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  1. A space of my own

    This morning I swam at John Jay college with Team New York Aquatics. We were pretty crowded, but I had my own half-lane for most of the workout.

    A bit of explanation: This is the lane that we haven’t officially been allowed to use for over two months, because the plaster at one end is coming off, creating a shallow hole with sharp edges that could cut toes on push-offs. Today there was a new development: at the other end of this same lane an underwater light fixture is coming out of its mounting, leaving a gape in the wall that is a potential toe- or foot-trap. Luckily these are both on the same side of the lane, just on opposite ends, so if you swim back and forth on the other side of the lane you miss them. Since this doesn’t work out so well for circle swimming, this morning’s lifeguard limited us to one swimmer in that lane, and the coach decided it should be me, probably because I had already deserted the (overcrowded) fast lane and wandered down to the slowest one, thinking I could opt to do a kick-only workout there.

    But enough about our poor pool—here’s what I ended up doing in my princess lane:

    600 scy warmup

    2x thru:
    3 x 150 (25 ST, 100 FR, 25 ST) @ 2:30 [ST was IM order, no FR. I did the middle 100 BK on the 2nd rd]
    1 x 150 FR @ 2:15

    12 x 100 FR, done as 3 x (1 @ 1:20, 1 @ 1:25, 1 @ 1:15, 1 @ 1:25) [tough but I made it]

    2x thru
    125 FR @ 1:40
    100 BK @ 1:30
    75 BR @ 1:20
    50 FL @ 1:10
    [We added :05 to intervals on 2nd round.]

    Kick set
    100 IM kick @ :05 rest
    2 x 75 BR kick @ :10 rest
    3 x 50 BK kick @ :15 rest

    4 x 25 easy FR perfect form

    200 warmdown + play

    I liked this workout, and enjoyed having my own lane while also being next to a lane doing the same intervals. However, I would enjoy it even more if the pool was better maintained—with only 5 lanes, it really cuts down on our practice space to have one of them out of commission, or almost so. I really love swimming with my TNYA teammates, but this whole pool situation makes me glad I also have other workout options too.
  2. Dodging thunderstorms

    by , May 26th, 2011 at 09:02 AM (Pete's swim blog)
    Unbelievable luck this morning! Pool opened late because of storms that had already passed. The next wave was about an hour away and was generating all sorts of lightning. So we got in and went hard assuming that we would get kicked out in about 30 min. Somehow it never materialized. It just fell apart and we got a solid workout in.


    400 Warm up

    6 x 50 Free - :45

    9 x 200 - 2:40 Convert Stroke 1 to Stroke 2
    Our high school swimmer converted back to fly and made it. I tried just doing free but fell behind after 2 200s. Put on some fins and converted free to fly from there.
    100 Easy

    2 x 500 - 8:00
    Open Turns every 100. Start with 100 pull. If ahead of 1:30 pace, substitute 25 pull for 25 kick.

    2 x 400 IM - 7:00
    50 Stroke/50 Kick. Goal time is 6:40. If you make it substitute 50 stroke with 50 kick. If you don't, substitute 50 kick with 50 stroke.

    100 Cool Down

    (4500 Total)
    Swim Workouts
  3. Sweet Success!

    by , May 26th, 2011 at 07:34 AM (Mixing it up this year)
    For most of you good swimmers out there kicking may not be a problem but for me it has always been a weakness. I have a tough time in short course breaking 1 minute on a 50 free kick more than once, well at the end of a set long course I popped off a :59! Sweet! The rest of the workout was not as good but I can say I accomplished something major today.

    1000 Free broken @:10R 1,2,3,4,1,2,3,1,2,1
    10x50@1:30 Free kick w/snorkle good body position went 1:21, 1:21, 1:20, 1:18, 1:15, 1:09, 1:06, 1:05, 1:03, :59 I did not intend to descend this is just kind of happened
    5x100@1:45 Free w/paddles & bouy focus on the catch moderate speed
    200 Free w/fulcrums easy
    5x50 from a dive 15 meter sprints then easy free rest of the lap went 3 free 2 fly could not seem to get arms moving fast enough on these
    50 Free EASY

    Total 2500 meters
  4. Wed., May 25

    by , May 25th, 2011 at 11:34 PM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes:

    Somewhat difficult as I hadn't been in awhile. But I got to wear my cute new yoga outfit. So I looked good falling out of standing head to knee.


    I was sore today after yesterday's weights, so yoga seemed like a good option.

    Feeling a bit frazzled at the moment. Mr. Fort invited his brother and 3 kids for the weekend long ago and rowing nationals are this Friday and Saturday in Camden NJ. Kids leave tomorrow am. I still haven't decided when I'm going to head up as Mr. Fort has an out of town deposition on Friday. Crappy timing all around. Hold on -- I'm on the yacht (kids made nationals), so can't complain. And at least I don't have to muddle over entry times any time soon.
  5. Long Course Debut

    by , May 25th, 2011 at 09:49 PM (The Labours of SwimStud)
    Swam with the senior age groupers today outside in the 50M pool. It was glorious.

    Something like this:

    800RIMO K/S/D/S by 50
    8 x 150 FR/Stroke fast/ FR

    Kicking with fins

    300 EZ

    I had to get out and missed an odd 100 or so to get 4100M done in 80 mins
  6. Nice Day Wednesday!

    by , May 25th, 2011 at 09:05 PM (Swimming, Life, and Other Stuff!)
    I took a personal day today!!!! Yippee!
    I still have one or two leftover so why not. I make it through the craziness of Field Day, ACES Day, student teacher, Jump Rope For Heart Service Project, and exported final grades + 2 comments for all 740 students (all this due in May+ teaching my 12 classes per day)! I deserved a day to myself for nothing!
    Of course I made it to the Monon for a solo workout! I failed to swim Monday and Tuesday due to wrapping up a couple of my projects so today I did a good one!

    **800 Freestyle Swim (building)
    **400 Freestyle pull
    **400 Freestyle Swim smooth
    **4 X through:
    100 Freestyle @ 2:00
    3 X 50 Flutter Kick @ 1:00
    4 X 25 stroke IMO @ :40
    75 Free @ 1:30
    75 IM @ 1:30
    **8 X 50 freestyle @ :55

    4,000 scy
    I planned to do an easy, long-winded cool-down but remembered I needed to go to a meeting for summer school at the high school. I threw on my sweats, sucked down a muscle milk, and motored off to my mtg!!

    Currently we are in the midst of turbulent weather here in central Indiana. Lots of tornado's and rotations just a little south of here.
    I've heard the alarms go off twice but it really doesn't seem that bad around here. As always I'm ready to head down to the basement if needed!!
  7. Sarasota Y Sharks Masters 5:30 AM Workout -05/26/11

    by , May 25th, 2011 at 05:14 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 300 5:15 5:00
    2 X 150 2:45 2:30
    4 X 50 1:00 :50
    Two times. Round 1 intervals left, 2 right.

    10 X 50 kick 1:15
    1 X 100 easy swim

    6 X 100 2:20
    75 fast/25 easy

    1 X 100 easy swim

    5 X 300 free 5:00 or 5:15
    1/2: moderate pace
    3/4: negative split
    5: Fast

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  8. Wednesday, 5/25/11

    by , May 25th, 2011 at 04:46 PM (A comfort swimmer's guide to easy swimming)

    Warm up
    300 Back and Free
    200 IM Kick
    3 x 50/1:00 free desc
    8 x 25/30 Strong
    - fly-free-back-free x2

    Main Set:
    8 x 75/1:30free Strong Efforts
    25 breathe every 2 – 25 breathe every 3 – 25 breathe every 5
    - averaged 1:00 on these

    16 x 25/40 FAST – with Fins
    Odds – Dolphin Kick Under Water on side
    Evens – Swims – Choice of stroke

    With Fins: Back and Fly/Free (600)
    Back Swim with Fins
    6 x 50/1:00 strong - 12.5y under water

    Fly/Free with Fins
    6 x 50/1:00 strong - 12.5y under water
    - Average 35 on all 12

    Finish Drills Set (400)
    16 x 25/40
    Free – High Hand Swims – Fast – With Fins or No Breath
    Back – Fast with strong kickouts
    Fly – Fast with Strong kickouts and Breath control

    Cool down
    100 easy
    Total: 2950 yards

    Updated May 25th, 2011 at 06:13 PM by poolraat

  9. The Four Whatevers Workout

    by , May 25th, 2011 at 12:57 PM (Year Three: The Road Back)
    I got this workout from Kris Houchens's "Opportunities for Greatness" section. Kris, however, attributes the workout to Whitney Hedgepeth of Texas Masters. Regardless of who wrote the workout, it was BLAST! The idea behind the "Four Whatevers" workout is that the coach sets the interval, but the swimmer sets the distance. I will say that I probably didn't push quite as hard as I could have, but was sort of treating today as a bit of a recovery day after yesterday's fly/back extravaganza. My shoulders were aching - either from weights or backstroke - so I wanted a workout that concentrated on freestyle. For whatever reason, my shoulder smarts during backstroke, but is fine during free. Go figure.... Anyway, here's what I did today:

    400 Warm-Up
    1 x 200 Kick on 4:00
    4 x ??? Free on 2:00 (did 100s - probably could have pushed 125s, but wasn't feeling it in my legs)
    1 x 300 as 100 Kick/100 Pull/100 Swim on 6:00
    4 x ??? Free on 1:45 (did 100s)
    1 x 300 as 100 Kick/100 Pull/100 Swim on 6:00
    4 x ??? Free on 1:30 (did 75s - was needing the extra rest )
    1 x 300 as 100 Kick/100 Pull/100 Swim on 6:00
    4 x ??? Free on 1:00 (did 50s)
    1 x 300 as 100 Kick/100 Pull/100 Swim on 6:00
    4 x ??? Free on :45 (did 50s - made them all )
    1 x 300 as 100 Kick/100 Pull/100 Swim on 6:00
    200 Kick Cool-Down
    Total Yards (for me) - 3800

    I'm sure there are much faster people than I who could really add up the yardage on this workout, but it was a blast and one that will definitely go in my "Save" pile.

    My husband gets back home tonight - barring any storm-related flight delays - so I should be back with my teammates for tomorrow's early am practice again. Of course, since ISF hasn't posted any workouts, I'm not quite sure what we'll be doing. I may just bring this one along again and see if I can talk them into doing it with me. Maybe then I'll push for those 125s on the 2:00.

    Finally a rest day for me from the NFL trainings. My legs are absolutely beat and I probably just need to take a few days off of everything to recover. Of course, then my FLOG (which is still not happy) will be even angrier. How sad is it that when planning my swimming over the holiday weekend, one of the factors I consider is my FLOG being angry?! Crazy!

    Oh well, enjoy your swims today and if you find yourself under the impending storm gun like we are here in Indiana, be safe!

    Happy swims!
    Swim Workouts
  10. A good morning for some breaststroke

    This morning I swam at Riverbank with a couple of friends. I ended up doing my own workout while they did a long distance set though, since my goal today was to get in some breaststroke technique and sprint work. Here’s what I did:

    1000 lcm warmup

    4 x 50 FR desc. @ 1:00

    300 BR drill and warmup:
    · 100 BR kick w/ board, building each 50
    · 100 w/ fins, BR pull w/ 1 dolphin kick per stroke (timing drill)
    · 100 w/o fins, 50 BR pull alternating fly kick and BR kick, 50 same think but alternating 2 BR kicks then 1 dolphin kick

    100 easy swim

    BR sprint set:
    10 x 50:
    · Odds = drill, alternating between fast hand drill (25 quick sculling + 25 build breaststroke focusing on hand speed) and fast feet drill (7 seconds waterpolo kick done in prone position, 7 breaststroke kicks done as quickly as possible in streamline position, 7 strokes easy freestyle as recovery)
    · Evens = 20 seconds all-out breaststroke from push + rest of length easy BK or FR

    400 easy FR

    400 IM kick

    400 pull

    300 warmdown + play

    I was glad to get to work on my breaststroke a bit—it felt better the longer I spent on it, which wasn’t surprising considering how little of it I’ve done lately. I was also feeling secretly gleeful to miss out on the distance set my pals were doing—I’ve been putting in a lot of yardage lately, and my body just didn’t feel like doing long FR sets today.

    It was a beautiful sunny day here, so after my swim I went out back behind the pool to a spot that overlooks the Hudson and did my stretching. The river was perfectly flat, and there were no big container ships parked mid-channel, as there often are. I felt very happy and peaceful watching the river and listening to the songbirds make themselves heard over the backdrop of city noise while I went through my routine.
  11. Wednesday Workout

    by , May 25th, 2011 at 08:45 AM (Pete's swim blog)

    450 Warm up

    5 x 100 - 1:30 IM/Free/IM/Free/IM
    16 x 25 - :30 half under water

    5 Times through
    * 4 x 50 - :50 IM Order (Swim/Kick/Swim/Kick/Swim)
    * 2 x 200 Pull - 2:20
    We pushed to make the splits but rested about 1:00 after the 2x200 and let the clock run to the top after the 4 x 50s. I used fins instead of pull.

    4 x 100 - 1:45 Kick
    1:00 Rest
    100 Kick Times (Br - 1:32)

    100 Cool Down

    (4950 Total)
    Swim Workouts
  12. Fairly strong today

    by , May 25th, 2011 at 07:38 AM (Mixing it up this year)
    Most of my normal shoulder and elbow issues seem to be resolving themselves at the moment. Hopefully the stroke changes are the reason for the improvement.

    5x200@4:00 Free
    200 Free kick w/board hard time getting moving
    5x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 kick/50 swim not to fast today
    200 Free kick w/snorkle legs really burning on this one
    5x100@1:45 Free w/paddles & bouy
    100 Free EASY w/minimum 4 beat kick

    Total 3000 meters
  13. Tuesday, May 24

    by , May 24th, 2011 at 10:22 PM (The FAF AFAP Digest)

    RC exercises
    flutter kicks on bosu, 3 x 50
    HS iso lateral hi row, 120 x 1 x 15, 130 x 2 x 10, 140 x 2 x 10
    alternating lunges w/bar, 2 x 15
    leg press, 310 x 2 x 15
    rear delt fly, 70 x 2 x 10
    lower back machine, 130 2 x 10


    Warm up:

    650 various

    Main Sets:

    16 x 50 drill @ 15 RI
    4 each stroke, IM order

    25s no fins no interval:

    8 x 25
    odds = back shooter
    evens = breast kick (take that Jim Rude!)

    8 x 25
    odds = free w/closed fist & overkick
    evens = breast kick

    8 x 25
    odds = glide drill
    evens = breast kick

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

    Total: 2650



    The insides of my elbows are sore from the pull ups yesterday. A new sore spot for me! Is this typical?

    After weights today, I just did a short recovery/technique swim. Was going to go to yoga, but somehow I feel I need to be in the water more for LC.

    Really liked Chris Stevenson's main set from today. I may rip of and adapt that for later this week.

    Results from Canadian Nationals:

    Updated May 26th, 2011 at 04:11 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout -05/25/11

    by , May 24th, 2011 at 03:52 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 2:00 1:45
    1 X 200 3:30 3:30
    4 X 50 1:00 :50
    Two times. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    6 X 50 kick 1:15
    50's: 25 fast/25 easy

    1 X 100 free 2:00
    1 X 100 IM 2:00
    8 X 50-2 of each- 1:15
    Two times. Short break between rounds.

    1 X 300 free 5:15
    2 X 50 fast 1:15
    1 X 200 free 3:30
    2 X 50 fast 1:15
    1 X 100 free 1:45
    2 X 50 fast 1:15
    50's are choice

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  15. Tuesday, 5/24/11

    by , May 24th, 2011 at 12:44 PM (A comfort swimmer's guide to easy swimming)
    Coach sent me a workout this morning but I somehow managed to print yesterday's workout again and didn't notice until I got to the pool. Couldn't remember what the workout was supposed to be so I improvised. It wasn't very creative.

    Warm up
    300 swim free & back
    6 x 100/2:15 kick - 1-3 flutter w/board and snorkel, 4-6 flutter on back
    8 x 25/30 free - fast with snorkel focusing on hand entry and catch

    Main Set
    10 x 100/2:00 odds free, evens back focus on catch and stroke count
    - Times for free were around 1:20, for back around 1:30
    10 x 50/1:00 same as above
    - Times for free were around :40, for back around :45

    10 x 25/30 same as above
    - didn't get times

    Cool down
    100 easy

    Total: 2950 yards
  16. Racing my tempo trainer

    I swam at Riverbank today with one of my regular swim buddies. Here’s what I did:

    1100 lcm warmup

    2x thru
    4 x 100 FR desc. @ 1:45 [1:41 > 1:25, 1:40 > 1:25]
    :45 rest
    500 FR fast [7:14, 7:10]
    On the first of my 100s I felt really smooth and good in the water, and thought I might have some easy speed after taking yesterday off from swimming. Then I came in and saw my time (I thought I was going about 1:32 pace), and realized that it was not easy speed I was enjoying, but easy sloth. Since that seemed to be the direction I was headed, I decided to use my tempo trainer on the 500s to keep myself honest. I set it to beep every 45 seconds, so that I would have an audible pace signal to beat to the end of each length in order to stay under 1:30 pace. That worked well, and I was pleased with my times, especially since effortful speed seemed the only kind available throughout today’s workout.

    200s set
    3 x 200 FR
    100 K
    2 x 200 FR [did 100 BK for the 2nd one to catch back up with my workout partner]
    100 K
    1 x 100 FR
    100 K

    600 warmdown + play

    My first open-water race of the season is this Saturday—the Great Hudson River Swim (1.6 miles). It’s shaping up to be an eventful summer, with lots of fun and exciting swims in the area. Can’t wait!
  17. A Fly/Back Combo Day

    by , May 24th, 2011 at 12:18 PM (Year Three: The Road Back)
    Today, like yesterday, I was on my own for swimming. Since I'm technically still part of ISF for the next week, I was wanting to use their posted workout - but none had been posted. So, I went to this site and pulled up one of Kris Houchen's "Opportunities for Greatness" workouts - the one for Wednesday, May 25 (I know... I jumped the gun) and it darn-near killed me. Sadly, the fact that I wore my fins for the stroke part (and changed some stroke to kick) didn't make it any easier.

    Here's what I did:
    400 Warm-Up
    4 sets (did rounds as fly, back, fly, back w/ fins):
    - 1 x 100 Drill/Swim Stroke by 50 on 1:45
    - 3 x 50 Kick on 1:00
    - 4 x 25 Stroke Fast on :30
    - 3 x 25 Pull (since I was wearing fins, I just dragged my feet) on :30
    - 1 x 75 Stroke on 2:00
    3 x 300 Pull on 5:00, 1>3
    400 Cool-Down
    Total Yards - 3700

    I realize that I changed a bunch of this workout - from wearing fins to replacing a stroke set w/ kicking - but I was still proud of myself for actually finishing the stroke portion (especially the fly) because I was dog-tired. I don't think my legs have recovered from the 2 elliptical sessions over the weekend and the NFL workout that I did last night, which focused (of course) on legs. Huh... I am almost 2/3 of the way through the NFL Challenge however. I am scheduled to finish the challenge two weeks before my main long course meet the very beginning of July. We'll see if this extra training pays off in faster swim times. Here's keeping my fingers crossed....

    One more day of on-my-own swimming before I rejoin my lane mates. I'm planning on another Houchens' extravaganza for tomorrow. What is it about coaches - that which doesn't kill you, makes you stronger? We'll see just which one wins out....

    Enjoy your swims today!
    Swim Workouts
  18. Tuesday, May 24, 2011 5:00am

    by , May 24th, 2011 at 10:04 AM (Fast Food Makes for Fast Swimming!)
    300 Free
    300 Free Pull
    400 IM Drill
    200 Free

    Main: The other 3 in the lane did all Free, I did IM.
    1 x 500 IM :30 rest (~6:10)
    1 x 400 IM :30 rest (~4:50-55)
    2 x 300 IM :30 rest
    3 x 200 IM** :20 rest (**did Fly/Back/Free/Free)

    3300 Yards

    This felt really good today, and it was nice to switch up a little and not do another freestyle workout.
    1 1/2 weeks till my next LCM meet. Yippie!!
  19. 100th Blog Entry!

    by , May 24th, 2011 at 09:53 AM (Pete's swim blog)

    Another good day! Speed is coming back slowly. Had a good set of 75s at the end of practice but in fairness, I was drafting off of Dave.

    For the 100th post, I've created and avatar. Hopefully I can figure out how to get it loaded.

    Here's the workout for today:

    450 Warm up

    16 x 50 - :50
    1-4: Fr/Fr/Fr/Kick
    5-8: Stroke/Fr/Fr/Kick
    9-12: Stroke/Stroke/Fr/Kick
    13-16: Stroke/Stroke/Stroke/Kick
    50 Easy
    I did breast stroke for the stroke.

    4 Times through
    Pick any 4 of the following for the 100s: IM/Breast/Fly/Free/Free
    Swim in any order.
    * 100 Choice 1 - 1:30
    * 100 Choice 2 - 1:25
    * 100 Choice 3 - 1:20
    * 100 Choice 4 - 1:15
    * 1:00 Rest
    100 Easy
    Started out Br/IM/Free/Free. Didn't make that so I dropped back to IM/Free/Free/Free and made the remaining 3 iterations.

    7 Times through
    * 75 Hard Pull - :50
    * 25 Easy Pull - :40
    * 75 Hard Kick - 1:05
    * 25 Easy Kick - :45
    Dave threw on fins after the second time through on the kick so I followed suit.

    100 Cool down

    (4500 total)
    Swim Workouts
  20. Short workout today

    by , May 24th, 2011 at 07:21 AM (Mixing it up this year)
    Running late for practice and with the kicking with no fins that takes time for a non kicker like me.

    There is so much I want to work on after swimfest where to start.

    10x100@2:00 Free concentrate on getting a good catch and keeping a minimum 4 beat kick
    200 Free kick w/board
    100 Back pay attention to the pull
    200 Back kick streamline
    100 Back pay attention to the pull
    200 Free kick w/snorkle really push this one
    100 Free w/fulcrum just to try it out
    100 Free easy w/minimum 4 beat kick

    Total 2000 meters