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  1. Sunday, Oct. 2

    by , October 3rd, 2011 at 11:08 AM (The FAF AFAP Digest)
    TRX Drylands:

    Y pulls, 2 x 20
    tricep extensions, 2 x 20
    squat jumps, 2 x 15
    lateral barrier jumps, 2 x 10
    knee ins, 2 x 10
    standing roll out, 2 x 15
    med ball throw for distance + AFAP sprint across lawn to retrieve, 10

    Erg, 30 minutes:

    This was the first time I've been on an erg. Had to get some tips from Mr. Fort first. I liked the erg better than the stationary bike. It hits all body parts and is great for back strength.


    I had a super busy weekend -- no time for working out if I wanted any sleep. Which I always aspire to! Hence, I only managed a quick workout at home. My father in law was in town, Lil Fort had a soccer game and cross country race, it was Homecoming weekend and we had tickets to a 25th anniversary performance of Les Mis at the Kennedy Center. Whew. The cross country meet was brutal -- high 40s and rain. (This is freaking Nov weather.) But Lil Fort was game enough. It was her first race of any kind in the 11-12 age group; she finished 2nd and was very happy. After hours in the rain I was frozen. I had thought about trying to squeeze in an hour swim, but opted for a hot shower and downloading homecoming pics. One of Teen Fort below.

    As a result of this busy-ness, that was almost a recovery weekend. Mini Fort warned me that my back would be sore after my first erg workout. Not so, I am fine. I don't feel like the TRX was much of a workout either but I will be cautious and bump drylands to Tuesday this week.

    Trying to decide what kind of workout to do today ... Usually Monday is a speed workout, but I may opt for a dread lactate kick set.

    Updated October 3rd, 2011 at 04:20 PM by The Fortress

    Strength Training and Dryland Workouts
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  2. Monday Morning Quaterback-stroke.

    by , October 3rd, 2011 at 10:55 AM (The Labours of SwimStud)
    Well, I didn't watch Giants vs Cards yesterday, but I checked in with a bout 3 mins to go and saw the G-men were behind but close, but without timeouts. I shrugged a "here we go again" shrug and I went to make dinner. I checked back a few minutes later to confirm what I expected only to see them take over on downs to win the game--I missed the score and the defensive stop...I just missed it all. I guess that's why they play the whole game and not walk away with time on the clock.
    "So what's the point of this story Stud? You're supposed to be writing your swim blog!" you say.
    Well I guess you could use that result as an example for life rules or perhaps for this community...swimming habits. For instance, it's #8 of a 10 rep set and you're flagging so you decide to bag 9 and 10 to move onto something else...hmm you didn't finish the game.
    You had a really bad start on your 100FR at a taper meet, you mentally tell yourself that you've blown your chance of breaking a PR and back off to 95% as it's pointless...hmm you didn't finish the game.
    Turn these things around. Swim 9 and 10 on that set...ok maybe you're not hitting that speed you wanted but you're setting a behaviour pattern. That big race...don't get upset and cave...get mad and swim harder when you get to the wall--you might just find you found something extra to make up for the cruddy start... we tell our kids "Play to the whistle!" or in a broader sense "Finish the game!"


    Warm Up
    600 FR/BK by 50's Adding more back to my warm up is paying off...not going to get really fast but I feel I improved a bit.
    10 x 50 K 1:30 tried to work on feel and flexing my ankles...I have an ankle issue brewing...feels tight...any home treatment regimens out there?
    100 EZ


    5 times through:

    1 x 200 FR 3:30
    1 x 100 FR Pull w/paddles 1:45

    500 FR/FL by 50 w/fins

    300 EZ
    2 x 50 FR Fast 1:30

    Updated October 3rd, 2011 at 12:07 PM by SwimStud

  3. Monday workout

    by , October 3rd, 2011 at 10:09 AM (Pete's swim blog)
    Swam w/ Roger and Kent next to Dave and Dave. Pool temp down to 80 due to broken boiler. Will be nice until next week when it gets below 75. No drag suit. Power hour format.

    Played soccer yesterday. Supposed to be no/light contact. I went after a ball against an opponent who was kind of new with the contact rules. In a serious match I'd have put my shoulder into his to establish some position which is what he fully expected me to do. I eased up and he dropped his shoulder into me sending me flying out of bounds on my back. It's been a while since I've been hit that hard. Woke up feeling pretty rough this morning. Dragged myself to the medicine cabinet for some ibuprophen and then headed to the pool. Didn't do too bad all things considered. Kick at the end went really well. Held 1:30's through 300 yards. Dropped to 1:35s after that. Just missed the split on #9.


    400 Warm up

    5 Times through
    * 75 Fr - 1:00
    * 50 Stroke - :30 (Hard)
    * 50 Stroke - :30 (Hard)
    * 75 Fr - 1:00
    5 Times through
    * 25 Kick - :30
    * 75 Fr - 1:00
    * 75 Fr - 1:00
    * 25 Kick - :30

    75 Easy

    6 x 50 - 1:00 From Dive (Fly/Br/Fr x 2)
    700 Pull - 9:00

    25 Easy

    1000 Kick - 15:00
    Kick until :30 behind 1:30 pace
    Swim free until back on 1:30 pace
    (Made 900 br kick)

    200 Cool down

    (4700 Total)
    Swim Workouts
  4. Geek's not going to understand this

    by , October 3rd, 2011 at 09:51 AM (Random Nonsense)
    Team practice SCY

    Warm up
    - 400 swim
    - 50 kick no fins
    - 300 back
    - 2x100 kick w/fins
    - 2x100 drill
    - 50 kick no fins
    Main Set #1
    - 10x25 breakouts on 30 (good streamline six fast strokes then ez)
    - 50 ez
    Main Set #2
    - 10x50 on 50 pacing
    -- 32x4,31x3,30x3 (didn't do well pacing)
    -- originally thought I would hold 34-35, so happy
    -- should have picked 29,30 to start with (200 pace)
    Main Set #3
    - 50 on :50 moderate
    - 100 on 1:40 moderate
    - 150 on 2:30 moderate
    - 200 on 3:00 moderate (2:20)
    - 200 on 3:00 faster (2:14)
    - 150 on 2:30 faster (1:42)
    - 100 on 1:40 faster (?)
    - 50 on :50 faster (31)
    Cool Down
    - 200 ez

    Morning humor:
    - Josh: The new girl might be fast
    - Me: Nothing like getting beat by a chick first thing in the morning
    - Josh: I am only guessing that because she actually moved forward during catchup drill.

    Coach had a new toy, a heartrate oxygenation finger monitor. My heartrate was 132 oxygenation at 97% after warmup, which doesn't mean anything at all to me. Since it took almost a minute to do my reading, I doubt it would be useful for me anyway.
  5. I could feel the weightlfting from Sunday...OUCH

    by , October 3rd, 2011 at 07:30 AM (Mixing it up this year)
    Did weightlifting yesterday and that just about ripped my arms for today. That is ok though since that is what I need to do to sprint. Have a meet this weekend with the kids and I will be doing the 50's Fr, Fl, and Bk and a 500 Free.

    Today was based on how I felt but I was fairly strong for being sore. Tomorrow will be deliberate sprint work.

    500 Free broken 1,2,3,4,1,1,2,3,1,2,1@:10R
    500 Free kick w/fins every 3rd 25 fast
    10x100@1:30 Free w/paddles & bouy went 1:24, 1:23, 1:23, 1:23, 1:22, 1:22, 1:23, 1:22, 1:22, 1:20
    10x50@1:15 Free w/snorkle 25 kick/25 swim focus on coordinating the kick (this is better for long course than short course)
    500 alt 100's odds free evens back each 100 was 50 swim/50 drill

    Total 3000 yards
  6. Dive Sunday!

    by , October 2nd, 2011 at 12:07 PM (Chowmi's Blog)
    Alas, the Sunday Sprint/Distance split is now off until the Spring. I don't know why, except perhaps because they only have one coach on deck. So it's mostly Stuff I Don't Do workouts. I went anyway, hoping the diving well would be clear.

    SMU, Sunday LCM
    Lianna McStravick coached

    600 warm up

    12 x 50 kick on 1 min
    no fins

    400 pull
    ==>no, 300 fins kick on all sides

    Main Set
    50 fast
    100 easy
    150 fast
    200 easy
    repeat 200 and come back down
    I did many dives from the blocks and running dives into the diving well. It was awesome. The set was pretty boring so by the end Lianna was essentially working with me one on one in the dive well and big pool on each dive.

    I didn't bother counting how many I did, just made sure to rest before each one and start punchy rather than trying to count or rush up to do another one. I probably did 10 maybe 12 in total.

    I made sure to take in every word Lianna was saying and her feedback. You don't get these one-on-one chances very often, and on such an important part of my race!

    This turned out great for me today. 1/3 of my race will be that dive, so might as well take advantage of SMU's diving well and blocks, even if I had to swim around everyone else. I am convinced this day will help more than if I did the set as proscribed.

    Today I will also do my Vasa and some drylands at home. Baylor Fitness Center doesn't open until 12:30, too late and cuts into the day.

    We have our office party tonight. The food looks good! I just hope everyone has a good time.

  7. Daily Double

    by , October 1st, 2011 at 03:40 PM (Random Nonsense)
    If you divide Kirk's single in half, my double comes close.

    4:30am Lifetime SCM Solo
    Warm up
    - 2x 150 swim 100 IM drill 150 swim 100 kick
    Failed Set
    - 2x100 on 1:15 (supposed to be 8)
    Kick Set
    - 10x50 on 2:00 hold under 1:00
    -- Still suck at kicking

    Noon Lifetime SCM Solo
    Warm Up
    - 4x 150 swim 100 back
    Main Set
    - 6x100 on 1:20 hold 1:13
    -- only made the first one on 1:13
    - 200 kick (legs cramping)
    - 2x100 with paddles and buoy (acclimation)
    - 6x100 P&B on 1:20 hold 1:13
    -- first 1:13, rest 1:11-12
    Cool down
    - 16x25s back/free

    I might not be physically ready to make 8 1:15s, but I can make more than 2. My mind wasn't into it today.

    The kick set was good (for me) and the pull set was fun.
  8. Week of 9/25/11 - 10/1/11

    by , October 1st, 2011 at 12:17 PM (An Uber Clydesdale Swimmer's Journey)
    Monday, September 26, 2011
    3400 SCY
    The first main set was a little difficult to grasp at first, at least until I recognised the pattern. Of course doing fly is never easy for me, but that was only an issue when it came to the longer distances. I'm just happy I didn't have to do fly twice in the 150! The next set I ended up doing it all breaststroke, yes that's 1100 yds of breaststroke! I know I'm going to be sore tomorrow!!

    400 free, easy
    8 x 50 IM order

    Main Set
    with 0:15 rest in between
    25 fly
    50 (bck/brst)
    75 (fr/fly/bck)
    100 (brst/fr/fly/bck)
    150 (brst/fr/fly/bck/brst/fr)

    with 1:00 rest in between
    all stroke or IM
    200, 250, 300, 350

    with 1:15 rest in between
    all free 400, 500

    Cool down
    200 free, easy

    Wednesday, September 28, 2011

    3200 SCY
    Today was the day of 200s! I really enjoyed the kick sets, as it gives me time to concentrate on one lacking facet of my swim technique. I've always swam primarily with my arms and shoulders. I don't know why that is, but as long as I remember, my kick has been marginal at best.

    400 free, easy
    8 x 50 IM order

    Main Set
    10 x 50 free (5 on the 0:55, 5 on the 0:50)
    3 x 200 IM kick 0:30 rest
    2 x 200 pull on the 3:30
    2 x 200 free descending 0:45 rest
    3 x 100 stroke (for time)

    Cool down
    200 free, easy

    Friday, September 30, 2011

    3300 SCY
    Friday is here and it's payday for me! Whew! I was happy to see that Nick didn't make the sets with large butterfly yardage, but just enough to allow me to work on my technique. We finished the main set with a drill that we hadn't done in a while: a pyramid.
    400 free, easy
    8 x 50 IM order

    Main Set
    5 x 50 on 0:50
    5 x 50 on 0:45

    with 0:15 rest in between
    50 fly
    100 back
    150 breast
    200 free

    50 fly (kick)
    100 back (kick)
    150 breast (kick)
    200 free (kick)

    alternating swim-kick-swim:
    50, 100, 150, 200, 150, 100, 50

    Cool down
    200 free, easy

    Dang it! It wasn't until right now that I realized that my weekly total was 9900 yds! I really need to add up my yardage throughout the week and if I'm going to be close on Friday, I need to do that little extra to get me into the 10K region.
    Swim Workouts
  9. Workout 10/01/11

    by , October 1st, 2011 at 11:57 AM (Maple Syrup with a Side of Chlorine)
    With Masters team at Rec scy

    750 wu

    10 x 50 Fr stroke work/drills

    5 x 200/150/50 on 2:30
    (fast third 50)

    4 x 75 on 1:30
    (50 fast kick, 25 sprint)

    2550 yds

    A rare event where rxleakem led the workout. Lots of emphasis on freestyle stroke mechanics, then some distance and kicking to practice these.
    Swim Workouts
  10. Waiting . . .

    I was sound asleep last night when the call came announcing that the Ederle swim had been postponed for a day, due to a heavy winds and a small craft advisory. My husband took the autocall, and had to wake me up to tell me. I contacted my crew so they would know they didnít have to show up at 4:30, checked in on the Yankees game (they got postponed due to weather too), then went back to bed. I was a little bummed about the delay, but it does look like Sunday will bring some better conditions.

    So today Iím trying not to be too impatient for tomorrow to comeóI was already yearning to be in the ocean and swimming last night, today even more so. I was tempted to head out to Brighton today for a little swim, but instead contented myself with a short workout at the Y plus a long stretching session. I did the exact same swim that I did at Riverbank yesterday, only in scy instead of lcm, and without the feeding practice (which amused the guards at RB yesterday):

    1000 warmup (200 fr, 200 st/fr by 25, 200 RIM kick, 200 pull, 200 RIM d/s by 25)

    6 x 50 @ :55, desc. 1-3 and 4-6 [FR for the 1st 3, BK for the 2nd FR]

    250 warmdown + play

    I felt good in the water and wanted to swim more, but I figure Iíll get in all the swimming I want soon!

    Iíll take it easy the rest of the dayóI now have a chance to clean up the mess I made yesterday pulling all my gear out to pack for the swim. Laundry and shopping for my nieceís birthday are also on my to-do list, plus a nap and a trip to the farmerís market. Itís kind of nice to suddenly have a free day, along with an excuse not to do anything too taxing.

    Looking forward to tomorrow!!
  11. Stealing from Fort - Video!

    by , October 1st, 2011 at 10:10 AM (Chowmi's Blog)
    I loved Fort's post and her upload so much that here it is again!

    It is a video of Natalie Coughlin's dryland exericises. Some real gems in the why-we-do-this commentary.

    Some highlight take-a-ways:

    1. Endurance is a much as it's going to be - POWER IS WHERE THE IMPROVEMENT WILL COME FROM

    2. Movement based exercises vs. just lifting a weight up and down.

    3. Lots of legs, legs, legs and hip exercises. I can modify most with my walkers and work up to doing them without any support! Lunges, sled, and the "lunge platform", as I call it.

    4. Strength, stability, and transference to the pool.

    5. Water exercises: running dives, weight belt kicking with head up, sculling with no legs.

    6. That cord thing. Haven't seen it at my gym, but they typically get the latest and greatest and then it disappears. Like the TRX. Hope no one steals my walker. I am not yet weaned!!!

    Note: She says she loves being a pro and training 5-6 hours a day, mixing it up with things outside the pool. Ok, so that means, i'm having to figure out what is best FOR ME to reduce it to 1 hour a day! Both in selection, which day to replace swimming, how intense, etc etc....that is where the art of swimming comes in as a masters swimmer! But wait, I think I see a 23.99 in there somewhere!

    Yesterday's workout:

    SCM, Baylor Fitness Center noon
    Steve Barnicoat coached

    300 warm up

    Designated Garbage Yardage Set:
    (Yes, straight from the coach's mouth - just get through this set!)

    300 1:30 base
    2 x 50 on 40

    200 1:30 base
    2 x 50 on 45
    2 x 50 on 40

    100 1:30 base
    2 x 50 on 50
    2 x 50 on 45
    2 x 50 on 40

    ============NO, N. O. spells NOOOOOO!!!!

    Easy goof around everyone else on the 3, 2,1 and strong "sprinter conditioning" on the 50's. Held all at 35 or less.

    200 easy kick, no fins

    12x 25's WITH FINS! Coach said, everyone get your fins!
    2 sets of 6 on 1 minute (and without a mutiny!!!)
    First 3
    6 beat kick, legs at 60% arms at 80%
    I actually did 100% legs arms at 50%
    2 ALL OUT
    1 Easy recovery

    Bonus for me:
    2 more all out, easy swim back

    The End

    I don't know why I never swam with fins. I am totaly a fin sprint swim convert now! After getting used to swimming with them on, I can clearly see how it's not cheating, not a crutch, same as how I use them for kicking. It truly got me up to race speed, similar to the assisted cords that pull you back, so you are up at true speed and can work work work that sprint without totally grinding yourself down. I loved it so much I did 2 more! I will have to go to FSS (Fin Sprint Swimmers) Anonymous soon it this keeps up!
  12. Saturday Workout

    by , October 1st, 2011 at 09:19 AM (Pete's swim blog)
    Swam w/ George, Mary, Andrew and Billy (came in late). Each had our own lane. Nice cool pool temp ~82. No drag suit.

    Warm up
    3 Times through
    * 200 Free
    * 150 IM (No Free)
    * 100 Pull
    * 50 Kick

    4 x 100 Kick w/ fins - 1:45
    4 x 125 IM - 2:00 (Extra 25 added in IM order)
    4 x 100 Free - 1:30 (Descended 1:18, 1:15, 1:10, 1:05)

    4 x 200 Pull - 2:45 (2:35, 2:30, 2:22, 2:20)
    4 x 225 IM - 3:45 (Extra 25 added in IM order)
    4 x 200 Free - 2:45 (2:40, 2:30, 2:25, 2:25)

    200 Cool Down

    (5700 Total)
    Swim Workouts
  13. Friday, Sept. 30, 2011 5:30pm (double)

    by , September 30th, 2011 at 11:13 PM (Fast Food Makes for Fast Swimming!)
    I decided I needed to give myself a good butt kicking tonight, since I won't be able to swim over the weekend at all around here. And an IM intense workout was just the thing. I find these really make me tired a lot quicker than all freestyle sets.

    500 Free (longest straight warmup swim in a while)
    8 x 50 Kick on back @ 1:00
    300 Free Pull

    Main Set #1:

    Intervals for Free - :30 base + :15 for each addt'l length
    Intervals for IM - 3:00 base - :20 for each length taken away

    1 x 200 IM @ 3:00 (went 2:33)
    1 x 25 Free @ :30
    1 x 175 IM @ 2:40 (50 Fly, 50 Back, 25 Breast, 50 Free)
    1 x 50 Free @ :45
    1 x 150 IM @ 2:20 (50 Fly, 50 Back, 50 Free)
    1 x 75 Free @ 1:00 (:50)
    1 x 125 IM @ 2:00 (50 Fly, 50 Back, 25 Free)
    1 x 100 Free @ 1:15 (went 1:06)
    1 x 100 IM @ 1:40 (50 Fly, 50 Back)
    1 x 125 Free @ 1:30 (1:25)
    1 x 75 IM @ 1:20 (50 Fly, 25 Back)
    1 x 150 Free @ 1:45 (1:43)
    1 x 50 IM @ 1:00 (50 Fly)
    1 x 175 Free @ 2:00 (went 2:01)
    1 x 25 IM @ :40 (25 Fly)
    1 x 200 Free @ under 2:15 (put on the paddles and buoy to go a 2:11, my legs were shot)

    50 EZ

    Main #2 (less intensive)
    2 x 25 Fly @ :30
    2 x 50 Back/Breast @ :55
    2 x 75 Back/Breast/Free @ 1:15
    2 x 100 IM @ 1:40

    1:00 rest

    2 x 25 Fly @ :25
    2 x 50 Back/Breast @ :50
    2 x 75 Back/Breast/Free @ 1:10
    2 x 100 IM @ 1:30

    my legs and body were just shot and dragging by the end of this set.

    150 EZ

    Still had some time before the swim team took over the pool, so...

    8 x 125 Free Pull - goal to hold consistent times from 1st to 8th
    2 @ 1:45 (1:24/1:25)
    2 @ 1:40 (1:25s)
    2 @ 1:35 (1:25s)
    2 @ 1:30 (1:24, 1:21)

    200 Long and EZ
    5300 Yards in 90 minutes + 3200 Yards from the a.m.
    = 8500 Yards for the day...I'm pretty sure this is a personal masters best for distance in a day.

    Afterwards (from a little inspiration by KNelson), I talked with the new coach of the age group swim team here in Wenatchee, and told him of my interest to swim purely for the workouts. It would benefit me to have other lanemates, and I'm also fast enough that I will push the age groupers and keep them honest! Win-Win.

    I can't afford to pay the full monthly rates, and asked him about the possibility of a "dropin" rate, since I'd probably only swim maybe twice a week at the most with the group. I'd still get my 5 mornings a week with the masters group, so this will just be a little bonus. He's going to have to talk with the swimteam board next week at their meeting, and also with the treasurer, to see if a "deal" can be worked out. I sure hope so! If not, oh well, I can still continue swimming on my own at the YMCA lap swims. If the team accepts me, then I will drop out of the YMCA and use those funds to pay for my swim team costs.
    I really need to win the lottery.
  14. Workout 9/30/11

    by , September 30th, 2011 at 09:55 PM (Maple Syrup with a Side of Chlorine)
    SCY solo at Rec:

    600 wu (200 FR, 200 BK, 100 FL/100 BR drill)

    (50 kick, 100 Pull, 50 kick, 100 Pull, 100 IM Fast)
    - 10 SR between each
    - 1st/3rd FR, 2nd BK

    200 FR fast
    2x100 fist/swim by 50 - FR/BK
    200 w/u junk

    2400 total
    Swim Workouts
  15. Frustration, Friday, Sept. 30

    by , September 30th, 2011 at 06:17 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Mason:

    Warm up:

    600 various
    6 x 50 single arm fly
    6 x 25 shooters
    4 x burst 25s
    50 easy

    Main Sets:

    16-17 x 30-50
    -- dive from blocks
    -- work on 50 & 100 kick count to 15 +breakouts

    100 EZ

    4 x (25 AFAP back shooter w/fins + 50 EZ)
    -- went 9s
    -- can't really go much faster than this as I have to decelerate not to smash into the wall

    2 more starts
    -- 5 minute fight with lifeguard who insists masters can't use the blocks during a designated masters swim

    8 x 25 easy speed fly w/fins

    -- ran out of time

    Total: 2350

    Massage, 75 minutes


    I was running very late today and didn't make it to the pool on time to do any sort of real workout. So I mostly worked on starts. I continued using the Race Club style start. I started off very well and then had consistency problems, always ending up at different depths, etc. On one, for example, I got great distance off the blocks, but was too deep and 12 kicks put me at about 17 meters. Sigh. A few I completely botched by not getting my hands together in time and twisting in the water. If I did that in a race, I'd have to bail. The block I was using was very loose, and that probably didn't help any.

    I'm not sure if it's worth the effort to keep with this start? But my other starts have always been great reaction time + very mediocre entry and distance off block. In contrast, in a couple starts today, I just nailed it and got much more distance off the blocks -- so much so that it might effect my kick count. So I am inclined to persist.

    However, the other problem is that one of the lifeguards asserted that her boss said we couldn't do starts off the blocks on Fridays. There are no cones on the blocks or anything. I guess they watched me do a sh*tload of them before unleashing that bomb?! If they stick to this policy, I won't have much opportunity to do any starts. The whole start thing is just beyond frustrating for me as it's the #1 thing I need to fix to go faster. For years, I've just been faking instead of nailing starts and in some instances, it's cost me major time or a win (like my 50 free at Nationals this summer).

    Can you tell I am frustrated? One day I may just have to pack myself off to The Race Club. Right now, I just feel like I can't fix this without a coach. The odd thing is that I never remember having any trouble with starts as an age grouper.

    I am also extremely frustrated that the regatta I wanted to attend this fall to watch Fort Son (Princeton Chase) is the same day as the Sprint Classic -- Oct. 30. I'm not sure any others are driveable.

    In other news, I gave my new fins a spin. Wow, they are much stiffer than my old ones that finally gave out. Hard to do flip turns when they're that stiff. I also tried fin socks the other day with my MF. Dislike -- I did not feel at one with my MF even though it stayed on better.


    Drylands --

    Saw this Natalie Coughlin vid with excerpts on drylands she uses in training: Jazz would hate it. The ropes especially intrigued me, and are an upper body plyo that I could do in the racquetball courts. No surprise that it's all about power!

    Updated October 1st, 2011 at 10:41 AM by The Fortress

    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -10/03/11

    by , September 30th, 2011 at 03:36 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 100 1:45 1:40
    1 X 200 3:30 3:20
    1 X 300 5:15 -
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    3 X 100 kick 2:30
    4 X 50 kick 1:15
    1 X 100 easy swim

    6 X 200 free 3:20
    1/2: moderate
    3/4: negative split
    5/6: fast

    2 X 100 moderate 2:00
    1 X 100 fast 3:30
    Four rounds.
    Moderate swims are free, fast are choice.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  17. IM Killer Set

    by , September 30th, 2011 at 12:38 PM (Year Three: The Road Back)
    Well, I was right. Today was an IM day. Of course, it was a "Killer" IM day - as alluded to by the coach who wrote the work-out (thanks Coach Kris). Besides, when Coach B on deck encourages me to use my fins for the last set of 16 50s (the one who is trying to wean me off my fins), I know I'm in trouble. Having said that, with my fins on, I was able to make all of the 16 50s!

    Here's what we did today:
    400 Warm-Up
    12 x 50 Free (3 on :50, 3 on :55, 3 on 1:00, 3 on 1:05)
    3 sets:
    - 1 x 100 IM Drill Cycle on 2:15
    - 1 x 50 Kick on 1:00 (wore fins)
    - 1 x 100 IM on 1:45 (wore fins)
    - 1 x 50 Kick on 1:00 (wore fins)
    - 1 x 300 Free Moderate on 5:15
    1 set (continuous - no rest between - wore fins):
    - 4 x 50 IM Order on 1:00
    - 4 x 50 IM Order on :55
    - 4 x 50 IM Order on :50
    - 4 x 50 IM Order on :45
    200 Cool-Down
    Total Yards - 3800

    It was a pretty brutal workout by the end and I was having trouble getting my legs to move after the final 4 50s on :45, so I made my cool-down a kicking cool-down. And, I decided not to bike this morning. I'm pretty much done biking until after next weekend's meet in order to give my legs more recovery time.

    It's threatening to rain AGAIN here in Indiana. My husband is one of the coaches for the HSE high school tennis team. They were supposed to do their sectional semi-final round on Wednesday. It got rained out. They were supposed to do their sectional semi-final round then on Thursday. It POURED! So, they are supposed to do their sectional semi-final now today. Please, oh please, do not rain. The sectional FINALS are tomorrow. It just may turn into a double header tennis match if the skies unleash once again. And, tomorrow is my daughter's first high school conference meet in cross country. It's supposed to be cool and sunny tomorrow. Hopefully, everything will get done! Now my only issue is... when do I get my swim in?

    Enjoy your Friday, your swims, and your weekend!
    Swim Workouts
  18. Friday, 9/30/11

    by , September 30th, 2011 at 12:34 PM (A comfort swimmer's guide to easy swimming)
    Another good swim today. Just wish I had someone to get my times. Even though I think I'm going fast I really don't know how fast.

    Warm up (800)
    800 every 4th 50 back

    Swim with Fins (600)
    12 x 50
    2 x 50/1:00 1 – arm drill
    2 x 50/1:00 10K/side
    4 x 50 (3/45, 1/40 build)
    4 x 50 (3/45, 1/40 FAST)
    - did these all free

    Set #1: (400)
    8 x 50/1:15
    #1, 5 last 15y fast - finish, leg drive, breathing, timing of finish
    #2, 6 15y fast breakout – feel speed off wall, drive kick, timing
    #3, 7 50 build – steady change of tempo and acceleration
    #4, 8 25 as fast as possible – 25 easy
    - did these all backstroke, #4 & 8 from blocks

    Swim 100 (25 easy – 25 kick – 25 drill – 25 easy)

    Set #2 (400)
    8 x 50/1:30 (odds from blocks- evens easy)
    #1 - 15y fast
    #3 - 25 fast (to the feet)
    #5 - 37 Ĺ fast
    #7 - 50 fast
    - the only time that was significant was #7 which I did in just under 30

    Set #3 Kick (500)
    5 x 100 kick 3 on 2:10 – 2 on 2:05
    - 1-3 w/board and snorkel, was going 1:57-58, 4-5 on back went 1:55, 2:00

    Warm down
    100 easy

    Total: 2900 yards

    Updated September 30th, 2011 at 02:34 PM by poolraat

  19. Worthless workout*

    by , September 30th, 2011 at 11:28 AM (Random Nonsense)
    Warm up
    - 200 swim
    - 2x150 swim/drill/non-free
    - 200 kick
    - 2x200 on 2:40 (2:20s)
    Main Set
    - 2x200 on 2:40 (2:20s)
    - 2x150 on 2:00 (1:45s)
    - 2x100 on 1:20 (probably 1:10, Josh was miscounting his 100, so I was laughing at him instead of checking the clock)
    - 2x50 on :40 (~35)
    -- 100 seconds WORTHLESS* rest (but I liked it)
    - 2x200 on 2:40 (2:19, 2:17)
    - 2x150 on 2:00 (1:45, 1:47) (BANG I'm dead)
    - 2x100 on 1:20 (1:11s)
    - 2x50 on :40 (35s)
    Cool Down
    - 200 ez

    My goal was to hold 1:10 pace on the first round and 1:09 on the second round. Josh was wiser and did something like 1:11-1:12 on the first round then 1:10 down to 1:07/8 on the second.

    The second 150 on the second round was just trying to hold it together and I really considered asking for more rest before we started the 100s... with only 300 yards total left in the set I couldn't bare the shame and just got demolished instead. Failure is a good motivator right?

    Josh lapped me during cool down (5am humor):
    - Me: You lapped me
    - Josh: You take cool down more seriously than me
    - Me: You are such a slacker when it comes to cool down

    * Geek called my Wednesday workout worthless and I will be making fun of him for the next six months because of it.

    Updated September 30th, 2011 at 02:17 PM by qbrain

  20. Friday, Sept. 30, 2011 5:00am

    by , September 30th, 2011 at 10:29 AM (Fast Food Makes for Fast Swimming!)
    Last night I decided to pull out my bike and go for a ride around "The Loop". The cities have made a recreational paved path along the two sides of the Columbia River, and crosses both ends on the bridges. Total distance for the loop is about 10 miles. Adding the 1 mile each way to the loop from where I started/ended makes ~12 miles. (That Guy, did I do my math right??). 40 minutes to complete the ride, and a hell of a hill climb on the last mile back up from the river's edge to the school where my daughter was doing her soccer practice. Felt good overall, though my knees and lower back feel a little sore this morning. I'll have to continue riding as much as the weather allows for it. Snow will be here in a month and a half or so.

    Friday am:

    300 Free
    200 Kick on back
    300 Free Pull

    2 x 150 Free @ 2:00 (1:45s)
    2 x 50 Fly @ :50
    2 x 150 Free @ 2:00 (1:43s)
    2 x 50 Back @ :50
    2 x 150 Free @ 2:00 (1:42/1:41)
    2 x 50 Breast @ :50

    2 x 100 Free Pull @ 1:10 (1:03/1:05)
    2 x 75 Free Pull @ :55
    2 x 50 Free Pull @ :40
    2 x 25 Free Pull @ :20
    made all these intervals pretty easily

    8 x 50 Back @ :50 (held :38-41) working on trying to keep my arms moving at fast tempo (hard to do), still can't seem to get my kick going on backstroke, and I'm sure this is my downfall. I'm sure a faster continuous kick would in turn speed up my arm turnover, but I'm a freestyler/flyer so

    100 Free EZ

    200 Kick w/ board

    3200 Yards