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  1. 9/20/10 Monday Morning

    by , September 20th, 2010 at 12:25 PM (The Labours of SwimStud)
    Felt a bit tired going into this morning's workout since I did a little session yesterday afternoon.
    Warm Up
    600 FR/BK by 100
    10 x 50 K 1:30 no fins
    4 x 50 FLY 1:30 last one was 2 x 25 1:00
    200 EZ

    Main Set
    4 x 50 BR Pull Fast Hands
    4 x 50 BR Kick
    4 x 50 BR P/FL K
    4 x 50 Hip Thrust Drill
    4 x 50 Goggle Drill
    Twice thru
    1 x 200 BR 4:30
    1 x 100 BR 1:30
    1 x 50 BR
    minute between

    Cool Down
    500 Fin Kick
    300 EZ
  2. 9/20 Practice

    by , September 20th, 2010 at 10:47 AM (Random Nonsense)
    Today's practice seemed rather difficult, and that was probably a result of yesterday's practice.

    Warm up
    - 200 free
    - 200 kick no fins alternating sides
    - 200 fiik
    - 8x50s moderate on :40
    - break*
    - 4x50s moderate on :40
    Main Set
    - 400 free with buoy and paddles
    - 6x150 on 2:00 just make it (7-8s rest)
    - 6x100 on 1:30 hold under 1:10 (10,8,7,7,7,7)
    Cool Down
    - 300 ez

    I don't use paddles very often anymore, but it sure was fun rocketing past everyone.

    The 100s I am happy with. Normally I would want to be either faster, or hold a tighter interval, but at the end of this practice following the yesterday's volume, maintaining sub 10s was solid.

    * Friday a guy was bitching about doing OW drills during the group workout. So I said we can always race, and he thought it was a great idea. Double checked with him over the weekend that he wanted to do it once a week, and he said once a workout. The plan was to race after the transition every practice, so I finished my transition, and tried to figure out where he was. He had 4 more, so I joined them, but after finishing I find out that he is having trouble breathing because of some chest congestion. Said he was excited about it all weekend.

    To end a long story, if the works out, this would be very good for my training. If he sticks with it, maybe a couple more people will join in.
  3. From bath water to ice water

    by , September 20th, 2010 at 08:32 AM (Mixing it up this year)
    Dove in this morning at practice and it took over 200 yards from me to get past the initial shock from the cold. I did not complain because I would rather this be the case than the bath water I swam in this weekend.

    I still have the left ankle issue to deal with but everything else seemed much better today. I could even get up the stairs at the building much better than normal.

    10x100@1:45 Free
    5x100@1:30 Free kick w/fins
    500 Free kick every 3rd lap moderate
    200 Free alt rt arm/lt arm by 50 w/fins
    200 Fly alt rt arm/lt arm by 50 w/fins
    200 Back alt rt arm/lt arm by 50 w/fins
    200 Breast pull w/fins
    500 Free w/paddles & bouy for time went 6:50
    200 Free Easy

    Total 3500 yards
  4. Sunday at the meet and nothing worth reporting

    by , September 19th, 2010 at 08:55 PM (Mixing it up this year)
    Just another meet for me. No good swims but then I was unmotivated and sore. The muscles in my upper back are hurting and I just did not get into any of my swims today.

    200 Back and 200 Breast were on the list for today and both were way off but they are over and I need to work hard for the next month until Columbia, SC in November. I have a kids meet in October that I will take a little more seriously but will only do a few events.

    Total of 1000 yards today.
  5. Saturday, 9/18/10

    by , September 19th, 2010 at 08:23 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    started inside in the scy pool
    Warm up
    800 every 4th 50 25 scull/25 swim build

    moved outside to SCM pool
    8 x 50/1:00 with kick emphasis
    2 x 50 1 arm drill
    2 x 50 3 6 3
    2 x 50 build
    2 x 50 fast

    Kick/Pull Set
    5 x 100 kick
    (1-3 on back 2:05/2:15 4-5 w board 2:00/1:10)
    3 x 200 pull on 3:15 #1 free, #2 50 back 50 free, #3 50 brst 50 free
    on 3:20
    (went 3:05, 3:15, ?)

    Swim Set
    1 x 200 smooth build free/10sr (went 3:05)
    2 x 100 strong build free/15sr (went 1:28-30)
    4 x 50 strong pace/1:00 Went 41-42)

    1 x 200 smooth build IM/20sr (3:45)
    2 x 100 strong build 200 IM order/15sr (not sure of times)
    4 x 50 strong pace 200 IM order/1:10 (50-52-60-45)

    1 x 200 smooth build back/10sr (3:25)
    2 x 100 strong build back/15sr (1:45-1:40)
    4 x 50 strong pace back/1:00 (48-50)

    Cool down
    100 easy

    Total: 800 yards, 3400 meters
  6. 9/19/10

    by , September 19th, 2010 at 07:05 PM (The Labours of SwimStud)
    Sunday Swim with the Masters--with the intermediate group...a drill heavy day today.

    Twice through
    6 x 150 50 DR/100 SWIM 10 RI
    4 x 50 K w/FINS 10 RI
    4 x 50 PULL w/PADDLES 10 RI
    3 x 100 FINS and PADDLES 2:00 1st set DESC 2nd set FAST
    100 EZ

    200 EZ COOL

    Updated September 19th, 2010 at 08:02 PM by SwimStud

  7. 9/19 Sunday swim

    I don't usually swim on Sunday. As a matter of fact , I don't usually do much of anything on Sundays. I decided that I needed to burn off some calories that were consumed tailgating yesterday. I stayed up too late watching my Spartans pull one off in OT.

    Had the pool all to myself. Very nice!!

    5x100 @ 2:00 (25k/50dr/25s)
    200 IM (25dr/25s)

    2 x 200 pull
    4x100 @1:30 Descend
    4x50 @50 Work turns
    2x25 FAST @40
    *Round 1 free
    *Round 2 back (1:40 & 60)

    200 Kick ( EZ down/ HARD back)

    8x25 Kick (dolphin afap) w/10

    200 w/d

    I should have gone IM on round 2 but I am trying to go deeper of the walls on my backstroke turns.
  8. 9/19 Solo practice

    by , September 19th, 2010 at 01:19 PM (Random Nonsense)
    I have about 10 Patrick Cantrell workouts in my swim bag for those days that I have plenty of time and am feeling a little lazy.

    Lifetime SCM
    Warm up
    - 400 free
    - 4x100 IM drill
    - 200 kick w/board no fins
    Main Set
    - 6x100 free on 1:30 descend
    - 6x25 free FAST on :30
    - 6x100 back on 1:45 descend
    - 6x25 back FAST on :30
    - 4x100 free on 1:30 descend
    - 8x25 free FAST on :30
    - 4x100 back on 1:45 descend
    - 8x25 back FAST on :30
    - pause to check workout and tell LW how much time I had left
    - 400 kick every 4th length all out
    - 4x100 moderate free on 1:30
    - 4x50 fast free on 1:00 (:37,:35,:34,:34)
    Cool down
    - 6x50 ascend

    Lifetime has a analog clock situated so it is almost impossible to read accurately because of the glare, and there is only one, so no times on the 25s. On the 25s I counted to 10 on the free and 5 on the backs so they were more like broken 50s on 1:00.

    With the glare, the fast 50 times are not likely to be very accurate, since starting time and finish time were both approximate. I would have liked them to be a little faster, but at the end of that main set I wasn't disappointed with the times.

    My stroke felt good the entire workout, but the 50s were fairly painful. Since this is the longest workout I have done in a while, it was good that my stroke did not fall apart.

    The descends weren't descended all that much and everything after the 6x100 back was slower than everything before it by about 5 seconds.

    Good endurance workout with a little speed work thrown in. Overall, I am pretty happy with the workout.
  9. Friday night and Saturday at the meet

    by , September 18th, 2010 at 08:23 PM (Mixing it up this year)
    Friday night my 400 IM was surprising. The water was like bath water. Still I went out in the 100 Fly in a best time but then died for the rest of the race. My breast stroke was so so but atleast the knee did not hurt. I was 25 seconds slower than 3 years ago which was the last time I did this event.

    Total of 2000 yards between warm up and swim.

    Today was another hot day. My 200 Free stunk, was off by 10 seconds. My 500 Free was off as well. I just didn't have the energy.

    The saving grace swim of the meet was my 200 Fly! Swimming it using my new strategy in warm water I managed a 3:15 which is the time I have been doing for a while now and I think if I were in a cool pool I might have gotten near my best time from 3 years ago.

    My new way of swimming fly is just to set a pace and keep it up. My old way to swim it was print the first 50 and wonder why I signed up for it for the last 150. I much prefer the paved approach.

    Total yards today 1700 yards
  10. Saturday, Sept. 18

    by , September 18th, 2010 at 07:44 PM (The FAF AFAP Digest)
    I'm sitting on the deck of a lovely cabin on Deep Creek Lake watching the sun set. The weather this afternoon was spectacular -- sunny and mid-70s. (Though we've been warned it will be frosty in the morning.)

    I hopped in the lake around 2:45 pm and swam the .9 mile course. Having done it once, it doesn't seem quite as intimidating as last year. Judging from the number of Cervelos in the transition area, there are a lot of serious bikers here. Mr. Fort was looking longingly at the tri bikes. Dave Scott, multiple time Kona champ, is also in the race.

    The water seemed a bit choppy this morning, but it's calmer now. Hope there's no fog in the morning. I can't tell what temp the water is. I've read it can be 68 in Sept., but it didn't feel that cold. Maybe low70s.

    We've got the cowbells ready for the Westernport wall. (Sorry Geek, the girls love them.). I am expecting Mr. Fort to be faster this year, so I hope I make it there in time to see him!

    Updated September 18th, 2010 at 08:02 PM by The Fortress

  11. Alright, what was I thinking?

    by , September 18th, 2010 at 04:01 PM (Life in the (not so) fast lane)
    I took up swimming a few years ago because I was completely burned out on distance running, kept suffering injuries from running, and basically just lost all motivation to keep doing it. I was a halfway decent runner back in the day, but by my mid-30s I was slowing down a lot and it just didn't feel like my thing anymore.

    So last spring, I decided to not only register for and run a half marathon, I figured I would also powerwalk a 5K the evening before. I had completed a half marathon last year with absolutely zero training whatsoever, and was darn lucky to finish it. From about mile 8 onwards I was pretty much hating life the whole way. Why would I not only do that again, but add the 5K on top of it? I dunno, but it seemed like a good idea a few months ago.

    The 5K was last night and the half marathon was this morning. I did both as planned, but right now I am unable to get up off the sofa without a great deal of dramatic moaning and whining about the pain in my legs. Ugh. Tomorrow is really going to suck. Hopefully I'll be okay enough for swim practice Monday, but I'm not sure.

    What the heck was I thinking? Maybe I should, I don't know, actually *train* for these events, but doing so would cut into my swim time.
  12. Dennis Set

    by , September 18th, 2010 at 02:00 PM (Adventures in Swimming)
    Coached the Sharks (SCY)

    Set inspired by Dennis

    300 Choice
    8 x 50 Odd's Kick, Even Drill :10r
    4 x 50 Descend :10-:15r on #1

    300 Swim or Pull
    6 x 50 on :50

    200 Swim
    8 x 50 on :45

    100 Swim
    10 x 50 on :40

    The 50 interval is for the fastest lane
    Maybe a lane down from them too, Push it a little :-), I know you can do it!!

    200 Kick/ EZ swim or drill by 50

    If you want more, do a couple of
    25 No Breather, 25 EZ
  13. Friday, 9/17/10

    by , September 17th, 2010 at 09:16 PM (A comfort swimmer's guide to easy swimming)
    Short workout today.

    SCM, Solo

    Warm up
    300 Swim
    200 Kick/drill/swim
    200 fast kick/build swim by 50s

    3 x 200/3:20
    (w/paddles, buoy Went 3:00-2:58-2:55)

    6 x 150 on 2:30
    (ave 2:20)

    Warm down
    100 easy

    2300 meters
  14. Woes of Aquasol 9/16/2010

    by , September 17th, 2010 at 04:53 PM (Swim like an Orca, but faster !)
    Morning 5:40-6:10am
    Warm 200FR, 200K (fr/br), 200IM drill, 200P
    10x50 K w/ fins
    Water was very warm, I did not feel like doing something serious with hot water conditions.
    50 cool

    (Practice was from 5:30-7:00pm)

    Warm 50
    4x50 BR (25 drill/ 25swim)
    5x50 BK (25 drill/25 swim)
    5x100 P on 1:30 (1:15, 1:12best)
    10x50 Fly K on 1:00 (5 on side, 5 on back)
    8x50 Pace on 1:00 (did :39, then held :33 with a :34 here and there)
    100 cool
    This week was full of set-backs, On Monday the heater turned off over the weekend due to a power outage, and on Tuesday morning there wasn't a practice, then area High schools have started there water polo meets and kicked us out on Wednesday, anyways the Seniors and level 3 got to practice but the Masters were told to come in in the mornings.
    Since the water polo team from another high school uses our pool, and breaks lane lines, leaves a mess on the desk, their coach is a rotten egg etc... it squeezes the groups together, so our Masters ends up with 6 to 7 in a lane of all abilities. I usually sit out practice until the noodlers leave at 6:30pm and 3 lanes are free'd up, then most of the fitness/rec swimmers leave so it makes it easier to hit the intervals.
    Since things have been so messed up at Aquasol, Ive been thinking of going to mornings at Folsom. I won't get much coaching except to make sure I don't drown and there will be workouts on a board with a lot of fast swimmers to make me look even slower, but it just a thought. Its tough getting in a good workout regularly enough to increase my VO2 max and conditioning and strength. Seems if I miss a few days it can be detrimental to an already sucky ability.
    Ive got a meet in one week and I really needed to hit it hard this week, so I could have the week prior to the meet to do a slight taper. I found out later that Wednesday night, "the NO Masters allowed after the water polo meet night", that the pool was nearly empty.
  15. Friday, Sept. 17

    by , September 17th, 2010 at 04:47 PM (The FAF AFAP Digest)
    No swim today. Had to see my chiro and ENT and get ready for Mr. Fort's birthday. Still need to pack for Savageman. We're leaving right after Lil Fort's 8:30 am soccer game.

    I hadn't been to my ART chiro for body work in several months. (Well, I didn't train that much in the summer, so I didn't feel the need.) He said my shoulders still felt very stable. We talked about my foot. I've had increasing pain in the first toe of my right foot over the years. It began with the MF incident, developed into tendonitis and I ignored it b/c I couldn't get a cortisone shot given my then meet schedule. As I understand it, cortisone is most effective if done immediately post injury. Now I get toe/foot pain when I run and jump (or wear high heels ). I'm having an MRI done next week. The suspected diagnosis is tenosynovitis/tendinopathy, aka degeneration of the tendons. If that's what the MRI shows, I will need PRP, platelet rich plasma, therapy to fix it. This is, as I have previously noted, a controversial therapy. But it seemed to work on my shoulder. And therefore I would definitely try it again. It should be much less costly and time consuming than a shoulder as well.

    I have succeeded in making a cake that looks (somewhat) like a Jamis bike. Now I am off to finish present wrapping and pack. I am feeling slightly more savage after a good night's sleep.

    Oh, I've discovered a couple new smoothie ingredients: beet greens and leek greens. They go well with cherries, red grapes, pineapple and berries. My allergist told me to stop using Amazing Meal b/c it has grass in it, and I'm allergic to grasses. Doh. I was unable to do a skin test for food allergies earlier this week (too much histamine in my system), but did submit blood for this purpose and for routine labs. Hopefully, it will rule out food allergies, as they are there so rare in adults. And, of course, Jimslie considers the entire topic pure quackery.
  16. 9/17 Practice

    by , September 17th, 2010 at 01:17 PM (Random Nonsense)
    Warm Up
    - 500 swim
    - 200 kick (2x dolphin back, left, back flutter, right)
    - 6x50 drill swim
    - 4x150 back
    Main Set Group Send offs
    - 2x200 drafting drill, rotating lead every 50
    - 100 IM (bonus for the fast lanes)
    - 4x100 descend (1:12, 1:06, 1:01, :59)
    - 100 lane makes a single swimmer with equipment (leader gets paddles, middle gets buoy, rear gets fins), reshuffle at the 50
    Cool Down
    - 100 free

    The 100s were on about 1:50, so plenty of rest. I lead the 200s and there were only 3 people in my lane so during the drafting drill I held a steady pace on the first 50 and tried the lose the drafters on the last 50.
  17. 9/17/10 Tired Friday

    by , September 17th, 2010 at 01:05 PM (The Labours of SwimStud)
    I coached Masters last night and didn't get home until near 10. I finally rolled into bed about 11 and got off to sleep well. That being said, I took a 30 delay in getting up, awake and out of the house to the pool. I was in the water by 7:25...and out by 8:50.

    Warm Up
    600 Swim
    10 x 50 K 1:30
    200 EZ

    Main Set
    5 times through
    1 x 100 IM 2:00
    1 x 200 FR 3:30
    4 x 100 BK 2:00
    1x 200 FR EZ

    Cool Down
    6 x 100 Alt Pull/Swim

    Updated September 17th, 2010 at 02:04 PM by SwimStud

  18. FAST Fri Sep 17 2010

    by , September 17th, 2010 at 11:30 AM (Ande's Swimming Blog)
    FAST Fri Sep 17 2010

    Subscribe to Ande's Swimming Blog

    weigh around 200

    Whitney Coached
    6:00 TO 7:30 am
    Austin Mabel Davis pool
    swam with larry, todd, doug, nate, ned, chris, & James Fike
    dove in around 6:05
    wore B70 LEGS

    20 min choice

    8 x choice FAST on 8:00
    (choose from 100, 200 or 400, do the same thing on all 8)
    did 100's free from a dive held 1:01's & 1:02's
    & an easy 100 swim down after each one
  19. Got me TENS unit on and starting to feel better

    by , September 17th, 2010 at 09:03 AM (Mixing it up this year)
    Swam this morning but still have the lower back locked up.

    600 Free
    400 IM fly drill/back pull/breast kick/free swim
    400 one arm fly alternate rt/lt by 50 w/fins
    200 back kick w/fins fashion model
    400 Free kick w/fins
    600 Free w/paddles & bouy

    total 2600 meters

    Now I am using the TENS unit to loosen anything that might need to be loosened.
  20. Thursday, Sept. 16

    by , September 16th, 2010 at 10:21 PM (The FAF AFAP Digest)

    Warm up:

    600 various

    Main Set:
    (another quite modified Tall Paul set)

    6 x 100 free @ 1:40
    4 x 50 kick, done as 50 UW shooters w/fins @ 1:00
    2 x 50 drill @ 1:00
    50 EZ

    6 x 100 free @ 1:30
    4 x 50 backstroke kick @ 1:00
    4 x 50 breast drill @ 1:05
    50 EZ

    3 x 100 back w/fins @ 1:20
    (I intended to do 6 of these, but completely bonked and cramped, and so desisted.)
    4 x 50 backstroke kick @ 1:00
    6 x 50 fly & free drills @ 1:00
    50 EZ

    100 EZ

    Total: 3400



    Just cruised through this workout today, but am still feeling surprisingly tired. I think it's because I sleep like a beached seal on coke.

    Any advice on workouts to do the couple days before an OW swim? Was wondering if maybe I should attempt another wetsuit swim tomorrow ...

    I glanced through my workouts from this time last September and it appears that I was indeed in better shape back then, as I suspected. I also found this race report:

    I was perusing Bicycle magazine today and found a blurb on a sample Lance Armstrong endurance and conditioning circuit. The exercises included:

    back extension & hold
    walk out plank & hold
    bulgarian split squat with weights
    (I've done this one, very tortuous, but have used DBs instead of an overhead weight.)
    one foot hamstring curls on stability ball
    med ball squat & push press
    med ball slam

    And, speaking of cycling, Lil Fort and I are in the process of making a bike cake for Mr. Fort's birthday tomorrow. It's a bit of a PITA; I hope it every so vaguely resembles his Jamis. I was mildly depressed by the fact that our combined birthdays total 100 years. lol

    Sprint Classic:

    If anyone is interested in attending the Sprint Classic at GMU (and, more importantly competing in "The Battle of the Drop Dead Sprinters"), the entry form is at:

    Estimated timeline:

    I still haven't pulled the trigger on the Indy meet yet. My tentative plan is to swim very few events at the Sprint Classic and then go to Indy the next weekend. Mr. Fort has a two week trial in October, so he will be AWOL during the Sprint Classic. I try to swim something different there every year. The order of events is always the same, which is not exactly to my liking. I suggested to Tim T. that we have unofficial 100 relays one year along with the unofficial 25s.

    Updated September 17th, 2010 at 12:14 AM by The Fortress

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