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  1. Friday, May 27, 2011 5:00am

    by , May 27th, 2011 at 11:33 AM (Fast Food Makes for Fast Swimming!)

    300 Free
    300 Free Pull
    200 Fly Drill
    100 Kick
    100 Free

    20 x 25 Flutter kick w/ board fast @ :30

    12 x 100s (50 Free/50 Back)
    4 @ 1:35 (no rest between sets)
    4 @ 1:30
    4 @ 1:25

    Doing these with the 50 back made me work...I hate backstroke, but swimming more or it should make me better.
    The set had 4 more @ 1:20 but I had to get out, so I did:

    1 x 100 Fly AFAP - went 1:02
    2800 Yards
  2. Mishmash workout day

    by , May 27th, 2011 at 10:29 AM (Pete's swim blog)
    Did a mix of everyone's favorites. There should be a set in here for just about everyone. Had 6 today in two lanes. Being the slow guy meant that I had to swim in everyone's fly wake. Good open water simulation.

    500 Warm up

    Dave B's set
    10 x 75 - 1:10 Fly/Back/Breast
    I mixed in some Breast/Back/Breast and 75 Frees when I started getting behind.

    Dave M's set
    4 Times through
    * 4 x 100 - 1:15
    * 1st time through, all free, 1:00 Rest
    * 2nd time through, #4 IM for HS/College swimmers, last 25 of 4th 100 stroke fore everyone else, 2:00 Rest
    * 3rd time through, 50 Back/50 Free for HS/College swimmers, last 25 of 4th 100 stroke fore everyone else, 3:00 Rest
    * 4th time through, Mix in 200 Fly for HS/College swimmers, last 25 of 4th 100 stroke fore everyone else

    100 Easy

    My Set
    7 x 75 - 1:15 Convert Stroke to Kick to Stroke

    Kent's Set
    1200 IM Relay (400 Each)

    25 Easy

    Roger's Set
    10 x 100 Up/Downs - 1:40
    Convert Fly to Kick
    I was pretty tired so I put on fins for a lot of this. Once I got to 100 Kick, I took them off and did breast stroke kick. Knee started hurting so I put the fins back on.

    100 Cool down

    (5000 total)
    Swim Workouts
  3. Friday, 5:30AM

    by , May 27th, 2011 at 09:31 AM (The Labours of SwimStud)
    Warm Up
    1000 200 Swim 50 Kick x 4

    9 x 100 2:00 Fr, Strong, Weak. x 3
    I did Fr/BR/FR

    4 x 150 FR 2:30 ez fast combos

    8 x 200 IM 4:00 odds K/S by 25 Evens D/S by 25 (did back 100 only on 3 &4)

    3 x 200 IM 3:20 neg Split (managed 2)

    300 Fin Kick

    200 EZ
  4. Kick your buns off!

    by , May 27th, 2011 at 09:27 AM (Mixing it up this year)
    As the title indicates I kicked my buns off! I hope, After seeing me from the back end in the SwimFest Open Water pictures. Yickes!

    Another great kick set, even better than yesterday.

    10x100@1:50 Free
    10x50@1:30 Free kick w/snorkle went 1:13, 1:10, 1:06, 1:05, 1:05, 1:03, 1:03, 1:03, 1:00, :56
    10x50@1:15 Fly drill w/fins alternate skull and underwater recovery (this was to loosen up my back)
    2x400@8:00 Free went 7:09, 6:38
    200 Free EASY

    Total 3000 meters
  5. Kick your buns off!

    by , May 27th, 2011 at 09:27 AM (Mixing it up this year)
    As the title indicates I kicked my buns off! I hope, After seeing me from the back end in the SwimFest Open Water pictures. Yickes!

    Another great kick set, even better than yesterday.

    10x100@1:50 Free
    10x50@1:30 Free kick w/snorkle went 1:13, 1:10, 1:06, 1:05, 1:05, 1:03, 1:03, 1:03, 1:00, :56
    10x50@1:15 Fly drill w/fins alternate skull and underwater recovery (this was to loosen up my back)
    2x400@8:00 Free went 7:09, 6:38
    200 Free EASY

    Total 3000 meters
  6. Thursday, May 26, 2011 6:30pm at the Y

    by , May 27th, 2011 at 01:10 AM (Fast Food Makes for Fast Swimming!)
    300 Free
    200 Streamline Kick on back
    300 Free Pull
    200 IM Drill

    10 x 100s (75 Free/25 Fly)
    2 @ 1:35
    2 @ 1:30
    2 @ 1:25
    2 @ 1:20 (1:06/1:05)
    2 @ 1:15 (1:05s at the end that I was proud of)

    100 EZ
    After the 10x100s I was tired, and during my cooldown I thought I probably could've made 2 more on the 1:10. I'm just a chicken, and doing things solo all the time is easier to back out when it gets tough.

    2 x 250 Free Pull @ 3:00 - goal to make the 2nd one faster than the 1st one
    #1 went 2:43
    #2 went 2:39
    added together makes a 5:22 500 free time.
    100 EZ
    2700 Yards in 45 minutes
  7. Thursday

    by , May 26th, 2011 at 10:54 PM (Swimming, Life, and Other Stuff!)
    Bleak and dreary here today I didn't go to sleep till 2:30 a.m. last night. We had tornado's all over the area and my son was driving down from Chicago. Rob safely made it but by the time we caught up it was after 2:00 a.m. The six a.m. alarm was a bummer but once I got going it wasn't too bad! One more day of regular school with kids + 1 teacher record day!
    I did a solo swim @ Monon so I could be home in time for dinner w/Rob. He ended up going out with some friends; fine by me cause now I have an early night!

    **500 Freestyle building
    **4 X 125 Free @ 2:15
    **400 Freestyle Pull
    **4 X 100 free @ 1:45
    **300 Freestyle Swim
    **4 X 75 Free @ 1:30
    **200 Freestyle swim
    **4 X 50 Free @ :55
    **100 Freestyle
    **100 IM

    3,000 scy

    Girl's Holiday Swim
    Let's all (Forum Ladies) do our annual holiday swim Sat., Sun., or Mon.! I will probably wait till Sunday when it is supposed to be warm enough to swim LCM outside. I'll post this workout I'd like to try but if anyone else has something interesting please share asap! I'm still working on tee's w/ Marty. Can anyone think of a cool title or caption?

    I found this on "Opportunities for Greatness" by Kris Houchins. She credits Chloe Sutton for creating this workout:

    400 wu swim

    5 X through:
    1 X 400 Free @ 6:30
    1 X 200 Free @ 3:30 (faster than half of 400)
    1 X 100 (faster than half of 200)

    400 cool-down swim

    4,300 lcm
    I know this is shorter than normal but LCM is making me tired. If I'm feeling perky I might add 200 skips for an additional 1,000 meters.
  8. Dumb to do Doubles

    by , May 26th, 2011 at 09:46 PM (Workout Swimmer)
    Oi Vei I had a moment of insanity today - swam 5000 this morning, and then Jen texted me & asked if I wanted to swim at lunch w/her & I actually went again - not so smart, I was running late, hadn't eaten anything & the morons wanted to do everything on the 1:10 pace! (ha ha)

    Everything was SCY today, which was rather weird - this morning we went:

    500 back/free
    500 pull
    12 x 50 kick on 1:100
    8 x 75 progressive IM's on 1:15
    9 x 200 on 2:50, descend in groups of 3, progressive
    200 easy
    8 x 50 kick on 1:00
    200 easy
    Total: 5000

    Then I came back at lunch & did a very easy swim with the group:
    4 x 75
    3 x 50 kick
    4 x 25 IM order
    2 x 200 on 2:30
    4 x 100 IM (but I only did 2 of these - I had lost my fins & had to go rummage in the lost & found to find them!!)
    8 x 50 kick on 1:00
    100 EZ
    200 fast
    100 EZ
    Total: 1950

    Grand Total for the day - even tho the lst 1950 totally sucked: 6950

    Going to bed early tonight!
    AND I actually entered the meet in Sarasota for June 10th - OMG!
  9. Not on the Yacht Today, Thurs., May 26

    by , May 26th, 2011 at 05:36 PM (The FAF AFAP Digest)

    RC exercises
    hanging straight leg raises, 3 x 15
    reverse scoop, 25 x 2 x 15
    push press, 50 x 3 x 10
    (no problem bumping it up but couldn't do 15 reps)
    skull crushers, 50 x 2 x 10
    single leg extensions, 35 x 2 x 8, each leg
    seated narrow grip row negatives, 90 x 2 x 8
    knee tuck jumps, 10

    -- Hamstrings sore, stayed away from squats.


    Warm up:

    500 various

    4 x (3 x 50) w/paddles @ 10-15 RI
    swim, kick, scull

    10 x 25 shooters
    odds = back
    evens = belly

    Main Sets:

    Was planning on doing one of Chris Stevenson's recent sets. But my sore hamstrings and tired upper body we're having any of it. Modified it to a kick + fin set.

    3 x 75 dolphin kick (2 cruise, 1 fast)
    1 x 75 easy
    3 x 75 back kick (2 cruise, 1 fast)
    1 x 75 easy
    3 x 75 flutter kick w/board (2 cruise, 1 fast)
    1 x 75 easy

    The "fast" ones were beyond pathetic for me. At this point, I abandoned any notion of getting a decent workout in. Tried some speed drills (200), but these were likewise ineffectual. So rather than do garbage yards, I packed it in, did a 500 easy and left.

    Total: 2650



    Not sure why I felt so crappy in the water today. But I suspect this is one of those weights temporarily killing the swimming instances. I've done 3 dryland workouts in 4 days -- likely too much for me -- with a lot of upper body work (damn pull ups!). My body staged a protest. For me, it's no use to HTFU when that happens, unless I'm swimming with my team.

    It didn't help that I had to get up early this am, pretend to search my children's luggage for drugs/PEDs and deliver the bags to school to be re-searched by other parents.* Nor did the pool temperature help. It's been 2+ weeks that I've been melting in this pool. Usually, the pool temp is 83; it felt like 85. I mentioned this to one the pool instructors. He did a digital reading and it was, in fact, almost 85. So I complained (as nicely as possible) on the way out. Fortunately, the pool manager was at the front desk and said he was aware of the problem and that they would fix it. I hope so! For me, the difference between 83 and 85 is huge. It's one thing to compete in water that may be too warm, but I just can't work out hard in it. So I will now draw Patrick's and Geek's ire for complaining while on the yacht.

    I really could use a day off tomorrow or a massage. Ain't happening though. I've got to get in a workout tomorrow as I will be taking Saturday off for the Regatta in NJ.

    * Funny crew story. Last week at the Stotesbury Regatta, every boat on a high school team -- Yorktown from Arlington -- was disqualified when the coach (not the kids) was caught with pot.

    Updated May 26th, 2011 at 10:43 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -05/27/11

    by , May 26th, 2011 at 05:32 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 100 2:00 1:45
    1 X 200 3:45 -
    Two times. Round 1 intervals left, 2 right.

    1 X 200 kick
    1 X 100 easy swim

    1 X 50-25 fast/25 easy- 1:20
    1 X 50-25 easy/25 fast- 1:20
    1 X 50 fast 1:20
    1 X 50 easy 2:00
    All choice. Four times through.

    1 X 200 IM 4:00
    1 X 200 free 4:00
    1 X 100 IM 2:00
    1 X 100 free 2:00
    Three times through

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  11. Back with My Lane Mates

    by , May 26th, 2011 at 03:58 PM (Year Three: The Road Back)
    YAY! I was back with my lane mates! It was so nice to be able to swim with the guys again. It's nice when others feel/share your pain in the pool, isn't it? Besides, shared pain seems to make it easier to get through. After all, if they don't quit, how can I?

    We also have new workouts this week because this is the first week without Kris as the ISF head coach. Coincidentally, it is also my last week with ISF as I'm transferring to Indy Aquatic Masters as of June 1.

    Here's today's workout:
    400 Warm-Up
    1 x 800 on 15:00 as 200 Pull/200 Drill/200 Kick/200 Swim
    5 x 250 on 4:15 (did as free, pull, kick, pull, free)
    8 x 50 Drill/Swim on 1:00
    4 x 100 Fly Drill Cycle (w/ fins) on 2:00
    400 Cool-Down
    Total Yards - 3600

    The workout was over quicker than normal, so we added the 4x100 Fly Drill Cycle set to take up the extra time and add distance. Besides, after all that free, it was nice to get some fly in.

    Tomorrow is my last swim with Coach Rick on deck. I don't know if he's switching to IAM or staying with ISF. That makes me sad. Rick has been on deck at least once per week ever since I started swimming. In fact, he was the coach on deck the first time I ever walked into a Masters' practice. I guess it's the end of an era. And yet, I am so excited to swim for IAM.

    Time will tell what happens, but for my , the future is definitely looking bright!

    That's my for today. Enjoy your swims!
    Swim Workouts
  12. 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.
  13. Dodging thunderstorms

    by , May 26th, 2011 at 10:02 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
  14. Sweet Success!

    by , May 26th, 2011 at 08:34 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
  15. Wed., May 25

    by , May 26th, 2011 at 12:34 AM (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.
  16. Long Course Debut

    by , May 25th, 2011 at 10:49 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
  17. Nice Day Wednesday!

    by , May 25th, 2011 at 10:05 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!!
  18. Sarasota Y Sharks Masters 5:30 AM Workout -05/26/11

    by , May 25th, 2011 at 06:14 PM (Sarasota Y Sharks Masters GOLD 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
  19. Wednesday, 5/25/11

    by , May 25th, 2011 at 05:46 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 07:13 PM by poolraat

  20. The Four Whatevers Workout

    by , May 25th, 2011 at 01:57 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