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  1. Friday Workout

    by , January 21st, 2011 at 05:57 PM (Pete's swim blog)
    10 Days till taper!


    400 warmup

    4 x 100 (1st 25 Fly) - 1:25
    4 x 100 (1st 50 Fly) - 1:30
    4 x 100 (1st 75 Fly) - 1:35
    4 x 100 (All Fly) - 1:40
    (1600 Yds)

    100 Easy

    4 x 75 Free - 1:00
    4 x 75 (1st 25 Back) - 1:05
    4 x 75 (1st 50 Back) - 1:10
    4 x 75 (all Back) - 1:15
    (1200 yds)

    50 Easy

    4 x 75 Kick - 1:15
    4 x 75 Kick (1st 25 Kick Fly) - 1:20
    4 x 75 Kick (1st 50 Kick Fly) - 1:25
    4 x 75 Kick Fly - 1:30
    (1200 yds)

    100 Cool down

    Total 4650

    Notes: Got a new suit (Speedo Aquablade jammer) last night. Tried it out today... it's fast! Ditched my drag suit after the warm-up because I just don't have the strength/technique for distance fly yet. Made it through the second 100 Fly but had to substitute the third 100 Fly with 100 Free before finishing the last 100 Fly. Last time we did this workout I don't think I made it through the 50 Fly/50 Free.

    The kick was tough... especially at first. I can make it doing breast stroke kick but my knee isn't quite 100% yet. Don't want to make it worse. Punishment for missing split on kick was to substitue 25 Fly kick with 25 Fly on the next 75. Excellent motivation but I still missed a couple.
    Swim Workouts
  2. Friday Jan 21

    by , January 21st, 2011 at 01:43 PM (Keepin Track 2010)
    Had to get in today after last night to reduce the lactate and work some better kick/stroke. Not much but, a little is better than nothing:

    400 FR/BA
    200 K alt FR/BA
    200 alt BR K/BR drill
    100 K fly

    (all above no flips)

    S2x25 BR hands
    S2x25 BR arms
    S2x25 BR elbows
    S2x25 BR hips
    S2x25 BR kick

    P400 FR

    hot tub!
  3. Friday, Jan 21, 2011, 5:00am

    by , January 21st, 2011 at 01:21 PM (Fast Food Makes for Fast Swimming!)
    Swam about 2000 yards of nice and easy stuff in preparation for my meet on Sunday. My head is still congested, and hurts when I go too far underwater, but it seems to be getting better. I actually got the pressure in my left ear to "pop" today, so maybe that is a good thing. Either way, I'm still racing on Sunday, just may not stay very deep underwater off the starts or turns.

    Goal times:
    200 Fly: 2:08.5
    100 Fly: 56.5
    50 Fly: 25.6
    100 Free: 52.0
    500 Fly: finish it and make my entry time of 6:15

    Plus I'll probably swim in 3 relays in addition to this, but those are just a bunch of 50's and fun too.
  4. Friday, 1/21/11

    by , January 21st, 2011 at 01:01 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up:
    500 Swim
    - did half free/half back
    4 x 100/1:40 build
    - all free, around 1:25
    6 x 50/1:00 ds 3
    - 1-3 free, 40->35; 4-6 back, 45->40
    8 x 50/30 strong
    - 1-4 free, 5-8 back

    Main Set
    9 x 100 Free/1:45
    Strong Pace on each
    - kept these at 1:22-23

    8 x 75/2:00
    3 with Fins
    2 without Fins
    3 with Fins
    - 1-2 flutter w/board, 3-4 flutter on back, 5-6 flutter w/board, 7-8 dolphin on back
    the ones with fins were 1:05-10, so I did on 1:30, without fins were 1:25±

    Cool down
    200 easy free/back

    Total: 3100 yards
  5. Sarasota Y Sharks Masters 5:30 AM Workout -01/24/11

    by , January 21st, 2011 at 12:26 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 400 6:40
    3 X 100 1:40
    1 X 300 4:30
    3 X 100 1:30
    1 X 200 3:00
    3 X 100 1:30

    1 X 200 kick 4:15
    3 X 100 kick 2:00
    4 X 50 kick 1:00

    4 X {3 X 75 1:30
    #1: free/stroke/free
    #2 stroke/free/stroke
    #3 75 stroke-build to 95%

    15 X 100 free 1:30
    #5 #10 #15 are fast

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  6. Friday 1/21/11

    by , January 21st, 2011 at 12:09 PM (The Labours of SwimStud)
    Warm up
    10 x 50 K 1:20
    100 EZ

    4 x 150 FR Pull, Drill, Swim
    I used forearm fulcrums to pull, catch up with a stick for the drill.
    4 x 100 FR 1:40 5 SDK each wall.
    4 x 100 FR 1:40 as
    4 X 100 FR 1:30 DESCEND
    100 ez


    500 fin Kicik


    400 ez
  7. FAST FRI Jan 21st, 2010

    by , January 21st, 2011 at 11:49 AM (Ande's Swimming Blog)
    FAST FRI Jan 21st, 2010

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT Swim Center, main pool, bulk heads down, north end, blocks
    5:30 to 8:00 dove in on time
    trained with max & larry
    beside todd, Mike & Teneille
    WORE yingfa jammer

    400 fr
    100 k went 1:09
    400 fr
    100 k

    Main SET:

    10 x (100 fast in heats, 200 easy)
    odds fr fast from a dive
    evens kick from a dive
    1 fr 53
    2 k 63
    3 fr 52
    4 k 62
    5 fr 51
    6 k 66
    7 fr 51
    8 k (skipped it)
    9 fr 50 wore legskin

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events

    Updated January 21st, 2011 at 09:04 PM by ande

    Swim Workouts
  8. Thu Jan 20th, 2010 tough

    by , January 21st, 2011 at 11:40 AM (Ande's Swimming Blog)
    Thu Jan 20th, 2010


    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT Swim Center, main pool
    6:30 to 8:00 dove in on time
    trained with Tenielle & Ned
    beside tyler, chris, larry, todd, amy & brandon
    WORE yingfa jammer

    2 rounds of /(stop at 6:45)
    200 fr
    50 tarzan
    50 scull
    50 k
    50 Im

    Main SET:

    4 x swim as far as you can in 4:30 / rest 30 sec
    (did 400's)

    100 easy k

    4 x swim as far as you can in 3:20 / rest 30 sec (did 300's)

    100 easy k

    4 x swim as far as you can in 2:15 / rest 30 sec (did 200's)

    100 easy k

    4 x swim as far as you can in 1:05 / rest 30 sec (did 100's)

    100 easy k

    50 easy

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Swim Workouts
  9. Back to a winter wonderland

    My travel yesterday went smoothly and I arrived back in the city last night. I woke up this morning to a fresh blanket of snow—about 4 inches, and still coming down. I pulled on my snow boots and headed up to Riverbank for a swim. There were only 3-8 people in the entire pool the whole time I was there. I thought the days of having my own lane would be over once I left Florida, but I was wrong. Here’s what I did:

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

    3 x (4 x 50 @ 1:00, done ez/build/ez/fast), 1st and 3rd round FR, 2nd round BK

    3 x 200 @ 3:30 descend

    200 IM kick moderate

    200 breast dr/sw by 50

    2 x 100 twirly IM*

    200 warmdown

    * I was inspired by Fortress’s roll fly to create a new IM. I did roll fly (2 strokes, then twirly fly kick for 1 rotation) for the first leg. For BK and FR, I did 3 armstrokes, then held one arm extended in front while flutter kicking and twirling 360 degrees. For BR, I did 2 strokes, then held a streamline position while twirling 360 degrees before starting to stroke again. (Crossing one foot very slightly over the other on the second kick helps with this.) Fun! Twirly freestyle seemed to be the hardest, probably because my trailing arm never seemed to be in a natural position to facilitate twirliness.

    By the time I finished swimming the sun was out and the snowy park was all sparkly and beautiful, but somewhat treacherous. Paths that had been “plowed” (ie packed down) but not salted were pretty slippery. I stuck to the unplowed parts as much as I could on my walk back to the subway and did fine, but I did see several people sliding around. No falls, thanks goodness!
  10. Flyin High

    by , January 21st, 2011 at 09:03 AM (Mixing it up this year)
    Had a great fly workout today. Not too fast but nice and loose

    2x500@10:00 Free
    500 Free kick w/fins every 3rd 25 fast
    5x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 kick/50 fast went 3:37, 3:35, 3:32, 3:27, 3:27
    5x100@1:45 Free w/paddles & bouy
    200 Free easy

    Total 3200 meters
  11. Woozieness Wins...

    by , January 21st, 2011 at 08:20 AM (Year Three: The Road Back)
    Got up this morning to swim as usual at 4:30, even though I came home sick from work yesterday and spent the afternoon sleeping on the couch. Since all the schools around here are on a two-hour delay due to icy roads and cold temperatures, I decided to make sure the Y was still opening as scheduled. While I waited for my computer to turn on, the wooziness of yesterday returned and I started to feel feverish again.

    That being said, I stood in my kitchen for the next five minutes putting my shoes on and taking them off again. My cats must think I'm absolutely nuts! I just really wanted to swim and not less the sickness win. Finally, however, common sense won out as I realized that wooziness, while not helpful when swimming, would be downright dangerous on icy roads. So, I gave up the dream, took off my shoes, and went back to bed.

    Even though I'm sick and shouldn't swim, I still feel like a failure for giving up and going back to bed. Trying to keep the difference between "can't swim because I'm physically sick" and "won't swim because I'm being lazy" in perspective here. But, I am still going to try to get through the work day. Hopefully, I will make it - a few things really need to get done before the weekend. Plus, I really want to be well enough to swim again tomorrow.

    Oh well, time will tell...
  12. Thursday Jan 20

    by , January 21st, 2011 at 12:17 AM (Keepin Track 2010)
    20 min WU
    2x25 BR drill
    100 BR easy
    2x25 BA drill
    100 BA

    200 K with flips

    S100SPEC on 3' (1:17)
    S100 IM on 3' (1:11)
    S100 FR on 3' (1:00)
    S300 IM broken at 50's on 2' (BR :34, FR :26)

    easy 100

    K6x50 with flips SPEC first 12.5 of each length under water on 1'

    P 400 FR alt breathing 3's and 4's by 25

    starts, work hand reaction time
    200 WD
  13. The Best of Intentions....

    by , January 20th, 2011 at 09:36 PM (Year Three: The Road Back)
    I was planning to do another 4000+ yards workout today - and continue the monster distance week for me with every day so far being over 4000 yards. Alas, it was not to be.

    Got to the pool this morning and felt pretty good during the warm-up. I was planning to do three sets of: 7x50 Stroke on 1:00 and 8x100 Free on 1:40 before cooling down. However, as I was going through the first round, I started to feel worse and worse. Ended up kicking and pulling the 8x100's for the first two rounds (although kept the 1:40 pace). Still did stroke (fly, back, free) for the 7x50's. By the end of the third round, I decided to do 4 instead of 8 100's and call it a day. It's not like me to cut a workout short, but I was really dragging (although I still managed a respectable 3650 yards total) - plus the snow was coming down and I wanted to leave extra time to get back home and make sure the girls got on the bus okay.

    Two hours into work, I was miserable - feeling nauseous and dizzy. Gave up the ghost and told my boss I was going home. Spent the next three hours sleeping on the couch before the girls got home from school - then dozed off and on between homework helps.

    My wonderful husband did the shoveling for me today - and the girls helped clean the kitchen after dinner. Here's the sick thing for me - after feeling awful all day, I'm still debating whether or not to swim in the morning. The smart thing would be to stay home and get the extra rest (I get up at 4:30 to be at the pool when it opens at 5am). But.... I hate to miss even a day - feel guilty about it - don't want to miss a flog entry - and figure that as soon as I start having it be "OK" to sleep in once, it will become that much easier to sleep in for much less valid reasons.

    I guess time will tell what I decide to do....
  14. Swim w/Speedo & Jazz, Thursday, Jan. 20

    by , January 20th, 2011 at 06:13 PM (The FAF AFAP Digest)
    Swim/SCY @ OakMarr

    Met up with Speedo & Jazz Hands today at OakMarr. Jazz has a problem shoulder and Speedo is still nursing his lasik eyes, so we focused on kicking.

    Warm up:

    600 various or so

    Main Sets:

    9 x 50 aerobic kick w/fins @ 1:00

    Jazz & Speedo were doing a flutter-flutter-dolphin combo. I did them all hypoxic dolphin kick on back breathing only between flags and wall. Went 30-32.

    50 EZ

    5 x 50, ascending intervals (2:00-3:30, leaving lots of time to chat and sit on kickboards Ande style while waiting to go again)
    25 AFAP kick, get time, 25 EZ

    -- I did them all backstroke shooters, no fins, from a push. Went 13, 13, 13, high 12-13, high 12. Was pretty surprised by and stoked with these times.

    50 EZ

    5 x 50 @ 2:00
    burst 15 + 35 cruise
    -- I did them all backstroke from a backstroke start, power kicking to 15 meters. Started to cramp a bit.

    Jazz & Speedo left and I carried on for a bit.

    100 EZ

    1 x 50 AFAP backstroke from the blocks, no fins -- or that's what I intended. I was curious to see what I'd go after the fast 25 kicks. But I got a double calf cramp on the start and had to stop at the 25. It doesn't seem to matter how many electrolytes I dump in my body ... May go back for another magnesium injection.

    50 EZ

    10 x 50 recovery @ 1:15
    odds = breast pull
    evens = front scull

    5 x 50, done as 25 EZ speed fly + 25 EZ

    50 EZ

    Total: 2650

    ART, 40 minutes:

    Went in to get my shoulders worked on again. (I will use this as an excuse to forego my RC exercises tonight.) Chatted about various things. Trying to figure out how to put some lean muscle on Fort Son. He recommended Pro Gain by Metagenics. He thinks the PRP will eventually get me back in high heels, and my foot does feel somewhat better after the second treatment. Although apparently "it's good I'm not a runner." (Sigh. Grr.)


    Rather enjoying my week without drylands thus far. Even felt like I had some easy speed today. But it will be back to the grind starting Sunday.

    Updated January 20th, 2011 at 08:54 PM by The Fortress

    Swim Workouts , ART
  15. 2 Swims Today and New Snorkel

    by , January 20th, 2011 at 04:20 PM (Adventures in Swimming)
    Swam Wednesday with the Sharks. SCY
    Coach Chris on Deck

    Warm Up
    500 Swam as 100 Swim/25 Kick 4x

    Lets get started....

    8 x 100 on 1:35 (:20r)
    4 x 25 on :35 / 1 Breath

    6 x 100 on 1:30 (:15r)
    6 x 25 on :35 / 2 Breath

    4 x 100 on 1:25 (:10r)
    6 x 25 on :35 / 2 Breath

    2 x 100 on 1:20 (:05-10r)
    4 x 25 on :35 / 1 Breath

    Warm Down
    100 or more

    This was a good set.
    I held 1:15 or less for all 100's
    the last one of each set was 1:09/1:10/1:10
    and the last 2 I did 1:09/1:10 I was beat

    I swam by my self on tuesday and twice on thursday.

    I started keep my FLOG (Fitness log) on My USMS
    I've done about 43,500 yds so far this year.

    I worked on my tempo thursday afternoon.
    It's amazing how counting 1-2-3-4 repeat can
    really help me increase speed.
    It helps keep me from pausing in my stroke.

    My wife bought me a snorkel. Wow is that weird!
    I thought I was gonna drown a couple of times.
    But I'm keeping at it. The 3rd practice with it
    is getting easier. I just have to try and breath
    at the same time I normally do. NOT EASY!!!

    Keep Swimming!!!
  16. Sarasota Y Sharks Masters 5:30 AM Workout -01/21/11

    by , January 20th, 2011 at 04:01 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 200 3:20 3:00
    4 X 100 1:40 1:30
    Twice through. Round 1 intervals left, 2 right.

    1 X 50 moderate 1:00
    1 X 75 25 moderate/50 fast 1:30
    Six times through, choice

    1 X 50 easy 1:30
    1 X 100 @ 100% 1:45
    1 X 50 easy 4:00
    1 X 50 @ 100% -
    1 X 50 easy

    1 X 200 kick 4:15
    4 X 75 kick 1:45
    8 X 25 sprint kick :45
    1 X 50 easy swim

    3 X 200 free 3:00 2:40
    3 X 100 free 1:30 1:20
    Twice through, round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  17. Thursday, 1/20/11

    by , January 20th, 2011 at 02:43 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm - up
    400 Swim as 200 free/200 back
    6 x 50/55 desc 3
    - 1-3: free 45 ->38, 4-6: back 45 -> 41.
    6 x 50/1:00: odds fly, evens free

    Main Set 1:
    12 x 50/1:00
    From Mid pool - focus on tight fast turns and breakouts - Alternate Free - Stroke
    - went 4x free-back-fly

    Main Set 2:
    20 x 25/30 -Swim with Fins
    all free, odds w/1 breath at mid pool, evens breath whenever

    Main Set 3:
    1 x 300 Free/20 sec rest
    1 x 200 IM/15sr
    - 3:15
    1 x 100 Back/10sr
    - 1:30

    Cool down
    100 easy

    Total: 2800 yards
  18. Thursday 1/20/11

    by , January 20th, 2011 at 02:15 PM (The Labours of SwimStud)
    Couldn't get in yesterday as the kids had a snow delay and that wrecks my timing for a swim before work. So I went today.

    Warm Up

    200 FR 3:10
    100 K
    200 FR 2:55
    200 FR 2:45

    6 x 100 FR 1:40 desc 1-3

    200 IM

    300 FIN K
    200 EZ

    The 6 x 100 was supposed to be 1:25 but I had to push it out after the main set. I could only hold 1:30. So not my best workout but I did lift yesterday.
  19. Thursday, Jan. 20, 2011 5:00am

    by , January 20th, 2011 at 11:23 AM (Fast Food Makes for Fast Swimming!)
    Well, I made it to practice, although my head was feeling really stuffed up, but overall I felt better than the past few days had been. Then...I dove in. No more than going a few feet underwater and it felt like my head was going to implode!!! Even doing flip turns today was not very cool. My muscles felt really good though, I think the sickness taper that Mrs. Fort was talking about the other day is working!

    100 Free
    200 Free Pull
    100 Fly Drill
    100 Free

    nice and aerobic 50s
    30 x 50 (1st 15 @ :55, 2nd 15 @ :50)
    alt. 1 x 50 fly, 1 x 50 fly/free, 1 x 50 free
    2 x 200 Free Pull @ :15 rest (I went 2:15s)

    400 EZ Free keeping my head from imploding.
    2800 Yards

  20. Dreamy swim on a foggy morning

    There wasn’t much work in this workout. I’m heading back to NYC today, and woke up early so that I could get in a little pre-flight swim and say goodbye to the pool. Here’s what I did:

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

    8 x 100 FR/BK halfsies @ 2:00

    400 IM k/s by 50

    500 warmdown

    This was the first morning the pool was open since last week's heater difficulties, and there were only 3 lap swimmers there. By the time I left I was the only one in the pool. When I'm all crowded on the planes today I'm going to close my eyes and remember having my own 50m lane this morning!