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  1. Sunday, April 18

    by , April 18th, 2010 at 07:24 PM (The FAF AFAP Digest)

    30 minutes of RC work at the gym

    Hot Yoga, 90 minutes:

    These sessions are getting easier for me. They don't seem quite as long. My balance is improving. And I don't get any twinges in the knees or elbows like I sometimes used to.



    I'm staying on track for my 6 week plan. This week I did:

    swim 5x, 12,450 w/2 speed workouts, 3 active recovery
    drylands, 0 except RC
    yoga, 1x
    rest day, 1x

    Despite dropping drylands, my legs still feel tired. This just confirms my view that resting the legs is a long process.

    I have managed to avoid further injuries, but my kneecaps and forearms are still sore and bruised. My right forearm is swollen. I can't wait until these nagging issues disappear.

    I was wondering, if one is taking a rest day, should it be total rest? Or does it not make a difference if one does a little light yoga or stretching or RC work?
  2. Sunday Washout 4/18/10

    by , April 18th, 2010 at 06:15 PM (The Labours of SwimStud)
    Well the pool was crowded today so I couldn't get off the blocks like I wanted so I did a bout 1500 yards built around some fast 25's and such. Highlight was a 50 yard swim in about :33 from a push with a drag suit.. so I was OK with that.

    Some speed work better than none.
  3. Getting It Back Together

    by , April 18th, 2010 at 01:52 PM (Swimming, Life, and Other Stuff!)
    I tried to swim yesterday after 12 days of rib healing. The swim was okay. No flip-turns (ouch!) and a total of 2,000 yards.
    Later in the afternoon everything tightened up a bit which worried me.
    This morning I did the same easy-going type swim as yesterday and again it was okay! Definitely no worse.
    I think this may just take a little time. I am still hoping to do the ow 10K in mid-July. I figure if I'm normal by May 1st it will work out pretty well.
    One thing for sure, I'm not doing anything hard till I feel normal!
  4. Saturday Speed Work

    by , April 18th, 2010 at 10:38 AM (A comfort swimmer's guide to easy swimming)
    Went to a small swim meet in Boise. I don't think there were 10 swimmers there. But it was a good speed workout. About like intervals on 5 min.

    Warm up with about 1000 of mixed swim drill and kick

    50 free - 28+
    easy 50
    100 back - 1:15+
    easy 50
    50 fly - 33+
    easy 50
    100 free - 1:09 (I was toast at this point)
    easy 50

    cool down
    800 easy free and back

    Total: 2300 yards
  5. Anniversary swim

    by , April 17th, 2010 at 10:39 PM (Elise's Fitness Fun)
    Today my husband and I celebrated our 17th wedding anniversary. We have a trip planned a little later in the year, but still enjoyed some time together today. We did an 1800 yard workout at the Y and then went to Cracker Barrel for breakfast. I must have eaten four times the amount of calories I burned in today's small workout.

    Later in the day, we went to the Noble Street Festival, saw some great cycling races, and enjoyed some good music. My son participated in the Mellow Mushroom Mad Dash which is a 1k running race. Very proud of him for getting third overall in the kids division (14 and under).

    Today's swim workout was very easy and a nice recovery from the workouts I did this week.

    Warm-up: 200 easy

    4 x 25 fly drill on :30 - odds rt arm only, evens lt arm only

    4 x 25 dolphin on back with fins on :30

    4 x 25 press the chest drill on 20 seconds rest

    4 x 50 dolphin kick with board on 1:15

    4 x 50 - 3 rt/3 lt/3 full fly on 1:30

    100 easy dolphin on back with fins

    4 x 25 - half hard/half easy - worked break-outs

    3 x 100 - alternated rt arm/lt arm by 25

    8 x 25 - IMO on :45

    200 easy

    1800 SCY


    1. Went over my weekly goal by 100 yards. Glad to be on track for the first two weeks in April.

    2. After talking to weight-lifting guru friend, I'm going to stick with 10-8-6 on weights next week.
  6. Saturday recovery

    by , April 17th, 2010 at 06:02 PM (Mixing it up this year)
    Today I just did the usual with the girls and then worked with Tom on backstroke turns with a flat wall.

    5x100@1:45 Free
    40x25 various drills 20 fly, 10 back and 10 free
    5x100 with 5 pullups between each 100

    Total 2000 yards

    After workout and working with Tom I soaked in the hot tub and then went for a massage.
  7. Saturday morning workout with team

    I swam a LCM workout with my team this morning. Saturday is the only day of the week that I do a 2-hour workout, and for the last 2 weekends I had cut this practice short because of meets. Today I stayed for the whole enchilada, and I’m really feeling it now. Here’s what we did:

    900 LCM warmup

    5 x 200 FR @ 3:30, desc. [3:15, 3:10 (actually this was more like a 3:06—I waited to touch the wall until the 10 because I went into the set wanting to descend by :05 on each one, but after doing that I admitted to myself that it was silly to manipulate my times that way), 3:03, 3:01, 2:56]

    10 x 50 ST (16.7 build, 16.7 sprint, 16.6 easy) @ 1:30 [We had cones dividing the pool into thirds for this one. I did BK.]

    100 easy

    8 x 100 IM (16.7 fly, 16.7 back, 16.6 breast, 50 FR) @ 2:00 [Used the cones again for the first length of each, then the 50 FR was fast. I could have used more rest on these.]

    6 x 50 easy @ 1:00

    3 x 500 FR @ 9:00 [This was long slow distance swimming. I did the 1st one all FR and maintained a 1:40/100 pace; my attention wandered a bit on the last two, and I amused myself by mixing in some BK and combining FL and BR kicks with my FR.]

    100 warmdown

    During the IM set Coach Craig pointed out that my left-hand FR entry was too wide. This was feeling pretty difficult to correct consistently. After some experimentation (plenty of opportunity for that on those 500s), I realized that when I breathe in I relax my core muscles a bit, and allow my back to arch. Since I usually 2-stroke breathe to my right, this happens every time I’m placing my left hand into the water. Arching my back makes it hard to both place my hand in front of my shoulder and keep my elbow higher than my wrist, so I compensate by entering wider. So focusing on keeping my core strong while I breathe seemed to help me correct the left hand entry, Thinking about not looking forward before or during my breath also seemed to help, since that’s another thing that leads to back arch.
    Tags: technique
  8. Easy Friday

    by , April 17th, 2010 at 10:11 AM (A comfort swimmer's guide to easy swimming)

    SCY, Solo

    Doing a small meet in Boise on Saturday so backed off a bit and took it easy.

    300 swim choice
    6 x 50 kick alt free/back by 50 with 5 second rest
    300 pull breathe 3

    2x around
    3 x 100 pull on 2:00 descend to about 80 %
    (did pull with buoy only - round 1 went 1:25->1:15, round 2 went 1:30->1:22)
    4 x 75 on 1:45 as 50 build free, 10 seconds, 25 choice with FAST finishes
    (round 1 swim time around 54-55, round 2 1:00-1:01)
    Do round 1 free, round 2 back

    Swim down 200
    Total:2300 yards

    Updated April 17th, 2010 at 10:17 AM by poolraat


    Its 4:48 AM.... I've been awake for 2 hours already but just now ready to roll out of bed and get my feeds prepared. The swim starts at 7:00.... butterflies.......

    recap later..............
  10. Totally Spanked! 4/16/10

    by , April 16th, 2010 at 09:23 PM (The Labours of SwimStud)
    After a 50 minute road run yesterday my legs felt pretty limp this morning...but I got to work and started my day. Had one of those many minor aggravation days today and I was wiped out and not too keen to swim by the time 3pm rolled around...but I got on with it.

    Warm Up
    400 FR EZ
    400 IM EZ This was only my second ever 400 IM but I had to take :05 after the 100 FL.


    6 x through:
    100 EZ 2:00
    100 Cruise 1:50
    100 EZ/50 DR 2:10
    100 FAST 2:00
    The fasts were supposed to be off the block but I had a lanemate so I had to do from the wall...and I opted to go odds FR Evens BR. Also I didn't do 100's fast I did 1&2 as 25 Sprint n turns then ez for the balance. 3 & 4 I did the 100's athough not quite up at race pace. 5 & 6 I did as 1s and last 25 sprint.


    400 EZ

    I did it pretty steady though it took almost exactly 80 minutes.

    After I hit the weights and had my muscle milk at the end.

    Updated April 16th, 2010 at 10:04 PM by SwimStud

  11. Double: FAST Fri Apr 16th 2010: best in practice 200 LCM fr

    by , April 16th, 2010 at 07:46 PM (Ande's Swimming Blog)
    DOUBLE: FAST Fri Apr 16th 2010

    Nats is in 5 weeks or it's
    35 DAYS away

    before NationalsI only have:
    3 fast Friday's left Apr 23 & 30, & May 7 &
    13 weight lifting work outs

    I'm going to be in Scottsdale AZ
    Sun May 16 - Wed May 19
    then leave for Atlanta the day after I get back.


    Swim Center
    LCM main pool
    whitney coached, but Todd "the Breastroke God" was on Deck, Tyler was out of town
    Noon to 1:00
    dove in at 12:05
    swam with Ritchie, Tenielle, Larry, & James Fike

    wore B70 legs

    Warm Up:
    10 min choice


    Assigned 4 x 200 fr on 5:00 best ave
    Did: 1 & 4 skipped 2 & 3
    went 2:18 on #1 &
    2:09.3 on #4 todd timed
    I think is my best ever in practice 200 LCM free as a master, did it 150 2 beat kick, 50 6 beat kick

    assigned: 3 x 100 fr on 3:00
    did: skipped 1 & 2, went 58.9 on #3
    50 2 beat kick 50 6 beat kick

    signed: 2 x 50 on 2:00
    went skipped 1 &
    went 26.0 on #2
    felt pretty worn out & not very snappy

    25 SDK
    roll start went 11.88
    not too snappy

    100 easy

    2010 MEETS:

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

    Updated April 16th, 2010 at 07:51 PM by ande

    Swim Workouts
  12. Thursday April 15, 2010

    None of my classmates showed up to pilates so I got an hour one on one. It was great. As the instructor keeps telling me - I am far above where everyone else is.

    We did some fun new stuff including using the jump board. Ah, more jumping ... poor little legs!

    I got into the pool very late since we ran a bit over and were trying to figure out when we could get my next two sessions in.

    400 w/u

    2 x 100 broken at 50 for :10 and at 75 for :05

    ez 100 between each

    50 fast

    6 x 50 kick on 1:00
    50 ez
    6 x 100 (alt free/stroke on 1:30) - did 50s ez of stroke on the stroke ones

    Not much of a swim workout but I got some intensity in. I am definitely sore, tired and achy from all my dryland.
  13. Good News + 80 x 25, April 16

    by , April 16th, 2010 at 05:30 PM (The FAF AFAP Digest)
    Good news! I just got a call from SwimmieAvsFan that my B70 Nero TX kneeskin was found! Apparently, a mom or nanny of an age grouper picked it up by accident. There was a break with the RMSC team and the family just turned it in to lost & found where Mollie grabbed it for me. Thanks Mollie!!! I'm soooo glad b/c I didn't want to buy another suit at all.

    As to the swim workout, I was unspired today. Couldn't think of an aerobic/recovery workout I wanted to do. So I defaulted to Ahelee's "millions of 25s" plan.


    Warm up:

    600 swim
    200 fly drills

    MF Streamline Set:

    10 x 25 shooter on back @ :30
    10 x 25 evil w/long pullouts @ :30
    10 x 25 shooter on belly @ :30
    10 x 25 evil w/long pullouts @ :30
    10 x 25 shooter on back @ :30

    -- about :30 between each set of 10. I had one long break where I was chatting with a swimmer and trying to dodge a triathlete that always wants to work out with me.

    50 EZ

    Drill Set:

    10 x 25 russian breast drill @ :30
    10 x 25 @ whatever
    odds = underwater free recovery
    evens = front scull
    10 x 25 @ :30
    odds = breast pull
    evens = easy speed fly

    100 EZ

    Total: 2950



    I'm jealous of all the folks swimming fast at Y Nats! I'm really ready to taper now ... The ladies in my age group are tearing it up so far. Real time results:

    Didn't do much today besides swim and fix my hair. It is sassy now! Matches my personality, I guess.

    Hope everyone has a great weekend! I'm taking tomorrow off and mainly doing kids' activities this weekend. Really hoping it doesn't rain for the regatta.

    Drylands For Boosting Swim Performance:

    Updated April 16th, 2010 at 09:46 PM by The Fortress

    Swim Workouts
  14. Power sessions

    by , April 16th, 2010 at 04:22 PM (Elise's Fitness Fun)
    Little behind on my blogging. On Wednesday, I did 2600 SCY, mainly using fins. One of the sets was 6 x 50: 25 underwater/25 swim on 1:30. On odds, did fly on the swim and on the evens, did free. These were fun but hard.

    Took Thursday off and hit the weight room this morning. I plan to update the blog later today to include the swim workout this afternoon. Wanted to go ahead and get down my weights workout though.

    Squats: bar x 20

    Bench press: warm-up set at 65 x 5, 3 sets of 105 x 3

    Lat pull-down: warm-up set at 90 x 5, 3 sets of 160 x 3

    Military press: warm-up set at 30 x 5, 3 sets of 60 x 3

    Leg curl: warm-up set at 40 x 5, 3 sets of 70 x 3

    Leg/knee raises in Captain's chair: 3 sets of 20

    Back extension: 3 sets of 10

    Bicycle crunches: 1 set of 100

    Good morning darlings: 2 sets of 25

    Torso twists: 1 set of 30

    Toe raises: 3 sets of 20


    1. Went to see chiro on Wednesday an he told me that he did not like the leg press for me right now due to the tightness in my back. So, I'll be skipping that one for awhile.

    2. On weights, plan to do two more sessions where I do 3 sets of 3 to 5 reps. This take up the next week. After next week, will do 2 sets of 10 for a week, one set of 10 for deload week, and then two weeks completely off.

    3. Five weeks until Nationals. I kind of ready for it to be here. This weather is making me awfully lazy and it is getting harder and harder to get to the pool.


    Swam this afternoon and made a mental note to myself not to do another 4,000 yard workout 3 to 4 hours after a heavy weights sessions. Got through this, but it was not pretty:

    200 warm-up

    2 rounds of the following:

    10 x 50 on 1:00 - 1st round, all free. 2nd round, odds were free and evens back.
    12 x 25 on :30 - did every fourth one hard
    300 easy

    10 x 75 kick on 1:30 - Usually I'm pretty strong on this, but not today! Alternated 2 x 75 dolphin with board, and 2 x 75 back kick.

    5 x 100 free pull on 1:30

    350 easy to cool down

    4,000 SCY

    Updated April 16th, 2010 at 08:51 PM by elise526

  15. FAST Fri Apr 16th 2010

    by , April 16th, 2010 at 01:41 PM (Ande's Swimming Blog)
    FAST Fri Apr 16th 2010

    Nats is in 5 weeks or it's
    35 DAYS away

    lifted weights before practice

    thinking about doing a double today


    Swim Center
    scy & LCM main pool
    whitney coached
    6:30 to 8:00
    dove in on time

    wore B70 legs

    Warm Up:
    20 min choice


    3 x 200 fr scy on 5:00 best ave
    went 1:59, 1:56, 1:57

    then we moved to LCM

    200 fr LCM fast
    went 2:12

    whitney didn't like how the group swam so she had us swim it again

    200 fr lcm fast
    james beside me stopped at the 100
    I saw him stop, but flipped & pushed off, rolled over on my back to hear whitney say it's a 200 keep going went like 2:24

    3 x 100 fr on 3:00
    went 1:04, 1:05, 1:01

    2 x 50 on 2:00
    went 29 & 26

    25 fr

    200 easy

    assigned 400 hard
    did 200 fairly strong went 2:24
    rested 25 sec
    mod 200

    100 easy
    2010 MEETS:

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

    Updated April 16th, 2010 at 06:45 PM by ande

    Swim Workouts , Strength Training and Dryland Workouts
  16. The cure all for every hurt ....

    by , April 16th, 2010 at 12:17 PM (Mixing it up this year)
    500 FLY

    Yes with my hip hurting and determined not to kick, but then I decided to try fly and ... I feel so much better now. It may not last but I have not taken any Ibuprophin today!

    5x200@3:45 Free
    500 Fly kick w/fins gently
    500 Fly w/fins in 8:45
    2x200@4:00 Free easy
    3x200@3:30 Free w/paddles & bouy
    200 Free EASY

    Total 3200 meters

    Yes this was long course today
  17. I worked hard this morning

    This morning I swam the early longcourse workout with AG masters. My legs already felt fatigued after ballet class last night, and this IM-heavy workout made them even more so. But I love LCM IMs so much—they’re worth tiring out my legs for. Here’s what we did:

    600 LCM warmup

    500 FR breathing 3/5/7 by 50s [I just did 400 of this]

    6 x 100 @ :20 rest: odds = ST (50 drill / 25 K / 25 S), evens = FR desc. [1:34, 1:28, 1:24]

    6 x 100 FR @ 1:45, desc. 1-3 and 4-6 [26, 24, 22, 34, 26, 21]
    200 FR moderate
    5 x 150 @ :15 rest, odds = 200 IM – FR, evens = FR
    200 FR moderate
    4 x 200 IM @ :15ish rest [3:22, 3:27, 3:26, 3:21]
    200 FR fast [2:46!]

    350 warmdown

    Afterwards, I was slow in the locker room, and got reminded how much of a difference taking the cross-town bus 10-15 minutes later in the morning makes. At 7:40 or so, the bus is uncrowded and reasonably quick; when it gets nearer 8, there are tons more commuters, plus school kids, and everyone is packed in and anxious about being late, plus the streets are more trafficky to boot. If I want to dawdle warming down and changing after weekday morning practices here, I just need to be prepared to walk home—it would probably be just as quick, and far more pleasant!
    Tags: ballet, ims, lcm
  18. Sprints w/Speedo, April 15

    by , April 15th, 2010 at 10:25 PM (The FAF AFAP Digest)
    SCY Swim @ OakMarr

    Warm up:

    750 various

    Transition Set:

    4 x 50 @ 1:00, mod pace
    (2 kick, 2 swim)
    2 x 25 @ :45, 80%
    (nature break)
    1 x 50 @ 1:00, mod pace
    50 EZ

    8 x (25 AFAP + 25 EZ) @ 2:00
    3 evil w/fins = 14s
    2 flutter kick w/board & fins, 10s
    2 backstroke, no fins, from start, 14, high 13
    1 dolphin on back, high 9-10

    I was happiest with the backstrokes, though they were from a rolling start, I guess. Still seemed pretty fast for a practice suit. I had meant to bring a B70, but forgot in the midst of being a whirling dervish all morning.

    150 EZ

    4 x 25 power evil pull w/buoy & fins, no pullout, working on fast hands, 16s

    200 EZ

    Retrained myself from the urge to do more speed work.

    Total: 1950



    Got another speed workout in. I'm still feeling pretty tired. I'm going to shift into easy gear now. And I am going to force myself to do my RC and some stretching while watching something on the DVR tonight. When I don't go to the gym, I am always lazy and forgetful about these, and I feel a slight twinge.

    I watched my 2nd travel volleyball game today. I can see why my kid loves it -- it is fast paced and exciting. She's a natural spiker, but b/c of her height is *supposed* to be a DS. I envy her prowess with a ball (though she got my klutz gene).

    Had a banner gluten free eating day:

    Breakfast: Huge "mad scientist" smoothie with blueberries, blackberries, raspberries, strawberries, flax seeds, glutamine, hemp protein, green vibrance,* almonds, coconut oil, coconut water and pomegranate juice

    Snack: Rice crispie bar

    Post Workout SnacK: protein fusion bar

    Lunch: Salad with steak, corn, tomatoes, cheese, avocado, onion. Mixed bean salad from Whole Foods

    Dinner: asparagus & hearts of palm salad, salmon

    Still hungry, so will be snacking tonight.

    * = This product says it's gluten free, but I noticed it has "wheat/soy sprout powder" ... ??

    Updated April 15th, 2010 at 11:29 PM by The Fortress

    Swim Workouts
  19. If only I had gills

    Today I swam the noontime AG workout again. We’ve been having glorious spring weather, and all the flowering trees are heavy with blossoms, so I enjoyed a beautiful walk across Central Park to the pool and back. I so love the city during the springtime.

    Today’s workout was stroke technique focused—Coach Craig talked about breathing on FL, BK, and BR, and we worked on transitioning from relaxed careful stroke with correct breathing to faster swims with correct breathing. I chose to work on BK, which seems like it should be easier than BR or FL to breathe on, but the set made me realize that as I work harder I tend to become more tense and not breathe out or in fully sometimes, especially into and out of turns. (I think sometimes I try to hoard my air right before turns, trying to breathe more in without breathing fully out first, and of course that is counterproductive.) It was good to work on that, and today’s workout gives me some idea of how to approach that problem going forward. Here’s what we did:

    400 warmup

    5 x 200 FR desc. @ 2:50 [2:38, 2:33, 2:30, 2:28, 2:26, 2:23]

    Breathing chalk talk

    6 x 150 ST @ biggish rest: 1st = 125 ez/25 fast; 2nd=100 ez/50 fast, etc. up to 150 fast

    200 warmdown

    That was it--short and sweet, with a bit of hard swimming, and some technique stuff to mull over during my next few swims. I’m really getting to like this noontime swimming!
  20. Thursday, 4/15/10

    by , April 15th, 2010 at 02:20 PM (A comfort swimmer's guide to easy swimming)
    SCY, with Carrie

    200 swim free
    200 swim back
    200 IM kick
    200 drill alt. 25 free/25 back
    200 pull alt. 25 free/75 back

    swim 5 x 150 on 2:30:
    (on free went around 2:10 and 16 spl, did the odds as 25 free/25 back, spl on back at 17)

    swim 8 x 50 on 1:00:
    #1, 4, 7 free descend to about 85%;
    #2, 5, 8 back, all fast;
    #3 and 6 fly, holding the stroke together with long walls
    (All of these were around 40)

    pull 6 x 75 back on 1:30: count strokes on the first 25; add 1 stroke on the 2nd 25, and 2 strokes on the last 25
    (1-4 buoy only, no paddles and spl at 16-17-18, then added paddles for the next 2 and spl stayed the same)

    300 swim down choice
    Total: 2900 yards