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  1. Friday, 7/22/11

    by , July 22nd, 2011 at 01:35 PM (A comfort swimmer's guide to easy swimming)
    SCM


    Warm – up (950)
    300 swim
    - back & free
    4 x 75/1:30 build
    - did 75's free ±1:05 on them
    3 x 50/55 ds 3
    - did back, changed interval to 1:00
    8 x 25/30 IM Order

    Main Set (1200)
    6 x 200/4:00 - did free on 1-3, back on 4-6
    2x through, broken as:

    200 free = 3:03, back = 3:30
    100-r10-50-r5-50 free = 3:05 (2:50), back = 3:40 (3:25)
    50-r5-50-r5-50-r5-50 free = 3:07 (2:52), back = 3:38 (3:23)

    Kick (600)
    12 x 50 Kick/10sr Fins
    - all on back, alternated 2 dolphin 2 flutter. ave just under 50 on these

    Warm down 100 easy free

    Total: 2850 meters
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  2. IMs today

    This morning I swam the early workout at Asphalt Green. I adapted sets as needed for my taper—I was able to get in some nice IM-focused work. Here’s what I did:

    600 lcm warmup (400s, 200k)

    3 x 200 FR 150 dr/50s [I did the 3rd IM]

    8 x 75 FR @ 1:20 [I the first 6 of these as IM combos, switching strokes at the walls with full-speed turns, last 2 easy FR]

    100 (50 FR/50 FL)
    200 (150 FR/50 BK)
    300 (250 FR/50 BR)
    400 IM easy-moderate
    200 easy
    195 IM fast
    200 easy

    1 x 50 BR drill (fast feet-fast hands)
    2 x 50 (25 sprint BR/25 easy FR)

    350 warmdown
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  3. Friday workout

    by , July 22nd, 2011 at 12:04 PM (Pete's swim blog)
    We decided to do one last hard workout tomorrow. I'll head out for one more bike ride this afternoon and hope that between that and running a soccer practice Saturday, I can get back down to 180. The tough part about having a newborn is that people bring over lots of good food. Can't help myself sometimes. The combination of cutting back on the swimming and the Oreo Cream pie someone brought us last week really put me over the edge. It was worth it though .

    LCM

    300 Free
    100 Drill
    200 Free
    100 Drill
    100 Free
    100 Easy

    3 x 50 Kick
    100 Free
    3 x 100 Kick
    200 Free
    3 x 150 (50K/100 Choice)
    300 Free

    4 x 50 Free - Fast
    4 Times through
    * 100 Pull Easy
    * 50 Pull Fast, Breathe every 5 strokes

    3 Times through
    * 50 Stroke Build
    * 100 Free
    * 50 Stroke Sprint

    200 Cool down

    (4000m Total)
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  4. IM Day

    by , July 22nd, 2011 at 11:19 AM (Year Three: The Road Back)
    Well, first of all, kudos to me for going to the pool today at all. Yesterday, I pulled one of my thigh muscles during a sprint set, but it felt pretty good throughout the rest of the day.... until I got to softball. Yes, softball. Thankfully, we were scheduled for a doubleheader and the team for the first game didn't bother to show up - the entire team! Would have been nice to know that ahead of time, so we could have stayed in air conditioning longer. Nothing makes me want to play softball like waiting for over an hour in 100+ degree heat.

    But, the second game finally got underway and I played 3rd base. My legs felt fine - until I had to move really fast to snag a ball hit down the line. Then, I knew I was in trouble. Hitting went fine... it was the running to first base that was an issue. So... my husband advised taking today off from the pool. Did I listen? Nope.

    Today, we did an IM set - albeit I did it with my fins on to help my sinking legs float. Here's what we did:

    200 Warm-Up
    6 x 50 Kick on 1:05
    1 x 100 IM Drill on 2:30
    1 x 200 IM Drill/Swim by 25 on 4:30
    1 x 300 IM Drill 25/Swim 50 on 6:30
    1 x 400 IM Drill 25/Swim 75 on 9:00
    1 x 300 IM Drill 50/Swim 25 on 6:30
    1 x 200 IM Drill 25/Swim 25 on 4:30
    1 x 100 IM Drill on 2:30
    4 x 100 Pull on 1:45
    400 Cool-Down
    Total Meters - 2900

    The real workout started with a 400 warm-up and 10x50 kick, but I was talking with the coach about articles I am writing for the team's website regarding drills. Thus, with her inputs and edits, and my questions, I did the first 4 "kicks" as warm-up.

    I must say, this workout kicked my butt. It was really tough. I find that usually the workouts that look pretty good on paper are the toughest ones for me. Huh, who knew?

    Oh well, back to work. Still swimming an open water early morning swim tomorrow and then a team pool practice. My folks arrive tonight and stay through most of next week, and my girls come back from their father's house on Sunday. Whew! Busy times ahead. I just keep looking at my calendar and see my vacation creeping ever closer.

    Enjoy your swims this weekend!
    Categories
    Swim Workouts
  5. Another good sprint attempt

    by , July 22nd, 2011 at 08:31 AM (Mixing it up this year)
    I have no clue if these sprints are fast or not but they feel much better than before and my starts are improving.

    400,300,200,100@8,6,4,2 Free
    10x50@1:15 Free kick w/fins & snorkle odds rotational kick evens streamline kick
    10x50@1:15 Fly kick w/fins & snorkle streamline
    8x50 from dive sprint 25 easy 25 free alternate fly/free for the sprint
    2x100 from dive breakouts only rest easy

    Totaal 2500 meters
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  6. A little bit of sprinting

    by , July 21st, 2011 at 07:30 PM (A comfort swimmer's guide to easy swimming)
    Thursday, 7/20/11

    SCM

    Warm up
    600 (200 swim/100 drill)
    - did 1st 300 free, 2nd 300 back
    200 flutter kick with board and snorkel

    Set #1
    10 x 50
    2/1:00 build 1/55 strong
    2/1:00 build 1/50 stronger
    2/1:00 build 1/45 strongest
    50 easy
    - around 43-44 on the builds, the others went 41-40-37

    Set #2:
    6 x 25 swim/45 @ 90% effort
    6 x 25 kick/45 15m @ 95% - 10m @ 60%
    - for both did 1-2 fly, 3-4 back, 5-6 free.
    200 easy

    Set #3
    8 x 50/1:05 (88% effort)
    - did back, was going ±45

    Set #4
    Was supposed to do 600 kick
    calves cramped before I had done 100 so stopped at 100 and did warm down

    Warm down
    100 easy

    Total: 2400 meters
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  7. Thursday, July 21

    by , July 21st, 2011 at 06:14 PM (The FAF AFAP Digest)
    @ Gym:

    15 minutes RC exercises

    30-35 minutes broomstick, foam roller & yoga


    @ Pool Swim/SCY/Solo:

    -- Swiped and modified Chris' active recovery workout from yesterday.

    Warm up:

    600 various

    8 x 50
    odds = dolphin kick w/board
    evens = single arm fly

    Main Sets:

    4 x 150 @ 2:45
    50 single arm free +
    50 single arm back +
    50 SSR rotation drill

    4 x 75 w/paddles @ 1:30
    25 scull + 25 kick (paddles as kick board) + 25 free

    10 x 50 @ 1:15
    odds = 25 shooter on back + 25 cruise
    evens = no breather free, open turn (not easy!)

    50 EZ

    Total: 2450

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

    Commentary:

    Just did an easy active recovery workout. Where's the yawn emoticon? I was planning on a sprint workout tomorrow, but I'm not sure I can squeeze it in ... The swim team is having practice and then going straight to Harry Potter. (Assuming Lil Fort is well enough to attend.) I'd have to swim in the very late afternoon or evening. Of course that may be preferable to braving a public pool on a summer weekend.

    We're having a bit of heat wave here -- scorching hot. This does not dissuade me, however, from driving around with the top down (and AC blasting)!

    Updated July 21st, 2011 at 08:54 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  8. Sarasota Y Sharks Masters 5:30 AM Workout -07/22/11

    by , July 21st, 2011 at 03:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest Workout
    LCM
    WARM UP:
    2 X 200 3:45
    2 X 150 2:45
    2 X 100 2:00
    3 X 100 kick 2:30
    1 X 100 swim -

    1 X 400
    Alternate 50 stroke/50 free
    Fins optional

    4 X 50 choice 1:20
    Descend 1-4, #4 @ 100%

    4 X 50 choice @ 85/90% 1:30
    4 X 50 easy 1:15
    Twice through

    4 X 50
    1&3: Blocks @ 100%
    2&4: easy

    WARM DOWN: 4 X 50 easy 1:00

    3100M
    Categories
    Swim Workouts
  9. Thu Jul 21st, 2011 LCM

    by , July 21st, 2011 at 01:26 PM (Ande's Swimming Blog)
    Thu Jul 21st, 2011 LCM

    swam easy this morning
    not sure how far I went
    maybe 2,000
    did mostly easy 50's

    Got the 400 IM tomorrow

    Race Strategy
    FL cruise it, breathe every stroke, barely kick
    BK cruise it, easy speed, barely kick
    BR fast bk to br turn, fast arms and legs with a decent pause after each kick
    FR bring it home strong & 6 beat kick the last 75 or 50

    went 5:10 last year,
    5:02 in 2009 in B70,
    4:54 SCM in Dec 2010,
    4:18 scy in Mar 2011

    Tyler and Ross are in my heat.
    Ross is likely to
    work the fl & bk, struggle through the BR and hammer the free.
    probably need to be close at the 200 &
    ahead at the 300

    We'll see


    2011 South Central Zone LCM Championships
    Fri Jul 22 - Sun 24, 2011

    Shenandoah, TX (Near the Woodlands just north of Houston) very Nice Pool

    PSYCH SHEET

    Meet Information

    South Central LCM Zones: DAYS AWAY

    Thu Jul 21st leave for Houston & catch American Idol Live

    Fri Jul 22st meet begins at 4:00 pm
    400 IM

    Sat Jul 23rd
    400 FR, 50 FL, 100 BR, 200 FL, 200 IM

    Sun Jul 24th
    100 FL, 50 BR, 200 BR, 50 FR, 800 FR

    had an easier lineup then
    decided to take a crack at the 400 fr, 800 fr, & 200 fl South Central Zone Mens LCM Records
    Categories
    Swim Workouts , Planning
  10. Mandatory Day off!

    by , July 21st, 2011 at 12:17 PM (Chowmi's Blog)
    Now, don't laugh, but I think i've been working pretty hard lately! So i'm going to take the day off and rest!

    The girls are at ASI gymnastics camp (where they don't do any gymnastics). The best part is that Braum's ice cream in en route. I see an adult size cone with Cherries Jubilee!!!

    ++++++++++++

    Good luck to all my friends at South Central Zone Masters! Here is the webpage with roster, psyche sheet, etc:

    http://www.wmst.net/calendar/usms-scz-lc-championships

    SWIM FAST!!!!!!!!
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  11. Less than Speedo and pwb*

    This morning I went over to the Y for a short solo easy swim. I’ve reached the point that I can’t do my morning stretches very well if I haven’t swum first. This makes me feel old.

    On the upside, the Y is only a 10 minute walk away, and the locker rooms are definitely much more spacious than my shower at home. So a quick swim-and-stretch session there is not a bad way to start the day!

    I just did my regular workout warmup, keeping everything easy and dreamy:

    400 scy swim (200 FR, 200 alt st/fr by 25)

    200 kick rev. IM order

    200 pull, bilateral breathing

    200 rev. IM, drill/swim by 25

    50 play

    That was it!
    *(and it only beats pwb's total yesterday because I was swimming yards rather than meters.)


    The other good thing about visiting my Y in the morning is that most other places where I might need to run errands—farmers market, grocery stores, drugstore, hardware store, library, bakery—are en route. So if I plan well I can get all my errands done afterwards, before the heat of the day kicks in, and before the sidewalks and stores get too crowded.

    There was some bad news regarding my other pool at Riverbank State Park yesterday. There was an explosion and fire in the sewage treatment plant that it sits atop. The whole park and plant had to be evacuated, the plant was shut down, and after it reached its holding capacity, sewage was released out into the river. It’s not certain yet when the plant will be back working—for the sake of the river, and secondarily the pool, I hope it is very soon. I’m feeling concerned and discombobulated over this development—hard to believe it was just last week that the last stage of 8 Bridges went right by there, and another swim race passed by there over the weekend.
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  12. Two Sprint Days in a Row?

    by , July 21st, 2011 at 10:15 AM (Year Three: The Road Back)
    Yep... that's exactly what today was. Actually, here's what today was (for me):

    350 Warm-Up
    1 x 300 Kick Moderate on 6:00
    6 x 50 Kick Fast w/o fins on 1:20 (made them all - barely)
    8 x 50 Catch-Up Drill/Swim on 1:05
    20 x 50 Free Test Set on 1:30 (did as sprints - held :40 - :41 average, :38-:43 range
    400 Cool-Down
    Total Meters - 2750


    The option on the set of 20 was to either swim it as sprints, at a middle distance pace and do 75s. I chose the sprints of 50. All told, being able to hang my hat on a :40-:41 average ended up being pretty good. About 8 swims into the set, I felt something in my left thigh kind of pop... pulled the next two (which were obviously the slower speeds)... and then finished out the set in a bit of pain. However, every time I felt like simply cashing in, I just looked one lane over. For whatever reason, BC decided to swim the entire set (on a 1:30 interval) as 100s. By the end, he was really beat... but he made every single one! There was no way I could loaf when he was putting in that kind of effort.



    I got home, iced and stretched pretty good, and am now sitting at my desk. It's not hurting right now, but I did certainly feel some pain when I was coming down the stairs at home. But.... time will tell. Hopefully it will loosen itself out as the day wears on (because I am supposed to be playing a softball doubleheader tonight in 95+ degree heat). What I'm really hoping is that it doesn't interfere with my swimming tomorrow (IM day) and my open water swim on Saturday. I guess time will tell... and hopefully heal!


    That's it for now. I'll check in tomorrow.


    Happy swims to you!
    Categories
    Swim Workouts
  13. Thursday workout

    by , July 21st, 2011 at 08:25 AM (Pete's swim blog)
    Biking and swimming is wearing me out fast but my weight is back under control. Don't know how I'm going to make it through taper without gaining 10 lbs.

    LCM

    500 Free
    5 x 100 Free down / drill back

    200 Kick
    2 x 50 Free
    200 Kick
    4 x 50 Free
    200 Kick
    2 x 50 Free

    5 x 100 - 2:30 Odds Easy/ Evens hard
    500 Pull
    5 x 100 - 2:30 Evens Eady/ Odds hard

    200 Pull
    4 x 50 IM Order
    200 Kick
    4 x 50 Choice Stroke

    200 Cool down

    (4500m Total)
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  14. A good sprint day WOW

    by , July 21st, 2011 at 07:28 AM (Mixing it up this year)
    For some reason today I was able to sprint atleast 25 and feeling like I could go a 50 at that pace. I didn't want to push my luck. The pool was empty today, just the way I like it.

    10x100@2:00 Free
    500 Free kick w/fins every 3rd 25 fast
    500 Free w/snorkle
    8x50 from dive sprint 25 then easy free, alternate fly and free
    100 free from dive breakout speed then easy rest of the distance

    Total 2500 meters
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  15. Wednesday

    by , July 20th, 2011 at 11:24 PM (Swimming, Life, and Other Stuff!)
    Yesterday's 20 minute TRX routine left me SORE and TIGHT in the abs and shoulders. I hope this dies down by tomorrow morning.
    Today was a short stretchy swim solo @ the Monon Center:
    **500 freestyle warm-up swim
    **4 X through:
    100 Kick @ 2:00
    100 Pull @ 2:00
    3 X 100 Free @ 1:45
    **12 X 50 @ :55 done in sets of 4 holding pace steady and each set faster.

    3,100 scy

    Does anyone in the forum have any information on Long Q Rhythm and its effects on swimming and training? I'm a little freaked!
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  16. Week 3 of the Return

    by , July 20th, 2011 at 10:48 PM (Elise's Fitness Fun)
    Still trying to hang in there with working out and blogging. Have to admit that the heat is making it a challenge to work out. Also, taking a graduate history class that is one semester crammed into just the month of July is making it hard to blog. O.k. Enough whining. As my friend always says, "Do you want some cheese with that whine?"

    Anyway, week 3 was light, but here is what I did:

    Sunday, July 3
    Ran 3 miles (with a little bit of walking in there) at a 10:45 per mile pace. Ran in bird santuary that has a dirt path.

    Tuesday, July 5
    Ran 2 miles at a 10 minute per mile pace.

    Saturday, July 16
    18 mile easy bike ride with friends. Biked with some folks haven't seen in a couple of years. Went real easy, averaging 15.5 mph.
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  17. Wednesday, July 20, 2011 5:45pm

    by , July 20th, 2011 at 10:39 PM (Fast Food Makes for Fast Swimming!)
    Solo at the Y.

    Warmup
    200 Free
    200 Free Pull
    200 IM

    16 x 25 Kick w training fins @ :30 (2 SDK on back, 2 Flutter w/ board)

    1 x 50 Fly, 1 x 50 Free @ 1:00
    1 x 100 Free @ 1:25
    1 x 50 Fly, 1 x 50 Free @ :55
    1 x 100 Free @ 1:25
    1 x 50 Fly, 1 x 50 Free @ :50
    1 x 100 Free @ 1:25
    1 x 50 Fly, 1 x 50 Free @ :45
    1 x 100 Free @ 1:25
    1 x 50 Fly, 1 x 50 Free @ :40
    1 x 100 Free @ 1:25
    25% Fly (not a fly set)

    Descending Interval/Distance set
    5 x 100 Free Pull @ 1:30, 1:25, 1:20, 1:15, 1:10 right into
    4 x 75 Free Pull @ 1:05, 1:00, :55, :50 right into
    4 x 50 Free Pull @ :45, :40, :35, :30
    I dropped the pullbuoy on the last 50 so I could kick like mad to make the interval!

    100 EZ
    ----------------
    3100 Yards

    The final set was fun. Just as the interval almost gets to be impossible, you cut the distance down but stay on the descending interval, sort of as a recovery swim, then build up to near impossible, and recover again for the 50s. Fun way to break up a 1000.
  18. Emphasis on the kick

    Tonight's practice was all about the dolphin kick. No intense swims only concentrating on the kick. I am not the strongest kicker in the world but I understand the importance of a strong kick. I will admit that even though I may not like it, I need to do more kicking.

    300 Choice
    8 x 25 BR pull w/dolphin kick @ 40

    300 dolphin kick
    alternate front and back by 25

    12 x 50 @ 55
    3 of fly, back, free
    4 dolphin kicks off each wall

    600 dolphin kick w/fins on stomach
    12 x 50 swim breast @ 1:15
    ...concentrate on the dolphin movement
    600 dolphin kick w/fins on back
    10 x 50 FR @ 55 four SDK off walls
    ...Went 500 pace
    300 dolphin kick (25 front/25 back)


    200 w/d



    4300 scy


    We didn't have time to get in the last 300 kick and my oldest daughter was with me tonight and I needed to get her home. She swam in the therapy pool while I practiced. Driving home at 8:00 and it was still in the low 90s.
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  19. Pluggin' Along!!

    by , July 20th, 2011 at 07:02 PM (Workout Swimmer)
    Hard workout today, but happy with how I did.
    600 back/free
    500 locomotive pull
    400 reverse IM
    300 kick
    200 reverse IM
    100 "under/over"
    100 easy
    8 x 100 on 1:40, descend in pairs, last 2 I held under 1:25!! All were 1:29 or better
    16 x 50 kick on 1:10 (no toys)
    100 easy
    400 pull
    100 easy easy
    One of those mornings where I wish I could stay until 8am and get the whole workout in!! The kids probably did 6500 or so - they had a board set which started with 2 x 400 pull & went on & on - I only did the first one & had to get to work. Ah well, perhaps once I start my new job at the Minute Clinic!! Woo Hoo, Can Hardly wait!

    Total: 4400 LCM

    Only two more practices until I start my taper!!!

    Updated July 24th, 2011 at 05:58 PM by Celestial

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  20. Mini Sprint Day

    by , July 20th, 2011 at 06:28 PM (Chowmi's Blog)
    On my own, SCM Baylor Fitness Center
    The Lanes were nearly full, so I had to use a crappy shallow lane

    500 warm up with fins

    8 x 25 underwaters

    4 x 75 25 kick/50 swim

    50 easy

    4 x 25 % build
    50 easy

    4 x 25 variable fly
    50 easy

    2 x 50 free from a dive
    31/31 I left late both times, gotta get my countdown down.

    50 easy

    The End
    +++++++++++++++++++++++++++
    I was pretty tired today, swam very late.

    +++++++++++++++++++++++++++
    I'm totally pissed at something that happened at work today. The general gripe is employees who phone it in, and think that just passing you a message is good enough, instead of actually following through.

    ++++++++++++++++++++++++++
    Tonight: Dallas Summer Musicals - Guys and Dolls. I'm not that excited about it. We've had season tickets for so many years and each time my mother in law and I square off for who's going to be the first to say, "Let's not go". We usually only stay for the first 1/2. But for me, i'm about done after eating the buffet dinner. The meat carvers know me. And the only reason I renewed this year? The season tix holders next to us asked if I was going to renew, since they want our seats (we got really good seats, perfect for quick exit and leg room). That would be a YES, and NO, you can't have my seats! Do you know how many years it took to get them? Geez!
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