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  1. Long course and I had to share, yuck

    by , March 12th, 2010 at 08:15 AM (Mixing it up this year)
    It is fine when you share with someone your speed but when you get a slow swimmer who starts just before you are ready to start an interval and have to leave them in the dust.

    500 Free
    5x100@1:45 fREE
    500 Free kick w/fins every 3rd fast
    5x100@2:00 back kick w/fins modertate to fast pace
    5x100@1:45 Free w/paddles & fins long & loose
    5x100@2:00 Free sprint 15 meters in to wall and 15 meters out rest easy
    500 Free w/snorkle

    3500 meters
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  2. 03-11-2010 Aquasol workout

    by , March 12th, 2010 at 07:39 AM (Swim like an Orca, but faster !)
    Aquasol 6PM-7:30PM
    Warm 200Fr 100P 100K
    Free Set (1000/1400)
    10x100 FR on 1:30 (~1:15-1:22)
    Fly Kick Set (3000/4400)
    1000 Fly K w/fins & board
    2x500 Fly K w/fins & snorkel (one 500 w/small Finis board, one w/o)
    10x100 Fly K w/fins and board on 1:45
    Sprint (250/4650)
    10x25 Sprint (mix IM) on:40 no breath on FR,
    100cool
    (4750 SCY)


    A lot of dolphin kicking!
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  3. Thursday Nasti Workout

    by , March 11th, 2010 at 10:20 PM (Swimming, Life, and Other Stuff!)
    I had a chiropractic treatment followed by grasston therapy right after school today. I dread these sessions soooo much all day leading up to it but I think they are helping my shoulder/neck situation tremendously. I usually take the night off swimming after my treatment but tonight I needed to swim. It worked out fine; no pain at all. The bruising was gaudy and ugly. I'm sure my lane mates thought I'd been beaten.
    Here's the workout:
    **600 Warm-up Swim
    **2 X 300 Freestyle on 4:30 interval (1st one paddles/fins, 2nd one plain)
    **4 X 50 Flutter Kick on 1:00 (I used fins)
    **6 X 100 (alternate stroke/free) on 2:00
    **200 swim with paddles/fins
    **4 X 50 on 1:10 Descending (:40, :40, :39, :38)
    rest 1 minute
    **4 X 50 on 1:10 Descending (:39, :39, :39, :38)
    **400 Easy Swim Down (200 Free/200 Back)
    3,000 scy

    TGIF!! I had a great week but I'm looking forward to the week-end.
    Meet Sunday at the University of Louisville! I'm not sure what I'm swimming; I'm deck entering.

    Next week is the National AAHPERD Convention here in Indy! I'm psyched! I'm going Tues, Thurs, Fri, and Saturday! The time off work will be great plus I am hoping to learn and make new connections with fellow professionals!
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  4. Immobile, Thursday, March 11

    by , March 11th, 2010 at 05:03 PM (The FAF AFAP Digest)
    Commentary Only:

    Well, this cold hit me like a ton of bricks and I am practically immobile. I am a couch potato; all thoughts of exercise have vanished. I think this is the kind of cold that will take some time to recover from. I just hope I can get out of bed to go to my kid's meet tomorrow am.

    The good news is that, despite some people's public gloating over my suit problem, I have ordered a new suit. And -- thanks to the fabulous Eney Jones -- I have a new back up B70 in my size, a leftover from her high school team. So I will be well clad at my champ meets and covered in the event of a blow out, no thanks to B70 customer service though.

    1. Here's a variation of burpees, called "warrior burpees" that looked interesting:

    [ame="http://www.youtube.com/watch?v=LMsSqEWndWo"]YouTube- Body Weight Culture.com-Warrior Burpees Workout rosstraining[/ame]


    2. I also ran across this article on papaya, which I love:

    http://www.myfoxaustin.com/dpps/news...100309_6475829


    3. Cutting Edge gear: Check out this cool 2010 tri gear from 2XU:

    http://www.facebook.com/photo.php?pi...&id=1258446196

    4. Eat your veggies!

    http://www.huffingtonpost.com/rip-es..._b_170910.html


    5. Sprint Advice: I also have to record Michelle Chow's absolutely excellent sprint advice here so that I can re-read it. Thanks Michelle, you rock!

    Remember EVERY race starts with a dive. Or a backstroke start. Not just the 50 free. You knock 1/5 second off your start and breakout, that is 1/2 second of any event. Welcome to 59.50!!!

    You have one fast turn in a 50. But you have THREE in a 100. Even more reason to work on your turns!!!

    How to do it? Try these!

    Do 6 x, 8x, or even 10x if you can handle the body jarring - dive/breakout/FOUR fast strokes. Emphasis is on gettting the right angle of entry, streamline position, and up and into your race pace immediately, then shut it off. I find that doing 25's or even 12 1/2's sometimes inhibits me from getting that real blast-off feeling. It may not be practical to always do dives, but if you only do fast stuff from the wall.....you aren't starting from the wall in a race! NOT the same angle!!

    It sounds like your problem isn't so much getting the arms going, but if you have bad starts and splatting-turns, you are essentially doing 3 races from a dead start each time (at the official start, again when you break out, and once more after your turn). If you are "flailing" as you say, it may be because you haven't "set up" your initial momentum, so you have no choice but to start flailing to get your speed.

    Turn work: break it down completely. Start at the wall, get under the water in the EXACT streamline position (feet on the wall) you would PUSH OFF the wall on a flip turn. Take a big breath, now! Get under the water, and start from a DEAD start, and PUSH off, kick, break out, and take FOUR strokes. Same theory. You will feel EVERY inefficiency from a dead start.
    3. Reverse it, and practice going into the wall. Do it with stopping with your feet at the wall, or do the turn pushing off on your back. I like to focus on staying in alignment and not getting lazing and slapping my legs every which way and what the heck are my arms doing?

    Start with both hands on the wall. Kick freestlye, really hard, no breathing! Then have someone randomly yell, GO! and then you do an open turn as fast as you possibly can, kick off the wall, and take 4 fast strokes. It works best kicking freestyle, turning and going fly or breast.

    Dive, dive, dive. Again, it's part of every race! I usually take a day and do all those special things by myself. If you do 1 dive a day, that's hundreds a year. It will make a huge difference.

    Underwaters. I am a huge fan of these. I usually do 25's underwater right after my basic warmup (400 or 500). Usually 4 x 25 on 45 or 1 minute (SCM). I use that time to do a "body scan", and think about my joints loosening up, and to relax from my hectic schedule, and open up my lungs.

    Mental toughness! Do you know your breathing pattern for your 50 and 100's? You should. Do you execute them, without fail? In a race, do you know exactly where you are? These are things you can train your mind. It requires no physical effort! I like that!

    Think of it this way: You have to find the right 10 hits to put on your greatest hits album. You have to pick and chose the best (or lowest hanging fruit) 10 things to do that will maximize your performance in your chosen events, and you cannot have a profound weakness in any one area. Doing things you are already good at isn't going to make you better - but doing the things you really hate and are not good at will improve your performance! (And while I am on my soapbox - if you are doing "drills" on the same interval as you swim, then you either aren't doing them right or you are doing drills you are already good at, so pick something else! And don't swim on my feet! Grr!)

    Think about it this way: start & breakout & 4 strokes? 15 meters. In & out of 3 turns? 3 x 10 meters = 30 meters. The finish? 5 meters. That's 50 meters, or HALF of your race!!! I would classify these as more in the "mental" category - simply because it is a LAPSE of attention here that will impact your peformance. The middle swimming bits - you almost never hear people say - "I forgot to swim fast in the middle!" or "I really blew the middle swimming bits but I did hit my start, turns, and wow, did you see that finish?"

    Updated March 11th, 2010 at 05:30 PM by The Fortress

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  5. Thu Mar 11th 2010

    by , March 11th, 2010 at 02:00 PM (Ande's Swimming Blog)
    Thu Mar 11th 2010

    in Orlando FL
    Tue Mar 23rd - Sun Mar 28
    need to figure out where to train

    swam on Wednesday
    didn't have time to post it
    can't remember what we did

    Went to Taylor swift last night,
    got home late
    forgot to turn my phone from vibrate to sound
    Overslept, woke around 5:55ish


    got this email about practice times

    next week:
    March 15th -19th all mornings
    M - F are
    6:30-8am
    Noons and nights are normal.
    Saturday 7:30 - 9am this week and next
    Sun 12 - 1:15 this week and next
    Have a great Spring Break and safe travels.
    Whitney



    TODAYS SWIM PRACTICE

    Swim Center
    scy, main pool,
    Whitney coached
    6:30 - 8:00
    swam with Michael Lovato, Ritchie, & erin
    beside tyler jon, larry & Max
    arrived close to 7:00 am


    warm up:
    missed it

    Main Set
    2 x 500
    missed the first one
    went 5:50 on 2nd one

    2 x 400 fr 75%, 90%
    went 4:21 on 2nd one

    2 x 300
    went 3:09 on 2nd one

    2 x 200 fr
    went 2:04 on 2nd one

    2 x 100 fr
    went 59 on 2nd one but smacked hands with Jon

    assigned 20 x 50
    odds: K fast evens: moderate swim
    did 10 x 50 k strong did some fly with no board & some flutter with a board


    2010 MEETS:


    April 9 -11 The Woodlands, TX Countdown
    2010 South Central Zone Short Course Championships
    INFO


    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events

    Updated March 11th, 2010 at 02:18 PM by ande

    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 Workout -03/12/10

    by , March 11th, 2010 at 01:50 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 1:45
    4 X 100 kick 2:15
    4 X 100 IM 1:45

    8 X 50 descend 1-4/5-8 :50
    16 X 25 up tempo :30

    3 X 100 free 1:30
    6 X 25 sprint kick :45
    Three times through.
    100's: 1 easy/1 fast/1 easy

    8 X 25 sprint 1:00

    3 X 100 IM 1:45
    2 X 100 50 fly/50 free 2:00
    3 X 100 IM 1:45
    2 X 100 back 2:00
    3 X 100 IM 1:45
    2 X 100 breast 2:00

    WARM DOWN: 4 X 50 easy 1:00

    5250Y
    Categories
    Swim Workouts
  7. Thursday, 3/11/10

    by , March 11th, 2010 at 12:20 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    200 swim free
    200 kick in streamline on back
    200 pull alt. 50 fr/50 back

    6 x 50 on 1:00, alt. Drill/build by 25
    (alt free and back. Drill was fist drill for both)

    2x around:
    {
    3 x 50 kick on 1:10 desc. 1-3
    100 easy
    3 x 100 swim 1:40 for free, 1:45 for back, desc. 1-3
    100 easy
    4 x 75 pull on 1:15 for free 1:25 for back (on free breathe every 3)
    Round 1 is free; Round 2 is choice.

    (for free: 60-55-52 on kick; 1:22-1:20-1:18 on 100's, and around 1:00± on 75's
    for back: 60-56-54 on kick, 1:32-1:28-1:25 on 100's, and around 1:10± on 75's)
    }
    Swim 4 x 25 choice on :30 #3,FAST all free

    Swim down 100
    --
    Total: 3000 yards
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  8. I Should Have Asked for an Autograph

    I felt sluggish all day yesterday and didn’t go to the pool until after dinner, when I suddenly got an urge do to my team’s late Wednesday night workout. On the way over to the pool I walked by a horse and a donkey on the sidewalk. They were by a horse trailer, but were neither loading nor unloading—each was just standing there with handlers who were keeping them calm. They were beautiful animals. This was behind Lincoln Center, so I guessed that they were probably waiting for their cue to be led onstage for an opera production or something. [I looked up the Metropolitan Opera’s schedule, and they were performing La Boheme last night—they still do Zeffirelli’s staging of it, so live horses sounds about right.]

    When I got to the pool I met Coach Scott, who began coaching with us about a month ago. After my meet this past Sunday, I was trying to figure out ways to continue getting some good feedback on my strokes, particularly my BR and FL, which I have been reworking over the last month. Well, it turns out that Scott is really into technique work. Hurray! I asked him especially for some tips on my breaststroke during that part of the workout, and got some good pointers about my hand and head positions. It’s great when things seem to come along right when you’re looking for them.

    The water was about 85 degrees, fine for the majority of the workout, which featured drills and long intervals. Here’s what we did:

    450 warmup

    12 x 50 FR drill @ 1:05: 1st 6 = 25 right arm + 25 left arm; 2nd 6 = catchup [focused on maintaining strong kick and snappy rotation]

    8 x 75 BK (25 drill/50 swim) @ 1:30
    8 x 75 BK kick @ :40

    6 x 75 BR (25 drill/50 swim) @ 1:35 [Here I worked on bringing my hands closer to the surface on my recovery. It definitely seemed more powerful.]
    6 x 25 BR kick @ :40

    4 x 25 FL (25 drill/25 swim) @ 1:00
    4 x 25 FL kick @ :40

    8 x 100 FR/BK halfsies, 4 @ 1:25, 4 @ 1:30 [kept all at 1:15-1:20—this definitely got tough!]

    150 warmdown

    I looked for the animals again on my way home, but they were gone. (Maybe they were back at the stable anxiously awaiting their reviews?) I’ll look for them again next week—I’m definitely going to this workout again!
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  9. Felt alot faster today but I took a while to get there

    by , March 11th, 2010 at 07:32 AM (Mixing it up this year)
    Tried working on some 20 yard sprints and they felt great. My stroke felt better, stronger and faster. Don't know if it actually was though.

    1000 as 200 swim/pull/swim/kick/swim
    500 free kick w/fins middle 100 fast
    500 kick w/fins on back alt 100 back/100 fly
    10x50 Free from blocks as 20 yards sprint easy 30 back
    5x100@1:30 w/paddles & bouy as 50free/50back just make them this is a recovery
    200 free w/snorkle
    100 free kick w/snorkle
    200 Free easy

    Total 3500 yards
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  10. Wed., March 10

    by , March 10th, 2010 at 09:18 PM (The FAF AFAP Digest)
    Woke up with a head cold today. Seems to be going around according to forum comments. And it serves me right. I've been bragging all winter about how, while I was surrounded by sick kids, I've been perfectly healthy. Jimi would say this is superstitious, but I somehow think it is linked to the precipitous rise in temperature from 30s to 66 the last couple days. I did slog off to the gym and do a paltry dryland workout.

    Drylands:

    windshield wipers, 1 x 25
    elevated hip raise/pulse ups, 1 x 15
    elevated push ups, 2 x 15
    Icarian incline lever pull, 80 x 2 x 10
    dead bugs on bosu, 1 x 25
    hip hinges w/12.5 DBs, 1 x 15, each leg
    squats throwing med ball, 2 x 15
    hanging straight leg raise, 1 x 15

    prone scapular scrunches, 1 x 25
    internal and external rotators, 10 x 2 x 15, each arm
    seated straight arm dips, 60 x 2 x 25


    Commentary:

    I was really looking forward to a long steam after this. But, to my chagrin, the steam room was broken. I intended to go home and do P90X Stretch this evening. But after all the to and fro-ing with the kids, I'm too beat. I'm going to lay on the couch and watch vapid DVR'd TV instead. I'm hoping a good night's sleep will prevent it from worsening. Otherwise, I'll likely do a recovery swim tomorrow or take a day off.

    I still haven't heard from B70, so will call Megan tomorrow. Jim C. was making fun of me by saying they didn't have any kids' suits left. lol. I'm going to order another tech suit tonight as a precaution.


    Meets:

    I'm kind of excited! There had been another meet added to the PV masters schedule at the Freedom Center on April 10. http://www.vaswim.org/meets/2010/SUN...ril%202010.pdf. And warm up is not until 10:00 am. I plan on only 2-3 events: 100 breast, 50 back, 50 free. I would've liked to try my no breather 50 fly, but that's right after the 100 breast, so that will have to wait for Zones. This is a fairly fast pool only 40 minutes away, so it's a much better option for me than the Warrenton meet this weekend.


    FINA:

    Because I am a viciously competitive sort, , I did check to see whether some of my times made the FINA Top Ten. I improved over last year and had my first FINA TT in 100 fly.

    SCM:

    2nd, 50 back, 31.1
    3rd, 100 back, 1:09.8
    3rd, 50 fly, 29.6
    9th, 100 fly, 1:09.8
    8th, 50 free, 28.20
    8th, 100 IM, 1:11.5

    LCM:

    1st, 50 back, 31.99
    8th, 100 back, 1:14.6 (kinda shocked to see this here as it was my double calf cramps swim at Nats)
    3rd, 50 fly, 29.7
    6th, 50 free, 28.5

    The event I improved the most in was my SCM 100 back. Looking forward to checking up on some of my friends.


    Blender:

    Oh, and my trusty smoothie blender finally imploded this am. (Mr. Fort and I were just chatting about how it was likely going to be history soon.) I was covered in a blackberry based smoothie -- blech! I think I'm going to buy one of those Vita-Mix blenders.
  11. Monofinning for victory! //

    by , March 10th, 2010 at 09:05 PM (The Labours of SwimStud)
    Had a good swim this morning after PT appointment. It went thusly:

    Warm up
    200 Swim snorkel
    200 Kick
    200 Pull paddles

    Main
    10 x 100 1:40 held 1:30's first was probably 1:20, but felt tired from the weights and running earlier this week.
    10 x 50 :45 these were tough, I was not getting them done as fast as I'd like but I am proud of the fact that I lost my interval around #6 and fought hard to get back on track for 9 and 10
    200 EZ

    Fly Kick Set
    10 x 25 MF shooters :30 did 4 front then 3 each side. Took a breath on some, especially near the end.
    10 x 25 shooters no fins :45 had to take 1 breath on these.
    100 MF on back
    100 SDK on back half way under halfway over with hands at side....tiring!

    100 EZ FR

    Breaststroke Set
    4 x 50 fast 1:15

    Kick Set

    500 fin kick with board

    Cool Down
    4 x 50
    4000 in about 90mins


    Later in the day I lifted weights and stretched for 45 minutes and had a muscle milk for recovery.
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  12. Sarasota Y Sharks Masters 5:30 Workout -03/11/10

    by , March 10th, 2010 at 02:36 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    3 X 100 1:40
    3 X 200 3:00
    3 X 150 2:15
    3 X 250 3:45

    2 X 200 kick 4:30

    8 X 25 sprint kick :45

    2 X 100 stroke 2:00
    1 X 100 free 2:00
    4 X 75 stroke 1:30
    1 X 100 free 2:00
    6 X 50 stroke 1:00
    1 X 100 free -

    1 X 100 easy free 2:00
    4 X 25 sprint kick :45
    4 X 25 sprint*choice* :45
    Three times through breaking between rounds.

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  13. Kicking and more kicking

    by , March 10th, 2010 at 12:21 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    200 swim free
    200 kick choice
    200 IM drill
    200 pull back
    200 swim free

    kick 4 x 100 w/15 sec. rest:one of each stroke, middle 50 faster
    swim 100 free w/15 sec. rest

    kick 4 x 100 free w/15 sec. rest: last 25 faster
    swim 100 free w/15 sec. rest

    kick 4 x 100 choice w/15 sec. rest: descend 1-4; #4 should be pretty fast
    swim 100 easy choice

    pull 8 x 50 free on 55: #3, 5, and 8 faster (but not all out) than the others

    200 easy swim down
    --
    Total: 3000 yards
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  14. Felt like I could have sleep swam today

    by , March 10th, 2010 at 07:26 AM (Mixing it up this year)
    So tired this morning but still had to go thru the ritual. I can't break the habit. Could have used a waterproof pillow on the first 500 free kick.

    5x200@3:30 Free easy
    500 Free kick w/fins every 3rd fast
    500 Free kick w/fins on side alt sides by 25 w/good dolphin kickouts
    10x50@1:00 Fly did last one in :34

    Pyramid Free w/paddles & bouy
    50@:45
    100@1:30
    150@2:15
    200@3:00
    200@3:00
    150@2:15
    100@1:30
    50@:45

    500 Free alt 50 free/50 drill

    Total 4000 yards
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  15. 03-09-2010 Tuesday Workout

    by , March 10th, 2010 at 12:29 AM (Swim like an Orca, but faster !)
    Aquasol - 6PM - 7PM


    Warm (400) 200FR, 200IM drill
    Pyramid Set (2000/2400)
    100FR, 200FR, 300FR, 400FR (on 1:30 multiples)
    Pull 400, 300, 200, 100 (last on 1:18)
    Kick (450/2850)
    4x75FR Kick no fins, w/board on 2:00
    2x75BK Kick no fins on 1:30
    IM Set (600/3450)
    6x100IM des. on 2:00 (1:35, 1:34, 1:33, 1:29, 1:25)
    Broken IM Sprints (600/4050)
    24 x 25 IM order on :30 by 100's rest :30.


    Cool 100 (4150 SCY)


    Tonight was just 2 masters (aged groupers) surrounded by
    little age groupers and some seniors (the Seniors that are on the High School team practiced earlier)
    I got a pair of TYR TI Racers goggles and they have a great unblocked peripheral view. It was nice to see the lane lines for a change without running into them all the time, I am able to keep my head back. I also demoed a FINIS shooter mono-fin & a trainer mono-fin a couple of days ago. I was inspired by the 2 free-divers featured on "The Cove" a few months ago( the documentary that exposes the sly Japanese and their terrible dolphin harvesting)...I liked the shooter, great for underwater work, and for getting air on the butterfly! I was told it greatly improves technique and I should feel and notice the difference.
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  16. Nasti Tuesday

    by , March 9th, 2010 at 10:20 PM (Swimming, Life, and Other Stuff!)
    We got an extra 5 minutes in the pool due to the age-groupers getting out early. Here's the workout:

    **600 freestyle warm-up swim
    **200 backstroke steady
    **8 X 75 free on 1:20 interval
    **250 Kick (back w/fins)
    **3 X (3 x 50 free on 1:00 / 3 x 50 stroke)
    **200 Freestyle Pull with
    buoy/paddles
    **3 X 100 Freestyle on 2:00 (descend :5 each 100)
    **ez 100 IM cool-down
    3150 scy

    I am going to do the Cardinal Invite at the U of Louisville this Sunday. I wish they had a 1,650! It's hard to find meets with the mile. I guess I will try to swim a good 200 Free/ 200 Back/ 500 Free/ and will probably do the 50 fly for fun!
    I kinda hate to give Sunday up! It's turned into my organizational day(house and work). I'll have to work extra hard Saturday.
    Tally ho!
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  17. Swim + Woohoo!, Tuesday, March 9

    by , March 9th, 2010 at 09:44 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    5 x 100 single arm fly @ 1:45

    Main Sets:

    10 x 50 double shooters on back w/MF @ 1:00
    1-8 cruise
    9 =AFAP (went 20 or 20.5)
    10 =EZ

    50 EZ

    10 x 50 @ 1:00, done 25 fly w/fins + 25 EZ
    1-8 = easy speed fly
    9 =AFAP (went 24ish)*
    10 = EZ

    * I did this 50 fly a no breather except for a breath at the turn. I think I'll swim it this way at Zones. Don't think I can do it in meters, but seems doable in SCY.

    50 EZ

    6 x (25 breast + 25 EZ)
    working on long pullouts
    3 w/fins (got to about 17-18 meter mark)
    3 w/o fins (got to 13-14 meter mark)

    6 x (25 AFAP + 25 EZ)
    AFAPs = 3 fast free, 1 evil, 1 doggy paddle drill, 1 flutter kick

    100 EZ

    Total: 3050

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


    Commentary:

    Didn't get to the gym today, but plan to go tomorrow for a short workout. That will be my last gym session before the Albatross meet on March 20, where I'm signed up to swim the 100 fly, 50 back, 50 fly and 50 free and a 200 mixed relay. https://www.clubassistant.com/club/m...1409&smid=1992. I'm glad Jeff Roddin has the foresight to keep the 100 fly first; otherwise, the likelihood of me scratching increases dramatically. If anyone hears me mumble about this before the race, feel free to escort me to the blocks!

    I had a good night's sleep last night and felt much better today, especially in the water. Two CVDB workouts in a row felt great! However, I'm a total delinquent on stretching and RC the last few days.

    Hard Sets:

    Wanted to share a couple things from other forumites. In case you didn't read Jim Corbeau's blog, he has some great ideas for "back half" sets:

    (a) 50 FR swim on :40 @ 75%, 50 BR swim on :40 @ 85%, 25 BR swim @ 100%, rest 1:00-1:30. 6-8 of these.
    (b) 50 BR swim @ 80% w/ 10 sec rest, 75 BR swim @ 100%, rest 1:00-1:30. 4-6 of these.
    (c) 50 BR swim @ 80% w/ 20 sec rest, 25 BR swim @ 90% w/ 10 sec rest, 50 BR swim @ 100%, rest 1:00-1:30. 4-6 of these.

    (B is the worst by far in terms of pain.)

    Plus this from his old college coach, who now works only with the Cal BRstrokers:

    http://swimcoachdirect.blogspot.com/...-thinking.html.

    I also quizzed the famous RA about his fav lactate set, which is broken 100s consisting of: 50 @ 1:00, 25 @ :30, 25 kick @ :30.

    He told me he does them at a 10:00 send off, with a 200 EZ between each one and usually does 4-6. They must be done all out to the point of nausea. Well of course! lol

    So I see this set in my future soon. Possibly on Thursday if Speedo is feeling like lactate work or on Friday.


    FINA:

    Kirk Nelson clued me in on the forum that FINA tabulations for SCM and LCM are in. http://www.fina.org/database/main/tabulations.php.

    I haven't looked up all my times yet, but I did check on the 50 back LCM I swam at Indy. Very psyched that it held up, even if rankings are meaningless! This is my first time ever with a #1 FINA ranking, so I am pretty darn happy. This will definitely help me get over my gluten induced funk.


    [45-49]50m Backstroke Women Long Course
    Rank Full Name Country Time
    1 LIVINGSTON Leslie USA 31.99
    2 HIRAISHI Shizuko JPN 32.08
    3 PIPES-NEILSEN Karlyn USA 32.79
    4 SEICK Karin GER 33.37
    5 WARD Lisa USA 33.97
    6 JENKINS Valerie USA 34.18
    7 ERMISCH Sybille GER 34.27
    8 ALWINE EDER Maria ITA 34.33
    9 SCHRIGER Joan USA 34.38
    10 HIGURASHI Masami JPN 34.53

    Edit: Checked quickly: The only pattern I can discern is that I'm better in 50s in LCM (no turns) and 100s in SCM (not as far). lol


    Supplements:

    Here's an article dissing them: http://www.consumerreports.org/healt...strike-out.htm


    USMS Staff:

    Here's our USMS staff! Geek, notice the framed cap collection.

    [ame="http://www.youtube.com/watch?v=XkJxBm-jsLc&feature=player_embedded"]YouTube- Meet our USMS Staff[/ame]

    Updated March 10th, 2010 at 12:23 PM by The Fortress

    Categories
    Swim Workouts
  18. Running again!

    by , March 9th, 2010 at 07:56 PM (The Labours of SwimStud)
    Well I ran today for the fist time since my back spasm. I got in 4.5 miles in 41 minutes so I was pretty happy with it. Then I go onto my core routine and shoulder /RC set to finish off. I have the PT tomorrow for my back so it will be interesting to see how I feel upon awakening.
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    Uncategorized
  19. Sometimes the clock does lie

    Today I swam with my team at the John Jay College pool (scy). I was tempted not to go this morning because I was up late last night attending my husband’s choir’s concert. (It was terrific--well worth any lost sleep!) I was glad I did convince myself to get out of bed and go—the pool was not at all crowded (just 3 of us in my lane), the workout was well balanced, I had good lanemates, and I felt terrific when I got out of the water. Here’s what we did:

    800 warmup

    8 x half-pool 25s @ :25 (2 of each IM transition turn, 2 choice) [I wasn’t quite warmed up enough to do these at full speed, but did them at about ¾ speed and really focused on staying tight and in control]

    12 x 100: 2 x (3 x IM @ 1:50, 1:40, 1:30, 3 x FR @ 1:40, 1:30, 1:20) [kept IMs around 1:25, FRs at or under 1:15]

    100 easy

    4 x 125 Kick @ 2:40 (75FL/50BK, 75BK/50BR, 75BR/50FR, 75FR/50FL) [2:06, 2:14, 2:17, 2:07]

    100 easy

    4 x 225 FR @ 3:20 [I kept these right around 1:20 pace—I did some back on the first 2, but switched to all FR on the last 2 and was really struggling with to keep them on pace. I was considering doing a 200 FR at my next meet, but this set reminded me of everything I don’t like about that event—I think it brought me back to my senses.]

    100 easy

    20 x 25, odds @ :20, evens @ :40 [I did 2 fast FLs, 2 BK, 3 BR, and 3 FR. I was feeling really amazed at my times on these—I was bringing in the FLs on 13 and the BR on 16s and it was feeling easy—but then I realized that the clock at the far end of the pool was off by a few seconds. Oh well! It was a nice fantasy while it lasted!]

    200 upside-down IM warmdown

    Afterwards I went by the Y for weights and a good thorough stretch.

    My next meet will be on March 21—I’ll be swimming 100 IM, 50 FR, 50 BR, and 100 BR I sent off my entry today.
    Categories
    Uncategorized
  20. Sarasota Y Sharks Masters 5:30 Workout -03/10/10

    by , March 9th, 2010 at 01:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    1 X 300 4:30
    1 X 200 3:00
    4 X 150 2:15
    4 X 100 1:30

    4 X 100 kick 2:15

    8 X 25 sprint kick :45

    1 X 200 IM 3:30
    4 X 50 choice stroke 1:00
    4 X 25 choice stroke :40
    Twice through with a break between rounds.

    3 X 50 easy 1:00
    1 X 50 fast 1:00
    3 X 50 easy 1:00
    1 X 75 fast 1:30
    3 X 50 easy 1:00
    1 X 100 fast 2:00
    Twice through, easy are free, fast are choice.

    1 X 800 Pull

    WARM DOWN: 4 X 50 easy 1:00

    5450Y
    Categories
    Swim Workouts