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  1. Monday, 5/3/10

    by , May 3rd, 2010 at 11:25 AM (A comfort swimmer's guide to easy swimming)
    18 days to Nationals!
    SCY with Carrie

    200 swim alt. 75 free/25 back
    200 IM kick
    200 drill alt. 25 free/25 back working long walls
    200 pull choice
    200 swim alt. 75 back/25 free

    swim 8 x 100 on 2:00:
    #1-2 free, hold stroke length (15-16 spl and 1:19±)
    #3 free, 1st and last 25 FAST, work on fast breakout on the 1st length and a fast finish on the last one (around 1:20)
    #4-5 back, hold stroke length (17 spl and 1:28, 1:25)
    #6 back, 1st and last 25 FAST, work on fast breakout on the 1st length and a fast finish on the last one around 1:25
    #7-8 IM smooth, make the interval (around 1:30 on both)
    100 easy

    kick 8 x 50 on 1:10 w/zoomers:
    #1 & 5 first and last 12.5 fast,
    #3&7 middle 25 fast,
    evens smooth, make interval
    (was doing these around 40. seemed like too much rest)
    100 easy

    swim 12 x 25 on 45: odds long kickout and fast breakout; evens sprint in from the flags, mix these up free and back
    (not sure about times on these. because of the glare I couldn't see the clock very well)

    swim down 300 easy choice
    Total: 3000 yards
  2. Felt like %^@$

    by , May 3rd, 2010 at 07:42 AM (Mixing it up this year)
    Oh well not a particularly good day, still some nausea, lack of energy and all round not great but still managed a workout.

    10x100@1:45 Free every 3rd IM
    5x100@1:30 Free kick w/fins
    10x100@:10R Free at pace subtract 1:30 from the time which came out to 13:58 only 1 minute off yuck
    10x50 from Dive 15 meter breakouts the first 3 and last 2 were not to bad everything in the middle just stunck couldn't get my streamline on the start
    300 kick w/fins
    200 free Easy

    total 3500 yards
  3. Back in the saddle, or water that is!

    by , May 2nd, 2010 at 11:48 PM (Swimming, Life, and Other Stuff!)
    The ribs are finally starting to come around. They still hurt with deep breathing or pressure but swimming is working out okay this week.
    I'm going to train for the July 10K swim. When the date arrives I will re-assess and decide if I should "go for it" or drop back to the 5K swim.

    Today's Nasti Workout:

    **500 Freestyle Warm-up
    **7 X 100 Free on 1:45 interval
    **4 X 50 Kick on 1:15
    **6 X 100 Free on 1:40 interval
    **4 X 50 Stroke on 1:15
    **5 X 100 Free on 1:35 interval
    **4 X 50 Kick on 1:15
    **4 X 100 on 1:30 interval
    **4 X 50 Descending 50 Free's on 1:15
    **200 easy cool-down

    3,700 scy

    I'm off school tomorrow; Flex Day!!!
    I took a personal day on Friday to give an all day SPARK Training for Physical Education Teachers at Huntington College.
    I'm planning to do a 5K swim workout tomorrow, a 5-7K run, and a kettle belle workout.
    I've missed blogging! I started a couple a few different times but they sounded winey so I deleted.
    Hopefully I will be back to regular daily banter!
  4. 5/2: Solo Kick workout

    Lifetime SCM

    Warm up
    - 300 swim
    - 100 back
    - 200 kick
    - 100 back
    Main Set
    - 200, 2x100, 4x50 kick hard with board
    - 100 back ez after each repeat
    * Each kick should be faster than half the double distance time
    - went 4:16, 1:58, 1:58, 4x <:54
    Dolphin Kick
    - 4x50 dolphin kick with board
    - 100 back ez after each repeat
    Cool down
    - 200 kick ez
    - 300 swim

    That is 3100M, mostly easy. The kicking times weren't that fast, but I was pretty happy with the workout.

    I liked my auto adjusting kick set for the auto adjusting part, not the kick part.
  5. Sunday, 5/2/2010

    by , May 2nd, 2010 at 09:07 PM (A comfort swimmer's guide to easy swimming)
    Went to the Boise Downtown YMCA and did about 1000 of easy swimming and drilling.
  6. Saturday, May 1, 2010

    by , May 2nd, 2010 at 09:05 PM (A comfort swimmer's guide to easy swimming)
    SCY, in Boise at West YMCA with some of the Sawtooth Masters and Coach Kelsey.
    This was the final "hard" workout before starting taper.

    swim 500 alt. 75 free/50 back
    kick 200 free w/board & no fins
    pull 300 alt. 75 free/75 back: work the finish of the stroke
    kick 200 back w/6-8 SDK on each 25
    200 easy choice

    swim 6 x 50 on 1:00. odds back, evens free: build each to 85%
    (Did free around 38, back around 41)
    200 easy choice

    kick 6x on 2:00:
    {50 smooth free, 15 sec. rest, 25 free all out}
    (25's went from 19 to 23)
    100 easy swim

    6 x 50 back pace on 1:10: try to hold goal 200 speed on each 50 with good walls and underwaters
    (Kept all but the 2nd one between 37 and 38. The 2nd one was mid 38)
    100 easy

    2x around:
    {kick 4x25 back w/6-8 SDK per 25, all out on 45
    (These were all around 23±)
    50 easy on 1:30}

    sprint 4 x 25 off blocks:
    (Kelsey timed me, Did 1 & 2 free. #1 - 12.9 to touch, #2 - 13.4 to the feet.
    Was going to do 3 & 4 back but calves kept cramping on the start)

    swim down 350

    Total: 3550 yards

    Updated May 3rd, 2010 at 04:22 PM by poolraat

  7. Ande Workout Redux, May 2

    by , May 2nd, 2010 at 08:43 PM (The FAF AFAP Digest)

    Warm up:

    800 various

    Ande "Stations:"

    5 x 50 backstroke kick @ 1:00
    descend 1-4 to 90% (35, 33, 31, 25), cruise 5

    5 x 50 russian breast drill w/fins @ 1:00
    descend 1-4 to 90% (went down to 32), cruise 5

    5 x 100 @ 2:00
    75 cruise free pull w/paddles + 5 seconds rest + fast UW shooter on belly

    5 x 75 @ :20 RI
    drill, kick, swim
    25 dolphin kick on side + 25 caterpillar + 25 chest press fly

    5 x 50 breast pull w/buoy @ 1:15
    25 EZ + 25 fast
    worked on head position and fast hands

    100 EZ

    5 x (2 x 50) @ 1:15
    odds = 25 fast doggie paddle drill for hand speed + 25 scull
    evens = 25 EZ speed fly + 25 EZ

    5 x 25 UW shooter, working on DPK

    125 EZ

    Total: 3300



    This is a modified Ande workout that I did 3 weeks before NE Champs. (Note: This is what Ande "did" as opposed to what was "assigned.") I like this workout b/c it intersperses speed throughout instead of just sticking a speed set on the end.

    I didn't feel the greatest in the water today, though times seemed OK. I was out very late last night for dinner & drinks with a couple friends from law school in town from Chicago. Great to see them, but my late night caused me to miss my am team practice. Probably good to log some sleep anyway. I feel quite tired tonight, which is odd b/c I was energetic all week despite the hard workouts.

    It's officially taper time. I know Ande thinks we all "crave" this, but not me. I'm not as broken down as usual since I rested some for Zones. Probably a very good thing in retrospect so that my hyped up, fast twitch sprinter body can get some real rest. I figure aerobic work is definitely fixed at this point, so I'll just be doing speed work and recovery swimming. May do one suffering set this week, but that's it!

    Tomorrow, I'm hitting the gym for RC+core+stretching and then I'll do a short swim workout.

    Just checked the timeline for Nats: My earliest event is at 11:00. So glad; I need the time to get properly woken up.

    19 days until my first Nationals swim
    23 days until my first run in eons
    28 days until swimming is less fun

    Updated May 2nd, 2010 at 09:39 PM by The Fortress

    Swim Workouts
  8. The mighty hudson

    Its been very exciting to hear of hoards of swimmers hitting the open water this past week from Dover to Chicago and points beyond. In many areas, the temperatures are squeaking above 50 degrees, and the swimming is rather short. My first "local" OW swim of the season was last saturday in the Hudson River a couple of miles north of Beacon..... just north of a little town called Chelsea. We (Rondi, Willie and I) crossed the Metro North tracks and entered the river at a small rocky beach where there were a couple of men fishing. We swam north for 30 minutes, turned around, and swam back to our entry point. The trip back took 30 minutes as well but the pace was faster as we were now against a bit of current.... the Hudson flows both ways. The water temp was between 56 and 60, with few spots of the latter and many more of the former.

    Yesterday, we decided to do a one way swim, and shoot for 2 hours. We recruited a couple of kayakers (Danielle and Mike) to escort our group of 4... same cast as last week with Terry joining us. We started at a small north facing cove at Denning Point which is about 5 miles south of our enty/exit point of last week and exit point for this swim as well. Terry and Willie started first and Danielle paddled alongside them while Rondi and I did our final prep and hit the water a couple of minutes later. This was my first swim with Mike and Danielle. They will be my Kayak escorts for MIMS so I was excited about getting some H2O time alongside them. The water temp was about the same as last week, but the air temp was approaching 80 and the sun was shinning which made it comfortable for me, but I think Rondi was catching a chill. Our two groups merged a little bit north of the Newburgh-Beacon Bridge and then split up again.... Willie and I changing places.
    Both Mike and Danielle were excellent escorts giving us a larger presence among the recreational boat traffic, and they carried our clothes and hot drinks in the boats so they were handy at our exit. Rondi and Willie finished about 5 minutes before Terry and me and we were just a couple of minutes under the 2 hour goal.

    The water this far north is fresh and there were very few twigs drifting since the weather was mostly clear last week.

    We started the swim around 10:30, 40 minutes after low tide which means we were swimming with an increasingly favorable current. Sometime in the next 2-3 weeks I would like to do a bridge to bridge swim (Mid-Hudson to Newburgh-Beacon). This is about 13.5 miles. I think we could swim it in 4 - 4.5 hours if we get the tides right, though we will need a power boat to get to the start and scoop us up at the finish.

    I've got a little planning to do!
  9. Managing the thighs

    by , May 2nd, 2010 at 06:48 PM (Elise's Fitness Fun)
    Almost all women seem to get frustrated with the tendency to pack the pounds on the thighs, myself included. Saw the following article and was encouraged that jump roping is considered one of the best for keeping them trim.

    Squats are also mentioned. I do have to say that even doing the 1 set of 20 with the bar (45 pounds) the last few months does seem to have given the old thighs a firmer look.

    I did my jump rope routine today and added in a little extra:

    2 sets of 250 "jumps:"

    Set one: 50 skips, 50 jumps, 50 skips, 100 jumps

    Set two: 50 skips, 150 jumps, 50 skips

    2 sets of 10 double-unders

    I pulled out my regular jump rope today instead of my weighted jump rope as I have found doing double-unders to be extremely difficult when using a weighted jump rope.
  10. Motivating Water Nymphs

    by , May 2nd, 2010 at 04:43 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Girls these days have it hard.

    They have become the Super Gender, excelling in everything from academics to sports to Godly favoritism.

    If you look at standard TV sitcoms, these Super Girls are often linked with Loser Guys.


    Ed and Heather

    Esmeralda and Quasimodo

    Michele and me

    today's girls are so ridiculously good at just about everything they do, and so absurdly better than our drone gender, it has become increasingly difficult for us (i,e,. the still primarily male mentor/coaching ranks) to find new ways to motivate these super girls in the pool.


    The typical super girl has so many trophies that they have become old hat!

    Old hats?

    Alas, they have a surfeit of these too!

    On our team here in Sewickley, we are blessed with a super girl of the highest rank--a great swimmer who can also taxidermy road-killed raccoons via the so-called "brain method" (whereby the hide is cured in the fatty acid emollients of the critter's brain), turning said sad specimen into one of the most spectacular handbags you have ever seen in all your born days.

    Mistress Mollie is something of a globe hopper, too--wintering in the Islands hither, summering at the beach thither, returning to Sewickley only for short interludes between the shifting of the high social seasons of her different preferred locales.

    How might I manage to motivate such a girlish specimen to even greater heights of accomplishment?

    It seems, at first glance, an absolutely impossible dream!

    But I have found that the key is the right admixture of evoked emotions. These cannot be entirely sweet; these can't be entirely sour; these can't be entirely sensual appeals to appetites unspoken but obvious; nor can they be wholly the instigation of massive disgust and "is that all there is?" desperation.

    No. The psychological appeal must include all these things and more.

    Of course, every super girl is unique, and you must find a distinctive set of motivational tools to push her individualized set of buttons. (There are usually three of these.)

    In this video, I demonstrate how seemingly peculiar set of props--including a veterinary medical display item and a man who uncannily resembles it--conspired to get our team's super girl Mollie to respond way beyond my wildest dreams.

    Please feel free to borrow and adapt the protocol for use in motivating your own team's super girls.

    Oh, and one more thing: You're welcome!

    [nomedia=""]YouTube- Motivating Mollie[/nomedia]
  11. Asia Trip report - No swimming info

    The narrative is long, but if you want details, they are there. I think there are only about 150 pictures and video clips, and they cover most of the trip with decent captions.

    All the swimming from the trip has already been posted here and it not repeated in the trip report.
  12. Sunday, May 2, 2010

    by , May 2nd, 2010 at 10:24 AM (Keepin Track 2010)
    Stretched 30 min and core.
  13. Saturday, May 2010

    by , May 2nd, 2010 at 10:23 AM (Keepin Track 2010)
    Countdown to Nats! May 1 means 19 days till the meet.

    Today I bopped in for a quick warm up type WO to keep to the meet schedule a bit more closely.

    100 FR KICK no board/flips
    100 BR kick drill hands at sides

    6x100 alt 25 DRILL/25 SWIM
    #1-4 BR
    #5 BA
    #6 FL

    16x25 with fins
    alt 25 moderate kick with efficiency with 25 all out sprint kick


    8x25 swim sprints with flippers. 2 each stroke.

    100 WD
  14. More Coaching than swimming today

    by , May 1st, 2010 at 04:25 PM (Mixing it up this year)
    Swam the usual with Sandra and Joe today.

    5x100 Free not on any interval since Joe was having trouble keeping up with us.
    40x25 10 drills of each stroke
    500 Free kick w/fins every 3rd fast

    Total 2000 yards

    Next worked with the 2 masters swimmers Tom and Thea who are attending Nationals.
  15. Debulk, ideal weight, etc.

    by , May 1st, 2010 at 03:19 PM (Elise's Fitness Fun)
    Today, did a workout mainly focusing on backstroke. Water temp was 86, so did not push the broken swims. Simply tried to keep an even pace.

    Warm-up: 400 easy

    8 x 25 back with fins on :30 - start off each 25 easy and go fast at end

    3 x broken 200 back on 4:00 - break 10 seconds at the 50

    200 easy

    8 x 25 AFAP back with fins on :20

    200 easy

    4 x 75 back drill - 25 rt/25 lt/25 full - focused on getting head back and hips up

    4 x 25 AFAP back on 1:00

    200 easy

    1 x 50 free from a dive - 35 all-out, focusing on fast turns, 15 easy

    200 easy

    1 x 50 fly from a dive - 35 all- out, 15 easy

    200 easy

    1 x 50 fly from a dive - 35 all-out, 15 easy

    200 easy

    3050 SCY

    After swim workout, went upstairs for light weight workout. I think this will be my last workout with weights.

    Squats: bar x 20

    Push-ups: 1 set of 10 with Bosu

    Lat pull-down: 1 set of 100 x 10

    Leg curl: 1 set of 30 x 10

    Hammer curls: 1 set of 8 x 10

    Leg/knee extensions: 2 sets of 20

    Back extensions: 2 sets of 20

    Tomorrow plan to just jump rope.


    A week ago, one of of the senior girls commented that I had really built my shoulders up and was getting some pretty serious definition. I thought this might be good, but don't want to be too bulky. I mentioned yesterday that I had lost some inches. In some areas - lower back, hips, etc., I seem to, but perhaps the weight has gone to my shoulders. The dresses I tried on the other day were sleeveless, so I would not be able to tell if I have added inches in my shoulders and arms. I'm not really worried about how I look, but am more concerned about how this might affect my swimming performance.

    Today when I was doing my 50s from a dive, two other senior girls were guarding and remarked that I looked like I was really tight in my shoulders and upper back and wasn't getting the turnover of range of motion they thought I could get. On my last 50 from a dive, they said I looked a lot better. I did get a deep-tissue massage yesterday, but still, their comments made me wonder if I have gotten a little too bulky in my shoulders for my frame. I'm actually small to medium-boned, so I am not inclined to carry my weight well beyond 145, even if it is good weight.

    I noticed when I tapered for Auburn, at the end of the two week taper, I had lost some bulk in my shoulders and arms. This showed up as a three pound loss. I had a pretty good meet and felt pretty strong, so I'm hoping the same thing will happen. Before the taper, I was at 145 and dropped to 142. I'm a little bit over 5'9," so this is a decent weight for me. I've noticed that if I go under 138, I really lose my power on my sprints.

    Today, I weighed and I was at 143. Body fat is 17.6%. I have no idea if that is good or bad for a female masters swimmer for my age. In any case, I am somewhat hopeful that now that I am going off the weights that I will keep the metabolic advantage that lifting weights brings about, at least for the next three weeks. At the same time, I'm hopeful that I will debulk a little.

    Updated May 1st, 2010 at 04:11 PM by elise526

  16. Sprinty Saturday 5/1/10

    by , May 1st, 2010 at 03:06 PM (The Labours of SwimStud)
    So, had a nice 2k swim this afternoon.

    Warm up

    400 Various

    Sprint Set

    4 x through:
    50 FR 1:00
    25 FR :30
    25 K :30
    200 EZ
    All on 10:00
    I think my best 50 may have been a 31 from the wall...pretty happy with that. Did an extra 50 EZ in there someplace ferrying kickboards down the pool!

    Cool down

    350 EZ Various


    Muscle milk afterward to treat myself.
  17. Sarasota Y Sharks Masters 5:30 AM Workout -05/03/10

    by , May 1st, 2010 at 02:50 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    The Shark kids had a meet this weekend so they will not be in this morning. Long Course it is!!


    WARM UP:
    5 X 100 1:45
    2 X 250 4:15

    2 X 200 kick 5:00
    2 X 100 kick 2:30

    3 X 100 2:15
    1 X 200 free 4:00
    100's: 1: fly/back 2: back/breast 3: breast/free
    Four times through, pick up some rest on the long 200 interval.

    1 X 600 10:00
    6 X 100 1:30
    Pull or swim.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  18. Imaginary walls

    I swam this morning with AGUA masters. Saturdays are a 2-hour LCM workout here’s what we did:

    700 LCM warmup

    3 x (100 flutter K on back, 200 drill, 300 swim desc. by 100s, w/ :15 rest after each part), odd rounds FR, even rounds ST [the last round got shortened to 100/100/200]

    10 x 45m @ 1:10: started at flags, prone w/ feet at surface & sculling w/ hands, then at sendoff kicked hard for 3 sec to start forward motion before beginning stroke with hands and swimming strong to wall [Coach Craig said the point of this set was to reinforce that speed starts w/ the kick, not the armstroke.]

    6 x 160 IM @ :20 rest: These were IMs starting, turning, and ending at flags—the point was to do regular IM turns without the wall to help you out

    7 x 100 @ 1:50, 1-4 pull desc., 5-7 swim desc.

    200 warmdown

    I actually like doing no-wall turns—I like trying to make my motions as precise as divers’ are when tucking and twisting, and not worrying about where the wall is really helps me focus just on what my body is doing in relation to itself, if that makes sense. I also especially liked doing these off-the-wall sets in this particular practice—since it’s long course, we have lots of people in each lane, and since this pool is all deep and everyone prefers hanging on the wall after finishing instead of treading or hanging on a laneline, it sometimes gets difficult to make sure that everyone gets wall space to finish. Starting at the 5m mark fixed that problem.

    To celebrate Kentucky Derby day I broke out my new roses suit for today’s workout:

    (Although the way this race will be run—20 horses starting in a pack, having to bank around a curve less than 30 seconds after the start—reminds me of what I like least about open water swimming.)

    I’m still waiting for the beaches in my area to reach Janet-suitable temps, ie. into the 50s. This weekend is supposed to be very warm, so maybe by next weekend it will happen!
  19. Friday April 30, 2010

    Goodbye April!

    1000 w/u (see below)

    5 x 100 on 1:35 - moderate added to the interval to get more rest (normally would go 1:25)

    4x(3x50 on :55) 1:00 rest between rounds
    felt awful
    did round 3 back

    200 ez

    4 x 25 from the middle to work IM transitions

    200 ez

    blech - stroke felt bad. Taking today off. Back at it tomorrow - ignoring the cold I'm coming down with.
  20. Aging Gracefully with USMS (May-June 2010)

    by , May 1st, 2010 at 12:00 AM (SWIMMER Editorials)
    There’s always a lot of talk about age in Masters swimming. We don’t look our age—and some would argue, don’t act it—we age well, we age up, we age group. And then there are the adages: “Age is just a number,” “The older we get, the faster we were,” and “We don’t have to get faster, just older.”

    There’s a certain je ne sais quoi to the adult swimmer, something the nonswimmer can’t quite define. Most hit the pool deck in their swimsuits with confidence, no matter their shape, size, or age. Sort of like learning that it’s OK to send your food back in a restaurant—something many don’t feel comfortable doing until their 40s—we have a wee bit of entitlement as we stroll around at meets discussing our races with our teammates and competitors. After all, we have worked hard, in life and at practice, and we made all the necessary family arrangements back home. When we get to the meet, it is time to have fun.

    And we’re good at it—just ask the 592 swimmers, aged 18 to 91, who participated in the YMCA Masters National Championship on April 15-18 in Ft. Lauderdale. First-timers at the meet were amazed—remarking that everyone just looked so happy: big smiles, lots of cheering and laughing. There were throngs of noisy swimmers at the turn end shouting encouragement to their teammates, getting their splits, counting their laps—no matter what age. A nonswimmer friend, who noticed the complete lack of attention paid to age in this regard, remarked that Masters swimmers must have the best-kept secret in athletics.

    The secret is getting out.

    In the January-February issue of SWIMMER, Jim Thornton wrote about staying happy, and how aging Masters swimmers, on average, appear to be happier than nonswimmers. In this May-June issue, lifelong swimmer and noted author Dr. Phillip Whitten explores research into the physical side of aging swimmers. Again, Masters swimmers appear to come out on top—living longer, not surprisingly, than sedentary people and, something that did surprise researchers, longer than walkers and runners. Although the research is fairly new, it has sparked curiosity in the research community dedicated to aging and will undoubtedly be further explored.

    While we let the experts figure it out, we’ll continue to have fun; it’s how we roll.

    Updated July 1st, 2014 at 10:55 AM by Editor

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