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  1. 10/29/10

    by , October 29th, 2010 at 12:22 PM (The Labours of SwimStud)
    Warm Up
    600 Fr
    4 x 50 kick
    100 FR 1:42
    200 FR 3:24
    300 FR 5:06

    Main
    3 times thru:
    200 Pull FR,BK,FR,BR x 2
    200 Kick IMO
    4 x 50 IMO 1:00

    Kick
    10 x 50 K 1:00 desc 1-3 x 3 #10 hard tombstone from flags.

    Cool Down
    300 EZ
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  2. FAST Friday Oct 29th 2010

    by , October 29th, 2010 at 10:13 AM (Ande's Swimming Blog)
    FAST Friday Oct 29th 2010

    got this email yesterday from Whitney:
    Due to a High School meet on Friday
    there will NOT be Friday noon workout.
    There is still a workout offered
    Friday morning 5:15-6:30 am.
    Saturday practice is at
    Dick Nichols 7-8:30 am


    Subscribe to Ande's Swimming Blog

    scy
    whitney Coached
    5:15 - 6:30 dove in 5:22ish
    UT Swim Center div well
    with max & nate
    beside marcio chris tyler todd, doug kevin & mike
    WORE Speedo PRO Jammer

    WARM UP
    went around 500

    MAIN SET

    4 x 50 FAST on 2:00
    one each stroke IM order
    dove
    went 25 26 32 24

    1000 easy

    4 x 100 FAST on 3:00
    one each stroke IM Order
    dove
    went 58 58 1:10 54

    500 easy

    200 IM fast for time
    went 2:05

    split it 27 33 36 29

    100 easy
    Categories
    Swim Workouts
  3. BLAH-ggles

    by , October 29th, 2010 at 09:58 AM (Too Neurotic to be Suitably Aquatic)
    This is what I swam today:

    300
    100 IM
    200
    100 IM
    100
    100 IM

    9x50 choice on 1:00
    4x75 kick choice

    100 skull
    4x125 pull
    350 free
    400 free

    The first 2,500 yards of it was HELL. A few weeks ago I bought this pair of prescription goggles. I used to have the TYR femme petite ones, but they stopped making them in prescription. So I bought the regular, not femme petite ones. Huge mistake. They were leak central. And not just a little bit. Like flying off my tiny little head on every single flip turn. And I'm struggling as it is to keep up with my lane, there's no time to stop and adujust in the middle of a 200, or I'm going to get foot-suit-haired.

    You see up there in the workout where it says "350?" Well, that was supposed to be a 500. In the middle I got out, threw my stupid goggles in my bag and pulled out ye-old-backup Sweedes.

    And OMG, what a difference. Sure, I couldn't see my hand in front of me, but those babies stayed put, and there I was keeping up with the lane again. I could work on head position without having to fear that I would create a goggle necklace. But I can't see crap, because I stopped wearing contacts.

    And, I've got a meet on Sunday upstate. I'm not really taking this one too seriously, it's the first meet of the season, so I'm just using it to check in with where I'm at, and do some races like the 100 fly and 100 back that I hate, so I can say I did them and go back to free. I'll also be doing the 500 and the 100 free, the latter being my favorite after the 200 free.

    But yeah, I'll be racing in Sweedes, if I can find someone to guide me to the starting block.
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  4. Ouch my aching back would not cooperate

    by , October 29th, 2010 at 08:37 AM (Mixing it up this year)
    No matter what I did my back was horrid today. It is alittle better now but still not great.

    500 Free
    500 Free broken 50, 100, 150, 200@:10R
    500 Free kick w/fins every 3rd 25 FAST
    5x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 kick/50 swim fast was really sluggish to start but got much faster toward the end, went 3:40, 3:37, 3:29, 3:27, 3:24 I even choked on the last 50 fly got a mouth full of water and had to stop for a moment
    10x50@1:00 Free w/paddles & bouy
    200 Free easy

    Total 3200 meters
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  5. Swim w/Jazz, Thursday, Oct. 28

    by , October 28th, 2010 at 08:35 PM (The FAF AFAP Digest)
    Swim w/Jazz @ OakMarr:

    Work got in the way of Speedo joining us today, but Jazz showed up to test the water after a few months away from the pool. Didn't seem to hurt him; he's fast as ever.

    Warm up:

    400 various
    (Normally I would do a little more, but Jazz was ready to go after 200.)

    3 x (4 x 25 w/fins) @ :40
    backstroke kick
    free w/dolphin kick
    dolphin kick
    free

    Main Sets:

    Pyramid CNS Stimulation 50s:

    7 x 50 free @ 1:10
    3-6-9-12-9-6-3 fast strokes and cruise the rest

    25 EZ

    Jazz went a 50 free AFAP for time, 23 mid to high. I watched the clock, wasn't in the mood for an all out 50 myself.

    50 EZ

    At this point, Jazz departed as he was all tuckered out.

    8 x 150 @ 2:30 or so, done as 100 reverse IM order (smooth) + 50 fast backstroke kick

    75 EZ

    Stopped and chatted after #4 with a teammate who has been out for several months with shoulder issues and is easing back in. It was great to see him back in the water. Hoping he can rejoin Mason soon.

    Total: 2400 + mega chatting


    Yoga, 30 minutes:

    30 minutes of yoga and stretching outside in the backyard sunshine. Lovely!


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

    Commentary:

    I'm still unsure of how to direct my training for the next month or so. I need to decide whether I'm going to Boston in 6 weeks or not. I'm still froggy voiced, and don't feel like I can go at it full bore. I will be able to sleep in the next few days as the kids are off school Mon & Tues. Perhaps that will help kill off the remnants of this nasty bronchitis bug.

    If I am going, I don't think there's much point in doing any aerobic work for 4 weeks, aside from a recovery set here or there. I should probably just focus on speed and lactate work. The idea of getting healthy (assuming my immune system isn't permanently AWOL) and having to rest again for a meet is fairly unappealing as well. Part of me wants to go and see friends and have fun; part of me doesn't want to waste travel "chips" when I'm not in the best shape. Decisions, decisions ...

    http://www.swimnem.org/entryforms/bu2010entry.pdf

    Updated October 28th, 2010 at 08:59 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  6. Theme and variation

    This morning I swam with TNYA at John Jay College pool. Here’s how it went:

    300 scy warmup

    8 x 75: odds FR @ 1:20, evens ST k/d/s @ 1:30

    2x thru
    200 FR @ 2:50
    2 x 100 IM @ 1:40
    3 x 50 BK @ :50
    4 x 25 K @ :30

    2x thru
    200 IM @ 3:20
    2 x 100 FR @ 1:25
    3 x 50 some hypoxic thing @ 1:15 [I just did bilateral breathing]
    4 x 25 sprint @ 1:00 [one of my lanemates surprised me by splitting the lane and racing me on these after I refused to agree to shorter rest]

    300 warmdown

    We ended up with 6 in my lane, but it was a fun and lively group who worked well together so I didn’t mind at all. I couldn’t go to post-workout breakfast afterwards, but felt like I got in plenty of socializing during practice anyway.
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  7. Sarasota Y Sharks Masters 5:30 AM Workout: 11/01/10

    by , October 28th, 2010 at 05:09 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Two weeks out from the SCM meet.

    WARM UP:
    2 X 250 4:00
    5 X 100 1:30
    8 X 50 :50
    Descend the 50's 1-4/5-8

    4 X 200 free 3:15
    Fins optional

    6 X 50 kick 1:15
    1 X 100 easy swim

    8 X 25
    odd: build to race finish
    even: Blocks-sprint 20 yards

    1500 swimmers only:
    14 X 50 1:00
    odd: perfect stroke/easy
    even: race pace

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout: 10/29/10

    by , October 28th, 2010 at 05:04 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:15
    4 X 150 2:15
    2 X 100 1:30
    2 X 50 faster :50

    9 X 100 freestyle 1:45
    Descend in sets of 3. Descend only to 80%

    6 X 50 kick 1:15

    8 X 100 2:00
    odd: stroke @ 85/90%
    even: easy free

    6 X 50 1:15
    Choice.
    Swim @ 85/90%

    Easy 75
    1 X 50 from the blocks
    Easy 75

    WARM DOWN: 3 X 50 easy 1:00

    4050Y
    Categories
    Swim Workouts
  9. Thursday, 10/28/10

    by , October 28th, 2010 at 04:17 PM (A comfort swimmer's guide to easy swimming)
    No swim today. Pool closed for maintenance.

    Updated October 29th, 2010 at 11:38 AM by poolraat

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    Uncategorized
  10. Thu Oct 28th 2010

    by , October 28th, 2010 at 10:47 AM (Ande's Swimming Blog)
    Thu Oct 28th 2010

    Subscribe to Ande's Swimming Blog

    wrote a new [ame="http://www.usms.org/forums/showpost.php?p=228913&postcount=1521"]SFF tip[/ame]

    scy
    whitney Coached
    6:30 to 8:00 dove in 7:37ish
    UT Swim Center div well & main pool
    briefs
    with tenielle & Kevin
    beside chris tyler todd, doug ned, paul & jon

    WARM UP
    3 x 300

    MAIN SET

    5 x 200 fr on 4:00 strong best ave
    went 2:09, 2:06, 2:06, 2:08, 2:05

    assigned 400 easy
    did 100

    5 x 100 k on 2:30
    went 1:10, 1:09, 1:10, 1:09, 1:07

    400 easy

    5 x 50 k on 1:30
    went 32, 31, 31, 31 29

    50 easy
    Categories
    Swim Workouts
  11. Getting out of the "just feel drained" rut

    by , October 28th, 2010 at 07:22 AM (Mixing it up this year)
    I am not coughing as much but seem to be tired more. I am getting more sleep than 3hrs a night. Maybe that is it "I don't need sleep". Right...

    1000 Free as 200 of swim/pull/swim/kick/swim
    8x100@1:30 Free kick w/fins
    200 Breast kick w/brfins
    200 Breast w/brfins & paddles
    6x100@1:30 Free w/paddles & bouy had to force myself to put some effort in here went 1:25, 1:20, 1:18, 1:18, 1:19, 1:18
    200 Free easy

    Total 3000 yards wanted to beat the kids to the showers.
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  12. Wed., Oct. 27

    by , October 27th, 2010 at 09:02 PM (The FAF AFAP Digest)
    P90X Kenpo, 45 minutes

    http://www.beachbody.com/text/produc...pn=18004611535

    I like the Kenpo workout because of its focus on balance and explosive movements. Can't say I was "drenched with sweat" afterward though. Skipped the warm down.

    I meant to hop on my indoor bike for awhile today, because I really think I need more aerobic exercise, but life happened. This time, I was watching what I thought might be Fort Son's last HS race out at Burke Lake, when I got a call from the trainer that Mini Fort was injured again and needed an x-ray. So I dropped Lil Fort at swim practice and made another ER visit. X-ray negative, but volleyball season over. I must say, although I am not the sentimental type at all, I was a bit sad watching Fort Son race ... (His team did advance to regionals though, so he still has one more 5K.) He also sent off his early decision application today. He's all growed up.

    I am still holding out for a dull, mundane day where I am completely healthy and have my real voice.

    A crazy lactate loving friend did and suggested this set today:

    4x 150 swim on 2:40 at 75%, into
    4x 100 swim on 1:50 at 85% into
    4x 50 swim on 1:00 at 90%

    Updated October 27th, 2010 at 10:01 PM by The Fortress

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  13. 10/27/10

    by , October 27th, 2010 at 07:32 PM (The Labours of SwimStud)
    Warm up
    600 FR/BK by 100
    10 x 50 K 1:20
    100 EZ

    Main
    4 x 300 5:30 200 FR/100 Stroke--Weak/Strong x2
    100 EZ

    Race Set
    8 x 50 Black line 50's 1:00
    100 EZ
    8 x 25 from Blocks 1:00

    Kick Set
    500 Fin Kick

    Cool Down
    300
    Categories
    Uncategorized
  14. Bleeder

    by , October 27th, 2010 at 05:53 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Categories
    Uncategorized
  15. Sarasota Y Sharks Masters 5:30 AM Workout -10/27/10

    by , October 27th, 2010 at 04:44 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We have done a lot of fast/hard swimming this week. Today we will go a bit easier.

    SCY
    WARM UP:
    2 X 250 4:00
    3 X 150 2:15
    6 X 50 descend 1-3/4-6 :50

    5 X 200 4:00
    100 swim/100 kick

    8 X 100 1:50
    Pull freestyle or swim IM

    10 X 25
    odd: build to race finish
    even: from the blocks/sprint 25

    1 X 400 choice
    Focus on great turns
    OR
    1500 swimmers:
    16 X 50 1:00
    odd: perfect stroke/easy
    even: race pace

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -10/27/10

    by , October 27th, 2010 at 04:44 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We have done a lot of fast/hard swimming this week. Today we will go a bit easier.

    SCY
    WARM UP:
    2 X 250 4:00
    3 X 150 2:15
    6 X 50 descend 1-3/4-6 :50

    5 X 200 4:00
    100 swim/100 kick

    8 X 100 1:50
    Pull freestyle or swim IM

    10 X 25
    odd: build to race finish
    even: from the blocks/sprint 25

    1 X 400 choice
    Focus on great turns
    OR
    1500 swimmers:
    16 X 50 1:00
    odd: perfect stroke/easy
    even: race pace

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  17. Wednesday, 10/27/10

    by , October 27th, 2010 at 04:24 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    500 Choice
    (did half free & half back)
    12 x 25/30 ds 4 Choice
    (did 1-4 fly, 5-8 back, 9-12 free)

    Kick
    7 x 100
    1-4 build /2:20
    (did these on my back went 1:45± for all)
    5-7 desc/2:10
    (Flutter w/board, went 1:48-1:46-1:45)

    Main Set
    1 x 100 smooth Drill/2:00
    (free w/fists - 1:28)
    3 x 50 Swim/45 strong
    (free - 36-38-39)
    1 x 100 smooth Drill/2:00
    (back w/fist - 1:38)
    3 x 50 Swim/55 strong
    (back - 40-41-41)
    1 x 100 smooth Drill/2:00
    (free w/fist - 1:29)
    3 x 50 Swim/1:05 Strong
    (free - 35-36-34)
    1 x 100 smooth Drill/2:00
    back w/fist - 1:35)
    3 x 50 Swim/1:15 strong
    (back - 40-39-38)

    Free Pull
    4 x 200 Free Pull/3:30 - 1 build - 3 ds
    (did 1-3 w/paddles & buoy, went 2:38, 2:35, 2:30, #4 w/buoy only, went 2:40)

    Cool down:
    100 easy free and back

    Total: 3400 yards
    Categories
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  18. Oct. 27

    by , October 27th, 2010 at 12:34 PM (Keepin Track 2010)
    WU
    200 free drills
    4x50 kick fr w/board

    4x 4x50 @ 60
    Sets as follows (left arm only; right arm only; 25left-25right; 25 swim) all desc 1-4
    50 ez

    200 kick wfins
    100 drill fr

    3x 4x50 str swim @ 50
    R:30 betw sets

    100 WD
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  19. Wed Oct 27th 2010

    by , October 27th, 2010 at 11:39 AM (Ande's Swimming Blog)
    Wed Oct 27th 2010


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    wrote a new [ame="http://www.usms.org/forums/showpost.php?p=228913&postcount=1521"]SFF tip[/ame]


    scy
    whitney Coached
    7:30 to 9:00 dove in 7:39ish
    UT Swim Center div well
    briefs
    with mike & amy
    beside chris tyler max & marcio

    WARM UP
    3 x 200 fr 100 IM

    MAIN SET
    800 fr IM

    assigned 800 fr IM
    did 8 x 50

    4 x 50 fl bk
    3 x 50 bk br
    2 x 50 br fr
    1 x 50 fr

    assigned 500 fr
    did 5 x 50 fr with 6 SDKs off each wall

    10 x 50
    odds 50 fast on 1:00
    evens 50 fr easy
    went 26 fl, 27 bk 33 br

    skipped 500 fr
    Categories
    Swim Workouts
  20. 10/27 Practice

    by , October 27th, 2010 at 11:33 AM (Random Nonsense)
    Warm up
    - 200 swim
    - 150 drill/swim/drill
    - 200 kick w/fins
    - 150 drill/swim/drill
    Transition
    - 4x150 odd free, even back/breast/free on :20 rest
    Main Set
    - 400 swim
    - 5x150 on 2:00 just make
    - 400 swim
    - 5x150 on 2:00 just make
    Cool down
    - 200 back ez

    Easy aerobic <yawn>. I would have been happy with this next week, but this seems a waste 2 days before a meet. I was just too dumb at 4:50 to come up with my own sets.
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