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  1. Earthquake Interruption, Tuesday, Aug. 23

    by , August 23rd, 2011 at 10:46 PM (The FAF AFAP Digest)
    This has been a trying summer swim wise for me. Mason has been closed the entire summer. Oak Marr is now closed until October. Most of my practices have been in a crowded pool with lane closures, kiddie campers, kiddie poop, no backstroke flags and noodlers. Very frustrating. But I never in my wildest dreams imagined I'd be hauled out of the pool mid-workout for an earthquake. But I was, around 1:50 or so pm today. Oddly, despite it being a 5.8, I didn't feel a single thing in the water. Like most buildings in the area, we were evacuated from the pool and building right away. We couldn't even go to the locker rooms. After standing outside for some time in disbelief -- earthquakes are rare here -- I realized I needed to leave soon to get Lil Fort, who was at the mall with her visiting cousins. I didn't know if they would be evacuated or not, and my cell phone wasn't working. So I abandoned my clothes in the locker room and drove off clad only in speedo, another workout thwarted. Fortunately, I managed to collect them at the designated place and time without much problem. (Yes, they thought I was mental cruising up in my convertible with only a swimsuit on.) Fort Son was sculling on the Occoquan during the earthquake, which also stressed me out. But, after a bit, he reported feeling like he was waked by a cruise liner, but didn't capsize.

    The damage wasn't too bad at the house with only a few things broken though everything flew off the shelves. Apparently, the Washington Monument is closed indefinitely with damage and the National Cathedral lost an entire spire. Many businesses and the government shut down and gridlock ensued. I stayed home a few hours before venturing out.

    Anyway, here's what I got in:


    Warm up:

    600 various
    8 x 50 fly drill @ 1:00
    8 x 50 backstroke w/turtles @ 1:00

    Main Sets:

    8 x 100 @ 1:45
    odds = IM (drill fly b/c of lane noodler)
    evens = backstroke kick

    Earthquake interruption during #7

    Total: 2150


    RC exercises, 10 minutes
    extreme angle isometric holds:
    left lunge, 3:00
    right lunge, 3:00*
    bicep hold, 4:30
    tricep hold, 5:00**
    squat w/10 lb DB, 5:00

    * Had to take a couple 3 breath breaks during the lunges as recommended in the article I cited a couple days ago. The lunges are so much harder than the squat for me.

    ** Had to use 3 lb handweights instead of 5 lb ones.

    Bikram Yoga, 90 minutes:

    We had a new instructor heat nazi tonight. It was crowded and I was slightly worried after a couple other classes with her, but she kept the temperature lower than other times. (I must admit I complained about it to another experienced instructor after one of my classes.)


    My lats and muscles around the inside elbow area were really sore, probably predictable so, after yesterday's gym effort. Perhaps high reps, lower weight isn't so easy! I have a very busy day tomorrow with leaving for MN Thursday am. I really hope nothing gets in the way of a swim tomorrow! My right shoulder does feel better now after intensive RC work and taking a week off swimming.

    Updated August 23rd, 2011 at 11:08 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts , Yoga
  2. Tuesday, August 23rd, 2011 5:00pm

    by , August 23rd, 2011 at 10:14 PM (Fast Food Makes for Fast Swimming!)
    I got to the pool today and saw my Masters coach there today. She just stopped by to see the high school girls team that was getting started with their practices for the season. My coach informed me that we're now using the High School pool in the mornings for workouts, so !!!
    Now I just have to hope my work schedule opens up a little so that I can get into the pool at 5am! Most days I'm already working by then.


    100 Free, 50 Back, 100 Free, 50 Back
    400 Free Pull
    100 Fly Drill

    5 x 100s @ 1:45 building 100 Fly
    1- 25 Fly, 75 Free
    2- 50 Fly, 50 Free
    3- 75 Fly, 25 Free
    4- 100 Fly (went 1:11)
    5- 100 Free relaxed

    4 x 100 Free @ 1:30 stretch out

    1 x 100 Free Pull @ 1:30
    1 x 200 Free Pull @ 2:45
    1 x 100 Free Pull @ 1:30
    1 x 300 Free Pull @ 4:00
    1 x 100 Free Pull @ 1:30

    16 x 25 @ :30
    Odds Free, Evens Fly

    100 EZ
    3000 Yards 55 minutes

    4 more days till the CAST Classic!
  3. More Crossfit

    by , August 23rd, 2011 at 09:41 PM (Elise's Fitness Fun)
    My quads were SORE over the weekend from the Friday evening Crossfit class. I went out on Sunday on my bike and did a 10 mile spin. Made my legs feel so much better. Went back Monday evening. He went over the exercises with me for ten minutes before the group got there, making sure I had good form. He also insisted I use the lightest kettlebell (18 lbs.) during the workout of the day. I kind of felt like I was at an unfair advantage compared to the others since I was using the lightest weight. Given my newbie status and my age, however, I am more than content to use a light weight. I don't think I will try to move up on the weight anytime soon.

    Below is what we did after a warm-up of back extensions, sit-ups, shoulder stretches, and air squats. We had twenty minutes to get as many rounds/reps in as possible.

    3 kettlebell swings
    3 lifts with kettlebells making sure elbows higher than wrists (can't remember exact name of exercise)
    3 squats
    100 meter run with kettlebell

    6 kettlebell swings
    6 lifts
    6 squats
    100 meter run

    9 kettlebell swings
    9 lifts
    9 squats
    100 meter run

    Keep increasing reps by 3 on each new round until time runs out (20 minutes). I got up to doing 21 reps of each exercise, completed the 100 meter run and was about to start at 24 reps when time was called. Just me and one other guy got that far out of about 10 folks. Again, I was the only one using the lightest weight, so it is really not a fair comparison.

    Today, I was tired, so just did 1600 yards in the pool. Here is the workout I did:

    Warm-up: 200 swim

    6 x 100 kick with fins on 1:45 - 2 free, 2 back, 2 back dolphin

    1 x 200 breast kick

    4 x 50 free drill - rt arm only/lt arm only - 15 seconds rest

    4 x 25 doggy drill on :30

    6 x 25 free sprint with fins on :45

    150 easy cool-down - kicked on side with fins

    1600 SCY

    Tomorrow will be swimming with kids, so I needed today to recover.
  4. Mabel Lake (August 13 - 20)

    by , August 23rd, 2011 at 06:15 PM (Canuck Countdown)
    Got back from a week at Mabel Lake, BC. on Saturday evening (August 20).

    Here's a picture of the lake:

    That's an airstrip and golf course in the foreground.

    I had planned to do some open water swimming everyday, but actually only managed 3 short swims of about 1.2 km each, between the shores visible on the left side of the picture. The water temperature varied between 64 and 68 degrees for these swims, although one day we did find 71 degree water for some casual splashing.
  5. Tried out Crossfit

    by , August 23rd, 2011 at 03:47 PM (Elise's Fitness Fun)
    Did not get a chance to work out on Thursday due to various meetings, but got to Crossfit on Friday. Have to say that I really like it! Since I am a beginner, I was given a fairly, simple easy workout. My workout was as follows:

    warm-up doing back extensions, air squats, sit-ups, shoulder stretches

    4 rounds:

    200 meter run
    5 pull-ups (used band)
    10 push-ups
    15 air squats

    My quads were SORE the next day. Went for an easy swim on Saturday and did the following:

    700 warm-up

    4 x 25 chest presses (fly kick with pull buoys held out in front)

    4 x 50 fly drill - 3 rt, 3 lt, 3 full on 1:15

    4 x 100 back drill - 25 double-arm/25 rt arm/25 lt arm/25 full on 2:00

    100 easy
  6. Tuesday stroke day 08/23/11

    by , August 23rd, 2011 at 03:36 PM (Chowmi's Blog)

    Took yesterday "off" but really was as busy and productive as ever!

    Here is the workout today. Tues/Thurs are stroke days.

    SCM, Baylor Fitness Center
    Billy Glasstetter on deck

    400 warm up

    Transition set I:
    6 x 125's
    75 kick/25 drill
    (alternated free/back kick and free/back drill)

    Transition set II:
    4 x 200 pull on 3:00
    ==> no.
    ==>4 x 100 swim with paddles

    I was so disappointed that I lost my pull strap. I don't know when or where; I haven't used it in awhile and did one of those take-everything-out-of-your-swim-bag and even then look forelornly into the empty bag, look inside the shoes, look inside the flippers, and still no strap. But somehow I have 5 swim caps. I am incredibly bummed out about it.

    Main set:
    20 x 50's on 1:00
    5 rounds of 4
    1, 3, 5 IM
    2, 4 recovery free

    The End

    I felt really tired today! But I really focused on the details and still went pretty fast on the 3 sets of IM 50s.

    Yesterday was a big day - the first day of school! And this year, both my girls are at the same school (William B. Travis TAG Magnet) in 4th and 5th grade! Hooray! No more wheel-squealing across town to make 2 pickups!

    Next up: takin' tomorrow off from swimming. Will probably do light drylands. My plan is to swim Sun/Tues/Thurs and one flex day this week. I did drylands on Sun, light on Wed, and either one of the free introductory classes at karate on Saturday (for the grand opening of the new DOJO in Lakewood, Dallas, TX); or another flex day for drylands. Just something in the not-swimming category.
  7. Sarasota Y Sharks Masters 5:30 AM Workout -08/24/11

    by , August 23rd, 2011 at 03:29 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    5 X 100 1:45 1:30
    2 X 200 3:30 3:00
    Twice through. Round 1 intervals left, 2 right.

    10 X 50 kick 1:10
    #6-10: 25 fast/25 easy
    1 X 100 swim

    10 X 100 free
    3 on 1:30
    3 on 1:20
    3 on 1:15
    #10 is easy

    8 X 200
    2 IM on 3:30
    2 free on 3:00

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  8. Distance Tuesday

    by , August 23rd, 2011 at 11:41 AM (Year Three: The Road Back)
    Well, today's distance Tuesday had a bit of stroke thrown in just to mix things up a bit. I'm still loving swimming at FHS - and am trying to find ways to spread the word that IAM now has an early am practice at FHS. That's why my cool-down is only 100 yards. I was talking with the coach on deck about ways to connect with people on this side of town and let them know we are here. Anyhoo..... here's what we did today:

    400 Warm-Up
    11 x 100 Free; :10 between
    1 x 400 Pull on 7:00

    1 x 100 IM w/ fins on 2:00

    1 x 300 Pull on 5:30

    1 x 200 Kick on 4:00

    1 x 200 Pull on 3:30

    1 x 300 Drill Cycle IM Order w/ fins (one drill length per stroke) on 6:00

    1 x 100 Free on 1:45

    1 x 400 Drill Cycle IM Order w/ fins on 8:00

    100 Cool-Down
    Total Yards - 3600

    You're probably wondering why 11 x 100s Free, eh? Because the coach told me to go an extra 100. It's just that simple. Actually, it made me feel pretty good that he added a 100 for me (he added 2 x 100 for MW in the lane next to me). That meant I was going pretty well (was holding 1:22-1:27s) and had extra time while waiting for the others to finish. So.... guess that extra yardage can't hurt, eh? But... I was certainly hurting by the end of all 11 100s.

    That's why I pulled the decreasing ladder (was written as free) and used fins on the increasing ladder (was written as IM or Stroke; I chose drill cycle ). You gotta love Masters' swimming, eh?

    Anyway, other than my aching shoulders, life is pretty good. We're starting to settle back into the school days routine - and both girls seem to be doing great in their new grades. Whew!

    Oh well, back to work. Enjoy your swims today!
    Swim Workouts
  9. Re-finding my bliss

    This morning I swam at Riverbank with a couple of swim buddies. Hereís what I did:

    800 lcm warmup (400s, 100k, 100p, 200 d/s)

    10 x 50 @ :55, odds 25 fast / 25 easy, evens 50 build

    4x thru
    400 FR @ 6:00
    100 easy @ 1:50
    300 FR/BK/FR @ 5:00
    100 easy @ 1:50
    [My goal on this set was to make the 400s and descend them if possibleóthe interval didnít leave a lot of wiggle room. I managed to descend the first 3, but then the last one was the slowest of the bunchóI barely snuck in under 6. Before we started this set my lanemate said we would do ď8 or 9Ē 400s (I changed the evens to 300s for me). As I was swimming the fourth round I was hoping there would be no extra 400 at the end, but was steeling myself to do it if my lanemates continued on. I was very happy when I saw them stopped at the wall and acting done. That was a plenty long set as it was!

    400 easy kick

    700 pull + warmdown + play

    I seem to be going through an extended but-what-does-it-all-mean-really moment with my swimming these days. For the last week or so, Iíve been content enough when Iím in the water, and engaged with whatever set Iím doing, but once Iím done I find ways to be dissatisfied with my workouts, and question why Iím spending so much time training. I think thatís a sign that itís time to think about my goals and competitions for the upcoming season and yearótis the season for that in any case. Right now I have no events planned beyond my last OW swims of the season in September. I know Iíll be happier once I have specific focus events to train for and look forward to, but Iím just having a tough time figuring out what I want, and what sorts of things it might make sense for me to pursue next. Iím hoping that my usual confidence and optimism about things swimming-related will return soonóuntil they do, thinking about future goals seems more chore than joy.

    In the meantime, Iíve been enjoying the last of summer here in the city. Weíve been having some very nice end-of-season weather lately, and Iíve been able to take work outside to the nice riverfront cafť thatís nearby. I hope to sneak out to the beach for some mid-week relaxation a day or two this week, and get in a few pool tourism excursions before the city pools close down on Labor Day. The outdoor pool at Van Cortlandt Park in the Bronx might be in the works for this week!

  10. Tuesday workout

    by , August 23rd, 2011 at 08:25 AM (Pete's swim blog)
    Pushed straight through on this workout. 3500 yards, no breaks. Just Dave and myself today. After the power hour workouts, it wasn't too bad. Climbing back out on the last set of 100 frees was tough but I held 1:12 on the 1:15 and 1:15s on the 1:20s. Cruised through two 1:25s and finished on 1:15. Even kept the drag suit on. It was hot though... 86F. Couldn't wear a cap.


    400 Warm up

    3 x 100 - 1:25
    2 x 100 - 1:20
    1 x 100 - 1:15
    16 x 25 - :30 Easy free/Hard stroke
    3 x 100 Pull - 1:25
    2 x 100 Pull - 1:20
    1 x 100 Pull - 1:15
    16 x 25 - :30 Easy free/Hard stroke
    3 x 100 - 1:25
    2 x 100 - 1:20
    1 x 100 - 1:15
    2 x 100 - 1:20
    3 x 100 - 1:25
    16 x 25 - :30 Easy/Hard IM order

    200 Cool down

    (4100 Total)
    Swim Workouts
  11. A little bit of this and a little bit of that

    by , August 23rd, 2011 at 07:35 AM (Mixing it up this year)
    This was a weird workout I came up with as I went, based on how I was feeling and just plain forcing myself to do it.

    10x100@1:45 Free
    8x25@1:00 Free kick w/snorkle FAST got better as I went along went 33, 31, 30, 29, 28, 27, 27, 26
    500 Free kick w/fins moderate pace every 3rd 25 fly kick
    8x25@:45 Fly w/paddles & fins good technique
    200 Free w/paddles & bouy
    100 Free sprint for time 1:15 STUNK just felt horrid
    2x200@3:30 Free w/paddles & bouy
    4x50@1:00 Free #1 & 4 sprint for time went 34 and 36 felt better on the first one but died on the second one
    200 Free EASY

    Total 3000 yards
  12. Monday, August 22, 2011 7:30pm

    by , August 23rd, 2011 at 12:18 AM (Fast Food Makes for Fast Swimming!)
    I finally got to get into the pool after a long time away from the pool (since last Thursday). Between work and coaching for my son's soccer team, and getting my older daughter to her soccer, I don't get to swim too much. I can't wait for the school year to start so I can begin my morning workouts again!

    Tonight for a quick 30 minutes: 2/3 of the pool was public swim, and 2 lanes for laps were open. Felt sluggish, but it was good to get in.

    500 Warmup (200 Free, 100 Back, 200 Free)
    5 x 100 Free @ 1:30
    4 x 100 Free @ 1:25
    3 x 100 Free @ 1:20
    6 x 50 Free @ :50 cooldown and out
    2000 Yards

    5 more days till the CAST Classic 5K OW Swim in Lake Coeur d' Alene, Idaho.

    I probably could've got in a little more, but the lady I shared the lap lane with started talking to me about Masters swimming. She said she's been trying to find out when/where they practiced, so I spent about 8 minutes talking to her about the program here in Wenatchee.
    She's not the greatest of swimmers, but she has the will to learn, and seems eager about it. She was concerned about being so "old", and not swimming fast. (she's probably about 50 or so). I told her that I'm one of the youngest in the group at 34, and then it jumps to the upper 30s, mid 40s, and mainly 50s and 60s for the rest of the group. We have 3 in their 70s, and one in the 80s. She was very surprised that people still swam at that age!
    Hopefully she'll be there at practices in a couple weeks. I'm recruiting!!
  13. August 22th Aquasol

    by , August 23rd, 2011 at 12:04 AM (Swim like an Orca, but faster !)
    Aquasol 5:30-7:10PM
    coach janine

    Warm 4x50(FR,BK,BR,FR)200IM drill 100K,200P,50FR (750)
    5x200 on 3:00 (2:45-2:50)
    10x50 Fly kick, odds on sides, evens on back, barefoot. on 1:10
    5x100 IM on 1:45 (1:35's-feeling the weights)
    2x500 Pull (7:00,6:45)

    250 cool down

    4000 scy

    Coach is leaving tomorrow for L.A., so I'll be back to borrowed/old workouts.
    I could ask for workouts, but she's going through a lot these days.
    After last Friday and today's set, she gave me an idea where I should be
    swimming and what she would like to see me swim, using 100 & 200 FR
    and 100 and 200 IM as guides.
    Last week I got in M-W-F swims and two gym workouts. Im planning on sticking
    with that, until I actively recover.
  14. Montezuma's Revenge!

    by , August 22nd, 2011 at 06:39 PM (Workout Swimmer)
    Title says it all. Woke up at 4am w/this, had to get back OOB at 4:55 for practice - had to leave the pool twice thanks to this - good grief.
    Super out of shape - but I knew it would be this way.
    500 back/free
    400 pull
    400 kick
    500,400,300,200,100 Demont
    100 easy
    6 x 100 on 1:30 holding about 1:17's
    100 easy (had to get out early -- story is too long to share here!)

    Total: 3600 SCY

    Missing LCM already! Having milk shakes & french fries for dinner; followed by weights!
  15. Dryland Overhaul, Mon., Aug 22

    by , August 22nd, 2011 at 04:57 PM (The FAF AFAP Digest)

    RC exercises, 15 minutes

    HS hi row (lat pulldown), 110 x 4 x 20, no supersetting
    single leg squat thirds
    -- The description of how to do them is below. * I started out much more easily and did 5 single leg squats to start and the 5 reps in each third on each leg. Instead of DBs, I used a 15 lb broomstick on my shoulder. Next time, I'll try 10 reps in each third.
    skull crushers, 30 x 3 x 25, no supersetting
    HS leg extensions, 70 x 4 x 6
    -- so much harder than the regular leg extension machine b/c the legs move independently.
    knee tuck jumps, 2 x 10
    altitude drops, 10
    RC mini med ball slams

    med ball slamming in racquetball court, 10 minutes

    * Copied from an earlier blog post: Mr. Fort mentioned that his trainer told him about a variation of the bulgarian single leg squat that "would be great for me, the sprinter." It is a continuous exercise to failure. You begin by doing several full single leg squats to warm up. Then you divide the squat depth into 3 segments. You do squats for 10-20 seconds in the only bottom 1/3, then do squats for 10-20 seconds in the middle 1/3, then 10-20 second in the top 1/3. Repeat -- if you can! This seems like a nasty lactate set to me. He said you have to use less DB weight than usual. Wolfy said this is an excellent strength builder.



    After some reflection, I've decided to overhaul my dryland training as follows:

    1. Conventional wisdom says that swimmers should do low rep high weight exercises at the gym since swimming is a high repetition sport. I've decided this logic does not apply to upper body work for me. In reality, I'm doing very relatively few upper body repetitions in the pool (compared to most masters) for three reasons: (1) I do so many kick intensive sets; (2) I use fins so frequently and that de-weights the shoulders (good for shoulder safety but not good for shoulder strengthening/conditioning), and (3) my yardage is very low. So, at least for this season, I am switching to high reps on all upper body weights. I will mix it up with lat pulldowns, skull crushers, push press, and DB work.

    2. I'm thinking of adding dips once my shoulder is 100%. Any tips on how to start? I will use the assisted dip machine. I'm not sure how much assist to use at first.

    3. I'm not going to do core work with my weights, for shorter gym sessions. I'll do 1-2 20-30 minute dedicated core workouts a week with my TRX and power wheel. I get so much core work from my fins + bikram + other weights, I don't think I need much more.

    4. I would like to make an attempt to do bikram 3x week. This may mean I only do weights 2x week. And I won't have to do so much solo stretching.

    5. I'm going to add the extreme angle isometric holds, which promote fast twitch, this season. Going to aim for 5x week. I have to figure out when is the best time to do them so as not to impact my other workouts.

    I was going to swim today, but I was struck down again by stomach issues today. I didn't feel great yesterday afternoon after a spicy lunch and when I got home from weights today was very nauseous. It must be something I'm eating ... Geez. Need to feel better -- going to The Help tonight.

    Updated August 22nd, 2011 at 05:04 PM by The Fortress

    Strength Training and Dryland Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -08/23/11

    by , August 22nd, 2011 at 03:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 300 4:30
    1 X 200 3:00
    4 X 150 2:15
    4 X 100 1:30

    4 X 100 kick 2:10
    8 X 25 sprint kick :45
    1 X 100 easy swim

    1 x 200 IM 3:30
    4 X 50 stroke 1:00
    4 X 25 stroke-fast- :40
    Two rounds, short break between

    2 X 150 2:15
    1 X 300 4:00
    Three rounds. Descend 300's 1-3

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  17. Back to FHS - YAY!

    by , August 22nd, 2011 at 10:58 AM (Year Three: The Road Back)
    Sorry for not writing much last week, but it was a bit of an insane week for me and the family. School is now back in session, so we were running back and forth to the store to get school supplies, etc. And, my oldest is running cross country for her high school, so her days at school are getting longer and longer. She had her first meet on Saturday and finished 3rd among the school's JV runners - much better than she thought she would do.

    As for me, I'm thrilled. After losing Fishers HS as a workout site for a multitude of reasons having nothing to do with the Masters' team, we are now back at that site. It's an amazingly beautiful pool - and it's really close to my house. BONUS! So good to be back and see "new again" teammates who found other places to train when we lost the site over a year ago.

    Here's what we did today:
    500 Warm-Up

    2 x 200 Drill/Swim Free by 100's on 3:30
    2 x 200 Pull on 3:30
    2 x 200 Kick on 4:00
    8 x 100 IM (w/ fins) on 2:00
    4 x 50 Fly (w/ fins) on 1:00
    4 x 50 Back (w/ fins) on 1:00
    4 x 50 Breast/Free (w/o fins) on 1:00
    4 x 50 Free (w/o fins, 1>4) on 1:00 - descended from :40 to :34
    400 Cool-Down
    Total Yards - 3700

    Overall, I was pretty pleased with how I swam since this makes my 8th day in a row of swimming. I was planning to take yesterday off (as I usually do), but an open water group invited me to swim with them and I wanted one more open water experience before my first ever open water race (doing the 2K version) next Sunday. One thing I know for sure - my sighting is still horrible! Oh well... the mass start should be an interesting experience and I'm really looking forward to it. This is all part of my original "face your fishies fear" that has morphed into "huh, aquabikes would be fun to race". Conquering the open water fear is definitely a first step in the aquabike direction too. Hopefully, the weather will cooperate on Sunday and the fishies will find someone yummier to taste.

    Enjoy your swims today!
    Swim Workouts
  18. Monday - Power Hour

    by , August 22nd, 2011 at 09:06 AM (Pete's swim blog)
    Another power hour. Took Saturday off due to a triathlon at the Nat and Soccer for the rest of the day. Got some decent rest. Today felt good until the second pull. The tubing on my paddles is too short and it came out. Wasted 100 yards. I hate it when that happens.


    400 Warm up

    1000 - 1:30 pace - Kick as much as possible and still hold the 1:30 pace
    Goal - 500 yards of kick. I did 650.
    1000 - 1:30 pace - As much fly as possible and still hold the 1:30 pace
    Dropped drag suit and made 550 yards.

    50 Easy

    10 times through
    * 25 Stroke hard - :20
    * 75 East - 1:10

    200 Pull - 2:30
    200 Kick - 3:30
    200 Pull - 2:30
    200 Kick - 3:30
    200 Hard Pull - 2:30

    200 Cool down

    (4650 total)
    Swim Workouts
  19. Interuptions but good ones

    by , August 22nd, 2011 at 07:25 AM (Mixing it up this year)
    Shortened my workout today to handle some paperwork for my kids team and to chat with Bill. Should be a great season this year.

    5x100@:10R Free pull to kick
    10x100 Free w/paddles & bouy #1-4@1:30, #5-7@1:25, #8-9@1:20, #10@1:15 made all but the last one. That one I didn't even make the 1:20 either. I need to build back up to this set.
    500 Free kick w/fins every 3rd fast
    6x50@1:00 Free w/snorkle kick for the 1st 15 meters then add the arms
    200 Free easy

    Total 2500 yards
  20. Lazy Weekend, Aug 20-21

    by , August 21st, 2011 at 07:07 PM (The FAF AFAP Digest)
    Spent a good chunk of the weekend watching swimming and chatting with friends at the Terrapin Cup at U of Md. Though it was a small meet, there were some very fast swims. Yesterday after the meet, I went with a friend to bikram yoga and dinner. Today, I went out to lunch after the meet with PV swimmer buddies and got caught in a deluge on the beltway. Had to then hustle to the grocery store and other errands before all family gets home tonight. I miss my Lil Fort after having her gone for a week!

    Going to cram lots of workouts in the next 3 days and then go on a short trip to Rochester, MN -- my home town -- to visit my brother and his family for a few days. Mom Fort will also be there. I haven't been to my home town in ages; expect it to feel rather time warpy. My brother is intent on me doing his Insanity DVDs with him. I have warned him no warrior dashes or barefoot running (his current obsession) for me! The pool I swam in as a age grouper is still there. However, I cannot seem to find any bikram studios. This is the closest I can find: I'm wondering what hot detox yoga is ... Will have to call and inquire.

    And Jeff Commings is blogging his path to the Olympic Trials. Should be good reading: