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  1. Tuesday, Nov. 16

    by , November 16th, 2010 at 08:48 PM (The FAF AFAP Digest)
    Swim/SCY w/Speedo:

    Warm up:

    1000 various

    3 backstroke starts

    Transition:

    8 x 25
    odds = overkick free
    evens = burst SDK + cruise

    12 x 25 @ :40
    various -- swim, kick, easy speed, build

    50 EZ

    Main Set:

    Pete manned up and did broken 200s. I opted for 3 x broken 100s w/fins (back, back, fly), and went with him on the 1st and 3rd 50s. I tried do go 95% on the first 50 and 100% on the second after resting for 35-40 seconds.

    Went:

    50 back (24, very cruisey and seemingly not too hard) + 50 back (high 24)

    150 EZ

    50 back (high 23) + 50 back (25)

    150 EZ

    50 fly (high 23) + 50 fly (25)

    150 EZ

    My fly SDKs feel better and faster after really concentrating on keeping my upper body still.


    Total: 2300


    Stretching/Yoga 30 minutes

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    My energy level & cold were much better today, but I still felt pretty dead after that set. Hoping to get to the gym and do a short aerobic swim tomorrow.

    I wish GBM would post an athlete list, so that I could see whether my NE Champs entry was received. Having had an entry lost in the mail before, I'm kind of paranoid.

    Still trying to decide whether to swim anything at the Last Minute Meet on Dec. 5. The event order is below, but the 100 IM is just not very appealing for some reason.

    Events:
    200 IM
    50 Fly
    200 Back
    100 Free
    50 Back
    200 Fly
    100 Breast
    400 Free
    * Break *
    100 IM
    50 Free
    200 Breast
    100 Fly
    50 Breast
    200 Free
    100 Back
    400 IM

    Mini Fort hit me with another classic line today. I asked her to fold the laundry and she replied rather histrionically, "I'm not your Cinderella." Jimslie thinks we should get William Shatner to play her in the new sitcom "Sh*t My Daughter Says.

    Updated November 16th, 2010 at 09:36 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  2. Tuesday, 11/16/10

    by , November 16th, 2010 at 04:43 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    300 swim free & back
    200 kick
    6 x 50 - 25 drill/25 swim, build to fast
    100 easy free

    4 x 25/1:00 fast off blocks, float back
    did 2 backstroke (both around 15 to the feet)
    1 fly,(around 14)
    1 free (under 14)

    Cool down
    400 alternating 50 free/50 back

    Total: 1400 yards
    Categories
    Uncategorized
  3. Sarasota Y Sharks Masters 5:30 AM Workout -11/17/10

    by , November 16th, 2010 at 02:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:20
    4 X 100 1:40
    4 X 75 1:10
    12 X 25 :30

    12 X 50 1:00
    3-6-9-12 are fast, choice

    1 X 50 easy 1:00
    2 X 50 @ 100% 2:00
    1 X 50 easy -

    1 X 200 kick 4:10
    3 X 100 kick 2:10
    4 X 75 kick 1:40
    1 x 100 easy swim

    10 X 200
    odd: IM on 3:30
    even: Free on 3:00

    WARM DOWN: 4 X 50 easy 1:00

    5300Y
    Categories
    Swim Workouts
  4. Tue Nov 16h 2010

    by , November 16th, 2010 at 10:22 AM (Ande's Swimming Blog)
    Tue Nov 16h 2010

    TEMPE's in 4 days

    working on speed, strength, & racing with a touch of taper & a shave


    Subscribe to Ande's Swimming Blog

    scy
    chris coached
    UT Swim center diving well
    6:30 to 8:00 dove in 6:37ish
    trained with Mike & Larry Bob & Max,
    beside brandon, chris, & jon
    WORE Yingfa Jammer

    WARM UP
    500

    Main Set

    assigned 4 x 125 on 1:40 done 100 fr 25 fl fast
    did 4 x (50 fr 50 skip, 25 fast)
    dove last 25 went 10 something

    assigned 300
    did 50 easy
    100 k fast went 70
    50 easy


    assigned: 4 x 125 on 1:40 done 100 fr 25 bk fast
    did: 4 x (50 fr 50 skip, 25 fast)

    assigned 300
    did 50 easy
    100 k fast went 63
    50 easy

    assigned: 4 x 125 on 1:40 done 100 fr 25 bk fast
    did: 4 x (50 fr 50 skip, 25 fast)

    assigned 300
    did 50 easy
    100 k fast went 60
    50 easy

    skipped last round

    talked a bit with UT womens assistant coach Jim Henry & UT Men assistant coach Kris Kubik

    2010 SCM Meets

    2010 Ron Johnson Invitational Arizona and Southwest Zone SCM Championship
    Sat 11/20/2010 & Sun 11/21/2010
    Tempe AZ
    Got Hotel, flight, & car rental
    found a killer hotwire.com deal
    3 star hotel, serves breakfast, 5 miles from pool for $43 a night!
    03 100 Fl
    05 050 Back
    09 400 IM
    12 050 Fr
    17 100 IM
    19 050 Fl
    26 200 IM


    Masters of South Central Regional SCM Championships
    Dec 4th & 5th
    San Antonio, TX
    Hosted by MOST
    NEED TO ENTER
    Categories
    Swim Workouts
  5. My legs will be aching tonight

    by , November 16th, 2010 at 07:23 AM (Mixing it up this year)
    Yes it was that evil stroke that did it too me again. I really didn't feel like a hard workout but it became that for me.

    1000 Free as 200 swim/pull/swim/kick/swim
    500 Breast kick w/brfins
    10x50@1:00 Breast pull w/fins
    5x200@4:00 odds easy free evens fast breast went 3:38 and 3:34 on the breast swims

    Total 3000 yards
    Categories
    Uncategorized
  6. Monday, Nov. 15

    by , November 15th, 2010 at 07:25 PM (The FAF AFAP Digest)
    Drylands:

    TRX body rows, 15
    TRX single leg squats, 15 each leg
    TRX single leg squat + hop, 10 each leg
    flutter kicks on bosu, 100
    windshield wipers, 25
    reverse scoops, 15 w/20 lb DB
    RC exercises

    Swim/SCM/Solo:

    30 minute slow continue swim-kick-drill

    steam room, 10 minutes

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    I seem to have contracted Mini Fort's cold crud. I took yesterday off. And I was really due for an off day anyway, so that was fine. And I just did a short recovery workout today. My foot is still swollen also. I'm hoping that gets significantly better in the next couple days so I can keep hitting the drylands hard before I start tapering. And I seemed to have strained my left thumb somehow. Dunno how.

    The final results from B2B are in. My tri relay team definitely doesn't need me, as they finished first place in the coed relays. http://www.setupevents.com/files/FullRelays.htm. Mr. Fort's actual bike split was 4:59:05. He was psyched to break 5 hours on his first iron distance (and only his third race), especially after missing some rides because he was in trial forever. Interestingly, the first swimmer out of the water was a 17 year old girl who dusted all the pro men.

    Entry forms for the Last Minute meet are out. (Love how it's the Last Minute meet instead of the Last Chance meet.) Have to decide if I want to cruise in to get a 100 IM time this year. I haven't swum the 100 IM since last December.

    https://www.clubassistant.com/club/m...1403&smid=2761

    Hope I feel better when I wake up tomorrow so I can suffer with Speedo tomorrow.

    Updated November 15th, 2010 at 07:49 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  7. Monday, 11/15/10

    by , November 15th, 2010 at 04:35 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    1 x 400 choice
    (did 100 free/100 back/100 back kick/100 back drill)
    3 x 100/1:40 Build each 2nd 50 to fast finish
    (all free was going 1:16-1:18)
    12 x 25/30 Choice
    (1-4 fly, 5-8 back, 9-12 free)

    Main Set:
    8 x 25/45 From mid pool, sprint from flags into wall and out to flags - no breath 3 strokes in and out of wall
    (1-2, 7-8 free, 3-4 fly, 5-6 back)

    Warm down
    4 x 50/1:00 smooth
    (did 2 back, 2 free)

    Total: 1400 yards
    Categories
    Uncategorized
  8. Mon Nov 15th 2010

    by , November 15th, 2010 at 03:21 PM (Ande's Swimming Blog)
    Mon Nov 15th 2010

    TEMPE in 5 days

    working on speed, strength, & racing with a touch of taper & a shave

    weighed 216, going the wrong way


    Subscribe to Ande's Swimming Blog

    scy
    Mary Coached
    UT Swim center
    Noon to 1:15 dove in 12:07ish
    trained with Larry Bob & Max,
    beside brandon, chris, & jon
    WORE Yingfa Jammer

    WARM UP

    assigned 1200 done 200 fr 100 im 100k
    did around 600


    Main Set

    assigned 5 x 50 on 0:40 1 - 4 mod, 5 fast
    did 3 x 50 easy on 40
    skip 1,
    50 fl easy speed went 27

    100 easy

    assigned 5 x 100 on 1:15 1 - 4 mod, 5 fast
    did 3 x 50 easy on 1:20
    100 skip 40
    100 k went 62

    100 easy

    assigned 5 x 150 on 1:50 1 - 4 mod, 5 fast
    did 3 x (50 easy 50 skip 50 easy) on 1:20
    150 skip
    150 fl bk br went 1:38

    100 easy


    assigned 5 x 200 fr on 2:25 1 - 4 mod, 5 fast
    did 3 x (50 fr easy 50 skip 50 fr easy 50 skip) on 2:25
    200 skip
    200 skip

    10 min rest

    200 IM easy speed
    went 2:04

    100 easy


    2010 SCM Meets

    2010 Ron Johnson Invitational Arizona and Southwest Zone SCM Championship
    Sat 11/20/2010 & Sun 11/21/2010
    Tempe AZ
    Got Hotel, flight, & car rental
    found a killer hotwire.com deal
    3 star hotel, serves breakfast, 5 miles from pool for $43 a night!
    03 100 Fl
    05 050 Back
    09 400 IM
    12 050 Fr
    17 100 IM
    19 050 Fl
    26 200 IM


    Masters of South Central Regional SCM Championships
    Dec 4th & 5th
    San Antonio, TX
    Hosted by MOST
    NEED TO ENTER

    Updated November 15th, 2010 at 03:35 PM by ande

    Categories
    Swim Workouts
  9. Mon Nov 15th 2010

    by , November 15th, 2010 at 03:19 PM (Ande's Swimming Blog)
    Mon Nov 15th 2010

    TEMPE in 5 days

    working on speed, strength, & racing with a touch of taper & a shave

    weighed 216, going the wrong way


    Subscribe to Ande's Swimming Blog

    scy
    Mary Coached
    UT Swim center
    Noon to 1:15 dove in 12:07ish
    trained with Larry Bob & Max,
    beside brandon, chris, & jon
    WORE Yingfa Jammer

    WARM UP

    assigned 1200 done 200 fr 100 im 100k
    did around 600


    Main Set

    assigned 5 x 50 on 0:40 1 - 4 mod, 5 fast
    did 3 x 50 easy on 40
    skip 1,
    50 fl easy speed went 27

    100 easy

    assigned 5 x 100 on 1:15 1 - 4 mod, 5 fast
    did 3 x 50 easy on 1:20
    100 skip 40
    100 k went 62

    100 easy

    assigned 5 x 150 on 1:50 1 - 4 mod, 5 fast
    did 3 x (50 easy 50 skip 50 easy) on 1:20
    150 skip
    150 fl bk br went 1:38

    100 easy


    assigned 5 x 200 fr on 2:25 1 - 4 mod, 5 fast
    did 3 x (50 fr easy 50 skip 50 fr easy 50 skip) on 2:25
    200 skip
    200 skip

    10 min rest

    200 IM easy speed
    went 2:04

    100 easy


    2010 SCM Meets

    2010 Ron Johnson Invitational Arizona and Southwest Zone SCM Championship
    Sat 11/20/2010 & Sun 11/21/2010
    Tempe AZ
    Got Hotel, flight, & car rental
    found a killer hotwire.com deal
    3 star hotel, serves breakfast, 5 miles from pool for $43 a night!
    3 100 SCM Fly
    5 50 SCM Back
    9 400 SCM IM
    12 50 SCM Free
    17 100 SCM IM
    19 50 SCM Fly
    26 200 SCM IM


    Masters of South Central Regional SCM Championships
    Dec 4th & 5th
    San Antonio, TX
    Hosted by MOST
    NEED TO ENTER
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -11/16/10

    by , November 15th, 2010 at 02:44 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:20
    4 X 100 1:40
    2 X 300 4:30
    4 X 100 1:30

    1 X 100 EASY 2:00
    4 X 50 FAST 1:15
    1 X 100 EASY 2:00
    4 X 25 SPRINT :40
    Two times through
    Round 1 stroke, round 2 free

    75 easy
    1 X 100 @ 100%
    75 easy

    1 X 200 kick 4:15
    4 X 100 kick 2:15
    1 X 100 easy swim

    9 X 100 free
    3 on 1:30
    3 on 1:20
    3 on 1:15

    WARM DOWN: 4 X 50 easy 1:00

    4850Y
    Categories
    Swim Workouts
  11. 11/15/10

    by , November 15th, 2010 at 02:15 PM (The Labours of SwimStud)
    Warm up

    300 FR
    6 x 50 Kick 1:00
    2 x 300 4:30
    100 EZ
    4 x 50 IM KICK
    Main

    4 x 200 3:00 desc 1-3 extra :30 R 4 fast
    100EZ
    4 x 100 1:30 desc 1-3 4 fast

    IM

    1 x 200 FR 3:10
    1 x 100 BK 1:40
    1 x 200 FR 3:10
    1 x 100 BR 1:50
    1 x 200 FR 3:10
    2 x 50 FL 1:15


    Cool

    300 FR
    Categories
    Uncategorized
  12. Sat Nov 13th / Sun Nov 14th

    by , November 15th, 2010 at 11:12 AM (Ande's Swimming Blog)
    Sat Nov 13th

    followed 2010 MN Grand Prix

    AUSTIN, TX
    dick nichols pool scy
    windy 50 degree air & 84 degree water
    7:00 am - 8:30
    swam with jon & marcio
    chris coached

    assigned 800 warm up
    did 8 x 50

    assigned 800
    did 8 x 50

    assigned 800
    did 8 x 50

    assigned 800
    did 8 x 50



    Sun Nov 14th

    DALLAS SMU Outdoor pool with Dallas Masters LCM
    9:00 - 10:00 practice
    swam with David Swenson, Daniel Waters, Wyatt Russo, & steve barnicoat

    400 warm up

    3 x 100 fr on 1:30

    assigned 300 fr
    did 2 x 100 fr

    3 x 100 fr on 1:30

    assigned 200 fr
    did 100

    3 x 100 on 1:30

    got out early



    Mon Nov 15th
    slept in
    plan to swim at noon
    Categories
    Swim Workouts
  13. Mellow Monday workout

    This morning I swam at Riverbank lap swim with 2 swim buddies. We had our own lane for most of the workout, and it was very calm and relaxing. I kept on stopping during warmup t look at the pink sky during sunrise. Hereís what I did:

    600 lcm warmup

    8 x 150, odds FR / K / FR, evens FR / ST / FR, both K and ST IM order

    1200 sprint work + easy swimming [After doing the above set together, we each went our own way here. One lanemate did her usual 4 x 500 FR, and another did 4 x (4 x 100 FR desc), and I planned to do 6 x (4 x 50 easy / build / easy / sprint), but when I started sprinting fly it was no good. So instead I did the 3/6/9 fast strokes drill several times through, really working on establishing faster turnover and forward momentum on each stroke. I wasnít entirely happy with my sprint fly when I got done, but it was definitely feeling better than when I started. I then did a few rounds of the e/b/e/f 50s backstroke, which did feel good.]

    400 free pull w/ paddles, bilateral breathing

    8 x 50: odds IM order, evens FR

    200 pull w/ paddles warmdown

    My next meet is the NY vs NJ duel in the pool this coming Saturday at Eisenhower Park, where Iíll be swimming all the 50s. I do want to work on my sprint fly technique a little more this week before swimming it at the meet. When it is going well, I can really feel the water pressure against the soles of my feet on the upkick part of my dolphin kick during my arm recovery, and it feels like Iím getting some significant forward motion during that part of my stroke. I was feeling that a couple of weeks ago when I sprinted fly, but was really struggling trying to find that good rhythm again today.

    Over the weekend I swam both days out at Brighton Beach. The water was 51 degrees. Saturday was a lovely beach day, with air temps in the 60s and a bright sunny sky. There was bigger surf than Iíve ever seen at this stretch of beach, and between the cold and the crashing waves it took me a loooong time to get in. (At that water temp, itís nicer when the water lets you decide how soon you want to get wet!) I only stayed in about 10 minutes, but hung out on the beach for a long time afterwards tossing the football around and enjoying cookies and hot cocoa.

    Sunday was cloudier and chillier, but I actually ended up staying in little longeróprobably about 20 minutes--mostly because I had one of my favorite swim buddies out there to swim with. She was a real trouper and swam for over a mile and a half, the last half by herself. Afterwards, in addition to swim parkas and hot chocolate, we had guest warming puppies to help us recover. Hereís a picture (unfortunately taken right after my pup was lured away by cookies):



    It was a great beach weekend, but Iím not sure how much longer I will continue going out. It was neat this fall that I could swim for so long after the water temps started dropping without feeling the cold very much, but now that I do feel it, Iím proving to be not so very tough about enduring it. There are definitely swimmers in our group who get a real rush from putting their bodies through the whole cold-numb-extended shivering-warm again cycle, but I donít think Iím truly among them. I like being comfortable too much!
    Categories
    Uncategorized
  14. back to the grind

    by , November 15th, 2010 at 07:26 AM (Mixing it up this year)
    Since I felt fairly good today I decided to just do a normal workout rather than take it easy.

    10x100@1:45 Free
    500 Free kick w/fins alt 25slow/25mod/25fast
    10x50@1:00 Fly w/fins as 25 skull drill/25 sprint
    5x200@3:00 Free w/paddles & bouy went 2:46, 2:45, 2:41, 2:39, 2:34
    500 Free w/snorkle focus on the kick and slow the arms down

    Total 3500 yards
    Categories
    Uncategorized
  15. Day two was a little cooler in the pool

    by , November 14th, 2010 at 07:44 PM (Mixing it up this year)
    Thank goodness the temp came down to about 80 which was fine.

    Was tired today but still managed a good 50 Free in 32.26 only off by .2 seconds. The 200 Back was ok but not great. I probably could have pushed alittle more but then I didn't want to.

    The 100 Free was supposed to be a just warm up for the 100 Fly but it turned into more of a race than I wanted. I went 1:13.27 not great but harder than I wanted to go.

    By the 100 Fly I was tired but since I have never swam it before this was a personal best at 1:34.72.

    Normally after this many events I am tired and the 400 Free was decent today but not great. went 5:45.24

    total was 2700 meters again
    Categories
    Uncategorized
  16. Northwest Zone SCM Meet in Salt Lake City Utah

    by , November 14th, 2010 at 12:37 PM (A comfort swimmer's guide to easy swimming)
    11/13/10

    This meet went well. A good turnout and I was pleased with my swims even though I'm not fully tapered and swam 4 events in about 3 hours. My taper meet is next weekend in Boise Idaho where I will be swimming in a dual sanctioned meet with the kids and a few other masters swimmers.

    Warm up consisted of the following:
    300 swim free and back
    200 kick flutter and dolphin on back
    5 x 50 drill and swim
    3 x 25 sprint off the blocks w/25 easy swim back
    200 easy swim
    Had 45 min to my first race so got my sweats on and sat down. about 10 min before my heat I got in and did a short swim with some fast turns and breakouts. about 200.

    50 Back - went 34.81
    This swim felt great! I had a real good start, nailed the turn and timed the finish without any glide. For a change I didn't feel like I was spinning. And I won my heat and ended up 2nd in my age group.
    200 easy cool down swim

    100 Back - went 1:20.33.
    38.88 - 1:20.33 (41.45)

    Didn't get a lot of rest, maybe 40 minutes, and I really felt it in the 2nd 50. Got 1st place in my age group.
    400 cool down swim.

    50 Fly - went 34.84
    Slower than my 50 back. lol But again only about 30 min rest after the 100 back. And I felt it after about 35m. This race I felt like I was spinning too. couldn't seem to get a good catch. But start was good and had a decent turn and finish, no glide to walls. 2nd place in age group.
    200 cool down swim.

    200 Back - 300.95
    42.36 - 1:28.46 (46.10) - 2:15.60 (47.14) -3:00.95 (45.35)

    I did a better job of splitting the 200 but I think it was because I had more rest before that swim than I did for the 100.

    Had about 90 minutes rest so this wasn't too bad. Finished fairly strong. Swimmer in the next lane was with me at 100 then I dropped him like a hot rock! Legs really felt this one. Thighs cramped after I finished and was trying to drag myself out of the pool. 1st place in age group.
    400 cool down swim

    Total: 1300 meters, 1600 yards

    Updated November 16th, 2010 at 02:20 PM by poolraat

    Categories
    Uncategorized
  17. Swimming with Sharks

    by , November 14th, 2010 at 07:38 AM (Adventures in Swimming)
    Swam with the Sharks
    Coach Erin on Deck

    Warm Up
    5 x 200 SKIPS

    Another 500 or so of Drill/Swim (I forget)

    Main Torture

    4 x 300
    3 x 200
    2 x 100 Back

    3 x 100
    2 x 100 Back

    This is what I remember.
    I set my goal at a 1:20 or less pace on everything.
    On the 300's I went 4:00, 4:01, 3:59, 3:45
    On the 200's 2:40, 2:41, 2:27
    We did the 100's on 1:25, I went 1:14,1:15,1:09

    I got a little more rest because I'm a little faster than the rest of the lane.
    It's a mental thing. If I move up a lane I get very little rest and just get discouraged.
    For me a little extra rest leads to being really happy with my swim's.
    And seeing how I only had 4hr's of sleep, I'm thinking
    I should sleep less more often :-)
    I had to run sound for my son's band Chicsa
    I made it home at 2:45am
    Categories
    Uncategorized
  18. a Couple More Workouts

    by , November 14th, 2010 at 06:50 AM (Adventures in Swimming)
    Coached the Sharks SCY

    Wednesday

    ARGH!!!!!
    Some other team used permanent marker on our white board. It's not pretty!!

    Warm Up:
    4 X (100 Swim / 50 Kick / 50 Drill)

    Set I:
    2 X 250 Auburn IM (Free/Back/Free/Breast/Free)


    Set II:
    SWIM 2 X BROKEN 500
    * 200 (REST 10 SEC); 100(REST 10 SEC); 4 X 50 (REST 10 AFTER EACH 50)
    * Try to hold same Pace throughout
    * Descend the 50's from Pace

    Set III:
    SWIM 4 X (4 X 25 FREE)
    1ST SET: Swim at a "super slow " speed.
    2ND SET: Swim a little faster, but STILL slower than your normal easy 25's.
    3RD SET: At about your normal easy speed.
    4TH SET: Moderate
    Focus on maintaining balance throughout

    Set IV:
    SWIM
    2 x 100 on 1:20
    100 EZ
    2 x 100 on 1:15
    100 EZ
    2 x 100 on 1:10
    100 EZ

    At least another 100 Warm Down


    Friday
    This is a modified version of one of Onlyfree's
    workouts.

    WARM UP

    300 CHOICE

    SET 1
    3 x THIS SET:
    50 DRILL @ 0 : 50 (~ 10 sec rest)
    50 KICK @ 1 : 00 (~ 10 sec rest)
    75 KICK/DRILL/SWIM @ 1 : 15 (~ 10 sec rest)
    75 SWIM, Descend by Round, :15r

    SET 2
    10 X 50 1 EZ, 1 HD, 1 EZ, 2 HD, 1 EZ, 3 HD, 1 EZ @ 0 : 50 (~ 12 sec rest)

    SET 3
    4 X THIS SET:
    150 RECOVERY (~ 30 sec rest)
    2 X 100 (SUBTRACT 5 SEC. EACH ROUND) @ 1 : 30 (start at 20 sec rest)
    50 (ADD 5 SEC. EACH ROUND) @ 0 : 35 (start at 2 sec rest)
    50 (ADD 5 SEC. EACH ROUND) @ 0 : 40 (start at 7 sec rest)

    Warm Down at least 100

    I got to swim both of these by my self at the Y.
    All of the intervals I use are what I would swim them at.
    I then adjust intervals and length's on a lane basis.
    Categories
    Uncategorized
  19. Saturday, Nov. 13

    by , November 13th, 2010 at 06:00 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    I actually swam with Mini Fort, but she has a sore throat/cold and is on her death bed, , so we did different workouts. We also had to go on the early side because of her social life, which meant classes and shallow lanes. She laughs at my hatred of shallow lanes, but I don't like hitting the bottom. She said, "Well, you have to sometimes swim meets in shallow pools." I replied, "Actually, no I don't."

    Warm up:

    700 various

    Transition:

    8 x 50 hypoxic backstroke kick w/fins @ 1:00
    breathe only at turn

    5 x (4 x 25)
    easy speed fly
    scull
    fast breast pull
    EZ

    50 EZ

    Mini Lactate Set:

    8 x 50 backstroke kick w/fins @ 1:00, hold best average
    Went 25, 26, 26, 26, 26, 27, 27, 25

    Oddly, it hurt more to kick without fins than with, so I used fins. (I couldn't do flutter or breast kick much at all.)

    100 EZ

    Speed Work:

    8 x 50
    odds fast breast @ 1:00 (31, 31, 30, 30)
    evens EZ @ 1:15

    100 EZ

    8 x 25
    odds = fast
    evens = EZ

    100 EZ

    Total: 3650/925 fast

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    Shoulders are a little sore from yesterday, especially the right one. Note to self: keep paddles sets under 1,000. (I wonder if all this left side breathing is bothering the right side?) Pretty tired after that effort. And that was the first mini suffering set I've done in awhile.

    I've seen Cage Fighter quite a few times lately at SpringHill. He is swimming with the FISH and looking very fit and scary.

    B2B Iron Tri Relay:

    I've gotten the initial report on B2B. Not sure how the team placed overall yet, but the final time was 9:33, which would have been the second fastest relay last year (second to a male relay). But there are more many relays this year.

    I heard the swim conditions were kinda harsh. 39 degrees at the start, no current, a head wind the whole way and a 1/4 mile run at the end. (Whoa, glad I dodged that bullet.) Our swimmer, Kona ironman Dot Martin, 50, went approx 1:11. On the whole, the swim times were fairly slow, with only a few male Pros coming in under one hour. Repeat swimmers said they were approx 15 minutes slower than prior years with the jet booster current. Though apparently for the half iron race two hours later, the tide had turned and the booster was back.

    Swim results:

    http://www.setupevents.com/index.cfm...esults&id=2171

    Swim and bike results so far: http://www.setupevents.com/index.cfm...esults&id=2175.

    Mr. Fort had a very strong bike leg @ 4:59, , despite taking a couple minute break. He said it was very windy. Our runner took off when the temps had climbed to the high 70s, not ideal, but came in at 3:16 with no serious cramping issues. I think everyone was happy. Wish I was at the beach to celebrate with them!


    Garrett Weber-Gale on Swimming & Sleep:

    http://www.swimnetwork.com/news/swim...-sleeping.aspx.

    Personally, my power down time is greater than 20-45 minutes.

    Updated November 14th, 2010 at 05:33 PM by The Fortress

    Categories
    Swim Workouts
  20. Too hot for my liking but doing ok

    by , November 13th, 2010 at 03:22 PM (Mixing it up this year)
    The water at the meet is 83 degrees which is too hot for me. When I dive in and the first thing I feel is "BATH WATER" I just shut down. Later the temperature seemed to be coming down just a bit. Maybe we splashed enough water out today that they will refill with cold water!!!

    Started with the 100 IM which went ok not a best time but then I haven't done breast in 2 years due to knee issues so I was pleased with my 1:27.23.

    Next up was the 200 Fly in a 3:35.19. About 4 seconds slower than I had swum a few years back. At least I did not get lapped by Robert Poiletman!

    Had time for a 200 warm down and then back in for the 100 Back 1:28.53 which actually went well considering I had just finished the 200 Fly.

    My 50 Fly was my best swim going a 37.40 only .02 off my best! I'll take it as a best equivolent.

    The 400 IM was last and I was experimenting here since I know I had no breaststroke to speak of. The fly went well, my back was better than normal. Breast... oh yes there was something like a breast stroke. My free felt strong. Wish I could swim breast better. I've got all year to work on it.

    I am also having a reaction to the salt water filtration in this pool for most of the meet I have been very itchy. Even lotion is not helping much. Didn't have this problem last year.

    Total yards including warm up and races 2700 meters

    Updated November 13th, 2010 at 05:04 PM by Donna

    Categories
    Uncategorized