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  1. Sunday, August 28th, 2011 Water Park Swim

    by , August 28th, 2011 at 11:50 PM (Fast Food Makes for Fast Swimming!)
    Today we had our birthday celebration party for my 2 year old girl, and took the big extended family with tons of kids to the Moses Lake Water Park, in wonderfully HOT Moses Lake, WA, about 70 miles away from here. Also got a $206 speeding ticket on the way there. SUCKS! It's not my fault the police officer was right there!

    I like most other swimmer cannot stand to go to a public pool and not have the urge to swim laps. I did spend many hours with my kids, nephews, and nieces, but took about 40 minutes for myself to do a little yardage in the wave pool. The had two rope lines marking off lap lanes at the end of the 50 meter pool, going widths for the 25 yard direction, but with about 300 people or so in the pool, the waves were pretty much HUGE! I did my best, and only had one encounter with a "speed bump" who happened to be a clueless adult (See the thread about "swimming stereotypes")

    200 Free
    100 Back (no flags, outdoor, )
    200 Free

    5 x 100 (50 Fly, 50 Free) @ ~:20 rest

    5 x 100 Free @ ~:07-:10 rest I hit my speed bump in here as I pushed off for one of the repeats. Apparently he had to "cross the road" I hit him hard too, right off my initial streamline at the start of a 100 (I didn't see him so it was not intentional). Too bad for him though, shouldn't have been playing in the freeway!

    20 x 25 Alt 2x Fly, 2x Free @ ~:15 rest

    2000 Yards of semi OW swimming
    Added to yesterday almost completes my 5K swim

    After this I just had fun with the kids and got plenty of sun. It's gonna feel really good tomorrow.
  2. Trying to regroup

    by , August 28th, 2011 at 09:21 PM (Elise's Fitness Fun)
    Well, think I am going to go back to just swimming and running like I was doing until I tried out Crossfit. My body did not have a good reaction to the two workouts that I did. It probably did not help that I did these outside in the heat (90 degrees) and am not in the greatest shape.

    A couple of days after the Monday workout, the soreness really set in. My body literally swelled an additional four pounds after the workouts. I don't know what happened, but the old body did not handle this well at all. I rested until today and felt so much better. The weight that I gained from the swelling went away after three days of rest.

    Tired of being a couch potato, son and I went on a canoe trip at a place 30 minutes from here. We paddled pretty hard. The owner of the outfit told us to expect it to take 4 to 4.5 hours to complete the 6 mile journey. I was pleasantly surprised when we finished it in 2.5 hours. We probably were able to get through it quickly because we never took a break. I wanted to, but son wanted to keep on going. He was hungry and I had not brought any food on board. Next time, I think I'll pack a picnic. My experience has been that there is a 50-50 chance that somebody is going to get pretty wet on the canoe trip, so that is why I decided not to pack a meal. Also, more than once, I've turned over in a canoe.

    I was relieved that we didn't turn over since I had my phone in my pocket. I did have to get out a couple of times and reposition the boat when it got stuck on a couple of rocks. With a few small rapids here and there, the course is really better suited for kayaking than canoing. I think next time we will rent a couple of kayaks instead.
  3. Sunday, Aug. 28

    by , August 28th, 2011 at 08:23 PM (The FAF AFAP Digest)

    RC exercises, 10 minutes
    HS front pulldown, 80 x 2 x 20
    --very different from the HS machine at my gym; weights separate for each arm
    DB row, 30 x 2 x 15 each side
    floor bench press, 40 x 2 x 20
    tricep press down, 35 x 2 x 20
    overhead squats, 45 x 2 x 10
    captains chair, 2 x 15
    Ab Solo machine, 4 x 15 w/8 lb med ball
    -- this was a cool device. you sit on a bench and throw/slam med balls into a hole and they roll back out to you

    foam roller & stretching, 10 minutes


    600 various
    6 x 50 single arm @ 1:00\
    6 x 50 kick w/board @ 1:00
    8 x 100 free w/paddles & fins @ 1:45
    50 EZ
    9 x 50 IM @ 1:15
    50 EZ

    Total: 2550 m

    steam room
    hot tub


    Ventured off to the Rochester Athletic Club today on a one day pass. Very nice and spacious facility. Only a 5 lane and shallow pool. but at least I got wet. I did fewer sets on the drylands today after practically being paralized after my last session. And I mostly stuck to the upper body after killing my legs with P90X and Insanity the last two days. I was just dragging in the pool. I can do isolated drylands and yoga poses being hypo, but even basic aerobic aerobic work seems pretty tough. At least it's only August!

    Leaving for home tomorrow!
  4. Sunday sprint day, 08/28/11

    by , August 28th, 2011 at 07:54 PM (Chowmi's Blog)
    Another great workout! The pool was again very crowded today.

    LCM, SMU outdoor pool
    Bobby Patten sprint; Lianna McStravick distance

    300 warm up

    Transition set I:
    12 x 50 swim
    3 rounds of 4

    Transition set II:
    300 pull
    ==> no. went to diving well and did 3 running dives with breakouts.

    Sprint / Kick Set I:
    12 x 50 same intervals as above
    fins, 12.5 fast then easy

    Sprint / Kick Set II:
    6 x 100 on 2:20
    1st and last 15 meters of each 50 fast
    use fins if you have them

    Recovery Set:
    4 x 50 swim no equipment on 1:00

    DIVE 50!

    Easy 50

    The End
    Commentary: 29.1 is mucho grando better than last week! A very solid time! Stuck to my strategy of resting 3 heats and then going in the last and 4th heat. What a difference 3 extra minutes make. I had a strong finish.

    Today I got a massage (Massage Envy). Then I went to Baylor but alas, no Sunday paper!! Today would have been a good multiple insert haul - Red Plum, Smart Source, AND a P&G coupon insert.

    I lifted weights for slightly over 1 hour.
    My plan this week:

    Sunday - sprint swim/massage/Baylor weights
    Monday - off
    Tuesday - swim
    Wednesday - off or light vasa day
    Thursday - swim
    Friday - swim or vasa day (to Colorado!)
    Sat/Sun/Mon Labor day - "off" in Colorado!

    A bit loaded during the week, since I don't plan on doing anything in Colorado. We are intent on conquering the beginner level trail called "Lily Pad" (could also be called Lily Pond). We didn't quite make it last time. I suppose you have to first conquer Lily Pad before conquering Mt. Everset.

    Michelle's Random Tip on Making the Most of a Bring-Your-Own-Sidedish Party:

    If you are not a very good cook like me, it is always a bit stressful to figure out what to bring. I find it is just better to buy pre-made, and get something GOOD. Not a crappy veggie platter or the cheapy pepperoni & cheese plates. There will already be 3 others of each brought by someone else. Usually a young bachelor.

    Now, it might be racial profiling, but if I bring anything asian, or asian-inspired, then all of a sudden everything thinks it's something good just 'cause I brought it. It's like when I yell, this has good fung shei! And even though I have no idea what I am talking about, and I meant it as a joke, everyone seems to think I am serious and feel the harmony of furniture placement. Folks, it still amazes me how people fall for that line when I say it!

    So if you are of German descent, or Italian, or Greek, etc...bring something inspired by your heritage, even if you bought it pre-made!

    If it is a large party, like DAMM's 30th anniversary party will be, and it is a come & go type venue, I suggest arriving 1/2 hour LATE. but no later than 1 1/2 hours past the initial start time. You want to arrive at the OPTIMAL time. That is when most of the food has arrived (along with the accompanying friend who brought it), but not so late that the good stuff is all gone. And in the event you are a young bachelor reading my blog and arriving with your veggie platter, you can quickly hide it on the table with all the other stuff, and only with the minimal amount of people will it register that you brought a staple crappy item for the buffet spread. I shoud say bachelorette, since that is me I am talking about, sans a few decades, heh heh!

    I am thinking some gourmet spring rolls with do nicely on the buffet table........

  5. Sarasota Y Sharks Masters 5:30 AM Workout 08/29/11

    by , August 28th, 2011 at 04:49 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 1:45 1:30
    1 X 250 4:00 -
    Three rounds. Round 1 interval left, rounds 2-3 right.

    1 X 200 kick 4:30
    6 X 50 kick 1:10-25 fast/25 easy
    1 X 100 swim

    3 X 100 2:00
    1 X 200 IM 3:30
    Two rounds.
    100's: 1: 50 fly/50 back 2: 50 back/50 breast 3: 50 breast/50 free

    1 X 500 6:40
    5 X 50 :45
    1 X 400 5:20
    5 X 50 :40
    1 X 300 4:00
    5 X 50 :35

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  6. Fine tune workout, Sat 08/27/11

    by , August 27th, 2011 at 10:10 PM (Chowmi's Blog)
    Today I swam on my own; I felt I needed to fine tune without anyone pushing interval or speed on me.

    Warm up:
    500 free/back/free/breast/free

    Kicky set:
    8 x 25 kick with shoes - all strong
    8 x 25 kick regular odd fast
    8 x 25 kick with fins alt back/fly

    Emphasis set:
    2 times thru, start from the middle of the pool, emphasis is on turns

    Relaxing set:
    4 x 50 IM order drill/swim

    The End
    Yesterday I did about 30 minutes of resistance stretching/regular stretching.

    And also yesterday, an example of how I periodically fall off the bandwagon, but balance it out with good eating other days: I was in a super junk food mood, so I had 2 bowls of big puffy cheetos, 1/2 bag of Swedish goldfish, 6 gourmet malted milkballs, and about 10 hard coffee candies for dinner. It was a total junk food meal. I feel so re-set and my normal self after doing that. Sometimes you just need a total junk food fix and nothing else will do. Just don't do it the night before your big swim meet!

    Today was the grand opening of the Lakewood Dojo. I took my girls to karate class and it was fun to see a lot of the other families. Kind of like going to a masters polar bear New Years Day swim and seeing everyone at practice. That evening, I took Helen back for the party. And this is where it's important to read above what I ate on Friday night, so you wouldn't be mislead in wondering how I could pass up on all that free food at the party.

  7. Fri & Sat., Aug 26-27

    by , August 27th, 2011 at 09:12 PM (The FAF AFAP Digest)

    P90X, 60 minutes:

    Did the core synergistics workout with my bro. Hadn't done one of these in ages. A nice combo of cardio and core. I substituted bicycles, long arm crunches and V ups for the various planks.

    Ellipse, 30 minutes

    Mini Weights:

    RC exercises
    alternating hammers w/17.5 DBs, 4 x 20
    ? (did some other upper body exercise that escapes me now)


    Extreme Angle Isometrics:

    squat w/15 lb DB, 5:00
    right lunge, 3:00
    left lunge, 3:00
    bicep w/5 lb DBs, 4:30
    elevated push up iso, 1:00

    Insanity Cardio, 40 minutes:

    BIG mistake to do the isos before this workout! My quads were burning right from the start. Insanity is killer - -much harder and faster than P90X. The last two exercises were burpees and push up jacks. Nothing like saving two of the hardest for last.



    I traveled all the way to MN and the pools are closed here too. Feeling slightly jinxed on the pool front. With the taper and time out of the pool, I fear it will take me some time to get back in pool shape. The only pool option appears to be an ancient YMCA. I will decide tomorrow if I want to go ghetto (assuming it is in fact open). In any event, the core and legs have gotten a drubbing. And I'm having a great time with the fam.
  8. 8/27/11 CAST Classic OW Swim - DNF

    by , August 27th, 2011 at 07:19 PM (Fast Food Makes for Fast Swimming!)
    Today was the 5K OW swim in Coeur d' Alene, Idaho. It was a beautiful day, getting up into the 90s in the afternoon, with the water temperature 70-71 degrees. I was all ramped up to compete in my very first ever OW event.

    WOW! This was a totally different monster for me. A HUGE difference from back and forth in a pool.

    It started off as an in the water start, and I lined up next to the fastest USA swimmer in the group of 5K participants (they had the Masters separated from the USA swimmers for scoring). He turned out to be a junior at Seattle University, and a fairly quick one too. The coaches on the side told me to try to hang with him, and I did.

    The race started, and he and I, and another 15 yr. old (or so) girl were together. I was told after the race that the three of us were so far ahead at the first turn that nothing could stop us. Well, nothing sure got a hold of me later in the swim. I had no problem with the swimming portion of the race, but had a real pain in the a** with the sighting for buoys, goggles fogging, etc. Also getting my breathing under control in the cold water was very difficult for a while. I was almost in "panic mode" during the first part of the swim. After the first turn, I settled in right behind the other college swimmer and just let him do the sighting, and I played "follow the leader". I honestly didn't care where he took me, I was just going to stay right on his tail. Apparently the girl behind me had the same plan for trailing me, because once I stopped to clean my goggles, and she plowed right into me! We had lots of waves out on the outer part of the course from passing boats, and this made for difficult navigating. I was occasionally trying to sight for the buoys, but it was tough.

    The final turn for "home" on the first lap was the worst part - directly back in towards the sun, and the buoy pattern was tricky the way they had it along the shoreline to pass near the feeding station (for 10K people), and to go around a point of the beach that stuck out. Worrying about trying to find the buoys so I didn't go on the wrong side of them and get DQ'd, while looking into the sun, eating waves, trying to follow the bubble trail of the college guy, passing the 10K participants (who started 5 minutes before us 5K participants). It just turned into a hellish swim for me at this point. Mind over matter wasn't going to work for me. I was done. I got back to the end of the first lap at 2.5K and climbed out of the water, ending my race with a DNF (since I was signed up for the 5K). Afterward, I was a little P.O'd at myself for not completing it, but that's the way it went! At least I made it safely back.

    I didn't even check my time for one lap, but the guy I was hanging with ended with a 1:20 for his 5K time, so I'm sure I would've been right with him, or at least close by. I wasn't tired, my muscles didn't hurt, and I wasn't cold after my swim. It was just the mental aspect of the swim that I couldn't beat. It takes a very special swimmer to be able to race these OW swims, and I congratulate any and all that swim them. As for now, I'm going to stick with my pool swimming, and competitions. I'll make up the 2.5K that I missed out on today tomorrow at the water park when I go with my family.

    I've attached a couple of pictures from the event, one showing the lake and the nice conditions for the swim prior to the race, and the second one is a group from our Masters teams here in eastern Washington and northern Idaho. (I'm the 3rd one from the right)
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  9. Threshhold workout

    Yesterday when logging my mileage I noted that I was very close to my GTD goal of a free swimsuit—just 6055 more meters to go! Since I was planning on going to lap-swim at Riverbank with a friend this morning anyway, I decided that I would do a swimsuit-threshhold workout that would put me over the top. Here’s how it went:

    1000 lcm warmup (400s, 200k, 200p, 200d/s)

    Descending ladder (FR, w/ a little BK thrown in to help count and reward progress)
    1000, done as 2 x (450 FR + 50 BK)
    800, done as 2 x (350 FR + 50 BK)
    600, done as 2 x (250 FR + 50 BK)
    400, done as 2 x (150 FR + 50 BK)
    200, done as 2 x (50 FR + 50 BK)
    Took 10-30 seconds rest between swims

    With the warmup, that made 4k—2100 left to go. How to break it up—7 x 300? 3 x 700? 10 x 200 (could do some of them IM!) plus 100 wd? Then I remembered that 21 is a triangular number, so I could do a progression—100, 200, 300, 400, 500, 600. There was right around 40 minutes left, which meant I had some leeway to include a bit of stroke and kick. I broke most of those swims into mini-sets—here’s how I structured it:

    100 easy
    4 x 50 kick IM order @ 1:10
    3 x 100 IM pieces @ 1:50 (FL/BK, BK/BR, BR/FR)
    4 x 100 FR/BK halfsies desc. @ 1:45
    500 pull w/ paddles
    4 x 150 FR/K/FR, with kicks done IM order

    The last 600 was at warmdown pace, and the whistle blew just as I was finishing. Perfectly timed!

    So now I’ve earned my free swimsuit, and my GTD page says

    Progress towards goal:

    Congratulations! You have achieved your goal for Go The Distance 2011
    My goal pace: 327.40 miles required as of today to reach my goal by the end of the event
    My actual current pace: 500.03 miles as of today

    I guess I can sit on the couch and eat bonbons now for the rest of 2011! (Or at least for the rest of the weekend!)
  10. Saturday Workout - Back at HSA

    by , August 27th, 2011 at 09:10 AM (Pete's swim blog)
    Its been three weeks since I've been at HSA. After swimming there all summer and suddenly stopping, it felt kind of strange. Finally got the opportunity to thank Brook in person for all his coaching. It made a huge difference for Nationals.


    200 Free
    50 Bk/50 br
    200 Free
    50 Bk/50 br
    200 Free
    100 IM

    400 Free down/Fly drill back
    4 x 100 Kick/Swim IM Order
    400 Free down/Fly back

    400 Pull
    7 x 100 (fr/br/fr/bk/fr/fl/fr)
    400 Pull

    300 Kick
    3 x 100 Free
    4 x 50 IM Order
    300 Pull
    3 x 100 IM
    4 x 50 Free

    200 Cool Down

    (5400 Total)
  11. August 26, 2011

    by , August 27th, 2011 at 12:25 AM (Swim like an Orca, but faster !)
    Yesterday I was at
    Lords Gym for a 30 min w/o before class.
    Assisted Pull-up/Dips 6x90 assist, 6x80 assist
    Cable Pull downs (FR/Fly Sim)
    10x25, 10x27.5, 6x32 each arm
    Cable Pull downs (BK Sim)
    10x15, 10x18, 10x22 each arm
    Leg extensions
    10x100, 10x120, 6x180
    Prone Leg Curls
    10x100, 10x120, 6x140
    10x280, 10x300, 8x330
    Inclined Sit-ups
    8lbs Med Ball to loosen up/cool down.

    Friday Aquasol 5:30-7:00pm No Janine
    Coach Steve on deck with me in Lane 1 and the Seniors in Lanes 2-5.
    Did part of Sarasota Shark's workout.
    Warm 2x
    4x100 on 1:45
    200 IM drill
    3x100 K (w/fins) on 1:30
    100ez (2000)
    (Suppose to do 50x50 )
    4x50 IM order on 1:00
    10x50 FR Pace on 1:00 (held :35)
    10x50 BK Pace on 1:00 (held :48)
    4x50 IM order on 1:00 (1400/3400)

    5x50 Cool
    3650 scy

    I was feeling weak from the weights from yesterday. I also do 10-15 minutes of Pilates/yoga/floor ex. every morning. I used to wear drag shorts during warm-up, then took them off for the workout. Now I am keeping them on over my suit to add a bit of resistance.
    So far Im able to keep up the swim/gym/swim/gym/swim routine. I have some meets in the future I want to tackle
  12. Pre-hurricane swim

    Today I skipped my morning pool workout and went out to Brighton Beach instead. I had arranged to meet a friend out there, and once on the beach I found a couple of other CIBBOWS swimmers hoping to get in some ow swimming before the hurricane hits town. The day was warm and a little humid—there were clouds when I arrived around 10, but they cleared out quickly and left a pretty blue sky. The water was really flat—no signs of any approaching storm yet. I sunscreened up, and soon my swim buddy arrived and we went in for a loop of the 5k course.

    The tide was really low—when we passed the jetties they loomed tall above us today. There were lots of little gelatinous things in the water, especially during the first half of our swim—they were small enough to get lodged between my fingers on my hand entry every now and then. There was more debris than usual in the water as well—twigs, potato chip bags, etc. I still need to learn that whatever object brushes against my face or shoulder, is likely to hit my legs or feet a stroke or two later—no need to startle twice!

    Today was one of those days when the current seemed with us in both directions. The loop went fast. The last part, where the water gets shallower, was especially enjoyable. The sun shining down into the sea made everything look beautiful and green. The water is pretty warm right now—there was a colder layer about a foot below the surface that my hands went through, and I wished that all of me could be swimming in it. There were lots of folks in the water today—we had to dodge them in the last mile of the swim, but that was ok, it was nice to see others savoring the beautiful beach day too.

    After our swim we practiced our new ocean synchro IM move. I would describe it here, but words don’t do it justice. I floated a little bit before heading in, just enjoying the feeling of the water buoying me up as I watched the sky.

    On the beach we all discussed the weekend’s swim possibilities. I was hoping to find a little pre-hurricane wave action tomorrow, as were some of the other swimmers. Unfortunately, once I got home I found out the city is closing all the city beaches both Saturday and Sunday, as well as imposing a mandatory evacuation on Coney Island and the surrounding area.

    The city has gone hurricane-mad. Things (pools, public transportation, stores, my Y) are closing down well in advance of the storm—in some cases more than 24 hours before it’s expected to hit. I’m not in any of the designated evacuation zones, but it looks like I’ll spend a good chunk of the weekend hunkered down in the apartment because there won’t be any place open to go, or any good way to get there. Mostly I hope all these precautions turn out to be unnecessary, and that if the storm does hit in the city that they are sufficient to keep people safe. I also hope my beach isn’t damaged in the storm, and that there are no power outages here!
  13. Getting us in shape! - 08/26/11

    by , August 26th, 2011 at 03:46 PM (Workout Swimmer)
    Guess coach has decided we're all out of shape! These workouts lately are more like I remember from when I was a kid, this is good because I will get in shape for my river swim faster this way!!

    800 back/free by 50's (got there late & missed 200)
    6 x 200 pull on 2:45; odds speed play by 50, evens descend 1-3
    12 x 50 kick on 1:00, new stroke every 4
    4 x 4 cycle speed play
    100 easy
    800; 200 free/200 breast, 50 drill, 50 swim
    400 locomotive kick (w/zoomers)
    12 x 50; 6 free, 6 fly on :50
    4 x 4 cycle speed play
    100 easy
    Total: 4600 SCY

    You know those days when you feel like you are sliding on top of the water? And those other days when you are swimming through the water - or sludge? Today was a sludge day.

    Updated August 31st, 2011 at 12:38 PM by Celestial

  14. Friday, 8/26/11

    by , August 26th, 2011 at 12:16 PM (A comfort swimmer's guide to easy swimming)
    Had to swim inside today. Pool was way too warm!

    Warm up (600)
    - 300 swim, free & back
    300 pull free

    Back Drills (700)
    2 x 50/10sr, 25 R – 25 L
    2 x 100/1:50 swim ds
    - 1:35, 1:30
    2 x 50 Fists/5 – 10sr
    1 x 100/1:45 swim build
    - 1:30
    2 x 50/10sr, 25 R – 25 L
    1 x 100/1:50 swim strong
    - 1:29

    Recovery Distance Free (1400)
    7 x 200/20sr – May use equipment
    - 1st one was at ±3:00 so set interval at 3:20 for all even though the last ones were 5-10 sec faster
    - swam 1-3, pulled 4-5 w/buoy only, pulled 6-7 w/ big paddles & buoy

    Kick (400)
    4 x 25 dolphin/10sr
    4 x 25 Breast/10 – 20sr
    2 x 100 flutter on back/20sr
    - did dolphin and breast kick with snorkel, no board

    Warm Down
    100 easy free

    Total: 3200 yards

  15. Fri Aug 26th 2011 scy

    by , August 26th, 2011 at 11:33 AM (Ande's Swimming Blog)
    Fri Aug 26th 2011 scy

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool scy
    6:00 to 7:30 dove in 6:09ish
    wore FS Pro Legs
    swam in my own lane
    Beside Ed, Liz, Todd, Tyler, Larry, Nate, Mike, Dakota & Chris

    Board said swim till 6:30
    did 50's on 40 & 100's on 1:20
    stopped around 6:28

    Main SET: scy

    21 x 100 on 2:30 ALL OUT
    shift a lane each time
    1) FR
    2) no FR, did IM
    3) kick, SDK & fly on side no board

    FR went 57 on last one, most were 1:01's & 2's
    IM's 64 - 7's
    K most were 69's 70's & 71's
    last one was 63 or 4

    did them strong but not all out
    might double today
    Swim Workouts
  16. Friday, August 26, 2011 5:00am

    by , August 26th, 2011 at 09:43 AM (Fast Food Makes for Fast Swimming!)

    I love my morning workouts. I'm glad they're back. We only get to use the high school pool in the mornings during the school year, and that time has returned. It's a plus for many reasons: cooler water, swimming before I'm tired from work, family time in the evenings, etc. Yippie!

    Tomorrow in Coeur d'Alene, Idaho is the CAST Classic 5K OW swim for me! Wish me luck so I may reutrn to blog again!

    Today was my "taper" practice before the event. As you can tell, I do better with more intensity rather than rest.

    200 Free, 100 Kick, 300 Pull
    200 IM Drill, 100 Kick, 300 Pull

    1 x 100 Free @ 1:20
    1 x 200 Free @ 2:40
    1 x 300 Free @ 4:00
    1 x 200 Free @ 2:40
    1 x 100 Free @ 1:20

    100 EZ

    5 x 150 Free Pull @ 1:50 (held 1:44-45s)

    50 EZ

    5 times thru:
    1 x 25 Fly @ :30 FAST
    1 x 50 Free @ :50 EZ

    50 EZ and out to work
    3500 Yards in 60 minutes
  17. Another descent day

    by , August 26th, 2011 at 09:39 AM (Mixing it up this year)
    I am enjoying actually swimming faster. Wish I didn't have to go thru the slow days.

    5x200@4:00 Free got faster as I went 3:45, 3:40, 3:33, 3:29, 3:20
    500 free w/fins evry 3rd 25 fast
    10x100@1:45 Free w/paddles & bouy holding 1:35's
    4x50@1:10 Free w/snorkle 15 meter kick then add arms
    300 Free w/snorkle easy

    total 3000 meters
  18. A Recovery Day

    by , August 26th, 2011 at 09:22 AM (Year Three: The Road Back)
    So... after being wiped out this week, I elected to rest on the couch yesterday afternoon and get lost in a really good book and then use today as a recovery day instead of a sprint workout. Here's what we did:

    400 Warm-Up
    6 sets:
    - 1 x 50 Fist Drill on 1:00
    - 1 x 50 Free on 1:00
    - 1 x 50 Kick on 1:00
    16 x 50 Free on :50 (held :42-:44s)
    12 x 50 Free on :55 (held :42-:44s)
    8 x 50 Free on 1:00 (held :40-:42s)
    4 x 50 Free on 1:30 (:42, :40, :37, :35)
    300 Cool-Down
    Total Yards - 3600

    The original set was written as follows:
    16 x 50s had every 4th an all out sprint
    12 x 50s had every 3rd an all out sprint
    8 x 50s had every other an all out sprint
    4 x 50s had every one as an all out sprint

    With the 2K race coming up this weekend, I figure that I need to be more steady than speedy. Therefore, I decided to go for consistency over pure speed. Actually, I was pretty pleased that I was holding :42-43 average (with a couple slips to :44). Here was my reasoning.... if I can hold :42s repeatedly (granted there was a few seconds of rest between 50s), then that makes my 100s pace a 1:24. So... if my goal is to finish the 2K in under 30 minutes (keeping an average under 1:30 per 100), then I might have enough of a differential to make up for my off-course wanderings and sighting slow-downs. That was my theory anyway. Tomorrow is a total rest day and then my first ever open water race is bright and early on Sunday morning.

    Question - water temp is predicted to be roughly 82 degrees. Do I wear my Yingfa kneeskin or go with a tight practice suit? Let me know your thoughts and thanks for your input.

    Enjoy your swims today!
    Swim Workouts
  19. Power Hour Friday - Wasserman plus

    by , August 26th, 2011 at 09:21 AM (Pete's swim blog)
    One of the more entertaining and underreported swims from Nationals was Neil Wasserman's 1500... at least I think it was him. Neil grabbed everyone's attention when he led off the 1500 with a 200 IM. At 200m he started another 50 fly and the engineers and mathemeticains huddled together to figure out exactly what he was doing. The prevailing theory was 7 x 200m IM plus 100m of something... probably fly/back. That theory was shot down at 400m when he did an extra 50 Free. Then at 450m, he did another 50 fly and looked like he was back on another 200 IM. Except at 600m he did an extra 50 br followed by 100 fr. After thinking maybe there was no pattern, I threw out the prediction that he would do an extra 50 bk at 850m. When he did, all the engineers and mathemeticians bowed before me while the nearby cute girls sneered and whispered "nerd!" under their breath. Wherever you are Neil... you pioneer of bizarre swims... you guru of distance IM... this workout's for you!

    7 Wasserman, Neil R 56 O*H* 22:15.00 22:30.60 4.00
    31.45 1:20.50(49.05) 2:11.13(50.63) 2:52.57(41.44)
    3:33.34(40.77) 4:21.41(48.07) 5:12.36(50.95) 5:53.76(41.40)
    6:29.48(35.72) 7:15.94(46.46) 8:04.93(48.99) 8:56.03(51.10)
    9:46.79(50.76) 10:29.30(42.51) 11:11.88(42.58) 11:51.16(39.28)
    12:40.96(49.80) 13:28.12(47.16) 14:19.35(51.23) 15:10.40(51.05)
    15:52.82(42.42) 16:35.21(42.39) 17:15.28(40.07) 17:57.76(42.48)
    18:47.55(49.79) 19:33.79(46.24) 20:25.44(51.65) 21:15.81(50.37)
    21:55.43(39.62) 22:30.60(35.17)


    100 Warm-up

    175 Free/25 Kick - 3:00
    200 Free/50 Kick - 3:45
    225 Free/75 Kick - 4:30
    250 Free/100 Kick - 5:15
    275 Free/125 Kick - 6:00
    300 Free/200 Kick - 7:30

    50 Easy

    The Wasserman Plus (Convert 200 IM to 400 IM + 500 IM)

    200 IM - 3:00
    200 IM/50 fr - 3:45
    50fl/50bk/100br/100fr - 4:30
    50fl/100bk/100br/100fr - 5:15
    400 IM - 6:00
    500 IM - 7:30

    200 Cool down

    Note: we did ours short course in about the same time Neil did his long course. Roger did it the manly way and added his second 200 IM from the front (fly first). I made the 400 IM right at 6:00 and knew I was in a lot of trouble for the 500 IM. Ended up mixing 50 free into the 125 Fly and 50 fly into the 125 free on the 500 IM. I did make 7:30... but barely.

    (4350 Total)
    Swim Workouts
  20. Thursday evening swim

    by , August 25th, 2011 at 11:21 PM (A comfort swimmer's guide to easy swimming)

    Warm up (600)
    4 x 150 freestyle/10sr easy build each
    - alt. free and back

    Kick Set (300)
    1 x 50 flutter/1:10 easy
    1 x 100 flutter/2:30 strong
    Repeat 2 times
    - did 50's w/board, 100's on back

    100 easy free to loosen arms up

    Main Set (1200)
    12 x 100
    #1 on 1:50
    #2 on 1:45
    #3 on 1:40
    - kept all between 1:31-1:33

    Drill Set (300)
    12 x 25/40 #1 Free bow n arrow drill
    #2 – freestyle swim focusing on technique from drill
    #3 – Freestyle fist drill
    #4 – freestyle swim focusing on technique from dril

    Pull Set (600)
    4 x 150/3:00
    - w/buoy and catch paddles, 1:17-1:20

    Warm down
    100 easy back

    Total: 3200 meters