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  1. Off the Blocks!

    by , October 5th, 2011 at 12:35 PM (Year Three: The Road Back)
    With our meet coming up fast, we switched to the main pool in order to utilize the blocks. YAY! I love starting with the blocks - nothing like taking :02 off a 50 from just doing a good start. Today's swim left me feeling more confident about my starts (not necessarily about my swimming......). Here's what we did:


    400 Warm-Up
    4 x 75 Kick on 1:30, 1>4
    4 sets:
    - 4 x 50 Drill/Swim on 1:00
    - 4 x 25 Build on :30
    - 4 x 50 Fast on 1:15 (went from blocks - did mainly free, some fly, some back)
    - 2 x 50 Free Easy on 1:00
    100 Cool-Down
    Total Yards - 3200

    On the fourth round, I concentrated on back starts - mine have been notoriously bad. I did a back block start for the drill/swims even. When I came up from my second "attempt" laughing, the coach decided to simply sit on my block and critique each one. By the end of 8 starts, my back was a bit red , but the starts were getting better - not too deep, but also not the massive smack on my shoulders. So.... we'll see how that one goes on Saturday. Here's hoping....

    The plan for tomorrow and Friday is to back off a bit in practice to be "fresher" for Saturday. Sometimes it works; sometimes it doesn't.

    Regardless of how Saturday goes, there should be a number of swimmers there from my team and I'm looking forward to being part of it.

    Enjoy your swims today!
    Categories
    Swim Workouts
  2. 10-05-11 Wednesday workout

    by , October 5th, 2011 at 11:28 AM (Pete's swim blog)
    Swam w/ Kent next to Roger, Dave and Dave. Pool warming but still around 81. No drag suit.

    SCY
    450 Warm up

    6 Times through
    * 125 fr - 1:30
    * 75 fl/bk/br - 1:30
    50 Easy

    125s weren't so bad but the last thing I wanted to do after a fast 125 was fly. Kent led the lane and did 125 fr/100 IM. When he started at the opposite end, I started 5 seconds early to keep him from running me over which really was not much of an issue.

    3 Times through
    * 100 fr - 1:30
    * 100 fly - 1:30
    * 100 fr - 1:30
    * 100 kick - 1:30
    50 Easy

    Not too bad but I struggle with the 100 fly. I actually swam 100 br kick (1:25-1:27) faster than I did 100 fly (1:26-1:29). Kent did 6 x 100 fr/125 fly and struggled at times which ended up mixing up our send-offs some. It all worked out in the end.

    200 IM/200 Free - 6:00
    250 IM/150 Free - 6:00 (Added 50 br)
    300 IM/100 Free - 6:00 (Added 50 bk/50 br)
    400 IM - 6:00 (5:45)

    My plan was to swap 100 free for 50 bk and 50 br on # 2 and then swim the last two as full 400 IMs. On the first one I came in around 5:40 and realized I wasn't going to have enough rest to maintain my original plan so I just added 50 stroke at a time. 5:45 wasn't too bad considering how tired I was after the previous 1200 yards. My splits were fly/back - 3:05, br - 1:27, fr - 1:13. Still have a big negative spit on my IM (-:20) most of which is my horrid back stroke.

    200 Cool down

    (4750 total)
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  3. Ankle hurts when I extend it for kicking. 10/5/11

    by , October 5th, 2011 at 11:28 AM (The Labours of SwimStud)
    So I figured out extending my foot is aggravating my ankle. I think I'll have to keep working on stretching and strengthening...it doesn't hurt otherwise.

    Anyway today...

    Warm Up
    600 Free
    5 x 100 K 3:00 moderate
    1 x 100 EZ

    Main
    Twice through:
    200 Fin Kick working on ankle mobility
    1 x 200
    2 x 100
    4 x 50
    8 x 25
    Did it IM/IMO first run then free. Intervals for IM were 4:00, 2:00, 1:00, :30.
    For FREE I did 3:30, 1:45, :50 and :25
    I actually felt good on both sets and got through this with the kind of effort and recovery between sends that I wanted.

    Kick
    500 Fin Kick FR/FLY by 50

    Cool

    300 FR
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    Uncategorized
  4. Worthless Wednesday

    by , October 5th, 2011 at 11:19 AM (Random Nonsense)
    Geek might have it for this one. I don't know what I accomplished today, and I am pretty good at spin.

    Team Practice SCY
    Warm up
    - 450 swim
    - 300 kick w/ fins
    - 200 back
    Transition
    -- all with fins on :45
    - repeat twice
    - 3x50 heads up kick
    - 3x50 catchup drill
    Main Set
    - 5x200 50 back 150 free on 3:00 (~2:23)
    -- swam the 150s build, strong, fast
    -- need to integrate my kick better
    -- need to integrate my kick at all would be more honest
    - 10x50 free on :45
    - times all over the place between 31 and 35, no pattern
    Cool down
    - 100 ez

    I worked the 200s, but it is tough to tell how hard without more meaningful times. Josh did IM order for the first 50, so there wasn't much competition. My fastest time was when he did breast and I ended up with a huge lead going into the 150s which surprised me, I thought trying to catch him would have been faster. My times only varied +/- 2s.

    My 50s sucked. Josh had to get out, and there was no self-motivation to work the set. The set was supposed to be pull and in retrospect, I should have pulled.
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  5. Too tired! Need to fine tune it!

    by , October 5th, 2011 at 11:15 AM (Chowmi's Blog)
    Yesterday I swam on my own. I was determined to get in a few sets*** which I can't do with the team around.

    Baylor Fitness Center
    on my own; before noon workout

    400 warm up

    Chowmi's "conditioning" set 'o the day:
    4 x 50's on the 45 free
    4 x 50's on the 50/55 IM stroke/free

    ***Enough of that, so now, let's get to the meaty bits!

    8 x 25 UW with fins
    odd on back; even fly/free on tummy

    4 x 25's with fins
    100% legs, increase % arms

    ***4 x 25 with swim cord
    return as 12.5 fast back/easy
    (Needed the entire lane)

    6 x 25's
    1, 3 from dive 1/2 fast
    2, 4, 5 easy
    6 fast with fins

    Easy 50 bits in between sets

    Bonus: 30 minutes talked with coach Bobby, who wasn't coaching and didn't really feel like swimming. Re: Getting to 23.99/Main themes: easiest pickins for .2 seconds and targeted sets, approaches to workouts, and recovery, game plan for each swim meet thru December.

    The End

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

    RE: 25 UW on back???? I don't have trouble holding my breath, but I can't seem to regulate the air-blowing-out-the-nose and head position on the back???? It is so distracting I know it slows me down. Also, to avoid hand-crashing and pre-arthritic-hand-saving, I have to come up and stop short of the wall. I think I need a nose clip. I had one. It was clear. The case is in my dresser. And that stupid clear clip is...drumroll please on the joke, probably right in front of my nose....mocking me in all it's clearness.

    I was actually too tired yesterday. And very tight. I did leg lunges on the lunge slide in the gym yesterday, and a fast circuit of test-your-strength on various equipment for fun. Like, do 3 pull ups, 5 dips, and leg machine exercises then repeat quickly (or rather, when the machines opened up). It was fun, and very rewarding to note that:

    I AM NOW WEANED OFF OF THE LUNGE WALKERS! YES, I CAN DO GRACEFUL AND CONTROLLED (90 DEGREE) LUNGES ON MY OWN! frontwards, backwards, and sideways.

    However, that was 2 days of drylands so I was more tired than I "should" have been to really attack the cords, which was my main focus.

    I'm going to start really targeting ONE workout a week where I get in the MAIN training swim set. Really hit it hard.

    Sets:
    1. Cords

    2. The "4 x 100's": I talked about there before; like 100 straight, 4 x 25's broken 5-10 secs, at race pace

    3. "Conditioning set" 4 x 50's on 45, 40, 37.5, 35 challenge and continue fast even if you miss interval.

    4. "The back half 50": This is a critical training set for me. Do x number of 50's on 1:15 or more. Split as 20 secs on 1st 25, then SPRINT 20 meters (or vary the distance). The key is that you aren't going easy on the 1st 25. You have to work it, and then still bring it home on the 2nd 25. Anyone can do a 25 fast. You don't even have to be in shape and still go about the same speed. BUT 1 TO 1.5 SECONDS DURING THE END OF THE 2ND 25 IS ABSOLUTELY CRITICAL. For me, it's a critical component between going 23.99 and 24 low. How many times have you heard someone tell you...."You were heading for xxxx until you reached the flags!"

    So in the next weeks, I want to get in #4 set and #3 set, then reconsider sets.

    ++++++++++++++++++++++
    The party was a huge hit. It was great to see everyone.
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  6. Wednesday, Oct. 5, 2011 5:00am

    by , October 5th, 2011 at 11:01 AM (Fast Food Makes for Fast Swimming!)
    It was another one of those mornings. Tired, didn't want to be in the pool, and even after warmup I didn't feel like doing anything, but pushed onward anyway. The day got better later.

    Warmup:
    300 Free
    200 Free Pull
    4 x 50 Kick w/ board @ 1:00
    400 IM Drill

    for 5 minutes

    16 x 100 Free @ 1:20 just swim them. held 1:08-1:10s
    This got me warmed up and more in the mood to swim, but most of my hour was used up by now.

    1 x 500 Free Pull, push it a little, dodging 2 others in the lane. (went 5:38)

    4 x 75 FAST IM - no Free @ 1:10 (went :50-:53) I had three people behind me doing freestyle so it forced me to sprint these. Felt good though but now time to get out

    ---------------
    3500 Yards
  7. Still a little sore but subsiding some

    by , October 5th, 2011 at 08:30 AM (Mixing it up this year)
    Maybe by this weekend I'll be ready to race in the COLD air.

    5x200@3:30 Free #2 pull #4 kick (didn't make interval here)
    500 Free kick w/fins every 3rd 25 fly
    5x100@1:30 w/paddles & bouy as 50 free/50 back
    10x50@1:05 Free w/snorkle as 25 kick/25 swim
    4x50 from block 20 yard sprints then easy free
    300 Free easy

    total 3000 yards
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  8. Whetter

    by , October 4th, 2011 at 10:23 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    As in appetite whetting.

    I've been a taciturn vlogger of late, the consequence, in large part, of having to finish some articles to pay my indentured servant's burdens to the overloads who own me.

    One such article is for AARP: The Magazine, a periodical I fear I am way too old to be writing for.

    Gerontologists divide the Golden Years into four rough quadrants:

    Young Old
    Middle Old
    Old Old
    Walking Dead of Maui Taui

    The latter, of course, is more a state of mind than a chronological condition.

    Most people don't recognize it, but I can assure you, we who fall into this category recognize each other.

    Largely by smell.

    But enough shilly shallying. The topic of the article I just finished the first draft of is tendinosis, the affliction that characterizes many of the most common chronic sports injuries, from Swimmer's Shoulder and Tennis Elbow, to Runner's Knee and Achilles Heel.

    As a frequent sufferer of SS and TE, I made a trek to see an excellent doctor at UPMC's Rehabilitation Institute, a fellow with his MD in physiatry (or physical medicine) and his Ph.D. in anatomy.

    Eventually, when my article appears, I will include a link to it so that those of you who are not yet Young, Middle, or Old Old, or Walking Dead of Maui Taui, can access it without an AARP card.

    But for now, and as indicated earlier, as a way of whetting your appetite, let me just publish four ultrasound images of my right elbow, right shoulder (Supraspinatus tendon, i.e., the rotator cuff most likely to wear and tear from swimming), my left shoulder, and finally my twin brother John's notion of what really causes Swimmer's Shoulder.

    In an upcoming vlog, I shall wax at length as to why these images are, in fact, so fascinatingly paradoxical.

    And on this note, I ask you all to now begin whetting yourselves.

    Thank you.



    My right elbow, which throbs riotously on my many mis-hit one-handed backhands as well as my second (usually slice) serves. The doctor-anatomist assured me he could see no evidence of structural damage.



    My right shoulder. I am right handed, do much more with this arm than the other one, including playing tennis and--in the old days--breaking my falls when, as a frequent inebriate, I followed the drunkard's path.

    This shoulder does show signs of a small, partial tear in the supraspinitus, though the good doctor was quick to add that such a condition is more rule than exception in active fellows my age (59 as on Sept. 24; FINA 60 on Jan. 1).



    My left shoulder, with RC so perfectly in tact the doctor described it as "pristine"--the kind of supraspinitus tendon most commonly seen in Tarzan-like specimens in their teenage years.



    Finally, my twin brother John's concept of what kind of abuse would have to happen to my left shoulder to convert it into the sad shape of my right one. John is not a doctor. I'm not one either, not exactly. But I have seen plenty of oddities in my decades of fake clinical practice and know-it-all blowhardery based on five minutes of Googling Medline.

    I have never seen a tiny digging fat man shoveling away at a pristine supraspinitus.

    But I cannot rule out the possibility.

    *
    Oh, I almost forgot.

    Here's the paradox I invite you all to ponder.

    It's my left shoulder that hurts when I swim.

    The right one feels fine.

    Updated October 4th, 2011 at 10:31 PM by jim thornton

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  9. Tuesday, Oct. 4

    by , October 4th, 2011 at 09:24 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises
    HS hi row, 110 x 3 x 20
    leg extension, 80 x 5 x 10
    assisted dips (20 lb assist), 15, 13, 14, 12
    back extensions w/plate, 25 x 3 x 15
    knee tuck jumps, 2 x 10
    altitude drops, 2 x 10

    stretching & foam roller, 20 minutes

    -- Think I did something else, but can't remember ... Making good progress on the 20 rep hi rows -- up 20 pounds since I re-started drylands. And doing more dips. I'm generally so much stronger at pulling than pushing that these were hard for me at first. Shoulders are tired tonight.


    Swim/SCY/Solo:

    Just did a recovery swim after yesterday's brutal set. Quads still burning from that. Planning a speed workout for tomorrow.

    Warm up:

    600 various

    Sets:

    20 x 50 drills
    5 of each stroke:
    chest press fly
    backstroke with turtles
    russian breast
    free w/paddles

    7-8 starts from side working on clean entries

    4 x 150 w/paddles
    50 scull + 50 back kick + 50 free

    50 EZ

    Total: 2250

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

    So after NHS induction last night, Teen Fort was whisked away and asked to another Homecoming dance. (She went with a friend to her own school's homecoming and guy #2 has been in hot pursuit for awhile.) See pic below. What I'm wondering is (1) why kids now seem to have such elaborate rituals for asking people to dances (candles?), and (2) isn't it per se unreasonable for me to have to go homecoming dress shopping again?

    And I'm mulling over my entries for the Sprint Classic: https://www.clubassistant.com/club/m...1463&smid=3308. My main goal this meet is to break the NR in the 50 back, which is 28.7. I'm inclined to swim the 50 back and 50 fly and the 4 25s (same line up as last year). This year The Battle of the True Drop Dead Sprinters is going to be scored by aggregate time. I had been planning on the 100 back a couple months ago instead of the 50 fly, but don't feel I'm ready to bust out a great one yet without more training and a real taper. But I may sign up for the 100 back in case I need a do-over in the 50 back or if I feel great and want to give it a whirl.

    Updated October 4th, 2011 at 09:37 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
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  10. Tue Oct 4th, 2011 SCY

    by , October 4th, 2011 at 05:22 PM (Ande's Swimming Blog)
    Tue Oct 4th, 2011 SCY

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool scy
    6:30 - 8:00 dove in 6:35ish
    wore Jammer
    swam with mike & James
    beside Tyler, Todd, chris & paul

    WARM UP
    assigned 3 x 300
    did 2 x 300

    Main SET: scy

    4 rounds (one each stroke) of:
    odds 75%, evens 90 - 95%
    2 x 025 on 20 sec rest
    2 x 050 on 20 sec rest
    2 x 075 on 20 sec rest
    2 x 100 on 20 sec rest
    400 fr done 75 fr 75%, 25 stroke strong

    (can't remember)

    did a few 25's
    easy / fast

    25 fly fast, whit timed went 10.9, todd said, I've seen you kick faster.


    Upcoming Meets

    Sat Nov 12 - Sun 13, 2011
    2011 WMST November SCM Classic


    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional InvitationalSan Antonio, TX
    Categories
    Swim Workouts
  11. A Distance / IM Mix

    by , October 4th, 2011 at 02:58 PM (Year Three: The Road Back)
    Today's workout was written as a distance (pace) workout mixed with IM. As my shoulder was hurting, I substituted most of the IM with kicking, so I could focus on maintaining pace in the freestyle swims. Having never competed anything longer than a 200 Free (and then only rarely), I am looking at my first 800 Free in competition the end of this month (assuming my daughter's high school cross country team does NOT make the state finals - if so, then no swim meet for me as they are on the same day). So.... that being said, here's what we did:

    400 Warm-Up
    1 x 200 on 4:00 Kick - descend by 50's
    1 x 450 Free on 7:30
    1 x 100 IM on 2:05
    1 x 400 Free on 6:40
    1 x 100 IM on 2:00
    1 x 350 Free on 5:50
    1 x 100 Kick on 1:55
    1 x 300 Free on 5:00
    1 x 100 Kick on 1:50
    1 x 250 Free on 4:10
    1 x 100 Kick on 1:45
    1 x 200 Free on 3:20
    1 x 100 Kick on 1:40
    1 x 150 Free on 2:30
    1 x 100 Kick on 1:35
    1 x 100 Free on 1:40
    1 x 100 Kick on 1:30
    300 Cool-Down
    Total Yards - 3900


    If you want to do this one, be warned. It's pretty brutal. It was actually written starting at the 100s and working up to the 450s, but we decided to swim the other way around so we needed to be swimming hard at the end of the workout to make the intervals instead of lolly-gagging through the 400 and 450 free.



    Enjoy!
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout -10/05/11

    by , October 4th, 2011 at 02:29 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 200 3:10 3:00
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    2 X {6 X 50 free 1:10
    1/2: moderate
    3/4: build
    5/6: fast

    1 X 200 kick 4:30
    3 X 100 kick 2:15
    8 X 25 sprint kick :45
    1 X 100 swim

    10 X 150 2:30
    1-3: 100 moderate/50 fast (all free)
    4-6: 50 stroke/100 free
    7-9: 100 IM/50 free
    #10 All free: fast

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  13. Tuesday, 10/4/11

    by , October 4th, 2011 at 01:00 PM (A comfort swimmer's guide to easy swimming)
    Good swim this morning! Felt pretty good.

    SCY
    Warm up (900)
    100 free/200 IM kick/100 free/200 IM drill/100 free
    8 x 25 Choice 4/30 - 3/25 - 2/20 - 1/15
    - did the first 7 backstroke, then free on the rest

    Main Set (1100)
    4 x 100/1:40 - 4th 100 FAST
    - free; went 1:15 on fast one, 1:19 on the others.
    - extra 50 sec rest
    4 x 75/1:20 - 4th 75 fast
    - back; 1:01 on fast one, 1:06 on the rest.
    - extra 40 sec rest
    4 x 50/50 - 4th 50 fast
    - free; 35 on fast one, 38 on rest.
    - extra 40 sec rest
    8 x 25/30 every 4th 25 FAST
    - back; 17 on fast ones, 20 on rest

    Kick (750) 20 sec rest after each
    250 - w/board and snorkel, went 5:10
    200 - on back, went 4:10
    150 - w/board and snorkel, went 3:10
    100 - on back, went 2:03
    50 - w/board and snorkel, went :55


    Warm down
    200 easy free and back

    Total: 2950 yards

    Updated October 4th, 2011 at 01:07 PM by poolraat

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  14. Tuesday workout

    by , October 4th, 2011 at 11:49 AM (Pete's swim blog)
    Swam in my own lane next to Dave and Dave. Pool temp still @ 80. No drag suit.

    Boiler being broken was just a rumor. Pool was cooled for a swim meet and is expected to get back to the mid-upper 80s again. Pool manager says he will keep it at 84 but that never really happens. Pain today was rough. Can't really blame the "soccer injury" for this one. I think I'm just sore from the 700 pull yesterday. I think I held 1:10-1:12 on that which is probably a bit more than my shoulders are used to. Kind of took it easy today. Made some moderate effort on the 400 IM and some of the 50s at the end. Speed was good but I felt lots of soreness all the way through it.

    SCY

    500 Warm up

    400 fr - 6:00
    300 - 5:15 (3 x 50 stroke/50 kick)
    200 IM - 3:15 (100 IM/100fr)
    100 Fly - 1:30
    100 Free - 1:30
    200 IM - 3:15 (100 IM/100fr)
    300 - 5:15 (3 x 50 stroke/50 kick)
    400 IM Timed (5:38)

    100 Easy

    4 x 50 - :45 Stroke/Free IM Order
    4 x 50 - 1:00 Kick/Free
    4 x 50 - :45 Stroke/Free IM Order
    4 x 50 - 1:00 Kick/Free
    4 x 50 - :45 Stroke/Free IM Order

    150 Cool down

    (3750 total)
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  15. Short Solo is really short

    by , October 4th, 2011 at 11:49 AM (Random Nonsense)
    Now that there is a masters team practice starting at 5:30, my solo weekday practices are about 40 minutes. Screw getting up earlier than 4:18, I'd rather be slow and fat.

    Lifetime SCM solo
    Warm up
    - 400 swim
    - 4x100 IM drill
    - 200 kick
    Main Set
    - 3x100 on 1:15
    - 100 back ez
    - 2x100 on 1:15
    - 100 back ez
    - 1x100 on 1:15
    - 100 back ez
    Warm down
    - 50 ez

    And that was it. Felt like the shortest workout ever. That was about 36 minutes in the water.

    Originally the plan was just to splash around, but felt guilty about wasting pool time so I was going to attempt something hard. The attempt was supposed to be 4x100 on 1:15, 100 back, 4x100 on 1:15 and THEN splash around. Not ready for 4x100 on 1:15 the morning after weights.

    I can't really cut warm up any shorter and swim fast, so Tuesday and Thursday might become more kick focused because warm up only needs to be long enough to get comfortable in the water before starting a kick set.
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  16. Tuesday, Oct. 4, 2011 4:45am

    by , October 4th, 2011 at 11:32 AM (Fast Food Makes for Fast Swimming!)
    Wow...earlier and earlier. It's okay with me though. At least I get to swim. For the next 3 weeks or so, the high school girls team is taking over the pool (it's their pool anyway) from 5:45am-whenever. So us Masters, the few that come T-Th, decided to come in early so we can at least get a good 1 hour swim in rather than nothing at all, which was the case last week.

    In addition I got my annual flu shot yesterday, so now my right shoulder is sore, and the swimming arm rotation doesn't help any. I'm not giong to back off any in my training, there's meets coming up now.

    Warmup:
    300 Free
    300 Free Pull


    9 x 100s
    • #1 Free @ 1:20 (went 1:14)
    • #2 IM @ 1:30 (went 1:20)
    • #3-4 Free @ 1:15 (went 1:11s)
    • #5 IM @ 1:30 (went 1:20)
    • #6-8 Free @ 1:10 (survived them about :01-02 sec rest)
    • #9 IM @ 1:30 recovery
    6 x 100 @ 1:30
    #1,3,5 - Fly, Back, Breast by 100s
    Evens - Free

    2 x 100 Free Pull @ 1:15
    2 x 75 Free Pull @ 1:00
    2 x 50 Free Pull @ :40
    2 x 25 Free Pull @ :20

    6 x 50 Kick w/ board @ 1:00

    12 x 25 FAST @ :40
    Odds Free, Evens Fly
    This was way too much rest for me. I was getting bored on the wall watching the second hand moving, but I attempting to go fast, at least on the Flys.

    100 EZ
    -----------------
    3400 Yards
  17. A second day of pain and just plain YUCK

    by , October 4th, 2011 at 08:25 AM (Mixing it up this year)
    My mind is not in anything right now. Too much garbage with insurance companies.

    All I can say is what next? And when will this junk be over.

    500 Free
    500 Free kick w/fins every 3rd 25 moderate
    10x100@2:00 Fly w/fins 25 rt arm/25 lt arm/25 kick/25 swim the swim felt off tempo
    4x[50@1:00 Free w/fins fast held 29's
    ....[200@4:00 Free w/fins easy

    Total 3000 yards
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  18. Swimming "extra credit" - 10/03/11

    by , October 3rd, 2011 at 09:33 PM (Workout Swimmer)
    Well, learned today that I'd better get out of the water at 7am when I need to dry my hair etc & get to work by 8:30. But, I misunderstood the last set - thought it was 5 x 500, then remembered while swimming #2 that the other choices were 2 x 1000 or a 2000 steady state swim, so realized that I was supposed to do 400's, but figured, what the heck. Guess I'll have to save these kind of days for non-work days.
    800 back/free
    800 pull no paddles
    10 x 100 stroke/free by 25's on 1:25 (fly & back w/zoomers) held 1:20's - kids were doing them on 1:30, but since I put on zoomers around #4, decided I needed a tougher interval to justify them.

    8 x 25's (drill, 2 x 4 cycle speed play & sprint on :25)
    100 easy
    5 x 100 kick on 2:00 (no toys!!)
    5 x 500 - first 4 pull, odds w/paddles, even's w/out & #5 w/zoomers)
    100 EZ
    Total: 6000 SCY in 100 min
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  19. Workout 10/03/11

    by , October 3rd, 2011 at 09:10 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u 200 FR, 200 BK

    4 x 400 (20 SR bwt each)
    - 200 FR Pull w/ Buoy on 2:30 (2:16,:17,:14,:15)
    - 50 Kick on :55
    - 100 IM on 1:40
    - 50 Kick on :55

    4 x 50 FR on :45

    200 junk w/d

    (2400 total)

    ---------
    Monday night pizza had to wait 40 minutes for me to hop in the pool - I am used to eating cold food anyways. Cool nights coming in Vermont - I have started to make grape jelly and juice with the Concord's in the back yard, and I am looking to try a batch of wine this year as well (my wife enjoys it).

    I also plan to get the pellet stove ship shape for some evening burns soon, putting off using the dreaded heating oil as long as I can. It is kind of humorous: my wife and kids are "freezing" and I am fine in shorts and a tee - a good side effect from swimming open water in the Atlantic Ocean and lakes in New England all summer! haha
    Categories
    Swim Workouts
  20. LT Death Set, Monday, Oct. 3

    by , October 3rd, 2011 at 05:41 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    9 x 50 fly drills (3x caterpillar, chest press, single arm)
    8 x 25 shooters
    5 x 50 torque drills
    4 x burst 25s dolphin kick
    100 EZ

    LT Death Set:

    8 x 100 fast: 4 @ 2:15, 4 @ 2:30
    -- did backstroke kick with fins
    -- went: 55 high, 57 high, 58, 58, 58, 58, 57 high, 55 high*

    * Got a couple minutes extra rest before the last one b/c of , so went much faster.

    -- I decided to bump up the interval slightly so I could simulate the length underwater of a 100 back. Generally, the SDK count per 25 was 12-10-9/10-8/10. I can't stay under as long on a 2:00 interval.
    -- The interval was largely irrelevant anyway as my legs were burning after the second one, quads being somewhat sore after yesterday's sprints in the yard. After 4 of them, I used only my hips/lower back on the underwater portion and saved the legs for the above water kicking.
    -- Definitely started off too fast. But it seems wrong to hold back too much on this kind of set.
    -- It was horribly painful.

    By comparison, this is what I did a year ago with Pete:

    8 x 100 @ 2:00, best average
    Went: 58, 57, 57, 57, 58, 58, 59, 58
    SDK count per 25 was 10-12, 7, 6, 4-5.

    -- I'm sure swimming that set with Pete helped push me more than doing it solo. Started off more sensibly on that set as well. But with a bit more rest, I was under longer today.

    300 EZ

    Total: 2800

    sit in hottub

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



    I really need to stretch after that effort. Or at least hit the foam roller. Not too much time tonight as I must feed hungry people and rush off to Teen Fort's NHS induction.

    Updated October 4th, 2011 at 09:29 PM by The Fortress

    Categories
    Swim Workouts