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  1. Noodler Magnet, Aug. 12

    by , August 12th, 2011 at 09:45 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    warm up:

    600 various
    10 x 25 shooters on back

    Main Sets:

    10 x 50 fly drill
    1-4 & 6-9 single arm fly
    5 & 8 easy speed fly
    50 EZ

    10 x 50 back drill w/turtles
    -- Love turtles for backstroke, after being indifferent for free. They definitely promote an EVF and a shallower arm pull. Shallower rather than deep works better for me on backstroke.

    10 x 50 breast drill
    1-5 alternate dolphin and whip kick
    6-10 1 pull 2 kick
    50 EZ

    16 x 25 fast dolphin kick w/board and fins @ :30

    50 EZ

    4 x 100 w/paddles @ 2:00
    50 scull + 50 free

    Total: 3300

    -----------------------------------------------------

    I am a noodler magnate. I've been thinking about this phenomenon or awhile. When there is only one person per lane, noodlers and lap swimmers inevitably want to join my lane. Today, someone wanted to jump in my lane with an actual swim noodle around her waist. Seriously? And why me? I can only surmise that the principal reason is that I'm not a continuous lap swimmer, rest on walls frequently and hence can be more easily interrupted and asked to share. After many years of swimming during lap swim hours, I have also observed that women are always asked to share before men -- no matter which sex is asking. I am well used to sharing lanes. But I have to admit to be slightly perturbed when a slow poke with a super wide breaststroke kick who gravitates toward the middle of the lane chooses my lane instead of another slow poke lane. This even happened yesterday to Wolfy and me. Those of you who train with teams have no idea how frustrating this can be sometimes. Today, when I wasn't even sitting on a wall, someone stopped me in the middle of one of my 50 flys. Seriously?

    I did mostly a recovery workout today with a sprint endurance kick set. Then I crawled through absolutely appalling traffic to Pittsburgh. Rush hour apparently starts at 2:00 pm in the DC suburbs on Friday.

    Hoping tomorrow will be more fun. I'm out of the pool and onto roller coasters!
    Categories
    Swim Workouts
  2. Double FAST Fri Aug 12th 2011 scy

    by , August 12th, 2011 at 05:05 PM (Ande's Swimming Blog)
    FAST Fri Aug 12th 2011 scy

    Subscribe to Ande's Swimming Blog

    Tyler Coached
    UT, main pool scy
    noon to 1:15 dove in 12:07
    wore blue camo jammer
    swam with Max & Enrique
    Beside Beth
    (got in the one of 2 lanes that have blocks when the lane lines are east west scy

    WARM UP
    12 min choice

    Main SET: scy

    10 x 100 fr on 6:00 fast for time
    from a dive off the Blocks
    2 heats 2:00 apart
    did them:
    5 SDKs, 50 2 beat kick, 50 6 beat kick
    went:
    54 on #1 ,
    53's on 2 - 8
    skipped 9 and
    52 on #10

    did 100 swim down after most hard 100's
    Categories
    Swim Workouts
  3. FAST Fri Aug 12th 2011 scy

    by , August 12th, 2011 at 04:51 PM (Ande's Swimming Blog)
    FAST Fri Aug 12th 2011 scy

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool scy
    6:30 to 8:00 dove in 6:35ish
    wore blue FS PRO jammer
    swam with Todd
    Beside tyler, chris, & Larry

    WARM UP
    20 min choice


    Main SET: scy

    10 x 100 fr on 6:00 fast for time
    from a dive off the side in
    2 heats 2:00 apart
    went: 57 on #1 , 4 56's & 4 55's, &
    53 on #10
    did around 100 swim down after most hard 100
    did most fast 100's: 50 2 beat kick, 50 6 beat kick
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout -08/15/11

    by , August 12th, 2011 at 12:14 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We are back to short course yards starting today

    SCY
    WARMUP:
    2 X 200 3:30
    4 X 100 1:30
    8 X 50 :50
    Descend 50's 1-4/5-8

    1 X 200 Kick 4:30
    2 X 100 kick 2:15
    4 X 50 kick 1:15
    50's: 25 fast/25 easy
    1 X 100 easy swim

    18 X 50 1:00
    #4-8-12-16 are fast
    #17-18 are easy
    All choice

    3 X 300 5:15
    3 X 200 3:30
    3 X 100 1:45
    Within each distance, #1 swim is IM, #2 is 50 stroke/50 free, #3 is free.

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
    Categories
    Swim Workouts
  5. Friday, August 12, 2011 5:30am

    by , August 12th, 2011 at 10:53 AM (Fast Food Makes for Fast Swimming!)
    Only 31.5 miles behind my GTD pace to 500 Miles. I'm digging my way out of the hole slowly now. Should be out of the red by around Thanksgiving.


    I didn't have to work early this morning (normally 5am, today 10:30am), so I went over to the Y for an hour and a half swim with a goal to make 5K. I made it, but it was tiring. Good practice for my upcoming 5K OW event in Coeur d'Alene, Idaho in 2 weeks, August 27th.

    Warmup:
    (200 Free, 100 Kick, 300 Pull) x2
    300 IM Drill

    5 x 200 IM @ 3:00

    10 x 50 Kick w/ board @ 1:00

    6 x 150 Free Pull @ 2:00

    8 x 50 (Fly/Free by 25s) @ :50

    500 Kick w/ board (100 flutter/100 breast)

    200 Free EZ and out

    -------------------
    5000 Yards Whew...that was tiring, I haven't done that much in a while.

    In the middle of the 200 IMs, I think after the 3rd one, I looked up and there was a familiar person standing on the deck just watching me swim. I realized it was Peony. She's still going at it in the pool, 1650 Fly and everything, even after a few trips to the Seattle hospital, chemotherapy threatments for her pancreatic cancer. I gave her a big hug. She was so happy to see me. It's really good to see her back in the pool.
  6. Friday workout

    by , August 12th, 2011 at 09:27 AM (Pete's swim blog)
    The 2200 yd set was kind of interesting. I had to pick out parts where I could recover so I could keep going. Did the whole thing on the edge of falling apart but in the end I had enough to finish the last 100 on 1:11. Once we were done, Dave got the idea of swimming a hard 100 fly. I'm doing a triathlon tomorrow so I passed. He finished in 1:14 with a drag suit on. Nice swim Dave!

    SCY

    400 Warm up

    4 times through
    * 25 Kick - :30
    * 50 Fly/Free - :45
    * 75 Kick/Fly/free - 1:15
    * 25 Back/75 Free - 1:30
    * 100 Free - 1:25
    * 100 Free - 1:20
    * 100 Free - 1:15
    50 Easy

    5 x 200 IM - 3:30 (made all on 3:00)
    100 Stroke - 2:00
    200 IM - 3:00
    300 Free - 4:00

    250 Cool Down

    (4500 Total)
    Categories
    Swim Workouts
  7. Easy swim today

    I had a nice easy swim this morning with a friend over at the Y. I’d been feeling under the weather this week, and was out of the water for the last 3 days, so it felt good to be back swimming again. Here’s what I did:

    1000 scy warmup

    6 x 50 FR @ :50, desc. 1-3 and 4-6

    Then I joined my lanemate for one round of her distance set:

    800 swim
    600 pull [I just did 550]
    400 kick
    200 easy back
    [These were all relaxed pieces—no interval, just :30-1:00 rest in between]

    100 warmdown

    I felt good throughout.

    Later this morning I’m headed up to Lake Placid for the 2-mile cable swim plus a few days of r&r. Mirror Lake is one of my favorite places in all the world to swim—it’s where I did my first open-water race back in the mid-90s, and I’ve gone back most summers ever since. After the race Saturday morning, I’m looking forward to some nice long easy swims over the weekend, including at least one lake IM. I’m also anticipating spending considerable time draped over the nearest willing lounge chair reading and napping. If I get a clear night there might even be a moonlight swim—full moon is this weekend! Maybe I’ll find some swim buddies for that adventure at the race Saturday.
    Categories
    Uncategorized
  8. Starting to feel like I am recovering alittle

    by , August 12th, 2011 at 08:10 AM (Mixing it up this year)
    This week I have been hurting not only from the drive back from Auburn but the fact I never recovered from the 1500 Free the first day of the meet.

    5x100@:2:00 Free
    500 Free w/fins every 3rd25 FAST
    5x100@1:45 Free w/paddles & bouy
    10x50 Free w/snorkle kick offs to 15 meter mark then swim

    Total 2000 meters
    Categories
    Uncategorized
  9. Thursday, August 11, 2011 4:30pm

    by , August 11th, 2011 at 10:59 PM (Fast Food Makes for Fast Swimming!)
    Got in for a quick 45 minutes before heading out to my daughter's soccer practice.

    Warmup:
    100 Free/50 Back/100 Free/50 Back
    100 Kick on back, flutter/dolphin
    200 IM Drill
    300 Free Pull

    12 x 50 Free @ :45

    10 x 100 Free Pull @ 1:15
    #1-4 held 1:07s
    #5 EZ on 2:00
    #6-9 held 1:07s
    #10 dropped the paddles/buoy, went swim all out went a 1:00.

    Cool down in the showers. I'll be back in the morning to go for a 5000+ yard set. No work till later in the day.
    ---------------
    2500 Yards
  10. The Plan

    by , August 11th, 2011 at 10:49 PM (Elise's Fitness Fun)
    O.K. I feel like I am getting back on track. The plan is that I will take the next month to do what I call "leaning up." My weight is at 145 which is not bad except the old body fat percentage has gone up. I have now what one would call a curvy body which is nice in some ways, but not what I am used to. So, the plan is to lean down to perhaps 137 to 140 and add back some muscle.

    For the next month, I hope to alternate run days and swim days. No weights until I lean down. So, probably am talking about mid-Septemeber before I hit the weights.

    I really would like to do Auburn in February and the SCY Nationals in April. It will be interesting to see if I can get back in shape in time even though I have been on a one year taper.

    I do have to say that my body feels pretty good. All those places that felt really tight before I went on my one year break - my lower back and shoulders - feel fine now. I noticed on my dolphin kick the other day that I was getting a better range of motion and more power in my hips. My lower back is not tight at all! On fly, no shoulder issues either.

    This is what I have done so far this week:

    Monday
    Treadmill run. Ran 3 miles as follows:
    -started each mile at 6.0 mph and worked up to 7.5 or 8.0 mph by the last 1/4 of the mile.
    -walked for 30 seconds at each mile

    Tuesday
    400 - 100 free, 100 breast kick, 100 back, 100 dolphin kick

    8 x 50 - alternate 50 drill with 50 swim 1:15
    1 & 2, 7 & 8 are fly - use fins with on swim
    3 & 4 are back, 5 & 6 are free - use fins on swim

    4 x 100 alternate 25 hard/25 easy on 1:45
    did kick with fins - made sure to alternate back kick, kick on side, and dolphin kick on back

    4 x 100 odds are pull, evens are swim on 1:45 - did back on odds just using paddles and did free on evens

    200 easy

    1800 SCY

    Wednesday
    off

    Thursday
    2 miles on the treadmill as follows:
    1/2 mile warm-up at 6.5 mph
    alternate 2 minutes walking with 1 minute fast (did first one minute at 7.5 mph and worked my way up in speed so that I was at 9.0 mph on my last one minute run)

    2 minute easy walk

    Had planned to swim, but just as I was about to leave locker room with suit one, it thundered. So, will try to get it in tomorrow.

    I am looking for any suggestions on how to improve muscle tone in my thighs. My calves are fine, but the thighs - ugh. Would love to hear any suggestions that involve swimming or running. Would doing a bunch of evil stroke kicking would help?

    Updated August 11th, 2011 at 10:59 PM by elise526

    Categories
    Uncategorized
  11. Gorgeous Day for LCM, Aug. 11

    by , August 11th, 2011 at 06:49 PM (The FAF AFAP Digest)
    LCM @ Rockville:

    Warm up:

    12 x 50 various, broken with Wolfy chats

    Main Sets:
    -- used fins

    4 x 50 burst dolphin + cruise

    5 x 100
    50 free + 50 back kick build

    50 EZ

    5 x (50 easy speed fly + 50 EZ)

    50 EZ

    5 x (50 back @ perceived 100 meter speed + 50 EZ)

    100 scull w/paddles
    100 free w/paddles

    Total: 2600 m

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

    It was an utterly gorgeous day for a drive to MD to swim in Rockville. Bonus: I got to see Wolfy and catch up on life and swimming a bit. His advice: don't "go crazy" before the Terrapin Cup.

    Since I am so unused to swimming outside, it seems difficult to really let 'er rip. I'm always worried about swimming straight, crashing into the slow mo lap swimmers there, crashing into the bottom at the shallow end, or crashing at the end with no backstroke flags. Much mental energy goes into crash avoidance. I also get utterly distracted by the sun and the reflections in the water.

    I did the 50 flys today mostly for psychic benefit. The 50 still seemed very long. The backstroke 50s were much easier. I was mulling over going to hot yoga tonight, but I find myself too tired from that wee workout. Read: out-of-shape-sprinter-from-excessive-tapering. And, besides, I must pack! I'm going to Pittsburgh tomorrow for the weekend. Roller coasters at Kennywood and a swim with Jimby await! Will try to squeeze in RC exercises and stretching tonight.

    My right front shoulder is still bothering me some. I suspect I re-aggravated it with the sprinting at nationals. It would probably appreciate some gentler aerobic work for awhile. Perhaps after the meet.
    Categories
    Swim Workouts
  12. Friday, 8/12/11

    by , August 11th, 2011 at 04:57 PM (A comfort swimmer's guide to easy swimming)
    SCM

    Warm up
    300 Choice
    - 150 free/150 back
    200 Kick
    - continuous, in streamline, no board, 50 fly/50 breast/50 free/50 back, used snorkel for fly-breast-free
    4 x 50/1:00 25 Free – 25 Stroke
    - for stroke went fly-back-breast-fly
    4 x 50 25 Fast – 25 easy
    25 easy – 25 Fast
    50 easy
    50 Fast
    - all free

    Set #1: Stroke/Free
    Swim 2x:
    3 x 100/2:00
    1= 25 stroke (fly) – 75 free - went 1:34 on both
    2= 25 free – 50 stroke (back) – 25 free went 1:35 on both
    3 = 75 free – 25 stroke (breast) - went 1:38 on both
    2 x 100 IM/2:30 - went 1:40± on all

    Set #2: Kick/Swim
    8 x 50 25 fast – 25 easy
    Alternate kick/15sr with swim/20sr
    - did free on 1-2, 5-6, back on 3-4, 7-8

    Set #3: Pull
    1 x 400
    - w/buoy and freestyle paddles

    Cool down
    100 easy free & back

    Total: 2800 meters

    Updated August 12th, 2011 at 04:49 PM by poolraat

    Categories
    Uncategorized
  13. Thursday, 8/11/11

    by , August 11th, 2011 at 04:57 PM (A comfort swimmer's guide to easy swimming)
    SCM

    Warm up:
    400 choice
    - alternated free/back by 100's
    200 as 50 kick - 50 drill
    - with snorkel, no board, fly kick, fist free, free kick, 1 arm free
    6 x 50/1:10 15 strong - 20 smooth- 15 strong
    - did 2x (fly-back-breast)

    Main Set
    4 x 100/2:10 50 kick - 50 drill
    - free: w/board on kick, drill was fist and 1 arm free
    1 x 400/8:00 Holding strong pace
    - free: went 6:02, negative split it
    4 x 100/1:50 ds to strong pace
    - free: went 1:30-1:28-1:26-1:23

    4 x 50/1:10 25 kick - 25 drill
    - back: did fist swim for drill
    1 x 200/4:00 strong pace
    - back: went 3:14
    4 x 50/1:10 ds to fast
    - back: went 48-47-45-43

    Cool down
    100 easy free

    Total: 2800 meters
    Categories
    Uncategorized
  14. Thu Aug 11th 2011 scy

    by , August 11th, 2011 at 03:16 PM (Ande's Swimming Blog)
    Thu Aug 11th 2011 scy

    Subscribe to Ande's Swimming Blog

    yesterday I wrote
    Monday Whitney started a main set theme and pattern, today was a continuation,
    today was too

    Whitney Coached
    UT, main pool scy
    6:30 to 8:00 dove in 6:37
    wore blue FS PRO jammer
    swam Beside Beth tyler, todd, Larry, & Chris

    WARM UP
    assigned 4 3 2 1
    did: 20 x 50


    Main SET: scy

    10 x 100 fr on 1:30 75%

    2:00 break

    8 x 100 fr on 1:25

    2:00 break

    6 x 100 fr on 1:20

    2:00 break

    4 x 100 on 1:15
    did them kick,
    except for #3 where I did 25 k 25 fr
    to get a little rest

    100 fast in heats,
    heat 2 dove off blocks
    did 50 2 beat kick 50 6 beat kick
    went 52

    swam easy 50's for 8 min
    prob did 300
    Categories
    Swim Workouts
  15. After Vacation

    After a much needed family vacation I am back home swimming with the team. I did get to swim twice while away but those swims were not very intense or long. Glad to be back home!

    While on vacation I did manage to get myself recharged for what I need to do for my family, work, and in the pool. I have adopted a new attitude to not worry about a bad workout or swim like I have in the past. I have decided to just do my very best everyday and the results will follow. I am hoping that this will help me stay focused on my goals I have set.

    Felt sluggish through the very middle of the workout but quite a bit stronger towards the end.

    300 Choice
    4 x 50 kick w/fins underwater R10
    4 x 50 kick feet stay below surface R10
    4 x 50 swim w/over kick & slow arms R10

    Descend all of the following
    6 x 50 pull @ 50
    6 x 75 swim @ 1:10
    6 x 100 pull @ 1:30
    6 x 125 swim @ 1:50
    6 x 150 pull @ 2:10

    50 EZ

    4 x through the following
    100 w/bouy cruise @ 1:40
    3 x 25 Sprint @ 25
    25 recovery @ 60

    200 w/d

    4950 scy

    Handled everything pretty well except for the 6 x 125s. I could not see the clock and missed my send off time on number three and tried to make it up and continue to get faster which didn't work very well. The short sprints at the end felt strong and fast so that was positive. I won't swim in a pool meet until the end of Oct. so I have plenty of time to work.
    Categories
    Uncategorized
  16. Sarasota Y Sharks Masters 5:30 AM Workout -08/12/11

    by , August 11th, 2011 at 02:40 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 300 5:30 5:00
    3 X 100 2:00 1:45
    Twice. Round 1 intervals left, 2 right.

    1 x 200 kick+ 100 easy swim

    8 X 100 2:00
    odd: IM or stroke
    even: free

    8 X 50 kick 1:20
    1 x 100 easy swim

    1 X 400 6:00 6:00
    4 X 100 1:40 1:30
    Two times. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    4600M
    Categories
    Swim Workouts
  17. Thursday Workout

    by , August 11th, 2011 at 09:28 AM (Pete's swim blog)
    Workout hurt today. I'm slowly getting back into grinding out the yards. My IM's have improved significantly probably due to a better fly.

    SCY

    450 Warm up

    8 x 50 Pull - :50 Easy/Hard
    100 Stroke - 2:00
    8 x 50 Kick - :50
    100 Stroke - 2:00
    200 IM - 3:00
    50 Easy

    8 x 50 Pull - :50
    100 Stroke - 2:00
    200 IM - 3:00
    300 Free - 4:00
    50 Easy

    8 x 50 Kick - :50 (did 25k/25stroke)
    100 Stroke - 2:00 (removed drag suit)
    200 IM - 3:00
    300 Free - 4:00
    1:00 Rest
    400 Free - 5:00 (4:55)

    200 Cool Down

    (4350 Total)
    Categories
    Swim Workouts
  18. Had to work last night so I am tired

    by , August 11th, 2011 at 07:21 AM (Mixing it up this year)
    Got in late due to over sleeping so had to cut the workout short.

    10x50@1:00 Free
    5x100@1:30 Free w/paddles & bouy
    500 Free kick every 3rd 25 fly kick w/fins
    5x100@1:45 Free w/snorkle
    300 Breast kick w/brfins
    200 Free easy and experimented with bad stroke form versus good form so that I can demonstrate the difference to my new swimmers.

    It is hard to do my strokes that incorrectly, dropping elbows and head held high with low hips. It actually hurt to do it wrong.

    Total 2500 yards
    Categories
    Uncategorized
  19. August 10th Aquasol

    by , August 11th, 2011 at 01:36 AM (Swim like an Orca, but faster !)
    Aquasol - No Coach Janine - 7:00 - 8:20 PM
    No other aged groupers

    Warm 6x100 Alt FR, BK, one BR (600)

    12x50 IM (Fly/BK, BK/BR, BR/FR) on 1:00 (600/1200)
    6x75 Kick 25/Swim 50 (3 BR, 2 BK, 1 Fly) on 1:20 (450/1650)
    50/100/200/100/50 FR on :10 RI (500/2150)
    4x100 Monofin, 25Front,25Side,25Back,25Side on 1:30 (400/2550)
    4x75 IM Drill (Fly,BK,BR) Worked on UW Back to breast turn (300/2850)
    4x100 FR odd-swim, even-kick (400/3250)

    200 cool

    3450

    I found this workout at a swimworkouts.com, slightly modified. I had 5 lanes to myself and the seniors were in the first 5.
    Just about every Master/fitness swimmers are finding the new morning open lap swim more convenient. Actually there has always been a morning open lap swim with the Y in the same pool.
    I guess I needed to be alone, I'm finding that the struggle against the resistance of the water pales in comparison to the struggle of my mind and body, I have to push through the pain and the struggle to breath.
    Yesterday I tried the underwater transition turn for back to breast, I found a workout that allowed me to figure it out, I get the idea, but it needs more practice...and more air!
    Categories
    Uncategorized
  20. Something Besides Swimming! Aug. 10

    by , August 10th, 2011 at 10:10 PM (The FAF AFAP Digest)
    Bike, 30 minutes


    Drylands:

    RC exercises
    flutter kicks on bosu, 2 x 100
    back extensions w/plate, 25 x 2 x 15
    power wheel roll outs, 2 x 15
    power wheel pike ups, 2 x 10
    hanging leg raises, 3 x 10
    push press, 40 x 2 x 10
    goblet squat, 55 x 2 x 10


    Stretching, 20 minutes

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

    No time for a swim today with Lil Fort having friends over, and mentally I needed a break! All I've done for weeks is swim, swim, swim. I need to mix it up more so that I'm feeling excited about getting to the pool and more ferocious once I'm there.

    I did mostly a core workout at the gym today. I want to ease back into drylands and not ramp up until after my meet. (As it is, I'm sure I'll feel the effects of the power wheel.) After the meet, I may take a few days off -- from the pool, not exercise.

    Was interviewed by Swimming World TV today via skype. It's going to air next Monday. He asked me quite a bit about SDKs -- not surprising! Right after me they talked to Allen Stark and you can watch him on Tuesday. For my interview, they warned me that I wouldn't see the interviewer on my computer screen. They didn't explain why (and didn't do this with Allen), and it was rather odd talking to just my computer screen. Hopefully, I won't look too foolish. lol Jimby said he has done the same thing before.

    Here's the list of WRs set at Nationals: http://www.swimmingworldmagazine.com...urse-Nationals. Interestingly, only 3 of the records were broken by swimmers under 50. All three are Olympians (Gangloff, Chris, and Noriko Inada). The tech suit records aren't easy to crack!

    Updated August 11th, 2011 at 09:58 AM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Spinning