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  1. 10/20/10

    by , October 20th, 2010 at 11:16 AM (The Labours of SwimStud)
    Warm Up
    300 Swim

    Set 1
    200 Pull 3:15
    150 Kick 3:30
    100 Swim Build

    Set 2

    6 x 75 FAST 1:15
    1 x 50 EZ 1:10
    4 x 75 FASTER 1:10
    1 x 50 EZ 1:10
    2 x 75 VERY FAST 1:05
    1 x 50 EZ 1:10
    4 x 75 AS BEFORE 1:10
    1 x 50 EZ 1:10
    6 x 75 AS BEFORE 1:15

    Set 3
    6 x 100 Pull 1:35
    6 x 50 Kick 1:15-1:30
    6 x 25 :30 Alternate EZ and Hard

    Cool Down
    350 Fin kick Moderate
    200 Easy.
  2. Sprinty Wednesday

    This morning I had a good workout with the AGUA masters. It was a designated sprint day, and here’s what we did:

    600 scy warmup

    10 x 75: odds BR w/ fly, free, and breast kick by 25, evens FR desc. [I got out with 2 left on this set to look for a less crowded lane, but Craig told me we were changing up lanes for the next set anyway, so I stayed out and stretched.]

    Kicking: 10 x 50 dolphin kick on 1:15 w/ assorted toys
    [We numbered off 1-8 and moved to the lane that matched our number for this set. Swimmers coming from the fastest 2 lanes were instructed to use a pull buoy to do “gut-buster” fly kicking; swimmers originally in the slowest 2 lanes wore fins and led the lanes; everyone else did regular dolphin kick. I liked changing up lanemates, and liked this set.]

    Assorted sprints: 6 x (50, 75, or 125) @ 4:00
    [We stayed in our new lanes and did relay-style sprints—one swimmer in each lane did a 50, 1 or 2 did 75s, and finally one finished with a 125. The first swimmer then waited until the 4-minute mark to start again, so all the lanes stayed together. I did a 75 on first rep, then talked my lanemates into letting me be the 50s specialist for the rest of the set. I went off the blocks for the last 2, and was timed at 29.1 for the last 50 free, which is pretty slow.]

    4 x 25 group synchro swim [By this point we were down to 2 per lane since many people leave early for work. We all swam together, trying to stay in a single line and touch the far wall at the exact same time.]

    250 warmdown

    This was a fun workout, and it’s always nice to change things up and get to know some less-familiar teammates better.

    There was a nice interview with our coach about the Asphalt Green program on Swimming World's morning swim show earlier this week.

    There’s a meet coming up on Saturday evening at AG. I’m not at all prepared but want to swim it anyway—I’d like to do both IMs (200 and 400) and 100 BK. I’m trying to find some friends to OW swim with on Friday morning so that I can both do the meet on Saturday and get in 2 outdoor swims this weekend.
  3. Still feeling yucky but managing to do better

    by , October 20th, 2010 at 08:32 AM (Mixing it up this year)
    Not quite as bad as yesterday but still not great. Took some Musinex DM last night and that seemed to help alittle. Today was just be different day. Yes Breaststroke of sorts.

    I added some butterfrog today because nothing annoys me more than to be swimming a 200 fly and be in the lead but lose to the gal next to you when she reverts to butterfrog on the last 50. I still can't bring myself to do it in a meet but I want to be able to use it if I need to.

    400,300,200,100@:15R Free
    500 Breast kick w/brfins
    10x50@1:00 alt 50 Breast/50 double arm back w/breast kick w/brfins
    8x25@:45 Butterfrog w/brfins
    5x100@1:30 Free w/paddles & bouy descend 1-5 went 1:24, 1:21, 1:19, 1:17, 1:14
    4X50 from a dive 15 meter sprints then easy free alt fly/free
    200 Free nice and slow

    Total 3000 yards
  4. Better than doing nothing at all

    by , October 20th, 2010 at 12:43 AM (Elise's Fitness Fun)
    Any day now, I know I'm going to go back into hardcore mode. Still going at it slow, but I suppose doing a little bit of something is better than nothing at all. On Monday, hit the weight room and did the following:

    Bench press: bar x 10, 65 x 10, 85 x 8, 90 x 6

    Hi row: 90 x 10, 110 x 8, 120 x 6

    Hammer curls: 2 sets of 10 x 10

    Leg press: 150 x 10, 170 x 8, 180 x 6

    2 sets of 25 leg lifts

    2 sets of 25 back extensions
  5. Better than doing nothing at all

    by , October 20th, 2010 at 12:43 AM (Elise's Fitness Fun)
    Any day now, I know I'm going to go back into hardcore mode. Still going at it slow, but I suppose doing a little bit of something is better than nothing at all. On Monday, hit the weight room and did the following:

    Bench press: bar x 10, 65 x 10, 85 x 8, 90 x 6

    Hi row: 90 x 10, 110 x 8, 120 x 6

    Hammer curls: 2 sets of 10 x 10

    Leg press: 150 x 10, 170 x 8, 180 x 6

    2 sets of 25 leg lifts

    2 sets of 25 back extensions
  6. Swim, Tuesday, Oct. 19

    by , October 19th, 2010 at 10:25 PM (The FAF AFAP Digest)

    Warm up:

    700 various

    8 x 25 free w/over kick


    8 x 100 @ 1:45
    odds = free w/paddles
    evens = backstroke kick, last 25 fast

    10 squat jumps off bottom

    Speed Set:

    6 x (25 AFAP + 75 EZ)
    2 free, 2 fly, 2 breast

    100 EZ

    Total: 2400



    Swam at Spring Hill Rec today, which is finally open again after being closed for a couple months. The advantage over Oak Marr is that the lanes are less crowded and the water is cooler. Disadvantage: no digital clock and only one working pace clock right now. For this reason, I didn't bother with 50s; would have been too hard to see my times.

    My left shoulder is slightly twingey. But, happily, I have an ART appt. tomorrow.

    Cough is somewhat better today. But, unhappily, swimming seems to precipitate coughing.

    I think our B2B relay dilemma is resolved. We have a 50 year old swimmer who just got back from KONA. I'm sure she'll be MUCH faster than me at a 2.4 mile distance. And now I can just concentrate on my 25s and 50s. (I know Mike Heather rolled his eyes at that statement. )
    Swim Workouts
  7. Tuesday, 10/19/10

    by , October 19th, 2010 at 07:29 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (800)
    200 Choice
    With Fins:
    100 IM Kick - 100 IM Drill - 100 Back
    100 IM Kick - 100 IM Drill - 100 Free

    Main Set (1350)
    3 x 100/1:30 desc to strong
    did 1:20-1:21-1:18
    6 x 25 Back/40 Strong - 1st half or more of each 25 under water
    (times were under 20. I'm taking about 12-15 underwater dolphin kicks to get to mid pool)
    3 x 100/1:30 desc to strong
    (went 1:23,1:20, 1:18)
    6 x 25 breast/40 - 1st half or more of each 25 under water
    (my breast pullout gets me to about 10 yards. times on this were under 25)
    3 x 100 Free/1:25 desc to Fast
    (went 1:13, 1:16, 1:14)
    6 x 25 Fly/40 Strong - 1st half or more of each 25 under water
    I'm doing about 10 underwater dolphins, coming up just before mid-pool. Times on these were 18-20)

    Sprints (300)
    12 x 25 Sprints/50 - 3 turns per 25! - Fast tight turns
    (Fun! Fun! Fun! was doing these with feet to the wall on the 3rd turn each time. times were under 20)

    Kick (600)
    1 x 100 Flutter on back/2:00 (about 1:55)
    6 x 25 Dolphin/40 Fast (25-30 on these)
    1 x 100 Flutter side to side/2:00 (not sure of time, took a loooong time)
    6 x 25 Flutter/40 Fast (around 22)
    1 x 100 Flutter on back/2:00 (about 1:55)
    4 x 25 Breast/40 Fast (times around 30)

    Cool down
    4 x 50/50 smooth

    Total: 3300 yards
  8. Sarasota Y Sharks Masters 5:30 AM Workout: 10/20/10

    by , October 19th, 2010 at 02:57 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    5 X 100 1:40
    2 X 250 3:45
    1 X 500 neg split

    1 X 50 1:00
    1 X 75 1:00
    repeat 8 times

    1 X 200 kick 4:00
    4 X 75 kick 1:45
    4 X 50 kick 1:00

    2 X 100 IM 1:45
    4 X 50 stroke 1:00
    Three rounds. Round 1 50's fly, 2 back, 3 breast.
    Short break after 2 rounds.

    2 X 75 easy 1:30
    2 X 50 from the blocks.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  9. Tue Oct 19th, 2010 + Fast Friday on a Tuesday

    by , October 19th, 2010 at 12:31 PM (Ande's Swimming Blog)
    Mon Oct 18th, 2010 + Fast Friday on a Tuesday

    overslept a bit
    went to bed at 1:00 am
    have a bit of a sore throat & allergies

    whitney Coached
    6:30 dove in at 6:55ish
    UT Swim Center diving well & main pool
    swam with Tyler Doug & Ned beside
    Nate Ritchie mike

    missed it


    started in diving well

    assigned: 10 x 100 fr 85% on 2:00
    did: 3 or 4 or them

    8 x 25 fl on 30

    8 x 100 fr 90% on 2:00
    held 1:02's & 3's

    8 x 25 bk

    6 x 100 fr on 2:00 95%
    held 59's - 1:01's

    8 x 25 br

    4 x 100 fr fast on 2:00
    went 57, 59, 61, 56

    8 x 25 fr
    Swim Workouts
  10. Head Cold is worse but still suffering thru it

    by , October 19th, 2010 at 08:32 AM (Mixing it up this year)
    Since I still have to go to work and do other things I might as well keep up my schedule. Hopefully I will get better by Friday.

    Just went nice and easy today

    5x200@3:30 Free
    500 Free kick w/fins every 3rd lap moderate
    500 Free kick w/fins various positions side, streamline on back, rotating
    5x100@2:00 Fly w/fins as 25 rt arm/25 lt arm/25 kick/25 swim
    100 Free easy
    4x50 from dive as fast breakout to 15 meters then easy free alt fly/free
    200 Free easy

    Total 3000 yards
  11. Dryland?

    by , October 18th, 2010 at 09:57 PM (Swimming, Life, and Other Stuff!)
    I have no problem motivating myself to swim most days. It doesn't matter if it's a solo workout, buddy swim, or Nasti Team workout I am up and ready to go!
    I do seem to have problems motivating myself to do any type of dry land training. It seems once I finish work and get my swim in I am done.
    I think I have finally figured the reason for my malaise in the dry land's my job!
    I recently started wearing a pedometer all day long. I've been using these little devices with my 3rd-5th graders for years but I never wear one myself all day long.
    I recently started a staff wellness challenge and we are all wearing pedometers and charting our progress on a graph. Right now (8:47 p.m.) I have logged 19.1 miles or 44,789 steps. I had 16+ miles before I left school today. I also get to add 222 steps per minute for my 70 minute swim tonight.
    I think my job is sucking down even more energy than I thought it was!!

    Tonight's swim/ Solo Monon Center:
    *400 Freestyle swim
    *4 X 150 freestyle (swim/ kick/ pull/ swim) on2:45 interval
    *4 X 100 freestyle (swim/ kick/ pull/ swim) on 2:00 interval
    *8 X 50 freestyle (2 swim/ 2 kick/ 2 pull/ 2 swim) on 1:00 interval
    *3 X 300 Freestyle on 5:00 interval Descend each swim
    *2 X 100 Freestyle on 1:45 Even strong effort.
    *1 X 50 Backstroke EZ
    *5 X 100 Freestyle on 1:40 interval.
    *EZ 100 IM cool-down

    3,550 scy!

    2 more days till Fall Break!
  12. 10/18/10 with the Senior age groups

    by , October 18th, 2010 at 09:19 PM (The Labours of SwimStud)
    400 warm up

    400 reverse IM Kick 25, Drill 25 Swim 50 (I think I was getting lost)
    10 x 25K HARD underwater no breather 1:00 uh this was tough I didn't make any without a breath.
    8 x 75 1:15 swim 50 Breathing on 7, kick 25 on back streamline made had to take 100 out somewhere in there.

    Do the following two times
    6 x 200 3:15 50 breather 3, 50 breathe 5, 50 kick on back streamline fast, 50 breathe 7
    I did these as 150's docking 25 of the kick and 25 of the breathe 7. If it was on my interval I'd fair better.

    4 x 25 :30
    2 x 50 :55
    1 x 100 1:40
    2 x 50 ;45
    4 x 25 :20
    100 catch up

    Tough day

  13. Drylands, Oct. 18

    by , October 18th, 2010 at 05:48 PM (The FAF AFAP Digest)

    broomstick twists, 25
    windshield wipers, 25
    dead bugs on bosu, 25
    flutter kicks on bosu, 25
    back extensions w/25 lb plate, 2 x 15
    box jumps, 10
    skull crushers, 50 x 2 x 10
    squat swings w/25 lb plate, 15
    reverse scoops, 25 x 2 x 15
    elevated push ups, 2 x 15
    med ball floor slams, 15
    overhead tricep passes w/med ball, 15
    tuck knee jumps, 10
    variable reaction time drills w/Lil Fort, 15

    RC exercises

    15 minutes of yoga and stretching

    Sitting in steam room hoping it would help cough.



    Damn cough is still here. Argh! Still, I decided it was time to return to the gym for a slightly mellow dryland workout. I can't see killing it right before a meet.

    Revised psych sheet is out: 2 wall lanes.

    Tomorrow, I'm having some more food allergy testing done and having blood drawn for some further thyroid, adrenal and metabolic screening. Oh fun!
  14. Sarasota Y Sharks Masters 5:30 AM Workout -10/19/10

    by , October 18th, 2010 at 03:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:20 3:00
    1 X 150 2:30 2:15
    4 X 100 1:40 1:30
    Twice through. Round 1 intervals left, 2 right.

    3 X {4 X 100 1:30
    Swims 1-3 are moderate. #4 is fast.
    Break between rounds.

    1 X 200 kick 4:00
    3 X 100 kick 2:10
    8 X 25 sprint kick :40

    1 X 400 5:40
    4 X 50 descend 1-4 1:00
    1 X 200 3:00
    4 X 25 sprint 1:00
    Twice through.
    IM'ers may choose to sub a 300/350 and a 150 IM.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  15. Monday, 10/18/10

    by , October 18th, 2010 at 02:37 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm – up
    300 swim free & back
    400 IM Scull – Swim with fins
    Fly: 75 as 4 front scull – 4 mid scull – 4 swim) – 25 swim
    Back: 75 as 4 R – 4L – 4 Swim – 25 Swim
    Brst: 75 4 – 4 – 4 – 25 swim
    Free 75 4 – 4 – 4 – 25 Swim
    3 x 100 Reverse IM/2:00 Build

    Main Set: Distance Free
    4 x 300/5:00
    #1 with snorkel-4:50, #2&3 pull with buoy only - 4:25, #4 swim - 4:30

    Drill/Swim ( 600)
    6 x 100/1:45
    25 – ¾ Catch up Drill
    50 – Emphasizing Distance per stroke
    25 – Strong with Strong Kick and breath control

    Total: 2800 yards
  16. Mon Oct 18th, 2010

    by , October 18th, 2010 at 11:10 AM (Ande's Swimming Blog)
    Mon Oct 18th, 2010

    whitney Coached
    5:15 - 6:30 dove in at 5:25 ish
    UT Swim Center diving well
    swam with mike & nate
    beside max marcio doug & todd

    150 fr 50 pull 50 k


    4 x 150 fr on 1:50 right into
    4 x 100 fr on 1:10 right into
    4 x 50 fr on 35

    rest about 2:00 minutes

    4 x 150 fr on 1:45 right into
    4 x 100 fr on 1:10 right into
    4 x 50 fr on 35

    rest about 2:00

    4 x 100 k on 1:50 right into
    4 x 75 k on 1:10 right into
    200 k pretty fast
    went 2:34
  17. Early-morning IMs

    I had a nice swim this morning with the AGUA team. Since I’d done so much free OW over the weekend, I wanted to get in some stroke work. Today was designated “Stroke/IM” on the AGUA masters workout calendar, with this whole week being BR technique week, so I decided the morning practice was a good option for me. It worked out well, even though the tough FR set at the end of practice took me a little by surprise. Here’s how it went:

    600 scy warmup

    BR technique work
    6 x 50 BR (25 kick/ 25 swim) with pull buoy, working on narrow kick
    4 x 50 BR swim @ 1:00, desc. 1-4, keeping kick narrow without pull buoy forcing you to do so

    4 x through
    125 IM (rotating through strokes for extra 25) @ 1:55
    75 IM kick @ 1:15

    10 x 100 @ 1:45, odds IM, evens ST [ST=BK for me]

    15 x 100 @ 1:20 [This seemed daunting, so I assigned myself 3 sets of (4 x 100 @ 1:20 + 1 ez 50 @ 1:20), and that worked out fine.]

    200 warmdown

    After the initial BR technique work, I hopped over from the 4th-fastest lane to the 2nd-fastest lane for the IM set. (One of my teammates in the 3rd fastest lane was complaining about a cold, and I’m always paranoid about catching colds from people, plus that lane was somewhat crowded.) The intervals in my new lane worked fine for the IM and ST, but when the FR set was announced I had that uh-oh-what-have-I-gotten-myself-into feeling. Still, my lanemates were all cheerful and polite and good to swim with, so I might try swimming there again even if it means working harder than I’m used to.

    There's a small scm meet coming up at Asphalt Green this Saturday evening that I might go to. It has just 6 events--100s of each stroke, plus 200 and 400 IMs. I want to do this meet, but I also don't want to miss a day of weekend OW swimming. I might end up doing both!
  18. Head colds suck when you have a meet coming up

    by , October 18th, 2010 at 08:41 AM (Mixing it up this year)
    My head is congested as well as my chest. It was hard to breath in the pool today but I still managed a great workout.

    1000 Free as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins every 3rd 25 fast
    5x100@1:30 Free kick w/fins
    10x100@1:30 Free w/paddles & bouy desc 1-3, 4-6,7-10 went 1:21, 1:20, 1:19, 1:20, 1:17, 1:16, 1:19, 1:17, 1:16, 1:14 not too bad for me when I am feeling good let alone not 100%
    100 Free easy
    6x50 alt fly/free from dive 15 meter breakouts then easy the rest of the 50 felt sluggish here
    100 Free easy

    Total 3500 yards
  19. A Glorious Week-end!

    by , October 17th, 2010 at 10:38 PM (Swimming, Life, and Other Stuff!)
    I had a good week-end of swimming!
    Saturday was a short 1 hour Nasti swim totally 2,700 yds.
    I spent most of the rest of the day re-constructing my closet. I had to empty the whole thing out in order to fix the broken shelves. In the process I managed to eliminate lots of un-needed stuff (including a brand new Ipod I purchased for someone at Christmas a few yrs ago but forgot to give them). Trust me I'm not a hoarder!
    Sunday was a great workout @ Monon with my buddy Beth. I took this workout off Mojo-Flyer's thread:

    *500 Freestyle Warm-up
    *8 X 100 free pull on 1:40 w/paddles
    *1 X 300 Kick (every 3rd 25 hard)
    *16 X 25 on :30 (swim every 4th Fast) I saw a big spider in the gutter. I made the guard kill it! I think it was a brown recluse!
    *8 X 50 Free on :50 (hold fastest 100 pace)
    *4 X 100 on 1:40 (1>4 starting at 400 pace)
    *2 X 200 Free on 3:15 (strong 400 pace)
    *1 X 400 IM (first 50 drill/2nd 50 swim)
    *400 Mixed Cool-down Swim

    4,000 scy

    My Obagi slathered face has started major peeling! I look flakey yet firey red at the same time. This will be impossible to disguise tomorrow at school. I hope this routine pays off in the end!

    This week is a short one; 3 work days till Fall Break!!
  20. Another beach day

    Today I had another swim out at Brighton Beach. The winds had died down a bit, and there were tons of swimmers out, or at least maybe a couple dozen. When I first moved to New York City I was amazed at how many runners there were in Central Park—the place almost seems like a Nike commercial on weekends, with probably a runner or two passing by on the main road every 2 or 3 seconds. (That’s not even the races—for those, there can be absolute hordes of people pounding towards you in the park). Today I got that same sense at the beach. There were folks getting in their qualifying swims for next year’s Manhattan Island Marathon Swim, both relays and individuals, as well as many of the regular CIBBOWS crew just getting in their weekend dip. It wasn’t exactly bumper boats out in the water (which was 58, 60, or 61 degrees, depending on who you asked), but you did have to watch where you were going, especially near the place on the beach where swimmers congregate and where folks enter and exit the water.

    I swam with one of my regular swimming buddies who is pretty much exactly the same speed as me. We swam together down to the pier, then started back. Somehow we soon lost each other in the waves, which were still fairly rolly today. I stopped and looked for her when I saw a dive boat coming towards us, to make sure she saw it too, but I couldn’t see her anywhere, so I headed in closer to shore so I wouldn’t be in the boat’s path. After the boat passed I tried looking for her again, even doing some egg beater kick and elevating as high as I could, but even when I did that atop a cresting wave I couldn’t see her. I figured she was probably ahead of me, so I headed back to where we got in. At the very end of the swim when I was swimming into shore we finally found each other again—we had arrived at right the same time. She had done the exactly the same thing when the boat passed. As it turned out, we had probably been swimming no more that 15 or 20 meters apart the whole time, more or less parallel to each other, but the waves were making it hard to spot anything.

    I continued on and finished the 5K loop. The water was really clear and fun to swim in today, with waves that seemed playful rather than daunting. Today I shivered a bit once I was out and dressed, but not too long or too hard. It was a fun day, and I look forward to doing it again next weekend. The Veterans Day race is in 3 weeks!