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  1. Monday - 10/24/2011

    by , October 24th, 2011 at 11:35 AM (Workout Swimmer)
    Have been traveling a LOT - last week went to Orlando, Marianna & Auburn. Back in Marianna today. I am TIRED of being in the car, and grateful to be able to work the kinks out in the pool! Auburn was a swim meet w/my son, who did well, considering the time of year and lack of competition. He entered slowish seed times, and was therefore seeded 9th in everything - and was then miles ahead of everyone, even tho he was (for him) basically taking a bath. Wish I could go his speed when I was sprinting!!

    600 back/free
    600 pull
    600 locomotive kick (1-3, 3-1) w/zoomers
    100 easy
    6 x 150 IM twitch on 2:15
    12 x 50 on :50, 6 free, 6 fly/free & breast/free
    100 easy
    5 x 100 kick on 2:00 (w/zoomers)
    100 easy
    1000 steady state w/zoomers
    100 easy
    Total: 5200

    Kids apparently have no school today, and so were in the water with me until 7am - a nice treat. The high schoolers have HS Districts on Thursday, so I am lucky to be off that day as well, so I can swim with the Lunch Bunch at Meyers at least (Trousdale pool will be closed for the meet). Hoping for warmer weather this week.
    **Gotta go back on the diet. I have slipped again, and am back up to 132lbs. I swore I was going to be 120 lbs by Christmas, but have not been very consistent in watching my food intake. I bet I could do it in three weeks if I would give up rootbeer, Blue Bell ice cream & cookies. . . .
  2. 10.24.11 Monday workout/Sunday anti-stereotypes

    by , October 24th, 2011 at 10:42 AM (Pete's swim blog)
    Neighbor A was born in North Carolina, grew up in Georgia/Alabama, married a girl from Alabama and has lived there most of his life. Neighbor B is from Seattle, travelled/worked throughout Europe, met his English wife in Italy and settled in Alabama roughly 5 years ago.

    Question: Which neighbor spent Sunday Afternoon with 150,000 drunk rednecks at a NASCAR event in Talladega and which one spent Sunday Afternoon playing soccer? The answer of course makes no sense. But I thought about how odd it was as I drove to the soccer field. I was pretty sure I had way more fun than my neighbor until he got home later that night. He seemed pretty excited about the whole experience.

    Swam w/ Kent next to Dave and Dave. Water temp at 85. No drag suit.

    Never saturated the mirror pull up/down fly before. Made it comfortably today. We were going to do 6 200's of fly/free/pull but ended up doing 8. Timed pull wasn't too bad for being pretty tired. Mixed a lot of different kick into the up/down kicks. Getting faster... especially w/ my fly kick.


    500 Warm up

    8 x 200 - 3:30 Up/down Kick (:10)
    1:00 Break
    200 Timed kick (Br - 3:05)
    100 Easy

    200 Fr - 3:00
    50 Fl/100 Fr/50 Pull - 3:00
    100 Fly/100 Pull - 3:00
    50 Fl/100 Fr/50 Pull - 3:00
    100 Fly/100 Pull - 3:00
    50 Fl/100 Fr/50 Pull - 3:00
    100 Fly/100 Pull - 3:00
    50 Fl/100 Fr/50 Pull - 3:00
    1:00 Break
    200 Pull (2:15)

    200 Cool Down

    (4400 Total)
    Swim Workouts
  3. Decent set today, but only just made it

    by , October 24th, 2011 at 08:26 AM (Mixing it up this year)
    Have a meet this week. Forgot I am doing backstroke this time so I need to work on it a little bit.

    400, 300, 200, 100@:15R Free
    500 Free kick w/fins every 3rd 25 fast
    5x200@3:00 w/paddles & bouy as 100 Free/100 Back went 2:58, 2:57, 2:54, 2:55, 2:56
    6x50 from dive as 20 yard sprints alt fly/fr then easy free for the rest of the swim
    200 Free w/snorkle as 50 kick/150 swim EASY

    Total 3000 yards
  4. Back at the beach

    I had two wonderful days of swimming at the beach this weekend. On Saturday I went out to Brighton to meet up with friends. The day was cool and clear, and we arrived at low tide and set up our blankets and beach gear. The water temp had dropped to 58 degrees, but with the sun it felt warm and comfortable. The water is also getting cleareróI could see the bottom underwater for much of my swim, and took a few minutes to dive down to say hi to the crabs burrowed down in the sand. I swam the 5k loop with my friend Cara, then joined others back on the beach for snacks and football and chitterchat. It was a classic fall beach day, and I was happy to get to go back today for more.

    This morning the weather started off overcast, but the sun came out while we were in the water. We had about 20 swimmers out, including 2 that were doing their 6-hour English Channel qualifier swim for next season. The water was again around 58, and the day was lovely. I did the 5k loop againóit doesnít get old! I still love swimming by all the rides at Coney Island and seeing their bright festive colors. There were a few gentle waves, but the water was mostly flat and easy to swim in. Today I swam with Hannah and Eileen and also on my own for a ways. It was so peaceful and beautifulófor the second day in a row I just didnít want to get out of the water. But once I did I was still happy, because there were friends to hang out with and fellow swimmers to cheer on as they finished their quali swims. Fun days, and I treasure them all the more because the season will be ending soon.

    I am still dealing with some wrist issues from the Ederle swim, but it is slowly improving. Iíve been working exclusively on technique and kicking during my pool workouts during the week, and have been wearing a wrist brace while I swim to limit the motion in that joint. That seems to workóI had no pain or swelling after my swims this weekend. Things are getting better, and in the meanwhile itís probably not the worst thing to have motivation to work some form keys that I have known for a while are weaknesses in my swimming. Sometimes it's hard to be patient with how slow I need to swim to do that, especially when I'm out at the beach and feel exhilerated and want to just go-go-go, but so far I'm doing ok with that. The only real bummer with the wrist is that I canít do backstroke at all yet, and I miss that.

    Iím not sure if Iíll do any meets this fall yet. The one that looks a bit enticing is the November 20 meet out on Long Island. If I get to where I can swim at full strength by the entry deadline I might go to that. There is also a techsuit-legal meet here in the city on December 10 (times donít count for USMS purposes). But itís at a pretty slow pool, so Iím not really tempted by that, as the two things seem like they would just cancel each other out, and I was never that big a techsuit fan anyway. If the water at the beach stays swimmable into November, I might just skip scm season altogether.

    In any case, itís great to have my good energy back and be on the mend and in a planning-whatís-next-this-season mode! Iím looking forward to resuming team workouts over the next few weeks, and reconnecting with my teammates there. I also need to reestablish a weights routine, as that kind of went by the wayside this summer when I was trying to recover from the various long swims I was doing.
  5. Sunday sprint on my own

    by , October 23rd, 2011 at 08:52 PM (Chowmi's Blog)
    I swam on my own today, to get in certain things I knew would be difficult with a one-practice-fits-all workout.

    This AM
    "2/3 vasa day"
    a little lite drylands

    Monthly massage at Massage Envy

    Then Baylor Fitness Center, SCM

    400 warm up

    200 kick
    8 x25's sprint kick with fins; various

    200 pull
    8 x 25 pull sprint

    4 x 50 swim emph turn + breakout
    8 x 25 swim
    1-4 sprint
    5-8 sprint with fins

    Easy swim

    The End


    I had my heart set on this sprinty round of 3 today. It has been a long time since pulling and it's fun!

    When I swim by myself, I have better focus because I already know the main set to do. I will likely swim more on my own for the next bit coming up, and try to swim on Tues/Thurs with the team for a general stroke-centric workout.


    Took Saturday off.


    I did manage to swim at noon on Friday, but was quite disgusted with the set and not being able to move anywhere to do my own thing.

    The first kick set was good;
    4 x 100's
    8 x 50 every other all out

    But then the set was

    (twice through)
    4 x 150's on 2:20
    easy 100/fast 50
    easy 50/fast 100
    fast 150

    And here are DAMM's golden rules for fast sets:
    1. Lane leader picks an interval too fast for the lane, and gets out before the end of the set;
    2. 2/3rds of the lane do not belong in the lane and don't make the interval.

    It is ridiculous. I wish the coaches would NOT give these kinds of sets when it is so crowded! You simply can't do more than 50's when a 5 second interval puts the last person going on the +25.

    So the issue I had with this set is that I don't think it will make me faster in my 50 free. While 2:20 is an easy interval, there is not enough rest to get any real speed work. And I just did the full 5 x 100's on 1:30 as my gratuitous garbage yardage of the week the set right before this one, grrr!


    So, after that, I decided that swimming around people wasn't worth the trade-off with the social aspect. I can see everyone on Tues or Thurs.


    This weekend I made apple struedel and sweet potato casserole. Yum!


    I am over my couponing fix. It's just too much work and I fell off the bandwagon while my parents were here. And last, after stocking up on tampons, Baylor now gives tampons and pads for free!!
  6. Saturday, Oct. 22, 2011 Spokane Meet Results

    by , October 23rd, 2011 at 03:17 AM (Fast Food Makes for Fast Swimming!)
    I just got back into town from the meet. What a day! It was an afternoon meet, which is good for the sleep in the morning, but sucks in regard to the 3+ hour drive home at the end of the night. Lucky for me I was just a passenger this time in a carpool.

    Today was the dedication swim day that I had planned for Peony Munger, who by the way, is still swimming here 1650 flys 3 mornings a week. She is still going through here chemotherapy treatments for her pancreatic cancer, and is noticibly weaker as the weeks roll by. She was unable to come to the meet to watch, but was there in spirit.

    I started off the meet with my 1000 Fly in the Free event. Ended up winning the whole thing too, lapping the field multiple times. I notified the people in my heat that I was going to be swimming the entire race fly, just so they wouldn't get surprised or whatever as they looked over at me in the race. Throughout the race I felt great, and at the turns, I could hear the announcer speaking, and this seemed to go on for turn after turn after turn. Well, it turns out that our masters coach had got onto the microphone to explain to the crowd about Peony and what she's done, how she's doing, and the purpose of my 1,000 Fly dedication swim in her honor tonight. They all clapped and cheered for me after the coach finished talking, though I didn't truly hear it.
    In the race, I just held a semi-consistent 2-up, 1 down breathing pattern, with an occasional 3 breath pattern as needed. Most (37) of my turns were one handed turns to allow for a little extra air and rest coming into the walls. Some of the turns around the 650-900 point may have been slow motion to where I could take 2-3 breaths each time, but I held strong, and finished like a champ on the last 100.

    1000 Fly - 12:33.99
    Splits are from my own looking at the clock:
    100 - 1:04
    200 - 2:16
    300 - 3:31
    500 - 6:03
    1000 - 12:33 (6:30 2nd 500, which is approx 1:18s per 100)

    200 Free Relay - swam the anchor leg fast. I was all by myself as the other teams had already finished before I dove in.

    50 Fly - 26.24
    The first length sucked, and bad turn, but had a good SDK and great 2nd 25. Also 2nd fastest 50 Fly I've done.

    400 Free Relay - swam leadoff - 53.80
    Decent, but not very quick. Still feeling the effects of the 1000, also didn't have any competition.

    100 Fly - 58.24 (1/2 second slower than couple weeks ago)
    This one was just ok...2nd 50 was beat by a young stud in lane 1 entered with a NT. (if they really know that they're fast, why not enter a time even like 1:00???)

    200 Medley Relay - swam Fly fast. This was just plain fun. Also was immediately after the 100 Fly. Caught us back up with other teams.

    At this point, I was just exhausted. Sitting on the bench I was told that I looked like a zombie staring into emptiness across the pool. That's the way I felt too! My body was just jello, my muscles sore, ugh!! Guess what's up next??

    200 Fly - 2:10.42 (3 seconds off my time from SCY Nats in Mesa)
    Very good considering the circumstances. I don't know my splits, but I'm going to guess I was out around 1:00 to 1:01 at the 100, so finished very well.

    500 Free - 5:13.14
    27.6 / 30.2 (57.8)
    31.5 / 32.2 (1:03.7)
    32.1 / 31.8 (1:03.9)
    31.8 / 32.0 (1:03.8)
    32.0 / 31.0 (1:03.0)

    This was way beyond better than I thought I was going to do. I wanted to go for it, but wasn't sure how I was going to do it, but somehow my body held on and toughed it out. This was over a second faster than I did at SCY Nats in Mesa, so I'm VERY HAPPY with it. And considering the torture of the day of events I did, WOW!

    I can only guess that the increased workload that I've been doing this year vs. prior years is paying off for me now. I'm able to hang tough when in the past I would've flopped really hard. Overall, I'm just 100% pleased with the outcome of today's meet. It really couldn't have gone much better.

    3 more weeks till I'm going to shave down, and semi-taper for my final SCM meet of my 30-34 career...and my first and only shot to break the LMSC 1500 SCM record, along with bettering my own records in other events. Should be a fun 3 weeks coming up. I'm going to enjoy the day off tomorrow!
  7. Week of 10/16/2011 - 10/22/2011

    by , October 23rd, 2011 at 02:44 AM (An Uber Clydesdale Swimmer's Journey)
    Monday, October 17, 2011
    2650 SCY
    I wasn't feeling very good tonight. The tendinitis in my foot is slowly disappearing, but I still didn't feel 100%. I also got in late thanks to a miscommunication between our coach and myself, so I kept the total yardage on the low side. So this workout is a strictly improvised workout. My kicking work has been neglected lately, so I decided to spend the bulk of the workout doing kicks.
    400 free, easy
    100 breaststroke kick
    100 free
    8 x 25 "15 meter" drill

    Main Set
    2 x {
    200 free pull w/paddles and buoy
    200 breaststroke kick
    200 free, 80% effort
    8 x 50 kick, IM order

    Cool down
    250 free, easy

    Wednesday, October 19, 2011

    3050 SCY
    My foot is feeling much better today and I was one of the first people to the pool today, so I was able to get in early and get the complete work-out in before 9PM rolled around. In spite of the longer distances, I actually enjoyed the gradually decreasing distances with the sets. The timed sets were very to difficult to make; I ended up just doing my best to get in, wait 5 seconds, and then going off on the next one.
    400 free, easy
    200 Kick, IM order
    6 x 25 "15 meter" drill

    Main Set
    400 free
    300 pull, free
    200 kick
    100 drill
    10 x 50 free (25 fast - 25 easy) on 1:10
    8 x 75 free on 1:25

    Cool down
    200 free, easy

    Friday, October 21, 2011

    3050 SCY
    The 200s in the main set were so much easier to swim, as Nick made the stroke our choice. I did breast/free/breast/free so I would have some variety. I've really been hankering to do some kicking, so the kick set was a welcome work-out.
    400 free, easy
    200 Kick, IM order
    6 x 25 "15 meter" drill

    Main Set
    4 x 200 choice w/ 0:20 rest
    8 x 50 kick @ 1:15 (descend 1-4. 5-8)
    6 x 50 drill @ 1:05
    4 x 50 swim @ 1:00 (descend 1-4)
    4 x 150 @ 2:40 (free/breast/free by 50)

    Cool down
    200 free, easy

    This week I got the chance to get a new member of our team. Luca and I attend the same college, we both have interest in computer programming, and we both swam when we were youngsters. Friday after practice we ended up getting a late dinner and chatting. One of my goals for returning to swimming and now joining a Masters team was to meet new people and make new friends, and so far it's working well. Go The Distance update
    I am currently at 79.06 miles on GTD. My goal is make 100 miles by the end of the year, which I will probably do if I keep up this rate. As long as my class schedule cooperates with the swim schedule, I'd like to make 250 miles my goal in 2012. I didn't start tracking my yards until late May, and we really really increased the daily yardage in August, so in a relatively short period of time I was able to make it to 50 miles and eventually to 100. Next year I will gunning for 250 miles, and maybe even 365 miles if I can.

    This Wednesday my college class didn't meet and lucky for me it was a YHS water polo game day, so I brought my camera out for the game and of course worked my magic with the camera. I love watching this sport! Game photos from Wednesday

    Updated October 24th, 2011 at 04:01 PM by tuna

    Swim Workouts
  8. sat oct 22

    by , October 22nd, 2011 at 11:36 PM (Ande's Swimming Blog)
    sat Oct 22nd, 2011 SCY

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT Swim Center: main pool
    5:30 am to 7:00 dove in 5:35ish wore Jammer
    swam with todd
    beside tyler, james

    did around 600

    Main SET: scy

    8 x 100 fr on 1:15 right into
    4 x 200 fr on 2:20 right into
    2 x 400 fr on 4:20 right into
    800 fr under 8:34
    did got in wrong lane
    knew i could make 8 100's
    other lane started at 1:25
    felt kinda tired from this week
    skipped 50s here & there
    whit gave us a break after 400
    but i was fried

    Upcoming Meets

    Sat Nov 12 - Sun 13, 2011
    2011 WMST November SCM Classic

    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional Invitational
    San Antonio, TX
  9. fast Fri Oct 21st, 2011 SCY

    by , October 22nd, 2011 at 11:12 PM (Ande's Swimming Blog)
    Fri Oct 21st, 2011 SCY

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT Swim Center: main pool
    5:00 am to 6:30 dove in 5:09ish wore Jammer
    swam with beth
    beside nate, todd, tyler, mike

    did around 500

    Main SET: scy

    10 x 25 fl on 1:00
    held 12s

    10 x 50 bk on 1:30
    held 30's

    10 x 75 on 2:00
    did 4 fr 6 k

    10 x 100 fr on 2:30
    feet & thighs on verge of cramping
    just 2 beat kicked
    held 1:02s

    100 easy

    Upcoming Meets

    Sat Nov 12 - Sun 13, 2011
    2011 WMST November SCM Classic

    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional Invitational
    San Antonio, TX
  10. Awesome start to the day

    by , October 22nd, 2011 at 03:09 PM (Mixing it up this year)
    Had a good warm up. Much better than most of my sets lately.

    10x100@1:30 Free w/paddles & bouy went 1:24, 1:20, 1:20, 1:20, then held 1:17's
    500 Free kick w/fins
    5x100 no interval choice of drills w/snorkle
    200 Breast w/brfins

    Total 2200 yards
  11. 10.22.11 Saturday morning at the Nat

    by , October 22nd, 2011 at 01:02 PM (Pete's swim blog)
    Swam at Nat in Huntsville w/ Bob, Bob, Dave and Mary. Brook coached. Pool temp ~82... nice and cool compared to Dublin. No drag suit.

    After pushing ourselves in the heat, Dave and I were able to cruise today at the Nat. Being Saturday, I kind of took it easy and focused on longer strokes and little things like pointing my toes. Ended up swimming about as fast as I normally do on the weekdays.


    Warm up
    400 IM 50 swim/50 kick
    200 Kick w/ fins
    200 free
    200 IM Drill

    6 x 100 - Odds Free on 1:30/Evens IM on 1:45
    Dave asked if we started on the odds . In honor of his silly question, we started on '0' instead of '1' so we could do the IM first.

    200 Kick w/ fins
    4 Times through (Stroke in IM order)
    * 25 Stroke - ~:30
    * 50 Free - ~ :50
    * 25 Stroke - ~:30
    2 x 100 Kick w/ fins
    4 Times through (Stroke in IM order)
    * 50 Stroke - 1:00
    * 100 Free - 1:30 (1:08-1:10)
    * 50 Stroke - 1:00
    4 x 50 Kick w/ fins
    4 Times through (Stroke in IM order)
    * 75 Stroke - 1:30
    * 200 Free - 3:00 (all around 2:25)
    * 75 Stroke - 1:30
    8 x 25 Kick w/ fins

    200 Cool down

    (6000 total)
    Swim Workouts
  12. Friday, Oct. 21, 2011 5:30pm (2nd swim)

    by , October 21st, 2011 at 11:23 PM (Fast Food Makes for Fast Swimming!)
    I just wasn't happy with doing a nice 'n easy "workout" this morning. The only benefit I got from it this morning was...

    Went back to the Y tonight again for:

    100 Free
    100 Back
    100 Kick on Back
    100 Fly Drill
    300 Free Pull

    12 x 75 @ 1:10 (Free, Fly, Free by 25s) went :55s

    No rest till the end of:
    8 x 50 Free Pull @ :40
    6 x 50 Free Pull @ :37.5
    4 x 50 Free Pull @ :35
    2 x 50 Free Pull @ :32.5
    made 'em all

    I've never done a set with the 2.5 second dropdown interval like this (got the idea from Kirk's blogs...apparently his age group coach like doing this). The toughest part was trying to figure out the interval while swimming the 50, so that I could have just enough time to look at the clock, breathe, and go again! I liked the 2.5 steps on 50s though, because doing 5 second steps is almost to big of a step for a short distance like a 50.

    Finished with EZ 12 x 25s Free @ :30
    2900 Yards

    This brought my weekly (Mon-Fri) yardage total up to 26,500. Definitely the most I've done probably since college. Now I'm ready to swim fast this weekend!!
  13. Friday, 10/21/11

    by , October 21st, 2011 at 05:52 PM (A comfort swimmer's guide to easy swimming)
    Swam really well today and felt good! Had some good times too!

    Warm up
    400 swim - 300 drill/swim - 200 kick - 100 scull

    Set #1
    Repeat following two times:
    - 1st time free
    3 x 100/1:50 desc
    - went 1:17-1:15-1:15
    5 x 50/1:30 FAST
    - 32Ī on these

    - 2nd time back
    3 x 100/1:50 desc
    - went 1:25-1:25-1:24
    5 x 50/1:30 FAST
    - 37Ī on these

    50 easy free

    Set #2
    Kick 6 x 100 - 3/2:30, 3/2:20, with board and snorkel
    - did these between 1:57 and 2:00
    5 x 50/1:30 FAST
    - did these on back in streamline, 49-51

    Warm down
    200 easy free and back

    Total: 3200 yards
  14. Friday, Oct. 21

    by , October 21st, 2011 at 05:42 PM (The FAF AFAP Digest)

    Warm up & Transition:

    600 various

    9 x 50 fly drills
    3 x caterpillar, chest press, single arm

    9 x 50 w/paddles
    3 x free, back kick, scull

    50 EZ

    Speed Work:

    4 x (3 x 25 on back w/MF)
    1 = easy speed
    2 = fast burst
    3 = fast 25, went low 9s

    50 EZ

    6 x 25 burst @ 1:00
    odds = back spin drill
    evens = fast doggy paddle drill

    100 EZ

    3 x (50 AFAP + 100 EZ)
    1 = fly, low 24 (saw a flash of a 23 as I looked up)
    2 = back shooter w/MF
    -- one foot came out of MF on the turn, limped home
    3 = back shooter w/MF, low 21 with a cautious turn (had a long look at 20 as I glided in)

    50 EZ

    Total: 2650


    Really happy with the 50s. I think that's the fastest I've gone with the MF. And I didn't even get a good push off the wall. Tried an even higher cycle dolphin kick. Wanted to do a bit more, but ran out of time. Still got in 10 bursts, 4 fast 25s and 2 fast 50s.

    Have a busy weekend with soccer, cross country, another homecoming and Mr. Fort is in Boston. It occurred to be that he's traveled and raced more than me this year. I will keep that in mind for future negotiations.
    Swim Workouts
  15. Swimming outside in 41 F - 10/21/2011

    by , October 21st, 2011 at 03:17 PM (Workout Swimmer)
    It was 46 degrees outside this morning! I'm not ready for winter!!
    500 back/free
    6 x 150 pull on 2:00 (amazingly, I got about 15 sec rest on most of these)
    12 x 100 fly/free/breast/free on 1:30
    6 x 25's, first 2, 4 cycle speedplay
    100 easy
    6 x 100 kick on 2:00 (w/zoomers, doing shooters off the 1st & 3rd walls)
    100 easy
    Twice thru: 2 x 4 cycle speedplay on :30
    50 free build on :50
    100 free mod fast on 1:30
    100 easy

    Total: 4250
    Had to get out early today because I was working in Marianna & didn't know how long to plan for regarding traffic etc. Usually takes 70 minutes to get here, but I got here 45 minutes early! Now I know!
  16. Oct 21, 2011

    by , October 21st, 2011 at 01:59 PM (Canuck Countdown)
    232 days until Day 1 of the FINA World Masters Championships

    Tuesday, October 18 - Kinsmen Aquatic Centre, WWU Pool (SCM), 3850 meters - but don't remember the workout

    Thursday, October 20
    Kinsmen Aquatic Centre
    WWU Pool (SCM)

    3 x
    (100 swim,
    100 kick,
    100 pull)

    4 x (4 x 50 drill, 1 x 50 build) @ 60, reverse IM order

    5 x (100 kick, 100 drill) @ 3:30
    (free, fly, free, back, free)

    5 x broken 100s IM as
    (25 drill @ :40,
    50 build @ :60,
    25 drill @ :40)

    5 x broken 100s free as
    (25 drill @ :40,
    50 build @ :60,
    25 drill @ :40)

    200 EZ

    Total Distance = 4100 meters

    Updated November 28th, 2011 at 03:00 PM by lewba

  17. Sarasota Y Sharks Masters 5:30 AM Workout -10/24/11

    by , October 21st, 2011 at 01:11 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 300 5:30 5:15
    1 X 200 3:45 3:30
    2 X 100 kick 2:30 2:30
    Two rounds. Round 1 intervals left, 2 right.

    13 X 100 free
    4 on 1:40
    4 on 1:30
    4 on 1:30
    #13 is easy

    1 x 100 @ 85%
    1 X 100 easy
    1 X 100 @ 100%
    1 X 100 easy
    Two rounds, all choice.
    Interval is 2:20 for each 100

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  18. Friday, Oct. 21, 2011 5:00am & Spokane Meet Prep

    by , October 21st, 2011 at 12:47 PM (Fast Food Makes for Fast Swimming!)
    Today was a little better than yesterday morning, but still it took my 10 minutes of standing on the side of the pool before I finally got the courage to get wet.

    200 Free EZ
    Talking break
    400 Kick w/ board very easy
    300 Free Pull EZ
    More talking break
    100 Fly Drill EZ

    Did starts from the blocks with the group. Entertaining to say the least. Many of the swimmers I swim with have only swum for the past few years, and don't compete that often, so their experience in diving in is very minimal.
    A lot of them were trying to get pointers by watching me, but there's only so much you can learn in a few minutes the day before the race.

    Tomorrow, I'll be carpooling with another couple...the best ones to drive with because they actually enjoy hard rock music! We'll be leaving at 9am, for a 1:00pm warmup, 1:30 meet start time.

    I'll be swimming the 1000 Fly, 50 Fly, 100 Fly, 200 Fly, and finishing with the 500 FREE (not fly like originally plannned). This is still my dedication swim for Peony, but I've got to get one for me too!
  19. I M doing IM, M I not?

    by , October 21st, 2011 at 12:18 PM (Random Nonsense)
    I don't remember the details of this workout, it went something like this.

    Warm up
    - 300 swim
    - 200 kick
    - 4x50 drill/swim
    - 300 swim
    - 200 IM
    Main Sets
    - 8x75 odds IM sans free, evens free
    - 150 kick
    - 8x75 free
    - 150 kick
    - 6x75 middle 25 free, IM order sans free
    - 100 kick
    - 4x75 free (46,46,45,44)
    - 100 kick
    Cool down
    - 200 ez

    The 75s were on 10s rest except the 4x75 which were on something like 1:30 (coach said go and timed). I know some people find 10s rest a challenge mentally, but it really isn't that difficult. The 6x75 IM order we did on 3rd person finish to prevent fly collisions which was closer to 15s rest.

    Apparently there was a baseball game last night so practice was only about 20 people and we did this workout together with 3 or 4 people per lane in 5 or 6 lanes. The speed differentials were solved by the faster lanes doing extra reps early in the workout and extra distance later in the workout everyone syncing up after each kick set. Normally during the group send off practices, lanes are stacked fastest swimmers to slowest and the fast swimmers get a ton of rest, the slower swimmers get less, but it allows for racing. Today was nice, I have plenty of other opportunities to race Josh.

    I like IM work but it is really just aerobic work for me which is like my 4th aerobic workout this week.

    Since today was IM and we were circle swimming, I got to compare my stroke speed to Josh (he led IM sets). I have a better breast stroke pull out but everything else he has the advantage.

    Drafting on the free parts of the IM sets was great but during fly it sucked.
  20. Friday 10/21/11

    by , October 21st, 2011 at 11:54 AM (The Labours of SwimStud)
    One of those "Ugh I don't wanna do this..." mornings today. However I dragged myself to the pool and as often happens I had a great workout.

    Warm Up

    600 FR/BK by 100
    10 x 50 K 1:30
    100 EZ


    4 times trough
    150 3:15 50/Stickcatch-up/50 Fulcrum/50 3 and glide
    6 x 200 FR 3:20
    as :
    200 Mod
    150 Mod/50 Fast
    100 Mod/100 Fast
    50 Mod/150 Fast
    200 Fast
    200 EZ
    These Freestyles felt really smooth after those drills and the speed came easy.

    Demi-Sprint Set

    4 x 50 FR 2:00 3 with drag shorts :34-35 1 without :32ish
    I was fairly happy with these at he end of the workout did them all 1 breath except #2

    Fin Kick
    500 FR/FL by 50


    300 EZ