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  1. Monday, 8/16/10

    by , August 16th, 2010 at 05:44 PM (A comfort swimmer's guide to easy swimming)
    SCM, With Carrie

    Warm up
    400 free and back
    4 x 100/1:50 Build each (1:30Ī on these)
    8 x 25/30 Strong Kick 2x IM order

    Main Swim Sets:
    Drop Off IM's
    Drop off 25 choice after each IM
    200/4:00 - 175/3:30 - 150/3:00 - 125/2:30 - 100/2:15 - 75/1:45 - 50/1:30 - 25/1:15
    (went 3:30-3:05-2:40-2:10-1:40-1:15-:45-:20)

    Free
    9 x 100/1:45 Strong Tempo
    (did 1-8 free at 1:30-32, #9 back at 1:38)

    Cool down
    200 easy kick/swim

    Total: 3000 meters
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  2. Unremarkable taper workout

    This morning I went to the early AGUA workout. Coach Craig was back from his Worlds/Nats double, and at least one of my teammates who swam in Puerto Rico was back in the waterómaybe more of them will trickle in later this week to get in a workout or two before the pool shuts down next week. It was a nice, mellow workout. Hereís how it went:

    600 lcm warmup

    4 x 150 (25 kick / 50 drill / 75 swim) [I worked IM turns, did rest easy]

    8 x 50 @ 1:10 (odds IM order, evens FL/BK, BK/BR, BR/FR, easy)

    2-3 times thru:
    300 FR @ 5:00
    250 IM @ 5:00
    200 ST @ 5:00
    [During this set I actually did the following:
    Stretching on deck during the first 300 FR
    5 starts from the block with breakouts (I took advantage of the gaps in the lane for theseówith just 5 other swimmers in a lc lane and generous intervals, this worked out well)
    1 x 50 FL @ 200 IM pace
    2 x BK start from the wall (thereís unfortunately a 1-foot bulkhead between the starting blocks and the water, so dive starts over it are doable, but not backstroke starts)
    2 x 12m fast udk
    about 500m of easy swimming in between and after the above]

    Then I got out early, and went to my gym and stretched thoroughly.

    Sometimes during taper Iím torn between practicing with my team or practicing on my own, especially when, like now, Iím one of just a handful of people tapering for a particular meet. (There are 4 swimmers from AGUA signed up for zones, and I was the only one at workout this morning). Itís always a tradeoff between being on your own and doing exactly what you want to do, versus having to adapt sets at a workout but having the support and encouragement of teammates and a coach there. This morning I was really glad to have gone to the group workoutóI was able to get in some start work (something I canít do during lap swim times) and got some good feedback from our coach. I ended up easily getting in all the things I wanted to work on, and felt happy to be in the water with my lanemates even if I wasnít doing exactly the same thing as them. Plus, getting out early at a team practice just feels special!

    Yesterday I tried on various suits in preparation for the meet this weekend. I havenít bought a current-generation technical suitóI donít have much of a hankering for one, in part because Iím just not sure which one to get, in part because I really just donít want to deal with a super-tight suit that I dread putting on and wearing at meets, and partly because I'm just not sure any advantage they'll give over regular suits will justify the cost. So Iíll probably go with one of the knee suits that Iíve owned for a while. The purple-and-pink Asics flowery suit is probably my favorite, but itís gotten a bit stretched out, especially in the top, and probably doesnít give much compression help anymore. I like the way my still-newish navy Tyr fusion suit fits and feels, but it seems very plain by comparison. I have also ordered a whimsically patterned Asian Tyr kneesuit, but thereís only an outside chance that it will get here in time for Zones, and in any case I expect it to be more of a fun suit than a fast one. So Iím still up in the air about which suit Iíll end up competing in.
  3. 8/16 Workout

    by , August 16th, 2010 at 11:05 AM (Random Nonsense)
    We didn't have to put the long course lane ropes in! Of course, the pool is closed, so no one has been in the pool since our practice Friday

    LCM

    Warm up
    - 400 swim
    - 200 kick
    - 100 back
    - 100 waitforpeopletokindacatchup free
    Transition
    - 2x100 drill
    Main Set
    - 400 free (5:26)
    - 2x100 kick with fins and board
    - 2x200 free on 3:30 (2:33, 2:37)
    - 4x100 pull with paddles and buoy on 1:40 (all sub 1:20, 30/31 SPL)
    - 2x50 on 1:00 (supposed to be 8) (:37, :36)
    Cool down
    - 2x50 ez
    Categories
    Swim Workouts
  4. I don't want to get back to reality just yet

    by , August 16th, 2010 at 08:40 AM (Mixing it up this year)
    Sunburn and all I managed to have alot of speed today.

    10x100@1:45 Free last lap fist drill
    3x100@1:30 Free kick w/fins
    200 Free kick w/fins easy
    3x100@1:30 Free kick w/fins
    200 Free kick w/fins easy
    10x100 Free w/paddles #1-4@1:30 #5-7@1:25 #8-9@1:20 #10@1:15 made all usually #10 is off by 2 seconds
    5x100@1:45 Free easy odd ones breath on opposite side

    Total 3500 yards
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  5. Sunday

    by , August 15th, 2010 at 11:48 PM (Swimming, Life, and Other Stuff!)
    Yet another hot and murky swim.
    Today we all quit at 3,100 LCM.
    I felt better today; it only took till around 1:30 p.m. to get rid of the throw-up feeling. We didn't even look at the water temp before jumping in, why bother.
    One of my team-mates rescued a drowning mouse before we started. It seemed like a bad omen to me.
    I'm going indoors at 5:00 a.m. It will be cool!

    I bought myself one of those Keurig coffee makers for school. You put a coffee cartridge in the holder, press a button and it makes you a fresh cup-o-joe in 2 minutes! I can't wait to use it tomorrow after I swim at school!
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  6. Sunday, Aug. 15

    by , August 15th, 2010 at 07:15 PM (The FAF AFAP Digest)
    Because of my outdoor pool phobia, I drove to OakMarr this afternoon to catch a shortish taper swim. Upon arriving, I was informed the pool was closed due to kid poop -- again -- and wouldn't open for awhile. So I trudged back home. Seriously, twice in a week this happens to me?! So blighted, I decided to just 1 up QBrain by taking the entire day to pretend I was retired and happy. Tapering always makes me exceedingly lazy anyway. I didn't do even a lick of RC exercises or stretching while at the beach. I see no reason to start now.

    I only have a very short window of opportunity to swim tomorrow b/c of broken car/broken AC and getting our kitten. If need be, I'll just go to my gym pool and swim at night.

    I enjoyed the article on suits in the Washington Post. [ame="http://forums.usms.org/showthread.php?t=17351"]Fina rulemaking: How to run swimming into the ground - U.S. Masters Swimming Discussion Forums[/ame]. I daresay us masters will be more effected by it than the elites. And I am quite glad I have my TRX ready to go after Zones. Core, core, core ...
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  7. A day of one-upmanship

    by , August 15th, 2010 at 12:11 PM (Random Nonsense)
    - 51 pushups
    - 1:05 100 free at lifetime
    - 10 yoga ball slams
    - 3.14159265 seconds of jogging in place
    - 1600M taper workout (less than 2500 yards)
    - Wore my fanciest suit and color coordinated my kick board, goggles, dorkel and underwater camera.
    - no post workout need to vomit

    I'm done, and I am going to spend the rest of the day pretending to be retired and happy.

    Updated August 15th, 2010 at 02:32 PM by qbrain (Spelling Bee champ Kirk disapproved of the title)

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  8. Saturday at Forest Park

    by , August 14th, 2010 at 11:31 PM (Swimming, Life, and Other Stuff!)
    Yuk! The water was hot today; I felt sick the rest of the afternoon
    I started getting an acid-like throw-up in my throat for most of the practice and the rest of the day. I kept going to the toilet hoping a good vomit would get the bad stuff out but it just wouldn't happen. I finally straightened out a bit by sipping gatorade, napping, and lounging.
    I didn't really work all that hard during the practice. I don't know if I was dehydrated or just down with a little bug from my 1st week back at school.
    Here's the LCM workout:

    **100 Freestyle warm-up (written as a 600, I was late)
    **3 X (3 X 200 Freestyle on 3:45)
    4 X 50 Kick on 1:15
    4 X 150 IMO stroke roll (I did all free)

    4,300 LCM

    I'll try again tomorrow. I am getting tired of this HOT weather here in Indiana! We are supposed to get some relief on Tuesday.
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  9. Saturday, Aug. 14

    by , August 14th, 2010 at 06:28 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ OakMarr:

    Warm up:

    700 various

    10 x 25 shooters

    5 x 50, 25 easy speed fly + 25 EZ

    Mini Speed:

    4 x (25 burst or AFAP + 50 EZ)

    50 EZ

    Total: 1550

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

    Commentary:

    After a very long drive, I came home last night to no AC. It wasn't a problem with the thermostat, so it must be my unit. Grrr ... I have to survive until Monday before I call. Thankfully, it is in the high 80s instead of 100 degrees here. Still, I can't sleep at all unless it's quite frosty and thus am quite tired today. i may sleep in the guest cottage where the AC works.

    Mini Fort and I are going to the movies to cool off tonight. And I'm quite proud of Mini. She had to return home from the beach a few days early to attend volleyball tryouts. She did great, and she had the highest fitness score of anyone on the teams (push ups, curl ups, vertical jump, mile run, shuttle run, etc).

    Was mulling over Jimby's suit/gender thread and his dire prognostications about psychological despair over non tech suit times ... I've never wasted a nanosecond of time or brain space worrying about my lifetime bests or age groups times vis-a-vis my masters times. (Indeed, I can't remember some of my times.) So, I am brashly and tentatively concluding -- I may be proved wrong -- that I will not be bothered by the slow down caused by the tech suit ban. I'm just going to chuck my B70 times and start over. Or use my prior times in full body Pros as a basis of comparison, if I even need a basis of comparison.

    No psych sheet yet for Zones. I think the PV meet director may have more pressing things to attend to!

    Updated August 14th, 2010 at 06:50 PM by The Fortress

    Categories
    Swim Workouts
  10. Saturday, 8/14/10

    by , August 14th, 2010 at 05:43 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up
    500 free and back
    16 x 50's w/fins and big kick off walls
    (did 1-4, 9-12 free on :50; 5-8, 13-16 back on :55. times around 38-40 on free, 44-46 on back)

    Main Set #1:
    Swim twice thru:
    round 1 free, round 2 back
    1 x 200/3:45, (free 3:05, back 3:20)
    3 x 100/1:50, (free 1:30Ī, back 1:40Ī)
    2 x 50/1:00 FAST, (free 39Ī, back 44Ī)

    Main Set #2:
    2 x 100/2:00 - #1-90% #2-FAST (1:28, 1:23)
    4 x 50/1:00 #1 easy #2 & 3 drill, #4 25 fast, 25 easy

    1 x 200 Negative split, fast/4:00 (3:04)
    4 x 50/1:00 1 easy, 2 & 3 drill, 4 25 fast, 25 easy

    1 x 300 descend 100's/20sr (4:50, was out of gas and struggled to hold pace)
    4 x 50/1:00 1 easy, 2 & 3 drill, 4 25 fast, 25 easy

    400 pull with paddles and buoy, moderate pace

    200 kick-reverse IM order

    Cool down
    100 easy

    Total: 4500 meters
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  11. Sat Aug 14th, 2010

    by , August 14th, 2010 at 05:37 PM (Ande's Swimming Blog)
    Sat Aug 14th, 2010

    whitney coached
    garrison pool 86 degrees
    7:30 to 9:00
    larry, tyler, marcio & james
    arrived 7:45ish

    snakes

    400 fr

    400 fr

    100 fr
    100 fr
    100 fr

    main set

    assigned 10 x 100 fr on 2:30 best ave
    did 5 & held 9's & 10's
    did 5 x 50 from a dive
    went 32, 31, 30, 29 27

    100 easy
    Categories
    Swim Workouts
  12. Sat Aug 14th, 2010

    by , August 14th, 2010 at 05:37 PM (Ande's Swimming Blog)
    Sat Aug 14th, 2010

    whitney coached
    garrison pool 86 degrees
    7:30 to 9:00
    larry, tyler, marcio & james
    arrived 7:45ish

    snakes

    400 fr

    400 fr

    100 fr
    100 fr
    100 fr

    main set

    assigned 10 x 100 fr on 2:30 best ave
    did 5 & held 9's & 10's
    did 5 x 50 from a dive
    went 32, 31, 30, 29 27

    100 easy
    Categories
    Swim Workouts
  13. Sat Aug 14th, 2010

    by , August 14th, 2010 at 05:36 PM (Ande's Swimming Blog)
    Sat Aug 14th, 2010

    whitney coached
    garrison pool 86 degrees
    7:30 to 9:00
    larry, tyler, marcio & james
    arrived 7:45ish

    snakes

    400 fr

    400 fr

    100 fr
    100 fr
    100 fr

    main set

    assigned 10 x 100 fr on 2:30 best ave
    did 5 & held 9's & 10's
    did 5 x 50 from a dive
    went 32, 31, 30, 29 27

    100 easy
    Categories
    Swim Workouts
  14. FAST Fri Aug 13th 2010

    by , August 14th, 2010 at 05:30 PM (Ande's Swimming Blog)
    FAST Fri Aug 13th 2010

    Trained thu
    can't remember what we did
    but I did it & sure I modified it


    whitney coached
    garrison pool 86 degrees
    6:00

    warm up
    4 x 200

    main set

    10 x 100 fr on 2:30 best ave
    went 13 on #1 then held 9's & 10's

    100 easy

    10 x 50 walk 50 easy speed from dive
    on 2:14
    he'd 32's & 1's

    100 easy

    5 x 50 on 4:00
    fr 31 30 30
    fl 30 29

    100 easy
    Categories
    Swim Workouts
  15. Being a Pool Tourist

    Last night I joined up with three swim pals and ventured out to Staten Island to one of the cityís WPA-era public pools. I have a teammate who arranges ďPool TourismĒ outings during the summer, and this was well worth the trip. We had a gorgeous ferry ride over and back, and the Lyons pool was just a short walk from the ferry terminal. Hereís a description of it the pool from the NYC Park Department website:

    Joseph H. Lyons Pool, the largest public pool on Staten Island, was built in 1936. Constructed by the Works Progress Administration (WPA), the Lyons Pool was one of eleven pools that opened throughout New York City in a single summer during the Great Depression. The pools were among the most remarkable public recreational facilities in the country and represented the forefront of design and technology. The main pool measures 165 feet long and 100 feet wide, while both the wading and diving pools are 100 feet by 68 feet. The pool is designed to accommodate 2,800 bathers at a time; during the first summer, crowds averaged 5,707 people each day. The influence of the WPA pools extended throughout entire communities, attracting aspiring athletes and neighborhood children, and changing the way millions of New Yorkers spent their leisure time.
    From 1984 to 1986, Lyons Pool underwent a $6.7 million restoration, which included reconstruction of the three pools and locker room facilities, and installation of new plumbing, filtration, and electrical systems. Lyons Pool is a symbol of Robert Moses' influence in park design.

    Luckily, there were not 2,800 swimmers there last night. We shared the pool with just a handful of other lap swimmersóIím not sure if that was because the evening had turned a little cool, or if this pool is just typically uncrowded. The pool had no lane lines; there were 13 black stripes painted on the bottom that extended all the way to the walls (no crosses at the end of the lines or on the walls, so flip-turns were a little tricky). We did a minimal, fun workout that involved lots of goofy swimming, then rode the ferry back after dark. It was a beautiful night to be swimming outdoors at dusk, and itís always fun to swim in new pools!

    This morning I went up to Riverbank State Park for a little solo taper workout. Hereís what I did:

    1000 lcm warmup

    8 x 100 (50 FR / 50 BK) @ 1:50-2:00: FR = relaxed, BK = steady kick, desc. 1-4 and 5-8

    100 easy

    200 virtual IM w/ full-speed turns

    200 warmdown

    It was a nice, calm morning up at Riverbank.

    Iím ready for Zones to be here already!
  16. Fun in the sun

    by , August 14th, 2010 at 04:09 PM (Mixing it up this year)
    Any swimming I did was just for fun today. We went on a boating/snorkle trip. Which I just used my own goggles and did not use the snorkle at all. I just enjoyed diving under and swimming around with the fishies!

    This was a great trip. I don't want to come home....

    Tomorrow, back to reality.
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  17. Inspirational quote

    INSPIRATIONAL QUOTE:

    The water is your friend.... you don't have to fight with water, just share the same spirit as the water, and it will help you move.
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  18. School started

    by , August 14th, 2010 at 12:53 AM (Swimming, Life, and Other Stuff!)
    I have been absent on the blogging forum this week. School started Monday plus Sarah is home visiting from Florida before her school year starts. Rob came home for a couple days too! I managed to swim 3X at 5:00 a.m. but I have no recollection of the workout.
    I need to get an efficient routine established. I've been staying late after school trying to figure out the new "Power School" operating system. For some reason I can't figure out how to print standard class rosters. I have 30 different classes so doing them manually is not an option. I'm thinking things will settle down next week and I'll get back in the fold.
    The weather here has been horrible. It was 98 degrees and humid today. I wish I could move to Minnesota or anywhere cool!
    Tomorrow morning I'm planning on swimming with the Nasti's.
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  19. Friday, 8/13/10

    by , August 13th, 2010 at 07:38 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up (600)
    300 Free - 200 kick - 100 scull/pull

    Swim
    3 x 50/55 build
    1 x 50/50 strong
    2 x 50/55 build
    1 x 50/45 strong
    1 x 50/55 build
    1 x 50/40 strong
    1 x 50 easy
    (did this set backstroke w/fins. builds were around 45, strong swim was just under 40)

    Swim Back/Free
    250 back/20sr (went 4:10)
    250 as 100 back - 50 free - 100 back/15sr (went 3:55)
    250 as 50 free - 150 back - 50 free/10sr (went 4:05)
    250 as 50 back - 150 free - 50 back/5sr (went 4:10)
    250 Free (went 4:05)

    5 x 50/55
    Odds:25 free or back fast - 25 easy
    Evens: pace with tempo
    (did back on the fast/free on easy and free on evens, times all around 45)

    Warm down
    easy reverse 200 IM

    Total: 2800 meters
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  20. 8/13 Workout

    by , August 13th, 2010 at 01:40 PM (Random Nonsense)
    Meh, long course today.

    Warm up
    - 200 swim
    - 300 back
    Transition
    - 4x50 drill/swim
    Main Set
    -- 1:40 base
    - 500 free
    - 5x100 free (was supposed to be pull)
    - 400 free
    - 4x100 back kick with fins on 2:00
    - 300 free
    -- See a pattern? I had to get out because of time.
    Cool down
    - 100 back

    My pace was between 1:19 and 1:22 on the hundreds and probably sub 1:25 during the entire (free) main set. Not very fast considering the amount of rest I had.

    Did 33 pushups.

    No compliments today, Anna made fun of me, but I forgot the details.

    Rant

    I was highly annoyed last night when I found out that we would be long course again so the triathletes could get some more long course before the tri sprint hosted at the pool next weekend. All summer there would be no ropes in when we got there and I would usually unroll 5 of the 7 ropes, so the thought of pulling out 16 ropes and putting in 7 ropes had me considering skipping. We have between 30 and 40 people show up for practice but about 6-10 people either unrolled ropes or swam the ropes down the pool all summer. Last night the coach asked that people show up a little early to help switch out the lane ropes, and I was surprised, people showed up and helped.

    Still, this cuts into the time I can spend swimming, so I dislike it. It isn't a problem short course, since people swim their own lane ropes, and they are rarely removed in the first place.

    While I am in the middle of a rant, why were people wearing huge drag suits in my lane today? There were 4 people in the lane today, the 2 with drag suits that were board short sized, and those two didn't make the intervals. What benefit did the drag suits provide? I don't actually care, and am not upset that they did, it just seems dumb.

    Monday should be the last day of long course nonsense.
    Categories
    Swim Workouts