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  1. Sunday Double, Jan. 30

    by , January 30th, 2011 at 06:10 PM (The FAF AFAP Digest)
    Drylands, 90 minutes:

    Decided to do my most of my workout today in the very large room usually reserved for exercise classes. It was empty. I therefore eschewed the heavy weights (no machines in this room) and did a functional core & plyo based workout, which was quite fun.

    Broomstick twists, 25
    bicycles on bosu, 2 x 50
    long arm crunches, 2 x 50
    reverse crunch w/yoga ball, 2 x 25
    V ups with med ball, 2 x 15
    hip hinges w/10 lb DBs on Reebok core trainer, 10 each leg (much harder than on the floor)
    one arm pull ins with 15 lb DBs in straight arm plank position, keep body as still as possible, 2 x 25
    walking lunges w/15 lb DBs, 2 x 25

    suspended reverse plank isometric, 2 x 1:00 (one with hands in pull up grip and one with hands in chin up grip)
    extreme angle isometric squat, 5:00
    camel isometric, 1:00
    handstand isometric, 2 x 1:00

    overhead squats w/25 lb broomstick, 25
    squat jumps w/broomstick, 10
    alternating squat & squat jump w/broomstick, 20
    plow position + roll up to tuck squat jump, 2 x 10

    10 handstands
    10 walkovers

    med ball slams in racquetball court, 10:00 (floor slams, wall slams, twisting slams, start slams, single arm slams, etc.)

    RC Work, 10-15 minutes

    Ate an energy bar and headed to the pool ...


    Swim/SCM/Solo:

    Technique Day -- nothing but 25s

    Warm up:

    600 various

    Main Sets:

    8 x 25 russian breast drill with fins

    8 x 25 fly w/fins @ 100 pace @ 1:00

    8 x 25 backstroke hesitation drill

    8 x 25 free w/overkick

    8 x 25 chest press fly

    20 x 25 shooters w/MF

    -- Used the long competitor MF today. I think I have to retire this one. The blade is so long (over a foor) that it places too much stress on the injured part of my toe/foot. I compensated by working on DPS and kicking from the chest down. 9 kicks per length on back or belly; 10 kicks per length on side. Tried to do a couple of these fast, but immediately got cramps, so desisted. Still waiting impatiently for my Finis Foil MF.

    100 dolphin dive

    Total: 2200

    10 minutes hottub

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

    Commentary:

    I originally had intended to go to my team practice this am. But I didn't get home from the high school district champs until 11:00 pm, which meant I went to bed after 1:00 am. So I just got up too late. Decided to do some functional dryland training and technique work for a change. I suspect I'm going to be just as sore from this body weight workout as I usually am from heavier weights.

    Mini Fort did pretty well at her swim meet, advancing to Regionals next weekend. Fort Son did very well at the Mid-Atlantic erg championships, and qualified to compete in the CRASH Sprints in Boston on Feb. 20. http://www.crash-b.org/. Problem is he's over 18 and born after X date and so can't compete in the 18 & U junior division, where (as a high school kid) he really belongs. The Open division will have Olympians and Ivy rowers, who would squash him like a bug. Mr. Fort opted out of the half marathon race because of the snow on the course and instead did a 24 mile run with his training partner. They meant to go 20, but miscalculated the distance. Geez.

    Updated February 1st, 2011 at 07:26 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  2. Reflections on the last year

    by , January 29th, 2011 at 06:08 PM (Pete's swim blog)
    Now that I'm tapering for the Auburn Masters SCY Invitational, I thought I'd reflect on the last year. The Auburn meet is the only one our team competes together in. This will be my second meet since I started swimming 2 years ago. Last year, I had a lot of fun but I ran into a lot of little things that kept me from performing well. First, I injured my shoulder a couple months before the meet. It was fine for the meet but I never really pushed myself up to the taper. Second, the pool was a shock for me. We practice in a small 25 yard pool with a 4' shallow end and 8' deep end. It is the only pool I had practiced in. Auburn is a tad different... higher flags, 9' constant depth, all sorts of lane markings and bridges that extended down half the depth of the pool. First thing I did warming up was to crash into a bridge head first. Having no previous times, I guessed and ended up seeding myself way too fast. So, most races I was trailing everyone. I do better when people are chasing me. Still, once I settled down, I actually won an event.

    This year is a lot different. I put the paddles away where I wouldn't be tempted to use them. No shoulder injuries. My knee has tendonitis from too much breaststroke kicking. That's been manageable with ibuprophen and I've started using other kicks. In the past, I've been dependent upon breaststroke kick to keep up on kicking sets. My other kicks have made significant improvement because of the injury.

    I practice once a week in Huntsville. This has helped me adapt to different pool configurations. Sometimes it is longcourse. Sometimes I'm swimming in 6' of water. Sometimes I'm swimming in 4'.

    My seeds should be more realistic this year. I don't expect to lead every heat I'm in but I probably won't be bringing up the rear like I did last year.

    Things I did well this year:

    Turns - I've really worked at this in the last month or so when Roger pointed it out. I wasn't streamlining off the walls and I was breathing on my first stroke. Not perfect yet but I'm a lot better and I can tell a huge difference.

    Kicks - I've dropped a good 30 seconds off my 200 IM kick time. I really worked a lot on dolphin kick and I'm much more confident with one or two dolphin kicks off the wall.

    Endurance - Last year, I dreamed about making the splits on our workouts. Now, I'm putting on a drag suit to make it so I can't... well sometimes I do.

    Fly - I'm a frog on a team of fly swimmers. Can't help but get better just trying to keep up. Last year, "Fly" was the "F-word". This year, not so much.

    Things I could do better (I'm not getting down on myself... just reflecting):

    Backstroke - At least I don't get panicky drowning feelings when water goes down the wrong way doing backstroke anymore. I just haven't seen the gains on backstroke I've had with fly.

    Drills - We don't do many drills to work on the little things. I've still got lots of bad habits and I need to find ways of getting rid of them.

    Weight - At 186, I'm 10 pounds heavier than last year. Part of it is additional muscle. Lots of it is telling myself I can eat that whole bag of potato chips because I'll swim it off tomorrow. Two weeks ago, I got on the scale after not doing so for a while and got a 192 lb. wakeup call. It's not just for swimming faster... my lower back has arthritis and the more I weigh, the more I risk severe back problems.

    I'm far more confident in what I can do this year. Last year was like going to Disney World for the first time. I was just blown away by the whole experience. This year is like going back. I know what the really fun rides are and I can't wait to get back to them.
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  3. Saturday, 1/29/11

    by , January 29th, 2011 at 04:04 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    2 x 200/15sr Choice
    - 200 free, 200 back
    1 x 400 IM - Drill &/0r Kick
    - drilled the 1st 50 and kicked the 2nd for each stroke
    4 x 50/55 - 25 Free - 25 back
    - Ī40 on these
    8 x 25/30
    1) 12.5 fast - 12.5 easy
    2) 12.5 easy - 12.5 fast
    3) 25 easy
    4) 25 fast
    - 1st time free, 2nd time back

    Main Set: Sprint Back/Easy Free
    18 x 75/1:30
    Repeat 6x
    #1= 25 back - 50 free
    #2 = 25 fr - 25 bk - 25 fr
    #3= 50 fr - 25 bk
    - was between 1:03 and 1:05 on these. was kicking 6-8 sdk off each wall for both back and free

    Kick
    18 x 50 with Fins - desc 6 to strong
    6/1:00, 6/55, 6/50
    - Rnd 1 - flutter with board and snorkel
    - Round 2 flutter on back
    - Round 3 dolphin on back
    - times went from around 45 to just under 35.

    Pull
    2 x 200/30 sec rest, build each
    - did 1 free w snorkel, 1 back

    Cool down
    150 easy free and back.

    Total: 4000 yards
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  4. Saturday with the kids

    by , January 29th, 2011 at 02:07 PM (Mixing it up this year)
    Our kids group keeps growing on Saturday. I did get 3000 in during the first hour before they came.

    500 Free
    10x100@:10R Fly w/fins odds kick on back, evens as 25 rt arm/25 lt arm/25 kick/25 fast swim
    5x200@3:00 Free w/paddles & bouy descend went 2:45, 2:42, 2:40, 2:35, 2:32
    200 Free easy
    300 Free kick w/fins

    Total 3000 yards
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  5. Sat Jan 29th, 2010

    by , January 29th, 2011 at 02:00 PM (Ande's Swimming Blog)
    Sat Jan 29th, 2010

    Thinking about taking another crack at
    the hour swim again tomorrow
    instead of asking
    what do I need to do to go faster?
    I should ask
    what do I need to do to go further?
    begin and swim at a smoother easier pace
    stop fewer times
    maybe I'll attempt
    10 x 500 starting on 5:40 then drop a sec each round after each one.


    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT Swim Center, main pool, south end, no BLOCKS
    7:30 to 9:00 dove in on time
    trained with Marcio, tyler, richie, pat, neal, nate, larry, mark, and jim
    Wore speedo FS 1 jammer

    WARM UP
    400
    300
    200
    100

    Main SET:

    8 x 100 fr on 1:10
    didn't feel good
    stopped to rest for 10 sec

    8 x 25 4 SDKs & 4 fast fly strokes

    changed into FS Pro

    8 x 100 fr on 1:10

    8 x 25 bk

    8 x 100 fr odds on 1:05 evens 1:10

    8 x 25 br

    8 x 100 k on 1:20 NO FINS
    MADE THEM ALL

    GOT OUT


    UT Men & Women swim AZ
    Today at at Noon MEN Women swim AZ


    Next meets are:

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


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

    Updated January 29th, 2011 at 02:25 PM by ande

    Categories
    Swim Workouts
  6. Social IMs

    This morning I had an easy social swim with a trio of friends up at Riverbank State Park. I had told a couple of them about my twirly IMs, and we all decided to to give them a whirl. Hereís how it went:

    1800 lcm warmup + chatting

    8 x 50, twirly IM order, twice through

    Goofy IM set
    6 x 100 IM:
    1st one = upside down IM
    2nd = corkscrew IM
    3rd = twirly IM
    4th = all breaststroke-kick IM
    5th = all fly-kick IM
    6th = regular IM

    300 pull

    400 warmdown + play

    Thatís really not very many meters for a 1.5+ hour workout, but there was a lot of talking and giggling involved in the IM sets. I actually did not want to work too hard today, since Iím doing the OHS tomorrow morning, and I definitely succeeded in that. Breakfast afterwards in the neighborhood completed the morning.

    On a more serious note, I was really disturbed this week by something in the USMS Swimmer magazine. In the letters column, under ďShaken and Stirred,Ē there was a nastily homophobic response to something the magazine had previously run. I was bothered enough by this to write the editor of the magazine, asking her to please not print hate mail in USMSís official publication. Iím not sure, but I think any post similar to this letter might well get removed from USMSís forums. If thatís so, it seems odd to me that USMSís print magazine, which probably has a much wider readership and greater effect on the organizationís image, would have lower standards than its web presence.

    Back to swimming, I do want to wish everyone competing this weekend the best of luck in your meets! Swim fast and joyfully! And to everyone who is in the same boat as me and doing a OHS during the last few days of January, I hope we all find some way to make that hour fly by while exceeding our expectations!
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  7. Saturday Workout

    by , January 29th, 2011 at 09:35 AM (Pete's swim blog)
    SCY

    400 Warm up

    200 Kick w/ fins
    200 IM Drill
    200 Free

    400 Kick w/ fins
    400 Free down/IM back
    4 x 50 Fly - :55
    4 x 50 Back - :55
    4 x 50 Breast - 1:00
    4 x 50 Free - :50

    300 Kick w/ fins
    300 Free negative split
    4 x 50 IM order - :55
    4 x 50 Free - :55
    4 x 50 IM order - :55

    3 x 200 Pull - 3:00

    3 x 100 IM - 1:40
    3 x 100 Free - 1:30 negative split
    3 times through
    * 1 x 50 Stroke IM Order - :55
    * 1 x 50 Free - :55

    100 Cool Down

    (5400 Total)

    Worked out in Huntsville this morning. Saturdays in Huntsville are supposed to be the "easy" day but it never works out like that. Felt great through the 400's. Half-way through the 300's fatigue started setting in. I guess I'm not fully recovered from the double I did Thursday. 5400 is a lot longer than the Huntsville crowd usually swims. We were considering a double today but with the extra yardage from the morning workout, we decided to officially start tapering.
    Categories
    Swim Workouts
  8. Friday, Jan. 28

    by , January 28th, 2011 at 06:39 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    10 x 25 shooters, no fins, work on DPS

    10 x 25 w/fins
    5 fly no breathers, 5 free no breathers w/overkick

    50 EZ

    Speed Work:

    4 x (50 @ 90%/100 race pace + 50 EZ) @ 3:00
    back kick = 25
    fly = 26.5
    breast = 31.5
    fly = 25.5

    -- usually my kick drives my fly, but today my arms also felt pretty strong with lots of easy speed.

    100 EZ

    6 x (25 AFAP + 50 EZ)
    2 free
    2 fly kick shooter
    2 fly w/fins
    -- dove off side for first 4

    100 EZ

    8 x 25, done as 15 AFAP burst + cruise
    4 backstroke from the blocks
    4 breast

    200 EZ

    Total: 2900

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

    Commentary:

    My shoulders and upper back were pretty sore from weights yesterday, but I feel like I got in a decent speed workout despite that. I'm much more tired after than before. No idea whatsoever how Ande does double fast Fridays. There's only so much true AFAP workout I can productively do in one practice.

    I plan on taking tomorrow off and going to my team practice on Sunday.
    Categories
    Swim Workouts
  9. Friday January 28

    by , January 28th, 2011 at 05:23 PM (Keepin Track 2010)
    400 swim
    200 FR/BA kick
    100 dolphin kick with fins
    100 dolphin wo fins
    100 BR kick

    8x50 drill down/swim back IM Order

    8x75 FR P1-4, S5-8 on 1:05

    S 12x25 BR just working little pieces of tech.

    WD
    2300

    hot tub
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  10. Sarasota Y Sharks Masters 5:30 AM Workout -01/31/11

    by , January 28th, 2011 at 03:39 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    4 X 150 2:30 2:15
    Twice through. Round 1 intervals left, 2 right.

    1 X 200 kick
    1 X 50 easy swim

    2 X{12 X 25 :45
    Sprint 20 yards, no breath.
    One minute break between rounds.

    1 X 50 easy swim

    1 X 100 kick 2:15
    2 X {8 X 25 sprint kick :45
    One minute break between rounds.

    1 X 100 easy swim

    9 X 200 free
    3 on 3:00
    3 on 2:40
    3 on 2:30

    OR

    12 X 150 2:45
    1-3: 50 fly/50 free/50 fly
    4-6: 50 back/50 free/50 back
    7-9: 50 breast/50 free/50 breast
    10-12: 50 fly/50 back/50 breast

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  11. DOUBLE Fast Fri Jan 28th, 2010

    by , January 28th, 2011 at 03:26 PM (Ande's Swimming Blog)
    DOUBLE Fast Fri Jan 28th, 2010

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT Swim Center, main pool, north end, BLOCKS
    Noon to 1:15 dove in on time
    trained in my own lane
    Beside james fike, guy & bob
    Wore FS PRO jammer

    WARM UP
    1000 done 75 fr 25 bk 75 fr 25 k
    STOP at 12:15

    Main SET:

    assigned: 2 rounds of

    50 fr fast
    went 26, skipped
    50 fr easy

    100 fr fast
    went 56, skipped
    100 fr easy

    200 fr fast
    went 2:02, skipped
    200 fr easy

    500 fr fast
    Round 1: went 5:14
    Round 2 5:04.4
    split: 100?, 1:58.9, 3:02, 400?
    split 2:02 on last 200,
    did it 400 2 beat kick, 100 6 beat kick
    tyler timed
    wore B70 legskin on 2nd 500 &
    in round 2 I skipped the 50's, 100's & 200's to rest up & try to go faster than this morning

    500 easy


    UT Men & Women swim AZ
    Today at 4:00 & Sat at Noon MEN Women swim AZ


    Next meets are:

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


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Categories
    Swim Workouts
  12. Friday, 1/28/11

    by , January 28th, 2011 at 01:57 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warmup
    200 swim free & back
    3 x 100/1:40 build
    - did #1-2 free-1:20Ī, #3 back at 1:25
    6 x 25/25 strong
    - all free ave 17
    3 x 50/1:00, 3/4 catchup with snorkel
    - 37-38 on these

    Drill Set
    3x through with fins, different stroke each time
    4 x 25 drill 10 sr
    4 x 25 swim/30
    - for fly did 3-3-3 drill and 1 arm, for back did 1 arm and bottle drill, for free did 1 arm and straight arm

    Main Set
    9 x 100 free, 3/1:40, 3/1:35, 3/1:30
    went 1:15-1:17-1:17; 1:19-1:20-1:21; 1:22-1:24-1:21

    Kick Set
    4 x 100 with fins
    alternated flutter and dolphin on back, all were around 1:30 w/10-15 sr.

    Total: 2700 yards
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  13. Taper Day...The One-Day Taper...Tee Hee

    by , January 28th, 2011 at 11:41 AM (Year Three: The Road Back)
    So, the meet is on Sunday. My goals are:
    1. to break :30 in the 50 Free (for the 1st time ever)
    2. to get :32 in the 50 Fly (for the 1st time ever)
    3. to go under 1:10 in the 100 Free (for the 1st time ever)
    4. to finish the 100 Fly (with style, if possible)
    5. to be legal on the 100 IM (esp. breaststroke)

    I'm 2 seconds away from the first two goals in each. The 100 Free shouldn't be a problem. I've raced a high 1:10 before, but it all comes down to how good my turns are. The 100 Fly is still freaking me out mentally. I'm trying to remember it's just 4 25's - and I can do 4 25's . As for the IM, breaststroke is such a challenge for me (my best racing time for a 50 breast - only done once - is :51 ) that any time I finish legally (my best to date is 1:32) is great. A time drop would just be an extra bonus. The 100 IM is not too long after the 100 Fly though, so it could be that remembering the IM order will be a challenge in itself .

    Today was IM day in the pool, but I took it a bit easy. My legs were still feeling tight and I didn't want to burn them out, so I wore fins for most of the IM work (especially the 400 IM - of which I did 100 Fly straight instead of 4x100 IMs, which I have done in the past). I got out early and soaked/stretched in the whirlpool for a while.

    My plan is to do a light swim (maybe 1000 yards or so) tomorrow and rest until the meet on Sunday. The only reason I'm planning on hitting the pool tomorrow at all is because I just got my Yingfa kneeskin from George's company (www.swimdownhill.com) and I've never worn a kneeskin before - and a trial run is in order to increase my comfort level with the suit. Anyhoo...

    Wish me luck!
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  14. Friday Swim 1/28/11

    by , January 28th, 2011 at 10:52 AM (The Labours of SwimStud)
    Sadly swimming alone the past few days has left me feeling a bit demotivated..but I am sure I'll bounce back. I took more rest today as I have a meet Sunday.

    Warm Up
    600 FR/BK by 50 with fulcrums. I did the first 100 as FR swim as the pool felt chilly.
    10 x 50 Snorkel kick. This is a slower kick for me than without a board but I think the body position is feeding into my stroke...I could care less for my outright kick speed.
    100 EZ

    Main

    4 x 50 Fly on 2:00 not too fast but I wanted good recovery.
    6 x 200 FR 3:20 build by 50's each swim My fast was 2:40 which was good for training.
    100 BK pull
    2 x 50 BK
    4 x 50 BR

    Kick
    500 Kick with fins FR BK by 25

    Cool

    Mix of pull and swim to 4000 yards.
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  15. Friday, Jan. 28, 2011 5:00am

    by , January 28th, 2011 at 10:13 AM (Fast Food Makes for Fast Swimming!)
    Today, I was tired, and on top of that, the temperature regulator at our high school pool is going nuts. One day it can be freezing cold, and the next it can be hotter than ever. Today was one of those hot days. Even warmer than the dumb YMCA pool! Had to be at least 87 today! I'm going to start taking my thermometer from work in there and take stats on the day-by-day status. Then send the results to the school district or someone about how much cost they are probably wasting to heat xxx million gallons of water xx degrees up/down daily. Maybe then we can get the regulator fixed. Right now, they just don't care...even later they still probably won't care!

    100 Free
    200 Free Pull
    100 Free
    100 Kick

    10 x 50 Fly @ 1:00 (held 33's)

    300 Free Pull

    8 x 25 Kick w/ board & fins @ :45 AFAP
    8 x 25 Fly @ :45 AFAP

    5 x 200 Free relaxed, :30-45 rest
    ---------------
    2700 Yards

    I guess I'll call this a recovery day. It was just too hot to do anything decent. At least I had a couple good fly sets in there!
  16. Fast Fri Jan 28th, 2010

    by , January 28th, 2011 at 10:09 AM (Ande's Swimming Blog)
    Fast Fri Jan 28th, 2010

    booked my travel arragements for Mesa AZ USMS SC Nats, yesterday

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT Swim Center, main pool,
    5:30 to 7:00 dove FIRST
    trained with Mike & Max
    Beside Doug, Todd, marcio, Nate, & Chris
    Wore FS PRO jammer

    WARM UP
    800 done 75 fr 25 bk 75 fr 25 k

    Main SET:
    2 rounds of

    50 fr fast
    went 25, 25
    50 fr easy

    100 fr fast
    went 56, 56
    100 fr easy

    200 fr fast
    went 2:02, 2:01
    200 fr easy

    500 fr fast
    went 5:12, 5:06 (wore legskin in 2nd 500)
    500 easy


    Today at 4:00 & Sat at Noon UT Men swim AZ & Women swim AZ
    MEN Women swim AZ


    Next meets are:

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


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

    Updated January 28th, 2011 at 10:17 AM by ande

    Categories
    Swim Workouts
  17. Morning workout, take 2

    Since coming back to the city, Iíd been feeling proud of myself for braving the snow and cold and getting out and swimming regularly. Iím always tempted to stay home and curl up on the couch and drink tea instead of going out when itís cold outside. Well, thatís what I ended up doing yesterday, despite my best intentions. We had 19 inches of snow overnight Wednesday in Manhattan, but I decided I would walk the 10 blocks down to TNYA practice Thursday morning anyway (there was no way to tell ahead of time whether it was happening). Iíd made it 3 blocks through mostly unplowed sidewalks when a teammate texted me that the pool was closed (a half dozen folks had shown up to discover this), so I turned around and headed back home and was a complete slug the rest of the day.

    Today I had better luck. I went up to Riverbank and swam with two workout buddies. The water was hot (the adjacent outdoor pool full of snow was looking inviting!), but I was just glad to get in some swimming. Hereís what I did:

    900 lcm warmup

    4 x 100 FR @ 1:40, desc.
    :50 rest
    1 x 500 FR @ 7:30
    4 x 100 FR @ 140, desc.

    3 x 300 @ 6:00, 1st and 3rd = 100fr/50bk/50br/100fr, working stroke; 2nd = mix of sprint/ez

    3 x 200 IM Kick @ 4:30

    600 IMplay + warmdown

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  18. MATT Friday Workout

    by , January 28th, 2011 at 08:59 AM (Pete's swim blog)
    SCY

    400 Warm up

    8 x 200 Up/Down Kick - 3:30 (:10)
    If you get 10 seconds rest, substitute 50 free for 50 kick; if you don't substitute 50 kick for 50 free

    100 Easy

    1 x 200 Free - 3:00
    1 x 200 (50 Fly, 100 Free, 50 Pull) - 3:00
    1 x 200 (100 Fly, 100 Pull) - 3:00
    1 x 200 (50 Fly, 100 Free, 50 Pull) - 3:00
    1 x 200 (100 Fly, 100 Pull) - 3:00
    1 x 200 (50 Fly, 100 Free, 50 Pull) - 3:00
    1 x 200 (100 Fly, 100 Pull) - 3:00
    1 x 200 (50 Fly, 100 Free, 50 Pull) - 3:00

    50 Easy

    1 x 200 Timed pull (2:35)

    100 Cool down

    (4050 total)

    Lots of pain but it should be worth it. I chickened out on the second set of 200's and swam backstroke instead of fly. Today was mostly about making splits and keeping focused despite extreeme fatigue. For the most part, I did ok but near the end, I started falling back into bad habits on turns. Tomorrow is the last hard workout day before taper.
    Categories
    Swim Workouts
  19. Friday Madness

    by , January 28th, 2011 at 08:12 AM (Mixing it up this year)
    Yes it was Long Course again and you know what that means.... 500 Fly!!!!

    It was one of my slower swims, since I had not done it in so long it felt alot harder than normal. Will have to do this again next week.

    100,200,300,400@:10R Free
    500 Free kick w/fins moderate
    500 Fly w/fins in 8:50 not terribly fast
    500 Free kick w/fins recovery
    4x200@3:30 Free w/paddles & bouy held 3:15's
    200 Free easy

    Total 3500 meters
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  20. Thursday, Jan. 27, 2011 (Part 2) 7:15pm at the Y

    by , January 28th, 2011 at 12:11 AM (Fast Food Makes for Fast Swimming!)
    Did it again...double workout today, that makes two days in a row. My wife's been off work all week so it gives me the chance to get out at night for a little extra workout time.
    Another workout in the 85 degree YMCA pool, but I take what I can get.

    Warmup:
    1 x 500 Free

    2 x 400 Free Pull @ 5:30 (held 4:45s)
    3 x 300 IM @ 5:00 NO FREE (4:15, 4:12, 4:05)
    4 x 200 Free - Had plans to do this, but after so much yardage over the past couple days, I'm done...had to skip these
    5 x 100 Free @ 1:20 (1:10s) I was pretty wiped out at this point

    100 Free EZ
    100 Dolphin Kick on Back
    100 Free EZ

    At this point I was at 3000 and ready to get out, but I decided to test my body to see how tired it really was, with this

    1 x 100 Free AFAP from a push (no diving at the Y pool)
    I went a 58.5 or so... I definitely was under 59 on the pace clock, but either way it was really good. This showed me that I'm still good for speed, even after all the punishment I'm giving myself.

    200 EZ and out
    --------------
    3300 Yards + 4200 Yards from the morning...
    7500 Yards for the day