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  1. Saturday On My Own

    by , July 30th, 2011 at 04:26 PM (Year Three: The Road Back)
    With no lake swim set up for this morning, I elected to swim early on my own instead of waiting for the 10am team practice. What I decided during the night was to re-swim the 30-minute swim we did on Tuesday, as I wasn't really happy with my result. Of course, that's easier decided in a nice, warm bed than in the crisp, not-really-cool water of the YMCA. So, while I had planned to do a warm-up, kick set, then start the 30-minute swim, what I did was actually a bit different. Here's what my workout ended up being:

    400 Warm-Up
    10 x 50 Kick on 1:00
    5 x 50 Drill/Swim Fly on 1:00 (w/ fins)
    5 x 50 Drill/Swim Back on 1:00 (w/ fins)
    1 x 100 Easy Kick
    4 x 50 Drill/Swim Free on 1:00
    3 x 100 Fist Drill/Free by 50 on 2:00
    1 x 2000 Free - did in 30:00.07 (on my watch timer)
    500 Cool-Down
    Total Yards - 4500

    I did many more drill/swims than I had originally intended while talking myself into the long swim. What I ended up deciding was that instead of doing a "30-minute swim", I would swim a straight 2000 yards and see how long it took. I picked 2000 yards because that's what I was hoping to swim (SCY) in 30 minutes. When we did the swim last Tuesday, my 30-minute distance ended up being 1725 LCM. That I hit the wall and turned off my timer at 30:00.07 for my 2000 yards made me pretty happy today. The other thing I noticed is that I had enough energy at the very end (knowing it was the very end) to actually speed up my last 50 - and especially my last 25 into the wall. Happy with that too.

    The other thing that was really obvious is just how many more flip turns are required in SCY than LCM. It seems stupid to say it, but I was not ready for the walls to be there. Guess I've gotten used to doing the LCM set-up. Huh....

    Just received a text that an open water group is swimming tomorrow morning. Sundays are typically my total day off, yet I will admit that I'm tempted to go. Probably won't go.... just not totally sure.

    I was also completely excited to see that the Miami Redfin Masters fall meet is finally up! The pool at Miami University is totally awesome and that meet last year was a great meet for me. I was hoping the date wouldn't conflict with the GRIN Fall Classic - and it DOESN'T!

    Today is definitely a good day!

    Hope yours is going great too. Enjoy your swims!
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout -08/09/11

    by , July 30th, 2011 at 10:12 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 100 2:00 1:45
    1 X 150 2:45 2:45
    1 X 250 4:45 -
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick -

    12 X 50 swim/choice 1:10
    odd; easy even: fast

    8 X 50 kick 1:20
    25 moderate/25 fast

    1 X 400 7:00 6:00
    1 X 200 4:00 3:20
    3 X 100 2:00 -
    Round 1 IM-interval left
    Round 2 free-interval right

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -08/08/11

    by , July 30th, 2011 at 10:09 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 50 1:00 1:00
    2 X 100 2:00 1:45
    1 X 200 3:45 -
    Two rounds. Round 1 interval left, 2 right.

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

    1 X 200 50 stroke/50 free 4:00
    4 X 50-1 of each- 1:15
    Three rounds. Short break between rounds.

    12 X 50 1:15 choice
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout -08/05/11

    by , July 30th, 2011 at 10:05 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    6 X 100 free 2:00
    3 X 100 kick 2:30
    1 X 100 free 2:00
    4 X 100 IM 2:15
    6 X 50 kick 1:15

    8 X 50 1:10
    2 of each stroke

    4 X 250 IM 5:00
    Rotate 100 of each in IM order through 4 swims.

    2 X 50 free-moderate- 1:00
    1 X 100 free-build- 2:00
    1 X 200 free-fast- 4:00
    Two rounds.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -08/04/11

    by , July 30th, 2011 at 10:02 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 2:00
    1 X 400 7:00
    3 X 100 1:45
    1 X 300 -

    4 X 100 IM 2:00
    6 X 50 kick 1:15
    3 X 100 IM 2:00
    4 X 50 kick 1:15

    1 X 300 5:00 4:45 4:30
    1 X 200 3:20 3:10 3:00
    1 X 100 1:40 1:35 -
    Three rounds, round 1 intervals left, 2 middle, 3 right.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -08/03/11

    by , July 30th, 2011 at 09:59 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    8 X 50 1:00
    4 X 100 1:45
    6 X 50 kick 1:15
    3 X 100 kick 2:30

    10 X 50 free 1:05
    #3-6-9 are fast

    1 X 400 6:40
    4 X 100 1:40
    1 X 300 4:40
    3 X 100 1:30

    1 X 100 IM 2:00
    2 X 50 stroke 1:15
    1 X 100 easy free 2:15
    Two rounds

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout -08/02/11

    by , July 30th, 2011 at 09:57 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    I'll be away at Nationals but will go ahead and post my workouts for next week and into the following week. Thanks.

    WARM UP:
    4 X 100 free 2:00
    4 X 50 kick 1:15
    4 X 100 IM 2:00
    4 X 100 kick 2:30

    4 X 50 1:15
    1 x 100 easy free 2:30
    Three rounds.
    50's: Round 1: fly, 2 back, 3 breast.

    8 X 200 free 3:00 or 3:30
    Pull or swim
    Descend in pairs

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  8. July 29, 2011 - Aquasol Friday

    by , July 29th, 2011 at 11:34 PM (Swim like an Orca, but faster !)
    Aquasol No Coach

    Warm 2x100FR, 200IM drill, 150 k

    3x100FR on 1:30 (1:18)
    4x50K w/fins FR on 1:00 (500/1050)
    8x75 FR Pull on 1:15 (:55-:58) (600/1650)
    3x200 IM on 3:40 (3:00) (600/2250)
    10x25 fly on :45 (first 2 were :12, then slowed to :18) (250/2450)
    5x100 K Monofin Frt/side/bk/side no board (500/2950)
    250 cool

    I don't remember where this one came from, I wanted to get an older workout, but work got in the way. I haven't done 200IM's in awhile, so it was painful after the pull set. Im getting more fluid with the monofin, and its been awesome for the fly and BK UW.
  9. Shopaholic!

    by , July 29th, 2011 at 08:12 PM (Swimming, Life, and Other Stuff!)
    I left the nest early to head down to the Lululemon store opening! I wasn't disappointed and spent more $$$$ than I care to mention!
    Today was an easy, stretchy swim. I may drive down to Louisville in the morning for a LCM meet. The meet was scheduled to be at Lakeside, the outside quarry pool. Due to the heatwave we're having here the water is over 90 degrees so they've moved the meet to the Ralph Wright University of Louisville Natatorium. I love that pool! I'd really like to do a 1500 in there. If I'd known they were doing this I would have taken it a little easier this week. Right now I'm thinking if I wake up and feel motivated I just may drive down for 1 day of the meet. Time will tell.

    **600 Warm-up Swi
    **200 Pull / 200 Kick / 200 Swim / 200 IM
    **10 X 50 rotating freestyle drill @ 1:00
    **200 freestyle moderate
    **75 / 50 / 25 of each stroke w/ :10 rest between
    **4 X 75 Free @ 1:20 interval
    **100 Butterfly stretchy


    I jumped in the home pool and cleaned the side-walls while enjoying a Two-Hearted Ale!
    1 week of summer vacay remaining!
  10. SArasota Y Sharks Masters 5:30 AM Workout -08/01/11

    by , July 29th, 2011 at 08:07 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest Workout

    WARM UP:
    4 X 100 2:00
    4 X 50 1:00
    3 X 100 2:00
    4 X 50 1:00

    4 X 50 kick 1:20
    1 X 100 easy swim

    10 X 50 1:20 choice
    1-2: moderate
    3-4: build
    4-5: 25 fast/25 easy
    7-10: warm down

    Swim Workouts
  11. Friday, July 29

    by , July 29th, 2011 at 04:50 PM (The FAF AFAP Digest)

    600 various
    5 x 50
    3 single arm fly/1 25 fly + 25 EZ/1 scull
    4 x 25 shooters
    50 EZ
    4 x 25 no breather free
    50 EZ
    2 x 30s -- backstroke start + fast SDK to 15 + cruise
    25 EZ
    2 x 30s -- start from side + fast dolphin kick to 15 + cruise back (13 kicks to 15 m)
    25 EZ
    2 x (25 AFAP + 75 EZ)
    1 free (11 low), 1 back shooter (9 high-10)
    75 EZ

    Total: 1570 or so

    hot tub, 10 minutes

    Stretching, 20-25 minutes



    I thought about swimming LCM today, but we're having another heat wave, and I didn't feel like getting roasted. Still felt pretty blah, no easy speed or jitters yet. 5 more days and then it's showtime ...

    Because I haven't really focused on long course since 2009 and have swum virtually none this summer, I really have no idea what to expect or what time goals to set. I've swum well in my last two taper meets in December and March and in practice, so I have no reason to think I won't swim well again. I'm just slightly nervous about the lack of walls. I would be very happy to swim 30.6 in 50 fly and 32.7 in 50 back (about .6 faster than I swam last summer with less training). I'd be even more thrilled to swim decently in my other events. I have hope, and I'm not afraid to use it!

    I was also wondering whether any of the other fast Japanese backstrokers have aged up?

    The heat wave here continues for our summer league Divisional Champs tomorrow ...

    Updated July 29th, 2011 at 08:17 PM by The Fortress

    Swim Workouts
  12. Double FAST FRI Jul 29th 2011 SCY

    by , July 29th, 2011 at 03:54 PM (Ande's Swimming Blog)
    Double FAST FRI Jul 29th 2011 SCY

    out of town this Sat - Tue, back Wed

    Subscribe to Ande's Swimming Blog

    Tyler Coached
    UT, main pool SCY
    Noon to 1:15 dove in 12:08
    wore blue camo training jammer
    swam with: Beside Bess, Andrew, & Bob

    15 min choice
    6 x 50 on 50
    16 x 50 on 45

    Main SET: SCY

    16 x 50 fr on 1:30
    odds easy
    evens fast held 24's & 1 25

    assigned 800
    did 300ish

    8 x 100 fr on 2:30
    odds fast
    evens easy
    went 58, 57, 57, 52
    Swim Workouts
  13. Week 4 of the Return

    by , July 29th, 2011 at 01:51 PM (Elise's Fitness Fun)
    No swimming, but getting a few workouts in this week. I think once school starts back up again, there will be normal pool hours and it will be much easier to get in. My goal is to get on a regular schedule with swimming by August 15. Afterall, Auburn will be just six months away.

    Sunday, July 17
    Moderate ride of 13 miles. Averaged 17.1 mph.

    Tuesday, July 19
    Pushed it a little to average 18.4 for a 14 mile ride. Got off my bike after the ride and walked into a creek near my house. The creek actually originates on my property from a spring. It felt wonderful!

    Thursday, July 21
    Unbelievable heat and humdity. Just kept it to 10 miles. Also took a 1,25 mile walk after dinner.

    I am finishing up a course in early American history. One semester crammed into 3.5 weeks. Have really enjoyed it even though it has been lots of work. If you haven't read it, Sratch of a Pen by Calloway explains how 1763 was a pivotal year in American history. Didn't realize it until I read the book.
  14. July 28th - More fun in the sun

    by , July 29th, 2011 at 01:32 PM (Swim like an Orca, but faster !)
    Warm - 2x200FR, 200P, 200 K

    2x500 (7:35) (1000/1600)
    5x200 P on 3:00 (2:35-2:40)(1000/2600)
    10x100 IM/BK on 2:00/2:15 (1000/3600)
    3x100 K w/fins evens FR/odds BK fly 3900
    2x50 cool

    My coach is in Southern California on a family emergency, our Senior's coach is reluctant to give us whiners a workout, besides we have a weak Masters group, most are there for fitness laps, so I usually keep several workouts in my bag, just in case. I've been using the FLOG to get old er workouts my coach had me do, and this is one of them.
    Both my 100 IM and 100 BK are coming in at 1:35, cruising, no real hard effort. This is an improvement for my BK, as 1:45-1:50 were typical times in the past. My kick is stronger so I let my kick dominate and I time my arms to the kick.
    My knees still hurt during breaststroke, I'm still developing the inner tendons after learning the correct way to kick.
    I still don't take the 500 seriously, I seem to have the attitude that I just need to finish it, so couch has had me do more of them for endurance and stamina. I find after I do a couple, it make's the rest of the workout easier to manage.
    Next Meet:
    Davis Aquatic Masters
    2011 End-of-Summer Splash LCM @ UC Davis
  15. Friday, 7/29/11

    by , July 29th, 2011 at 01:26 PM (A comfort swimmer's guide to easy swimming)
    A whole bunch of fast (kind of) 25's!


    Warm up
    300 Swim - free & back
    200 Skill Drills - 1 arm and fist, free & back

    18 x 25 ds 3: 2 x (3/25, 3/30, 3/35)
    - 1st time through free, 2nd time back. Since there was no clock to get time, I made the focus dps. tried to descend each round of 3 while holding 15-16 spl for free and 17-18 for back.

    Main Set:
    1 x 300/30sr build
    8 x 25/40 strong
    - did free and again focused on dps like above.

    1 x 500 pull w/buoy and freestyler paddles
    - again focusing on dps (14-15 spl).
    Total: 2000 meters

    Tomorrow I drive to Lake Tahoe for an open water race on Sunday. It is a 1.2 mile swim at Incline Village. I hope to get there early enough tomorrow afternoon to get in the lake for a short swim and get somewhat accustomed to the cold before Sunday's race.
  16. IM Day

    by , July 29th, 2011 at 01:06 PM (Year Three: The Road Back)
    So, first things first.... WE WON BOTH GAMES! It didn't even seem to matter that the heat index was approaching 110 degrees; the other team was just as wilted as we were and I personally had a great couple of games - better than I'm used to playing! The first game was 16-10; second was 6-2. Semi-finals.... here we come!

    Now, you must realize that a softball doubleheader in that heat makes it pretty clear that my thighs and shoulders were hurting a bit as I got to the pool this morning. Once I got in the water, I realized I was completely worn out. Since it was an IM day, I just decided to leave my fins on the whole time.... so I did. Here's what we did:

    200 Warm-Up
    6 x 50 Kick on 1:10, 1>3, 4>6
    4 sets (all w/ fins):
    - 4 x 100 on 2:30 (IM, Free, IM, IM)
    - 4 x 50 on 1:10 (Fly, Back, Breast, Free)
    300 Cool-Down
    Total Meters - 3200

    It was actually a pretty good workout, and by the end, I was exhausted - but in a good way. My shoulders were comfortably numb and my thighs had actually loosened up a bit while I swam. YAY!

    I had been debating whether to swim with the team tomorrow, but I'm thinking a nice, recovery type of swim early tomorrow morning might be a nice way to start the weekend. Then, it's back-to-school shopping time. E-gads... where did the summer go?

    That's it for now.... enjoy your swims today!
    Swim Workouts
  17. FAST FRI Jul 29th 2011 LCM

    by , July 29th, 2011 at 12:35 PM (Ande's Swimming Blog)
    FAST FRI Jul 29th 2011 LCM

    Unofficial 2011 South Central LCM Zones Results

    Subscribe to Ande's Swimming Blog

    Chris Coached
    UT, main pool
    6:00 - 7:30 dove in 6:03
    wore blue camo training jammer
    swam with: Mary, beside Chris Ned & Jim

    20 min choice
    6 x 50 on 50
    16 x 50 on 45

    Main SET: SCY

    20 x 50 fr on 1:30
    odds easy held mostly 32's & 1's
    evens fast

    assigned 1000
    did 600ish

    8 x 100 fr on 2:30
    odds fast
    evens easy
    went 1:09, 1:06, 1:05, 1:01
  18. Friday workout

    by , July 29th, 2011 at 09:48 AM (Pete's swim blog)
    Easy day. Worked mostly on the dive at the end. I have trouble getting started once I surface. Did much better today and will work on it a bit tomorrow.


    7 x 100 Mixed Free and breast warm up
    200 Pull Easy
    200 Kick
    200 Drill

    4 x 50 Build up
    2 x 25 sprint from dive

    175 Cool down

    (1725m Total)
    Swim Workouts
  19. Uncoordinated

    by , July 29th, 2011 at 09:43 AM (Mixing it up this year)
    I am so uncoordinated between my stroke and kick on Free.

    10x100@2:00 Free
    500 free kick w/fins moderate
    5x100@2:00 Free w/snorkle holding a 6 beat kick this was tough for me
    10x50 from dive 1-6 as 25 sprint/25 easy 7-10 as fast breakout the easy for warm down

    Total2500 meters
  20. Checking things off

    This morning I went to the early lcm workout with the Asphalt Green masters. It was kind of a solo taper workout even though I was swimming with a teamóI bounced around in different lanes and adapted sets to get in what I needed to do. The advantages to doing this during a team workout are that (1) there is a coach around to get feedback from, (2) this pool has starting blocks Iím allowed to use, and (3) the AG pool is the only lc facility in Manhattan that is sufficiently deep to practice good breakouts after my turns. With 6-8 people in each long course lane, it wasnít too difficult to find space to work stuff in as neededóI think I ended up swimming in all 4 lanes at some point or another though!

    Hereís what I did:

    1000 lcm warmup (400s, 200k, 200p, 200 d/w by 25)

    On-deck stretching session

    200 scull/BR drill

    5 x 100 @ 2:15:
    1-2 FR with race-pace breakouts, turn, and finish, rest easy
    3 BK with race-pace breakout, turn, and finish, rest easy
    4 -5 dive from blocks + 20m BR sprint, rest easy except for turns and finish

    400 virtual IM (easy swim with occasional pieces of race-pace 4IM)

    300 warmdown

    Iíve pretty much covered all the items on my list of things I needed to do during my taper to feel confident about my events at nationals:

    Ł Get in a couple of workouts where I do some slightly-above-threshold-pace FR swimming [for my 800 FR and the last leg of my 4IM. Iím not trying to improve my conditioning at this point, just refamiliarize myself with what it feels like to swim FR at a pace that leaves me breathy, so Iím not shocked by that sensation at the meet. I already did one session of this last Saturday. These donít have to be long setsó1000 to 1500m should suffice.] 7/22, 7/25

    Ł Do some sprint breaststroke [maybe 2 or 3 times over the next few weeks, working on distances of 15m to 45m] 7/22, 7/23, 7/29

    Ł Work on maintaining good rhythm on my breaststroke at a variety of paces [this helps my feel for the sprint BR, and also helps keep the 3rd leg of my IMs as efficient as possible. I have a tendency to get to the power phase of my kick before Iím in enough of a streamline position to take full advantage of itóhesitating a split seconds before initiating it makes a world of difference.] 7/20, 7/22, 7/23, 7/26, 7/29

    Ł Do a few uninterrupted 400 IMs long course, at relaxed to moderate pace, to remind myself what it feels like swimming that much fly without walls. 7/22, 7/28

    Ł Do 1-2 ďvirtualĒ 400 IMs, where I do walls and other select portions at race pace and the rest easy FR, while mentally rehearsing my keys for each part of the race 7/23, 7/29

    Ł Do a set of 2-4 hard 200 halfsies (100 FR/ 100 BK) to rehearse and practice my keys for finishing strong on the 200 BK 7/28

    Ł Do some starts, forward and backwards, but not too many (maybe 2-3 sessions of 4-6 starts over the next 2 weeks). 7/20, 7/23, 7/29

    Ł Aside from the above, not get drawn into other sets that work me hard without some clear purposeóI want to spend a lot of time in the water just playing and having fun, and talking to the water about our upcoming swims together! Every time Iím in the pool!

    The only thing Iíve missed is backstroke starts from a block, and if I donít get any in before warm-ups in Auburn I can live with that. At this point Iíll probably be in the water just another time or two before the meet. Those will just be fun wiggle-around-in-the-water sessions, with maybe a full-speed turn or breakout or two. (I leave for Alabama on Monday and will be visiting relatives for a couple of days before the meet, and am not counting on getting in any pool time between then and Wednesday warmups.)

    Other things are falling into place for Auburn as well. My niece is a sophomore there, and it turns out that my sister and brother-and-law will be in town that Thursday helping her move in, so Iíll get to visit with the whole family. Hurray! I might also get together with a cousin and her family who live nearby. It also looks like Iíll have some Asphalt Green teammates thereóI hope weíll have enough to swim a mixed relay Thursday afternoon or Friday morning.

    I have decided that Iíll probably just swim the 4 individual events Iíve signed up for on Wednesday and Thursday (800 FR, 400 IM, 50 BR, 200 BK). That gives me 3 different strokes plus an IM, and 4 different distances, which is plenty to focus on. It looks like it will be tight to try to swim my events on Friday (100 BR, 200 IM) and make my flight back to NYC from ATL that afternoon. I looked into changing my flight to a later one, but since Iím signed up for the 5K at Coney Island on Saturday morning (7am start time!) I donít really want to push my arrival back any later that evening. Itís probably best to bag the Friday events and keep that day as stress-free as possible (or at least as relaxed as a day involving airports can be), so that Iíll feel energetic and happy about getting up early the next morning and doing a long ow race. Cool that thereís so many fun events happening that weekend, and that Iíll be able to do 2 different national championship events just 4 days apart!