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  1. Wed., July 27

    by , July 27th, 2011 at 04:40 PM (The FAF AFAP Digest)
    ART, 30 minutes

    No swim today. Too busy. The swim team had a "splashathon" to raise money for a local charity, and helping with that killed my morning. Appointments and errands in the am, including to see my beloved chiro.

    He says I have a RC strain. Grr. It really pisses me off -- I try to be so careful with my shoulders. I can't think of anything that caused it apart from the deep tissue, although possibly that exacerbated a previous undetected twang. And it's in an area I've never had problems with before. Anyway, he worked it over and I am now clad in pink kinesio tape. One more week for it to heal. Will be using my nifty activewrap to ice the shoulder.

    Happily, I am having a belated birthday dinner with my BFF tonight. However, I am now stumped over what to wear with the neon tape ...

    Updated July 27th, 2011 at 05:19 PM by The Fortress

    Categories
    ART
  2. Final stretch into Sectionals

    by , July 27th, 2011 at 03:42 PM (Chowmi's Blog)
    Tough to swim on a full stomach! I ate lunch just before going, so whew it was tough to breath. And yours truly kept feeling that urge. heh heh.

    SCM at Baylor on my own

    But not before...I said Howdy-do's to everyone getting out of the noon workout.

    Bonus! Jennifer Brooks swam at noon today; she's here for the summer doing her law school internship. I was nearly slobbering when I saw her and then learned she is hoping for a full time offer and wants to move back to Dallas and live in Lakewood, which is my neighborhood! I hope it all works out. I see my future training partner!!!! Well, one can hope.

    And then back to being all-alone:

    200 easy swim
    200 kick with fins
    200 easy swim
    8 x 25 underwaters
    200 easy swim with fins

    100 on 1:30 (about 1:19)
    75 on 1:30 (about 59)
    50 on 1:30 (about 36)
    25 (16ish)
    easy 50

    rest up a bit. ruminated about taking a bathroom break, but decided it would take too much effort to walk all the way over there..

    100 on 1:30 (about 1:13)
    75 on 1:30 (about 56)
    50 on 1:30 (about 35)
    25 (15ish)
    easy 50

    200 easy

    Rush for the ladies room!

    The End

    +++++++++++++++++++++++++++++
    Switching gears and goin' over to Facebook to friend Jen!

    Not sure if I will swim tomorrow. Depends on if I want to take a shower or not.

    ++++++++++++++++++++++++++++
    Here's a link to the lame-o internet live stream of finals for Sectionals. For your sleepless nights, watch Tuesday's 800 finals. I think it's nearly 2 1/2 hours of misery. The only excitement was at the beginning when my USA coach walked in front of the camera. Downhill after that.

    Real Time results, too. Could never find pysche sheets.

    http://www.gulfswimming.org/meet_inf...0streaming.pdf
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  3. Earlier This Week

    by , July 27th, 2011 at 03:18 PM (Year Three: The Road Back)
    The beginning of the week was a few days of pretty sluggish workouts. While I wasn't particularly sore from Saturday's 6000 meter extravaganza, I felt nasty in the water - really slow, unable to find a good catch, etc. Actually, on Tuesday we did a 30-minute swim. Going free, I only got 1725 (roughly a 1:44 per 100 pace). I used to get 2000 scy during a 30-minute swim, so I was pretty disappointed with this swim. Ugh.

    Today, it wasn't totally better, but we did fast 100s and I was okay with my times. Here's what we did:

    200 Warm-Up
    1 x 450 Kick on 6:30
    6 x 50 Kick Fast on 1:10
    5 sets:
    - 1 x 100 Drill/Swim Free by 50 on 2:30
    - 1 x 100 Free Moderate on 2:00
    - 1 x 100 Free AFAP on 2:00 (got 1:23, 1:24, 1:23, 1:23, 1:13 - last only w/ fins)
    500 Cool-Down
    Total Meters - 2950

    I was hoping that the last 100 AFAP would be faster and moved in front of a few people in the lane who weren't wearing fins. I didn't think there was any way that I would catch K in front of me, but I did by the flip turn. That time (w/ fins) should have been faster.... I know for next time.

    On a bummer note, my first ever open water race just got cancelled. Of course, I totally understand why - between the reservoir's water temperature hovering around 88-89 degrees and an algae bloom - I appreciate the organizers not putting me in jeopardy. However, I am a bit bummed that I have to wait until the end of August to do my first open water race. My only debate is whether to do the 2K or the 4K. LM is encouraging me to do the 4K, but I'm not sure I'll have a straight 4K in me. Guess time will tell. The registration deadline is not for a while and I'm planning on doing several open water swims in the next few weeks, so I guess I'll try to do a 4K and see how it goes - and base my race decision on that. Thoughts?

    Enjoy your swims and I'll check in tomorrow.
    Categories
    Swim Workouts
  4. Wednesday, 7/27/11

    by , July 27th, 2011 at 02:07 PM (A comfort swimmer's guide to easy swimming)
    SCM

    Warm up (600)
    3 x 200/20sr build each - dps

    Main Set (2400)
    3 x 800
    1) swim straight desc by 200's
    - went 13:10, (by 200's - 3:25, 3:20, 3:15, 3:10)
    2) negative split 800: 400 (10sr to check time) 400 faster pace
    - went 6:32 (8sr), 6:20
    3) 25 strong kick - 75 swim build all @ 20sr
    - kick on back, swim alternated back & free, 1:40 for free, 1:50 for back

    Warm down
    100 easy mix of free, fly, breast

    Total: 3100 meters
    Categories
    Uncategorized
  5. Sarasota Y Sharks Masters 5:30 AM Workout -07/28/11

    by , July 27th, 2011 at 01:21 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest Workout
    LCM
    WARM UP:
    8 X 100 2:00

    1 X 500
    Broken :15 @ 250
    Fins optional
    Get your legs warm

    1 X 50 moderate
    1 X 50 kick-no board
    1 X 50 moderate
    1 X 50 25 sprint/25 easy
    All on 1:20, choice
    Four times through

    6 X 50
    odd: Blocks-20 sprint/easy finish
    even: 25 easy/25 build to race finish

    OPTIONAL: Block swim for time

    RELAY EXCHANGES

    DISTANCE SWIMMERS: 10 X 50 1:00 @ race pace

    WARM DOWN: 4 X 50 easy 1:00

    2600/3100M
    Categories
    Swim Workouts
  6. Wednesday Workout

    by , July 27th, 2011 at 10:56 AM (Pete's swim blog)
    Felt sluggish early. Picked it up later. Found that I pull better breathing left than I do to the right. But I swim better breathing to the right. Not sure why that is. Perhaps a mystery to be solved after nationals.

    LCM

    200 Free
    200 IM
    200 Kick
    200 Pull
    200 IM
    200 Free
    Nothing hard... just warming up

    3 x 100 Kick
    4 x 50 Build

    3 x 100 Pull
    3 x 25 Sprint (Free 13.7, Br 16.3)

    175 Cool down

    2450 Total

    Updated July 27th, 2011 at 04:49 PM by pmccoy

    Categories
    Swim Workouts
  7. fly good free not so good

    by , July 27th, 2011 at 07:46 AM (Mixing it up this year)
    My fly sprints felt great, free I just couldn't move.

    5x200@4:00 Free w/snorkle
    8x25@1:00 Free kick w/snorkle
    500 Free kick w/fins every 3rd 50 fly
    6x50 from dive 25 sprint alternate fly/free 25 easy free
    5x100@:10R choice w/fins

    Total 2500 meters
    Categories
    Uncategorized
  8. Tuesday, July 26, 2011 6:00pm

    by , July 26th, 2011 at 10:55 PM (Fast Food Makes for Fast Swimming!)
    Solo in about 40 minutes at the Y

    5 x 100 Free @ 1:30 warmup-ish (1:12-1:15s)
    5 x 100 Free Pull @ 1:25 (1:10s)
    5 x 100 Free @ 1:20 (1:10s)
    5 x 100 Free pull @ 1:15 (held 1:05-1:07s)

    3 x 150 IM (25 SDK on back, 25 Fly Drill, 100 IM) @ 2:30

    50 EZ
    -------------------
    2500 Yards

    Nothing special. I was just lucky to get into the pool tonight for a swim. Hoping to be able to compete on Sunday, but will wait and see what's happening with life as of Saturday evening. Game time decision I think.

    Projected for Sunday: 100 Free, 100 Fly, 200 Back - all LCM with the kids in the LC Champs for the Inland Empire LSC
  9. 1/4 Vasa and The Golden Corral

    by , July 26th, 2011 at 08:06 PM (Chowmi's Blog)
    Today I am taking the day off. I actually had to go and get a retirement card & present and that took up my 1 hour usually alloted for swimming.

    +++++++++++++++++
    Very light Vasa
    and
    Dryland/Stetching
    about 30 minutes

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

    In other exciting news to show how well-rounded I am, I am nearly over my couponing hobby and entering my buffet-searching hobby. After re-discovering the Golden Corral, and revelling in how cheap it is (and it's not very expensive, either, haha!), I had an epiphany that my girls are at the prime of their buffet years.

    First, they are old enough to get the food themselves, make some healthy choices, and best of all, they like to get me a plate! Plus they eat more than say, at 5 or 6, when as soon as I start my 2nd plate, they whine about being done, bored, or have to go to the bathroom.

    Life doesn't get much better than a relaxed multi-plate buffet when you are in total synch with your buffet mates, and they offer to get you another plate every so often. Well, maybe it does, if you go to a swim meet beforehand.

    And the fall-out-of-your-chair price of $4.99 with drink included for 12 and unders...we will be back!
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  10. Tuesday, July 26

    by , July 26th, 2011 at 06:48 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    4 x 50 single arm fly

    6 x 25
    odds = shooter
    evens = no breather free

    50 scull

    6 x 25
    odds = shooter
    evens = no breather free

    50 scull

    -- Other person in the lane left. So I did 3 backstroke starts.

    6 x 25
    odds = shooter
    evens = no breather free

    50 scull

    4 x 25 easy breaststroke

    4 x 50 stroke drills

    50 EZ

    Total: 1750


    Stretching & Yoga, 30 minutes

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


    Commentary:

    Just another easy workout. (Not sure that should be called a "workout" actually.) I was somewhat cheered by the fact that I felt lighter in the water and riding higher than on previous sluggish days. I am somewhat down by the fact that I now officially feel fat again after the abrupt halt to training. And even more down by the fact that someone backed into my new car today. On the upside, she did leave a telephone number so that I'm not hit with the deductible.

    I could feel the groin strain in breast today, but it wasn't bad. I wish 50 breast were the last event instead of the first though. My shoulder is still twingy, but much better. Oddly it hurts when I swim with high elbows in free. So I am just using my straight arm sprinter version of free. (Although I noticed the women who won the 1500 free today at Worlds used a straight arm style.)

    I have tinkered around with my backstroke start the last few months. But I am most comfortable with a somewhat unconventional style. I don't push my ass out as far as most advocate and my feet-ass are at less than a 90 degree angle. I just like to pull up with a straight back and head neutral or slightly back. I seem most like the woman in lane 5 here: http://www.universalsports.com/video...es+bronze+back. And if she can do it that way, so can I!

    Updated July 26th, 2011 at 09:35 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  11. Day one of my Taper

    by , July 26th, 2011 at 05:46 PM (Workout Swimmer)
    Using the Tempo Trainer a lot today to see if I can get the hang of it. Really working on the DPS, which I'm not sure is the right thing to do right before a big meet - but it's not like I'm changing my stroke, I'm just sorta stretching it out, and trying to make it more efficient. Counting my strokes is making me really aware of this, too.



    600 back/free
    300 pull
    3 x 100 pull on 1:40 (holding under 1:30)

    6 x 50 pull on 1:00 (holding :43 or better)

    300 DPS

    300 DPS

    3 x 100 on 1:40 (holding about 1:28's doing DPS)

    6 x 50 on :50 (holding about :43 doing DPS)

    100 easy
    4 x 100 kick on 1:50 W/fins
    100 easy
    300 breast/free



    TOTAL: 3600 LCM


    This tapering thing is harder than it looks! I didn't swim yesterday, because I sorta wanted to "avoid" ATAC & do my own thing, taper wise, the kids being mostly done with their big meets and all (I certainly can't hang with the Nat'l qualifiers!) and swim every other day. I'm already scheming on how I can get to the pool tomorrow!
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  12. Tuesday

    by , July 26th, 2011 at 03:58 PM (Swimming, Life, and Other Stuff!)
    I worked out at the Healthplex. TRX was 1st on the menu. I left the gym sweaty and tired!
    The Healthplex pool is sooooo dark and green. You can't see the bottom in the deep area due to the murk; not the most inviting pool in the planet but a good water temp!
    **500 Free Swim
    **5 X 200 @ 3:45 interval--Pull/Kick/IM/Drill/Swim
    **16 X 100 @ 1:50 interval and done in groups of 4 IMO Pacman
    **4 X 75 @ 1:30 (25 stroke/50 Free)
    3,400 Scm

    Off to dinner and shopping with oldest daughter!
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    Uncategorized
  13. Tuesday, 7/26/11

    by , July 26th, 2011 at 02:56 PM (A comfort swimmer's guide to easy swimming)
    More boring distance work!

    SCM

    Warm up
    800 continuous freestyle swim working on sighting

    Kick set
    2 x 200/20sr 25 fast-50 ez-75 fast-50 ez
    - #1 on belly with board and snorkel, time around 2:30
    - #2 on back, time around 2:30

    Main Set
    3 x 400 on 7:00, 6:50, 6:40 ds and neg split
    - went 6:35, 6:23, 6:20

    Pull
    1 x 600 work off the walls and the first 15m of each 50
    - with buoy and freestyler paddles

    Cool down
    100 ez

    Total: 3100 meters
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    Uncategorized
  14. Sarasota Y Sharks Masters 5:30 AM Workout -07/27/11

    by , July 26th, 2011 at 02:40 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest workout

    1 week out from the start of Nationals!

    LCM
    WARM UP:
    3 X 200 3:45
    2 X 100 2:00

    1 X 600
    Broken 15 seconds at each 200
    Fins optional

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

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

    6 X 50
    odd: Blocks-sprint 20/easy in
    even: 25 easy/25 build to race finish

    1 X 50 or 100 Blocks @ race pace

    WARM DOWN: 4 X 50 easy 1:00

    RELAY EXCHANGES

    DISTANCE SWIMMERS: 10 X 50 1:00 @ race pace

    2600M
    Categories
    Swim Workouts
  15. Tuesday workout

    by , July 26th, 2011 at 09:37 AM (Pete's swim blog)
    Swam a 1:09 100 today. No drag suit from a dive. Seems to be significant improvement over what I have been doing. Got a little sloppy on the way back. I think going under 1:05 is definitely possible for me. I'm seeded at 1:07.37. It would be nice to break that in practice.

    LCM

    500 Free
    400 IM Drill

    200 Kick
    200 Pull
    4 x 50 Build

    200 Pull
    200 Kick

    100 Free (1:09)

    300 Cool down

    (2500m Total)
    Categories
    Swim Workouts
  16. Easy day

    This morning I had an easy-swim-and-stretch session over at the Y. I got to swim in the same lane with one of my regular swim buddies even though we were doing different things, so that was nice. Here’s what I did:

    Warmup
    200 relaxed FR
    200 alt ST/FR
    200 kick rev. IM order
    200 pull
    200 rev. IM d/s by 50

    50 BR kick build
    6 x 25, odds easy FR, evens BR mod-fast [I had fun experimenting around with arm angle on recovery after watching Rebecca Soni on last night’s broadcast!]

    200 warmdown + play

    That was it. Afterwards I went upstairs and had a good half-hour stretch—felt very good and blissy.
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  17. Too Tired Today

    by , July 26th, 2011 at 07:24 AM (Mixing it up this year)
    Even though I had no energy today I managed a good workout.

    10x100@2:00 Free
    500 Fly kick w/fins on back
    3x200@4:00 Fly as 50 rt arm/50 lt arm/50 kick/50 swim
    4x50 from dive sprint 25's alt fly/free felt ok but tired
    200 Free w/snorkle easy

    Total 2500 meters
    Categories
    Uncategorized
  18. Monday, July 25, 2011 5:45pm

    by , July 25th, 2011 at 10:31 PM (Fast Food Makes for Fast Swimming!)
    Whew...I'm out of shape, and I can admit it.

    There's nothing like a lot of work and no swim to let you know it too!! The thought has gone through my head to actually skip the competition this coming Sunday, in the USA-S LCM Champs for the Inland Empire. I'm signed up for Sunday only, swimming the 100 Free, 100 Fly, and 200 Back. I'm not sure if it'll even be worth the gas for a 2+hour drive each way. Who knows though, I'll probably go, 'cause I hate to miss a race.

    Tonight:

    100 Free
    100 Back
    200 Free Pull
    100 Back Kick w/ 5 SDKs of walls

    10 x 50 Odds Free, Evens Back @ :45

    4 x 125 Free Pull @ 1:35, (held 1:25s)

    6x thru:
    1 x 50 Free @ :50
    1 x 25 Fly @ :30

    50 EZ
    (got out before the lifeguards had to make a rescue)
    ------------------
    2000 Yards

    I've done 19.38 miles so far this month according to GTD. That's so amazing!! Yeah right. That's 0.77 miles per day in the pool. No wonder I'm up about 8 pounds from a little over a month ago. We'll just say I'm packing on a little extra to be prepared for the OW swim at the end of August!!
  19. Monday, 7/25/11

    by , July 25th, 2011 at 07:48 PM (A comfort swimmer's guide to easy swimming)
    Saturday I did not workout. Then yesterday i did a short bike ride and then went hiking.

    Today I had a really crappy swim. Must have been tired from the biking and hiking.

    SCM

    Warm up (800)
    300 Swim
    200 kick
    6 x 50/1:00 (15 – 20 – 15)

    Main Set
    6 x 200/20sr
    - these just kept getting slower. First three were 3:15, then went 3:20-3:25-3:30 for the last 3.
    6 x 100/2:00 - ds 3 - didn't do much better on these. 1:40-1:45


    Total: 2600 meters
    Categories
    Uncategorized
  20. Monday, July 25

    by , July 25th, 2011 at 06:09 PM (The FAF AFAP Digest)
    Gym:

    15 minutes RC exercises

    30 minutes foam roller & stretching

    -- When I stretch, I pick from the following list of stretches: http://forums.usms.org/blog.php?b=14191


    Swim/SCY/Solo:

    600 various

    4 x 100 w/paddles
    25 scull, 25 kick, 50 free

    4 x 25 shooters

    50 EZ

    4 x 50, burst dolphin kick to 15 + cruise

    50 EZ

    2 x (25 AFAP w/fins + 75 EZ)
    free, low 11
    flutter kick w/board, low 11

    50 EZ

    1 x 50 fast fly w/fins
    -- high 24

    200 EZ

    Total: 1900

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

    Commentary:

    I'm feeling rather tired and sloggish the last few days. It's likely just that lovely stage in my taper, though I haven't slept that well the last couple nights either. Got home late last night after seeing Captain America with Mr. Fort.

    This may be the last time I look at the clock. Might be my last fast 50 too.

    The meet info for the Terrapin Cup on Aug 20-21 is up: https://www.clubassistant.com/club/m...1553&smid=3289. I'm likely just going to swim 50s at this meet. But I'll see how Nats goes. Maybe I'll have to enter some surprise event so everyone can have a good laugh.
    Categories
    Swim Workouts , Yoga