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  1. Sprinting...In Theory

    by , November 2nd, 2011 at 10:01 AM (Year Three: The Road Back)
    Just so you know... kids are exhausting! And, mine aren't even that young anymore... Why is it that when I am planning to go to bed before my high schooler, that's when she has a paper due in the morning and the printer is low on ink?

    All that, of course, is my way of saying that instead of waking up on my own a few minutes before my alarm goes off, my alarm went off loud and clear this morning. And I arrived at the pool still not feeling quite woken up. But... I love to swim and gave today's workout my best effort.

    Here's what we did:
    400 Warm-Up
    8 x 50 Kick on 1:05, 1>4, 5>8
    6 x 50 Free on 1:30, 15 yds POWER; 35 yards easy
    4 x 25 Fist Drill on :40
    4 x 25 Right Arm Only Drill on :40
    4 x 25 Left Arm Only Drill on :40
    4 x 25 Free on :40, descend stroke count each time
    8 sets:
    - 1 x 50 Free FAST on 1:00 (best :34, worst :37)

    - 1 x 100 Free on 2:00
    200 Cool-Down
    Total Yards - 2900

    Here's the interesting thing from this morning's workout and both myself and my coach are slightly baffled. On the Right Arm Only drill today (with my left arm at my side), my left shoulder really hurt. It felt like it was going to come apart. What I really don't get is that it was at my side.... and when I raised the arm over my head for the second 2 of 4 25s, it was fine. It was also fine during normal freestyle - no pain at all. It's got to be something with my body roll, but I don't know what. Ideas?

    Other than that, I wasn't particularly happy with my :37, but it wasn't too surprising given that I was chatting right up until it was time to go - and my flip turn was nasty on that one. I was pretty happy to end the set with a :34 - especially today.

    I hope you enjoy your swims today!
    Swim Workouts
  2. Wed, Nov 2, 2011

    by , November 2nd, 2011 at 09:08 AM (Workout Swimmer)
    Was totally lazy and didn't get out of bed to swim yesterday morning. It's hard to keep my mojo in the cold winter months. I know it's only 45 outside, but that is cold for Florida! Hopefully I'll get used to it soon, and stop being such a wimp!

    500 back/free
    6 x 100 - stroke/free on odds, free on evens, 1:30
    10 x 50 on :45
    100 easy
    8 x 25; drill, 4 cycle x 2, sprint, repeat
    200 easy (high schoolers got out here)
    16 x 50 kick on 1:00 (w/zoomers on last 8)
    Three times thru:
    250 - stroke/free by 50's 20 sec rest
    150 pull on 2:15 (20 sec rest)
    2 x 50 on :45
    Finish w/100 easy

    Total: 4500

    High School kids are resting/tapering for Regionals, which is tomorrow. Guess there won't be anyone to swim with at ALL on Friday morning!
  3. 11.2.11 Wednesday workout

    by , November 2nd, 2011 at 08:28 AM (Pete's swim blog)
    Swam w/ Roger next to Kent, Dave and Dave. Pool temp 84-85.


    400 Warm up

    5 Times through
    * 300 Pull - 3:30 (3:25, 3:30, 3:35, 3:35, 3:37)
    * 50 Easy - 1:00
    * 100 IM Kick - 2:00
    * 100 Stroke - 1:30 (target 1:10 - never got close to 1:10 )
    * 50 Easy - 1:00
    * 100 IM Kick - 2:00 (did most of these br kick)

    500 Easy fly - cruised through this easier that I thought I could. Got a foot cramp at about 400 yards but it worked itself out. Started getting tight in the last 50.

    100 Cool down

    (4500 Total)
    Swim Workouts
  4. Easy Arms Day

    by , November 2nd, 2011 at 07:18 AM (Mixing it up this year)
    With my upper and lower back muscles acting up it was a dolphin/free kick kind of day.

    500 Free broken 1,2,3,4,1,2,3,1,2,1@:10R
    500 Free kick w/fins every 3rd 25 moderate
    500 Fly kick w/fins on back work the abs!
    10x50@1:05 Fly drill w/fins 25 skull/25 underwater recovery
    500 Free w/snorkle alt 25 kick streamline/25 swim w/6beat kick maintain the same kick speed throughout the 500

    Total 2500 yards
  5. Tuesday, Nov. 1, 2011 5:00am & 5:00pm

    by , November 1st, 2011 at 09:54 PM (Fast Food Makes for Fast Swimming!)
    Had a slow start to this morning as far as jumping in the pool...seems to be a common theme these days!

    A.M. Swim:

    400 Free
    300 Free Pull
    200 IM
    100 Kick on back

    6 x 150 Free @ 2:00 descend & also added 2 SDKs off the last turn of each one.

    SDKs noticeably gave me a boost compared to normal. Going to have to play with this more often.
    • went 1:46, 1:44, 1:41, 1:40, 1:38, 1:36
    couple minutes rest

    11 x 100 Free Pull (held 1:09/1:10s throughout)
    4 @ 1:25
    3 @ 1:20
    2 @ 1:15
    1 @ 1:10 except here went 1:07
    1 @ 1:05 and here went 1:04

    I was originally going to do just 10, but felt pretty good and thought I could make a 1:05 so I did 11.

    100 EZ
    3100 Yards


    P.M. Swim at the Y

    I did today's workout with 11-1-11 in mind. Not sure if everyone else is waiting for 11-11-11 to do something cool, but I will be in full final taper day then so I chose to do something today instead.

    1100 Warmup
    • 11 lengths Free
    • 11 lengths Back w/ 2 SDKs
    • 11 lengths flutter kick on back w/ 2 SDKs
    • 11 lengths Free build to 500 pace
    11 x 100 @ 1:11
    • held 1:07-1:08, with #10 @ 1:05, and #11 @ 1:04
    • This probably means I could attempt to go towards my 30x100s @ 1:10, but that one second difference in interval can mean a lot, plus the additional yardage will kick my butt. Very pleased with the set that I make 11 @ 1:11.
    100 EZ

    11 x 75
    • 4 @ 1:11 (Fly, Back, Breast by 25s) - original plan was to do 11 IM and 11 Free, but that fell through.
    • 7 @ 1:00 Free w/ 0 SDKs on pushoff, 1 SDK on first flip, 2 SDKs on second flip. #7 I went for 1, 2, & 3 SDKs and made it, but it was tough.
    I want to eventually get to where I can blast my final turn of a 200 Free and "Phelps it" of the wall.

    75 EZ and out

    3200 Yards
  6. Briefly back to blogging....and a little swimming

    by , November 1st, 2011 at 07:53 PM (Chowmi's Blog)
    Hey everybody!


    I have been so busy that I haven't had much time to swim, much less blog!

    Last week recap:
    I swam 2 days on my own, about 25 minutes
    And 1 day with the team on Friday

    SCM, Baylor noon workout

    Main set:

    Round 1: everybody with fins
    4 x 50 kick on 45
    4 x 50 swim on 40
    easy 100
    fast 100 1:07 (right flipper fell off but I kept on going!)

    Round 2: no fins
    4 x 50 kick on 1:00
    4 x 50 swim on 40
    easy 100
    fast 100 1:08

    Not bad if I do say so myself!

    This set is much harder than it looks, it you do it "right". By that I mean really work the kick. Swimming ain't so easy after gut busting 4 x 50 kicks!


    This week:
    Light vasa on Sat;
    Easy 25 minute swim on Sun;
    Mon - swim with the team!

    SCM, Baylor Fitness Center noon

    300 warm up

    8 x 75 kick on 1:30
    I did these pretty hard;

    8 x 150 pull on 2:20
    ==>that would be a serious no.
    evens: 100 pull smooth
    odds: 75 strong descend fly 59 55 54 55

    15 x 50 on 1:00
    12.5 kick UW; 12.5 fast through the turn
    easy back
    YES, this is my kind of set!


    So this is the wind-down of my liquidating trustee additional job, and then I nearly fell out of my chair when I got another special gig. It's great margin business, and should end by 01/15/12, but that means i'm on the 2 x 25 minute swim and 1 real workout with my masters team per week. Well, that's life! I see plenty of people every month who can't get a job, so I really can't complain that in my mid-40's, I am now on the short list of requested examiners/receiver/trustee appointments.


    Halloween was ok. I was really tired but did my usual - stay at home and eat candy that we aren't handing out whilst pretending not to be at home. I finished Sudoku #383! And no, I don't cheat!!! Then I hoisted myself up to help the girls sort their booty when they got home. This year was very heavy on the Butterfingers. Oddly missing non-chocolate chewy and sour items. But at least they didn't get expired religous jelly beans like last year. Yuck!


    Next up: hopefully a real practice where there's no garbage yardage, lots of fast kicking, all my favorite lane mates, and I get to lead and no one drafts off of me.
  7. Back to the Gym, Tuesday, Nov, 1

    by , November 1st, 2011 at 07:33 PM (The FAF AFAP Digest)

    RC exercises
    HS hi row, 160 x 1 x 8, 170 x 2 x 8, 180 x 1 x 6
    HS bench press, 70 x 1 x 8, 80 x 1 x 8, 90 x 1 x 8, 95 x 1 x 6
    Deadlift, 95 x 1 x 8, 105 x 1 x 8, 115 x 1 x 8, 120 x 1 x 6 (hands slipping)
    HS leg extensions, 50 x 1 x 8, 60 x 1 x 8, 65 x 1 x 6
    overhead squats, 45 x 3 x 15

    back extensions w/25 plate, 3 x 15
    russian twist on incline bench w/25 plate, 3 x 25
    power wheel pike ups, 2 x10
    altitude drops, 10

    ART, 30 minutes

    Erg, 30 minutes

    -- 2 x 15 w/1:00 sprints
    -- then had to drive CC carpool


    One further thought on the meet: As I noted, I was doing more kicks UW than usual and not getting very good distance per kick. I'm wondering if this is a reflection of the fact that I've switched to a more upper body oriented dryland workout and relied somewhat more on in pool leg strengthening? I'm inclined to think so. So I plan to return to regular deadlifts and squats. (I can visualize a Jazzy smirk here.)

    I've also decided that I need to try compression tights again. I've read that wearing them for even an hour after workouts can help speed recovery and reduce inflammation. I wasn't that thrilled with my now old pair of Skins, which has been coopted for use by Fort Son and Mr. Fort anyway. So I'm opting for the more deluxe model: 2XU Recovery tights. Hopefully, I can be diligent about wearing them post workout for the next month to see if they make a difference. May also wear them at NE Champs between events. Saw Kurt Monster Dickson doing this at LCM Nationals, but then promptly forgot about it until recently when I was dwelling on recovery again.

    I saw that Natalie Coughlin swam a 56+ 100 back in SCM. She hit the lane line at the finish and was excited that she had "room to improve." Sounds familiar ...

    I also saw chocolate covered potato chips at Trader Joes today. Wow ...
  8. Tuesday, 11/1/11

    by , November 1st, 2011 at 01:53 PM (A comfort swimmer's guide to easy swimming)
    Good workout today. Felt really strong in the water.


    Warm up: (800)
    300 swim free & back
    100 kick build
    8 x 25/30 strong
    - 1-4 free, 5-8 back
    2 x 50 back/1:00 15 fast - 20 ez - 15 fast (focus on breakout kick and finish!)
    2 x 50 free/1:00 15 ez - 20 fast - 15 ez (focus on fast turn)

    Set #1 (1350)
    8 x 50 free/50 desc. 4: #4 from blocks
    - went from around 42± to ±37 to <34 both times
    8 x 25 free/1:00 with turn
    - was seeing ±18 on the clock as I surfaced from turn

    6 x 50 back/1:00 desc 3 #3 from blocks
    - went from 43± to ±38 to <36 both times
    6 x 25/1:00
    Odds: fast breakout - ez - fast finish with flip turn
    Evens: build to fast with hand touch finish
    - no times on this

    4 x 50/1:30; 25 AFAP fly from blocks through turn, then 25 easy free

    Set #2 Kick (300)
    1 x 300 build
    - flutter kick with board and snorkel (6:03)

    Warm down
    150 easy back & free

    Total: 2500 yards

    Updated November 1st, 2011 at 01:59 PM by poolraat

  9. Sarasota Y Sharks Masters 5:30 AM Workout -11/02/11

    by , November 1st, 2011 at 01:53 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 100 1:40 1:30
    1 X 150 2:30 2:15
    1 X 200 3:20 3:00
    Three rounds. Round 1 intervals left, 2/3 right.

    1 X 200 kick 4:30
    10 X 50 kick 5 on 1:00 5 on :55
    1 X 100 swim

    2 X 100 moderate 2;00
    2 X 50 build to fast 1:10
    8 X 25 sprint :40
    Two rounds, choice.
    Break between rounds.

    4 X 200 3:00
    4 X 150 2:30
    4 X 100 2:00
    200's: negative split
    150's: swim 3rd 50 fast
    100's: Fast. Broken :10 at 50

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  10. 11/1/11

    I got back in the pool this morning for a little light swim. I wasn't motivated enough yesterday to do anything in the morning and last night was spent with the girls trick or treating. I swam the following with the intent of just cruising along and getting about 10 sec. rest.

    300 IM drill
    200 kick

    The rest was straight through.
    6 x 50
    odds back @ 50
    evens breast @ 55
    6 x 100
    back @ 1:40
    breast @ 1:45
    free @ 1:30
    300 w/buoy @ 4:15
    6 x 25 fly @ 35
    150 w/bouy build @ 2:00

    200 w/d


    It felt good to get back in after our Dixie Zone SCM meet. All in all I think I had a successful meet. Here are some of my thoughts.

    1. Very well run meet! Hats of to Jerry Clark and his staff.

    2. Swam my first 800 free and now need to do more core exercises since I could feel my abs working in over drive.

    3. Swam my first 4IM and lived to tell about it. It hurt as much as I thought it would. My goggles filled up with water on the start. What am I six years old? I have NEVER had that problem. That pair is now a practice pair. I have to give my team some props for keeping me calm while waiting to swim this. The nerves were killing me. Not a very pretty or fast swim but this one was for ME.

    4. I had some good relay splits for me. I don't swim the 50 ever but the relays are always fun.

    5. I got to visit with some people I have met throughout the years on other teams and it is always fun to talk with them.

    6. My other swims were all off my best times but I was able to race with better technique. I will take that as a victory.
  11. 3km in 45 minutes

    by , November 1st, 2011 at 11:50 AM (Random Nonsense)
    From the time I jumped in to the time I needed to be back out was 45 minutes to the second.

    Lifetime Solo SCM

    Warm up
    - 500 free on 7:30
    Main Set
    - 5x100 on 1:30 make it
    - 5x100 on 1:30 hold 1:20 (exact)
    - 5x100 on 1:30 hold 1:15 (17,16,15,15,15)
    - 5x100 on 1:30 hold 1:20 (15,16,sub 20s)
    Cool down
    - 5x100 on 1:30 ascend (22-26)

    Hitting 1:20 exactly 5x was kinda funny as I was not getting much rest earlier and was worried about making the first one. Finding 15s was difficult and after being sick, staying there was difficult too.

    Very much aerobic, finding my stroke again after being out of the water so much.
  12. Distance Day (w NO fins!)

    by , November 1st, 2011 at 10:37 AM (Year Three: The Road Back)
    So, if you regularly read this, you know that I am trying to limit the use of my fins (in order to build both my kick and my endurance). Today was just such a day. I must say that it's really great to have a coach on deck that can get you to do things you don't want to do. He had no problem with me shortening the 400s to 375s or the 300s to 275s in order to get ~0:15 rest between swims. For the final set of 200s, my initial plan was to put on my fins and kick. When he just rolled his eyes (and said nothing), that somehow got to me. I took my fins back off and swam the final set of 200s. YAY for me! They hurt and my shoulders were aching... but it was another good mental workout - to know (and have proven again) that my mind gives out before my body does.

    Here's what I did today:
    350 Warm-Up
    4 x 375 Free on 6:00
    4 x 275 Pull on 4:30
    4 x 200 Free on 3:10
    100 Cool-Down
    Total Yards - 3850

    The original set was written as 400s and 300s on the intervals above, then the 200s on 3:00.

    Whew! That was a lot for this morning. Then, just because I am who I am, I did 10 miles of spinning before getting ready for work. Happy thought there is that those times are getting faster (and the intensity level programmed is going up). YAY! Now, we'll see how the legs hold up for tomorrow's swim.

    Enjoy your swims today and I'll check in tomorrow.
    Swim Workouts
  13. 11.1.11 Tuesday Workout

    by , November 1st, 2011 at 09:18 AM (Pete's swim blog)
    Swam next to Dave and Dave. Pool temp a bit warm but I didn't check it so I won't whine about that today. No drag suit.


    500 Warm up

    125 Fr - 2:00
    125 Fr - 1:55
    2 x 200 Fr/50 Fly - 4:00
    125 Fr - 1:50
    125 Fr - 1:45
    50 Easy - 1:30

    50 bk/75 Fr - 2:00
    2 x 200 Fr/50 Kick - 4:00
    50 Easy - 2:00

    50 Br/75 Fr - 2:00
    50 Fly/150 Fr/ 50 Fly - 4:00
    50 Easy

    3 Times through
    * 100 Fr - 1:20
    * 1:00 Break

    1st time through, I did 1:18s
    2nd time through, I did 1:14s
    3rd time through, I did 1:09s

    100 Cool down

    (3650 total)
    Swim Workouts
  14. Sore and may have pulled something but still swimming

    by , November 1st, 2011 at 07:27 AM (Mixing it up this year)
    A muscle in my upper back/neck needs to be worked out badlly today. About mid way through practice I could feel it but I kept on pushing thru.

    10x100@1:45 Free
    500 Free kick w/fins every 3rd 25 fast
    5x100@1:45 Fly w/fins as 25 rt arm/25 lt arm/25 kick/25 swim fast held 1:28's
    10x50@1:15 Free w/snorkle as 25 kick/25 swim w/6 beat kick
    500 Free w/6 beat kick easy arms

    Total 3000 yards
  15. What's Your Word? (November-December 2011)

    by , November 1st, 2011 at 12:00 AM (SWIMMER Editorials)
    Recently we posted a question on Facebook: “What adjective best describes swimming?” We received nearly 100 responses. Not all were adjectives and some posters couldn’t limit themselves to just one word.

    Single words have a long history of summarizing our physical and emotional behavior. Stop. Love. Yield. Yes. No. Fire. (Insert your favorite curse word here.). We use single words to simplify—to reduce a complex series of events or a complicated emotional response into one neat and tidy package that gives us direction, inspires us, triggers action, or simply lets anyone within earshot know just how painful smashing our shin into that coffee table was.

    When describing something meaningful, our language offers a cornucopia of words—and there is no right or wrong. Some of the words our members use to describe swimming easily convey why they might get up before the chickens to get to the pool. Others clearly have a special meaning just for that person. “Exhilarating” was the most-used word.

    This tag cloud (thank you, shows the responses we received. The larger the word, the more times it was found among the responses.
    Click image for larger version. 

Name:	swimmingwordle.jpg 
Views:	2583 
Size:	144.8 KB 
ID:	8751

    Updated December 30th, 2016 at 12:11 PM by Editor

    Staff Blogs
  16. Planning 2012

    This is the season.... almost daily, reports are posted of "the last swim of the season" on blogs, tweets and FB. Photos of shivering swimmers under bare trees or skipping through the snow to a sacred splash site are popping up as well.
    Though I haven't been in the OW since Oct. 22, I have plans to get another couple of Coney Island swims in before December hits. Still.... thoughts are deep into the 2012 season.

    Rondi and I have begun planning the 2nd annual 8 Bridges event, and we have an updated website
    Plans to open the stages to more swimmers this year will likely mean that I spend a few of the days on the water coordinating swimmer safety with our boaters and kayakers. I am excited to be able to offer OW swimmers the opportunity to experience the beauty of the middle and lower Hudson from our unique perspective.

    So... not knowing exactly how much swimming I'll get in during that week, I've started looking more seriously at a few things that have been on the back burner for a while. Logistically, its fairly easy to book a swim with a well established federation and approved pilot. There may very well be a long waiting period, but the process is a given, and one can draw upon the experiences of others to measure expectations. On the other end, planning a new route requires research and on site recon test swims and observations. Without the enthusiastic support of other swim-explorers, I couldn't imagine spending all the time and resources necessary to realize these swims that have yet to be done.

    Though NYC Swim's MIMS is a leg of the Triple Crown, the northeast of the US really doesn't have a swim to compete with the English Channel. California has Catalina, and a bunch of other possible swims from the chain of islands that make up the Santa Barbara Channel, and so with that in mind I started to look for something that would be as challenging. After a little research, I think I found something that might work. The Cape Cod Bay sees water temps that might reach the mid 60's in the summer, and from what I've read, a current that swirls in a counter-clockwise direction which could make the finish "interesting". I have the enthusiastic support of two swimmer friends (both who spend a good amount of time on the Cape) Mo Siegal, and Eileen Burke. Both have been talking about about a swim across the bay, and so with our combined effort, I think we can make it happen this year. Though we haven't formulated our plan yet, this mission will take at least a couple of slow boat rides along the planned route to measure current speeds at different stages of the tides. The good thing about this is we don't have to wait for the water to warm up to "swimmable" temps, and I think late winter/early spring would be a lovely time to be floating around in a dinghy in the middle of the bay. As the "founders" of the swim, we will also have to decide where the start and finish should be. There appear to be a couple of more obvious options for the start: Whitehorse Beach to Provincetown is just over 19 miles, Gray's Beach to Provincetown is 25+ miles. I think we are all leaning toward the latter which will put the start a few miles deep into Plymouth Bay and Kingston Bay. This might give the swimmer a couple of hours of tidal assist on an outgoing tide until they exit Plymouth Bay... then the whole anti-clockwise swirl will begin, and we might need to follow a heading due east in order to ride the sweep north to the "fist" for the finish. This is all speculative at this point, and I won't really know how this all works until we spend a little time on the water.

    The number of Finger Lakes is either 11 or 12. [ame][/ame] I've only swum in one of them... Canandaigua for a 2 mile USMS national championship a couple of years ago. Due to a lightning event, the race was cut short and results relied heavily on the honor system. A few revisions were made days after the event, but still, I'm pretty certain I was robbed... I won't name names. Moving forward.....
    Originally, I was trying to put together a plan to do all 11 (or 12) of them, but after last year's 8 Bridges, I am pretty resolved to limit my efforts to just a week.
    Luckily, there are 6 big'uns so my thoughts are to swim one per day with a break in the middle:

    SKANEATELES - 16 miles
    OWASCO - 11 miles
    CAYUGA - 40 miles
    ***rest day***
    SENECA - 38 miles
    KEUKA - 20 miles
    CANANDAIGUA - 15.5 miles

    I have a ton of legwork to do, including finding boat launches, training crews, water temps, prevailing wind directions, etc

    There are a few other swims I'm looking at, but I'll save them for another post. I've also been spending a lot of time looking at support equipment (boats), so stay tuned.............
  17. Vids, Monday, Oct. 31

    by , October 31st, 2011 at 07:16 PM (The FAF AFAP Digest)

    700 various

    4 x 50 free drill (turtles)
    4 x 25 free DPS
    100 back kick, 12.5-15 UW each 25

    4 x 50 back drill (turtles)
    4 x 25 back DPS
    100 back kick, 12.5-15 UW each 25

    4 x 50 breast drill (alternate dolphin & whip kick)
    4x 25 breast DPS
    100 back kick, 12.5-15 UW each 25

    4 x 50 fly drill (single arm)
    4 x 25 fly DPS
    100 back kick, 12.5-15 UW each 25

    4 x 50 free w/paddles
    4 x 25 front scull w/paddles
    100 back kick, 12.5-15 UW each 25

    5 x 100 IM smooth @ 1:45

    100 EZ

    Total: 3300


    Opted for a recovery swim instead of yoga. Unlike Speedo, I'm still kinda tired and sore. I saw last year it took me a couple days to really boot back up.

    But on to more interesting things: videos:

    Jazz & Pete's 50 free:
    Jazz in 5 (white cap), Pete in 8 (Partially obscured by spectators even though I yelled at them. )
    -- I am green with envy over Speedo's start.
    -- Jazzy on the other hand may need remedial start lessons like me. But he exploded after the breakout and had a very fast turn after stressing about it in warm up.
    -- I also must say that Jazz and Speedo are both looking more buff than I've ever seen them.

    My 50 back:
    Me in lane 5, uber backstroker friend Susan Williams in lane 4.
    -- She got me on the second underwater. I did flop on my back a bit on the start as Speedo noted. Not sure if I should have taken another stroke at the finish or not. Looks like I also hesitated slightly at the flags trying to gage the finish.
    -- Mr. Fort was saying that the perfect race probably only comes along "once in a millennium." (If so, I had mine at the Albatross meet.)


    As Q predicted, I'm more stoked about my 50 back time and broken 100 IM today. I am slightly bummed that I swam with a tear in my suit during the meet. I've only used the suit at LC Nationals, so it was pretty new. On other note: I forgot to take my thyroid medicine yesterday am in my hurry to get out the door. T3 doesn't stay in your system long, so that might have accounted for some sight fatigue.

    And there was success on the Halloween front. I managed to get red contacts in Lil Fort's eyes and she happily went off as Jane of the Volturi into the mega candy night with her withy friends.

    Updated November 1st, 2011 at 10:17 AM by The Fortress

    Swim Workouts
  18. Monday, 10/31/11

    by , October 31st, 2011 at 04:52 PM (A comfort swimmer's guide to easy swimming)
    Was a bit sluggish and slow during warmup but felt pretty good for main set.


    Warm up (1200)
    300 swim choice
    3 x 100/1:40 ds
    6 x 50: 3 free/:55 ds, 3 back/1:00 ds
    12 x 25/40 ds 3, did IM order by 3's

    Kick NO Fins (400)
    6 x 50/1:10 moderate consistent effort
    - on back, around 52-53
    100 easy free

    Main Set: (1125)
    1 x 200 free/3:00, neg split
    - went 2:43
    2 x 100 back/2:30, build each
    - went 1:24, 1:23
    1 x 150 free/2:15, neg split
    - went 2:01
    2 x 75 back/2:00, strong build
    - went 1:01, :59
    1 x 100 free/1:30, easy build
    - went 1:20
    2 x 50 back/2:00, FAST
    - went :39, :38
    1 x 50 free/1:15 easy
    4 x 25 back/1:00, FASTER
    - went under 18 on these
    1 x 25, easy
    4 x 12 ½ back/45, EVEN FASTER!!!

    Warm down (300)
    300 easy free & back

    Total: 3025 yards
  19. Monday, Oct. 31, 2011 5:00am

    by , October 31st, 2011 at 04:40 PM (Fast Food Makes for Fast Swimming!)
    Felt like another Monday this morning.
    I did do the Ab Ripper X DVD last night before Sunday Night Football. It's been a while since I've done that and am feeling it today. I'm in great shape, but just haven't worked it like that in a while.

    200 Free
    200 Kick w/ board
    200 Free Pull

    5 x 100 Free @ 1:20
    had a hard time even going 1:09-1:11 on these

    Mini Hill Kick: up the hill w/ board, 100 and down the hill kick on back
    @ :30 per 25
    25, 50, 75, 100, 75, 50, 25

    10 x 50 Back @ :50 (held :39/:40s) actually did 3-4 SDKs off each wall on these
    Much better than the 0-1 that I usually do in backstroke!

    600 Free Pull and out

    2600 Yards

    Trick or Treat at the mall with the kids tonight. Best place to go, safe, warm, and convenience. Only have to walk about 20-30 feet and get more candy...if you're aching for more, just take two laps of the mall!
  20. Sarasota Y Sharks Masters 5:30 AM Workout -11/01/11

    by , October 31st, 2011 at 02:44 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 1:40 1:30
    1 X 250 4:15 3:45
    Three rounds. Round 1 intervals left, 2&3 right.

    1 X 200 kick 4:30
    3 X 100 kick 2:15
    1 X 100 swim

    2 X 100 1:40 2:00
    2 X 50 fast 1:00 1:10
    Four rounds. Rounds 1/2: free Rounds 3/4: stroke
    Break between rounds.

    10 X 100 2:15
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts