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  1. The 5k that wasn't

    by , October 15th, 2011 at 02:33 PM (Random Nonsense)
    Lifetime Solo SCM

    Warm Up
    - 1000 as 5x ( 150 free, 50 back )
    Main Sets
    - 500 free try to maintain 1:20s (15,20,19,19,19)
    -- did open turns at the 100s to get times
    - 14x100 as
    -- 4 free on 1:30 (10,12,12,11) (goal: 10)
    -- 4 back on 2:00 (34,32,31,29) (goal: 30)
    -- 4 kick w/fins on 2:00 (19,19,22,19) (goal: 20)
    -- 2 ez
    - 1000 pull as 5x (150 fast, 50 drill)
    Cool down
    - 100 ez

    It was pretty much an aerobic workout. I have a half dozen workouts written down in a Rite in the Rain note pad that are all supposed to be 5k. I guess I miseed a set when writing down this one.

    On the positive side, when I finished this workout, I wasn't thrilled with my 100 free times, but I was thrilled that was I was able to do 5k in well under 90 minutes and I wasn't totally dead like I usually am... I figured out that my workout was short when I got home. Should be good to go for 5k tomorrow.

    The Rite in the Rain notepad is something I have been meaning to mention for a while. It is great for keeping notes or workouts in a swim bag without worrying about the paper mildewing. The notepad is about six months old now, you can write on it with a normal pen if it is dry, or a space pen if it is wet. The space pen I use is heavily inked so the writing bleeds from the front of one page to the back of the page in front of it. As long as only one side of the paper is used, it isn't a problem, but it would be kinda messy if both sides were used.

    For the 500 and the 1000 I really wanted to use the tempo trainer, but I remembered that it was in the locker when I wanted it, not in my equipment bag. Too lazy to fetch it.
  2. Saturday, 10/15/11

    by , October 15th, 2011 at 01:10 PM (A comfort swimmer's guide to easy swimming)
    Good swim today! A little soreness but all-in-all, I felt real good in the water.


    Warm up (950)
    300 swim free and back
    8 x 25/:40 Free - Straight Arm Drill with Fins and Snorkel
    - was going around 15 on these
    4 x 75 Back/1:20 - 25 R Fist-L Normal - 25 L Fist-R Normal - 25 Full Stroke
    - around 1:10 on these
    3 x 50 /1:00 ds
    - went 40-37-34

    Kick (600)
    12 x 25/40 Fast Dolphin Kick With MonoFin under water.

    - alternating on back and belly, taking 15 SDK each time, surfacing at flags, ave :15 on these
    12 x 25/45 No Fins - Very Strong - at least 12.5 yards under water - easy swim into wall
    - alternating on back and belly, taking 15 SDK each time, surfacing just past mid pool, ave :20 on these

    Main Set: (800)
    16 x 50/1:00 as 5x(#1 Fast Fly, #2-3 smooth free) + #16 fast fly
    - was going 40 for the fly, 43-45 for the smooth free

    Back Set (800)
    4 x 200/3:30 build & desc
    - went 3:12 - 3:08 - 3:05 - 2:58

    Warm down (300)
    300 easy free

    Total: 3450 yards
  3. Workout 10/15/11

    by , October 15th, 2011 at 12:25 PM (Maple Syrup with a Side of Chlorine)
    Team practice (Bennington Area Masters) at Rec - Jill's workout (scy)

    300 w/u

    Pyramid (base :30/25 for all):
    4 x 50
    3 x 100
    2 x 150
    1 x 200
    2 x 150
    3 x 100
    4 x 50

    200 Kick

    4 x 100 IM
    - 25 Fly, 75 Bk
    - 25 Fly, 75 Br
    - 25 Fly, 75 fr
    - 100 IM

    6 x 75

    200 w/d
    (3350 total, around 80 minutes)
    My twice a month opportunity to swim with the local Masters team. Most of the swimmers are triathletes, and this year I am one of two that are registered with USMS. It is a great mix of former college swimmers, Ironman/women tri's, and folks new to the sport for fitness.

    I swam with Jon, Carol, and Bethany. Jon worked up to a half-Ironman tri this year and got me hooked up with the lake swimmers in Massachusetts. Carol used to swim in college, and also did a half-Ironman this year (and I coached her son 15 years ago on the town team - he is now an Olympic cross country skier). Bethany is in town as part of the flood relief construction crew, and swam the 10 mile Kingdom swim in northern VT this year - she is also the only other swimmer I have seen with the "Go The Distance" swim cap on. They all helped to push me along, which felt great.

    On the way up the pyramid I swam, holding :29-31 on the 50s, 1:02-1:04 on the 100's, did a 200 IM, then pulled my way down, holding 1:06-1:08 on the 100's and :33s on the 50.
    For the 75's I did Pull/Back/kick, repeat.

    Felt strong throughout, and was able to get a bit more rest than normal (fine by me). I was asked by Jill to add some instruction to the practices as the year progresses, as the folks a few weeks ago enjoyed the drills we worked on. I might see if I can swim a bit with the town's swim team before the Master's practice, so that I can keep my swim time up while lending a hand to the other swimmers. That is one of the most important things we can do - share our love for the sport of swimming.
  4. Saturday w/the kids - 10/15/11

    by , October 15th, 2011 at 10:50 AM (Workout Swimmer)
    800 back/free
    6 x 100 stroke/free by 25's on 1:30
    400 kick, speedplay by 25's
    100 easy
    16 x 50 on :50, progressive by 4's
    100 easy
    The kids then began "Goal Sets" - which was comprised of 4 hard/fast 100's with an easy cool down between each. I didn't want to be embarrassed, neither did I want my workout to have such a small amount of yardage, so I went down to the other end of the pool and did the next 1800 on my own:
    6 x 300 (300 & 3 x 100) pull no paddles, pull w/paddles, kick w/zoomers
    Intended to do 8 x 300, but my elbows were hurting, so thought I'd better get out before it got worse.
    100 easy
    Total: 4600 SCY
    Seems like I've forgotten something before the 300's but can't for the life of me remember what it was.

    *Beautiful weather in Tallahasse today - think I"m going to dust off one of the old bicycles in the garage and go for a little ride this afternoon!
  5. 10.15.11 Saturday workout

    by , October 15th, 2011 at 10:12 AM (Pete's swim blog)
    Swam at HSA w/ Dave, Dave, Bob, Andrew and Mary. Pool about 82. No drag suit. Brook coached.

    Brook noted that I don't point my toes. I've been working on this but apparently not hard enough.


    500 Warm up

    200 IM Kick no fins
    200 IM Drill down/ swim back
    200 IM

    5 x 100 - 1:30 (Breathe Right, Left, every 3, Left, Right)

    3 times through (stroke in IM order)
    * 200 Kick w/ fins
    * 100 fr ~ 1:20
    * 200 free down/stroke back ~ 3:00
    * 100 fr ~ 1:20
    * 200 Pull ~ 3:00

    50 Drill down/underwater back
    25 Sprint from dive
    50 Drill down/underwater back
    25 Sprint from dive
    50 Drill down/underwater back
    25 Sprint from dive
    50 Drill down/underwater back
    25 Sprint from dive
    50 Drill down/underwater back

    400 Easy IM cool down

    (4750 Total)
  6. Workout 10/14/11

    by , October 14th, 2011 at 08:31 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy):

    500 w/u
    - 200 FR, 200 BK, 100 FR drill that gobears mentioned here:
    Quote Originally Posted by gobears View Post
    On to the main set from Opportunities for Greatness workouts:
    Quote Originally Posted by mojo flyer View Post
    Thursday, 13 October 2011
    Go THREE times around:
    1 x 50 on 1:00 EASY
    1 x 50 on :50 FAST
    1 x 50 on 1:00 EASY
    2 x 50 on :50 FAST
    1 x 50 on 1:00 EASY
    3 x 50 on :50 FAST
    1 x 50 on 1:00 EASY
    Then I went on to a broken 500 (I saw that idea from posts that pwb and Chris had earlier):
    - 5 x 100 FR Pull with buoy
    - 1-2 with 10 SR
    - 3-4 with 20 SR
    - 5 FAST

    300 w/d

    (2800 total: 45 minutes)

    First time in the water since Tuesday morning (that Wednesday early am practice did not happen). As mentioned in a previous post, I am looking at other blogs for ideas since most of my work is solo and it has been a long time since I coached.

    On mojo's main set, one and two were Free (held 35-36 for EZ and 29-31 for fast), and the third trip through was Back (40-41 EZ and 34-36 fast) with an extra 5 seconds rest.

    My times for the broken five pull were 1:12, 1:14, 1:11, 1:13, and 1:06 (aggregate = 5:56). I was thinking about my arm as a big paddle from the drill that gobears shared, and did not split that too evenly. Having never been a distance guy, I still don't understand how you can crank out the even splits the way you do. I am lucky to negative split! haha

    I have started the first attempt at wine making - all six gallons! I should have an idea around NE Champs if it turns out correctly. I also will be making another 50 jars of jelly this weekend, with more grapes on the vines ... Watching one of the Harry Potter movies with the kids, then off to bed to get ready for a team practice in the morning. Swim fast this weekend, everyone.

    Updated October 14th, 2011 at 08:33 PM by rxleakem (add photo)

    Swim Workouts
    Attached Thumbnails Attached Thumbnails Click image for larger version. 

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  7. Friday, 10/14/11

    by , October 14th, 2011 at 05:25 PM (A comfort swimmer's guide to easy swimming)

    Warm up (900)
    300 swim
    300 kick
    300 pull w/buoy only
    Did all the above as 150 free/150 back

    Main Set: Back (800)
    8 x 100/2:00
    #1 25 back - 25 R side kick - 25 L side kick - 25 back - went 1:50
    #2 50 back - R side kick - 25 L side kick - went 1:50
    #3 75 back - 25 kick on back - went 1:35
    #4 100 back - went 1:30

    Swim Set #2 (500)
    8 x 50 free
    #1 50 easy/1:00
    #2 drill/1:00
    #3 - #6 Swim/55 Build - went 37-38 on these
    #7 Drill/1:00
    #8 - #9/1:00 Pace - went 35-36
    #10 easy

    Swim Set (900)
    5 x 100 free/1:25 - went 1:20-22
    4 x 100 back/1:40 - went 1:30-32

    Warm down
    100 easy

    Total: 3100 yards
  8. Thurs Oct 13, 2011

    by , October 14th, 2011 at 04:01 PM (Canuck Countdown)
    240 days until Day 1 of the FINA World Masters Championships

    Kinsmen Aquatic Centre
    WWU Pool (SCM)

    5 x 200 alternate swim and kick/swim @ 20 seconds rest

    4 x
    (50 @ 1:00,
    50 @ :55,
    50 @ :50,
    50 @ :45)

    4 x
    (50 kick / 50 drill @ 2:10,
    50 drill / 50 swim @ 2:10); do the 200s in IM Order

    4 x
    (4 x 50 free @ 1:00,
    100 free fast! @ 2:00)

    200 EZ

    Total Distance = 4000 meters
  9. Sarasota Y Sharks Masters 5:30 AM Workout -10/17/11

    by , October 14th, 2011 at 02:15 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    4 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    1 X 100 swim 2:00
    1 X 100 kick 2:15
    1 x 100 swim 2:00
    8 X 50 kick :55
    1 X 100 swim -

    1 X 100 free-moderate- 2:00
    1 X 100-stroke or IM- 2:00
    1 x 50 -fast/choice- 1:30
    Four rounds

    14 X 100 free
    4 on 1:25
    5 on 1:20
    5 on 1:15

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  10. It might seem random

    by , October 14th, 2011 at 12:53 PM (Random Nonsense)
    today's workout included a ton of stuff where backstroke flags would have been helpful. Of course we didn't have backstroke flags in the deep end, and I cracked my heels good early in practice at which point I decided to change anything requiring flags to free which was half the workout.

    Team Practice SCY

    Warm up
    - 300 swim
    - 300 kick (crack heels on first 50) on back w/ fins
    - 300 swim
    - 3x100 build on 1:20 ( sub 1:10s)
    Main Set
    - 2x200 on 2:20 (2:14, 2:19)
    -- Josh got out after this
    - 100 kick
    - 2x150 on 1:45 (sub 1:40s)
    - 100 kick
    - 3x100 on 1:10 (~1:05s)
    - 100 kick
    - 8x50s on :40 (:36s, starting to tighten up)
    - 100 kick (calf cramp)
    -- got out

    Josh wasn't feeling well before the 200s, but I didn't catch that when I picked the interval. As soon as he finished the 2nd one, he said it was getting out. Oops.

    I really like doing 2s and 3s of 200 and less. The dread of lactate build up isn't there. I wasn't warmed up enough for the 200s, but the 150s and 100s were a nice cruisy/fast pace.

    The guy in the lane next to me is a good backstroker and did the 150s back (as prescribed) without flags and went a 2:03 on the second one. I was impressed that he went that fast AND avoided injury.
  11. Friday, Oct. 14, 2011 5:00am

    by , October 14th, 2011 at 12:50 PM (Fast Food Makes for Fast Swimming!)
    Got in for a little splash around time this morning, but didn't do anything intense.

    Did about 400 Yards of swimming, then did drills in 25s and 50s with the group of various fly and breaststroke work. Then just had fun for the remainder.

    Finished with a challenging 100 Free at the end:
    There is a girl who was getting ready for the X-Terra mountain bike triathalon Worlds Champs in Maui in another week or so...(poor her, what a bad place for a race)
    She isn't motivated to try to swim fast ever in a practice, just a nice consistent pace. She's young, about 24 years I challenged her to a race. I said...1 x 100 Free, you go first, when you get to the 25 point, then I will go, and try to chase you down. Try to finish the 100 before I get to you. She went for it, and it worked! She actually swam fast! I had to bust my butt to catch up, and was able to touch her feet just as she finished the 100, but I had to move fast to do it. It was fun.

    1500 Yards for today

    I got an email from the meet director for the meet on Sunday in Portland, and got an early copy of the heat sheet. Always nice. There's going to be some fast racing going on. Take a look, I've attached it.

    I'm in:
    200 Free, 200 IM, 200 Breast, 100 Fly, 100 IM
    Attached Thumbnails Attached Files
  12. An IM Friday!

    by , October 14th, 2011 at 12:29 PM (Year Three: The Road Back)
    Today's focus went between freestyle and IM. For some reason, I find IM easier to do when the entire set is IM. Switching back and forth between IM and freestyle is really tough for me and I get really worn out. That being said, my 350 Free felt the best of all my freestyle swims this morning.

    Here's what we did:
    400 Warm-Up
    3 sets:
    - 4 x 50 Free on 1:00; #1-3 drill/swim, #4 Fast
    - 4 x 50 Kick on 1:00, 1>4
    1 x 100 IM on 2:00 (wore fins)
    1 x 150 Free on 2:30 (no fins)
    1 x 200 IM on 3:45 (wore fins)
    1 x 250 Free on 4:15 (no fins)
    1 x 300 IM on 5:15 (wore fins)
    1 x 350 Free on 6:00 (no fins)
    1 x 400 IM on 7:30 (wore fins)
    100 Cool-Down
    Total Yards - 3450

    I've decided that tomorrow will be a long, easy swim focused on endurance over a long period (like 2000 yards) and not on speed or stroke. But... being as I did 18.2 miles of spinning in 60 minutes AFTER my swim this morning, I have no idea if I'll be pulling, swimming, kicking with fins, or simply floundering.

    Tomorrow is the Regional Cross Country meet - GO HSE!

    Enjoy your weekends and your swims!
    Swim Workouts
  13. Equipment Day 10/14/11

    by , October 14th, 2011 at 10:21 AM (The Labours of SwimStud)
    I got to the pool a little late and had to do more fin kicking to speed things up a bit. I had a lot of equipment sets today and I used every piece of kit in the bag for fun.

    Warm Up
    600 FR/BK by 50
    5 x 100 Fin kick 1:45
    100 EZ

    4 x 50 K with snorkel
    4 x 50 1 arm fly with snorkel
    4 x 50 fly with snorkel
    2 x 50 fly no gear

    4 x 150 3:15 as 50 Stick, 50 fulcrums, 50 swim
    4 x 150 2:00 fins, paddles and freestyle snorkel got in 1:55ish on these.

    500 Fin Kick FR/FL by 50

    300 EZ

    Updated October 14th, 2011 at 10:43 AM by SwimStud

  14. 10.14.11 Friday workout

    by , October 14th, 2011 at 09:27 AM (Pete's swim blog)
    Swam w/ Roger next to Dave and Dave. Kent showed up late and swam in our lane. Pool temp @ 85. No drag suit.


    500 Warm up

    My Set
    2 x 150 IM - 2:15 (75 Fly, 50 Bk, 25 Br)
    50 Pull - :45
    2 x 150 IM - 2:15 (25 Fly, 75 Bk, 50 Br)
    50 Pull - :45
    2 x 150 IM - 2:15 (50 Fly, 25 Bk, 75 Br)

    "Borrowed" this set from here: Repackaged it to fit into a 1000 in 15:00 format. Struggled through it but made them all.

    Dave B's Set
    100 Fr - 1:30
    100 IM/100 Fr - 3:00
    100 IM/100 Fr/100 IM - 4:30
    100 Fr/100 IM/100 Fr/100 IM - 6:00

    Some good recovery.

    Dave M's Set
    4 x 100 - 1:15 Descend (1:12, 1:12, 1:10, 1:07)
    100 Kick - 2:30
    5 x 100 - 1:30 Convert free to stroke

    Following Kent and Roger, the descent was no problem. Converted free to breast. Think my 100 br was around 1:23.

    Kent's Hypoxic Set
    500 fr - Start w/ 1 breath per stroke and subtract a breath per stroke every lap until failure. Start over from 1 breath per stroke after failure. Went 7, 6, 7.
    1:00 Rest
    2 x 50 - :45 (3 x br pull out on each wall)
    2 x 50 - :45 (no breath down/2 breaths back)
    2 x 50 - :45 (Fly 3 down, 1 up)
    2 x 50 - :50 (breathe every 4)
    2 x 50 - :50 (back stroke down, sdk on back)

    The hard part of this is that if you were breathing every 6 and took 3 strokes into the wall, you had to take 3 strokes out of the wall before breathing again. Kent made it through 13 but he's in high school. Everyone else was in the 6-8 range. We each chose two 50s with some sort of breath control. After the first 2 50s, I couldn't stick with it. 45 seconds just isn't enough time for me to finish and recover some breath.

    200 cool down

    (4700 total)
  15. The Butternut! It's Official

    by , October 14th, 2011 at 08:24 AM (Mixing it up this year)
    I have done this alot in the past but this time I am joining the Buttrenut club officially!

    500 Free easy
    500 Fly in 10:34!
    500 Free kick w/fins
    10x50@:10R Free w/snorkle as 15meters kick/20m swim/15meters kick
    500 Free w/paddles & bouy EASY

    Total 2500 meters
  16. The Leap

    by , October 14th, 2011 at 07:56 AM (Chicken's Nuggets)
    Before I forget the details, I'd like to jot down a very brief account of my very brief attempt to swim the Catalina Channel. This is mainly for my records.

    I didn't make it all the way across this time.

    Personally I'm actually very encouraged by my experience, but I feel bad for my crew who went to enormous lengths to help me out on what turned out to be a short swim.

    In brief, I think I only swam a little under an hour and a half.

    Although the water was about 63 (my guess), glassy, and the air about 60, I got very very cold to the core. I can normally warm myself up after an hour, but was unable to do so even with the warm feeds my wonderful crew was throwing at me. I started shaking uncontrollably after an hour, something I've never experienced in act of swimming (after getting out is another story). It scared me. I couldn't kick properly, which for me means I couldn't swim. I really didn't think I was going to be able warm up at that point. I am sorry to say that I bailed. All I wanted to do was go home and see the kids.

    I know now I probably would have been ok if I'd stayed in and swum hard for another half an hour. "What ifs" are a waste of time though.

    I regret getting out of the water, but I'll never regret getting in.

    I've had a pretty rough year. Those close to me know why. Although everything has turned out well, I'm exhausted and still recovering from a lot of stress. I'm not sure if it made any difference, but I experienced several sleepless nights with night sweats prior to my swim. These are not excuses, but possible contributing factors to my not coping with a temperature that I could normally settle into for a good, long swim. I don't like to analyse too much, but my guess is that my mind, body and heart had just had enough for 2011 and chose a really expensive time to let me know.

    My swim:

    Prior to the cold part, I enjoyed a very unique and wonderful swim from the Bottom Scratcher to the shore at Doctor's Cove on Catalina Island and back again.

    For those not familiar with channel swims (myself until very recently!), the swimmer most often jumps from the pilot boat, swims to the nearby shore of the starting land point, clears the water, then begins the swim by reentering the water.

    Jumping in was easy, but then I'm the person who jumped off a bridge in New Zealand about five minutes after bungee jumping was invented, just because I had a crowd chanting "jump" at me.

    I knew I was jumping (well, flopping) into a thick sea of kelp. It was very clearly visible under the full moon and I knew to expect it. The kelp was interesting. I thought I'd be afraid, but it felt good. The weed was so thick that I swam head up towards shore, getting used to the experience. The stems wound themselves around my arms at each stroke but were easy to unravel. I used the kelp to pull myself forward many times. I could see a dancing shadow on the shore (the pilot boat had a spotlight on the beach) and thought perhaps it was a sea lion. I said as much to my kayaker, Beth and we agreed, but then had a laugh when it turned out to be the shadow of her paddle.

    The water felt lovely. Not cold. Very soft and welcoming.

    I swam to the shore at Doctors' Cove, walked on the smooth pebbles until they were dry, raised my arm and then walked back towards the water. It was dark but only one night before the full moon. There was sparkling light everywhere. When I reached the waterline I dropped my arm to indicate the swim had started.

    My swim began. I was facing the moon and the shining water. Once the Bottom Scratcher turned off the spot light I felt like I was in an aquarium. There was nothing frightening about it. It was simply wonderful. I had time to consider what I'd do if I were to become afraid. I followed the advice of fellow Point Swimmer, Ted Erikson and closed my eyes. It didn't make any difference because I wasn't scared. I had no need to sight because Beth's kayak was festooned with glowsticks, but I chose to do so on a few occasions because of the beauty of the water in front of me.

    The best part of my swim was the chance to see some friends that I've really missed lately. I also made new friends. Swimmers are without doubt the best people I know.


    Evan Morrison: I treasure you. You have no idea.

    Robbie D: the best warmer upperer of sobbing swimmers ever! I'm sorry if I snotted your beard. xxx
    ps I feel like bailing a swim again just so I can have a cuddle.

    Michelle Nelson: came all the way from Florida to help a friend. much love from Chicago xxxxxxx you are doing an extraordinary job with your kids

    Sue Free: thanks for coming all the way from San Francisco!

    Beth Barnes: SO glad I got to sign the paddle!

    Lynne Driscoll, Anne Cleveland, Liz Fry, Randy Nutt, Leigh Ann Doherty, and many more... have been so lovely and helpful. None of this is lost, despite the DNF.

    I'll be back for another attempt. i might try something else next year just for a change, but I'll be back.
  17. Power Play, Thursday, Oct. 13

    by , October 13th, 2011 at 04:55 PM (The FAF AFAP Digest)
    Swim w/Speedo @ OakMarr

    Warm up/Transition:

    600 various
    6 x 50 fly drills
    8 x 25 shooters

    10 x 50 on 1:00
    -- mixed strokes and kick

    Power Sets w/Toys:

    8 x 25 drag race @ 1:00
    -- burst 6 strokes with no push off (4 free, 4 back)
    -- drag race style, floating, then go from zero. or in my case almost zero. took a tiny push off cuz slightly worried about shoulders. will try none next time.

    4 x 50 torque drill w/paddles @ 1:30

    5 x 30s (while Speedo was using parachute)
    -- dive from side + power dolphin kick to 15 m + cruise back

    4 backstroke starts to 15m + cruise back

    8 x 25 power kick w/parachute & paddles
    -- 4 on back (shooter), 4 on tummy to 15 m

    100 EZ

    Total: 2570

    Stretching/Yoga/Foam Roller, 45 minutes


    So glad I stretched! Finally! I was pretty sore today from weights yesterday. Was not ready for lots of timed swims. Glad that Speedo was up for fun power-oriented play.

    Thinking of going away at Thanksgiving with Teen Fort. Neither of us are fans of the holiday. And I'm thinking we need a short happiness trip. Besides, Mr. Fort goes on a ski jaunt every year. So it's our turn. It may not be the best timing for NE Champs, but I don't care.

    Muscle Glycogen Synthesis:

    Another Natalie Coughlin workout:

    Rebecca Soni on Breast:

    Cool TRX exercise:
    [nomedia=""]TRX TV October: Incline Press - YouTube[/nomedia]

    Updated October 13th, 2011 at 08:28 PM by The Fortress

    Swim Workouts , Yoga
  18. Sarasota Y Sharks Masters 5:30 AM Workout -10/14/11

    by , October 13th, 2011 at 01:53 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:20 3:00
    4 x 50 :50 :45
    four rounds. Rounds 1/2 intervals left, 3/4 right.

    1 X 200 kick 4:30
    6 X 50 kick :55
    1 X 50 swim 1:00
    8 X 25 sprint kick :45
    1 X 50 swim

    1 X 100 easy 2:00
    4 X 50 fast 1:15
    Three rounds, short break between rounds.
    all choice.

    1 X 400 6:00 5:20
    4 X 100 1:30 1:20
    Two rounds, round 1 intervals left, 2 right.
    Descend both groups of 100's 1-4

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  19. Thursday, 10/13/11

    by , October 13th, 2011 at 01:01 PM (A comfort swimmer's guide to easy swimming)
    Good swim today! Was a bit sore from yesterday, but other than that not bad.

    Warm up (600)
    200 swim free & back
    200 flutter kick with snorkel & board
    200 drill/swim by 25's: 1-arm and fist drill, free & back

    Pull (500)
    5 x 100/10sr
    3 free, - went 1:20 on all
    2 back - went 1:30 on both

    Kick (500)
    200 stroke/20sr - on back, went 4:02
    150 include 3 different strokes/15sr - did fly-breast-free w/snorkel & board, 3:15
    100 choice/10sr - free w/snorkel & board, 1:57
    50 best stroke/5sr - back, went 52

    Main Set #1 (400)
    8 x 50/1:00 backstroke
    Odds dps, count strokes
    - SPL at 15-16 with 6 SDK off walls. 45
    Evens: from back start into fast breakout/moderate in middle/build to sprint finish
    - 8-10 SDK off start, was going around 42-43 on these

    Main Set #2 (600)
    4 x 150/2:30 50 build swim - 50 drill - 50 strong swim
    - drill was fist swim, ave 2:12 on these

    50 easy free
    50 pace (200 back race pace) went :39
    50 easy free

    Warm down
    150 easy back and free

    Total: 2900 yards
  20. ICDs - Pacemaker/Defibrillator swimmers

    I'm still looking for USMS swimmers who are swimming with a pacemaker/defibrillator.

    As far as I know, there are only 3 in the United States. Surely, there are more than that!

    If you are one or if you know one, please let me know.


    Mr. Pacemaker