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  1. Sprint Classic Results, Oct. 30

    by , October 30th, 2011 at 08:59 PM (The FAF AFAP Digest)
    50 back, 28.23:

    My only goal for the meet was to break the national record in the 50 back, which was 28.7. Happy to have that in the bag!

    The 28.2 was .1 slower than I swam at this meet last year. I looked back at my comments and see that I swam a near perfect race last year. Today, not so. Flat-ish start (took a few kicks to get up to speed) and two iffy breakouts (confirmed by Speedo & Josh). Definitely felt some racing rust. But this does not bother me unduly because it means I have room for improvement later in the year!

    Because my execution was off, I decided to scratch the 50 fly and swim the 50 back again in my 100 ...


    Second 50 back, 28.4:

    ... but when I found myself behind the blocks I was strangely un-excited for a re-do. Subpar breakouts again and I was only under 14 m + 12 m, a bit short for me. Still, this swim was under the NR too.

    Battle of the True Drop Dead Sprinters:

    Fastest woman and man determined by the aggregate time of the 25s. Using an aggregate is generally advantageous for me because I can hammer out a good 25 back to get a starting edge. After a goodish rest, I actually felt a bit more awake and psyched to race. And I grabbed a nice USMS tech shirt as a prize!

    25 back
    Last year: 13.3
    This year: 13.4

    25 breast:
    Last year, 16.5.
    This year, 15.7.

    Boom! This .8 improvement was due completely to the fact that I had a great start -- fast off the blocks, clean entry and great distance. My breakout wasn't the best as I had to jerk up my head to get to the surface.

    25 fly::

    Last year, 12.6.
    This year 13.0 with a long glidey finish. Decent start.

    25 free:

    Last year: 12.2
    This year: 12.2.
    My usual shallow start.

    Aggregate time:

    Last year: 54.6
    This year: 54.5
    Right on the same time in my dotage.

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

    Thoughts:

    1. Really happy to get the NR right outta the box this season. Mission accomplished and can happily soldier on.

    2. I felt slightly discombobulated and choppy in the water. I'm thinking that's due to being sick for a good bit, and out of the water. I basically was forced to do a short drop taper, which would not have been my choice. I also felt slightly "off" racing mid morning. I always swim better in the afternoon, which is when I practice generally.

    3. Though I did my usual warm up, I didn't have that "firing on all cylinders" feeling for my first race. I'm wondering if I need to do more speed work in warm up when I race in the am? Jazz mentioned he did a 50 @ 90-95% in warm up. Or, more likely, maybe it's just rare to feel that way.

    4. Dropping .8 in the 25 breaststroke by nailing the start really underscored that I am under-performing in my 50 fly and 50 free with subpar forward starts. But the only away to improve starts is by practicing them -- always a thorn in my side.

    Definitely going to yoga tomorrow as I'm sure I'll be sore!

    Speedo posted some fast times. Jazz threw down a fast 50 free as well. I video'd this with my iPhone. Will upload later.

    Updated October 31st, 2011 at 11:36 AM by The Fortress

    Categories
    Masters Swim Meets / Events
  2. A decent meet today

    by , October 29th, 2011 at 07:11 PM (Mixing it up this year)
    Started off with a great 200 Fly today, I had not broken 3:15 in a long time but today I went 3:12.81. My 500 Free was better than last time but still not what I wanted to do 6:33.62.

    Overall a good start. Up for tomorrow I have 100 Back, 100 Fly and 50 Free. I am really looking forward to the 100 Fly!
    Categories
    Uncategorized
  3. Saturday, Oct. 29, 2011 11:15am

    by , October 29th, 2011 at 04:46 PM (Fast Food Makes for Fast Swimming!)
    For today's workout I got inspiration from Kirk's morning practice. For a lot of this, I could just copy and paste, but that's not as fun. Plus I had to make a few modifications to better it a little!

    Solo at the Y, sharing a lane with for a little bit, but no big deal.

    Warmup:
    500 (200 Free, 100 Back, 200 Free)

    Main:
    On the 1:10/100 Base +:05
    1 x 400 Free @ 4:45 (went 3:36)
    1 x 300 Free @ 3:35 (went 3:27)
    1 x 200 Free @ 2:25 (went 2:18)
    1 x 100 Free @ 1:15 (went 1:08)
    **Originally I had planned to duplicate the 1:10 base that Kirk did, but :04 seconds rest at the beginning just wasn't going to happen. I'm middle D, not big D.

    About 2 minutes rest, drink some gatorade, and then:
    On the 1:10/100 Base
    1 x 500 Free Pull @ 5:50 (went 5:45)
    1 x 400 Free Pull @ 4:40 (went 4:34)
    1 x 300 Free Pull @ 3:30 (went 3:25)
    1 x 200 Free Pull @ 2:20 (went 2:16)
    1 x 100 Free Pull @ 1:10 (went 1:07)

    100 EZ

    2 x 400 IM Broken by 25s - 1:00 rest between each 400
    w/ :15 rest on 1st 25, :14 rest on 2nd 25, etc. down to :01 rest prior to the last 25. This is reverse of the KNelson/Cascade Swim Club pattern, but it works well with broken 400 IMs.

    2:00 rest

    1 x 400 IM for time went 5:02
    1:10/1:20/1:26/1:06
    The fly really hurt here, lots of swimming prior to this fast effort.

    200 EZ and out
    -------------------
    4500 Yards

    Kirk's club coach knows how to bring the pain...and they did another 3000+ on top of this.

    With this workout, I am now over 400 Miles for the year (401.09), 60.50 miles for the month, and 29,700 Yards for the week in 10 sessions. Had I known I was only 300 short of 30K, I would've done it. Now I just need to see if I can crack 500 by Dec. 31st!

    Updated October 29th, 2011 at 05:50 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  4. Workout 10/29/11

    by , October 29th, 2011 at 01:18 PM (Maple Syrup with a Side of Chlorine)
    With Masters team at Rec (scy)

    200 FR/200 BK/100 FLY,100 BR drill/100 ez

    4 x 200 on 3:35
    - 1: 50 FLY, 150 FR
    - 2: 50 BK, 150 FR
    - 3: 50 BR, 150 FR
    - 4: 200 IM

    Break time: lead drills and streamline/turn work with team. 200 yards +, 25 minutes

    500 swim

    8 x 50 on :60 (choice - I did IMO)
    8 x 25 on :60 (choice - I did IMO)

    100 w/d

    (2900 yards+, 100 minutes)

    -------------
    Had fun with the team today, and enjoyed helping with some mechanics and sharing some ideas about getting off the walls fast with a strong streamline.

    I added extra 50's to the first set, but still had plenty of rest. I was able to swim the 500 in 6:04, which felt good given the extended time with stroke stuff. The 50's also felt good (28's), and the 25's were all out - saw the 12's on the FR.

    We are expecting more snow tonight, perhaps up to 8 inches. Off to put some of the lawn stuff in the garage, and maybe head downtown to the Fallapaloza event (Main street is closed to traffic, live music, vendors, food) that is happening for the first time this year.

    Updated October 30th, 2011 at 11:01 AM by rxleakem

    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout: 10/31/11

    by , October 29th, 2011 at 12:35 PM (Sarasota Y Sharks Masters GOLD Workout)
    We will host a meet in two weeks, we'll start including some race prep swimming.

    SCY
    WARM UP:
    3 X 150 2:30 2:15
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    1 X 100 easy 2:00
    4 x 25 build to fast :45
    1 X 50 @ 100%
    Four rounds, all choice.

    1 X 100 easy

    8 x 50 kick 1:00
    1 X 100 easy swim

    8 x 25
    odd: build to race finish
    even: blocks-sprint 20 easy in

    1 X 100 easy

    10 X 50 free
    5 on :40 5 on :35
    OR
    5 on :50 5 on :45

    WARM DOWN: 4 X 50 easy 1:00

    4600Y
    Categories
    Swim Workouts
  6. Getting into the holiday spirit

    This morning I swam with the Asphalt Green masters team. As I was leaving the doorman told me I was the first person up and out of the building this morning, then my chatty cab driver told me I was the first sober person he’d had in his cab on his shift, so I felt like I’d accomplished a great deal even before I got to the pool.

    Coach Craig was on deck. i wore my jack-o-lantern swim cap. Here’s how it went:

    650 lcm warmup (400s, 200k, 50 pull)

    1000 straight swim, done as 500 alternating 50 right-side breathing / 50 left-side breathing + 500 alternating 50 fist drill + 50 regular swim [I alternated FR/BK by 100s on the last 500, and pondered by backstroke fist drill is so much easier than freestyle fist drill. My answer--I don't count on hand leverage to rotate me in backstroke.]

    15 x 100 FR
    1-7: tap drill (pull using kick buoy as a pull buoy, and tapping board at end of each stroke)
    8-12: pull w/ pull buoy between ankles [to work core strength]
    13-14: kick on back
    15: easy swim
    [I missed 150 of the tap drill when I got out to watch what other swimmers looked like doing it. (I was having trouble losing my balance at the end of my stroke as I tapped the board, ie I had to really work to rotate back towards my front instead of continuing rolling over towards my back). Across the lanes, those that looked good doing the drill tapped the board on the recovery rather than at the fullest extension of the stroke, kept their bodies firm and in one piece when rotating, and tended to wedge the board up as high as possible. I tried all three of these things, and it seemed to go a little easier. It’s still not my favorite drill, but I was trying to be patient and see what I could learn from it.]

    100 easy pull
    200 easy swim
    300 easy pull
    400 fast
    100 easy pull
    200 easy pull
    300 fast
    100 easy pull
    200 fast
    :30 rest
    100 fast
    [We did these on 1:50/100 basis. I alternated FR/BK by 100s on most of them, and really milked the easies so that I could work the fasts. I had to switch to fast kicking or turn early on all the fast swims except for the 100 in order to not run over lanemates, so most of the times weren’t meaningful, which was ok—I was mostly happy to work these for feel rather than for time. I did go 1:32 on the 100 fast (BK), and split 1:22 on the 200 fast (FR), so my swimming is getting back to where I think it should be.]

    300 warmdown

    I enjoyed this workout and was glad to be back swimming with the team.

    This morning’s rain is supposed to turn to sleet, then snow—crazy for October! I hope it sticks at least overnight—it would be cool to go swim at the beach tomorrow if snow is on the ground! I do fear that the snowstorm might put a damper on the attempt to have a record number of people dancing to “Thriller” tonight on the Coney Island boardwalk.

    Happy Halloween to everyone!

    Categories
    Uncategorized
  7. Friday, Oct. 28, 2011 5:00am & 5:00pm

    by , October 28th, 2011 at 10:47 PM (Fast Food Makes for Fast Swimming!)
    A.M. Swim:

    200 Free
    300 Free Pull
    8 x 50 Kick w/ board @ 1:00
    100 Free

    300 Yards of Fly drills with group...fun fun lazy swimming. I wasn't feeling like doing much this morning.

    200 EZ and out in 30 minutes or so.

    --------------------------
    1500 Yards

    ===========================

    P.M. Workout:

    Warmup
    300 Free
    200 Kick on Back
    500 Free Pull (went 6:10ish)

    The lifeguard gave me the idea for this:
    12 x 100 (3 of each stroke, try to descend them)
    • 3 Fly @ 1:30 (went 1:10/1:12/1:13) I just tried to hang on
    • 3 Back @ 1:30 (went 1:20/1:19/1:18)
    • 3 Breast @ 1:40 (went 1:30/1:28/1:25)
    • 3 Free @ 1:20 (went 1:07/1:06/1:06)
    50 EZ

    10 x 75 Free Pull
    • 4 @ 1:00 (held :49s)
    • 3 @ :55 (held :48-:49)
    • 3 @ :52.5 (held :47s)
    8 x 50 Free @ :40 "cooldown" going :35s

    100 EZ
    ----------------------
    3500 Yards
  8. Oct 28, 2011

    by , October 28th, 2011 at 06:19 PM (Canuck Countdown)
    226 days until Day 1 of the FINA World Masters Championships

    Tues, Oct 25
    Kinsmen Aquatic Centre
    East Warmup Pool (25m)

    Don't remember the workout, but did 3500 meters.

    Thurs, Oct 27
    Kinsmen Aquatic Centre
    West Warmup Pool (25m)

    800 Warmup - mix of swim, kick, drill, pull
    (only did 500 meters of this)

    Next set is continuous, choice of stroke
    8 x 50 @ :60
    6 x 50 @ :55
    4 x 50 @ :50
    2 x 50 @ :45

    10 x 100 alternate 50 kick/50 swim and 50 pull/50 swim @ 2:10, choice of stroke

    4 x 50 fly drill @ 1:00
    25 fly FAST from push!
    4 x 50 back drill @ 1:00
    50 back FAST from push!
    4 x 50 breast drill @ 1:00
    75 breast FAST from push!
    4 x 50 free drill @ 1:00
    100 free FAST from push! 1:02

    200 EZ

    Total Distance = 4050 meters
    (I only did 3750 meters)
    Categories
    Uncategorized
  9. Workout 10/28/11

    by , October 28th, 2011 at 04:06 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    200 FR/200 BK/100 FL and 100 BR drills

    10 x 100 FR Pull with buoy on 1:20

    50 ez

    2 times through:
    - 3 x 75 kick on 1:30
    - 1 x 50 skull/25 kick on 1:30
    - 3 x 100 IM fast on 1:30

    250 junk w/d

    (3100 yards, 50 minutes)
    ----

    First time in the water since Tuesday am, and I was not sure what I was actually in the mood to do. I was going to start with 4 x 100 after my warm-up, but the 4 people in the lane decreased to 2 so I just cranked out 10, holding 1:09-11's the whole way through.

    The last set was to keep up with my goal of kicking more, and I threw some IM's in where I focused on turns and streamlines.

    I'll practice with the masters team tomorrow, and have been asked to help to offer another segment of instruction during the practices for the next couple of months. It looks like the meet in Portland, ME, is on for 11/13, and then I will hit Saturday of the NEM SCM champs in Boston on 12/10 since I have to cover for my boss at work on that Sunday. Then scm will be over for me for the year, and I will look to hit scy in stride during the spring.
    Categories
    Swim Workouts
  10. On illness and rest

    by , October 28th, 2011 at 03:32 PM (Random Nonsense)
    The workout is at the end, if that is what excites you about my blog posts.

    Illness: I caught a cold Saturday and decided treat it as much as possible. Saturday included no exercise, a nap, 3 doses of mucinex, lots of benedryl, ibuprofen and a constant stream of fluids. Other than the nap, I continued this routine for 4 days, started feeling better and cut back on the doses. The symptoms remained mild the entire time, I could breath through the night and slept well every night except the first night.

    Normally, a cold would turn into a horrible sinus infection, and I wouldn't be able to breath for at least a week. This time I am keeping better records of what I did and how long I have been sick to manage future expectations and repeat was seemed to work well.

    The mild symptoms early on were really surprising. Last year I had 3 really bad sinus infections in 4 months, then since January I have not been sick. One change I made in January was to start taking a garlic supplement daily. I have no idea if this prevented the typical sinus infection from taking hold, or if it was something else, I will continue with it. The winter season will be the telling season.

    Garlic supplements are advertised to help with something else, no idea what, nor do I care. I read a study about garlic's effect on bacterial infection, so I thought I would give it a shot. It is cheap, no side effects, no calories, so worth case I am throwing some money way.

    Rest: Thursday morning when I was coerced out of the bed to go do a solo swim last week, I knew I was putting myself at risk to get sick. Last week I had a great run of making swim practices and a poor run staying well rested (correlation?). If I don't swim in the morning, I can get almost 2 hour more sleep.

    When I am training hard, I think my sleep requirements increase from sub 8 hours to 9 hours.

    I am at the point in a cold where I feel fine, I am just waiting for the last of the gunk to get out of my lungs/nose. No running nose, no chronic cough, good enough to swim.

    Team Practice SCY

    Warm up
    - 300 swim
    - 300 back
    - 300 kick w/fins
    - 300 back
    - 300 swim
    Main Set
    - 6x50 on :40
    - 3x100 on 1:20
    - 300 on 4:00
    - 300 kick w/ fins
    - 300 on 4:00
    - 3x100 on 1:20
    - 6x50 on :40
    Cool down
    - 200 ez

    Josh crushed me on the main set. NFG can kick. During warm up she was kicking and keeping up with my back. During the kick with fins, she kicked a 250 without fins and beat the 300s with fins.

    Morning humor? This was immediately after practice.
    NFG to me: Do you compete in Tris?
    me: No, sorry. <pause> About half the team does tho.
    NFG: Yeah, I can tell.
    I bust out laughing.

    I don't know if she meant she could tell because so many people show up with wet suits and tri suits or because so many swimmers swim like triathletes. The latter thought is what I was laughing about.

    I pointed out to Josh he crushed me today, and he mentioned he was just trying to stay on track to do 1:10s in Dec.
    Categories
    Uncategorized
  11. Friday, Oct. 28

    by , October 28th, 2011 at 02:25 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    12 x 50, 3 x
    caterpillar
    single arm fly
    25 easy speed fly + 25 EZ
    back w/turtles

    25 EZ

    4-5 dives from side

    4 x 50 burst + cruise
    2 dolphin, 2 back spin drill

    2 x (25 AFAP + 75 EZ)
    breast, free

    100 EZ

    Total: 1800

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

    Feel much better in and out of the water! And may feel even better after this afternoon's massage. Still a bit tired from these sprinty workouts though, probably just par for the course at the end of a nasty cold.

    Meet Info:

    Sprint Classic at GMU, Sunday:
    Psych/Heat Sheets:
    http://www.swimphone.com/mobile/meet....cfm?smid=3308
    Estimated Timeline:
    http://www.patriotmasters.org/GMUSpr...edTimeline.pdf

    In my two focus events, I entered the times I went last year and am in lane 5 -- yay! If I have any issues in my first 50 back, I may scratch 50 fly and do another 50 back as a split in the 100. If not, I'll swim the 50 back and 50 fly and get ready for the Battle of the Drop Dead Sprinters.

    Last Chance SCM Meet in DC 12/4:
    https://www.clubassistant.com/club/m...1403&smid=3454
    -- Maybe just 50 free? Or maybe I should swim 100 fly at this meet and then swim the open 50 free in Boston? Don't want to swim more than 1-2 events here with my taper meet the following weekend.

    NE SCM Champs in Boston 12/10-11:
    https://docs.google.com/viewer?a=v&p...xN2Qy&hl=en_US

    May opt to swim:
    Saturday: 100 IM, 100 fly or 50 free, 50 breast
    Sunday: 200 IM (50 fly split), 50 fly, 100 free (as a 100 or for a 50 free split)
    -- Wish there were more time between the 100 IM and 100 fly as these are big focus events for me at this meet. The open 50 free is shortly after 100 fly -- total non starter for me.

    Any thoughts?

    Updated October 28th, 2011 at 05:07 PM by The Fortress

    Categories
    Swim Workouts
  12. At Least I Made It To Practice

    by , October 28th, 2011 at 12:24 PM (Year Three: The Road Back)
    Yesterday feels like a roller coaster. It started out with a tough practice. Then, I took my youngest to an orthopedist to talk about her broken toes. Then, worked late to make up the time I was out. Finally, subbed into a mixed doubles tennis match that was so close, it took two hours to complete three sets. All in all, I was going all day and didn't get into bed until after 11pm. WAY past my bedtime. When this morning arrived, I still got out of bed and headed to the pool. (My husband thinks I'm nuts!)

    Here's what we did:
    350 Warm-Up
    8 x 50 Free on :50
    4 sets (wore fins for all):
    - 3 x 100 IM on 2:00, 1>3
    - 4 x 25 IM Order on :40
    1 x 400 Kick on 7:00
    1 x 400 Pull on 7:00
    300 Cool-Down
    Total Yards - 3450

    The only thing I was really disappointed by was my wearing fins for the entire IM set. Looking at the workout, it didn't seem like it would be too terrible - especially on the 2:00. But... the tennis completely took it out of me (not to mention just 5 hours of sleep) and there was no way it was going to happen. I elected to put on my fins and do the IM set instead of just swimming free. So... happy with it; not happy with it.

    Of course, in my insanity, I came home and biked the 10 miles I had planned earlier in the week. Now.... all I want is a nap! After I hit the grocery store on my way home from work... couch here I come!

    I hope everyone who is swimming in the GRIN Fall Classic tomorrow has a blast. It was a different experience the end of this week to see others getting out of the pool early in a mini-taper way and not me. There are so few meets I don't swim in that it was really odd. Of course, there's no way I can miss my daughter and her cross country team running tomorrow for the State title. GOOD LUCK HSE!

    Enjoy your swims and your weekend!
    Categories
    Swim Workouts
  13. IM Friday 10/28/11

    by , October 28th, 2011 at 11:05 AM (The Labours of SwimStud)
    Warm Up
    600 FR
    20 x 25:45 each 4th sprint
    100 EZ

    Main
    2 x 600 IM K,DR, Swim by 50 15:00

    8 x 100 1:50 odds IM, evens FR EZ

    Cool
    500 Fin Kick FR/FLY by 50
    6 x 50 FR EZ
    Categories
    Uncategorized
  14. FAST Friday Oct 28th, 2011

    by , October 28th, 2011 at 10:43 AM (Ande's Swimming Blog)
    FAST Friday Oct 28th, 2011 SCY

    going to be in Orlando Fri Nov 4th - Wed Nov 9th. hope to do a couple workouts at Typhoon Lagoon

    Upcoming Meet

    36 DAYS AWAY / 5 weeks 1 Day
    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional Invitational
    San Antonio, TX
    DAYS TILL


    Subscribe to Ande's Swimming Blog

    Whitney Coached
    SCY
    UT Swim Center: main pool
    6:30 - 8:00 dove in 6:32
    wore FS II Legskin
    trained with Jim & Ned
    beside Larry, Chris, & Tyler

    WARM UP
    swim till 6:48
    did 50's on 45 then 40

    Main SET: scy

    500 FR fast for time on 12:00
    went 5:11
    swam around 250 easy

    2 x 200 FAST on 7:00
    1) fr went 1:59
    2) IM went 2:13, cruised it
    swam 100 easy after each

    3 x 100 fast on 5:00
    2 fr 55, 54
    #3 was in heats, did it SDK/fly kick on side 59

    4 x 50
    3 fly went 26, 25, 24
    #4 was SDK in heats
    went 25

    200 easy



    Probably not going to the Woodlands SCM Meet but it looks like a great one!

    Sat Nov 12 - Sun 13, 2011
    2011 WMST November SCM Classic
    Categories
    Swim Workouts
  15. Thurs & Fri 10/26-27/2011

    by , October 28th, 2011 at 10:12 AM (Workout Swimmer)
    Thursday
    Feeling so terrible in the water lately. Almost wonder if I'm sick! Got out early. Jeni & Elenna were visiting, so I was able to make it look like I was only there to play with my grandbaby!! She is so adorable! And next time we're definitely planning ahead & bringing a swim diaper!

    12 x 75 on 1:15 (50 free, 25 other)
    3 x 200
    3 x 50
    3 x 200
    3 x 50
    200 easy
    Total: 2500 SCY

    Friday
    Feeling a little bit better this morning. Hardly anyone at the pool, kids had HS District swim meet yesterday, and were given the morning off, I suppose. Wes & I, Savannah, Abbie, Spencer & Ryan were the only ones there. And the coach.

    600 back/free (got there late & only got in 400)
    Pull: 2 x 300, 2 x 200, 2 x 100 w/20 sec rest between each
    7 x 100 kick on 2:00
    100 easy
    8 x 125 on 1:50, stroke/free/stroke/free/stroke - wore zoomers and did basically IM twitch - went rather easy and barely made the interval most times
    100 easy
    20 x 50 on the :50, 4 swim, 4 pull no paddles, 4 swim, 4 pull no paddles, 4 swim - held :38's most of the way - not feeling it today (said that already, didn't I?)
    12 x 25 on :30, drill, 2 x 4 -cycle speed play, one sprint, repeat twice more
    Total: 4800

    Updated October 28th, 2011 at 10:14 AM by Celestial (math error)

    Categories
    Uncategorized
  16. 10.28.11 Thursday workout

    by , October 28th, 2011 at 09:12 AM (Pete's swim blog)
    Swam next to Dave and Dave. Pool temp back up to 85. I don't get it... why cool it from 88 to 82 only to start cranking it back up again? I'd be happier if they would just leave it at a constant temp so I can get used to it.

    SCY

    450 Warm up

    8 x 100 - 1:45 Up/Down Backstroke (:10)
    8 x 100 - 1:45 Up/Down Breaststroke (:10)
    8 x 100 - 1:45 Up/Down Kick (:10)
    50 Easy
    8 x 100 IM - 1:45 Up/Down Kick (:10)
    8 x 100 - 1:40 Up/Down Backstroke (:05)

    50 Cool down

    (4550 Total)

    Nothing too tough today but with pool temps inching back up, it is probably for the best.
    Categories
    Swim Workouts
  17. A nice and easy day... meet this weekend

    by , October 28th, 2011 at 08:16 AM (Mixing it up this year)
    I am just not recovering well.

    500 Free
    500 Free kick w/fins
    500 Back alt 50 rt arm/50 lt arm w/fins
    300 Breast kick w/brfins
    200 Back

    Total 2000 yards easy
    Categories
    Uncategorized
  18. Thursday, Oct. 27, 2011 5:00pm

    by , October 27th, 2011 at 10:19 PM (Fast Food Makes for Fast Swimming!)
    My alarm went off this morning, and I just couldn't get myself out of bed for swimming, just reset my alarm for a non-normal work wake up time. My day at work started off sluggish too...I guess from my lack of workout in the morning.

    After browsing through the blogs, I settled on trying out Kirk's workout from this morning, though I had to modify it slightly since I'm not in the age group shape that Kirk is in. Or maybe I just wasn't feeling it today either, who knows?

    Warmup:
    15 x 50 Free @ :45
    started off holding :40s, and worked down to :35s during last 1/3 of them.

    Killer Main:
    5 x 200 Free (Pull**) @ 2:22.5 (went 2:20, 2:17, 2:18, 2:15, 2:16)
    **Kirk's set was not pull
    Took 7.5 extra seconds of rest to start on "60", and drop my pulling gear
    5 x 200 Free @ 2:20 (I only did 2 of them, my legs just didn't have anything to help me out) (went 2:17, 2:22)

    50 EZ

    10 x 100 IM #1-4 @ 1:45, #5 @ 1:15, repeat.
    (I only did 5 of them, held 1:20-1:21s on the first 4, and couldn't go much faster on #5 - 1:18)

    Swam a 200 EZ and got out.
    ----------------------
    2900 Yards

    Well, you can't perform 100% all the time, but I had good intentions going into practice. Mentally I knew I could do it, but my body was having nothing of it today.
  19. Snow!

    by , October 27th, 2011 at 09:20 PM (Maple Syrup with a Side of Chlorine)
    It won't last long, but we are getting our first snow of the year tonight. I found my snowshoes in the basement while getting wood pellets last night, and thinking about how much I love getting out in the snow. I will have to wait a few more weeks before we get a real chance to hit the mountains around town.

    Updated March 30th, 2012 at 10:30 PM by rxleakem

    Tags: snowshoes
    Categories
    NSR
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  20. Thursday, Oct. 27

    by , October 27th, 2011 at 04:40 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    6 x 25 shooters

    4 x 50 kick no fins @ 1:00

    4 x 40 torque drills @ 1:30
    2 w/paddles, 1 without, 1 easy

    6 x 25 bursts @ 1:00
    2 free, 4 dolphin no fins

    100 EZ

    4 x (25 AFAP w/fins + 75 EZ)
    2 free (10s), 2 shooters (9s)

    100 EZ

    Total: 1900

    ART, 30 minutes

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

    Met up with Speedo and Josh (Machine coach) for a quick speed workout to prep for the meet. I felt somewhat sluggish and not sharp. Hopefully, the fast bits of yesterday and today will wake my body up a bit. Almost recovered, just a bit tired and stuffy.

    We chatted about Speedo's bikram "experience." Josh does bikram and heated vinyassa. After my groupon for bikram is done, I may check out the Down Dog -- free the first week!

    Hadn't been in for an ART session in awhile. Need to do it more regularly ... Had a chat with my doc about gluten. He recommended the book "Wheat Belly," which apparently explains in part why there seems to be a demi epidemic of gluten intolerance and why gluten is bad stuff. We also discussed the increasing number of elite athletes in many sports adopting a gluten free diet. I'm not religious about avoiding it anymore, but I don't eat much gluten. (It has a negative impact on thyroid function anyway.)

    Swimmers vs. Bodybuilders:

    http://www.swimmingscience.net/2011/...-builders.html

    Info on NE SCM Champs is available at:

    http://scmchamps.blogspot.com/

    Usually do OK with the order of events for this meet. Not so much this time ... I will have to do at least one split request. Absolutely no good time to do a 50 free. May have to do that at the Last Chance meet just to get a time.

    Updated October 27th, 2011 at 09:20 PM by The Fortress

    Categories
    Swim Workouts , ART