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  1. 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!
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  2. 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. http://www.buzzle.com/articles/thigh...for-girls.html

    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.
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  3. 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.


    Cases-in-point:



    Ed and Heather




    Esmeralda and Quasimodo



    Michele and me


    Because
    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.

    Trophies?

    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="http://www.youtube.com/watch?v=0x_CPWdx-Eg"]YouTube- Motivating Mollie[/nomedia]
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  4. 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.

    http://qbrain.randomnonsense.com/dallas-to-singapore/
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  5. Sunday, May 2, 2010

    by , May 2nd, 2010 at 10:24 AM (Keepin Track 2010)
    RAN-2.0
    Stretched 30 min and core.
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  6. 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.

    WU
    200FR
    200FR/BA
    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

    4FL
    4BA
    4BR
    4FR


    8x25 swim sprints with flippers. 2 each stroke.

    100 WD
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  7. 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.
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  8. 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.

    Notes:

    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

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  9. 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

    2000

    Muscle milk afterward to treat myself.
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  10. 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!!

    LCM

    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

    5000M
    Categories
    Swim Workouts
  11. 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!
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  12. 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.
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  13. 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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    Staff Blogs
  14. FLY-M Day 4/30/10

    by , April 30th, 2010 at 11:03 PM (The Labours of SwimStud)
    Well it's been a long week with no real let up since Sunday at zones....with the long haul home and work and working out. I got my workout in a bit earlier today and just as well b/c I went slower due to fly and IM work. total pool time was about 100 minutes or so. I had to change lanes...share the lane...and then stop and chat...so this added time...

    Here is what I did.
    Warm up
    200 Kick
    200 Pull
    200 Swim
    4 x 50 Fly 1:30
    4 x 50 EZ
    I had my really dragging suit on today and managed to get the fly done a bit better than Wednesday. I felt the chest press going a bit better and think I need to over-do getting my hips up....or at least what feels like I am overdoing it...then I am probably in the right position.

    Sprinty Main

    10 x 50 FR 2:00 First 2 were sluggish but then I got the rest under :34 Although unable to truly hit sprint, with the drag and the push I wasn't too unhappy.
    5 x 50 FR EZ 1:00
    10 x 25 FL 1:00 probably held :18 on all.. the clocks were a bit off.
    4 x 50 EZ 1:00

    IM Main

    5 time
    100 IM 2:00
    100 FR 2:00
    2 x 50 EZ 1:00

    Kick Set
    10 x 50 1:30 (did about 3 on 1:15 but then the legs were shot today)

    Cool Down
    200 EZ

    Into the Gym for weights where I avoided the leg press again...and then had my little stretch off after and a muscle milk to end it all...half of which went down my shirt as the lid flew off the bottle! FML! LOL

    Updated May 1st, 2010 at 11:25 AM by SwimStud

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  15. DOUBLE Fri Apr 30th 2010

    by , April 30th, 2010 at 03:59 PM (Ande's Swimming Blog)
    Fri Apr 30th 2010

    NATS are 3 wks away

    TODAYS SWIM PRACTICE

    Swim Center
    SCY div well
    Tyler coached
    Noon to 1:00 dove in 6:30
    swam with Todd & Mark
    Beside Doug, Larry, Dale & James Fike

    wore B70 Jammer

    Warm UP
    swam easy till 12:15

    MAIN SET

    100 on 2:00 80%
    went 1:01

    2 x 100 on 2:10 85%
    1:00

    3 x 100 on 2:20 90% dive
    went 58's

    4 x 100 on 2:30 95%
    went 56's & 7's

    5 x 100 fast on 2:40
    56, 55, 55, 56, 54

    100 easy
    got out at 12:55

    2010 MEETS:

    [2010 Short Course National Championships
    Thu May 20 - Sun 23, 2010
    Nats are in 3 weeks & 1 days or 22 DAYS
    time to get fast, strong, skinny, & rested
    Days Till Nats
    FRI 050 BR 100 FL
    SAT 200 IM 050 BK
    SUN 100 IM 050 FR


    July 8 - 11, 2010
    Senior Circuit #4
    Austin, TX


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -05/01/10

    by , April 30th, 2010 at 03:51 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    3 X 150 2:30
    4 X 50 build 1:00
    Times two!

    1 X 100 50 moderate/50 fast 2:00
    2 X 50 build to fast 1:00
    8 X 25 sprint :40
    Two times through.
    Choice.
    Break between rounds.

    2 X 100 moderate 2:00
    4 X 50 fast 1:10
    Three times through.
    Choice
    Break between rounds.

    8 X 50 1:15
    25 underwater/25 fast

    WARM DOWN: 4 X 50 easy 1:00

    FOOD

    3900Y
    Categories
    Swim Workouts
  17. Swim+ART+Yoga, April 30

    by , April 30th, 2010 at 03:14 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Just a short active recovery workout:

    Warm up:

    600 various

    Short Axis Drill Set:

    4 x (3 x 50 drill) @ 1:00

    3 fly drill (caterpillar, chest press, single arm), 3 breast drill, 3 fly, 3 breast

    50 EZ

    Drill-Shooter Set:

    10 x 50 @ 1:15

    odds = russian breast drill (1st 25 focus on underwater pull, 2nd 25 focusing on shortening or eliminating insweep, i.e., smaller pull)

    evens = double shooter on back w/fins

    100 EZ

    Total: 1850


    ART, 40 minutes:

    Went in for some end of the week body work. I plan to do this every Friday leading up to Nats and the day before I hop on my plane. Now covered in pink kinesio tape all over my back.

    As usual, I had the most fascinating chat with my chiro. He had just gotten back from a SFMA (Selective Functional Movement Assessment) Conference at the Titleist Sport Rehab Center in San Diego. He is thinking of expanding his practice to include this this type of assessment and rehab. See http://www.kcmacp09.com/course_cook.htm. Gary Cook is apparently the preeminent authority.

    As I understood it, SFMA is a way to diagnose and cure injuries by spotting dysfunctions in muscles other than just the one injured. This seems to make sense since muscle/fascia travel in spiraling patterns around the body. And pain in one area can actually be caused by pain in another area -- sclerotogenous pain. In any event, they put the subjects through 7 compound movements (squats, vertical jumps, balancing positions) to make an assessment of dysfunctional/neurologically disfunctioning muscles and treat those. He gave an example of a pro golfer who was there who woke up and couldn't rotate his body to the right. They put him through the battery of tests, diagnosed the problem, did exercises and ART to treat the dsyfuntional muscles (which did not incline spinal manipulation) and within 4 minutes he was fine. Black magic! I would LOVE if my chiro eventually included this in his athlete heavy practice.

    Another topic we discussed was cryogenic saunas. These are found in Europe and heavily used by pro golfers, rugby players and soccer players. The protocol is to enter the chamber for 60 seconds at -60 degrees, then re-enter and walk around for 3 mintues at -140. (Temperatures approximate; I can't remember for sure.) The cryogenic chamber has the effect of increasing levels of testosterone and growth hormone and, more importantly perhaps, decreasing all inflammation from a hard workout, injury, etc. These are not yet legal in the US b/c the FDA has not approved the safety of cryogenic gas. However, apparently pro golfers and other pros use something else called an icool chamber. This consists of alternating between a hottub and super cold plunge pool. Basically an ice bath on steroids. Anyway, I found this all fascinating as I'm always interested in recovery.

    He also asked if I was able to do push ups now without pain. I said yes, though I will sometimes feel it in my shoulders if I've done a lot of them. (Though this is perhaps a normal reaction.) He believes that the yoga I've been doing has helped strengthen the core and improved my balance and alignment -- all of which lead to a reduction in shoulder pain. Very nice, as I'm heading out to a hot yoga class at 6:00 tonight!


    Hot Yoga, 90 minutes:

    Hope I get a good instructor tonight!

    Note: I reviewed my 3 weeks before NE Champs. I stopped hot yoga 3 weeks out. So this may be my last foray... I may do some stretching/yoga at home. I did no drylands of any sort in the 3 weeks leading up to the meet except a bit of core work during the first week of taper. Interesting to go back and look ...

    Edit: Had a great class and actually felt energized after. I may persist and go on Sunday and 1x next week. I'll see how I feel tomorrow. My legs aren't quite as tired as usual since I rested some before Zones.


    P90X in the Washington Post:

    http://www.washingtonpost.com/wp-dyn...042901982.html


    Purchases:

    I ordered 2 pairs of Speedo speed socket goggles in clear from Amazon where they were actually on sale. I also ordered a couple packages of these protein recovery products: http://www.vitasprings.com/proasis-p...e-protica.html. (watermelon flavor).

    I also decided to cut my fingernails for Nats. They've been long for awhile, and I put a tiny slit in the thigh of one of my suits last weekend. Better safe than sorry!

    Natalie Coughlin on flip turns: http://www.active.com/swimming/Artic...-Breathing.htm

    Updated April 30th, 2010 at 09:55 PM by The Fortress

    Categories
    Swim Workouts , Yoga , ART
  18. Friday, 4/30/10

    by , April 30th, 2010 at 12:02 PM (A comfort swimmer's guide to easy swimming)
    SCY, with Carrie

    I didn't get a workout from my coach this morning so I poached the one Speedo and Fort did yesterday. Modified to fit my "comfort swimmer" philosohpy.

    Warmup
    swim 300 free
    kick 200 (IMO)
    pull 300 free and back
    drill 200 IM

    6 x 50 on 1:00 drill/build
    odds free, evens back

    Main
    Repeat 6x on 5:00 interval
    {
    50 @ 85% on :50
    50 @ 95% on :45
    25 all out
    75 easy
    }
    did odds free
    50 @85% - 35 on all three
    50 @95% - 34-33-32
    25 - no time
    evens back
    50 @85% - 39-38-39
    50 @95% - 38-37-36
    25 - no time

    200 easy cool down

    Total: 2700 yards

    Will do recovery type swim tomorrow and begin taper on Monday
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  19. April 30, 2010

    by , April 30th, 2010 at 10:57 AM (Keepin Track 2010)
    Quick post.

    WU 600 mix

    4x4x50 IM order by sets of 4. In each set do
    #1 50 KICK
    #2 50 PULL
    #3 50 DRILL
    #4 50 SWIM

    8x75 PULL free

    8x25 (1-4 BR, 5-8 FR) SPRINT (missed from last night)

    200 WD
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  20. 4/30: Team Practice

    Warm up
    - 300 swim
    - 3x50 drill
    - 300 back
    - 3x50 drill
    - 200 kick
    Main Set
    - 400 Pull
    - 4x150 descend (2:01, 1:54, 1:42, 1:35*)
    - 400 back

    - 4x150 descend (down to 1:37)
    Cool down
    - 400 ez

    * when I told LW about my feat, she did not feign suitable impressedness. It is about time to consider trading her in for a more easily impressed model.

    I felt amazingly good for the forth workout in a row. Carbs+not biking+not lifting really makes a difference in the pool workouts. Who knew?
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