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  1. One-fourth of a swimsuit!

    During my first month or so back in the city, my main fitness goal is to re-establish my routine hereóstarting back up with the mix of teams and swim buddies I practice with, getting used to going to the gym again (I stopped lifting for a couple of months while I was down in Florida), going back to ballet and rowing classes, etc. It means several weeks of soreness while my body gets accustomed to doing all that stuff again. I try to be sensible about easing backóI lifted very light weights at my first session yesterday (but am still sore today), and wonít begin leg weights until after Iíve gone to ballet and rowing for a couple of weeks so that I donít hit them with everything at once. But I donít want to drag things out too long, either.

    My swimming plan for this spring is to swim one weekly practice with each of my teams, Asphalt Green and TNYA, and the rest on my own or with my Riverbank swim buddies. This morning I went over to the Asphalt Green lcm workout. It was distance oriented, which I would usually skip in favor of a sprinting or technique or IM-intensive session (we get a monthly calendar listing the focus of each workout). I generally get enough distance work with the Riverbank swim buds. But I really wanted to go ahead and resume some sort of contact with that team, as well as confirm that I could attend AGUA workouts on a drop-in basis. Hereís how the workout went:

    600 lcm warmup (400s, 200k)

    500 FR + 400 IM d/s by 50 + 300 BK/BR by 50 + 200 IM kick

    4 x 200 IMs w/ rotating extra 50

    Free set
    200/300/400/500/500/400/300/200 w/ various breathing patterns [I skipped the breathing patterns and did various FR/BK patterns. I also skipped the last 400/300/200 in favor of the following.]

    300 warmdown

    4 x backstroke start

    chatting with teammates who also got out early

    On my flog I see that this workout puts me over the quarter-way mark towards earning a swimsuit this year. Hurray!

    On the way over to practice this morning I spotted a new bakery named "Insomnia Cookies." Now I know where to go if I need a snickerdoodle fix before 6am workout.

    I entered next weekend's NY State championship meet . Iím swimming Sunday only, and will be creating my own event order with creative split requests. (I donít think I ever would have ever thought to do that if I didnít read Fortressís blog!) I signed up for the following: 200 FR (for 50 split), 200 BR (for 50 split), 200 IM, 200 BK (for 100 split). Thereís also relays. I donít have super-high hopes for the meet, and wonít be resting for it, but it should be a chance to practice racing skills, as well as a social event.

    Iím not sure if I will have a taper meet this season or no. Iíve been content this winter not having a season plan, focusing on enjoying my training, and deciding on whether or not to do local meets right before the entry deadlines. Iíll probably continue doing that, since the prospect of not having a big end-of-season competition seems ok to me. Right now Iím mostly focused on staying in good shape for the open-water season, and am impatient to be able to swim at the beach again.

    Updated March 5th, 2011 at 06:40 PM by swimsuit addict

  2. Swimming in the flood plain!

    by , March 5th, 2011 at 01:46 PM (Swimming, Life, and Other Stuff!)
    On my way to Noblesville for practice this morning the thought occurred to me that I could just park the car and swim across some of the flooded fields. The water (measured by the submerged fence tops) had to be 5' at least. I could have enjoyed an open-water swim, saved gas, and returned home much faster than I did.

    **250 freestyle warm-up
    **100 Free @ 1:45
    **4 X 25 Stroke @ :45
    **200 Free @ 3:30
    **4 X 25 Kick @ :45
    **300 Free @ 4:45
    **4 X 25 Stroke Drill @ :45
    **400 Free @ 6:00
    **4 X 25 Stroke @ :45
    **300 Free @ 4:45
    **4 X 25 Kick @ :45
    **200 Free @ 3:30
    **4 X 25 Stroke @ :45
    **100 Free @ 1:45
    **250 cool-down swim

    2,700 scy
    I had a bad head-ache all night probably due to the margarita I had with my mexican dinner last night.
    I liked the flow of the swim we did this morning and by the end of the swim my head was fine and I was back to 100%. Swimming is pretty amazing for hang-overs!

    Okay I'm off to the back room to do my mindful (mindless) yoga!
  3. Saturday Workout

    by , March 5th, 2011 at 10:15 AM (Pete's swim blog)

    500 Warm up

    300 Pull
    3 x 100 Free
    300 Kick

    300 Pull
    100 IM - 1:45
    200 Free - 3:15
    100 IM - 1:45
    200 Free - 3:15
    100 IM - 1:45
    200 Free - 3:15
    100 IM - 1:45
    300 Kick

    2 Times Through
    * 200 Free
    * 4 x 50 IM Order - 1:00
    * 100 Free
    * 200 IM
    * 4 x 50 Free - :50
    * 100 IM

    (5000 Total)
    Swim Workouts
  4. It rubs the lotion on its skin

    by , March 5th, 2011 at 02:31 AM (Chicken's Nuggets)
    It's been a long winter.

    Desperate to leave the frigid suburbs of Chicago, I recently signed up for the Open Water Safety Conference to be held in San Francisco on March 18-20.

    I confess I probably wouldn't have chosen to travel to this conference if it weren't in one of my favourite places in the world. Also, I really really want to swim in San Francisco Bay!!!

    With the help of Leslie Thomas of, Chaos, RobbieD, E-H2O, myself and several others (and anyone else who wants!) are planning a swim from the Golden Gate Bridge to Aquatic Park on Friday morning the 18th March.

    The water will probably be in the low 50's, so it'll be a challenge for my pool bound self.

    Although I'm still spooked by the life threatening neoprene allergy attack I experienced in Tampa in January, and know I can't swim in a wetsuit, I've found the perfect alternative!!!!! I'm sure one of the Fisherman's Wharf sea lions will offer its life to ensure my warmth. I might even get a pair of pants out of one of them if I cut carefully.

    [nomedia=""]YouTube - Man vs. Wild - Seal-Skin Wetsuit[/nomedia]
  5. Friday

    by , March 5th, 2011 at 12:55 AM (Swimming, Life, and Other Stuff!)
    Solo today at a very crowded Monon Center! I used to be able to count on the pool being empty after school till 5:30 or so. This afternoon there were lap swimmer's out the wazoo! Swimming is beoming a very popular workout activity!
    **Broken 1,650 (11-10-9-8-7-6-5-4-3-2-1) too tired to note interval
    **3 X 200 IM @ 4:00 interval
    **6 X 100 IM @ 2:00 Interval
    **12 X 50 @ 1:00 IMO Kick, Drill, Swim
    **easy 50 cool-down

    3,500 scy

    Just when I decided to give up on the meditation gig I tuned into a radio show on Sirrius Doctor Radio; they were discussing adult preventative medicine. During a brief discussion of dementia they mentioned the latest studies show the only successful way to ward off this terrible condition is meditation. Previously it was thought that learning a new language or completing daily puzzles would keep the brain sharp. It turns out this is not true and mindful meditation is the only practice proven to help. I guess I'll get serious about my meditation again tomorrow.
  6. Sarasota Y Sharks Masters: 5:30 AM workout 03/07/11

    by , March 4th, 2011 at 07:52 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 150 2:30 2:15
    3 X 100 1:40 1:30
    4 X 50 :50 :45
    Twice through. Round 1 intervals left,2 right. Descend 50's 1-4.

    1 X 200 kick 4:15
    1 X 100 swim 2:00
    1 X 100 kick 2:00
    1 X 100 swim 2:00
    10 X 50 kick 1:00

    1 X 100 free moderate 2:00
    1 X 100 stroke or IM 2:00
    1 X 50 fast-choice- 1:30
    Four times through.

    5 X {3 X 100 1:25 1:20 1:15
    OR 1:35 1:30 1:25

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  7. Friday, March 4

    by , March 4th, 2011 at 07:39 PM (The FAF AFAP Digest)
    @ Gym:

    RC work, 20 minutes

    Stretching, 30 minutes


    1000 easy

    hottub, 20 minutes



    Just taking it easy for the meet this weekend.

    Iron in Athletes:

    I started stressing about my thyroid levels earlier today. According to my recent labs, my levels of free T 3 and free T4 are worse in the last 6 weeks even though my thyroid medication was slightly increased. The only change has been adding iron to my regimen. Every doctor I've consulted seems to feel fairly strongly that my ferritin levels are simply too low. But I'm starting to wonder if the iron is preventing absorption of the thyroid hormones (a known side effect) while not helping much. Perhaps borderline anemia is my own norm? I've been that way all my life. Dr. Jimslie tends to dismiss diagnoses of anemia, saying that athletes suffer from pseudo-anemia. This is caused by a dilutional effect -- greater blood plasma volumes from training.

    I decided to do some quick googling and found this article:

    One relevant excerpt:

    "However, the most common cause of a low hematocrit (a ratio of red blood cells to whole blood) in athletes is pseudo-anemia, which is a dilution of the blood caused by plasma expansion. This is not true anemia, as the actual number of red blood cells is not decreased. (Portal 2003) Another study showed that endurance athletes were less likely than the general population to have iron deficiency. Out of 52 controls, 50% were iron deficient, and out of 126 atheletes, 26% were iron deficient. (Malczewska 2000)"

    Another article and excerpt:

    "But sports anemia is a misnomer because in most such athletesóespecially menóthe low hemoglobin level is a false anemia. The total volume of red cells in the body is normal, not low. Hemoglobin level is decreased because aerobic exercise expands the baseline plasma volume; this reduces the concentration of red cells, which contain the hemoglobin. In other words, the naturally lower hemoglobin level of an endurance athlete is a dilutional pseudoanemia."

    Maybe my doctors just don't think I'm an athlete?

    Updated March 4th, 2011 at 07:50 PM by The Fortress

    Swim Workouts , Yoga
  8. DOUBLE FAST Fri Mar 4th, 2011, 1:51.0

    by , March 4th, 2011 at 05:08 PM (Ande's Swimming Blog)
    DOUBLE FAST Fri Mar 4th, 2011

    ZONES are 28 days away

    Subscribe to Ande's Swimming Blog

    Tyler the Miler Coached
    UT, SCY Center course
    Noon to 1:15, dove in 12:05ish
    trained with Bob, Guy, Jim, & Steve
    wore FS PRO legs

    did easy 50's on 40 & 50

    Main SET:

    50 fl fast in heats off blocks
    started out in heat 1 of 3
    went 25.5

    50 easy

    50 bk fast
    went 27.5

    50 easy

    50 br fast
    went 29.9

    100 easy

    50 fr fast
    went 24.0

    100 easy

    100 fr fast
    went 55.5

    100 easy

    100 fr fast
    went 51.9

    100 easy

    100 fr fast
    went 51.9

    assigned 200 fr fast 100 warm down
    did: skipped it

    rested 10 minutes
    put on old worn out B70 legs

    200 fr fast
    did it 100 2 beat kick, 50 light 6 beat, 50 6 beat
    went 1:51.0
    54.4 56.6

    50 fr easy

    Next meets are:

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

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till
    Swim Workouts
  9. 3/4/11

    by , March 4th, 2011 at 04:17 PM (The Labours of SwimStud)
    Had a decent workout this morning. Did a bit of free drill and swim. Nothing outragous though...capped it off with some IM 25's which I was happy with considering I was lane sharing and pushing from the wall.


    600 FR
    4 x 50 Fly 1:30
    10 x 50 1:30 my kick sucked today..legs felt weary but I've been feeling run down with snifflys the last few days...

    4 times wearing fins through with a breath or two between the drills, swim on 1:30ish
    1 x 100 Fulcrums
    1 x 100 Stick
    1 x 100 3 n Glide
    1 x 100 Free (Fast)

    IM Bursts
    12 x 25 IMO 1:00
    No backstroke as it really doesn't exist in my some decent times for a push. :15s and 17's on the Free and Fly...happy enough.

    500 fin kick 25 Fr/ 25 Fly

    3 x 100 EZ
  10. MATT Friday Workout - Roger is back

    by , March 4th, 2011 at 02:59 PM (Pete's swim blog)

    500 Warm up

    4 x 50 - 1:00 Descend Fly
    4 x 50 - 1:00 Descend Back

    5 x 200 - 3:00 Even 1st 50 Kick/Odd 1st 50 stroke

    8 x 50 - :50 Free

    5 x 200 - 2:45

    4 x 50 - 1:00 Descend Breast
    4 x 50 - 1:00 Descend Free

    200 Cool Down

    (3900 Total)

    Roger showed up today after a two week trip to the SEC Championships and North Africa. Lots of great stories about South Sudan and Kenya. Great to have him back!

    Good workout overall. I'm getting faster with the drag suit but I've still got a long way to go. Breast stroke is improving nicely. I descended to a 38 pushing off from the wall. I still get sloppy when I try to swim hard but it is much better.
    Swim Workouts
  11. Friday, 3/4/11

    by , March 4th, 2011 at 02:41 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Another short workout as I'm trying to rest a little before doing a triathlon swim tomorrow. It will be a 750 y swim in a pool. I hope to equal or improve on my previous best for this event.

    Warm up
    300 Swim
    - 150 fr/150 ba
    200 Kick
    - 100 flutter w/board/100 flutter on back
    200 Pull
    - w/p&b
    100 Scull
    - w/snorkel

    Swim Set:
    4 x 50/1:00 Build
    - all free @ 36Ī
    8 x 25/30 Build
    - free/fly/back no times
    4 x 12.5/30 Sprint
    - all free around 7

    Cool down:
    500 Swim
    - alt 100 free and 100 back

    Total: 1750 yards
  12. Getting Better Still....

    by , March 4th, 2011 at 01:40 PM (Year Three: The Road Back)
    YAY! I did the workout as written! No changing pull sets for kick sets, freestyle for kicking (or fly) - and my side/back muscle that's been wreaking havoc with my practices all week never seized up like I was half expecting it to! Maybe I'm finally on the road to full recovery - and then I can start really concentrating on strengthening my pull and sprinting.

    Here's what we did today:

    400 Warm-Up
    1 x 100 Free on 1:30
    4 x 25 Free on 1:00 (fast, no breathing)
    1 x 200 Free on 3:00
    4 x 25(ish) Kick on 1:00 - actually done as a :40 continuous kick HARD against the wall
    1 x 300 Free on 4:30
    4 x 25 Free on 1:00 (fast as possible)
    1 x 400 Free on 6:30
    4 x 25 Kick on 1:00 (fast, underwater)
    1 x 400 Pull on 6:30 negative split
    4 x 25 Free on 1:00 (fast as possible)
    1 x 300 Pull on 4:30 negative split
    4 x 25(ish) Kick on 1:00 - done as :40 continuous kick HARD against the wall
    1 x 200 Pull on 3:00 (negative split)
    4 x 50 Free Cool-Down
    Total Yards - 3100

    I should note that I had to get out early, so my cool-down should have been 4x25 free afap, followed by a 100 pull, and 300 kick cool-down. However.... mom-duty called, so I got out and got back home.

    Thoughts on this set:
    1. The kicks against the wall were really good (and wore out my legs). To be honest, I worked harder at those kick sets than I would have had we been kicking a 25 yard length. Must remember to do these more often!

    2. I made the intervals! I have gotten down to swimming 1;25's for 100s lately, which is the fastest pace I've ever swam at. And, I was able to hold pace on all but the last 300 pull (which I only missed by a smidge). Not too shabby!

    3. I DID IT!Did what? Well, let me start out by saying that my breath control is not stellar (by any stretch of the imagination). I am an every stroke breather and have to really concentrate to hold an every other stroke pattern for more than 25 yards. Also, in the 1 1/2 years that I've been swimming now, I have never been able to make it 25 yards underwater (even with fins) without having to surface and breathe (at least once). Today, I made it the entire length of the pool kicking underwater - TWICE! Whew! That's my moment of the day. May sound stupid to some people, but I've been so close before and now I finally can do it! Now, to get consistent and be able to do them all - not just a few shooters here and there. Isn't interesting how as soon as one goal is accomplished, another one is set?

    Tomorrow's practice is slated for 4100 yards. While the intervals look do-able, I haven't swam more than 3100 yards at a time (i.e. today) without having my back/side muscle seize. Here's hoping the recovery will continue....
    Swim Workouts
  13. Back in the city

    Iíve been back in NYC since Wednesday evening. Yesterday I had a good workout with TNYA, and this morning I rode the subway up to Riverbank State Park pool, where I got to swim lcm with three swim buddies. Subway cars are not the best place to be if you worry about things like strangersí coats touching your coat. Sometimes it takes me a few days to readjust to the pace and density of city life.

    This morningís workout was fun, the pool wasnít at all crowded (i.e. no one else got in ďourĒ lane) and it was a good temperature. Hereís what we did:

    900 lcm warmup

    5 x 200 (150 FR / 50 BK) @ 3:10

    30 x 50 FR @ 1:00, holding fastest avg. pace

    12 x 50 kick @ 1:15, done as 3 x (ez, build, ez, fast)

    400 warmdown + play

    My OW swims in Florida left me impatient for the season to start up again here, but I think it will be a couple of months before the water is warm enough. Iím really looking forward to going out to Brighton Beach on the weekends again!

    One last Florida pool note: During my time there, someone mentioned that the pool, which is owned and operated by the city, was having financial trouble, which didnít surprise me given the employee to patron ratio during my swims. (I enjoyed a last solo swim Tuesday morning before I left, and by solo I mean I was the only one in the 8-lane 50m pool for most of my time there). Every year, Iím always a little surprised, and very pleased, that they still have morning lap swim hours in the winter. A search of the local paperís archives led to this article, which did mention doing away with not just morning lap swim but with winter operation altogether as one possible cost-saving measure. It also revealed the extent of the poolís financial problems:

    The Aquatic Center falls under an ďenterprise fundĒ category separate from the cityís general fund budget and is supposed to be self-supporting. But the city has been subsidizing the centerís roughly $800,000 budget by $565,000 each year, money that is being shifted from the general fund, Oberst said. The center opened in 2006 with an Olympic-sized heated pool and a water playground for kids, but the facility does not have a second warm-up pool or indoor pool which would draw the larger national swim competitions or winter practice times, explained Aquatics Center Director Will Spivey.

    I find those numbers a little stunning, especially for a municipality whose total annual budget is under $20 million. (I also wonder just how many swim meets a venue would have to host annually to make up a half-million dollar deficit.) In any case, it makes me even more grateful and amazed that the pool was somehow open as much as it was this past winter. I sure hope that they find some way of keeping it open in future years, without the good people of Panama City Beach having to subsidize my winter swimming to such an extent.

    Iím considering entering the New York State Championship meet next weekend on Long IslandóI have until tomorrow noon to decide. If I do, Iíll probably just swim one day rather than two. Part of me wants to just enjoy training without interrupting things for meet prep. If I do go, Iíll probably take a page from Fortís book and swim some events for initial split times, since most of the events I would want to swim are on Saturday afternoon, but Iíd rather attend the Sunday morning session.

    Good luck to everyone competing this weekend!!
  14. FAST Fri Mar 4th, 2011

    by , March 4th, 2011 at 12:32 PM (Ande's Swimming Blog)
    FAST Fri Mar 4th, 2011

    There's several meets happening this weekend
    Indianapolis Grand Prix RESULTS

    2011 Speedo Champions Series Southern Zone Sectional Championships
    College Station, TX

    American Short Course (P/F)
    March 3 - 5, 2011
    Austin, TX

    Pac 10 Men's Swimming and Diving

    Date: March 2-5, 2011
    Venue: Belmont Plaza Olympic Pool
    Location: Long Beach, CA

    ZONES are 28 days away
    entered nats, need to enter zones
    pondering events, it's time to get strong and fast

    Bought tickets to 2011 Womens NCAA's

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, SCY Center course, north side
    5:30 to 7:00 dove in first
    trained with tyler, todd, ritchie, nate, kelly, max, beth & mike varozza
    wore worn out FS PRO jammer,

    500 fr 4 sdks off each wall
    400 fr
    300 IM
    200 k went 2:26

    Main SET:

    50 fl fast in heats off blocks
    started out in heat 2 of 5
    went 24.5

    100 easy

    50 bk fast
    went 26.4

    100 easy

    50 br fast
    went 29

    100 easy

    50 fr fast
    went 23

    100 easy

    100 fr fast
    went 53.8

    100 easy

    100 fr fast (missed my heat and went in 3rd heat)
    went 52.6

    100 easy

    100 fr fast (did short warm down, went in 2nd heat)
    cruised it
    went 57

    (put on legskin)

    100 fr fast
    went 51.6

    200 fr fast
    swam it easy speed 150 2 beat k, 50 6 beat kick
    went 1:56, which kinda surprised me, it felt slower

    100 warm down
    we were running out of practice time
    last heat was up
    so I jumped up and did another one
    would have liked more rest

    200 fr
    probably swam with heat 4 or 5
    went 1:55

    100 easy

    Next meets are:

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

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till
    Swim Workouts
  15. The Friday Flyer

    by , March 4th, 2011 at 10:50 AM (Mixing it up this year)
    Long Course of course and you know what that means.... got to scare people out of my lane.

    1000 Free broken 1,2,3,4,1,2,3,1,2,1@:10R
    500 Free kick w/fins every 3rd 25 fast
    5x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 kick/50 FAST
    5x100@1:45 Free w/paddles & bouy good pace
    200 Free easy

    Total 3200 meters
  16. Thursday

    by , March 4th, 2011 at 12:20 AM (Swimming, Life, and Other Stuff!)
    Tonight was Nasti's:

    **600 Freestyle warm-up
    **6 X 100 @ 1:45
    **3 X 200 @ 3:30
    **4 X 150 @ 2:45
    **8 X 25 Breath control drills (I did fly and back sprints @ :40)
    **200 cool-down swim
    2,800 scy

    I needed to go home and meditate but ended up watching "The Office" re-runs and eating Subway and Klondike Bars. I am flunking my mindfulness course and it isn't really bothering me. I going to try to get back on track this week-end.
  17. Swim w/Jazz, Thursday, Mar. 3

    by , March 3rd, 2011 at 10:25 PM (The FAF AFAP Digest)
    Swim/SCY/Solo + Jazzy:

    Warm up:

    600 various


    8 x 50 fly drills @ 1:00 or so

    10 x 25 easy speed shooters

    6 x 25 w/mini bursts

    50 EZ

    -- I did this while Jazz was in the adjacent lane banging out some fast 50 frees.

    Mini Speed Set:

    6 x (25 AFAP w/fins + 25 EZ) @ 2:00

    fly, 11
    back, 11
    breast, 11
    free, high 10
    fly, high 10
    back, high 10-11 (? can't really remember)

    200 EZ

    Total: 1950

    hottub, 20 minutes (thought the jets don't really seem to be working



    Just a nice little pre-meet drill + speed workout with lots of chatting with Jazz. That boy is getting in shape!

    I was stymied in my stretching efforts today by my two girls, both of whom drove me bonkers in their own special talented ways. (In my own experience, girls are so much harder than boys.) I'm sure I won't be able to stretch every day in the Month of the Stretch. But I'm aiming for 5x week.

    I was at Mini's swim & dive award banquet tonight and got a good swim tip. One of the fast chicks won an award for the "Glide Girl" because she uses glide to get her tight kneeskin on. That had never occurred to me. Doh. Great way to get the pesky things up and over the hips. I'm going to go hunt around the house to see if I can locate my glide.

    Psych sheet for Warrenton meet:

    WRT to the 100 fly, I think I'm going to breathe more than usual. In short course, I usually breathe every other stroke. But, with long underwaters, you can still create an oxygen debt. Chris once suggested I throw in some singles in LCM, and that worked like a charm. So I may do this weekend as well. I am thankfully in the predominantly girl heat instead of the boy heat.

    Updated March 3rd, 2011 at 10:46 PM by The Fortress

    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout -03/04/11

    by , March 3rd, 2011 at 05:34 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 150 2:30 2:15
    1 X 100 1:40 1:30
    1 X 100 kick 2:05 2:00
    Four times through

    1 X 100 stroke/free by 50 2:00
    1 X 50 stroke 1:15
    4 X 25 stroke-fast- :45
    Four times through.

    1 X 100 easy swim

    1 X 200 kick 4:30
    1 X 100 swim @100%
    1 X 50 easy swim
    Two times. Take a reasonable break between rounds.

    1 X 800 pull -
    Descend by 200's

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  19. Slowly But Surely...

    by , March 3rd, 2011 at 04:16 PM (Year Three: The Road Back) back/side is getting better, aka loosened up. I was able to swim an entire 350 warm-up, albeit slower than normal, and the drill/swim set before having to switch to kicking for a while. A good sign? I sure hope so! Today, I was able to do almost 50% freestyle, whereas yesterday it was virtually nil. Here's what we did today:

    350 Warm-Up
    8 x 50 Drill/Swim on 1:00
    1 x 400 Kick on 6:30 (was supposed to be a pull set)
    8 x 150 on 2:45 Broken at 75 for :10 (did fly w/ fins, free, free, final 5 kick)
    8 x 50 Free on 1:15 GUESS YOUR TIME - fun idea...more later
    450 Cool-Down
    Total Yards - 3200

    The Guess Your Time set was actually kind of fun. Varying my speed, especially negative splitting, has always been a challenge. I seem to get faster overall - and then don't ever back off. I have one speed. The idea of this set was to say what you planned to swim the 50 on - and then do it. I actually hit all but 1 50 on the nose. I did :40, :45, :40, :35, :40, :35, :40, :35. The one I had trouble hitting - the slowest?! I actually did a :42 instead of a :45. It was pretty amazing, however, the difference in intensity in swimming a :35 versus a :40. And, I was pretty happy that the :35s were not only achieved, but not terribly painful given everything I've dealt with on freestyle this week. With state and nationals only 4 and 6 weeks away, respectively, it's time to start focusing on sprinting. I need my back to heal, so I can start applying power on freestyle - something I had trouble doing today. I certainly felt it the harder I tried to pull through the water. Here's hoping it continues to get better...

    Updated March 3rd, 2011 at 05:57 PM by kgernert

    Swim Workouts
  20. Swimmin' with the old lunch bunch again

    by , March 3rd, 2011 at 02:33 PM (Workout Swimmer)
    Swam at Trousdale at lunch today, saw all my old friends. Kiff called workout.

    Today was FUN!! I especially liked the IM set - in fact, I plan on incorporating it on my own some, only I'll do it 6 times through.
    20 x 50 warm up 5 swim, 5 kick, 5 free, 5 off stroke
    3 times through, IM order on the :50:
    50 stroke
    50 stroke/free
    50 stroke
    50 free

    10 x 50 alt kick & free on :50
    8 x 50, 3 on :35, one on 1:00
    50 ez

    Total: 2450

    Not bad for lunch time & a lot of it was quality, even if we didn't get in a lot of yardage.