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  1. A little redemption

    by , April 3rd, 2011 at 07:31 PM (Life in the (not so) fast lane)
    So we had our state meet today. My goal was mainly to make up for the disappointment I had on the last meet.

    I did the exact same events as last time: 50/100/200 free, 50 breast, and 100 IM. Despite feeling completely out of it today (and even false starting on one event), I think I did alright overall. I dropped time in every event compared to last time, and I finally went under 29 in the 50 free (28.69).
  2. Sunday breast stroke workout

    by , April 3rd, 2011 at 06:59 PM (Pete's swim blog)
    This is a shortened version of the 5K I did last week. Far more manageable on the knees.


    Warm Up
    1 x 400 Coice
    1 x 100 3x-6x SDK/Breast

    6 x 50 1:00
    #1-2 Alternate kick (Kick right, kick left, kick both)
    #2-3 2 pull/1 kick
    #4-5 2 Kick/1 pull

    Main Set (all done on 3:00 interval)
    200 Timed Breast (2:53)
    100 Convert 2 pull/1 kick to 1 pull/2 kicks
    2 x 100 Timed Breast (1:25, 1:23)
    100 Breast Double Pull-outs
    50 Breast Timed (:38)
    50 Easy

    Fin Set
    12 x 25 :40
    Odds flutter kick w/ fins; evens fly kick w/fins
    #1-6 down underwater pulldowns
    #7-12 br pull

    5 x 100 BR 1:40
    Start with easy to make stroke count. Decrease one stroke each 100. I started with 8 and went down to 4.

    Cool Down
    1 x 200 Choice

    (2500 total)
    Swim Workouts
  3. Sunday, April 3

    by , April 3rd, 2011 at 05:40 PM (The FAF AFAP Digest)

    RC exercises
    V ups with broomstick, 2 x 15
    hanging straight leg raise, 15
    back extensions w/DB, 20
    lower back machine, 130 x 2 x 10
    extreme angle step ups w/20 lb DBs, 10
    extreme angle isometric squat w/10 lb DB, 5:00
    explosive leg press, 230 x 2 x 10
    box jumps, 10
    depth drops, 10
    knee tuck jumps, 10
    handstand isometric, 1:00
    handstands, 10
    twisting med ball slams. 15
    overhead med ball slams, 15


    Warm up:

    600 various

    Main Sets:

    20 x 50 @ 1:00-1:10
    1-4 = fly drill
    5-8 = back drill (false lift)
    9-12 = breast drill
    13-16 = free with paddles
    17-20 = shooters (15 under on left side & 15 under on right side)

    50 EZ

    10 x 25 twirling shooters w/fins

    50 EZ

    10 x 25 torque drill
    4 with paddles, 6 without
    -- great speed drill

    100 EZ

    Total: 2550 meters



    Had a lovely day yesterday. Sat in the cold through rain and hail at a regatta and then sat for a couple hours in an oppressively hot and humid pool. And after all that I slept like crap last night. Hmm ...

    Did random non-routine drylands today. Actually, there is some method to my madness. I'm trying to focus even more on explosive weights and lots of plyos. I spent the rest of the day at the oppressive pool, but my Lil Fort was happy to drop a lot of time in her 50 breast and 50 fly.

    Now I am forcing my teens to babysit while I go out to dinner with friends. Sweating in 110 degree heat and sipping coconut water tomorrow.
  4. My meet, in Burma-Shave

    This morning I swam the Asphalt Green scy meet. You know it’s really a small, local meet when you look at the heat sheet and are surprised to find someone you don’t know in one of your heats! About 50-60 swimmers turned out, and the meet took just 1½ hours—started at 8 (a little late), done by 9:30. Here’s how my day went:

    How NOT to swim
    100 fly:
    Go out fast
    Then slowly die.
    (This race was painful.)

    Okay, I meant to do this—kind of. I usually swim my 100s pretty conservatively. Today I decided I would try swimming the first 50 aggressively and seeing what I had left. In retrospect, fly was probably the wrong stroke to try that experiment on. On the upside, my first 80 yards felt really smooth, and I was able to maintain my new technique for that far under race conditions. My time was 1:09-high. I was very glad I did this as the initial split of the 4IM, and not the 200FL.

    200 backstroke—
    I swam fifty,
    Then cruised the rest.
    Split requests are nifty!
    (The time was so-so.)

    I went 32.06, which was .07 slower than my time at Auburn. Fairly happy to not be losing more speed given my recent training.

    200 breast
    Can be very long
    But I started easy
    And finished strong.
    Fun way to swim it!

    I swam a 2:52-high on this—a few tenths slower than my 2BR at Auburn in February. But this swim ranked much much higher on the comfort scale—I split 40.7, 45.1, 44.5, 42.7. Plus the dive for this race was probably the best thing I did all meet long—I finally hit one of those one-hole deals that I worked on down in Florida, and was amazed at how far down the pool I was when I surfaced from my pullout.

    Tired and sore,
    Not feeling fast,
    100 IM
    Was still a blast!
    (It's a fun event.)

    This race felt good, all my strokes felt smooth and connected. I got stuck on the wall a bit on the back-to-breast turn—somehow I forgot about the FINA touchpads (even though I had swum with them all meet), and felt around a bit for a gutter to grab before I remembered there wasn’t one. Oops. Still, I was happy with this swim—my 1:09.2 (32.3, 36.9) was a little slower than Auburn, but I was quite a bit tireder.

    An hour and change
    And we were done
    Time to go outdoors
    And enjoy the sun.

    This meet was fun!

    Overall, I was happy with the way my strokes felt, and with my ability to execute races like I wanted to, even if they didn’t all work out like I would have liked. It’s a little disconcerting to not see faster times as the season goes forward, but considering that I am now doing less meet-focused training and am less rested it’s actually pretty good that I’m close to my times from earlier in the season.

    After an early lunch I went out to Coney Island for a second meet warmdown, this time in 42-degree water. The day was brilliant and sunny, with just enough puffy clouds in the sky to make it interesting. The boardwalk is definitely showing signs of life again—the Wonder Wheel was up and running, and there were lots of people out strolling and playing. I was a little late for the CIBBOWS swim, so today I “dipped” with the Coney Island Polar Bears. It might seem odd that there are two different groups venturing into the absurdly cold water out at the same beach, but the Bears are more focused on immersion, and not so into swimming—there were just 4 of us today who swam, and I was told to just go back and forth between the two nearest jetties, or else there would be worried bears (not that there was much possibility of me swimming any great distance today anyway).

    Over a hundred bears paraded down to the beach—it was fun to be with such a large, fun-loving group. My swim cap (blue with a row of white flowers) was widely admired. There was an on-beach warming-up ritual involving jumping jacks and holding hands in a large circle. Then we all went in the water and made a circle of hands there as well. I don’t know what else happened after, because that’s when I did my “laps”—5 or so. It was great—the water was super-clear today, and the tide was really low. I had a moments of pure bliss when I was did backstroke and looked up at the blue sky and savored the icyness. Then I decided I had enough, and went back up to the boardwalk. I had a bit of shivering today, but not too much. Hurray for bears and beaches, and for short and sweet meets!

    Updated April 3rd, 2011 at 06:34 PM by swimsuit addict (results posted)

  5. Sat Apr 2nd, 2011 Zones Day 2

    by , April 2nd, 2011 at 11:17 PM (Ande's Swimming Blog)
    Sat Apr 2nd, 2011 Zones Day 2

    26 days til Nats

    Subscribe to Ande's Swimming Blog

    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl

    considered not swimming the 500 fr
    but went for it

    500 fr 5:03.62
    4:03.15 (kept 2 beat kicking, should have started 6 beat kick here)

    200 bk
    swam next to Tyler and he spanked me
    went 2:03.21
    29.49 31.29 31.48 30.95

    100 fr 49.91
    RT 0.76
    23.86 26.05
    Lane 2 White Cap
    [nomedia=""]YouTube - 2011 South Central Zone Championships 100 freestyle[/nomedia]

    200 Br 2:22.95
    31.78 36.32 37.21 37.64
    [nomedia=""]YouTube - 2011 South Central Zone scy Champs 200 breastroke lane 4 An[/nomedia]

    Lane 4 Me in White Cap
    Lane 5 David Guthrie

    Opted to not swim the 1000 free tomorrow
    racing the 50 fr, 200 IM, & 50 fl, maybe some relays

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    2011 South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till
    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl

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

    Fri Apr 29, 2011 400 IM 6th Event, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM
  6. Swimming at the Y

    by , April 2nd, 2011 at 05:30 PM (Mixing it up this year)
    Went to the Y today to swim no kids today, just me. An old lady came in and a middle aged lady left, atleast that is how I felt.

    10x100@1:45 Free
    500 Free kick w/fins every 3rd 25 fast
    10x50@1:00 Fly w/fins as 25 drill/25 sprint alternate skull drill and underwater recovery
    10x50 from dive 20 yard sprints rest easy
    200 breast kick w/brfins
    100 Back
    200 Free

    Total 3000 yards
  7. Taper Day 5 for Y Nationals

    by , April 2nd, 2011 at 04:27 PM (Year Three: The Road Back)
    Saturday's "official" team practice was at 10am today. When practice is late, there is usually a group that goes to the Fishers Y at 7am. I planned to swim with them. Alas, with spring break starting for our school district, I was the only one there. Actually, there were only 6 total swimmers. By comparison, last week there were at least 20. So, I had a lane to myself and had to dig inside myself to get this workout done - and do the sprinting I was supposed to do. My legs and calves feel shot - but no cramping, just tightness and tiredness. Anyway, here's what I did:

    400 Warm-Up
    3 sets:
    - 1 x 50 Drill/Swim on 1:00 (did free, fly, free)
    - 1 x 50 Kick/Swim on 1:00 (did sdk, free kick, sdk)
    4 x 50 Sprint Free 25/EZ 25 on 1:30
    2 sets:
    - 1 x 100 Free Moderate on 1:40 (1:20, 1:22)
    - 1 x 100 Free Faster on 1:50 (1:15, 1:17)
    - 1 x 100 Free FASTEST on 2:00 (1:17, 1:12)
    - 4 x 50 Free on 1:00 (these were supposed to be all out, but I did focused on the 100s and did these as recovery)
    1 x 400 Kick on 8:00
    200 Cool-Down
    Total Yards - 2500

    This taper thing is a mystery to me. I guess all the sprinting is paying off even though I'm really tired because I have never, ever gone a 1:12 100 from a push - ever. Before today, I had gone (and gone only once) a 1:14 from a push. A 1:12?! I couldn't believe it! Although, I will say when I touched the wall, I gave myself a bit of extra rest to catch my breath before doing the last 4x50s. Guess being tired is a small price to pay for that kind of speed! Hope I can keep it up over the next week and then at Y Nats! Color me excited! (Note: I'm saying the "excited" after waking up from my afternoon nap .)

    Hope you enjoy your weekend swims! As for me, I'm going to do tennis drills with my daughter and then put my feet up and watch the Butler game - GO DAWGS!

    Happy swims to you!
    Swim Workouts
  8. Friday night heavy

    by , April 2nd, 2011 at 09:54 AM (Too Neurotic to be Suitably Aquatic)
    The Tall Guy and I ventured up to Bard College for a post-work swim on Friday night. Again, I found it really hard to get going. For me, swimming at night, especially on a Friday, was like trying to swim through a week's worth of work and food and I felt completely logy. Also, I started to feel the effects of Thursday's hot yoga, mostly in my back. The soreness wore off a little as we swam, but by the time I got home, I felt like a wreck.

    I picked out a workout at random from [ame=""]Tall Paul[/ame] with my interval moderation:


    6 x 100's choice @ 2:00 (s, s, back, back, kick, build)

    3 x (4 x 50's) IM rotation @ 1:00 as follows:
    #1 fly/back
    #2 back/breast
    #3 breast/free
    #4 free/fly

    3 x 200's
    #1 fly with fins
    #2 IM
    #3 free with board

    Swim 3 x the following:
    3 x 100's fast
    1 x 50 recovery @ 1:00

    Round #1 100's are free, IM, free. Interval = 1:45, 1:45, 1:45
    Round #2 100's are IM, free, IM. Interval = 2:00, 1:30, 2:00
    Round #3 100's are IM, IM, free. Interval = 2:00, 2:00, 1:30

    3 x the following:
    1 x 150 pull
    2 x 100's @ 1:30 build
    3 x 50's @ :45 fast

    200 warm down

    Even though I felt like I was slogging, I was still pleased to see that I came in able to do the 100's on 1:30. Actually, I confused myself early in the workout and did a 1:30 interval when I meant to do a 1:45, because I came in at 1:20. But by the end, those 1:30's were touch and go.

    Today's a day of rest and errands, and tomorrow, it's back to Bard. The Tall Guy said he was bringing a fast workout, so I'm interested/scared to see what's in store.

    After giving the FISH a fun, fast, Friday workout, I promised them I'd give them a technique-centric workout on Monday. My idea is that instead of creating a workout around distance, I'll create one around time. For instance: 10 minutes of vertical kick, 10 minutes of turns from the center of the pool, 10 minutes of stroke drill. However much distance you do in that time is what you do. That way, our whole team with their various abilities do the same workout at the same time, and distance is based on speed.

    But I'm no coach, just a lifeguard who's providing the team with a workout while our coach is away. And I've not found a written workout like that, so I'm making it up as I go along. But if you know of something that might fit into that plan, or if you have a favorite tech drill, I'd love to hear it.

    So far, I'm thinking of things like:

    • free, breathing on your "bad" side
    • SDK's (we never do these!)
    • vertical kicking
    • scull drills
    • IM turns
    • starts
    • breast & fly kick while holding a pull buoy

    Thanks for your input!
  9. Saturday Workout

    by , April 2nd, 2011 at 08:56 AM (Pete's swim blog)

    300 Warm up

    2 x 100 Kick
    4 x 100 Down IM Drill / Back Free

    400 Kick

    50 Fly
    100 Free
    50 Back
    200 Free
    50 Breast
    300 Free
    50 Free
    400 Free

    4 x 100 Pull

    50 Fly
    200 Free
    50 Back
    150 Free
    50 Breast
    100 Free
    50 Free
    50 Free

    400 Cool Down

    (4000 m total)
  10. Fast Friday Apr 1st & 2011 south cen scy zones champs D1

    by , April 2nd, 2011 at 12:28 AM (Ande's Swimming Blog)
    Fast Fri Apr 1st, 2011

    Zones started today
    27 days til Nats

    2011 South Central Zone Championships Psych Sheet
    219 Athletes from 38 Teams

    Friday warm-ups @ 1500
    Check-in for the 1650 @ 1530
    Check-in for the 400 IM @ 1630
    Meet begins at 1600

    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl

    Subscribe to Ande's Swimming Blog

    thighs feel better, didn't hurt

    Had a nice workout this morning (details below)
    Just as I was leaving my house
    my mail box contained the new suit & caps I ordered
    drove to SA with beth
    Told larry to scratch me from 1650 so icoul focus on 4 im, he checked me and Tyler in 4im
    Took a wrong turn on way to Josh Davis pool
    got to see many old and new swimming friends
    Warmed up 3x before 4 im
    Had to wait through 6 heats of 1650s

    Raced in H1 L4
    Beside Tyler In 3, Ross Davis 2,
    Phil sundahl in 6 & Beau Gilbert lane 5

    Race strategy was same

    FL easy speed, barely k, breathe often, few SDKs

    BK easy speed, save legs, not many SDKs, take extra breaths just before the 200

    FAST bk to Br turn

    BR work it, great push offs, streamlines & pull outs, fast insweep & thrust, great kick and long streamline glides after each kick

    FR 6 beat kick the whole way & sprint home, leave it all in the pool

    Wore new FS pro
    Last yr I went 4:22 at zones in a full B70
    today's splits were:

    31.03 0:57.45

    33.63 1:31.08
    32.90 2:03.98 66.53

    36.30 2:40.28
    37.76 3:18.04 1:14.06

    31.53 3:49.57
    28.91 4:18.48 60.44

    Good race,
    got 3rd in heat behind Tyler & Ross,
    they went 4:17, think Ross was 8/100ths faster than Tyler
    I saw them on Br
    both went out faster than me
    Really hurt at end,
    On fr 2 beat kicked first 50 of fr,
    should gave been more aggressive there & 6 beat kicked the whole 100, very pleased swim & time

    Had a nice dinner with my beth, max, & his beth
    Spending night in sa tonight
    Tomorrow I've got:

    500 fr & I checked in,
    might go for 200 split
    might swim race,
    might skip, been 5:04 in practice

    200 bk, tough painful race
    Want go out smooth & bring it home well

    100 fr

    200 Br,
    next to David Guthrie
    Hope to have great turns & walls &

    maybe a relay or 2

    Fri morn practice
    Whitney Coached
    UT, scy main pool
    6:30 - 8:00
    dove in on time
    trained with mike Tyler & Marcio
    beside Nate,
    wore worn out b70 pro legs
    Stayed in Austin last night got to sleep in till 6:00ish

    15 min chioce swam easy till 6:45

    Main SET:

    assigned 8 rounds of
    100 fr on 2:00 500 pace
    100 fr on 2:00 200 pace
    050 fr on 1:00 050 pace
    150 easy
    R1 100 fr 500P went 62, 100 fr skip, 50 fr 100P went 24 150 easy

    R2 skip 100, 100 fr strong 55, 50 skip, 150 easy

    R3 100 fr 500P went 60, 100 fr skip, 50 fr 100P went 24, 150 easy

    R4 skip 100, 100 fr strong 55, 50 skip, 150 easy

    R5 100 @ 500P went 59 skipped rest

    R6 skipped all

    R7 skipped 100, did 100 @ 200P went 55, skipped 50

    R8 skipped 100's, 50 @ 100p went 24

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    2011 South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till
    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl

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

    Fri Apr 29, 2011 400 IM 6th Event, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM

    Updated December 14th, 2011 at 10:44 AM by ande

    Swim Workouts , Masters Swim Meets / Events
  11. Friday, April 1

    by , April 1st, 2011 at 06:00 PM (The FAF AFAP Digest)

    RC exercises
    hyperextensions on yoga ball, 15 (too easy)
    explosive hypers on yoga ball, 10 (hard)
    [nomedia=""]YouTube - Explosive Hypers[/nomedia]

    reverse scoop, 25 x 2 x 15
    hip lifts on bench, 2 x 15
    deadlift, 95 x 1 x 10, 115 x 1 x 8, 135 x 1 x 6
    hip hinges, 35 x 2 x 10 each leg
    seated narrow grip row, 110 x 3 x 5
    cable twist w/yoga ball, 45 x 1 x 15 each side
    push ups, 2 x 15
    reverse overhead throw w/med ball (in racquetball court), 2 x 15
    extreme angle isometric squat, 6:00
    standing broad jumps, 10

    Stretching, 30 minutes

    stretching, yoga, foam roller



    Spent so long at the gym, I didn't have time for a slow swim. I may try to get one in tomorrow, but I'm pretty booked. Got another magnesium injection today. I think these are starting to help reduce my incidence of cramps. You are supposed to sleep like a log after getting these, but I never notice that effect.

    I really did get up early today with Lil Fort to get her off to GOTR; I just didn't work out early. I am secretly thrilled that Lil Fort recently announced she wants to try cross country. She even asked me to sign her up for another 5K so she can "practice" before she runs the 5K in Boston. She also announced that she never wants to swim 5-6 x a week, but I'm OK with that. She's only 10; I just try to keep her healthy and happy.

    On hydration:

    Updated April 1st, 2011 at 06:54 PM by The Fortress

    Strength Training and Dryland Workouts , Yoga
  12. Sarasota Y Sharks Masters 5:30 AM Workout -04/04/11

    by , April 1st, 2011 at 04:02 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper/Rest Workout
    WARM UP:
    4 X 150 2:30
    8 X 50 1:00
    1-4: long/smooth
    5-8: descend

    1 X 400 swim
    choice/fins optional

    3 X 100 kick 2:15
    1 X 100 easy swim

    4 X 50 1:15
    Descend 1-4, #4 @ 100%

    6 X 25
    odd:build to race finish
    even: blocks, sprint 20 yards

    1 X 75 easy
    1 X 50 blocks @ 100%
    1 X 75 easy

    4 X 50 choice @85/90% 1:15
    4 X 50 easy 1:00
    Twice through, break between rounds

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  13. Friday April 1

    by , April 1st, 2011 at 01:00 PM (Keepin Track 2010)
    I quit swimming....APRIL FOOLS

    Needed to loosen up today.

    400 WU
    6x75 breath control on 1:15 PULL

    10x50 BR drill-felt yucky-no interval


    2underwater kick, then 1x25 sprint with fins
    1set FL
    2set BA
    3 set FR

    WD with pull outs
  14. Thursday March 31

    by , April 1st, 2011 at 12:58 PM (Keepin Track 2010)
    600 WU
    200 Kick

    2x100 BR (1:17, 1:17)
    2x100 FR1:02, 1:02)
    4x50 BR (:34)
    4x50 FR (:27)
    2x25 FL
    2x25 BA
    2x25 BR
    2x25 FR
    easy 50

    300 Kick BR no fins, no board

    12x25 #2 stroke (FL) PKS by 25
    12x25 IM same

  15. MATT "Make it up as you go" Friday Workout

    by , April 1st, 2011 at 12:14 PM (Pete's swim blog)
    "Make it up as you go" may be contrary to some items in this thread: [ame=""]Are Most Masters Teams Training Wrong? - U.S. Masters Swimming Discussion Forums[/ame] but it's Friday and we decided to swim without any singular purpose today. Each of us just suggests our favorite set and that's what we end up doing. Our fly happy team mate started us with 10 x 50 fly. I was tempted to return the favor and throw in 10 x 50 Breast but my knee is hurting. Revenge will have to wait another week.

    400 Warm up

    6 x 50 Free - :45

    Slight break to discuss next set and groan about all the fly suggested.

    10 x 50 Fly - 1:00
    50 Easy

    I picked an IM set. Usually when I make a set up, it doesn't quite work out right. This one didn't seem too bad though.

    8 x 25 - :30 IM order
    4 x 50 - 1:00 IM order
    2 x 200 IM - 3:15
    1:30 Rest
    400 IM Timed (5:54) - I was a basket case on the 100 Fly. Looked more like a controlled drowning.
    50 Easy

    Another break to drag a set out of Dave.

    12 x 75 - 1:15
    Kick/Free/Free - Mix in stroke if it isn't challenging enough.

    200 cool down.

    (3600 Total)
    Swim Workouts
  16. Taper Day 4 for Y Nationals

    by , April 1st, 2011 at 11:50 AM (Year Three: The Road Back)
    I was tired last night when I went to bed and was looking forward to a good solid night of sleep. However, that didn't go so well when an intense calf cramp woke me out of sound sleep around 3am. Needless to say, after that painful experience, I didn't get much additional sleep before it was time to get up and head to the pool.

    At the pool, it was just me and the coach basically. Of the two other guys I train with, one was missing in action and the other left yesterday afternoon to take his family to Florida for spring break - lucky! So... one on one... and a ginger calf. Here's what we did:

    400 Warm-Up
    2 x 100 Free Drill Cycle on 2:15
    3 sets:
    - 1 x 200 Free on 3:00 (or :20 rest - was bringing these in at 2:50-2:52, so used the :20 rest)
    - 3 x 100 Free on 1:30 (or :05 rest - did these on 1:30 as I was holding 1:20s and even swam the last at 1:19 - that's good for me on repeats!)
    8 x 25 Kick Fast with Fins on :30
    1 x 200 Drill/Swim by 25s on 4:00
    ****National Swimmers Get Out
    2 sets:
    - 4 x 50 Swim on 1:00, 1 > 4
    - 4 x 50 Swim on :50, even pace
    400 Cool-Down
    Total Yards - 3700

    I included the later part in case anyone is using them. For my part, I swam 2500 yards today. My calf was feeling pretty ginger on the main set, especially by the end of the 100s the last time through - but didn't cramp up. Whew! It actually held together through the 8x25s w/ fins on, but I could feel it tightening up the final 2 25s. Good thing there weren't more of the 25s!

    All in all, a good day's workout. But... I am tired. This much sprinting every day is wearing me out. Is that what is supposed to happen during a taper? Of course, on the flip side, I did swim 9 100's today holding 1:20s, which is really fast for me on repeats. So... maybe? Let me know your taper experiences.... or if I should be backing off from ALL OUT efforts and feeling more rested at this point.

    Thanks and happy swimming!
    Swim Workouts
  17. Racing the beeps

    This morning I had a nice swim at Riverbank with a couple of friends. Here’s how it went:

    900 lcm warmup

    2 x (3 x 100 FR/BK halfsie, descend big, @ 1:45) [1:40 > 1:30, 1:44 > 1:25]
    4 x 50, odds easy, evens (25 pace for next set, 25 easy)

    30 x 50 FR @ 1:00 for best average [I did this set a few weeks ago and kept them at 40 or better. Today I held them all under 40, and averaged right at 39. I initially thought I would try to hold 38s, but that was a little optimistic. After reading the thread on tempo trainers, I decided to use mine on this—I set it to beep at 20-second intervals. That gave me a start signal, pacing help at roughly the halfway point, and a beep at the end that I needed to beat to the wall. It worked out well until my lane buddies changed their send-off slightly on the last 10 (they had been going 2 abreast in the lane, but the pool got crowded). Then my tempo trainer and I were :10 off, and I had to revert to good old-fashioned pace clock reading, which worked fine too. And as it turned out, it was comforting to have a beep letting me know I had less than 10 seconds to go when these got tough towards the end!]

    100 easy back

    600 moderate kick, last 300 with fins

    800 warmdown + play

    My focus for today's main set was relaxing whatever muscles were not working—ie using a relaxed hand entry, floppy wrists on the recovery, neutral head position with relaxed neck and mouth. I also thought about exhaling, and tried to pay attention to when I actually needed to breathe rather than breathing reflexively every other stroke. I did some left-sided breathing and can now say with certainty that I’m no slower breathing on my off side, and maybe a little faster. It was tough to do all this while also trying to make a time goal, but also good for me—I know how to swim relaxed when I give myself permission to go slow, the next step is to apply that knowledge to faster swims.

    I did sign up for the meet at Asphalt Green this Sunday—I elected to do 400 IM (for 100 FL split), 200 BK (for 50 BK split), 200 BR, and 100 IM. I’m mostly using the meet as a fun way to include some speedier swimming in my training, and also as an occasion to see teammates and cheer them on in their swims. I did some starts at TNYA workout yesterday and was semi-happy with them. I always like swimming backstroke at AG because they have very sticky touchpads—I feel like a gecko on them! After the meet (it is scheduled to end by 10) I’m hoping to go out to the beach. It will be cold, and maybe windy as well, but I am impatient.

    Hurray for the start of baseball season! I liked this baseball poem from Slate.

    Happy weekend everyone!
  18. Friday, April 1

    by , April 1st, 2011 at 10:07 AM (The FAF AFAP Digest)
    Got up early and sent Lil Fort off to Girls on the Run at 7:30 and then headed right to the gym.


    bench press, 120 x 2 x 15
    deadlift, 200 x 2 x 10
    back squats, 280 x 2 x 10
    bicep curls, 100 x 2 x 8
    leg press, 450 x 2 x 8

    -- bagged core work for today and hit the pool for a longish recovery type swim.


    Warm up:

    600 various

    10 x 50 shooters @ :55

    Main sets:

    8 x 300 cruise free, no fins @ 15 RI

    10 x 50 fly @ 1:00

    100 free for time: :57

    200 EZ

    Total: 4300



    Wow, it's amazing how much of the day is left when one works out in the morning. Have to do this more often!
  19. half asleep and still swimming

    by , April 1st, 2011 at 08:35 AM (Mixing it up this year)
    Not a good night for on call and having to work then swim.

    1000 Free broken 1,2,3,4,1,2,3,1,2,1@:10R
    500 Free kick w/fins every 3rd 25 moderate that was all I could muster today
    5x200@4:00 Fly w/fins 50 rt arm/50 lt arm/50 kick/50 swim went 3:40 then woke up 3:35, 3:27, 3:27, 3:20
    500 Free /bouy EASY

    Total 3000 meters

    PS forgot to mention I will be pampering myself today with a 1 hour massage followed by a chiropractic adjustment. Next friday too! YEAH!

    Updated April 1st, 2011 at 09:14 AM by Donna

  20. Thursday, March 31, 2011 7:30pm Fast Swimming

    by , March 31st, 2011 at 11:53 PM (Fast Food Makes for Fast Swimming!)
    Did the Biceps/Back P90X DVD for 1 round (30 Minutes), then...

    Went over to the YMCA for what was supposed to be a stretch out the muscles day, but turned into speed work instead.

    200 Alt. 50 Free/50 Back
    200 Free Pull
    200 IM Kick odd lengths on front, evens on back
    200 Free

    16 x 25 (4 each stroke - IM order)
    odds @ :40 EZ
    evens @ :30 sprint!!

    100 EZ

    what to do next??? Hmmmm... (for about 3-4 minutes)

    3 x 100 AFAP @ 6:00
    (all from a push)
    #1 Fly - went 1:00
    100 EZ

    #2 Fly - went 1:01
    100 EZ

    #3 Free - went :54 ** my last 2 meets my 100 Free times were ~53.4, granted the swims were when I was tired and not a true comparison...
    BUT...this was the FASTEST I've ever done in a practice in Masters...and from a push for that matter.

    200 EZ
    2000 Yards + 2300 Yards from the A.M. = 4300 Yards for the day