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  1. Wednesday, 4/20/11

    by , April 20th, 2011 at 12:44 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo
    9 days to go!

    Warm up (this is essentially my meet warm up)
    300 swim back and free
    200 kick on back
    4 x 50/1:00 build
    4 x 25/30 strong
    200 easy swim

    Broken 100 Free
    50 (10sr) - 25 (5sr) - 25
    - total time was 1:18 (-15sr=1:03 swim time)
    200 easy swim

    Kick, no fins:
    8 x 50/1:15, streamline with fast breakout kicks and strong finish (moderate effort kick in between)
    - was averaging 53 on these with 7-10 SDK off walls

    2 x 25 FAST OFF BLOCKS
    - did free for both using tempo trainer for a starter. Feet to the wall at just under 14. swam easy 75 after each

    Warm down
    - did 300 mix of free, back, and breast

    Total: 2200 yards
  2. Easing Back Into It? Not so much....

    by , April 20th, 2011 at 12:33 PM (Year Three: The Road Back)
    Last night's severe thunderstorms/tornado siren alerts didn't make for the best sleeping environment that I've ever experienced. That being said, when I arrived at the pool at my usual 5am, I was in a less than stellar, less than functioning mood. I was, however, the only person besides the coach who actually arrived at the pool. We did the following workout with a few extra rests thrown in as I'm still trying to recover from the intense sprinting over the weekend. Here's what I did:

    400 Warm-Up
    5 sets (all done w/o fins):
    - 1 x 25 Fly on :30
    - 1 x 25 Free on :30
    - 1 x 25 Back on :30
    - 1 x 25 Free on :30
    - 1 x 25 Breast on :30 (made these!)
    - 3 x 25 Free on :30
    5 sets (all done w/o fins):
    - 1 x 50 Free on 1:00
    - 1 x 50 Free on :55
    - 1 x 50 Free on 1:00
    - 1 x 50 Free on :50
    - 1 x 50 Free on 1:00
    - 1 x 50 Free on :45
    - 1 x 50 Free on 1:00
    - 1 x 50 Free on :45 (supposed to be :40 )
    400 Cool-Down
    Total Yards - 3800

    While my FLOG is still not quite happy with me, the last two days were back to normal yardage-wise. In these two sets, I put an extra :30-:60 rest between the 2nd and 3rd times through of each. On the plus side, the workout went really fast. On the minus side, I found myself wishing I was still tapering and could just get out. BUT.... I stayed in, finished the sets, and never resorted to using fins when I got tired. Today, that was a big accomplishment for me.

    The nice thing about having a one-on-one session with a coach is that we discussed my Y National swims - as well as what I learned I need to be working on (such as correct splitting, endurance, and the (*&$(#*&$ breaststroke kick). Now, he's aware of my new goals... and there should be some accountability in that.

    On a totally different note, now that my taper is over, I guess it's time to actually mow the lawn. Come on rain!

    Enjoy your swims today and I'll check in tomorrow!
    Swim Workouts
  3. Distance swimmers' dilemmas

    This morning I swam at Riverbank with a couple of friends. Here’s what I did:

    Extended warmup
    1200 lcm swim (400s, 200k, 300p, 200IM, 100p)
    6 x 50 (25 build, 25 easy) @ :30 rest (1-4 kick, 5-6 swim)
    100 FR perfect form

    I paused partway through my warmup as my two lanemates were discussing today’s main set. The choices were broken 1100s or 7 x 500. It had never occurred to me that it was possible to have nuanced views on the relative merits of such sets. We went with the broken swims. I finished my warmup during the first one, then joined in for the rest, changing things up as needed to do the same intervals.

    800 FR swim, 200 stroke
    700 FR swim, 300 FR/ST/FR
    600 FR swim, 400 FR pull
    500 FR swim, 500 FR pull
    (about :20-:40 rest after each)

    300 warmdown + play

    I actually enjoyed this workout. That’s progress—I think the first time I did this set back in the fall it made me want to cry, because it seemed like it would never end. On some of the long swims today I played around with breathing and kicking patterns, and on others I just zoned out and swam. It was calm and relaxing in a way that seemed to harmonize nicely with today’s misty weather.

    I got my first GTD prize in the mail yesterday—a 50 mile cap. In a couple of weeks I can sharpie in a “2” to update it! (I’m currently some 70 miles ahead of pace for getting a swimsuit. I’ve considered updating my goal, but so far I’m enjoying being a flog overachiever.)
  4. My kick STINKS! Day 2 of Quality not Quantity

    by , April 20th, 2011 at 07:27 AM (Mixing it up this year)
    Getting back to the old workouts showed me my kick is the reason my 50 is heading backup to the 30 second mark.

    I am going back to focusing on quality not quantity.

    On warm up my back was giving me fits but then it calmed down 1/2 way thru.

    20x50@:50 Free
    10x25@:45 Free kick FAST could only hold :30's
    10x100 Free w/paddles & bouy #1-4@1:30, #5-7@1:25, #8-9@1:20, #10@1:15 not. Held 1:24's on 1-4, 1:20's on 5-7, 1:18 on 8, 1:20 on 9 and 1:22 on 10
    200 Free Easy
    10x25@:45 Free kick FAST held :29's
    300 Free Easy

    Total 3000 yards
  5. Tuesday, April 19, 2011 7:15pm at the YMCA

    by , April 19th, 2011 at 11:45 PM (Fast Food Makes for Fast Swimming!)
    I took this morning off for an extra hour of sleep. I was still feeling crummy from this little sickness crap I had over the weekend...
    Here's my workout...I had fun.

    100 Free
    100 Kick
    200 Pull (felt strong)
    100 Fly Drill (smooth feeling)
    100 Kick
    200 Pull (again, strong)

    Basically a broken 500:
    8 x 50s Free @ :45
    1st 4 held all at :30
    2nd 4 :30s and :31s

    I took an extra :15 seconds of rest off the last 50s interval and did

    1 x 100 Free - went :59

    I felt really good by this point. I'm actually feeling that sub-5:00 is a possibility.

    200 EZ (100 Kick/100 Swim)

    Talked w/ lifeguard for almost 10 minutes...
    Decided to try a fast 200, which I've never really done in practice.

    200 Free for time from a push
    1:58!!!! **(I did take off my drag suit for the swim)
    Cool down in the showers.
    1700 Yards - 45 minutes

    The guard said I was out in a :57 at the 100. I saw the 1:58, and kinda had to do a double take...and confirm with the guard. He said yep...1:58.
    I didn't really take it out that hard 'cause I was afraid of dying in the lap lane and getting laughed at.

    The best I've done this season in a 200 Free is a 1:56.1, and that was right after my 1650 in February. So, to come within 2 seconds of that today is great! I'm getting ready to rock n roll at Nationals!! Woohoo!!

    Updated April 20th, 2011 at 09:51 AM by jaadams1

    Swim Workouts , Daily Practices
  6. Tuesday, April 19

    by , April 19th, 2011 at 08:38 PM (The FAF AFAP Digest)
    Had a fabulous weekend in Boston! The city was packed with runners and the atmosphere was great. All the first timers, including Mr. Fort, couldn't believe the level of crowd support. There were crowds cheering every inch of the way. It was also a beautiful day for running and spectating (unlike today).

    Mr. Fort was hoping to go a 3:30, but ended up at 3:40. I thought 3:30 was optimistic given that he'd hardy run in 3 weeks. But he was on pace until the Newton Hills. Oddly, he had no hamstring issues -- it was his quads that betrayed him after the long downhills. His training partner completely blew up on mile 18. In fact, I didn't hear very many people that were happy with their times. Still, he was happy to finish, and very happy that he and Lil Fort got to run the 5K on Sunday. He has to now re-evaluate whether he wants to run another marathon to get a BQ for next year (maybe Lehigh in Sept.) or continue to focus on biking as he did most of last year.

    As I predicted, I didn't swim for 3 days. I estimate that I got about 10 miles of walking in though, so that was probably good for the legs. I sat in the whirlpool for a long time on Sunday, but only did about 10 laps in the hotel pool -- too crowded. Unfortunately, I got very little sleep and am now extremely tired. I can't sleep in hotels at all.

    I'm also having some second thoughts about Canadian Nationals. May-June is going to be a very busy time (regattas, soccer, trip to Dartmouth, summer swim starting, mom visiting, graduation), not a good time for a trip. And I just realized today, doh, that the meet is the same weekend as the Stotesbury Regatta in Philly where both my kids will be rowing. On the the other hand, if I don't go, I likely will not have a masters meet until late August. The other option is to re-join USAS and do either the local VA or MD LC State Champs the end of May or beginning of June. I'll have to mull it over. Maybe after a couple days sleep, I'll be dying to go.

    I received my Speedo silicone low profile nose clips in the mail. They are absolute crap too -- way too big. I need to return those and the TYR clips. My regular Speedo competition nose clip is sold out almost everywhere, but I finally found a site that had them in stock and ordered 8.

    Updated April 19th, 2011 at 09:35 PM by The Fortress

  7. Breathing good, But now no Voice. Oh well.

    by , April 19th, 2011 at 08:34 PM (Workout Swimmer)
    So, the asthma is back under control, but now I can barely voice even a whisper. Thank you Symbicort. My patient's thank you too.

    Was lucky to get out of the office to swim today, we fired my nurse yesterday, and the MA's were having trouble keeping up with me. But I did get to the pool for a 30 minute dose of sunshine. Only 2200 yards - but I'm feeling stronger and stronger, thanks to swimming with ATAC. Now, I only hope it shows at the ATAC practice in the morning!!

    4 broken 500s 1:20 base
    4 x 50 under overs

    2200 SCY
  8. Freestyle pace work

    A quick little freestyle workout with the team. It was all about pacing today.

    400 Choice

    12 x 25 kick w/fins @ 30
    alternate front, back, and side

    500 pull @ 6:45
    500 swim @ 6:45
    10 x 100 @ 1:25
    500 swim @ 6:45 breathe 1/3
    500 pull @ 6:45 breathe 1/3

    200 w/d


    I have found that bilateral breathing really kills me. It is getting easier for me but it is hard to teach a old dog new tricks. I figure even if I don't do it in a race, doing it in practice will even my stroke out.
  9. Sarasota Y Sharks Masters 5:30 AM Workout -04/20/11

    by , April 19th, 2011 at 03:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 250 4:00
    3 X 100 1:30
    5 X 50 :50

    1 X 400 free 6:00
    4 X 100 free 1:30
    1 X 200 kick 4:30
    2 X 100 kick 2:15
    1 X 50 swim 1:00
    1 X 300 IM 5:15
    3 X 100 stroke(choice) 2:00

    9 X 100 free 1:45
    Descend 1-3/4-6/7-9

    1 X 500 pull

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  10. Tue Apr 19th, 2011

    by , April 19th, 2011 at 03:16 PM (Ande's Swimming Blog)
    Tue Apr 19th, 2011

    10 days til Nats

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, scy main pool
    5:15 - 6:30 dove in around 5:20
    trained with Todd, Tyler, & Marcio,
    wore b70 jammers

    2 rounds of 150 fr 50IM, 150 fr 50 k

    Main SET:

    4 x 150 desc on 2:00

    100 easy

    4 x 100 fr desc on 1:20

    100 easy

    4 x 50 fr on 1:00
    odds easy evens fast

    100 easy

    4 x (75 easy, 25 fast)

    put on FS II legskin

    25 fr fast
    went 10.2

    75 easy

    25 fr fast
    went 9.8

    75 easy

    ~ ~ ~ ~ ~

    here's one set I watched UT men do
    they did 4 rounds of:
    100 fr on 1:00 make it
    25 easy on :30
    100 fr on 1:00 make it
    100 fr on 1:05
    25 easy on :40

    UT women sprinters did a set with a stretch cord stretched across the middle of the pool covering 5 or 6 lanes, they had to SDK past it on each length

    Next meet:

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Days till
    Fri Apr 29, 2011 400 IM, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM
  11. Back At It!

    by , April 19th, 2011 at 01:31 PM (Year Three: The Road Back)
    With Y Nationals officially in the books, it was back to the pool to begin working on chasing down my new goals (see earlier post with Y Nat results). Since the coaches just got back from Florida too, no workouts for this week were posted and today is an uncoached day for us. So, I grabbed last Friday's workout - which I missed because I was at Y Nats - and did that one instead with my two lane mates. Here's what we did:

    400 Warm-Up
    8 x 50 Drill/Swim on 1:00 (4 fly, 4 free)
    8 x 100 Free on 2:00 (rotating fast 25s)
    4 sets:
    - 1 x 50 Free on 1:00 (moderate pace)
    - 1 x 100 Free on 1:45 (faster pace)
    - 1 x 50 Free on 1:00 (fastest pace)
    8 x 100 Kick on 2:00 (used new Positive Drive fins)
    1 x 50 Breaststroke Kick
    400 IM Drill/Free Swim by 25s Cool-Down
    Total Yards - 3650

    It was unusual to do a full workout after the two week taper period, but I held all the times and actually felt better than I thought I would after three days of racing. The warm-ups and free sets felt like pretty "easy speed" swims. The kick set, however, with the new PDFs had me really feeling my legs by the end in a way my short fins do not. I will probably transition to these for the time being in order to continue to build my leg strength and strengthen my kick (a.k.a. faster racing times). YAY!

    On a totally side note, the nice thing about getting back to full workouts is that my FLOG will finally (in a few days) start being happy with me again. Guess my FLOG just didn't understand my taper.....

    Enjoy your swims today!
    Swim Workouts
  12. RIP Greta

    by , April 19th, 2011 at 12:55 PM (Swimming, Life, and Other Stuff!)
    Shortly after rising this morning I heard on the news that Greta Waitz had succumbed to breast cancer at age 57.
    Greta Waitz revolutionized the sport of marathoning for women in the late 1970's and '80s. Greta was a true trail-blazer for all of us who have ever completed a marathon.
    In 1978 Fred Lebow thought Greta would make a good rabbit for the women's marathon so he invited her to come run at least the first half of the race to pace the leaders to a faster time. Since she was unknown in the world of marathoning and road-racing her name wasn't even listed in the program. Greta not only lead the race, she made an amazing break-away at the 20 mile mark resulting in a convincing victory and a world record by 2 full minutes!!! The public address announcer at the finish had to admit he didn't know who she was!
    It wasn't long after her amazing first victory that the city of NYC adopted her as their Queen of the marathon. Greta went on to win NYC an amazing nine times. During the course of her amazing running career she also garnered a Silver Medal in the '84 LA Olympics, and a Gold Medal in the '83 World's held in Helsinki.
    Her final marathon was a slow and emotional tour of the NYC course. The iconic leader of NYRRC and Marathon Fred Lebow was suffering from brain cancer but wanted to participate in the world famous marathon he had worked so hard to build. Greta and Fred ran the race together in over 5 hours. It was the last marathon for both of them.
    I had the opportunity to share a meal with Greta in Boston once. I was amazed by her poise, sense of humor, and ability to relate to all types of runners while sharing her passion for the sport we all love.
    RIP Greta!

    Updated April 19th, 2011 at 01:22 PM by Bobinator

  13. Y Nationals Results

    by , April 19th, 2011 at 12:49 PM (Year Three: The Road Back)
    Well, my first Y Nationals meet is now officially in the books. I must say, I HAD A BLAST! Ft. Lauderdale is an amazingly beautiful place and I could easily get used to training at the Ft. Lauderdale Aquatic Center - what a place!

    Here's how I did (in order of events swam, personal bests marked with ):

    200 Mixed Medley Relay - did free, went 30.54
    50 Fly - went 33.11
    200 Free - went 2:30.02
    400 Women's Free Relay - went 1:06.91
    200 Women's Medley Relay - did fly, went 31.79
    50 Free - went 29.80
    100 Fly - went 1:19.70 (0.2 off my PB, but :02 faster than my time at the state meet 2 weeks ago)
    200 Women's Free Relay - went 30.19
    200 Mixed Free Relay - went 30.21
    100 IM - went 1:21.19
    100 Free - went 1:07.16
    50 Back - went 38.48 (0.1 off my PB)

    All in all, a great meet with great swims. Of the swims above, I placed 7th or 8th in three individual events. For relays, 2 of them finished 4th, 1 finished 6th, and 1 finished 7th.


    Biggest lesson learned: Pacing - blew both my 100 Free and 200 Free splits by going out too fast and not being able to finish strong. Will be working on endurance.

    New goal: Keep getting NQT's in anticipation of going to 2012 USMS Long Course Nationals in Omaha. If relay starts count, the 50 Fly is my first ever NQT. If they don't count, then I'm within 0.5-1.5 seconds for three events - with over a year to keep improving.

    Next race to add: The 200 IM. It's time to fix my breaststroke kick and start racing this one. While I can fake a 25 breaststroke with a great pullout (which I did NOT have at Y Nats and still managed to drop over 2 seconds on the 100 IM), I am much more leery about trying to "fake" a 50 breast - time to learn the blasted kick!

    Other workout focus: Fly - build endurance so I can finish strong on the 100 Fly - and perhaps bump up to the 200 Fly in the relatively near future.

    So glad that I went to Y Nationals. Can't wait for next year!
    Swim Workouts
  14. Working on Breathing

    by , April 19th, 2011 at 12:17 PM (Too Neurotic to be Suitably Aquatic)
    Yesterday, went to the gym and tried out a new old-school lifting routine. Bench presses, squats, deadlifts. Except I go to Club Barney, and there's only two free-standing barbells available, and the hoopleheads* had already laid claim to it. So there were no deadlifts to be done yet. Still, the bench presses made me feel powerful. And we did some isometric work as well to keep those injury-prone muscles injury-free.

    Top bench press weight: 65
    Top Squat weight: 65

    Swam at the Tarrytown YMCA today, with a workout adapted from a teammate. I liked it, a balanced mix of some IM work, which I tend to ignore in my desire not to swim as slowly as I can.

    200 swim
    10x50: 1&2, swim 3-6IMO, 7&8 build, 9&10 stroke
    4x50 kick
    100 pull

    3x200 IM @ 3:45
    4x75 @ 1:15
    3x100 IM @ 2:00
    4x50 @ :45
    50 EZ
    4x75 kick

    200 warm down
    4700 yards total

    **I stuck to the interval on the first round through, but the second time around I started to ignore the clock, except for the one telling me how much longer until I had to catch the bus.

    **Working on: no breathing between the flags, engaging my elbow at the catch, and turning my head as little as possible on the breath.

    **Speed work was hard because that pool is HOT.

    **Butterfly is starting to feel a little more natural, but like backstroke & breast, I'm not certain what I can do to pick up the pace, right now the only improvement I'm seeing is making it hurt less to do more.

    In other news, I got an inhaler yesterday from my doctor, just in time for me to not really need it, as the wheezing of the past two nights went away on its own. No matter, now I'm just one prop closer to my dramatic one-woman interpretation of "The Goonies."

    *The BF & I are currently watching Deadwood on DVD. It has gotten into my brain.
  15. Fri - Tues Recap...trying to stay accountable

    by , April 19th, 2011 at 11:39 AM (Dan's hobby/obsession)
    Friday, Apr. 15
    5:30am with Monroe Y Masters (MYM)
    3,300yds, 1hr 5 min

    300 warm up
    6x50 @ :50 fist drill/ swim by 25
    3x100 kick @ 2:10 75mod/25fast (1:45's)
    2x200 @ 3:00 neg. split (2:16, 2:17)
    10 x 75 @ 1:15 odds free (except 9, fly), evens back
    50 easy
    300 free @ 4:30 (3:40)
    200 IM @ 3:30 (2:50)
    100 free @ 1:30 easy
    200 IM @ 3:30 (2:55)
    300 free @ 4:30 (cool down)
    100 misc. fun relays

    Quite a bit of variety this morning. My shoulders were a bit tired from Thursday's short, IM workout. So I didn't swim as fast as I should have. A good workout.

    Run: 3.6 miles 7:20/mi pace
    Wts: 45min

    Sat, Apr 16
    Run: 7 miles 7:45/mi pace

    Sun, Apr 17
    Early morning to head over to Bainbridge Island to run a half-marathon with my swimming buddy Dan U. 9:00am race and we had a choice of a 6:10 or 7:55 ferry. Either be really early or rushed to get to the starting line. We decided to be early and get a quiet bite to eat at a bakery near the starting line.

    It was a nice morning, no pouring rain and not too cold. By the time we finished breakfast, the sun had broken through the clouds and the temperature had risen to the mid 40's. It was the nicest race start so far this year.

    The good weather held throughout the race and I had a good run. There were several good sized climbs during this race - 3 over 6% grade between 0.5 and 1.0 miles long. But I was using this race to experiment with pacing and nutrition so the hills were just another chance to work on my race strategies.

    1:38:07 - 7:30/mi pace

    Mon Apr 17
    Solo swim at the local Y
    I'd hoped to put in about 5,000yds today to work on some mid-distance sets and make up some ground on my GTD log. Two days out of the water and a long run on Sunday killed that plan. I discovered an impingement in my right shoulder and my legs turned to rubber after about 1,000yds. I did some short stroke drills and called it a day.

    600 swim
    8x50 kick @ 1:00 - no board alternating back flutter/side flutter/back flutter/side fly
    6x100 pull @ 1:25 -- shoulder impingement made itself known here
    10 x 25 @ :30 alt. back / breast
    4x 50 @ 1:00 alt. back / breast
    550 misc. breaststroke drills & swims

    Tues Apr 18

    MYM practice 5:30am
    I had hoped that skipping my weight training Monday night would rest my arms enough so I'd swim well this morning. No luck. Sore in both shoulders this morning. Rather than bail on practice, I decided to try to work out the tightness at practice.

    It was ugly. No smoothness today at all. My recovery was painful and was filled with pauses. Towards the end I was starting to get some smoothness back, but not enough to swim well or even attempt butterfly. It's a bit frustrating. I'll try ice and some stretching today. Hopefully tomorrow I'll be able to do some decent swimming.

    300 warm up
    10x50 alt kick (1:00) & swim (:50)
    10 x 100 free @ :05 rest -- supposed to be a proxy for a timed 1,000 -- I limped through & ended at 14:00 - :10(to lane leader) - (:55 total rest (7x:05 + 2x:10) = 12:55 :-P As sore as my arms are, I was lucky to get that time
    4x(75 fast @ 1:05, 75 easy @ 1:05, 75 stroke @ 1:20)
    2x100IM kick @ 2:15
    2x100IM drill @ 1:45
    2x100IM swim @ 1:45
  16. Tuesday, 4/19/11

    by , April 19th, 2011 at 11:27 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo
    10 days to go!

    Pretty easy workout today.

    Warm up (1500)
    300 Swim
    - 200 free/100 back
    4 x 75/1:20 build each
    - 1-2 free, 3-4 back
    400 IM drilll and/or kick
    - did this as 25 kick/25 drill
    4 x 75/cso - 25 scull/25 fists/25 swim
    - 1-2 free, 3-4 back
    8 x 25/30 Strong Choice of stroke
    - IMO on these

    Main Set (500) Swim w/Fins
    10 x 50/1:00 every 3rd FAST
    - every 3rd was: fly-31, back-32, free-28. Others were all free, around 37

    Warm down
    10 min easy swim, back and free (600 yards)

    Total: 2600 yards
  17. My takeaways from Y Nats

    by , April 19th, 2011 at 09:47 AM (Life in the (not so) fast lane)
    This past weekend I participated in Y Nationals. I'm very glad I was able to go. I had a blast and met a bunch of great folks. Since I've been doing masters swimming for just over one year now, I think this meet was a good measure of how much progress I've made since I started (it's a lot! I'm very happy). I also think my results are a good indicator of what I need to work on next.

    My times were:

    50 free: 28.03*
    100 free: 1:08.38
    200 free: 2:31.17
    100 IM: 1:23.03
    200 IM: 3:09.99
    400 IM: Let's just say 6+ min, but I did it!
    50 breast: 38.51*
    100 breast: 1:28.44

    * = personal bests. I had never swum a 200 or 400 IM or 100 breast for time before so I guess those are too.

    Anyway, my takeaways from this meet are:

    1. My backstroke is an atrocity, especially swimming it outdoors and relying on peripheral vision, and it's absolutely killing my IM times. Fixing it is my top priority now.
    2. I really need to figure out how to pace a 200, perhaps even a 100. Being a noob, I've focused on other things, but that definitely needs work.
    3. I seem to make a lot of silly mental mistakes. Fatigue is one thing, but I was doing goofy things early and often.
    4. For me at least, the 100 breast is a surprisingly painful event. I have not yet attempted a 200.
    4. My 50 and 100 free times have been steadily decreasing the last few meets. This time, the 100 free was my last event of the meet and I was dog tired. I was just kind of cruising, but still, my time was far from awful by my standards.
  18. MATT Tuesday Workout

    by , April 19th, 2011 at 09:34 AM (Pete's swim blog)
    Felt pretty good today. Struggled a bit on the 100s at the end at first. Eventually worked my way down to 1:15s


    500 Warm up

    6 x 50 - :45

    125 - 2:00
    125 - 1:55
    2 x 250 - 4:00 (200 Free/50 Fly)
    125 - 1:50
    125 - 1:45

    50 Easy

    2 x 50 Back/75 Free - 2:00
    2 x 250 - 4:00 (200 Free/50 Kick)

    50 Easy

    2 x 50 Breast/75 Free - 2:00
    50 Fly/150 Free/50 Fly - 4:00

    50 Easy

    3 Times Through
    * 3 x 100 Free - 1:20
    * 1:00 Rest

    100 Cool Down

    (4200 Total)
    Swim Workouts
  19. Back to the Rick Benner Workouts

    by , April 19th, 2011 at 07:27 AM (Mixing it up this year)
    I am back to the old workouts I did with the kids. I don't have the same amount of time but can modify them enough to get something out of them.

    I have to get out of the Go The Distance mindset and just do the quality I need.

    The fly felt really strong and I actually held :50's which is good for me.

    3x100@1:40 Free
    5x50@1:05 Fly
    3x100@1:40 Free w/paddles & bouy
    3x100@1:30 Free
    5x50@1:05 Fly
    5x50@1:05 Back
    3x100@1:40 Free kick w/fins
    3x100@1:40 Free w/paddles & bouy
    3x100@1:30 Free
    5x50@1:05 Breast
    3x100@1:40 Free w/paddles & bouy
    200 Free EASY

    Total 3300 yards
  20. Day 4 a day late

    by , April 18th, 2011 at 08:49 PM (Mixing it up this year)
    Sunday went well with the 200 Fly and 100 Free and only 3 heats of fly and 4 heats of free between. Matched my times and placed 4th in the 200 and 7th in the 100.

    Total 2000 yards for the day

    Today swam at the Y in the warm pool and just swam an easy 2000 yards nothing fast of hard.

    Trying to loosen up the muscle behind the scapula on the right side which has been hurting every time I breath in. It started on Saturday and is still continuing even with the tennis ball work on them.