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  1. 11/08/10

    by , November 8th, 2010 at 11:22 AM (The Labours of SwimStud)
    Warm Up
    600 FR/BK by 100
    4 x 50 Fly 1:30

    Main x 2
    1 x 300 75 FR/ 25 IMO
    3 x 100 K HD 2:00
    1 x 200 50 FR/100 BK/50 FR HD
    8 x 25 K HD :30

    Stroke Set
    200 EZ FR
    2 x 100 BR P (Fast Hands)
    2 x 100 BR P/FL K
    2 x 100 BR 2:00

    Cool
    4 x 100 EZ
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    Uncategorized
  2. Strength in more ways than one

    by , November 8th, 2010 at 08:36 AM (Mixing it up this year)
    What a morning. Time to get some rest.

    Had a great workout today but then my locker would not open for anything after banging for 10 minutes on it I did finally get it to open but not without breaking it. They said this is not the first time they have had an issue like this.

    I borrowed the first part of the workout today from Tom (thanks) and it fit purfect

    500 Free
    400 Free pull w/paddles & bouy
    300 Free kick w/fins
    200 Free
    100 IM

    3x500@7:00 Free w/paddles & bouy went 6:46, 6:44, 6:41
    500 Free kick w/fins as 25 easy/25 moderate/25 fast
    500 choice drills w/fins alternated 100 1 arm fly/100 free kick on side

    Total 4000 yards
    5
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  3. Best race prize ever!

    Saturday was the CIBBOWS Veteranís Day swim. Iíd been waiting for this event for over a month, and was really excited and just plain amazed to be doing an OW race here in NYC in November. The water was 55 degrees, the air in the mid-40s, but it was a beautiful sunny, still day. Swimmers had the choice of doing a 1M, 2M or 5k swimóthe course ran parallel to the beach for a Ĺ mile in each direction from the start, and you just swam back and forth until you reached the desired distance, then turned back in at the start buoy to finish. We were allowed to decide mid-race how far we wanted to swim, depending on how we felt in the cold water. Safety was a priority, with kayakers and jet-skis patrolling the course (and occasionally stopping us to ask questions designed to detect hypothermia), plus beach walkers with blankets and towels on the lookout for anyone who needed to exit the water mid-course. I felt very well looked after.

    When I first signed up for the race, my goal was to swim the 1-mile without a wetsuit. Over the last month, as I swam more outdoors, I decided that what I really wanted was to try the 5K. Going into the race, I was a little nervous about how I would handle that distance in the cold, but I was able to swim the whole thing without any trouble, and felt very proud of myself for doing it!

    It also turned out that I was the 1st-place woman 5Ker, and that netted me the best prize Iíve ever won at a swim raceóa pair of hand-knit gloves! They were made by my MIMS relay-mate John H., which made them even more special. Hereís a picture:



    I also won a pair of paddles, which I plan to decorate with blue waves to match the mittens. And this being a CIBBOWS race, there was tons of swag in the goodie bag. I unpacked everything when I got home:




    Pictured, clockwise from top left: cool tshirt from SWAN (one of the race's beneficiary organizations), race backpack, bodacious mermaid pendant, generous assortment of samples of sunscreen and toiletries and food products and the like, lobster hat (I was too late to get a penguin cap), race tshirt, prize mittens, swim paddles, CIBBOWS bottle opener, camoflage CIBBOWS cap


    The race itself was very well organized. The start was gentle (cold water definitely slowed the usual mad dash into the waves), and I had no trouble sighting the buoys at each end of the course. I was stopped 3 times by the jet-ski patrol during the last half of my swim and asked (1) how I was feeling, (2) to make a thumbs-up sign, and (3) what year it was. I passed the tests, and they let me keep on going. For most of the race I saw very few other swimmers. My feet and legs started feeling a little cold at about the 1.5 mile point, but that seemed to stabilize at mildly uncomfortable rather than getting worse during the rest of the race. I did flex my ankles every now again to make sure I still had some decent range of motion in them (it would probably help keep blood circulating in my legs if I kicked). I wasnít up to sprinting up the beach after exiting the water, but walked carefully. After getting out of my suit and dressed I shivered a bit, but warmed up pretty quickly. The NYC Aquarium let us use their education annex as sort of a swimmers clubhouse during and after the race, and there was hot soup and drinks and food, and volunteers dedicated to making sure we were warm and happy. The volunteer-to-swimmer ratio was probably at least 2-to-1. CIBBOWS races are always fabulous, but they really outdid themselves with this one!

    I hung out for a couple of hours after the race and got to catch up with many old and new swimming buddies, some of whom I hadnít seen since the beginning of summer. It was a good time. Chaos was there (and was the overall 5K winnerókudos to him!), as well as Rob D. of the robaquatics blog. I think they both managed to outscore me in the swimsuit competition.

    On Sunday I went out to the beach again for the informal CIBBOWS weekend swim. I felt a little sore, but eager to swim again, especially since my friend Hannah was planning on being there. It was another beautiful sunny day. I still havenít gotten over my sense of wonder that I can actually swim in the ocean in such cold weather! There were about a dozen of us out today. Hannah and I swam maybe 2 miles together. On this swim I definitely felt colder than yesterday, and I was feeling chilled through by the time we got out. It took me about 15 minutes in the sauna to stop shaking, and afterwards the skin was on my arms and legs was all red and splotchy in interesting marbled patterns. I was feeling a little alarmed by this reactions, but Hannah, an experienced cold water swimmer, reassured me that it would not kill me, and would in fact go away fairly quickly. She was right.

    In doing this cold-water swimming, Iím never sure how far I should push. Up until this weekend, I feel like Iíve been pretty cautious about getting out of the water before I get uncomfortably cold. Doing the 5k race, and to some extent the long swim I did the week before, taught me that I can get to feeling somewhat uncomfortable without getting into any real trouble. Learning how far I can safely and happily push that discomfort is where I am now. Itís a little like learning how far into anaerobic distress you can push yourself with totally dying in a pool race, I think. I do feel reassured to be part of a group that includes many experienced, generous, and caring OW swimmers while I experiment with swimming in the cold.
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  4. Sat & Sun, Nov. 6-7

    by , November 7th, 2010 at 08:15 PM (The FAF AFAP Digest)
    Saturday:

    I had planned to take this as an off day, particularly since GMU was closed for an underwater hockey tournament. But Mini wanted to swim. So she did a workout while I did a 30 minute slow swim (no fins) which consisted of:

    500 warm up
    assorted 25s: overkick free, shooters, breast drills, fly drills


    Sunday:

    Swim/SCY w/Mini Fort:

    Warm up:

    700 various

    Main Sets:
    (Mini did different sets here)

    10 x 50 backstroke kick @ 1:00

    4 x (4 x 25)
    broad jump into pool + eggbeater kick to wall
    backstroke start to 15 meters then cruise
    fast underwater free recovery
    scull

    4 x (4 x 25)
    power dolphin kick on belly to 15 meters & then cruise free
    25 EZ
    25 shooter
    25 shooter

    50 EZ

    Speed Sets:

    This did not go as planned. I had been cramping some on the above (especially the starts) and didn't do very well on this set. Massive cramp right (calf toes, foot) on #2. Had meant to kick them all but did breast on #3.

    3 x broken 100s w/fins + 100 EZ @ 7:00 or so
    50 AFAP @ :45 + 25 AFAP @ :30 + 25 shooter
    #1 = flutter kick
    #2 = dolphin kick
    #3 = breast

    Only saw the clock at the 50. Went 25, 25, 30+. Doing a shooter on the final 25 is rather difficult after swimming fast.

    3 x 25 fast breast pull + 25 EZ
    (cramped even just pulling)

    100 EZ

    Total: 2900


    Drylands:

    Ran errands with the girls for a couple hours while Mr. Fort was still on his last long bike before B2B. Then headed to the gym with Mini. Forgot to buy celtic sea salt, which I am supposed to start taking as well.

    windshield wipers, 25
    back extensions holding 10 lb plate in streamline position, 20
    flutter kick on back on bosu, 2 x 100
    elevated push ups, 2 x 25
    sumo deadlift, 95 x 1 x 5, 115 x 1 x 5, 135 x 2 x 5 (hands were slipping on these cuz I didn't have my gloves with me)
    power front squats on this machine:*
    http://www.powernetics.com/index.php?pgid=3&subid=6
    250 x 1 x 8, 270 x 1 x 8, 300 x 2 x 3, 320 x 1 x 3
    alternating hammers w/20 lb DBs, 2 x 10 each arm

    RC work

    * The pads on this machine left marks on my shoulders, like little capillaries bursting or something. I guess this exercise has to be performed wearing a t-shirt or with towels over the shoulders.

    Mini refused to stretch with me again.

    Spent 10 minutes in the steamroom though making her wait.

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

    Commentary:

    Didn't really enjoy the swim today. I was kinda groggy and didn't feel good in the water. But perhaps I've been doing too much speed work lately, and need a break ... I felt like I got a better workout in at the gym. Though my quads are really going to feel those squats, I fear.

    Not sure I'll get to the pool tomorrow as I'm booked with dentist appts and swim and soccer practices most of the afternoon and until 9:00 pm. Perhaps something short and aerobic.

    NE Champs:

    Going to enter tomorrow:

    Saturday:

    100 fly
    200 back (may enter to get a 50 back split b/c of bad placement of the open 50 back)
    50 breast
    50 free

    Sunday:

    100 back
    50 fly
    50 back
    100 free (maybe swim for another 50 free split in case I miss a wall or something on Sat)

    Really really wish 50 back wasn't my last event. Seems to always be at big meets ... I'm bummed not to enter the 100 IM, but it's almost right after 100 fly, and I have to be realistic. I do like having the 100 fly first and on day one. Otherwise, I get tempted to scratch. lol. I'm going to enter with my times from the Albatross meet last March and my other Pro times.

    Updated November 7th, 2010 at 09:33 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout:11/08/10

    by , November 7th, 2010 at 07:55 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    One week until our SCM meet.

    SCY
    WARM UP:
    3 X 250 4:00

    1 X 800
    Broken :15 @ 400
    All choice, fins optional

    6 X 50 kick 1;15

    8 x 50 1;15
    1-4: perfect stroke
    5-8: descend to fast, #8 @ 100%

    4 X 100 2:00
    Choice
    All swims @ 85/90%

    1500 swimmers: 12 X 50 1:00
    odd: perfect stroke/easy
    even: race pace

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  6. 3 Weeks without Posting!!!!

    by , November 7th, 2010 at 08:23 AM (Adventures in Swimming)
    It's Sunday Morning, I actually have the extra
    10 min's it takes to post a workout.

    Coaching the Sharks SCY

    Warm Up:
    One of the Usual's
    S-300 K-200 P-200

    Set I:
    Do this 2X, All :10 R
    3 X 25 KICK - EZ-MOD-FAST
    2 X 50 DRILL/SWIM
    3 X 75 SWIM - DESCEND 1-3

    Set II:
    PULL 4 X 125 (:10-:15r)
    1ST 75 - WORK DISTANCE PER STROKE
    LAST 50 - Build

    Set III:
    Do this 2X
    SWIM 1 X 200 @ 2:40 (:15r)
    KICK 4 X 25 (:10r)
    SWIM 2 X 100 @ 1:15 (:05r)
    SWIM 100 EZ
    Try to keep the set continuous
    Take a Master's min between repeats

    Warm Down:
    100 EZ Swim/Drill
    TOTAL 3,300

    I've actually been swimming regular these past few weeks. At least 4 days a week.
    Only 1 with the team (Which I prefer). I've been swimming at the Y and the water is WAY TO WARM!!!!
    I have no energy left after about 30 min. Saturday I got to swim with the team and it felt great.
    I was able to hold my times down at least 4 sec's a hundred and didn't feel drained, I felt tired but not drained.
    The team practices at a High School pool that is right around 79 deg.
    A little cool when you hit it, but just right for working out.

    Enough Chat, Get back in the Pool!!!
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  7. One word to discribe the meet today - AWESOME!

    by , November 6th, 2010 at 05:23 PM (Mixing it up this year)
    After swimming for over 6 years now and not really seeing big time drops lately my first race today was just plain AWESOME! Went 1:20.52 in the senior age group taking 8th! No, I was not last...

    My best was a 1:22.81 done 2 weeks ago.

    By the time we got to the 50 Free at the end of the meet I was tired from coaching. Even being tired I managed a 29.02. I concider anything under 30 to be an accomplishment for me.

    Total yards 1150 yards

    Updated November 6th, 2010 at 11:56 PM by Donna

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  8. Saturday, Nov 5th 2010

    by , November 6th, 2010 at 04:21 PM (Ande's Swimming Blog)
    Saturday, Nov 5th 2010

    meet in 13 days, time to work on weight loss, speed, strength, & racing, then add a touch of taper & a shave


    Subscribe to Ande's Swimming Blog

    scy
    whitney Coached
    dick nichols pool, air in the 40's, water felt a bit warm 83 or 4
    7:00 to 8:30 dove in 7:25ish
    trained with tyler james bonney richie, & marcio
    WORE yingfa Jammer

    WARM UP
    100

    MAIN SET
    assigned: 1000 fr
    did 10 x 50 fr 5 SDKs off each wall

    assigned: 2 x 500
    did 2 x (5 x 50) 5 SDKs off each wall

    assigned 5 x 200
    did 5 x (2 x 50k) easy speed held 31's & 2's

    assigned 10 x 100 on 1:10
    did 10 x 50 on 1:10
    did 3 rounds of
    2 fly easy speed, held 28's & 9's
    1 free easy

    50 fly fast from a push
    went 26

    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
  9. Friday, Nov. 5

    by , November 6th, 2010 at 12:16 PM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes

    Not one of my best classes today. It was a few degrees hotter than last time, which makes a huge difference. I dislike tree pose. I don't see how, when you're dripping wet, your foot can stay where it is supposed to ... http://www.yogiclogic.com/bikram-yoga-poses.php.


    Hormone Talk: (sorry guys )

    Had my follow up appt with doc today. (Not the one who told me to "diet and exercise" -- I fired him.) After mega labs, it turns out I am deficient, very deficient. Deficiencies in Vitamin D, magnesium, ferritin, B12, DHEA (adrenal hormone), and potassium. This is apparently called hypovitaminosis. Learned a new word. Not sure how this happened when I have a healthy diet, though some of it may be due to avoiding foods with lactose. And further tests confirm that I am "estrogen dominant" with a (virtually complete) lack of progesterone & testosterone and I also have a T3/T4 issue, both of which should be fixable with different HRT (bioidentical progesterone) and thyroid medication. The upside is that I may be able to sleep better, not feel so tired all the time, and have an actual immune system once these problems are resolved. And my LDL cholesterol levels should return to normal. I wonder if this partially explains why I have problems with post workout recovery?

    The good news: I have 104 HDL cholesterol, no autoimmune disorders, good bone density, clean mammogram and no risk factors for cardiovascular disease or diabetes. I just have a variety of whacky hormones, which is not uncommon for my age.

    Since the article in Swimmer magazine, I've gotten a lot of questions about HRT. Feel free to PM me if you want more info. I've become somewhat of an expert in thryroid/reproductive hormone issues. Oh joy.

    Updated November 6th, 2010 at 02:11 PM by The Fortress

    Categories
    Yoga
  10. Last summer in graphs

    Looking at the preliminary LCM TT rankings today reminded me that I hadn’t made any graphs after last summer’s LCM season. I remedied that today.

    First of all, the good news: I’m listed in tt for 6 events (50/100/200 FR, 50/100 BR, 200 FL). If those hold, that will tie my PR for most tt times in a season.

    The bad news: I’m pretty much on the cusp in 5 of those events, ranking 8th, 9th, or 10th. So things could change substantially when the final version is out. The season’s best event, 100 BR, ranked 6th.

    Thoughts: Last season I focused on swimming a bunch of different things, recording times in 16 events (everything but the 1500) over the course of 3 meets. I think next season I’d like to focus on swimming a few things really well instead of trying to do everything.

    I’d also like to make top ten in scy, which I’ve never done before. But doing that will require some substantially better swims than any I did this summer, I think, just because so many more folks swim yards than long-course. For instance, here’s how all my times ranked this summer out of the total number of 45-49 women swimming them:

    50 FR 14/92
    100 FR 30/89
    200 FR 20/65
    400 FR 20/58
    800 FR 16/43
    50 BK 10/62
    100 BK 8/54
    200 BK 9/41
    50 BR 8/63
    100 BR 6/56
    200 BR 13/30
    50 FL 24/64
    100 FL 18/28
    200 FL 10/13
    200 IM 12/49
    400 IM 11/19

    Graphed, the rankings look like this:



    And the percentiles for each swim look like this:



    The highest percentile—a measure of how I stack up against other people swimming the event—was 89 (100 BR). That’s plenty good enough for tt when just 50-odd swimmers are doing it. But for scy, 200+ women in my age group swam the event last year. I’d have to swim a 95+ percentile time to rank in the top ten for that. And that’s still a ways off for me. (But it’s still far less daunting than being, say, a guy my age wanting to make tt in 100 scy FR, where there are over 500 times in the database from last year!)

    My favorite measure of the quality of my swims still remains Chris’s ratings calculator. Those numbers jibe best with my own sense of my strengths as a swimmer and how well I swam each race. Here’s how my season looked on it:



    One other notable thing about my season was that I negative split my times in 5 out of 8 events that were 200m or longer. I probably need to work on going out faster if I’m going to continue to swim longer FRs or 200 strokes.

    And yes, my butterfly needs work—it’s by far the weakest of any of my strokes by almost any measure!

    Updated November 8th, 2010 at 11:31 AM by swimsuit addict

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  11. FAST Friday, Nov 5th 2010 DOUBLE

    by , November 5th, 2010 at 05:28 PM (Ande's Swimming Blog)
    DOUBLE FAST Friday, Nov 5th 2010

    Swim center has a meet this weekend so the bulkheads were dropped and north & south scy courses were set up. We trained at the North end. On the north west end several workers made anchor holes for a couple wedge racing blocks for swimmers to practice with. I put a pic of the block on my FB


    Time to work on weight loss, speed, strength, & racing, then add a touch of taper & a shave


    Subscribe to Ande's Swimming Blog

    scy
    whitney Coached
    UT swim Center main pool
    noon to 1:15 dove in 12:05ish
    trained with tyler & Ned, beside jon & James,
    Larry Wood did a 6k in lane 1.
    WORE FS PRO Jammer

    WARM UP
    500ish

    MAIN SET


    5 x 100 on 2:30 fast
    dove from blocks
    went 56, 54. 55, 54, 55


    assigned: 500 fast
    did: 5 easy 50's


    assigned: 4 x 50 on 1:30 IM order easy speed
    did: skipped it


    200 IM FAST
    went 2:02



    assigned 4 x 25 br on 1:00
    did: skipped it

    100 FL fast
    went 55.8

    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
  12. Friday, 11/5/10

    by , November 5th, 2010 at 12:57 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    300 swim free & back
    200 skill drills: free and back fist drill and 1-arm swim
    3 x 100/1:40 build each (free, went 1:18-1:20)
    6 x 50/55 desc by 3's
    (did back, went 45->40 both times)
    8 x 25/30 IM Order

    Kick
    12 x 25/40 strong
    (did 2x (2 dolphin, 2 back, 2 free) 1st time with fins, 2nd time no fins)

    Swim
    1 x 300 Free/30sr (4:22)
    2 x 100 IM/20sr (1:35, 1:32)
    4 x 50 Back/1:00 Very Strong
    (39-41-39-38)

    Warm down
    200 easy free/200 easy back

    Total: 2700 yards
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  13. FAST Friday, Nov 5th 2010

    by , November 5th, 2010 at 12:44 PM (Ande's Swimming Blog)
    FAST Friday, Nov 5th 2010

    Time to work on weight loss, speed, strength, & racing, then add a touch of taper & a shave

    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

    Subscribe to Ande's Swimming Blog

    scy
    whitney Coached
    UT swim Center main pool
    5:15 to 6:30 dove in 5:25ish
    trained with chris, nate, marcio, max
    WORE FS PRO Jammer

    WARM UP
    300ish

    MAIN SET

    5 x 100 on 2:30 fast
    still warming up
    went 64, 61, 60 60 60

    assigned: 500 fast
    did: 200 fr easy speed, went 2:01ish
    then swam easy

    4 x 50 on 1:30
    IM order easy speed
    27 fl
    31 bk
    34 br
    28 fr

    200 IM strong
    2:07

    4 x 25 br on 1:00

    100 BR
    went 1:08

    50 easy

    thinking about doubling today
    Categories
    Swim Workouts
  14. In the Middle of the Road

    by , November 5th, 2010 at 12:42 PM (Too Neurotic to be Suitably Aquatic)
    I'm going to share today's workout, because I really liked it:

    400 free
    4x100 on 1:45

    4x50 25 stroke / 25 free
    8x75 odds free evens kick


    3x100 Fast
    3x100 50 stroke, 50 free
    3x100 IM
    3x100 Fast


    6x25 sprint kick
    2x75 sprint
    150 warm down


    Just the right mix of hard, easy, kick and stroke. Will refer to this later if I'm ever without a workout.



    Also, I kept up with the lane pretty well, now that I'm swimming blind but with goggles that stay on my face. That may also be related to how I turned some of that stroke work into freestyle tech work, which was also a reaction to the fact that I kept veering over to the center of the lane on backstroke and getting way too on top of the guys in the lane.


    That's my goal for the coming week: learn to swim backstroke in a straight line.
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  15. Remember, remember the 5th of November...

    by , November 5th, 2010 at 12:11 PM (The Labours of SwimStud)
    The Gunpowder Treason and Plot!
    Or the morning I had a swimming hangover and couldn't swim fast. After Wednesday's workout and a run yesterday I felt sluggish. Warm Up
    600 FR

    Pyramid
    100-500-100 on 1:40/100 interval

    Kick
    500 Fin Kick

    Cool
    400 EZ
    Categories
    Uncategorized
  16. A good day before the meet

    by , November 5th, 2010 at 09:11 AM (Mixing it up this year)
    Long course today and I really wanted an lite day today but it wasn't to be.

    100,200,300,400@:15R Free
    500 Free kick w/fins every 3rd 25 sprint
    500 Fly w/fins as 100 kick/100 skull drill
    3x400@7:00 Free w/paddles & bouy went 6:11, 5:59, 5:45
    200 Free easy

    Total 3400 meters
    Categories
    Uncategorized
  17. Thursday, 11/4/10

    by , November 4th, 2010 at 08:03 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    200 Swim - 200 Skill Drills
    (did back and free, for the drills I did 1-arm and fist)
    3 x 50/50 build (37's on these)
    3 x 50/45 strong (39-39-37)

    8 x 25/40
    1) 1st 12 1/2 fast
    2) 2nd 12 1/2 fast
    3) 25 easy
    4) 25 fast
    Repeat
    (1-4 free, 5-8 back)

    Main Set:
    1 x 200/30sr build (2:44)
    10 x 25 Back/40 #1, 4, 9 Fast
    (fast ones 16-17, the others 19Ī)

    1 x 200/30sr build 2:41
    10 x 25 Free/30 # 3, 6, 10 fast
    (fast ones 14-15, the others 17Ī)

    Kick: (400)
    1 x 400 flutter w/board and no fins, every 4th 25 strong
    (right at 8:00 on this)


    Warm down
    100 ez free & back

    Total: 2300 yards
    Categories
    Uncategorized
  18. Swim w/Jazz & Speedo, Thursday, Nov. 4

    by , November 4th, 2010 at 07:02 PM (The FAF AFAP Digest)
    Swim with Jazz & Speedo @ Oak Marr:

    Warm up:

    600 various
    arrived a bit late

    Main Sets:

    10 x 50 w/fins @ 1:00
    various -- swim & kick w/bursts & builds

    50 EZ

    6 x (25 AFAP w/fins + 50 EZ) @ 2:00
    3 free, went 11s
    3 shooter on back, high 9s-10

    50 EZ

    1 x 50 kick, no fins, for time
    did backstroke kick, went 31

    Didn't feel super fast b/c I went too deep on the push offs, but still happy with a 31.
    Jazz was quite pokey about it. But I won't rat him out.

    A couple weeks ago, I did a 29 mid in a 50 back (from a start). So my 31 mid (from a push)
    isn't too far off that. Guess I'm a leg dominant swimmer. Of course, 2/3 of a 50 back can be underwater.

    200 EZ

    Total: 1950

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

    Commentary:

    This was perfect for me today, as I was tired after yesterday and just in the mood for some sprints. Speedo was not nearly as curmudgeonly as he reports. It was great to see Jazz, as always. We had some interesting conversations about the importance of kicking and flexibility. After which I decided to go to bikram yoga tomorrow at noon rather than journey to Mason for a solo swim (which would have been the 5th since Monday). Where's the yoga emoticon, Anna Lea?

    I can empathize with Speedo's temporary lack of motivation. I've been a bit that way myself since Atlanta. I attribute it to a harsh fall health wise, being 49 and being deprived of the speed suit I've swum in every meet for years. But I feel like I'm finally turning the corner wrt motivation. It would probably behoove me to get myself to Boston, since I am not currently inspired to do a USA meet.

    Mike Gustafson on other comebacks he'd like to see: http://www.swimnetwork.com/News/Swim...ke-to-See.aspx

    Another article confirming Janet Evans comeback:

    http://www.swimmingworldmagazine.com/

    Updated November 4th, 2010 at 10:18 PM by The Fortress

    Categories
    Swim Workouts
  19. A little something extra

    Today I had a fun workout with TNYA. Hereís how it went:

    600 scy warmup

    4 x 300: 1 each at 4:45, 4:35, 4:25, 4:15 [4:00, 3:53, 3:50, 3:44]
    right into 3 x 100 @ 1:20
    [That last 300 really tuckered meó3:44 is just off the pace I swam my best 500 (6:11) last season--and I was expecting a 50 or 100 easy afterwards, when our coach surprised us with the little 3 x 100 add-ons. I was too exhausted to do them, so just did 2.5 x 100 easy back instead.]

    50 easy

    2x thru
    100 FL kick @ 2:00, 2 x 50 FL @ :55, :30 rest
    100 BK kick @ 2:00, 100 BK @ 1:40, :30 rest
    100 BR kick @ 2:00, 100 BR @ 1:50, :30 rest
    [We had 4 swimmers in our lane that made a natural medley relay, so on this set we traded off leads. I led the kick if necessary, then our fly, back, and breaststroke specialists led their respective swims.]

    50 easy

    8 x 50: odds all-out, IM order, @ :45, evens easy choice @ 1:15
    then into 8 x 25, same deal, @ :20 and :40
    [Again, the second part of this set was a surprise coda, with the same result. I had moved over a couple of lanes to race the fast guys on the 50s, and was well and truly done after finishing them. I think the rest of the pool was too, because all but one of us chose to do those 25s as warmdown.]

    extra 300 warmdown

    I am so not a fan of little lagniappes appended to the ends of sets! I like figuring out my goals for each set when theyíre given, and adding something else to the mix when I think Iím done really throws me off. I know thereís an argument to be made for being ready for whatever is thrown at you, and finding that you can do more than you thought possible, etc. But one aspect of swimming that I really enjoy is feeling like I know what my body can do, and can challenge myself to be both wise and brave about pacing myself through particular sets or swims.

    But those are just quibbles. In all, I really enjoyed this practice, got to do some fast swimming that I was pleased with, and had fun with my teammates today.
    Categories
    Uncategorized
  20. Sarasota Y Sharks Masters 5:30 AM Workout -11/05/10

    by , November 4th, 2010 at 02:48 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 200 3:15
    2 X 150 2:15
    4 X 100 1:30

    1 X 150 swim 2:30
    1 X 100 kick 2:15
    Repeat 5 times

    6 X 50 choice 1:05
    Descend 1-3/4-6

    6 X 25
    odd: build to race finish
    even: blocks-sprint 20

    1 X 125 easy

    RACE PACE SWIM:
    1 X 100 from the blocks

    1500 swimmers:12 X 50 1:00
    odd: perfect stroke/easy
    even: race pace

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts