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  1. Another slow moving day

    by , August 6th, 2010 at 08:29 AM (Mixing it up this year)
    Just not in the mood to rush. I think I am on vacation time now. My brain is in Puerto Rico, I am just waiting for my body to get there now.

    400 Free
    400 Free pull w/bouy
    400 Free kick w/fins alternate 50 easy/50 moderate
    10x30 from dive alt fly/free 15 meter breakout then easy free
    4x200@4:00 odds fly evens back w/fins as 50 rt arm/50 lt arm/50 kick/50 swim (1&2 easy,3&4 moderate)
    200 free easy

    Total 2500 meters

    Updated August 6th, 2010 at 11:38 AM by Donna

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  2. AQUAMAN Swim Series in Colorado - Final Race 2 Mile

    There were 15 women overall in 2 Mile Event on Tuesday night August 3rd. I didn't realize that there were 6 of 15 women including me who swam in the hot competition within 2 minutes apart. I made it and checked my personal time, it is 46.51. That time is not the best one but at least I did very well.

    After that, I would be going to practice swimming - long distance for my next open water race - which is the Horsetooth Reservoir 2 Mile event for August 15th.
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  3. 3 hours in

    by , August 6th, 2010 at 05:19 AM (Chicken's Nuggets)
    Although I lost the 15 minutes of video of me finishing MIMS this year, I saved some of my footage!

    This is early in the race, about 3 hours in. I'm in the Harlem, and the water's finally gotten warm, brown and nutty. Conditions couldn't be better, but I'm feeling a little sorry for myself because of the screwdriver someone has inserted into my lower back and is twisting with every stroke.

    The swimmer next to me is Rachel Golub. I think Mo Seigel is just ahead. There's also a 2 person relay around. We were all fairly close together the whole swim.

    I think we had just passed, or were nearing Yankee(sp?) Stadium..

    [nomedia="http://www.youtube.com/watch?v=kkNSflBfB1Q"]YouTube- ‪MIMS1‬‎[/nomedia]

    Updated August 6th, 2010 at 10:08 PM by Chicken of the Sea

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  4. Thursday

    by , August 5th, 2010 at 07:13 PM (Swimming, Life, and Other Stuff!)
    Tomorrow is my last day of summer break; school starts Monday. Believe it or not I'm going to get up early and swim so I can go to school and work most of the day. That's what I call procrastination!

    I swam with Lindsay (my eldest offspring) today at the Monon Center. I planned to do a short workout with her and then go to Nasti's tonight at Forest Park. I got distracted with things and ended up not going to Nasti's. I'll just work a little harder tomorrow!

    **500 Freestyle Swim (my partner snorted at this one. I told her to htfu! she used to swim 500 in 5:17)
    **2 X 200 Choice on 4:00 (I did IM's, not sure what she did)
    **4 X 100 (alt 50 drill/swim and 50 kick/swim)
    **10 X 50 Free on 1:00

    1,800 (I had an appointment so no cool-down)

    I hurried off to my appointment at the Aveda Spa/Hair Place whilst my daughter reported to my house to clean the carpets and wash the windows! I am living the life of luxury my last couple days of break!
    Trust me it will end soon!!!!!!!
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  5. Return to the Pool, Thursday, Aug. 5

    by , August 5th, 2010 at 06:03 PM (The FAF AFAP Digest)
    I reluctantly dragged myself away from the beach today to venture to the Wilmington YMCA.

    Swim/Solo/SCY:

    Warm up:

    600 various

    Transition Sets:

    8 x (25 shooter + 25 front scull)

    8 x 50 breast drill (regular breast pull and alternating dolphin kick and breast kick) @ 1:05

    10 x 50 kick-swim w/fins @ :50
    odds = back kick
    evens = back swim

    My backstroke felt inexplicably great and very smooth. This seemed odd since I've done so little of it lately.

    50 EZ
    (1950)

    Speed Work:

    6 x through:

    1 x 25 easy speed fly
    1 x 25 EZ DAB
    1 x 25 AFAP free
    1 x 50 EZ

    5 x 50, done as 25 fast breast pull w/buoy + 25 EZ kick

    50 EZ

    3 x through:

    1 x 50 fast flutter kick w/board
    1 x 100 free w/paddles

    100 EZ

    Total: 3550

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

    Commentary:

    The Y was pretty crowded today, and I made the mistake of overlapping with the lunch Tri Group, so I had to share a lane the entire time. The Tri Group had some pretty decent swimmers. No desire to join in their workout though as the first set was 2 x 800.

    It felt fabulous to be in a pool swimming after 4 days of the ocean. I tried to work on my stroke technique after getting jostled around so much in the ocean. My legs, unfortunately, did have some lingering fatigue from 4 days of running (albeit very short distances). I probably need to knock off the running as Zones is only 2+ weeks away.

    I hadn't really given any thoughts to tapering. Right now I seem to have some raw speed and some endurance, but not much speed endurance. I guess I'll try to get in some speed work this weekend and next week and then just be lazy when I return from the beach. I've already dropped drylands obviously. I really have no idea what to expect at Zones. I don't feel like I can really compare my times to last year's Indy times b/c my training has been so different. Between that and the suit change, my times could be quite a bit slower. C'est la vie. It'll actually be nice to have a low pressure meet and hang out with friends.

    Tom left me a great link to Ryan Lochte's drylands:

    [nomedia="http://www.youtube.com/watch?v=Va3JJuXDyhc"]YouTube- ‪Ryan Lochte Training‬‎[/nomedia]


    After that non-rigorous workout, I sat on the beach for several hours. I'm about 2/3 of the way through The Girl Who Kicked The Hornet's Nest, which is a page turner. I like this volume better than the second volume.

    Now, it's margarita time!

    Updated August 9th, 2010 at 09:35 PM by The Fortress

    Categories
    Swim Workouts
  6. I Need to Vent

    by , August 5th, 2010 at 03:52 PM (Adventures in Swimming)
    What a day.
    It started with a good swim at least.

    Great Day #1
    Then a call from my buddy at the TV repair Shop
    Well, It will be around $420 to possibly fix your TV.
    I have a computer repair business so I know what Possibly means.
    I paid $170 for it 2 years ago. and a new one is $499 now.
    Looks like I buy a new one.

    Great Day # 2
    I'm being sued for a auto accident that was not my fault!!! Argh!!!!!!!!!!!!!

    Great Day # 3
    I get home from work and a HUGE tree had fallen on my house during a storm.

    So what Did I do? I had a couple of drinks!
    Played some guitar real loud while I watched
    nationals on my computer.
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  7. Thu Aug 5th 2010

    by , August 5th, 2010 at 02:16 PM (Ande's Swimming Blog)
    Thu Aug 5th 2010

    swam tue & wed

    UT swim center is closed till October

    you following [ame="http://www.usms.org/forums/showpost.php?p=222553&postcount=50"]USS nationals/ Pan Pac Trials[/ame]?


    Subscribe to Ande's Swimming Blog

    lifted weights before practice

    LCM
    Whitney Coached
    6:00 TO 7:30
    Austin: GARRISON outdoor pool REALLY WARM
    swam with tyler, chris, doug, ned, todd, & paul
    dove in at 6:10ish

    WARM UP
    400
    300
    200
    100

    MAIN SET

    assigned: 3 rounds of
    4 x 100 on 1:30 right into
    3 x 100 on 1:25 right into
    2 x 100 on 1:20 right into
    1 x 100 on 1:15
    R1 swim
    R2 K with fins
    R3 pull
    did: most of it but skipped bits, I'm not doing much aerobic and distance training for the next couple months, want to get stronger lighter & faster
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout -08/17/10

    by , August 5th, 2010 at 12:06 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    First day back to SCY

    SCY
    WARM UP:
    4 X 100 free 1:45
    4 X 50 kick 1:15
    4 X 100 IM 2:00
    4 X 100 kick 2:15

    4 X 50 -1 of each- 1:05
    1 X 100 easy 2:40
    Three times through

    1 X 25 :30
    1 X 50 1:00
    1 X 75 1:30
    1 X 100 2:00
    Four times through.
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3: 50 is fast
    Round 4: 25 is fast

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout -08/16/10

    by , August 5th, 2010 at 12:02 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 1:45
    2 X 200 3:30
    1 X 400 -

    5 X 100 kick 2:30

    6 X 200
    odd: free 3:20
    even: IM 4:00

    10 X 100 2:00
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -08/16/10

    by , August 5th, 2010 at 12:02 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 1:45
    2 X 200 3:30
    1 X 400 -

    5 X 100 kick 2:30

    6 X 200
    odd: free 3:20
    even: IM 4:00

    10 X 100 2:00
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy 1:00
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  11. Sarasota Y Sharks Masters 5:30 AM Workout -08/13/10

    by , August 5th, 2010 at 11:59 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 2:00
    4 X 100 1:45
    4 X 100 1:40

    4 X 50 kick 1:15
    2 X 100 kick 2:30
    1 X 200 kick -

    4 X 200 3:30
    1 X 100 easy 2:00
    3 X 200 3:20
    1 X 100 easy 2:00
    2 X 200 3:10
    1 X 100 easy 2:00
    1 X 200 FAST 3:00
    1 X 100 easy -

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout -08/12/10

    by , August 5th, 2010 at 11:56 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 50 1:00
    2 X 100 1:45
    1 X 200 3:30
    Twice through

    2 X 100 kick 2:30
    6 X 50 kick 1:15
    50's: 25 fast/25 easy

    1 X 200 50 stroke/50 free 4:00
    4 X 50 1 of each 1:15
    Three times through, short break between rounds.

    12 X 50 1:15
    odd; easy
    even: fast

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout -08/11/10

    by , August 5th, 2010 at 11:50 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    6 X 100 free 2:00
    2 X 100 kick 2:30
    4 X 100 IM 2:00
    6 X 50 kick 1:15

    8 X 50 1:10
    2 of each

    4 X 250 IM 5:00
    #1: 100 fly
    #2: 100 back
    #3: 100 breast
    #4: 100 free

    2 X 50 free/moderate 1:00
    1 X 100 free/build 2:00
    1 X 200 free/fast 4:00

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout -08/10/10

    by , August 5th, 2010 at 11:47 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 1:45
    1 X 400 7:00
    3 X 100 1:40
    1 X 300 -

    4 X 100 IM 2:00
    6 X 50 kick 1:15
    3 X 100 IM 2:00
    4 X 50 kick 1:15

    1 X 300 5:00 4:45 4:30
    1 X 200 3:20 3:10 3:00
    1 X 100 1:40 1:35 -
    Three times through. Intervals faster for each round.

    WARM DOWN: 4 X 50 1:00
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout -08/09/10

    by , August 5th, 2010 at 11:43 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    8 X 50 1:00
    4 X 100 1:45
    6 X 50 kick 1:15
    3 X 100 kick 2:30

    10 X 50 free 1:10
    #3-6-9 are fast

    1 X 400 6:40
    4 X 100 1:40
    1 X 300 4:40
    3 X 100 1:30

    1 X 100 IM 2:00
    2 X 50 stroke 1:15
    1 X 100 easy free 2:15
    Twice through

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -08/06/10

    by , August 5th, 2010 at 11:40 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    I will be leaving tomorrow for Puerto Rico, so I am going to post the workouts that will occur in my absence.

    LCM
    WARM UP:
    4 X 100 free 2:00
    4 X 50 kick 1:15
    4 X 100 IM 2:00
    4 X 100 kick 2:30

    4 X 50 1:15
    1 X 100 easy free 2:45
    Three times through.
    Round 1 50's: fly Round 2: back Round 3: breast

    8 X 200 free 3:30
    Pull or swim
    Descend in pairs

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  17. Thursday, 8/5/10

    by , August 5th, 2010 at 11:40 AM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm - up
    300 Choice
    (did 200 free and 100 back)
    3 x 100/1:45 build
    (times were slow, around 1:33-35)
    8 x 50/1:15 strong Kick
    (did all of these on my back in streamline, times were 58-60)

    Distance Free Pull
    2 x 500/15sr Build each
    (#1-7:23, #2-7:20)

    Swim (900)
    9 x 100/1:45 Strong Tempo
    (I used a Tempo Trainer on these to keep SR steady Times were 1:29-31)

    Warm down
    8 x 50 smooth
    did 1-4 free on :55, 5-8 back on 1:00

    Total: 3300 meters
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  18. Slept in an extra 15 minutes

    by , August 5th, 2010 at 07:24 AM (Mixing it up this year)
    Decided to sleep in an extra 15 minutes. This taper is a little different in that this would be the equivolent of Sunday my off day. I needed the extra rest for my eye balls.

    500 Free broken as 200,150,100,50@:10R
    500 Back broken as 25,50,75,100,25,50,75,25,50,25@:10R holding a :20 pace per 25
    500 Free kick w/fins EASY
    100 Free easy
    10x50 from dive alt Free/Fly bast breakout for 15 meters then easy free
    200 Free pull w/bouy
    200 Free choice of drills

    Total 2500 yards lame I know
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  19. Wednesday

    by , August 4th, 2010 at 11:21 PM (Swimming, Life, and Other Stuff!)
    Lindsay dumped me today due to "swimmer's ear" infection. I was having a hard time deciding what type of solo workout to do till I found the "Jimtastic Sprint Workout!"

    **200 Freestyle Swim
    **200 Flutter Kick w/fins
    **200 Pull w/ paddles and buoy
    **200 Backstroke

    **5 X (8 X 50 Free on 1:15 alternating odds easy and evens hard)
    1st set--Take your best 200 free pace + 2 seconds and swim the fast ones at that pace. Easy can be loafed as slowly as you like.
    2nd set--Same as above only + 1 second.
    3rd set--Swim your 200 free pace on fast swims.
    4th set--Swim -1 second off your 200 pace on fast 50's.
    5th set--Swim -2 seconds off your 200 pace on fast 50's.

    **100 moderate backstroke
    **100 easy 100 IM

    3,000 scm

    This workout passed the time quickly since I always needed to be thinking about odds and evens.
    I based my pace on the fastest 200 I ever did in practice. Next time I will base it on my master's goal meet time. I think I could have pushed a lot harder.

    I'm trying to decide if I should drive 3 hours Saturday morning to do a 2.4 ow swim in Illinois. It sounds like a very nice swim but the weather in the midwest has been stifling this week. I dislike hot water in lakes and I figure it would have to be getting extremely warm.
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  20. It's all good

    by , August 4th, 2010 at 10:39 PM (Life in the (not so) fast lane)
    Tonight was my first team practice since I injured myself. I felt really good, except for some minor neck pain when doing backstroke. I got there a little early to do some extra warmups. I did:

    3x200 easy. Did those on my own.

    5x150 swim/stroke/drill/kick/swim

    1650 free broken
    25x11/10/9/8/7/6/5/4/3/2/1 :20 rest

    6x50 stroke not particularly hard

    10x50 free from dive (25 balls to the wall/25 easy)

    200 warmdown

    4000 total
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