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  1. Tue Jan 25th, 2010

    by , January 25th, 2011 at 01:10 PM (Ande's Swimming Blog)
    Tue Jan 25th, 2010

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT Swim Center, diving well and main pool,
    6:30 to 8:00 dove in 4 min late
    trained with todd & Neal
    beside tyler, marcio, mike, max and jim
    WORE yingfa jammer

    2 rounds of
    3 x 100 fr, 50 fl, bk or br

    Main SET:

    4 x 150 done done 100 IM 50 fr

    400 fr swim

    4 x 150 done 100 reverse IM 50 fl which I drilled

    assigned 400 kick NO FINS
    did 8 x 50 k on 40, then 100 br K

    fin set on 20 per 25 base & I didn't wear fins
    25 fl
    50 fl bk
    75 fl bk br
    100 IM
    125 done 100 IM 25 fl
    150 done 100 IM 50 fl bk
    175 done 100 IM 75 fl bk br (did a 25 here & rested)
    200 IM strong went around 2:11
    right into
    200 K missed a 50
    175 fr skipped a 50
    150 k made it
    125 fr skipped a 50
    100 k made it
    075 fr skipped a 50
    050 k
    025 fr

    4 x 100 IM on 1:40 desc
    skipped #3
    went 59

    50 easy

    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
    Swim Workouts
  2. Tuesday - Distance Day

    by , January 25th, 2011 at 01:04 PM (Year Three: The Road Back)
    With the huge number of yards put in last week (even with a sick day thrown in), I wasn't really looking forward to distance day. I did, however, manage to get in 4000 yards. Pretty decent for a Tuesday. The intervals were a bit of a challenge for me and - since I'm racing 50s and 100s this weekend - by the end of practice, I was more concerned with sprinting the last 25 than I was with making the entire distance. Does that make sense?

    Here's what I did:
    400 Warm-Up
    5 x 100 Kick/Swim by 50s (did fly for swim)
    3 x 500 (did free, kick, free - bit dizzy during 1st round, so kicked 2nd round)
    4 x 200 Pull (in theory - did as 1x200 pull, 2x175 pull, and 1x150 pull w/ sprint at end)
    4 x 100 Free on 1:30
    4 x 50 Free (with fins) on :45
    300 Cool-Down
    Total Yards - 4000

    Right now, I'm finding it tricky knowing just how hard to push. The warm-up and kick/swim's felt great. Then the 1st 500 came and I started feeling dizzy. What I am nervous about is overdoing it and getting sick again - or not actually getting totally better. Plus, my first meet is on Sunday and I would prefer to be healthy.

    I'm looking forward to the meet because Ball State's meet last year was the first meet I ever competed in. It'll be interesting to see the time differences in this first year. I am also wanting to use these times as a gauge to help me figure out what events I want to swim at Y Nationals in April and where I need to focus my training (other than the 100 Fly - that's a given). So....

    Has anyone ever been to Y Nationals in Fort Lauderdale? I've never swam in an outdoor pool, so competing backstroke...well, let's just say it should be interesting....
  3. Tuesday, Jan. 25, 2011 5:00am

    by , January 25th, 2011 at 12:09 PM (Fast Food Makes for Fast Swimming!)
    Getting ready for my meet in Olympia 2 Saturdays from now...I signed up for the 1650 and have to get in some decent training just to make me feel good about it. I of course am shooting for a time capable of putting me in the top ten, but we will have to see with the results.

    200 Free, 200 Pull

    Broken 1650 as: (all intervals add up to 22:00)
    2 x 300 @ 4:15
    2 x 225 @ 2:45 <-- this was the hardest part
    2 x 150 @ 2:00
    2 x 75 @ 1:00
    2 x 50 @ :40
    2 x 25 @ :20
    I'm guessing with the amount of rest I was getting I was somewhere around the 19:30 mark for total time in practice.

    250 EZ Swim

    4 x 125 Pull @ 1:30
    20 x 25 Kick w/ board @ :30
    3300 Yards
  4. More snow!

    This morning I swam up at Riverbank with three swim buddies—nice to have all the regulars there today. Here’s what I did with 2 of them:

    1000 lcm warmup (400s, 200k, 200p, 200d/s)

    3x thru
    300 FR @ 4:40
    3 x 50 K @ 1:10

    50 easy

    8 x 50 @ 1:00 odds IM order fast, evens FR easy

    5 x 200 FR>BK pacman set, working BK, easy FR

    300 pull

    300 warmdown + play

    The sky was clear when we got to the pool, then halfway through the workout the snow started falling pretty hard. It was really beautiful—big fluffy flakes, without much wind so the snow quickly outlined the trees. After the workout we looked through the pool’s picture windows at the snow-covered ice floating down the Hudson. The outdoor pool is also visible through the pool windows—the snow drifts are all the way up to the top of it on one side, and it was quickly filling up entirely with the new snow this morning on top of the old.

    I reached my first gtd milestone today. Free swim cap here I come!
  5. MATT Tuesday Workout

    by , January 25th, 2011 at 10:25 AM (Pete's swim blog)

    400 Warm up

    2 Times Through (750 yds)
    * 25 Kick - :30
    * 50 Free - 1:00 2 breaths/25
    * 75 Pull - 1:00
    * 125 IM - 2:00
    * 100 Breast - 2:00

    2 Times Through (750 yds)
    * 25 Kick - :30
    * 50 Free - 1:00 2 breaths/25
    * 75 Pull - 1:00
    * 125 IM - 2:00
    * 100 Back - 2:00

    2 Times Through (750 yds)
    * 25 Kick - :30
    * 50 Free - 1:00 2 breaths/25
    * 75 Pull - 1:00
    * 125 IM - 2:00
    * 100 Fly - 2:00

    100 Easy

    1000 Pull - Check split every 200 / Descend

    100 Easy

    10 x 25 - :40 Breath Control

    50 Easy

    100 Timed - Choice of stroke

    100 Cool down

    (4350 total)

    My 1000 Splits: 2:25, 2:30, 2:30, 2:35, 2:25
    100 Timed Fly: 1:18

    I don't pull due (shoulder pain) so I left after the paddlers. They eventually caught me at the end of the third 200 so I spent 5 seconds letting them go by. Felt strong on the finish.

    Fly continues to elude me. The first 25 on the timed fly felt great. Smooth, fast... everything was clicking. Second 25 was tougher but still felt good. Last 50 felt like the wheels came off. I wasn't terribly tired but it felt like my timing was off an I was fighting myself.
    Swim Workouts
  6. Light swim and core workout

    by , January 25th, 2011 at 08:18 AM (Mixing it up this year)
    Today I opted to start back to normal swimming just not opening my mouth too widely. Had an invite to do some core work so I took the opportunity today since I was not really planning a hard water workout.

    Lookout, tomorrow I plan to be back to normal so it may be a tough one of sorts.

    10x100@1:45 Free
    500 Free kick w/fins as 25 easy/25 mod/25 fast
    core work 30 minutes
    500 drill work variety in warm pool my fly felt sluggish today will try again in the cold pool on friday

    Total 2000 yards
  7. Mon Jan 24th, 2010

    by , January 25th, 2011 at 07:01 AM (Ande's Swimming Blog)
    Mon Jan 24th, 2010

    slept in missed AM work out

    lifted weights

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    Whitney Coached
    UT Swim Center, diving well and main pool,
    noon to 1:15, dove in 10 min late
    trained with teneille and mark
    beside chris, jim, jon & james
    WORE yingfa jammer


    Main SET:

    500 fr 70% did 400
    500 fr 85% went 5:43

    4 x 25 fl

    400 fr 70%
    400 fr 85% went 4:20

    4 x 25 bk

    300 fr 70%
    300 fr 85% went 3:10

    4 x 25 br

    200 fr 70%
    200 fr 85% went 2:00

    4 x 25 fr

    100 fr 70%
    100 fr 84% went 60

    100 easy

    150 k went 1:45

    50 easy

    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
  8. Monday, 1/24/11

    by , January 24th, 2011 at 08:27 PM (A comfort swimmer's guide to easy swimming)

    Warm up
    Swim: 300 Choice
    - swam 150 free/150 back
    Pull: 3 x 100/1:45 Build each
    - with the big Tyr paddles and buoy, 1:17-18
    Kick: 3 x 50/1:00 desc
    - kick was slow, around 1:00-05. went on 1:10
    Swim: 8 x 25/30 strong
    - 1-4 free around 16-17, 5-8 back around 18-19

    Main Set:
    1 x 100/2:00 smooth 12 - turns (tight fast turns)
    1 x 400/6:30 Back
    - 6:20 took 20 sr
    4 x 25 Free Fast/40
    - 15-16
    1 x 100/2:00 smooth 12 - turns
    1 x 300/5:00 Back
    - 4:45
    4 x 25 Fly Fast/45
    - 17-18
    1 x 200/4:00 Back
    - 3:15
    4 x 25 Back Fast/40
    - 18±

    10 x 50/10sr
    1) 25 under water - 25 swim
    2) right side kick - 25 swim
    3) left side kick - 25 swim
    4) 50 12 - 3 - 12
    5) 50 swim build
    - 1st round free, 2nd time back

    Cool down
    easy 100 free

    Total: 2800 yards
  9. Monday, Jan. 24

    by , January 24th, 2011 at 07:17 PM (The FAF AFAP Digest)

    RC work, 15-20 minutes

    back extensions, 25 x 2 x 15
    long arm crunches, 2 x 50
    flutter kicks on bosu, 2 x 100
    HS power squats, 200 x 1 x 10, 220 x 1 x 10, 240 x 1 x 10
    HS iso lateral hi row, 160 x 1 x 10, 180 x 1 x 10
    skull crushers, 50 x 2 x 15
    knee tuck jumps, 10
    med balls slams, 10
    start plyo w/med ball, 10
    step ups on box w/15 DBs, 15

    Bike, 30 minutes:

    Just hopped on bike at home later in the day.


    Weights were not too difficult. I didn't feel like I had lost any strength in the week off. And perhaps the rest was beneficial (rest, adapt, get stronger, blah blah). I do need to take it easy on the plyos with my foot. Shoulder is still slightly sore, which I attribute to not doing RC exercises for 3 days. My bad.

    I'm going in for a magnesium injection tomorrow am, as I had some major cramping issues at the end of last week.

    On another note, I've lost 5-6 pounds since beginning BHRT & thyroid therapy without changing my diet at all. In reality, I've been exceedingly skeptical about the "calories in calories out" mindset, as previously it appeared that my weight stayed the same no matter what I ate or how much I exercised. I now have a "hormones rule the world and you better hope nothing goes wrong" mindset. lol.

    I've also heard from my coach, who's from Canada, that the pool for Canadian Masters Nationals at the end of May, Claude Robillard, is very fast. Very tempting!
    Swim Workouts , Spinning
  10. 1/24/11 My actual current pace: 27.16 miles as of today...

    by , January 24th, 2011 at 05:28 PM (The Labours of SwimStud)
    Fancied a BR workout today:

    Warm Up

    600 FR
    10 x 50 K 1:20 did last 4 with snorkel
    100 EZ FR

    200 BR K no board...used snorkel.
    2 x 100 BR Pull (fast hands)
    2 x 100 BR Pull (fulcrums)
    10 x 50 BR 1:10
    100 EZ
    4 x 200 BR 4:00 work walls

    500 with fins

    300 EZ
  11. Predictor Set...Such Fun

    by , January 24th, 2011 at 04:08 PM (Year Three: The Road Back)
    Today's happy Monday workout was a short workout in terms of yardage, but one of those workouts that kicks your butt if you do it right. We did the following:

    400 Warm-Up
    4 x 100 Free Drill Cycle on 2:15
    3 sets:
    1 x 50 Kick WITHOUT FINS (ugh!) on 1:15
    4 x 25 Kick WITHOUT FINS (ugh again!) on :30 - by the 3rd set, struggling with interval
    8 x 25 hard/ez; ez/hard free on :30
    20 x 50 Free Predictor Set (maintain best average) on 1:30
    400 Cool-Down
    Total Yards - 2,850

    The idea with the Predictor Set is to hold your best average over all 20 swims. My best ever 50 free diving off the blocks is :32. I managed to hold :35ish for the entire set. I did, however, have some issues feeling any rhythm at all, so a few of my 50s (all from a push - not dive) were at :34, while a few were at :37. Felt a bit nauseous halfway through the set (still not totally recovered from being sick), but managed to hang in there and finish the set - even though my lovely inner voice was screaming at me to stop. One of my main challenges of this season is to learn to better deal with the negative inner voice and hang in there when the sets get really tough.

    The oddest thing of the day is swimming a bit healthier. I got so used to my nose being completely plugged from my cold, that I forgot to blow out through my nose during flip turns and kept getting water up my nose. But, I'll take those distractions if it means that overall, I'm finally getting rid of my cold. Here's a hopeful YAY! And a grand wish that I'm not celebrating too early and jinxing my recovery.
  12. Sarasota Y Sharks Masters 5:30 AM Workout -01/25/11

    by , January 24th, 2011 at 03:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    4 X 50 :50 :45
    Three rounds. Round 1 intervals left, rounds 2&3 right.
    Descend 50's 1-4 in rounds 2 and 3.

    1 X 200 kick 4:15
    10 X 50 kick 1:00
    1 X 100 easy swim

    2 X 50 easy 1:15
    1 X 100 @100% 2:00
    1 X 50 easy 4:00
    Twice through. Choice.

    12 X 150 2:30
    odd: free
    even: IM 25 fly-50 back-25 breast-50 free

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  13. Recovery swim Monday

    This morning I swam up at Riverbank. It was only 6 degrees outside, but I was motivated to go anyway because I knew my two regular swim buddies would be there, and I hadn’t seen them since before Christmas. It turned out to be a chattier workout than usual. Here’s what I ended up doing:

    900 lcm warmup

    100 IM, 800 FR
    200 IM, 700 FR
    300 FR, 600 FR
    400 FR, 500 FR
    [We started out doing IMs for the shorter swims and FR for the longer ones, but my workout mates lost the will to IM after the 100 and 200 respectively, and I followed suit so I wouldn’t keep them waiting. (Nice to have someone else to blame that on!) We took about :30 -1:00 rest between swims. The long FR swims involved various slight changes in speed by 100s, but I just swam them steady and called it a recovery day. It ended up being a lot of just swimming back and forth, but that felt ok, and even kind of soothing. I worked a bit on my breathing and kicking.

    400 warmdown + play

    I wasn’t feeling fatigued or sore this morning from my meet, but my shoulders and arms did feel pretty tight and stiff throughout the workout, maybe from the meet but maybe also from the cold weather.

    A recent thread in the discussion forums about consecutive years in the top ten inspired me to look up my history. I think of my time in masters swimming as being riddled with injuries and illness that has kept me from the pool far more than I have wanted to be, but in fact I have been a pretty steady bottom-of-the-list performer over the years. (I missed just one year (2007) from 1996 to the present). It was nice to see that the numbers paint a brighter picture than my memory does of how consistently I”ve been able to swim decent times. I’ll have to remember that the next time something beyond my control keeps me out for a few weeks!
  14. Sun Jan 23rd, 2010 Went Postal

    by , January 24th, 2011 at 01:50 PM (Ande's Swimming Blog)
    Sun Jan 23rd, 2010 Went Postal

    Did the hour swim today

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    Whitney Coached
    UT Swim Center, main pool, bulkheads up, east side
    noon to 1:15 dove in on time
    trained in my own lane beside larry, beth, Kelly, & Brad Bailey
    WORE FS PRO jammer

    did easy 50's for 7 minutes

    everyone started at 12:10 but I dove in at 12:12, Beth, my wife counted for me.
    my goal was to do 10 x 500 on 5:30
    I went 5,130
    pool was 81

    0100 01:02
    0500 05:31
    1000 11:06
    1500 16:31
    1650 18:12
    2000 22:14
    2500 27:59
    3000 33:57
    3300 37:22
    3500 39:46
    4000 45:49
    4500 52:33
    4950 59:59
    5000 58:29
    5100 59:38

    went 5,130

    went out way to hard on the first 2000, tried to hang with tyler

    got too hot, pool was a touch warm at 81

    trained too hard thu, fri, & sat

    didn't sleep well the night before

    dove in 2:00 after the main group I should have dove in on time and stayed with Larry & Kelly

    stopped too many times

    might take another crack at it

    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
  15. Monday Workout

    by , January 24th, 2011 at 10:35 AM (Pete's swim blog)

    400 Warmup

    6 x 50 Free - :45

    800 Free - Open turns every 200 to check split

    100 Easy

    4 times through
    * 200 Kick
    * 50 Stroke - 1:00
    * 50 Pull - 1:00
    * 50 Stroke - 1:00
    * 50 Pull - 1:00
    * 50 Hard Stroke - 1:00
    * 50 Pull - 1:00

    100 Cool down

    (3700 Total)

    My 800 splits today: 2:24, 2:26, 2:28, 2:26 (9:44).

    Updated January 24th, 2011 at 11:35 AM by pmccoy

    Swim Workouts
  16. Easy day of kicking only

    by , January 24th, 2011 at 08:23 AM (Mixing it up this year)
    Nothing tough today. Had a tooth extracted late Friday and took today as an easy kick day. Tomorrow I might try to swim a little. Still hurts a bit to open my mouth too widely.

    If anyone is wondering yes I did coach Friday night with the wads of gauze still in my mouth. I was still so numb from the novicain I didn't feel a thing.

    1000 Free kick w/fins
    500 Breast kick w/brfins
    500 Fly kick w/fins

    Total 2000 yards
  17. 1 Hour Postal - 4050 yards

    by , January 24th, 2011 at 12:25 AM (A comfort swimmer's guide to easy swimming)
    Saturday, 1/22/10

    Went to Boise to do this with the Sawtooth Masters group. Had a good swim. My previous best for this had been 4030 when I swam it in 2005. This was the 5th time I've done it since I've been swimming. I went into it with a bit of apprehension since I wasn't able to train consistantly between Thanksgiving and New Years. Wasn't sure how I would do. But I just tried to start steady and keep it going. That strategy worked as I improved my previous best by 20 yards.

    Here are my splits for each 500 yards:
    500 - 7:27
    1000 - 7:21
    1500 - 7:18
    2000 - 7:20
    2500 - 7:28
    3000 - 7:31
    3500 - 7:31
    4000 - 7:21

    Updated January 24th, 2011 at 12:37 AM by poolraat

  18. Sunday, Jan, 23, 2011 Meet Results from Flyapalooza

    by , January 23rd, 2011 at 09:13 PM (Fast Food Makes for Fast Swimming!)
    My meet felt really good overall. Home meet at Wenatchee, had about 55 people there, but was well spaced out to give everyone plenty of rest (almost) almost...
    For being sick most of the week, I really swam quite well.

    200 Free Relay here - just swam a 50 (26 sec. or so) moderate speed (relays in our area are of no major importance other than scoring points toward the cumulative LMSC scoring champs for the duration of the season, so our home meet usually gets lots of points.

    200 Fly - 2:07.71 = This is the fastest I've gone since college days, and I finally got my age group LMSC record that I've been stalking for a while. The computer had a problem and wasn't able to get the splits posted on results, but I was told I went out in a 1:00 for the first 100. It felt really strong, and after finishing I gave the big fist pump in the air. I think I beat all the 200 free entries later in the meet with my time also.

    200 Medley Relay - 50 Fly (25.7)

    100 Fly - 57.39 = Also, the fastest I've done in Masters...someone said I was out in a 26.7 at the 50, so I guess it was 30.6 coming home...not bad, wanted to see a 56 though.

    200 Mixed Medley Relay - 50 Fly (nice and easy 15 meter dolphins off the walls both ways)

    50 Fly - 26.19 = This one was tough to get going fast enough over such a short distance. At least I beat the 50 split of my 100 earlier. I also swam it neck and neck with Lincoln Djang, and it came down to a fingernail at the end where I was 2nd overall, but still a good swim.

    100 Free - 56.27 = This was just a throwaway swim for me. It was a few minutes after the 50 fly, and I wasn't cooled down enough, so just swam it easy.

    Finally the 500 FLY - 6:11.74 = I was 2:20 at the 200 point. This was a really good swim, much easier than the 100 Free was...YES, I SAID EASIER THAN 100 FREE!!! I know you think I'm crazy, but I just settled into a pace and kept it going. Swam 3 strokes w/ breaths, 1 stroke head down. I only did 2 hand touches on the first 25, and the finish, and this was more so I could come into the walls with a double breath on the turns. BIG help.
    I ended up getting 2nd overall in the event to a girl going a 6:10. I was trying to run her down the last 100 since for some reason I was full of energy (not sure from where), but she accelerated also so as to not get beat by someone doing fly!!!

    Going to sleep well soon.

    Good job Packers!!!! I don't care who wins the 2nd game, because the Packers will beat them in the Superbowl anyway!!
  19. Meet report--Aquafit's Winter Blitz

    Yesterday I went over to the Y and did a little pre-meet swim on my own, as follows:

    1000 warmup (400s, 200k, 200p, 200d/s)

    2 x (4 x 25 FR @ :30, ez/build/ez/fast)

    4 x 25 BR, odds drill, evens swim

    200 warmdown + play


    I felt good in the water and eager to swim more, which I find a pleasant way to approach a meet, especially one where I’m swimming longer stuff.

    Today I went out to the Nassau County Aquatic Centerpool for Aquafit’s Winter Blitz Meet. I swam 3 events—here’s how they went:

    200 FR: 2:13.55 (1:06.01, 1:07.54) (Swim rating = 87.0)
    I felt strong on the last half of this swim—my pacing felt a bit tentative on the front end. This is my best 200 time since 2004, and beat my best time from last year by 4+ seconds, so I was fairly happy with the time. I’ve been experimenting with kicking more on my freestyle. My 50 splits were 32.15, 33.86, 34.08, 33.46.

    100 BR: 1:19.53 (38.30, 41.23) (SR = 84.5)
    This beats my best time from last season by a couple of tenths. My splits were very flat for a breaststroke race—I usually have more like a 5-second drop between my first and last 50. Maybe I could pick up the turnover a little earlier if I swim this again—I waited until the last 25 today to do that.

    500 FR: 5:54.25 (2:57.60, 2:56.65) (SR = 87.9)
    I was really thrilled with this time—it was my best 500 since 2000. My goal going into the race was to beat last year’s time of 6:11, and my stretch goal was to go under 6:00. Again, my pacing felt tentative on the first half—I was never sure if I was going too fast or not fast enough, and I seemed to keep on being either too long or too short going into the wall on my turns, and a couple of times took a half stroke or glided into the wall. Once I picked up the pace at the 250, my turns started being square on. I kicked aggressively on the last 150 of the race, and my stroke immediately started feeling better. That kicking thing definitely has something going for it! My 50s splits were 32.3, 35,7, 36.1, 36.7, 36,7, 35.8, 35.2, 35.2, 35.7, 34.6.

    I don’t often swim middle distance FR, and was planning on doing the 200/500 just once this season. But both of those swims felt good today and left me feeling like I could go a little faster. I’m tempted to swim them again now that I have a better sense of what I’m doing. I’m not certain what my next meet will be; the Auburn meet 2/12-13 and the NY State meet 3/12-13 are two possibilities. I have some decisions to make.

    This meet did confirm that my conditioning has just plain gotten better. It was fun to feel strong at the end of races!

    The meet itself was fun and well run--things went quickly. I found a warm sunny spot at the pool and stayed happy and relaxed between races.

    One thing I'm really enjoying these days is seeing all the women in my age group who are back at meets. There are many of them whom I've been seeing regularly at meets in the tri-state area since I moved here in the mid-90s. However, it seemed like the last 5 years or so a number of them went missing, due to injuries or childbearing or life-is-complicatedness or such, but now they're back. It's great swimming with those familiar faces at meets again!

    Updated January 23rd, 2011 at 08:58 PM by swimsuit addict

  20. Sunday @ GMU, Jan. 23

    by , January 23rd, 2011 at 02:07 PM (The FAF AFAP Digest)
    Swim/SCY @ GMU:

    Warm up:

    900 OYO (did 700)

    400 IM done:
    50 kick/50 drill
    100 scull
    ? something else here, can't remember

    Main Sets:

    3 x (4 x 25 w/fins) @ :40
    1 = UW
    2 = fast
    3 = backstroke kick
    4 = backstroke kick

    Went 2 free, 1 fly on the fast ones. All 11s.

    50 EZ

    "Petra Martin Set:"
    -- I used fins. Don't remember the intervals exactly, but we had quite a bit of rest.

    3 x through:

    1 x 250
    1 x 150 backstroke (6 kicks off each wall)
    1 x 50 fast (fly/back/breast)

    For the 250s,
    #1 = fly/free (4-6 dolphin kicks off each wall)
    #2 = backstroke (6 kicks off each wall)
    #3 = breast w/2 UW pulls each length
    (Not being an evilstroker, and being lazy, I just did long streamlines on #3.)

    On the fast 50s, went fly (:25), back shooter (:23) and breast (:30)

    100 EZ (went 50)

    5 x 125 kick @ 2:20
    3rd 25 = fast free kick
    5th 25 = fast stroke kick
    -- I did them all backstroke kick
    -- just cruised the first one

    150 EZ

    Total: 3700

    15 minutes hottub



    Wasn't sure I'd make it to practice this am as I was out late last night with friends. This never seems to bode well for getting up. However, every single person in my house made what seemed to me a tremendously loud racket thumping up and down the stairs -- Mini Fort going to volleyball tournament, Mr. Fort going on long run, Fort Son going to the gym, Lil Fort waking up early ... So I just got out of bed and headed for the coffee machine.

    I didn't feel in terribly fine form in the water. But this was a great workout. The "Petra Martin" breath control set was surprisingly hard. I'm used to doing a lot of hypoxic work, but I don't usually do 250s and 150s. Apart from the underwater kicking (which seems harder with fins if you're doing the same # of kicks b/c you're under longer), I just completely cruised the above water portions. The last kick set was rough. I had to cruise the first one and then was able to sprint at the designated times on the last 4. But I think I won the prize for slowest kicker on the non-fast portions. I am very good at slow.

    The open water swimmers were making sarcastic remarks (jokingly) about "open water Sunday." But, really, they have their distance free night on Tuesday!

    Now, I'm off to the grocery store. No matter how many times a week I go, there's never enough food in the house.

    Updated January 23rd, 2011 at 10:20 PM by The Fortress

    Swim Workouts