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  1. Friday Feb 25

    by , February 25th, 2011 at 05:33 PM (Keepin Track 2010)
    600 WU
    12x75 KPS IM order in 4 sets of 3 continuous thru 3 75's then rest :30

    400 K with flips alt 25 under 25 over work dolphin on stomach and back

    8x25 sprints 2 of each stroke with flips

    100 WD
  2. Thursday Feb 24

    by , February 25th, 2011 at 05:31 PM (Keepin Track 2010)
    4x50 Pull descend on 1'
    8x25 IM SPEC drill on :45

    3x100 SPEC on 3' 1:17, 1:17, 1:18
    6x75 FREE on 2' :47 or :46
    12x25 (broken 300 IM order) on :45
    easy 100

    200 kick SPEC with fins

    4x(50 drill on 1', 2x25 on :30, rest :30) SPEC

    4x75 IM order, KPS by 25. 10 sec rest

    200 WD
  3. Getting Back 2/25/11

    by , February 25th, 2011 at 05:05 PM (The Labours of SwimStud)
    Good workout today

    Warm Up
    600 FR/BK by 100s
    4 x 50 FL 1:3012 x 25 K :45 3 Mod 1 Fast
    100 EZ FR


    300 No Fly RIMO 5:10
    100 EZ FR 1:50
    5 x 50 BR 1:10; 1 Kick, 2 Pull, 3 Fly K/BR P, 4 2K-1P, 5 Swim
    100 EZ
    2 x
    200 FR 3:10 last 50 fast held 2:50's
    100 EZ


    500 Fin kick FR/FL by 25


    4 x 100

    Kids were doing a nice set today I'm going to use:

    4x with fins
    1 x 200K w/bd set your own interval.
    4 x 25 underwater kick :40
    1 x 50 EZ 1:00
    1 x 50 Spring K 1:00
  4. LCM under rolling clouds

    This morning I swam the following lc workout, the first part (through the fast 400) with Panama City Masters, the rest on my own:

    Warmup: 400 lcm swim + 300 k/d by 50 + 200 pull

    8 x 50 FR @ 1:00, odds (12.5 sprint / 37.5 easy), evens (37.5 easy / 12.5 sprint)

    5 x 200 pull @ 3:30, negative split each 200, evens w/paddles

    4 x 50 kick desc. @ 1:30 [1:10 -> :50]

    3 x 100 FR @ 1:30 [26, 24, 22—the interval was scary but I made them!]

    2 x 150 d/s/d active recovery

    1 x 400 fast [5:39 (23,27,25,22)—happy with this]

    200 easy

    5 x 200 IM Kick ->Swim pacman @ 5:00/4:40/4:20/4:00/3:40, focus on great form on swim portions


    It was a very cloudy morning. Three different sets of storm clouds rolled through during my workout, but only one brought rain, and then only for about 200m. Still, two-thirds of the pool got out—why rain bothers folks who are immersed in water I’ve never figured out. I love swimming in the rain, and kind of hoped it would keep on coming down (but not thunder), but it did not.
  5. Fast Friday w/Speedo, Feb. 25

    by , February 25th, 2011 at 03:49 PM (The FAF AFAP Digest)
    Swim w/Speedo @ OakMarr

    Warm up:

    800 various
    6 x 25 shooters
    6 x 25 with mini bursts

    8 x 50 @ 1:00
    a few bursts
    10 seconds fast vertical dolphin kick

    Speed work

    1 x 50 AFAP

    Back shooter w/fins, went high 21
    Slipped a bit on the metal wall at the turn so didn't get a good push off

    450 EZ

    1 x 100 AFAP
    Went fly, 55

    450 EZ

    1 x 50 AFAP

    Back shooter w/fins
    Felt like I was going faster than first one, but
    both feet slipped on the metal and I just slid down the wall and aborted the effort.

    125 EZ

    3 x (25 AFAP back shooter w/fins + 75 EZ)
    Went high 9, high 9, 10

    50 EZ

    Total: 3100



    This was my first good and enjoyable workout in awhile! Well, except for sliding on the wall and not being able to crush Pete on the last 50. Conditions were not ideal though. The pool was in an odd configuration and I was swimming in the shallow end in two lanes with no lane line and 3 people. I had a rather large noodling type next to me most of the time. I'm obviously spoiled practicing in 12 foot death most of the time.

    I believe this is the first time I've cracked 22 in a shooter, though I've been going 22s for awhile. Not so long ago, I only went 22s with my monofin. The 55 in fly is my fastest practice time as well. I felt surprisingly strong given that I rarely swim this distance in practice ... until the last 10 yards of course.

    When I arrived home, there was an enormous tree limb across my driveway. It knocked out our phone and Internet service. If I had been home 5 minutes sooner and parked in my usual spot, it probably would have nailed my car.

    Updated February 25th, 2011 at 05:21 PM by The Fortress

    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -02/28/11

    by , February 25th, 2011 at 02:19 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    1 X 200 3:20 3:00
    3 X 100 1:40 1:30
    Twice through. Round 1 intervals left, 2 right.

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

    1 X 50 easy 1:15
    1 X 50 fast 1:15
    1 X 75 easy 1:30
    1 X 75 fast 1:30
    Four times through. Choice.

    4 X 100 1:25 1:20
    1 X 200 fast 3:00 -
    Two rounds. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  7. MATT Friday Workout w/ Video

    by , February 25th, 2011 at 12:48 PM (Pete's swim blog)

    400 Warm-up

    2 times through (All on 1:10 interval)
    *75 Free
    *25 Fly/50 Free
    *50 Fly/25 Free
    *25 Fly/50 Free
    *50 Fly/25 Free
    *75 Fly

    100 Easy

    2 times through
    *4 x 75 Free - 1:10
    *4 x 75 Free - 1:05
    *4 x 75 Free - 1:00

    Timed video (100 br) [nomedia=""]YouTube - 250211-practice-100br-pmccoy[/nomedia]

    (3300 Total)

    Felt pretty good today. Struggled some with the fly but I was able to finish strong on the 75 Frees on 1:00.

    Video is 100 Breast stroke. I did a 1:20. My meet times are in the 1:13 range so 1:20 is probably some improvement with a drag suit and a 3k workout.

    Things I think I'm doing better:
    * Kick is narrorwer... maybe not enough. When I roll my knees inward as my kick finishes, I tend to set up better for a narrower kick. Unfortunately, it is more natural for my knees to roll outward so I have to really focus on this.
    * Shorter pull. This just feels so much better. Is is short enough? Or am I still getting stuck in the 'prayer' position. My arms still seem to sweep pretty wide in the video.
    * Dive. Don't know if this looks any better but tucking my head more on the block seemed to help me hit the water cleaner.

    Things I'm pretty sure I'm still doing wrong:
    * Turns. Still swinging my right arm high over my head. It's painfully obvious when I watch the video but I'm hardly aware of it when I'm swimming.
    * Glide. I'm not getting much consistency. Sometimes it works out about right and other times I go too deep or too shallow. Near the end, I'm dying for O2 and I'm more than willing to take a shorter push off the wall in exchange for that first breath.

    Comments are welcome and much appreciated!
    Swim Workouts
  8. A (not so) Fast Friday

    by , February 25th, 2011 at 11:34 AM (A comfort swimmer's guide to easy swimming)

    SCY, had a swim buddy do the main set with me. Helped a lot to have someone do this one with me. Felt like the 50's should have been faster but was going a fast as I could. So I guess the effort counts.

    Warm up (900)
    300 Swim
    - the usual back and free
    12 x 25/30 Free - High Hand/Straight arm Drill with Fins and Snorkel
    - was seeing 15-16 on the clock for most of these
    6 x 50/10sr
    odds: 4 Forearm sculls - 4 Mid Sculls - 4 Fly Strokes or 6 Fr/Bk Strokes
    Evens: Full Stroke

    Sprint Set (1800)
    2 x 50/40 Fast
    - 34, 35
    1 x 200/3:30 smooth
    2 x 50/45 Fast
    - 35, 37
    1 x 200/3:30 smooth
    2 x 50/50 Fast
    - 35, 36
    1 x 200/3:30 smooth
    2 x 50/45 Fast
    - 33,36
    1 x 200/3:30 smooth
    2 x 50/40 Fast
    - 36, 37
    1 x 200/4:00 smooth
    2 x 50/35 Fast
    - 37, 37
    1 x 200/4:00 smooth

    Cool down
    200 easy free & back

    Total: 2900 yards
  9. Thursday's Swim

    by , February 24th, 2011 at 10:03 PM (Swimming, Life, and Other Stuff!)
    Nasti's tonight. It was an easy workout but I had a blah swim.

    **100 wu swim
    **4 X 150 @ 2:20 Freestyle
    **3 X through:
    100 IM @ 2:00
    4 X 50 Stroke Roll @ 1:00
    4 X 25 Kick @ :30
    **8 X 75 Free Sprint! @ 1:30 interval

    2,500 scy
  10. My second meet as a Master

    by , February 24th, 2011 at 08:49 PM (Maple Syrup with a Side of Chlorine)
    20th Annual Valentines Love to Swim Classic: 2/19/11

    100 Backstroke: 59.45 - my goal was to get under 1 minute!

    100 IM : 1:04.06 - I wish I could be more efficient at the breaststroke.

    50 Free: 24.37 - felt good, need to work on the turn.

    100 Free: 53.45 - Super excited about this time - I was aiming for a 55.

    I need to keep working on my stroke, as the back is off just a little due to poor hip rotation, which is preventing my left pull from getting as deep as it ought to be. Also, the 100 Free was my last event, and I sucked wind on the last lap - even some water due to a bad breath with 15 yards to go.

    I have been working on some longer endurance sets with time intervals to keep pace - I try to get in two workouts a week hard (3600yds in 60 minutes) and then 1-2 more (2600 in 60 minutes) where I focus more on stroke work/drills/kicking.

    Any ideas for helping my hips and shoulders to rotate together for backstroke would be appreciated!
  11. Glowing waves!

    A little catching up: Yesterday morning I did the following LC workout with the masters group:

    600 lcm alt. s/k/d
    200 pull

    6 x 50 (25 kick / 25 build), odds FR, evens ST

    2x thru, 1st time IM order, 2nd time FR
    4 x 200 (1st round 50d/100s/50d, 2nd round 50p/100s/50p)
    4 x 100 kick @ :20 rest
    4 x 50 fast @ 1:30

    200 warmdown

    Today evening practice got cancelled. I went to the pool anyway and swam the following short-and-sweet workout:

    1000 scy warmup
    8 x 100 @ 1:40, odds FR, evens BK, alt. 2 easy/2fast
    300 warmdown

    A cool thing is happening here with the gulf—there is an unusual amount of phosphorescent critters out there, apparently, and the water is really lit up at nighttime. There was an article about in the local paper, with pictures. I went out last night and watched the waves for a while and it was just amazing—every time one broke at the sandbar or shoreline it glowed. I plan to go back out tonight—the waves are bigger today, and that might make it even more spectacular.

    Maybe related to the glowing, or not, there’s also a ton of jellyfish rolling around in the surf and washed up on the shoreline. They all seem to be the same type (cannonball jellies, maybe?), and look like this:

    (I put my foot beside it to give some indication of size.) You can’t see its coloration very well because of the sun, but they are clear with radiating rust-colored markings on them, and their tentacles have rust-colored tips as well. You can see the markings better on this juvenile (I assume) version, which doesn’t yet have tentacles:

    These have been at the beach all winter, but where before I would see one or two washed up on the beach every mile or so when going for beach walks, there are now that many every linear foot of shoreline, plus more visible in the water.

    I’ve run into these out in the gulf before and never been stung by them—not sure if they’re nonstingers, or if their short tentacles just tend to stay contained in their globular bodies. They generally stay just out of arms reach below the surface of calmer water, but in the surf zone the waves can throw them to the surface, or they can be right in the way when you’re trying to duck under breaking surf—not my favorite experience! They’re surprisingly solid and bowling-ball like then you run into them with a head or shoulder. I hope they go back out to sea before the weekend, as I’d like to get in a swim or two in the gulf, but I don't know how likely that is.
  12. Thursday, Feb. 24

    by , February 24th, 2011 at 06:06 PM (The FAF AFAP Digest)
    Drylands 1:

    Dryland 1 was the weight portion. I reduced weight and didn't do that many exercises. I'm done with weights until after the Albatross meet.

    skull crushers, 50 x 2 x 10
    explosive leg press, 210 x 2 x 10
    standing lat pulldown, 110 x 2 x 10
    total ab machine, 110 x 1 x 25
    lower back machine, 110 x 2 x 15
    step ups, 15
    med ball slams, 2 x 10
    russian twist on incline, 25


    Rushed out of the weight room to head to ART. Hamstrings were very tight. Doc said the lack of yoga and stretching was letting the lactic acid build up in the legs. He told me to stretch and hit the hot tub as often as possible. He also told me I looked like I was building more muscle. Alas, since the BHRT, this seems to be true; my legs are like steel. I simply look at a weight and gain muscle. He remarked that many people would kill for this result. But, as we all know, it just makes me feel like a tank. Hence, I am resolved to avoid the weight room after Canadian Champs until the Fall. I will stick to TRX and yoga, and give myself a mental and physical break from the gym.

    On the upside, perhaps the strength will help me post some good times in short course despite being unable to "strap on a B70 without any training and go fast."

    Drylands 2:

    Went back to the gym to finish up.

    RC Work, 25 minutes

    Stretching/Yoga, 35 minutes



    My sister in law and her family are in town for a few days, which will be fun. I'm hoping to still sneak in a swim tomorrow and some yoga on Saturday while they're at the Syracuse vs. Georgtown game.
  13. Thursday, 2/24/11

    by , February 24th, 2011 at 02:03 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (800)
    With Fins
    4 x
    50 Forearm Sculling -
    50 High Hand/Straight Arm Recovery -
    4 x 25/10sr Strong
    - did some of this with the snorkel.

    Swim Set #1: Swims with 5 - 10sr (500)
    25 Fly
    25 Fly, 50 Bk
    25 Fly, 50 Bk, 75 Brst
    25 Fly, 50 Bk, 75 Brst, 100 Free
    - No times on this. mostly kept with 10 sr except after the breast - took 15-20 after those.

    Set #2: Kick & Swim - Choice - No fins (1200)
    - all kicking was flutter on back, swim was
    - all free except for the last 4 25's were back
    Kick 1 x 100/2:00 AFAP - 1:52
    Swim 1 x 200/3:15 smooth - 2:45
    Kick 1 x 100/2:00 AFAP - 1:45
    Swim 2 x 100/1:40 smooth - 1:20±
    Kick 1 x 100/2:00 AFAP - 1:44
    Swim 4 x 50/1:00 smooth - 40±
    Kick 1 x 100/2:00 AFAP - <1:42
    Swim 8 x 25/30 smooth - 18-20

    Set #3: Free or Back Swim with Fins (400)
    8 x 50/10sr
    40 yd Free or Back - 10 yd Fly
    - was around 40-45 on these, alternated back and free

    Cool down
    100 easy

    Total: 3000 yards

    Updated February 24th, 2011 at 04:35 PM by poolraat

  14. Sarasota Y Sharks Masters 5:30 AM Workout -02/25/11

    by , February 24th, 2011 at 01:49 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 1:40 1:30
    4 X 150 2:30 2:15
    Twice. Round 1 intervals left, 2 right.

    1 X 200 Kick

    $$Meet swimmers warm down$$

    8 X 50 kick 1:00

    1 X 100 free 1:30
    1 X 100 IM 1:45
    1 X 100 stroke(choice/no free) 2:00
    Four rounds. Total 12 100's.

    1 X 300 4:15 4:00
    1 X 200 2:50 2:40
    1 X 100 1:25 1:20
    4 X 50 :40 :40 or :35
    Twice through. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  15. Thursday, Feb. 24, 2011 5:00am

    by , February 24th, 2011 at 01:44 PM (Fast Food Makes for Fast Swimming!)
    Got to swim for an hour and a half today, which is a bonus, but that is only because I got to miss the first half of work to go to the dentist at 7:00am to fix a bunch of teeth (8 to be exact) I'm okay though, just on the NO FOOD diet till my mouth gets un-numb!!
    I'm following my pattern of the week and today looks like 150s

    200 Free
    100 Kick
    200 Pull
    100 Fly Drill

    4 x 150 Free @ 2:10
    4 x 150 Free @ 2:05
    4 x 150 Free Pull @ (1 each: 2:00, 1:55, 1:50, 1:45) pretty much held them all around 1:43/1:44
    4 x 150 IM @ 2:15
    --1) 75 Fly, 25 back, breast, free
    --2) 25 Fly, 75 Back, 25, breast, free
    --3) 25 Fly, 25 Back, 75 Breast, 25 Free
    --4) 25 Fly, 25 Back, 25 Breast, 75 Free

    20 x 25 Kick w/ board @ :30

    5 x 100 Back @ 1:30 (held 1:18/1:19)

    200 EZ

    As I was finishing the cooldown, I thought lets give a 100 free fast for time to see how I feel after 4000 yards

    100 Free FAST from push: Went a :57 !!!
    I like it!!
    ***(Ande, Speedo, and others...I dedicate this one 100 Fast to you guys)

    another 200 EZ and out
    4500 Yards
  16. Slowly Getting Back into the Swim of Things

    by , February 24th, 2011 at 01:37 PM (Year Three: The Road Back)
    Today's workout wasn't nearly as bad as yesterday's for me. Here's what we did:

    400 Warm-Up
    12 x 50 Kick on 1:10, 1>4, 5>8, 9>12
    1 x 5:00 Kick for Distance (got 250 yds)
    1 x 100 Free Easy on 1:45
    10 x 25 Free Power Stroke on :30
    1 x 50 Easy
    10 x 50 Free on 1:00 Hold best average (held :39-:40)
    1 x 50 Pull on :50
    1 x 100 Pull on 1:40
    1 x 150 Pull on 2:30
    1 x 200 Pull on 3:20
    1 x 200 Pull on 3:20
    1 x 150 Pull on 2:30
    1 x 100 Pull on 1:40
    1 x 50 Pull on :50
    250 Cool-Down
    Total Yards - 3400

    1. While I would have liked to hold better than :39-:40 on 10x50 set, it was not as bad as it could have been. I have "dead legs" again right now and the all-out kicking for distance only enhanced the deadened feeling during the 50's. But... I've also been a lot worse and I fully expect the times will get faster again as I recover from all the doubles and huge yardage from earlier this month.
    2. I made all the pull intervals and didn't give up even when my arms started burning during the 200's. The "old" me would have switched to fins when my shoulders started to hurt and simply kicked the rest of the set. The "new" me hung in there. Each time I don't quit, it gets easier to persevere and get through sets as written. YAY for me!

    On a totally different note, my oldest daughter just met with her high school counselor and registered for her freshman classes. I don't feel old enough to have a daughter in high school....

    Tennis match tonight.... haven't picked up a racket in a couple of months. But, it was play or make the team forfeit and I didn't want to do that. Hopefully, it will be fine - as the match starts AFTER I typically am ready for bed.

    Enjoy your day!
  17. MATT Thursday Workout

    by , February 24th, 2011 at 09:20 AM (Pete's swim blog)

    400 Warm up

    8x100 Up/Down Fly - 1:30 (:10)
    4x100 Up/Down Fly - 1:40 (:10)

    50 Easy

    8x50 Easy/Hard IM Order - 1:00
    8x100 Up/down Kick - 1:40 (:05)
    8x50 Easy/Hard Free - :50

    50 Easy

    200 Free - 3:00
    4x100 Up/Down Back - 1:40 (:10)
    4x100 Up/Down Breast - 1:40 (:10)

    150 Cool down

    (4450 Total)

    Worked up to 50 fly on the Up/Down and then fell apart. Once we went to 1:40 I was able to get back up to 75 fly. Breast stroke felt great! Held under 1:30 with no problems at all. Changes have made a huge difference.
    Swim Workouts
  18. Who let the old lady in?

    by , February 24th, 2011 at 07:33 AM (Mixing it up this year)
    The old lady I am refering to is actually ME. I felt sooooo sore and old and decrepid today. Barely able to move yet by the end not too bad.

    I was going to do the 200's on 3:00 or 3:15 but I could even make the first one so I settled for 3:30. But I do have to say even when I feel bad I still push.

    I have a 12 year old swimmer who has been really lazy lately and is having issues with her younger brother (9) beating her because he is working harded.

    Last night she comes in with a jammed finger and can't swim. It is 2 days before states. We all think she is just milking it not to have to practice so when I told her if she couldn't dive in due to the pain I would replace her on the relay she was torn.

    Her mom will take her to the doctor today for an X-Ray and an official verdict so that we can make a decision if she will swim. If she magically gets 100% I will still bring my backup swimmer for one of the relays since this girl is putting us thru all of this. The other 3 have worked so hard.

    1000 Free as 200swim/pull/swim/kick/swim
    500 Free kick w/fins & board
    500 Back kick w/fins
    5x200@3:30 w/paddles & bouy as 100 free/100 back went 3:15, 3:07, 3:03, 2:56, 2:51
    500 Free easy every 3rd lap 1 arm fly to loosen back

    Total 3500 yards
  19. I throw my hands up in the air sometimes saying AYO

    by , February 23rd, 2011 at 08:29 PM (Swimming, Life, and Other Stuff!)
    Gotta let go.
    I wanna celebrate and live my life
    saying AYO
    Baby let's go!
    Taio Cruz "Dynamite" is the #1 requested workout song in my PE classes this month. I am thankful there are no cuss words in the lyrics!

    Solo swim tonight @ the MOnon:

    **200 Freestyle / 200 Pull Free / 200 Kick / 200 Drill / 200 Dorkel / 200 IM all @ warm-up intensity

    **10 X 125 freestyle @ 2:10 interval
    I felt comfy and stretched.

    **10 X 50 mixed kick @ 1:00

    **8 X 75 @ 1:30 1-4>IM Roll, 5-8>Freestyle.

    3,550 scy

    I learned today that there will be a new master's swim team starting at the Monon Center. The tentative schedule is M-W-F 5:30 a.m., Tue-Thurs 8:00-9:00 pm, Sun. a 2 hour block in the morning. There will be on-deck coaching and other training perks included. It sounds wonderful and so very close to my home and general path of existence. The only problem is "I love being a NASTI!" I think it's a little expensive too; I would pay $28.00 per month Monon membership (Carmel-Clay Teachers discount) + $45.00 per month for coaching fees. $73.00 a month seems high to me. Am I spoiled or is this a fairly premium price for swim team?
  20. 2/23/11

    by , February 23rd, 2011 at 06:51 PM (The Labours of SwimStud)
    Nothing too exciting to write of late been working out but not felt like blogging.


    Warm Up
    600 FR
    10 x 50 K 1:30
    4 x 50 Fly 1:30
    100 EZ

    6 x 200 FR 3:15 moderate /fast adding a fast 50 each 200 start and end with 200 Mod.

    4 x 50 o pull e drill
    2 x 100 BK

    500 Fin kick FR/FL by 25s

    5 x 100 EZ

    NEM in 3 weeks
    100 BR
    50 FR
    200 FR
    50 BR
    May add a relay or two in there.