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  1. Tuesday, March 8, 2011 5:00am

    by , March 8th, 2011 at 09:58 AM (Fast Food Makes for Fast Swimming!)
    500 Alt. 100 Free/100 Back

    Main Set (3 rounds):
    400 Free @ 5:30
    6 x 50 Kick @ 1:00
    2 x 100 Free @ 1:30, 1st Fast, 2nd Faster (that was the intent at least)
    1:00 rest

    1st round 400 (4:45), 100s (1:03, 1:04)
    2nd round 400 Pull (4:35), 100s (1:03, 1:03)
    3rd round 400 Paddles only (4:35), 100s (1:01, 1:00)

    100 EZ and out
    3300 Yards

    I felt really good today, by really good I mean that my muscles are still saying Oooowwww... I really pushed pretty hard today, about 800 yards more in the same time as my normal 2500 or so. Gonna do some kind of P90X workout tonight...not sure which one yet, but any of them will be fun.

    Oh yeah...and since my last posting I've signed up for one more bonus meet...kinda like extra credit in school...this Saturday at Seattle University. 1000 Free, 100 Fly, 200 Free, 100 Free, 200 IM
    **Special Note: The 100 Fly/200 Free and back to back events, I'll probably have about 4-6 heats of rest so I'll be okay!!

    Updated March 8th, 2011 at 11:16 AM by jaadams1

    Swim Workouts , Daily Practices
  2. MATT Tuesday Workout

    by , March 8th, 2011 at 08:47 AM (Pete's swim blog)
    400 Warm up

    4 x 100 - 1:30 convert free to fly kick
    5 x 200 - 3:10 Odds IM/Evens Free
    50 Easy

    4 x 75 Breast - 1:30
    50 Easy

    1 x 200 - 2:30 Free
    1 x 150 - 2:30 Middle 50 Stroke
    1 x 200 - 2:30 Free
    1 x 150 - 2:30 Middle 50 Stroke
    1 x 200 - 2:30 Free
    50 Easy

    3 x 100 Stroke - 2:00
    25 Easy

    750 Relay - 7:30 (5 x 50 Each)
    125 Cool down

    (3850 Total)
    Swim Workouts
  3. Gas is getting so expensive

    by , March 8th, 2011 at 07:33 AM (Mixing it up this year)
    Had to fill up my tank this morning and got so when it took almost $40 to fill up.

    Well one more day then off to Nashville for Age Group Sectionals with my swimmer.

    500 Free as 50,100,150,200@:10R
    10x50@:50 Free
    500 Free kick w/fins as 25 easy/50 moderate
    5x100@1:45 Fly w/fins as 25rt arm/25lt arm/25 kick/25 sprint
    5x100@1:40 w/paddles & bouy as 50free/50back
    5x100@1:30 Free w/paddles, bouy & tempo trainer. That tempo trainer really helps me keep my pace held 1:19's
    300 Free w/snorkle
    200 Free easy

    Total 3500 yards
  4. Why will I swim tomorrow?

    by , March 7th, 2011 at 09:41 PM (Why I swim . . .)
    Because of the Easter candy I just inhaled. Love those Cadbury Mini Eggs!!

    Hilarious description of the lovable snack found at

    Ready to burn off those mini eggs in the AM!
  5. Technique Monday

    I absolutely love to do these kind of workouts every now and then. Lots of rest, don't worry about how fast you are going. Just concentrate on what you are doing.

    Since today was a typical Monday I was especially grateful for not having a killer workout.

    600 Choice

    4 x 50 25 fly/25 dolphin kick on back
    4 x 50 25 fly/25 back

    2 x through the following
    100 IM kick
    100 IM drill
    100 IM build

    4 x 50 25 back/25 back kick
    4 x 50 25 back/25 breast

    2 x through the following
    100 IM kick
    100 IM drill
    100 IM build

    4 x 50 25 breast/25 breast kick
    4 x 50 25 breast/25 free

    300 w/d


    I could bet my pay check that practice on Wed. will not be easy since coach threw us a bone tonight.

    BTW , what the heck is this?

    Now that I clicked on it I now know that it is a "bighug".
  6. Friday and Saturday's workouts

    Swim from here to there.

  7. 3/7/11

    by , March 7th, 2011 at 04:15 PM (The Labours of SwimStud)
    big rains cause big floods in CT today so of course schools had a 2 hour delay...

    Warm Up
    600 FR/BK by 50 with fulrums
    10 x 50 K 1:30
    4 x 50 Fly 1:30
    1 x 400 Snorkel and paddles


    30 x 50 1:00 (4 FR desc 1 BR x 6) this was harder than I thought it would be.
    100 EZ


    1 x 500 Fin Kick FR/FL by 25

    3 x 100

    Decided to quit weights for NEM. I'm a bit achey and tried from the winter and I don't want to hammer my body anymore. I'll run 2 x this week a little 2 miler then stretch good. I probably won't cut my swim yardage down much but just crash taper next week for 3 days.
  8. Vid + Post Meet Recovery, Monday, March 7

    by , March 7th, 2011 at 04:12 PM (The FAF AFAP Digest)

    Warm up:

    700 various

    Main Sets:

    20 x 50 @ 1:00 or so
    5 of each stroke
    Drill fly, back, breast, overkick free

    50 EZ

    20 x 25 shooters w/fins

    4 x back, left side, right side, belly, twirling

    50 EZ

    3 x 150 w/fins
    100 back + 15 seconds rest + 50 shooter

    50 EZ

    10 x 25 no fins

    Odds = breast alternating dolphin and whip kick
    Evens = shooter on back or belly

    150 EZ

    Total: 3200



    I was extremely grateful that Mr. Fort got up early to take Lil Fort to Girls on the Run before school so I could catch up on sleep. I was pretty tired after the meet last night, but didn't wake up feeling totally slammed like I sometimes do after even a one day meet. I felt pretty smooth in the water today as well, though I avoided anything fast. I actually feel more tired now after the workout than I did this AM. Glad I have a deep tissue massage scheduled for tomorrow afternoon.

    I'm driving Lil Fort around to indoor soccer and swim practice now, but hoping I will summon up the energy to stretch tonight. Otherwise, feel free to hurl vicious insults.

    It's a little tricky having a meet two weeks before a taper meet. I feel like I'll need a couple more days to fully recover; I'll probably stick with aerobic/hypoxic work.

    100 fly vid:

    SwimShark was kind enough to put my 100 on YouTube, so I'll add that link when I'm home later. Here it is:

    [nomedia=""]YouTube - Leslie's 100 fly[/nomedia]

    Looks like I got off the blocks pretty quickly. I can definitely see the piano at the end. But it looks like everyone else had the same piano. Well, maybe not that serious guy sandbagger over in lane 8. I'm not sure if this is a good thing, but my feet come out of the water when I kick much more than the other swimmers. Probably still picking my head up to high to breathe. And had a major glide into the first turn.

    Other links:

    On the topic of salmon which we discussed last week, I read this recently in the WSJ:

    And, never would have guessed, but PRP is now being used for "vampire facelifts":

    This looks like a very hard P90X mix:

    Updated March 7th, 2011 at 06:41 PM by The Fortress

    Swim Workouts
  9. Mon Mar 7th, 2011

    by , March 7th, 2011 at 03:44 PM (Ande's Swimming Blog)
    Mon Mar 7th, 2011

    did not swim or lift on sunday
    Got in late last night so I skipped 5:15 work out

    Weights this morning

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, SCY diving well and main pool
    Noon to 1:15, dove in 12:05ish
    trained with Tyler
    beside Bob, Max, Sierra, Larry and Jim
    wore yingfa jhammer

    around 500 easy

    Main SET:
    3 rounds of:

    5 x 75 on 1:00
    100 fr fast on 1:00
    75 easy on 2:00
    5 x 75 on 55
    100 fr fast on 55 (didn't make)
    75 easy on 2:00

    took a break before #6 and moved from the warm diving well to the cool main pool

    ~ ~ ~

    assigned kick set with fins, i didn't wear fins
    5 x 75 k 1:00
    100 fast
    75 easy

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    2011 South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -03/08/11

    by , March 7th, 2011 at 01:02 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:20 3:00
    4 X 100 1:40 1:30
    4 X 75 1:20 1:10
    Two times. Round 1 intervals left, 2 right.

    1 X 200 kick

    1 X 50 easy 1:15
    1 X 50 fast 1:15
    4 X 25 sprint :45
    Four times. Short break after 2 rounds.Choice.

    1 X 100 easy 2:00
    3 X 50 @ 100% 2:00
    1 X 50 easy -

    Choice of final set:

    4 X 200 IM 3:20 3:00
    1 X 100 easy 2:00 -
    Two rounds. Round 1 intervals left, 2 right.


    6 X 300 free 4:00
    Descend 1-3/4-6

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  11. Sat Mar 5th, 2011

    by , March 7th, 2011 at 12:29 PM (Ande's Swimming Blog)
    Sat Mar 5th, 2011

    cold and windy
    so windy the wind blew over the digital pace clock

    Subscribe to Ande's Swimming Blog

    whitney Coached
    Dick Nichols SCY, outdoors windy and cold
    7:00 to 8:30
    trained with Richie, Marcio and Tyler
    wore FS PRO jammer

    did around 500 easy

    Main SET:

    4 x 200 on 2:20 right into
    4 x 150 on 1:45 right into
    4 x 100 on 1:10 right into
    4 x 050 on 0:35

    took a break

    started the set again but I just did
    2 x 200 on 2:20 then went home

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    2011 South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till
    Swim Workouts
  12. Hurting Again....

    by , March 7th, 2011 at 12:17 PM (Year Three: The Road Back)
    Well, so much for hoping my side/back issue would be resolved by today. Guess that was just a little too much to hope for. I will say, though, that I managed to do the first half of the workout as written. The second half - the VO2 set - I kicked - all of it. E-gads! Here's what we did:

    400 Warm-Up
    4 sets:
    - 1 x 50 Kick moderate on 1:10
    - 2 x 25 Kick FAST on :30
    8 x 50 Drill/Swim by 25s on 1:00
    18 x 75 Free (VO2) set on 2:00
    450 Cool-Down
    Total Yards - 3000

    The idea on the VO2 set is to have equal amounts of work & rest. So, if you can do 75s on 1:00 (give or take), you swim the 75 hard, then rest for 1:00. If you can hold :54s or better, then you increase to 100s. If you can't hold 1:15s, then you decrease to 50s. The catch is whatever you start doing (i.e. freestyle, stroke, kick, etc.), you must complete the entire set doing. No changing mid-way through when it gets really, really hard.

    So, when my side/back started seizing up during the drill/swim portion, I decided I was going to kick the entire VO2 set - I knew I wouldn't be able to swim them all. So, that's what I did.... Holy cow! That was really hard - and my legs were completely numb at the end. I did, however, manage to hold :55s (with a couple of :54s thrown in).

    Anyhoo, this was a great - albeit challenging - set. Next time, hopefully, I'll be able to swim it instead of upping the distance to 100s.

    Tomorrow is distance day - shooting for 4600 yards as a combination of pulling/free. Hoping the side/back loosens up enough....

    Happy swimming!
    Swim Workouts
  13. Fly/Sprint Day :)

    by , March 7th, 2011 at 11:58 AM (A comfort swimmer's guide to easy swimming)
    Monday, 3/7/11

    SCY, Solo
    Since I signed up for the 100 fly in my next meet (Mar 19), I'll be doing a lot of fly between now and then to get ready.

    Warm up
    400 with any equipment
    - 300 free & back, 100 kick on back
    4 x 50/10sr
    50 4 Forearm Scull - 4 Mid Scull - Fly Strokes (5-6) to wall
    - did this on 1 & 3
    50 Full Stroke (Fly, Bk, or Fr)
    - #2 back, #4 free
    4 x 75/15sr 50 Build Swim/25 Strong Kick
    - #1-2 free & flutter w/board
    - #3-4 free & flutter on back

    Kick Set:
    12 x 25/40 Fast SDK with Monofin
    - odds on back, evens on belly
    - 15-18 kicks & surface around 15-20y

    Sprint Fly
    12 x 25 Sprint/45 No Fins - Fast - 10 yards under water
    - 8-10 SDK then swim, times were under 18 on most

    Swim Free/Fly or Bk
    4 x 100/1:40 ds to strong
    - swam as 75 free/25 fly, around 1:25
    4 x 100/1:50 ds to strong
    - back, under 1:30
    4 x 100/2:00 ds to FAST
    - 75 free/25 fly, times around 1:27

    Warm down
    200 continuous swim, easy

    Total: 2900 yards
  14. Monday, March 7, 2011 5:00am

    by , March 7th, 2011 at 09:59 AM (Fast Food Makes for Fast Swimming!)
    500 Free
    500 Pull
    --200 Free, 100 Back, 200 Free
    200 Kick on back

    800 IM Drill on Fly, swim the rest

    200 Kick

    100 SDK on front, breathe as little as possible :30 rest
    200 Free (2:15) :30 rest
    100 Fly
    2600 Yards

    Nice little recovery stretch out workout from the meet last weekend. At least I got in my cool down (this morning) after my last event Saturday.

    3 more weeks till my next meet...the LMSC Champs meet Mar. 26-27 in Moscow, Idaho.
    400 IM, 200 Back, 100 Breast on Saturday
    50 Breast, 200 Breast, 1000 Free on Sunday

    I'm gonna shoot for a good 400 IM and 1000 Free at this one...the other events, and I'm sure 4 relays over the weekend will just be filler yardage to have fun with.
  15. MATT Monday Workout

    by , March 7th, 2011 at 09:25 AM (Pete's swim blog)

    400 warm up

    200 free - 3:00
    2 x 100 IM - 1:45
    100 pull - 1:30
    2 x 100 IM - 1:40
    100 pull - 1:30
    2 x 100 IM - 1:35

    100 easy

    10 x 200 - 3:00
    #1/#10: 200 IM or 100 fly/100 free
    #2 - #9: 100 free + convert 100 free to 100 IM kick to
    100 free

    10 x:
    * 100 free - 1:10
    * 50 easy - 1:10

    200 cool down

    (5200 total)

    Had to leave early today. Made it through half the 200s.
    Swim Workouts
  16. Just pluggin along. . .

    by , March 7th, 2011 at 08:39 AM (Trying to Train Smarter, Not Just Harder)
    400 warmup
    5 x 100 pull no paddles
    4 x 200 IM
    3 x 300
    5 x 100 pull w/paddles
    4 x 200 alt breast/free

    TOTAL: 3900 LCM

    Arms hurting again - have been ever since I got the stomach bug last weekend & then stopped the magnesium. Plus those two nights holding baby Elenna on my chest for hours kept my arm in the bent position, which never helps. Seriously considering switching to a different Ortho - at least to get a 2nd opinion, and see if someone in town does PRP therapy, or if perhaps I need (gag) surgery. If it's surgery, forget it, I'll just suffer - managed to suffer through the rotator cuff without surgery, I can surely manage through this.
  17. New Toy to play with

    by , March 7th, 2011 at 07:41 AM (Mixing it up this year)
    Today I found myself trying to figure out my tempo trainer. I think I still am alittle off but will figure it out.

    1000 as 200 swim/pull/swim/kick/swim
    300 Breast kick w/brfins
    4x50@1:00 Breast w/brfins
    10x50@1:00 Free w/tempo trainer resetting and resetting in between
    5x100@1:30 Free w/tempo set at 1.00 w/paddles & bouy this was alittle bit challenging but managed to keep up and ended up holding 1:20, 1:21, 1:19, 1:19, 1:19
    2x200@:30R Free w/snorkle
    200 Free easy

    Total 3100 yards
  18. Tuesday March 2

    by , March 6th, 2011 at 10:38 PM (Keepin Track 2010)
    200 Kick
    2x25 Fly dril
    2x25 back drill
    2x25 Br drill
    2x25 Fr drill

    4x50 Pull on 1' perfect stroke FR

    1st set work recovery
    2nd set work entry and catch
    3rd set work triangles under your body
    4th set work finish & release.

    easy 50

    4x50 kick SPEC

    2x (100 Drill, 2x50 Swim, 4x25 Swim rest :30)

    200 WD

  19. Thursday March 4

    by , March 6th, 2011 at 10:37 PM (Keepin Track 2010)
    4x50 build up
    2x150 PKS by 50 SPEC

    4x75 "cruise" on2' FR
    4x(50BA/BR on 1:20, 25 FR on :40)
    4x25 SPEC on :40
    4x25 FRno breath on :40

    Easy 50

    400K every 4th length hard

    2x(100pFR, 2x50 SPEC, 4x25 SPEC)

  20. Warrenton Meet, March 6

    by , March 6th, 2011 at 08:33 PM (The FAF AFAP Digest)
    Warrenton Meet/SCY:

    Very fun meet! Well run and low key, with lots of nice swimmer folk. I couldn't believe they actually had coffee in the hospitality room. Had some right before my 50 fly. They mayor of Warrenton, who is a masters swimmer, gave out Mayoral Proclamations for those breaking meet records, which was a nice touch.

    I didn't love the pool as much as Speedo. But that's likely because I was stuck in lanes 1 & 2 for every race. Those lanes = 7 feet deep. The rest of the lanes = 9 to almost 12 feet deep. It almost goes without saying that I prefer deep water. But thanks to being in the next to last heat in my fly races, at least I had cool clean water. And my times were faster than I expected on a few days rest. Good thing -- since these 3 races are now in the bank for SCY. No do overs. Hopefully, they'll hold up decently against the fast swimming to come at Mesa. It feels slightly odd not tapering for SCY this season, but I have other fish to fry in nice indoor meter pools.

    100 fly:

    Tech suit best: 1:01.3
    Full body Pro best: 1:04.0
    Today: 1:03.1

    My last untapered 100 fly was a 1:02.7 in a B70 in a faster pool (Mason at 2010 Zones). So I'm pretty happy with a time only .4 slower in my paltry little kneeskin at the crack o' dawn. I was out in 29.1, with the predictable piano the last 10 yards. But I had a very clean start and fast underwaters. My breakouts were good, according to Speedo, except for the third one. I can't say my turns were very snappy though; like usual, I was going for big air. Glad this race was first. I think it woke me up a bit as well -- this was my earliest race in some time. SwimShark was kind enough to video it for me.

    50 fly:

    Tech suit best: 27.0
    Full Body Pro best: 27.6
    Previous Best in kneeskin: 27.8
    Today: 27.2

    Thrilled with this time! When I swam the 50 fly at the Sprint Classic last October, I went 27.8 with a glide-y finish. This time, I decided in advance to experiment by staying under water longer off the start and turn (did 12 and 10-11 SDK or so respectively). I also hit my walls fairly well. Result: .6 faster in a slower pool. I'll take that! This time is only .2 off my PB of 27.0 swum twice in a Jaked and B70. So it's my second fastest time ever. Maybe execution is even more important than tapering for 50s. And I'm glad I experimented with more SDKs in my 50; now I know it's faster. Speedo did say I had a couple dolphin kicks on the surface on my second 25, so that's still something to work on and improve. And I grazed my hand on the lane line on the second length. Everyone seemed to agree the lanes were slightly narrow though.

    100 IM:

    Tech suit best: 1:04.1
    Ful body Pro best: 1:06.8
    Today: 1:04.3

    Hadn't swum this race in SCY since the Auburn meet in 2009 when I was fully tapered and in B70. This meet, based on my 100 fly time and in a kneeskin, I figured I'd go a 1:06 or so. So I was rather shocked to see the 1:04.3, only .2 off my PB, with splits of 29.0/35.3. This swim felt relatively better than the last few 100 IMs that I dimly remember. I wore a nose clip (which made the 12 SDKs on the back leg easier) and went out slightly slower on the first 50. My breast leg also felt better. I was in lane 1 for this race. My one big mental error was that I came off the wall on freestyle flutter kicking instead of dolphin kicking. WTH? When I realized I was flutter kicking underwater, I popped up and started swimming. Would love to see what I'd go fully tapered and in a deeper pool, but, hey, I'll take this time too.



    All in good, a great meet and a great start to 2011. I'll swim 3 more events in SCY at CZ in April (again, on only a few days rest) -- 50 free, 50 breast and 100 back. Then, I'll have had a crack at all my best events in SCY. I must admit I'm a bit sad not to be going to Mesa. But one can't do everything.

    After my last few short course meets without my beloved B70, my prevailing thought is I am really, really glad I've invested so much time in dolphin kicking. I think it's saving me in this transition period. Oddly, I think using tech suits may have helped me become a better kicker by causing me to focus more on streamlining and kicking. I became a better underwater swimmer, and taking the suits away doesn't seem to have changed that terribly much.

    Full meet results:

    Mr. Fort also won his age division of the 10 mile adventure trail race this am. He said it was the hardest 10 miles of racing he's ever done. His training parter didn't fare as well in the rainy muddy conditions, repeatedly falling. Mr. Fort is a like little billy goat.

    Updated March 6th, 2011 at 09:27 PM by The Fortress

    Masters Swim Meets / Events