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  1. From Bad to Worse

    by , February 4th, 2011 at 08:23 AM (Mixing it up this year)
    Yesterday the pool chemical situation was bad. Today it was worse, I could barely breath by the time I finished. I am still recovering.

    500 Free
    5x100@2:00 Free
    500 Free kick w/fins
    5x200@4:00 Fly w/fins as 25 rt arm/25 lt arm/25 kick/25 swim
    500 Free easy

    Total 3000 meters
    Categories
    Uncategorized
  2. No snow, but pool closings nonetheless . . .

    This morning I drove over to the pool for an easy morning swim. It was raw and windy and in the mid-40s. Before I got in, the lifeguard warned me that the pool was really cold, and indeed there was just a little steam coming off the water, rather than the cloud of fog Iím used to seeing on cooler mornings. When I got in though, it was actually a comfortable 78, and I looked forward to swimming a nice stretched-out lcm workout in the near-empty pool. I did the following:

    1400 warmup (400s, 200k, 400p, 400 rev IM d/s by 50)

    4 x 150 FR/ST/FR @ 2:30, IM order

    During the first of my 150s, the ticket booth lady came by to sweetly ask how much longer I planned on swimming. I told her about an hour, and she let me know that the pool director really wanted to close the pool and put the covers on, because ďthe temperature is dropping,Ē that they were waiting for me to finish (I was the only one in the pool at that point), but hoping it would be soon. So I was a good sport and got out after that set was over, figuring that it would be ok to just get in a leisurely wake-up swim in the morning, with team practice coming up in the afternoon. It was nice that they didnít just pull me out but let me get to a natural stopping point, but a little frustrating to give up swimming in a pool at an ideal temp (for me) so that I could swim in a too-warm (for me) pool later. They really like the number 82 here! And I do sympathize with the parents who donít like seeing their very young children who swim on the developmental squad shivering between sets, or dreading getting in.

    Well, as it turned out I neednít have worried about swimming in a too warm pool. They closed it the rest of the day, and tomorrow morning as well, but hope to be open again by tomorrow afternoon. Fingers crossed that the pool heaters and covers work their magic! And I decided to do an extended stretching session tonight instead of going to my indoor backup pool, so Iím glad I got in at least a bit of swimming this morning.
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    Uncategorized
  3. Thursday, Feb. 3

    by , February 3rd, 2011 at 06:08 PM (The FAF AFAP Digest)
    Drylands:

    Didn't have much time, so lifted for strength.

    cable twist w/yoga ball, 50 x 1 x 15, each side
    total ab machine, 130 x 2 x 15
    dead lift, 115 x 1 x 5, 135 x 2 x 5
    leg press, 390 x 2 x 10
    skull crushers, 50 x 2 x 10
    seated narrow grip row, 110 x 2 x 5
    extreme angle isometric squat w/12.5 DB, 5:00

    RC work, 10 minutes

    Ate a protein fusion bar and headed to the pool for an hour.


    Swim/SCY/Solo:

    Warm up:

    600 various

    Aerobic Kick Mountain w/fins:
    (1800 yards)

    1 x 50 @ :45
    1 x 100 @ 1:30
    1 x 150 @ 2:15
    1 x 200 @ 3:00
    1 x 250 @ 3:45
    1 x 300 @ 4:30
    1 x 250 @ 3:45
    1 x 200 @ 3:00
    1 x 150 @ 2:15
    1 x 100 @ 1:30
    1 x 50 @ :45

    Went up the mountain dolphin kick w/board and down the mountain backstroke kick (5 SDKs per length). I didn't get as much rest as I would have with the MF.

    50 EZ

    ATP-CP Speed Set:

    10 x 25 free @ 1:00
    15 burst + cruise

    100 EZ

    Tried to do one AFAP 50 but got a double calf cramp right away and stopped.

    100 EZ

    Total: 2950


    ART, 30 minutes

    Had my chiro work over my left shoulder, scapular area and calves. Opted for the blue KT this time.


    Commentary:

    Did a rare aerobic set today. Plan to do some speed work tomorrow.

    A friend alerted me to the fact that the Finis Foil Monofin is sized differently from Finis' other fins. I had reflexively ordered a medium, as that was what my shooter was and there was no sizing info for the Foil on their website. But, apparently, after discussions with Finis, I need a small, so will need to return the one that they mailed on Monday. (It sure took them a long time to mail it given that I ordered it quite awhile ago.) So I probably won't have it for another couple weeks at least.

    Small = 7.5-9
    Medium = 9-11

    Updated February 3rd, 2011 at 06:15 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout -02/04/11

    by , February 3rd, 2011 at 05:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 5:00 4:30 4:15
    3 X 100 1:40 1:30 1:25
    Three Rounds. Intervals by round right to left.

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

    16 X 25 :30
    Sprint 12.5/easy 12.5

    1 X 100 easy swim

    2 X {8 X 25 sprint kick :45
    1 minute break after 8.

    10 X 100 2:00
    odd: free
    even: stroke(no IM)

    20 X 50 1:00
    1-5: fly/back
    6-10: back/breast
    11-15: breast/free
    16-20: free-descend 1-4

    OR

    1 X 1000
    Swim or pull

    WARM DOWN: 4 X 50 easy 1:00

    5300Y
    Categories
    Swim Workouts
  5. YAY! Back into the Groove.

    by , February 3rd, 2011 at 01:43 PM (Year Three: The Road Back)
    I love swimming with other like-minded people! It's just so much fun!

    With the kids' school being cancelled again, I swam early with the team (all 3 of us today) because it was finally my turn to stay home with the girls. It was a great workout - so much fun. Here's what we did:

    400 Warm-Up
    12 x 50 Drill/Swim on 1:00
    2 sets (did first dolphin kick on back, second free w/ board):
    1 x 200 Kick on 4:00
    1 x 25 Kick on :45
    1 x 25 Kick on :40
    1 x 25 Kick on :35
    1 x 25 Kick on :30
    1 x 25 Kick on :25
    1 x 25 Kick on :20
    :30 rest
    2 sets (did first fly w/ fins, second free):
    1 x 200 Stroke on 4:00
    1 x 25 Stroke on :45
    1 x 25 Stroke on :40
    1 x 25 Stroke on :35
    1 x 25 Stroke on :30
    1 x 25 Stroke on :25
    1 x 25 Stroke on :20
    :30 rest
    10 x 50 Pull on :50
    4 x 100 Kick Cool-Down
    Total Yards 3,300

    Too much fun! I can't believe I managed to pull off a 200 Fly - even though I was wearing fins, it was still more than I thought I could do. I just decided not to stop.

    My GTD Flog still doesn't like me - still trying to make up yardage missed during the Ice Storm. Oh well. I'm thinking about doing a double (albeit a short afternoon session) to catch up. Besides, that will put me back on my target pace of 3517yds per day, so I can make the 100,000yd mark for the February Fitness Challenge this month. Whew! That's lots of yards....
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  6. Starting Masters Swimming

    by , February 3rd, 2011 at 01:23 PM (Lynn Tanguay's Swimming Blog)
    Well, I am finally going to do something to get myself healthier and lose weight. I am really hoping this works. I have let myself go too long and now I am feeling anxious about my health. I really would like to feel better. I missed swimming today because I am feeling very overwhelmed with all that needs to get done. Too much stuff! I am going to try to get to the pool tomorrow night or Saturday morning. We'll see.
    Categories
    Uncategorized
  7. Thursday on the Rocks!

    by , February 3rd, 2011 at 01:15 PM (Swimming, Life, and Other Stuff!)
    Today is our 3rd ice day off school. I was rather shocked to get today off although the temps are frosty!
    I arrived at the Monon a little after 9 a.m. and was surprised to find an empty pool! My buddy and I each took our own lane and did the following workout:

    **400 Freestyle Swim
    **8 X 50 mixed kick w/fins @1:00
    **4 X 100 IMO Drills @ 2:30
    **4 X (1 minute break between each set)
    50 Free @ 1:00 interval
    100 Free @ 1:40
    50 Free @ :55
    100 Free @ 1:45
    50 Free @ :50
    100 free @ 1:50
    50 Free @ :45
    100 Free @ 1:55
    **400 Backstroke Swim

    4,000 scy

    Now I shall attempt to entertain myself for the remainder of the day.
    I am making some neat "Vera Bradley" type bags. I think mine are prettier than hers, cheaper too!
    I will also attempt to get an hour of reading in too! (chard in hand)
    I wonder if I'll have to go to school tomorrow?
    Meditation class starts tomorrow p.m. I'm looking forward to it!!
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    Uncategorized
  8. Thursday, 2/3/11

    by , February 3rd, 2011 at 11:52 AM (A comfort swimmer's guide to easy swimming)
    SCY, with Carrie

    After yesterday's workout I was really expecting (and hoping for) a recovery workout today. Ha!

    Warm up (950)
    300 Swim free & back
    3 x 100 free Build #1/1:40, #2/1:35, #3/1:30
    3 x 50/55 free ds
    In the following: round 1 is fast fly/easy free. Round two is back
    8 x 25/30
    1) 12.5 fast - 12.5 easy
    2) 12.5 easy - 12.5 fast
    3) 25 easy
    4) 25 fast
    Repeat

    Main Set: Backstroke (1200)
    2 x 100/1:50 Build
    2 x 100/1:50 Strong
    2 x 100/2:00 Build
    2 x 100/1:45 Strong
    2 x 100/2:10 Build
    2 x 100/1:40 Strong
    - Hard to tell what my times really were since it takes 1-2 seconds to roll over and focus on the clock.
    - On the builds, most of the time I saw the clock at just under 1:30 (#9 was 1:35)
    - On the strong ones, the times I saw ranged between 1:24-1:27

    Kick: Dolphin with monofin (400)
    16 x 25/40 Alternate easy - AFAP
    - odds were under water shooters, 4 on my back, 4 on my belly. I was doing these around 13-14 sec. The evens were easy dolphin on my back, on the surface

    Recovery/Warm down (450)
    6 x 75/1:20
    25 Drill - 25 smooth - 25 easy build



    Total: 3000 yards
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    Uncategorized
  9. Thu Feb 3rd, 2011

    by , February 3rd, 2011 at 11:08 AM (Ande's Swimming Blog)
    Thu Feb 3rd, 2011

    did you see the recent Interview with Eddie Reese

    Whitney Coached
    UT Swim Center, main pool
    6:30 to 8:00 dove at 6:32
    trained with Brandon, Richie & Kelly
    beside Tyler Todd, Amy, Ned, Tara & Guy
    Wore FS PRO Jammer

    WARM UP
    3 x 400


    Main SET:

    3 rounds of
    5 x 100 on 2:00 strong
    (add up times)
    100 easy
    500 FAST
    100 easy

    round 1
    100's held 1:02's & 3's
    500 lead lane
    dove
    ran into a little traffic when I lapped Kelly
    went 5:10

    round 2 (PULL)
    100's held 3's & 4's
    500 went out with todd couldn't keep up he broke away at the 1:50
    I smacked Tara's hand so hard her paddle went flying & i got a bruise on my right ring finger.
    I was hurting and brandon catching me
    so I stopped at the 350 to let him & richie pass, got around 7 seconds rest
    went 5:28

    round 3
    100's held 5's & 6's
    skipped the 100 easy
    put on a old B70 leg skin & a cap
    500 went 5:06


    25 br fast
    roll start
    whitney timed
    went 12.9



    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Categories
    Swim Workouts
  10. Thursday, Feb. 3, 2011 5:00am

    by , February 3rd, 2011 at 10:19 AM (Fast Food Makes for Fast Swimming!)
    Cutting back on the yardage a little today in preparation for my meet on Saturday. One and only chance at the 1650 for the season...
    Swam this with my buddy Casey who was a distance swimmer with me growing up, but now trains primarily for triathalons...

    Warmup:
    300 Free
    500 Pull (100 Free/100 Back/etc.)
    200 Free

    Broken 1000:
    3 x 100 @ 1:20
    4 x 75 @ 1:00
    5 x 50 @ :45
    6 x 25 @ :20

    Broken 500:
    1 x 100 @ 1:15
    2 x 75 @ :55
    3 x 50 @ :40
    4 x 25 @ :20

    50 Fly fast :10 rest
    100 Free :20 rest
    50 back fast :10 rest
    100 Free :20 rest
    50 Breast fast :10 rest
    100 Free :20 rest
    50 Free fast

    100 Kick EZ & out
    ------------
    3100 yards

    I tapering down only in terms of total yardage done...my intensity is still going to remain up there... I'm ready to swim FAST!!!
  11. MATT Thursday Workout

    by , February 3rd, 2011 at 09:24 AM (Pete's swim blog)
    SCY

    400 Warm up

    8 x 25 Choice (easy/hard) - :40
    8 x 25 Kick (easy/hard) - :40

    5 Times through - 3:30
    * 1 x 100 Choice (hard)
    * 1 x 50 Easy

    75 Easy

    4 x 50 sprint from dive

    125 cool down

    (1950 total)

    Showed up a bit late so I ended up missing most of the 25's. Body is not liking the taper right now. I just can't seem to give it 100% today. My 100s were 1:05 (Free), 1:05 (Free), 1:20 (Breast), 1:05 (Free) and 1:23 (Breast). 50's were 34.2 (Breast), 32.8 (Fly), 37.6 (Back), 28.7 (Free). My son took some video... can't wait to dig through that. I'm told I'm not pulling my head up quick enough when I swim fly. It will be nice to compare what I'm doing with the better swimmers.
    Categories
    Swim Workouts
  12. Pool chemicals were off - bad case of cotton mouth

    by , February 3rd, 2011 at 07:35 AM (Mixing it up this year)
    Everyone was complaining about the pool today. When your upper lip sticks to the gums and you look like a chipmunk and your mouth is as dry as can be you know the chemicals are wrong.

    At least I got to the chiropractor yesterday and am feeling alot better. My right leg is no longer short and my elbow is better. The right shoulder was still a little tweekie but on the mend. Now I just need a good massage to finish it off.

    10x100@1:45 Free took me a while to work out the kinks
    500 Free kick w/fins every 3rd 25 FAST
    5x100@1:45 Fly kick w/fins on back
    50,100,200,300,200,100,50@Base(1:30) Free w/paddles & bouy
    500 Free every 3rd 25 Drill, mix up the drills

    Total 3500 yards
    Categories
    Uncategorized
  13. A Tall Wednesday On Ice!

    by , February 2nd, 2011 at 11:08 PM (Swimming, Life, and Other Stuff!)
    School was called off again today for ice! (2nd day in a row!)
    I quickly checked all my possible swimming holes only to find they were closed for the day. I probably needed a day off anyway so no worries here!
    Happily I ended up spending the day reading, sewing, and organizing various areas of the house. I love "puttering around the house!"
    No workout today! I'll get a good one in tomorrow!
    Categories
    Uncategorized
  14. Wed., Feb. 2

    by , February 2nd, 2011 at 09:28 PM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes

    Just went to yoga today. Had one of my fav instructors in a not too crowded class.

    Yoga for sports performance:

    http://www.ideafit.com/fitness-libra...ts-performance

    http://www.bikramyoga.com/News/Suppl...ryTraining.php

    Planning on gym + swim for tomorrow. I will not be doing another lactate set though!
    Categories
    Yoga
  15. YAY! The Y Reopened!

    by , February 2nd, 2011 at 08:35 PM (Year Three: The Road Back)
    Whew! Looks like the Ice Storm of 2011 is finally leaving Central Indiana. And, the Y reopened at 3:30 this afternoon. Thanks to my wonderful - and understanding - husband, I was able to leave the kids with him and get a quick swim in. The pool was more crowded than I've ever seen it with two high school teams trying to get ready at the Y for Sectionals, which begins tomorrow. Of course, since school has been cancelled for the last two days - and now for tomorrow until the secondary roads can be cleared of all the ice for the busses - teams have not been allowed to practice. So, the swimmers preparing to race sectionals were at an "informal" practice. Man, can those kids fly!

    For my YAY workout, I did the following:

    400 Warm-Up
    12 x 75 Pull w/ :15 rest between
    8 x 50 Kick (did fly kick on back) on 1:00
    8 x 50 Fly Drill on 1:00
    1 x 200 Kick
    250 Cool-Down
    Total Yards - 2550

    It just felt good to be back in the water. Now, back to training with the team... that will be cool too!
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  16. Preview of the Meet on Saturday

    by , February 2nd, 2011 at 08:06 PM (Fast Food Makes for Fast Swimming!)
    I'm swimming the 1650, 200 Free, 100 Fly, 100 IM & 200 IM. Should be fun after the 1650.
    I attached the psych sheet for everyone's viewing pleasure...

    Updated February 17th, 2011 at 09:02 PM by jaadams1

    Categories
    Meets
    Attached Thumbnails Attached Files
  17. Sarasota Y Sharks Masters 5:30 AM Workout -02/03/11

    by , February 2nd, 2011 at 03:09 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:20 3:00
    3 X 100 1:40 1:30
    4 X 50 descend 1-4 :50 :45
    Twice through. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    10 X 50 kick 1:00

    4 X {3 X 50 1:15
    Descend 1-3 with #3 being fast. All choice.

    1 X 50 easy 1:30
    4 X 50 @ 100% 3:00
    1 X 50 easy -

    1 X 200 free 2:50 2:40
    2 X 100 1:25 1:20
    4 X 50 :40 :35
    Twice through, all free. Round 1 intervals left, 2 right.

    OR

    1 X 200 IM 3:30
    2 X 100 IM 1:45
    4 X 50-1 of each- 1:00
    Twice through

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
    Categories
    Swim Workouts
  18. A dark and stormy night

    Iím back in northwest Florida, and last night went to the Panama City Beach masterís workout. It was crazy weatheróso windy that backstroke turns seemed to require about 12 strokes from one set of flags to the wall, and about -2 strokes at the other wall. The workout featured a lot of kicking, which I nonetheless did entirely on my back because it was pretty useless trying to wrestle with a kickboard in those conditions. I was tempted to take my cap off and hold it up as a sail to see if it would make me go faster. Lightning interrupted the workout before I got a chance to try that. Hereís what I did:

    500 scy warmup s/k/d/k/s by 100s
    200 pull

    4 x (3 x 25 drill/swim/build), odd sets FR @ :30, evens BR @ :40

    16 x 50 kick @ 1:00, every 4th one sprint, 1-8 FR, 9-16 FL

    400 drill/swim/swim/drill by 100

    16 x 25 kick @ 1:00, all sprint, 4 FR, 4 FL, 4 FR, 4 FL

    100 warmdown

    During the last 10 minutes of the workout I could see lightning in the distance, and there was long rumbly thunder going on as well. I had about decided that I needed to get out whether or not the entire pool was cleared when they pulled us all out. It was pretty intense. Driving home, lightning flashes were completely illuminating the landscape, then the rain came down so thick that I considered pulling off the road for a bit.

    This morning there was a beautiful post-storm sunrise. The pool was still set up scy because there was no way the guards could have changed it over in the storm last night. Hereís what I did:

    Warmup: 400 scy FR + 4 x 100 drill (1 each stroke)

    10 x 25 (12.5 sprint, 12.5 ez) @ :30

    Broken 1650
    500 @ 7:00 [6:34]
    3 x 200 @ 2:45 [2:36, 2:34, 2:33]
    :15 rest
    5 x 100 @ 1:20 [14, 13, 13, 16, 15]
    50 fast [33.5]
    [I did this set in solidarity with my swim buddy Kristin, who will be swimming a 1650 at her first ever Masters meet soon.]

    200 easy

    4 x 250 (100k, 50s, 100k) @ 5:00, IM order

    6 x 25 sprint w/fins @ 1:00 [12.6, 12.2, 11.8, 11.8, 12.1, 11.6]

    800 skps warmdown

    Before I left the city, I did the OHS with Team New York on Sunday. I managed to get in 4505, and was pleased with that, and very very glad that I donít have to swim it again for another year!

    I have to decide in the next few days if I want to go to the Auburn scy meet. I have a few swim buddies from here going, and am leaning towards doing it.
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  19. Wednesday, 2/2/11

    by , February 2nd, 2011 at 12:05 PM (A comfort swimmer's guide to easy swimming)
    SCY with Carrie

    All free today except for part of the kick sets and cool down.

    Warm - up (1050)
    300 swim
    4 x 75/10 sr smooth in between flags, strong in and out of wall from flags
    Kick 6 x 50/10sr with Fins consistent effort
    6 x 25/30 12.5 easy - 12.5 fast with good finish

    Main Set (1200)
    *Last 50 of each set is to be off the blocks
    1 x 100/1:30 Build > 2 x 50/1:30 FAST - 36,34
    1 x 100/1:30 Build > 2 x 50/1:20 FAST - 36,34
    1 x 100/1:30 Build > 2 x 50/1:10 FAST 37,35
    1 x 100/1:30 Build > 2 x 50/1:00 FAST 37,35
    1 x 100/1:35 Build > 2 x 50/50 FAST 37,36 from a push
    1 x 100/1:35 Build > 2 x 50/40 FAST 37,36 from a push
    - 100's - 1-4 1:20/1:30, 5-6 1:23-25/1:35
    - last 2 rounds 50 were from a push, not enough time to get out and on the blocks
    times may be Ī1 sec faster since I'm focusing on the finish before looking up.


    Kick Set: With Fins (500)
    10 x 50/10 - 20sr Consistent effort - moderate
    - 1-5 flutter w/board, 6-10 on back 8-10 sdk then flutter off each wall - times were 40-45


    Warm down
    150 easy back

    Total: 2900 yards
    Categories
    Uncategorized
  20. Wednesday, Feb. 2, 2011 5:00am

    by , February 2nd, 2011 at 12:04 PM (Fast Food Makes for Fast Swimming!)
    Warmup:
    200 Free
    200 Kick w/ board
    200 Pull
    4 x 50 Breast (K/S) w/ breaststroke fins
    200 IM

    10 x 50 Back @ :55 w/ 3 SDK each wall (for me this is just trying to beat it into my brain so maybe I will remember to do it when I'm racing.)
    10 x 50 Back/Breast @ :55

    With Group of 4 in the lane:
    8 x 50 Kick w/ board @ 1:00
    8 x 75 Pull @ 1:15
    8 x 100 Choice @ 1:40 (I did 50 Stroke/50 Free w/ Str. rotating thru IM order)

    100 EZ
    ----------------
    3900 Yards

    This is my first day of "EZ training" before the meet this weekend in Olympia.
    1650 Free, 200 Free, 100 Fly, 100 IM, 200 IM.