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  1. Sarasota Y Sharks Masters 5:30 AM Workout -05/15/10

    by , May 14th, 2010 at 03:43 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout. Breakfast to follow.

    SCY

    WARM UP:
    8 X 100 1:45
    6 X 50 1:00
    Descend 50's 1-3/4-6

    1 X 500
    Broken :15 at 250. Fins optional.

    18 X 50 1:10
    odd: swim/choice
    even: kick

    6 X 25
    odd: build to race finish
    even: blocks, sprint 20

    Optional: Block swim for time.

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  2. 1 week out! 5/14/10

    by , May 14th, 2010 at 12:57 PM (The Labours of SwimStud)
    Simple 300 today

    1200 Warm up
    kick swim pull by 200
    50 for time from block
    150 EZ
    6 x 25 1:00 from block
    50 EZ
    10 x 100 1:45
    7 x 50 EZ

    Muscle Milk.
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  3. Friday, 5/14/10 1 week to go!

    by , May 14th, 2010 at 12:13 PM (A comfort swimmer's guide to easy swimming)
    200 back 1 week from today

    200 swim alt. 100 free/100 back
    200 kick on side w/nice SDK
    200 IM drill
    200 pull choice
    4x50 build on 1:10: odds free, evens back
    (went 35-36 on free, 39-40 on back)

    swim 8 x 25 on 1:00: odds back, evens free;
    #1-2 with fast breakouts
    #3-4 with fast finishes
    #5-6 build to ~85%
    #7-8 fast
    (these went well and felt pretty good)
    100 easy choice

    pull 2 x 100 back on 2:15: #2 faster than #1; #2 should be at ~90%: work on turns and good pushoffs
    (I didn't use the paddles or buoy on these. just swam without kicking except for the walls. Went 1:20 on #1, 1:15 on #2.)
    100 easy choice

    2 x 25 choice off the blocks FAST
    did 1 back and 1 free. time to the feet on free was around 13.5, swam easy 75 after #1, easy 25 after #2)

    swim down 300 easy

    Total: 2050 yards
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  4. Friday, May 14, 2010

    by , May 14th, 2010 at 11:36 AM (Keepin Track 2010)
    So....super tight this am after last night's HQ workout. Slept on a new mattress too, so that may have contributed?? The wo this am wasn't exactly personalized so I think tomorrow I should get in myself somewhere and just do my own thing. Sometimes taper workouts cannot be done as a group. I did more FR than I wanted. Good to have company though today.

    WU
    550 Mix FR/BA/BR and Kick

    P 6x75 on 1:10 cruise think catch and good stroke

    rest 10-15 minutes chatting
    2x100 (25 kick, 25 drill) 20 sec rest
    8x25 build up, build down, easy, speedy

    • #1-4 BR


    • #4-8 IM cruise with transition turns

    rest 5-10 chatting

    6 mid pool sprints with turns at no gutter walls (anticipating this at Atlanta)

    • #1 FL-BA
    • #2 BA-BR
    • #3 BR-BR
    • #4 BR-BR
    • #5 FR


    • #6 FR

    Tomorrow, long meet warm up with good BR drills and 50 FR build to tempo.

    Underwater kicking IM.
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  5. Still no blocks for starts

    by , May 14th, 2010 at 08:17 AM (Mixing it up this year)
    This stinks. I was told I would have a block set up long course today and once again no block.

    Got stuck driving the old non air conditioned car today. Husband has mine in Atlanta, he is doing an episode of Drop Ded Diva. Oh well maybe I can lose water weight this afternoon.

    500 Free
    500 free kick s/fins
    500 Free pull w/bouy
    5x100@2:15 Back
    500 Back drills w/fins
    4x100@2:00 Free sprint from 15 meter mark to mid pool for each lap
    100 Free Easy

    Total 3000 meters
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  6. Thursday, May 13, 2010

    by , May 14th, 2010 at 07:33 AM (Keepin Track 2010)
    Today's practice:

    200 Free
    200 FR/BR/BA mix
    200 kick

    3 x 50 FR(25 drill, 25 swim)
    3 x 50 SPEC (25 drill, 25 swim)
    3 x 50 Kick flips
    6 x 25 on :25 (work breakouts)

    HQ set:
    4 x 50 Stroke or IM on 2:00 (did 3 BR 33, 34, 33, 33, 1FL)-sloppy fly
    4 x 50 Free on 2:00 (27, 28, 27, 27)-felt lots of leg fatigue in top front of quads.

    2x 2 x 25 on 45 R:30 betw sets (str & fr)
    100 ez
    3 x 50 BR kick on 1:15

    IM set
    50 Drill on 1:15
    50 Build on 1:15
    2 x 25 strong on 45
    (repeat 4x)

    Relay exchanges

    50 LD

    Total = 2800yds
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  7. funk-a-delic

    by , May 13th, 2010 at 10:18 PM (Swimming, Life, and Other Stuff!)
    I'm still in the midst of a funk. I'm trying to ignore it and forge on. My ribs have a weird feeling; a buddy suggested I visit the chiropractor.

    Last night I did 2,900 solo of drills and short stroke work. It was good to NOT be doing freestyle!

    Tonight was NASTI'S workout:

    **500m Freestyle warm-up
    **400m freestyle on 7:00 interval
    **4 X 75 Free on 1:35
    **4 X 50 on 1:00 Freestyle
    **4 X 25 Free on :30
    Rest 1 minute
    **400m freestyle on 7:00
    **4 X 75 IM roll on 1:45
    **4 X 50 Freestyle on :55
    **4 X 25 Backstroke on :40
    Rest 1 minute
    **400 m freestyle on 7:00
    **4 X 75 alt backstroke and freestyle on 1:40
    **4 X 50 on :50 freestyle
    **4 X 25 gutbusters on 1:00 (I just did freestyle drills)

    3,500 scmeters

    I followed a link on FB about de-toxing. Maybe that's what I need to do. Anyone out there have any expertise on this subject? I've never done it.
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  8. Thursday, May 13

    by , May 13th, 2010 at 09:18 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Main Sets:

    10 x 50 @ 1:00
    odds = backstroke
    evens = evil drill

    10 x 50 @ 1:15
    odds = 25 front scull + 25 underwater free recovery
    evens = chest press fly

    4 x 25 smooth no breather free

    100 EZ

    Total: 2000

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


    Commentary:

    Based on how sore/sluggish I was last night, I decided a complete recovery day was in order. So I didn't do CAS with Speedo.

    I still haven't recovered from the deep tissue massage, especially my upper back and shoulders. Chatted with Mr. Fort's trainer -- he really thinks you need 3+ days. So I'm hoping to feel better tomorrow or Saturday. To make matters worse though, I had a terrible night's sleep. My youngest woke me up at 5:00 am and I couldn't fall back asleep. So, as sometimes happens when I toss and turn, I woke up with a wrenched neck and left trap. That problem usually takes 48 hours or so to resolve. I do have an appt with my chiro tomorrow afternoon. I just hope if he works on it, he won't make it even more sore and bump the healing time out to next week ... I have been slathering my neck with arnica and taking advil.

    Mr. Fort is showing some classic taper paranoia symptoms. I told him a cranial-rectal lobotomy was in order! (This little nugget of wisdom was imparted to me last summer, and I try to follow it now during taper time.) Despite feeling blah and sore myself, I'm not overly worried. I think all will be well by next week. And I'm used to not feeling like a racehorse pre-meet. I would like to get some more sleep ...

    I looked back through my last week 3 taper workouts (Dec. 6-10) and I swam 2100-1700 (w/B70)-rest day-1450-travel day with some AFAP work early in the week. I thought I had actually done somewhat less yardage, and was contemplating less this week. Hmm ... Maybe a little speed tomorrow (my Dec. 6 workout with modifications), and then long warm ups for a few days. And I may take an extra day of rest on Tuesday as I did last time.


    Coconut Oil:

    I've been trying a new brand of coconut oil in my smoothies the last couple days. Doesn't matter. That stuff just does not agree with me. With my luck, I probably have a fat malabsorption issue.

    http://www.medicinenet.com/script/ma...ticlekey=52214

    http://www.newyorkbuyersclub.org/res...D_BLOATING.pdf


    Detox:

    Elise left this link on my FB wall, and I think I show symptoms of needing a detox! http://www.active.com/nutrition/Arti...tm_medium=feed. Of course, I had already planned one post Nats. Julie apparently wants to join in the fun. My doc recommended the 10 day Ultra Clear plan: http://www.pureprescriptions.com/pro...ProductsID=508. There is a 20 day plan as well, but I'm not sure I'm hard core enough to attempt that one.

    Deep Tissue massage:

    I've been a little paranoid that I overdid it with the deep tissue, but I think the timing was right. I just take longer to recovery apparently.

    http://www.active.com/Page22572.aspx

    I found this article I ran across kinda funny: http://abclocal.go.com/wls/story?sec...rticle-7439558. I think since Mr. Fort is less than 2 years older than me, I'm safe.

    Updated May 13th, 2010 at 10:02 PM by The Fortress

    Categories
    Swim Workouts
  9. Thursday, 5/13/10

    by , May 13th, 2010 at 04:43 PM (A comfort swimmer's guide to easy swimming)
    SCY, solo

    300 swim alt. 75 free/75 back
    300 kick choice
    300 pull alt. 50 free/50 back
    Swim 3x50 choice on 1:10: build to about 85%
    (did back - 37, free - 33, fly - 38)
    50 easy

    Swim 1 broken 150 back as:
    50 pace, 15 seconds rest (went 36)
    2 x 25 on 40 FAST (was 17-18 on both)
    50 at goal 200 speed with best possible walls (went 39)
    100 easy choice

    Swim 4 x 50 free on 1:30:
    #1 at 85% (went 33)
    #2 as 2 x 25 FAST with 10 seconds rest in between (went 15±)
    #3 with fast turns and breakouts, and the rest smooth (went 35)
    #4 FAST with good walls (went 32)
    100 easy

    Swim 4 x 25 off blocks choice: to a foot touch
    (#1-2 back - feet to the wall around 16; 3-4 free, feet to the wall around 13.5)

    300 swim down
    --
    Total: 2050 yards
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  10. Hope these are good signs

    by , May 13th, 2010 at 04:36 PM (Elise's Fitness Fun)
    Today I felt positively horrible in the water - sluggish and tight. My body literally felt twice its age. Makes no sense at all as I took yesterday off completely. Usually I feel like dynamite the day after a rest day. This was the first day completely off in 9 days, so maybe that accounted for it. Maybe this is how one is supposed to feel when tapering. I've heard if you don't feel good that this is a good sign. I hope so. If I feel like this a week from now, I'll be adding lots of time!

    Had entertained thoughts about doing a broken 200 back today. Decided to punt before I got to the pool. I really can't get a realistic idea of how fast I will go based on this swim. I am so very different in a race than I am in practice. Somehow the adrenalin seems to make a huge difference for me and masks the pain.

    Anyway, did a slightly modified version of one of Swimsuit Addict's recents workouts. Really enjoyed it even though I physically did not feel great today.

    Warm-up: 200 easy

    5 x 100 free on 1:40 - descended

    6 x 75 kick on 1:45 - done as 2 sets of 75 dolphin, 75 back kick, 75 free kick

    8 x 25 on :30 done as 2 sets of the following: 12.5 easy/12.5 hard, 12.5 hard/12.5 easy, 25 easy, 25 hard - did free on the set


    10 x 50 on 1:30 - did first 6 back and last 4 free - did 200 pace on back swims (34 to 36), and 500 pace on free (32 to 35). A little off on the first 50 free as I blasted the last 50 back a little faster than 200 pace - 32 to 33.

    100 easy

    4 x 25 fly AFAP on 1:00 - did first two with fins and second 2 without

    300 easy

    2350 SCY

    Not sure what I will do tomorrow. Am tempted to do AFAP 25s for time to work speed. This will be my last workout of AFAP swims. After tomorrow, I'll just be doing warm-up like swims.
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  11. Sarasota Y Sharks Masters 5:30 AM Workout -05/14/10

    by , May 13th, 2010 at 02:45 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    The SC portion of the workout will serve as our taper/rest . Those not attending Nationals will continue on in the LC pool.

    SCY

    WARM UP:
    3 X 100 1:40
    3 X 200 3:20
    4 X 50 faster 1:00

    1 X 600
    Broken :10 at each 200.
    Fins optional

    6 X 50 kick 1:10

    4 X 50 1:15
    Choice.
    descend 1-4 ... #4 @ 100%

    6 X 25
    odd: build to race finish
    even: blocks, sprint 20

    1 X 75 easy
    1 X 50 blocks @ 100%
    1 X 75 easy

    Nationals swimmers: warm down

    LCM

    1 X 400 6:40 6:20
    1 X 300 5:00 4:45
    1 X 200 3:20 3:10
    1 X 100 1:40 -
    Twice through. Round 1 intervals left, round 2 right.

    WARM DOWN: 4X 50 easy 1:00
    Categories
    Swim Workouts
  12. Tuesday and Wednesday May 11th and 12th

    Tuesday - a much needed and much enjoyed massage. Told her to just loosen me up. Felt great - muscles are still totally fatigued and sore.

    Wednesday:
    scy solo (again ... )

    1000 warm-up:
    300 swim
    200 IM drill
    200 fly drill
    50 free drill
    4 x 50 kick/swim
    2 x 25 12.5 fast/12.5 ez

    1x100 broken at the 50 for :15 and 75 for :10 I totally messed this up. I did free and went nuts on my kick the first 50 and tried to hold it. I only gave myself :10 at the 50 but was late so I did another :10 at the 25 but was off both times because I was forgetting what I was supposed to do.

    Did 4 x 100 on the 1:40 as my c/d

    Did some ez swims in there, too and ended up with 1600.

    EEK! It's almost go time. Still feeling sluggish and sore. Feeling both tired and energized. I'm definitely NOT sleeping enough ... I need to get some more sleep.

    Next week I'm going to pay better attention to hydrating, too.
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  13. My taper may have started too soon

    by , May 13th, 2010 at 07:21 AM (Mixing it up this year)
    Starting to feel better and stronger, but I should not feel like this till next week.

    10x100@2:00 Free long and loose
    10x50@1:00 Free kick w/fins Desc 1-3,4-6,7-9
    2x[4x25@1:00 Fly w/fins
    ....[200 Fly kick w/fins on back
    8x50@1:00 Fly drill w/fins 25rt arm/25lt arm
    200@:30R Free pull
    150@:30R Free
    100@:30R Free
    50 Free

    Total 3000 meters
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  14. 6 hour ec qualifier

    As per CS&PF rules:
    All swimmers taking part in a solo swim must supply proof/ratification of a 6 hour swim in water 61°F / 16°C or less or proof of completion in a recognised event for a period considered by the CS&PF to be an acceptable alternative within the previous 30 months.

    In truth, I have a few months to satisfy this requirement, but I would like to check this one off early (and often). It is possible that the water temps for MIMS on June 12th will qualify, it is also possible that Catalina (July 20) will qualify, but there are no guarantees. Last year, the boat I was on for MIMS took readings from 57 degrees at the Battery to 66 degrees in the Hudson near mid-town.

    Willie, Rondi and I swam in the Hudson last saturday, and we took a reading of 60 degrees at the finish (near Chelsea) which was a few degrees warmer than where we started south of Beacon.

    This week has brought some pretty cold weather for this time of year... (yes, the tomato plants are in the house) so I don't expect the water to be any warmer this weekend. It might even be a few degrees colder.

    I think we are going to have a half dozen swimmers and half as many kayakers hitting the Hudson this saturday morn. Most will do a 4 mile swim from this great pier at Long Dock Road in Beacon to this slight beach just north of Chelsea. My plans are to continue north another 11 miles and land somewhere between the railroad bridge in Poughkeepsie and Marist College in Hyde Park. I'm not sure that I will have swimming company the whole way, so we may have to fined another exit point in between. I have to go scout out landing spots where we could easily exit the river by foot and drive close enough to load up the kayaks without to much of a hike. I'm sure that I will be completely useless by then and will need lots of hot bevies to return to my normal happy self. I will shoot for a 20 minute feed interval, and will have a couple of thermoses and dry clothes packed in the yaks as well.

    We will need to have some support crew on standby to retrieve swimmers where they exit. It will be important to have a dry bag with clothing and a cell phone for each swimmer past the 4 mile point....... it takes a village!
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  15. Relief!

    This morning I went to the early AGUA scy masters workout. Here’s how it went:

    200 scy warmup

    5 x 100 @ 1:40

    6 x 75 kick FL/BK/BR @ 1:45

    8 x 25 @ :30, done as 2 x (12.5 easy / 12.5 fast, 12.5 F /12.5 ez, 25 ez, 25 sprint) [did 4 FR, 4 BK]

    10 x 50 @ 1:30ish (coach’s sendoff), done at goal 200 pace, [I did 5 FR @ 500 pace, 5 BK @ 200 pace]

    400 warmdown + play [for those of us going to nationals—everyone else did something complicated involving a 200 using the average times from the 50s above]

    I enjoyed this, and got to check off most of the tapery things I was looking to do today (some sprint FR to work on turnover, fast BK turns, a bit of pacework).

    Then came the part of the day that I had been dreading—I had an appointment to donate blood. I’m having surgery a couple of weeks after nationals to resolve some longstanding health problems, and my surgeon has recommended that I bank a couple of units ahead of time. Because of various constraints, I needed to schedule one appointment this week.

    I was nervous because the last time I gave blood, when I was in grad school, I fainted afterwards, and it literally took hours for my blood pressure to stabilize enough for me to leave the donation trailer. But today’s experience went better—no fainting! And now I’m feeling pretty good, and very relieved at having no more surgery-related things to deal with until after nationals are over—now I can just relax and taper and swim and enjoy.

    For the next few days I plan to take it pretty easy in the water and stop if I feel too tired, but that’s probably what I’d be doing during my taper anyway. Tomorrow I have a massage scheduled, and I’m definitely looking forward to that. Lying on a table getting kneaded definitely beats lying on a recliner getting blood drained out of you!
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  16. Wed 5/12/10 Taper 3

    by , May 12th, 2010 at 06:18 PM (The Labours of SwimStud)
    Did 3000 yards today

    Warm Up
    Twice Through
    200 Kick
    200 Pull
    200 Swim
    I used fins to kick and left them on for the pull. the 2nd 200 Swim I did as 4 x 50 EZ.
    100FR from blocks. Went 1:02 a 29 and a 33, end lane, no wall line, swim team going at same time...YMCA pool, I was fairly happy with that. With taper I'll probably have enough in the tank for the 2nd 50 to get IT done.
    4 x 50 EZ

    Main
    10 x 100 FR 1:45

    Cool Down
    200 K
    6 x 50 EZ

    No weights. Had my muscle milk...and if you haven't seen it.. my butt is now starring on USMS you tube channel!
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  17. No Taper Bitchies Yet, May 12

    by , May 12th, 2010 at 03:52 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Main Sets:

    6 x 100 @ 2:00
    odds = IM drill
    evens = IM swim

    #6 = broken 100 IM with 15-20 seconds rest at the 25 and 75 (had to do the Roddin turn at the 50).

    100 EZ

    8 x 50 @ 1:15
    done as 25 scull + 25 no breather free w/overkick

    50 EZ

    2 x through:

    4 x 50s
    odds = 25 shooter + 25 EZ @ 1:15
    evens = 25 AFAP + 25 EZ (2 free, 2 breast) @ 1:30
    50 easy speed russian breast drill (33s)
    100 EZ

    5 dives off side

    50 EZ

    Total: 2600

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

    Commentary:


    Because the forum was down this am, I couldn't check my blog to get my "9 days out" workout. I made one up, and was slightly slightly worried I did too much. But, having written it down, it looks fine for now.

    The taper bitchies haven't really kicked in yet ... Tomorrow is my last workout with some real sprints + long rest, then I'm shifting into warm up mode. (What should we do Speedo?) If I don't have the TBs by the weekend, I will wonder what's up. I certainly seem to have the taper munchies ... I'm guessing I still feel crappy and somewhat sore from my deep tissue massage. (It does seem to take me a longer time than usual to recover from these.) 4 days of feeling crappy and counting ... Whoops, just yelled, perhaps a TB moment.

    I really haven't been stretching too much the last couple weeks. So I've decided just to stick with The Stick and the foam roller and the body work.

    Still mulling over whether to get a bullet blender for Nats. I have stocked up on "plastic" easily digestible food: espresso and jet blackberry gu, cliff shot bloks with caffeine, packets of puresport and "amazing meal," etc. I need more gluten free Protein Fusion bars.

    Mr. Fort had an interesting conversation with a nutritional expert from UMPC recommended by his trainer. One of the tips she gave him for his marathon was: 5 days before (I think that's the number), he should get an extra serving each meal and drink 8 bottles of water with electrolytes. (He's usually a bit of a camel.) She thought this would make the muscles super hydrated and "fed" so that he wouldn't have to worry about food as much during the race. I wonder if this has any applicability to a multi-day meet? Or perhaps to a distance event the first day?

    I have once again successfully bribed Mini Fort to try on my Jaked for me. I get very wigged out over trying on that particular suit. It takes FOREVER the first time. I wish I hadn't put a tiny tear in my old one just in case.

    Musings over Nationals Events:

    Obviously, I'd like to do some PBs. I'm not sure I can get there in the 50 free, where I dropped a lot of time and surprised myself last year, but we'll see ...

    50 breast: Hoping for good breakouts and hand speed. I think head position is a long term project; I've really only been training breast for 6-8 months and I still have a lot of work to do if I decide not to retire from the evilstroke. I'm glad this is the first event, as I care about it the least and I sometimes need an event to get out the "cobwebs." (In this regard, I recall that my first event at Austin Nats was very fast and my first event at Indy Nats was rather iffy.)

    100 fly: I'm prepared to HTFU and die like a true sprinter on the last length. I'm glad this event is day 1, so I don't have to fret over it. I will throw in a few singles. Even though Jimby thinks I don't train 100s, this is, in fact, one of my highest seeded events at Nats. :-P

    50 back: I think I know how to swim this. Will try to stick with 13 SDKs the first 25. The competition in this event in my age group is insane. There are 4 of us that have gone 28.0 or faster.

    50 fly: I plan only to breathe once on the first 50 about 7 yards from the flags. I would ideally like to go 26.99, as I went 27.0 last year. The fastest time in the country is 26.8. This will be another super close event.

    100 IM: I realized today that I only swim this event at taper meets. Not sure why ... Is this a dislike-of-breaststroke hangover or an unconscious rebellion against IMs because I swam them every single meet as an age grouper? Or perhaps the 100 IM is always the first event I cut if a meet order doesn't suit me? In any event, if plan to: do the Roddin turn (why not?) if I hit the wall with my left hand, do my evil allotted dolphin kick during the pull down rather than pre-kicking to avoid undue oxygen debt, breathe 3 times out of the freestyle turn and then put my head down the last 15 yards.

    100 back: I'm going to swim this event just like I did at NE Champs: lots of SDKs. The key thing is that I must go faster than 1:02.8 to continue chicking Geek in our cyber gridge. The things that keep us motivated ...

    50 free leadoff: Remember to keep head down and still and kick kick kick!


    CZ Recap:

    Here's a youtube vid about CZ featuring GMUP coaches Cheryl and Peter Ward: [nomedia="http://www.youtube.com/watch?v=Lz_CghLfRe4"]YouTube- USMS Colonies Zone SCY Masters Swimming Championship[/nomedia]

    I think I caught a tiny glimpse of my 100 fly and who could miss SwimStud?


    To Stretch Or Not:

    http://myfitnessdepot.com/indoor/to-...ot-to-stretch/

    Updated May 12th, 2010 at 08:26 PM by The Fortress

    Categories
    Swim Workouts
  18. Don't you hate it when...

    by , May 12th, 2010 at 03:42 PM (Mixing it up this year)
    The aquatic center changes to long course and does not move the blocks two weeks out from Nat's!

    10x100@1:45 Free barely made these
    500 free kick w/fins
    3x[4x25@1:00 free SPRINT
    ....[220 Free pull w/bouy easy
    300 free kick w/fins
    100 Fly kick w/fins rotate evry 10 kicks
    200 free easy

    Total 3000 meters
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  19. Sarasota Y Sharks Masters 5:30 AM Workout -05/13/10

    by , May 12th, 2010 at 03:17 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM

    WARM UP:
    2 X 200 3:30
    2 X 150 2:30
    3 X 100 1:40

    4 X 200 3:30
    2 X 50 moderate 1:00
    3 X 200 3:30
    4 X 50 build 1:00
    2 X 200 3:30
    6 X 50 fast 1:15
    1 X 200 fast -

    1 X 100 kick 2:30
    3 X 100 stroke 2:15
    Twice through

    WARM DOWN: 4 X 50 easy 1:00
    4600M

    NATIONALS SWIMMERS:

    WARM UP:
    3 X 250 4:00

    1 X 800
    Broken :15 @400
    Fins optional

    6 X 50 kick 1:15

    6 X 50 1:15
    1-3 perfect stroke
    4-6 descend to fast, #6 at 100%

    3 X 100 2:05
    Choice. Swim @ 85/90%

    100/1650 swimmers only:
    12 X 50 1:00
    odd: perfect stroke
    even: race pace

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  20. Wednesday, May 12

    by , May 12th, 2010 at 02:45 PM (Keepin Track 2010)
    TA TA TA TAPER....

    No swimming today.

    Run 1.5, stretch and core 45. Nice.

    Eat avocado on toast for lunch.

    What a hard day!

    Hip flexor a teeny bit sore. Notes from yesterday...I did the main Tuesday workout but followed up about 5 hours later with Coach as he will be gone at the Charlotte Grand Prix while we swim this Thursday for Masters Workout.

    He watched a few 50's buildup BR. Said to continue to keep the feet/legs wide and flexible. Thought body position and timing looked good. No more looking forward to watch out for other lane mates--face down not nose down.

    I thought it felt pretty put together. Build first 3 strokes key. High elbows were easy to execute-thank goodness. Been waiting for that. Too tired usually to hold things well.

    Remember not to get excited about wo. Each day different. Last year, I split a :29 50 BR during HQ. What int he world??? Never saw that again!

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