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  1. Thursday, Sept. 29

    by , September 29th, 2011 at 07:30 PM (The FAF AFAP Digest)

    RC exercises
    flutter kick on bosu, 100
    power wheel roll outs, 2 x 15

    HS hi row, 105 x 3 x 20
    assisted dips w/20 assist, 13, 12
    DB bench press, 60 x 3 x 12
    deadlift singles, warm ups to 145, then 150 x 5, 145 x 3

    altitude drops, 2 x 10
    knee tuck jumps, 2 x 10
    standing track start jumps, 10
    squat jumps w/45 lb bar, 10
    med ball slams 5:00+
    handstands, 15


    Feeling a twinge at the very top of my left quad after that. Maybe I did it on the deadifts? Hoping it won't interfere with starts tomorrow. Trying the foam roller.

    Someone at the gym remarked that I do not have "swimmer legs." lol I guess the public perception of swimming coincides with many masters' dislike of kicking.
  2. Thursday, 9/29/11

    by , September 29th, 2011 at 04:28 PM (A comfort swimmer's guide to easy swimming)
    Another good swim n the outdoor pool today. Felt really good.

    Warm up (400)
    400 choice
    - swam back and free

    Kick (600)
    1 x 200/5:00 strong build
    - flutter with snorkel and board, went 4:30
    4 x 50/1:15
    - on back, was going 1:07-8
    1 x 200 strong build
    - flutter with snorkel and board, went 4:30

    100 easy swim

    Pull (500)
    w/buoy and catch paddles,
    2 x
    - went 2:15 both times
    2 x 50 back on 1:00
    - 48-50 on all

    Main Set: (1300)
    2 x
    250 IM plus 50 free/5:00
    - went 4:25, 4:22
    2 x 100 free/1:40
    - 1st round went 1:29, 1:30, 2nd went 1:28 both times
    4 x 50/1:00 1 easy, 2 fast, 1 easy
    - 50 on easy ones, 40-41 on fast ones

    Warm down
    100 easy free

    Total: 3000 meters
  3. Sarasota Y Sharks Masters 5:30 AM Workout -09/30/11

    by , September 29th, 2011 at 02:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    We will be swimming LCM today and taking it fairly easy in preparation for our oW race on Saturday.

    1 X 200 3:45 3:30
    2 X 150 2:45 2:30
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick
    1 X 100 swim

    7 X 100 2:20 choice
    Swim them 75 fast/25 easy
    #7 is 100 easy

    6 X 50 1:20
    Build to fast, all choice.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  4. Predictor Set Day

    by , September 29th, 2011 at 01:40 PM (Year Three: The Road Back)
    Well... today was a happy predictor set. I knew that going in and my legs were pretty beat after doing the kick against the wall, flip turn, 50 on :50 set. So... overall I was pretty happy with holding a :36-:37 average. I never went up to :38 and went down a few times to :35. Decent, but I've decided that I should lay off the biking until after next weekend's meet is over. Swimming and biking is taking its toll on my thigh and calf muscles. Recovery before the meet sounds like a great idea.

    As for today's workout, here's what we did:
    300 Warm-Up
    4 sets:
    - 1 x 50 Human Stroke Drill / Free on 1:10
    - 1 x 50 Tarzan Drill / Free on 1:10
    6 sets:
    - 1 x :20 Kick against wall

    - 1 x 50 Free on :50
    8 x 25 Free on :30, odd: Hard/EZ, even: EZ/Hard
    20 x 50 Free Predictor Set on 1:30 (hold best average)
    1 x 300 25 Drill / 75 Free recovery on 5:00
    300 Cool-Down
    Total Yards - 2800 (plus 1:20 kicking against wall)

    I'm pretty sure that tomorrow will be an IM day, since we've been pretty IM crazy lately and haven't done much stroke this week. I'll check in and let you know how it goes.

    Enjoy your swims!
    Swim Workouts
  5. Quick solo workout

    by , September 29th, 2011 at 09:54 AM (Random Nonsense)
    SCM @ Lifetime

    Warm up
    - 10x 75 free 25 back
    -- that little tiny breast stroke kick muscle is a little sore during breast kick, so I did all back instead of a mix
    Main Set
    - 500 free (6:36)
    - 4x 100 free on 2:00 (I can't remember )
    - 4x 100 back on 2:00 (1:32, 1:30, 1:28, 1:27)
    Cool down
    - 200 ez

    Lifetime is starting back up with their masters team from 5:30 to 6:30 which is why this workout was so short, and why I won't be getting in 5k workouts during the week They are not so much a team as an adult learn to swim class, so joining them isn't an option.
  6. Thursday workout

    by , September 29th, 2011 at 09:27 AM (Pete's swim blog)
    Swam w/ Dave M and my son. Pool temp at a surprisingly reasonable 84 this morning. No drag suit. Pool mostly empty so we each had our own lane. Took it kind of easy today. Lots of rest. 1:10s were a little tough but there was plenty of recovery to make all of them. Tomorrow, I should hit 500 miles on the year!


    450 Warm up

    6 x 50 - :45

    8 times through
    * 100 fr - 1:10 (1:05-1:07)
    * 50 k - 1:10
    * 2 x 50 Pull - :50

    100 Easy
    400 IM Kick (7:20)
    100 Easy

    400 IM - 6:00 (5:33)

    300 Cool down

    (4000 Total)
    Swim Workouts
  7. Blah day - 09/28/11

    by , September 29th, 2011 at 08:23 AM (Workout Swimmer)
    Woke up feeling very achy this morning - my elbows hurt, my neck had a "Crick" in it & then the water felt really hot - even though the thermometer said 81 - I felt like I was boiling. Must be fighting a virus - even felt poorly the rest of the day with abdominal cramps & continued achy neck & elbows.

    500 back/free
    400 reverse IM
    10 x 50 kick on 1:00
    6 x 200 pull on 2:50 no paddles working on stroke
    4 x 100 fly with fins on 1:30 (proud of myself for doing this)
    400 kick
    12 x 100 on 1:20 (I got out after 3)
    2 x 100 cool down

    Total: 3900
    We'll have to make up the yardage & quality tomorrow when I'm feeling better.
  8. KICK IT UP! Not alot of yardage but...

    by , September 29th, 2011 at 07:26 AM (Mixing it up this year)
    My shoulders were sore from the weightlifting Tuesday and the tough swim yesterday. So I decided to give my arms a rest today.

    500 Free every 4th lap kick on back streamline
    5x100@2:30 Free as 25 rt arm/25 lt arm/25 kick on back/50 swim
    5x100@1:30 Free w/paddles & bouy
    500 Free kick w/fins as 25 easy/25 moderate/25 fast
    100 Free kick w/snorkle
    12x25@1:00 Free kick w/snorkle odds Fast evens easy on the fast ones went 29, 27, 26, 26, 25, 25
    100 Free EASY

    It is tough get much yardage in when you are a temporary slow kicker. Hopefully I will be much faster soon.

    Total 2500 yards
  9. Wed., Sept. 28

    by , September 28th, 2011 at 07:09 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    6 x 50 fly drills
    6 x 25 shooters
    4 x 25 scull
    4 x 25 burst + cruise

    Main Sets:

    6 x broken 100s + 150 EZ @ 5:00
    -- @ 100 race pace
    -- broken at 25s for :15

    1-3 backstroke, no fins
    -- went 1:05s on all three
    -- 16, 16, 16, 17 on the 25s
    -- 14, 13, 13, 12 kicks off walls

    4-6 fly w/fins
    -- went :56 (too cautious), 52, high 51
    -- splits: #4, all 14s; #5, all 13s, #6 12, 13, 13, 13
    -- fly felt strong and smooth after weeks of feeling like crap

    -- definitely gasping for breath at the end of all 6, but the backstroke 100s felt harder.

    4 x 25 free w/parachute & paddles

    100 EZ

    Total: 2950

    Bikram, 90 minutes

    A very unusual occurrence -- Lil Fort got a ride both ways to swim practice with the 2 families we carpool with. So I am heading off to the 8:00 pm bikram class in 20 minutes.


    I slept terribly last night (thunderstorms and other issues) and my legs were somewhat tired from yesterday's kicking. So I did not have high hopes for this workout. Nonetheless, I was fairly pleased with the broken 100s and liked the set. Next time, I may bump the rest down @ the 25s down to :10.
    Swim Workouts , Yoga
  10. Sarasota Y Sharks Masters 5:30 AM Workout -09/29/11

    by , September 28th, 2011 at 03:47 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 200 3:30
    4 X 150 2:30
    3 X 100 1:30
    4 X 50 descend 1:00

    3 X 100 kick 2:15
    6 X 50 kick :55
    1 X 100 swim

    4 X 250 IM 4:30
    With fins. Rotate 100 of each IM order.

    12 X 50 1:10
    Choice. #3-6-9-12 are fast.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  11. Another sprint modification 09/28/11

    by , September 28th, 2011 at 03:23 PM (Chowmi's Blog)
    I am not swimming tomorrow. I can say that right now. Wowie, am I tired!

    SCM, Baylor Fitness Center noon
    Jim Montgomery coached

    200ish warm up

    4 x 200 kick if you use fins, or
    4 x 150 kick without fins
    sort of.
    =>4 x 150's kick goofin' off
    All 4 people were doing something different, starting late, I still have no idea what happenned on that set?

    4 x 200 "swim"
    nary a leg without pull buoy.
    4 sets of 4 x 25
    Set 1 % descends
    Set 2 all easy
    Set 3 variables
    Set 4 all easy

    3 x 200 pull
    100 easy
    4 x 50 37.5 smooth/12.5 kick or swim sprint to wall

    2 x 200 fast swim
    100 smooth 1:14
    4 x 25 5 sec rest 1:04

    3 x dive 12.5's

    The End
    Today was much harder to modify due to 4 people in the lane, and one of them a bigger modifier than even me! Hard to believe, I know! I was a bit over-tired at the end of workout - bordering on grinding vs. happy-swim-punchy-sprinting. It helped I had someone in the lane next to me so I was totally racing him even with my 5 sec rest.

    I'm full up for the week. Maybe just swim easy one more time but I think that's enough for me.

    IMPORTANT NOTE!!! North Texas LMSC might not have anyone submitting top ten results. The last TT recorder stepped down 06/2011. Don't look at me, I did it for 3 years before this last year. Step up and do your tour of duty!
  12. Sprinting...At Least A Little

    by , September 28th, 2011 at 12:59 PM (Year Three: The Road Back)
    450 Warm-Up
    1 x 200 Kick on 4:00
    After staying up late with my daughter last night discussing what the fictional Greek hero she has to create for class should be like, this morning dawned a lot (I mean, A LOT!!!) sooner than I wanted. Still, I hauled myself out of bed and headed to the pool. Here's what we did:

    1 x 150 Kick Faster on 3:00
    1 x 100 Kick Faster on 2:00
    1 x 50 Kick Fastest on 1:00

    4 x 25 Fist Drill on :40
    4 x 25 Left Arm Only Drill on :40
    4 x 25 Right Arm Only Drill on :40
    4 x 25 Perfect Free on :40
    12 x 50 Free on :50

    4 sets:
    - 1 x 50 Free FAST on 1:00 (did :34, :34, :33, :33)
    - 1 x 50 Free EZ on 2:00
    6 x 100 Pull on 1:45, 1>3, 4>6
    400 Cool-Down
    Total Yards - 3350

    I must say that I was pleasantly surprised by how I felt in the water during warm-up. A bit more like how I was feeling before I got sick. Then, we did the fast 50s and I was happy with the times considering that I felt sloppy while swimming them. And... I forgot to dolphin kick off the wall at the turn. Even reminding myself before the next fast 50 to dolphin kick didn't help. I just kept plain forgetting. Ugh! But... I know there are a few tenths to pick up when I remember. I also worked on not breathing into the flip turn - a new feat for me. So... all in all, a much better day in the pool than I anticipated. YAY!

    I also signed up for my first SCM meet yesterday. I'm swimming the 50 Free, 50 Back, 50 Fly, and 100IM. I remember this meet from last year and it goes really quickly. So... four events instead of five, but it should be fun. I seeded myself with my best times from last year's SCM season and I'm hoping to see some time drops - especially in the back and IM. I guess time will tell. The meet is a week from Saturday and I'm hoping to be feeling great in the water by then.

    Until next time, enjoy your swims!
    Swim Workouts
  13. "Tides that I've tried to swim against"

    by , September 28th, 2011 at 12:07 PM (Swimming, Life, and Other Stuff!)
    I thought I'd check in and update my current status. I decided to quit regular blogging since my long Q interval diagnosis. I get tired of talking about it, but it's always on my mind.
    Here's what's happened since my last blogging/thread comments:
    1. I have a new Physician which I will see on October 19th. The other Dr. dropped me due to non-compliance with my meds. In my defense I'll say I tried Beta Blockers for 4 weeks. I was blacking out in class and while driving, plus suffering from chronic depression. I couldn't get his office to return my calls or give me the result of my ecko-cardio-gram so I quit and figured they were just going to ignore me till I died. Finally his nurse was able to reach me on my cell phone. I told her what I was doing and she reported to the Doc. A day later she replied by telling me he would not represent me for a peer-review for genetic testing and dropped me for non-compliance. I immediately called IU Medical Center and found another Physician. I have a very good feeling about this guy.
    2. I have been swimming regularly. (3-4K per workout but with longer rest intervals). I get a feeling of dread before each and every swim but once I'm in the water I feel remarkable! I hope I can stay motivated forever, racing or not.
    3. I started running 2X per week. LQT is not as dangerous to runners as swimmers. Surely if it didn't kill me when I was running sub three hour marathons it won't kill me now while I'm running 7:30 pace and slower.
    I started a leg strengthning routine before re-starting running. I am up to 1,500 jumpropes, 50 lunges, 50 or so squats, and a few other hip and glute exercises. I am hoping the stronger legs will help my arthritic knee handle the runs. I'm going 40-45 minutes 2X per week at a fairly easy 7:30 pace. i'm also working on my core 4X per week.
    4. I'm going to be a Grandma in January. Every now and then I think I should just quit all this foolishness and be grateful that I'll have a little one to love and share with. I would feel horrible if my exercising killed my faulty heart and I wasn't able to be a part of this soon-to-be child's life.
    It really pisses me off that I've exercised religiously my entire life, always maintained a low body weight, have a steller lipid profile and still have a crappy, defective heart.
    I know life isn't always fair, I say this to at least one student per day.
    I promise my next blog will not be another pity party!

  14. Wednesday, 9/28/11

    by , September 28th, 2011 at 11:42 AM (A comfort swimmer's guide to easy swimming)
    I felt pretty good this morning. Swim went well. And I finally got a good night's sleep!

    Warm up (800)
    200 swim free - 200 back kick - 200 drill/swim - 200 pull/scull by 50's

    Set #1 (600)
    12 x 50/1:00 as 4x:
    50 drill
    50 steady build
    50 blast 1st 15yds
    50 blast last 15yds
    - all free, times ranged from 36-40 on these

    Set #2 (800) back swim with fins
    4 x 200/3:20
    - went 2:52-54 on these

    Set #3 (600)
    12 x 50/1:15 as 2x
    Dive 25 fast - 25 easy
    50 drill
    25 blast kick - 25 drill
    50 breath's 7 or 9
    Dive 50 fast - went 32, 31
    50 easy
    - except for the fast 50 the times on thses ranged from high 30's to mid 40's

    Warm down
    200 IM as 25 drill/25 easy swim

    Total: 3000 yards
  15. Wed 9/28

    by , September 28th, 2011 at 11:41 AM (The Labours of SwimStud)
    Been sick with a cold so I skipped Monday as I was too congested.

    Warm up
    600 FR
    20 x 25 K :45 every 4th fast
    100 EZ
    5 x 100 Monofin K 2:00 (did 300 w/ snorkel)


    6 times through:
    50 Drill (catch up with stick)
    75 Fin Pull w/ Paddles
    Rest :10
    25 Sprint ( Fins n Paddles)
    100 EZ


    10 x Broad jumps and stream line push off from bottom (AKA "Forts")
    500 Fin Kick FR/FLY by 50

    300 EZ
  16. 50s with fins

    by , September 28th, 2011 at 10:28 AM (Random Nonsense)
    Warm Up
    - 300 swim
    - 300 kick
    - 300 swim
    - 300 back
    Main Set
    - 13x50 fast easy w/ fins on 45
    -- 27,26x6
    -- focused on fast hands
    -- still don't have the hang of this type of set
    - 150 ez
    - 4x200 on 2:40
    -- 2:20, 2:22 (stuffed a turn), 2:21, 2:17
    -- execute race strategy (ez,build,strong,fast)
    Cool down
    - 200 ez

    Retrospective (aka sleep aide): Last night I was laying in bed thinking about swimming. My junior year I swam 1:50.0x in both prelims and finals, well split in prelims, 50/59 in finals. In finals my coach wanted me to let rip, and I did Always when I think about preparing for that meet, I think of a 10x50s on 200 goal pace set I did and I remember asking the USAS coach what my goal pace was. He was quite upset that my high school coach hadn't discussed that with me since, at the time, he was coaching all the fast swimmers (USAS) from my high school and we were competing with his HS swimmers (he coached both HS and USAS).

    Last night it dawned on me that he was my USAS coach my sophomore year and the goal time for the set was 1:50. I must not have gotten much faster from my sophomore to junior years.

    Why? I started swimming competitively with the HS team during their off season (Mar-May) my 8th grade year. I couldn't do the workouts initially but by the end I could do the workouts in the slow lane. I swam summer league over the summer and it was easy, but during my freshman year I joined USAS and was put in a senior group because of my age more than my skill. It was survival swimming. Over the scy season I went from a 1:08 100 free to :56 and was still struggling at USAS. Over the summer training outside, I did an open turn and grabbed a wasp. After that, I never did another open turn during freestyle, and my workout times improved drastically. I finally had the endurance and skill to confidently complete practice.

    Then I changed teams and confidently completely practices at the new USAS team for a year. Then I changed teams and confidently completed practices for another year. Getting faster probably required more than going through the motions.

    I also think this is why I understand so little about training. My USAS training time was short, coaches varied and I just did survival training, even after survival was a near guarantee. This is why Xx100s on almost no rest makes so much sense to me, it is a pure survival set. Other than the 10x50s 200 race pace set, I don't remember training pacing until being a Master. Sprint 25s existed only in my dreams and 100s on 7:00 were a thing to be feared and survived, not something to focus on.

    Thinking about training was not something I did until I was a Master and very little seems to have accidentally rubbed off from my misspent youth.

    Last few days: I had food poisoning Thursday, puked my guts up Thursday night (I was yelling at cars driving slow in front of me on the way home from work because I didn't think I would make it), missed swimming and work Friday. Did a light swim Sunday but didn't feel normal again until yesterday evening. I do not have the superior digestion that Fort believed. I rarely experience stomach illness, then twice in a week.
  17. Wednesday, Sept. 28, 2011 5:00am

    by , September 28th, 2011 at 10:11 AM (Fast Food Makes for Fast Swimming!)
    I didn't like taking yesterday off from the pool, made this feel like another Monday in the water. Plus I had another hour of running around on the soccer field being referee of my daughter U9 soccer game again last night, which is getting kinda fun, though I still dislike running.
    11 more days till my next competition. USAS meet in Ellensburg @ Central Wash. Univ. Let the swim meet season begin!! I'm going to be busy till December.


    200 Free
    200 IM Drill
    200 Free Pull


    4 x 250 Free @ 3:15 (went 3:01, 2:58, 2:55, 2:51)

    50 EZ

    6 x 150 IM (100 IM, 50 Free) @ 2:15 last two: did 1:51, 1:50
    worked on my backstroke arms faster turnover

    50 EZ

    5 x 100 Free Pull @ 1:15 (range 1:05-1:11)
    arm muscles are sore/tired

    8 x 75 Free @ 1:05 (:48-:50s)

    50 EZ
    3600 Yards

    Updated September 28th, 2011 at 12:53 PM by jaadams1

    Swim Workouts , Daily Practices
  18. Wednesday workout

    by , September 28th, 2011 at 10:07 AM (Pete's swim blog)
    Power hour format. Swam with Kent next to Roger, Dave and Dave. No drag suit. Pool temp @ 85.

    Swimming w/ Kent is always a challenge. He is a good bit faster than me but Roger usually gives him more challenging workouts. So, he lead off the first set doing 50 stroke on :40 and 50 kick on :50. I was doing stroke/free on :40 and 50 kick on :50. He started struggling to make the kick and we ended up pushing off a couple seconds back. Eventually, I just passed him on the kick and fought to get back on the 1:30 pace. Thought I would struggle more leading the lane but ended up keeping a good cushion on him through the first two sets. He led the third set but I caught him swimming free while he was swimming IM. The 400 free was pretty good for me. I though I was going slow becasue Kent kept pulling away from me. Paced with Dave M so I figured we were holding 1:15s. Finished on 4:43. Pretty effortless for a 1:11 pace. Last set we spread out into emptly lanes. I was pretty tired at that point and didn't swim terribly fast for the pulls.


    500 Warm up

    10 times through:
    * 50 Stroke/Free - :40
    * 50 Kick - :50

    10 times through:
    * 50 Free - :35 (:30s to :32s)
    * 50 Kick - :55

    400 Free - 5:00 (4:43)
    300 Free - 4:00 (3:40)
    200 IM - 3:00 (2:45)
    1:00 Rest
    100 Kick timed (Br - 1:25)

    50 Easy

    200 Pull - 3:00 Moderate (2:30)
    200 IM - 3:00 Easy
    200 Pull - 3:00 Faster (2:25)
    200 IM - 3:00 Easy
    200 Pull - 3:00 Faster (2:19)

    200 Cool down

    (4750 Total)
    Swim Workouts
  19. Just plain tired today

    by , September 28th, 2011 at 07:22 AM (Mixing it up this year)
    The water at the aquatic center was actually hot 82+ but at least the chemical balance was better today.

    Just could not get moving, but then I remembered I did weightlifting last night. That might just be it.

    5x200@3:30 Free with 6 beat kick
    500 Free w/fins every 3rd lap fast
    10x50@1:00 Fly w/fins as 25 skull drill/25 sprint
    5x100@1:30 w/paddles & bouy as 50 free/50back
    200 Free w/snorkle alt by 50 kick/6kicks then stroke
    300 Free easy

    Total 3000 yards
  20. Sprint modification 09/27/11

    by , September 27th, 2011 at 10:54 PM (Chowmi's Blog)
    Back to the pool!

    SCM, Baylor Fitness Center
    Jenn Christensen coached

    300 warm up

    Pull set (no, no and no!) and one more no
    4 x 200 around 3:00
    4 x (100 + easy 50) on above interval
    1st 100 moderate
    2nd 100 4 x 25 5 sec rest 1:11
    3rd 100 4 x 25 10 sec rest 1:06
    4th 100 4 x 25 10 sec rest 1:06

    Main set:
    12 x 100's
    4 x 100 stroke choice 1:40
    4 x 100 IM 1:45
    4 x 100 free 1:30
    ==>12 x 50's on above interval
    4 x 50 fly
    12.5 fast/37.5 easy free
    25 fast/25 easy free
    37.5 fast/12.5 easy free
    50 fast all fly 35

    4 x 50 kick with board no fins
    s/a/a 47 on last 50

    4 x 50 free
    backwards, so end with 12.5 to the wall fast

    50 easy

    Sprint set I!
    10 x 25 on 45
    12.5 underwater fast kick/easy to wall

    Sprint set II!
    8 x 25 on 40
    15 m fast, 10 easy
    sometimes I did the whole 25 fast
    every odd from a dive

    The End

    First day back from AZ meet, and no better time to start right in on The Plan!

    This was a great workout to customize to my new targeted sprint training. I must say, I am indeed not exhausted, but I really punched it on every sprinty bit. I didn't get a chance to use my swim cord, and i'm glad I didn't because I finished my last errand just in time to get in carpool line.

    The 100's were a starting point, and 1:06's are really not very good. I need to work them down to 1:00.0!! My goal is to work down to 30-32 for 50 fly's from a push, and 29-31's for 50 frees. I also should be able to get up and going sprint after sprint, all strokes from a dive with punch! I think i'm much more focused on that now.

    Next up: USA meet on 10/09. I will swim 50 free and 100 fly SCY.