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  1. Sewickley Redux

    by , November 28th, 2009 at 12:22 AM (The FAF AFAP Digest)
    Went to swim with Sewickley Masters again tonight. Got to see Mermaid this time too.

    SCY @ Sewickley Y:

    Warm up:

    700 variety + chat w/Mermaid

    8 x 50 kick @ 1:00

    Main sets:

    6 x 50 kick @ 1:30
    odds = fast
    evens = EZ
    (Jim had to check to make sure I didn't have fins on when I gave him an arse kicking on these. lol)

    8 x 50 swim @ :55
    1-6 cruise
    7 fast (went :24 back w/fins)
    8 easy

    6 x 50 swim @ :45
    1-5 cruise
    6 fast (went :24ish back w/fins)
    7 easy

    5 x 50 swim @ :35
    (what? I never do this interval. lol)
    1-3 cruise, make interval
    4 fast
    5 easy

    I crashed into Mermaid on #3 and missed the interval, so I rested for another minute and did a fast 25 + easy 25

    50 EZ

    50 fast evil w/fins (:31)

    50 EZ

    steamroom

    Total: 2500

    ~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    I saw a bunch of people running in the am today. I happened to comment that I hate seeing people running when I can't. Mr. Fort said "why can't you run?" I just rolled my eyes ...

    Still felt ploddish in the water, like I have for awhile, though my 50s were still pretty fast. Fly still feels dreadful. Could be the sugar high from yesterday, which carried on today with Xmas cookie baking and frosting. Blimp icon? And had plenty of pizza for dinner after practice with the gang too!

    Tomorrow, I'm going to meet Jim at the Y and hopefully, if it's not too crowded, swim for more than 1 hour. I need more time to get all my easy swimming and lazy intervals in.

    I will bring quarters.

    This is probably quite odd, but I like being in my own pool and in my own house when I'm tapering ...

    Updated November 28th, 2009 at 11:24 AM by The Fortress

    Categories
    Swim Workouts
  2. Working off the FOOD!

    by , November 27th, 2009 at 08:42 PM (Mixing it up this year)
    Went to the Y today but they were not opening the pool until later so I decided to come back about 2 hours before the kids I coach come in. Had to go work off all of that good food.

    10x100@1:45 Free long and loose
    500 Free kick w/fins every 3rd 25 sprint
    10x200 Free w/paddles and bouy as 1-3@3:15, 4-7@3:00, 8-10@2:45 went 2:55, 2:46, 2:45, 2:45, 2:45, 2:45, 2:45, 2:37, 2:36, 2:36
    200 Free drill w/fins 6 kicks on each side
    200 Back EZ w/fins
    200 Fly kick w/fins
    200 Free EZ w/fins
    200 Back EZ w/fins

    Total 4500 yards

    Coached the kids then home for more pie!
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  3. SWIM IT OFF

    I swam with MAC again today. I arrived there a little bit early and got a nice long warm-up in.

    The first set was 6x250 as:
    1&2) 25fl/25bk/25br/100fr/25fl/25bk/25br
    3&4) 50k/50sw/50k/50sw/50k
    5&6) alt 25ez/25fast

    second set 12x200 as:
    3x200 on 2:45
    3x200 on 2:40
    3x200 on 2:35
    3x200 on 2:30

    continuous...descend each set of 3

    3rd of each went 2:13, 2:15, 2:18, 2:21
    (yup... hurtin' by the last one)

    Got in 5500yds with warm up and cool downs
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  4. Mini-mini triathlon

    by , November 27th, 2009 at 02:57 PM (Elise's Fitness Fun)
    Went to the Y to get in a quick workout before the Iron Bowl.

    First, did a 1,000 swim:

    Reverse 400 I.M. (one-arm on fly)

    4 x 100 fly drill on 2:00 - 3 rt/3 lt/3 full

    200 easy kick with fins

    Next, hopped out, quickly changed, went upstairs to the weight room, and jumped on the bike for a 10 minute spin. Held RPMs between 85 and 95.

    Jumped on the treadmill and did a 7:41 mile.

    Cooled down with a 3 minute walk

    Thoughts:

    1. I was still tired from the 10,000 yard workout on Wednesday. Could not have done a hard swim workout today.

    2. Miss the bike. May have to incorporate some spinning into the weekly workout.

    3. Like the idea of doing fast, short runs to maintain my running instead of slower, longer runs at a 10 minute per mile pace.

    4. Need to get to the weight room 2-3 weeks instead of once a week like I've been doing lately.
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  5. Friday Nov 27th, 2009

    by , November 27th, 2009 at 11:14 AM (Ande's Swimming Blog)
    Friday Nov 27th, 2009

    Did not swim or lift on Thursday

    Got a mention in the Morning Swim Show on Tue Nov. 24, 2009

    NEXT MEET:
    Long Beach is a week away, I leave Thursday

    December 4th - 6th, 2009
    2009 SPMA Short Course Meters Championships at
    Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm

    6 Days till Long Beach

    Entered

    Friday
    3. Men’s 200 m Individual Medley
    8. 800 m Freestyle Relay* (Women, Men, Mixed)

    Saturday
    12. Men’s 50 m Butterfly
    13. 400m Freestyle Relay (Women, Men, Mixed)
    15. Men’s 100 m Backstroke
    20. 200 m Medley Relay* (Women, Men, Mixed)
    22. Men’s 50 m Freestyle

    Sunday
    26. Men’s 100 m Butterfly
    29. 400m Medley Relay (Women, Men, Mixed)
    37. Men’s 100 m Individual Medley
    38. 200 m Freestyle Relay (Women, Men, Mixed)


    TODAYS SWIM PRACTICE


    Stacy Pool
    33 1/3 yard pool
    NO coach
    No team mates
    8:10 - 8:35

    WORE brief


    Warm Up
    just got in and splashed around
    probably did 500 - 700
    just keeping the feel
    worked on some turns, did some SDK

    Updated November 27th, 2009 at 12:19 PM by ande

    Categories
    Swim Workouts
  6. Thanksgiving Day

    by , November 27th, 2009 at 09:52 AM (The FAF AFAP Digest)
    1 x 20 minutes stretching w/ Lil lil Fort
    (She has a flexy back and shoulders and inflexible legs. Must have gotten that from her father.)

    1 x 15-20 minutes RC exercises

    0 x 1 dried out white turkey

    0 x 1 mashed potatos

    0 x 1 sweet potatos

    0 x 1 stuffing

    0 x 1 gravy

    1 x 1 sauteed veggies

    1 x 1 apple pie

    1 x 1 chocolate pie

    1 x pumpkin pie

    1 x 2 chard

    1 x 1 New Moon

    Going to a real live diner this am for brunch (and much tastier food)! http://www.pamelasdiner.com/Menus/MtLeb.cfm The house will shortly thereafter be bursting with young childern and I will escape in due course to bucolic (as much as there is bucolic in Pittsburgh) Sewickley for swimming and pizza.

    Chaos sent me this video on FB:

    [ame="http://www.youtube.com/watch?v=QaGocIrdg6E"]YouTube- Freediving - Dynamic Apnea[/ame]

    It's quite lovely. I have no idea how the guy did it though. It does give me competitive monofin lust/envy. I think that one retails for $300 though.

    Updated November 27th, 2009 at 10:16 AM by The Fortress

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  7. Thanksgiving Day.....sort of

    by , November 26th, 2009 at 06:05 PM (Swimming, Life, and Other Stuff!)
    My offspring (2 girls,18 and 23/1 boy, 22) are with their father's family today for the holiday. I will get my time with them tomorrow! I have currently baked a pumpkin pie, pecan pie, greenbean casserole, vege tray, cut stuff for dressing up, par boiled sweet potatoes (high in beta carotene), made a really good cranberry casserole, fed 2 neighbors animals (and am getting ready to do it again) and am assembling homeade vegan lasagna. (for my son and his sweetie tomorrow) Oh I managed a run and complete a low-life swim today too! ( and I'm polishing off a bottle of chard simultaneously)
    The carnivore menu will be cooked tomorrow w/daughters assistance (I hope)!
    I like having T-day off. I'm not ready for T-day Wednesday night and I appreciate having the actual day to get organized and ready. I have a great pic of my kids (I'm so proud of them) that I'd like to post off a blackberry if I can figure out how.
    Here's my lame workouts for the day:
    RUN: I took a run w/Sarah (18) She runs short but way too fast for me now days. We went 24:19 in the golf course behind my house. I don't know how far; I was just gulping O2 and hanging on for dear life. (9:48 am)
    SWIM: LA Fitness Solo
    *200 Free/200 Back/200 Breast/8 X 25 Fly (I don't like to practice butter-struggle)o n :30
    *150 Free/ 150 Back/ 150 Breast/ 6 X 25 Fly on :35
    *100 Free/ 100 Back/ 100 Breast/ 4 X 25 fly on :40
    *50 Free/ 50 Back/ 50 Breast/ 50 Fly
    --15 sec rest between al swims
    *8 X 75 Backstroke on 1:30
    *ez 200 cd
    2,800 scy
    I'm gonna go feed the cats, have more chard, and pray for a better economy! Oh.............I'm gonna go see "Men Who stare at Goats" too!
    How's that for white trash?
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  8. Even More Thanksgiving Wishes

    by , November 26th, 2009 at 03:05 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    My brother Johnny boy already posted this in the comments section of yesterday's blog, Happy Thanksgiving One and All, which regular readers will recall featured harlots in lordosis configurations and other things we can be happy about.

    As an antidote to the occasional snifter of impropriety that our DNA has taken via the Jim morph, I present to you the utter wholesome and unadulterated joi de vivre life view of my twin, one of the nicest people to ever grace the planet earth.

    I am still trying to find out if John wrote this song on Garage Band, but I am 99 percent sure he did, for it has all the hallmarks of a John Thornton song: stirring melody, Noel Cowardly lyrics exhilarating in their brevity and cleverness, and a middle 8 that makes one think of the Beatles at their best, all of this ladled over with the kind of charming cornpone quality that made Woodie Guthrie such a giant at Communist union organizing rallies.

    At the risk of biasing your opinion of this film, I strongly urge you to gather your loved ones around the computer, which you have stuck for this occasion into your fireplace so as to symbolically turn the Internet into the very hearth of modernity, and play this instant classic of a Thanksgiving song for the gathered multitude of relatives, singing along as soon as you get a knack for the lyrics.

    Then throw away your BMI scales and engorge happily.

    We are humans.

    This is what humans have for Thanksgiving!

    [ame="http://www.youtube.com/watch?v=MjuGHksgvvM"]YouTube- What Humans Have For Thanksgiving![/ame]
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  9. Wednesday

    by , November 25th, 2009 at 11:01 PM (Swimming, Life, and Other Stuff!)
    Finally I'm home! I worked from 6:45 a.m. till 4:30.
    Worked out at LA Fitness Solo from 4:52 till 6:08.
    Showered and grabbed a bite at the deli. Shopped for T-day at the grocery store. Ran a couple more errands. Helped Sarah pick-up her car at the shop.
    Now it's 10:38 and I'm finally home w/groceries in the fridge and sitting on my purple blogging chair.
    nirvana!

    I took 2 days off exercise (except for the stuff I do at school with the kids) and finally hit the pool today. This was definitely the right thing to do. I felt good today! Here's the workout:

    *2 X the following set:
    1) 400 Free rest 20 seconds
    2) 2 X 200 free on 3;30 interval
    3) 4 X 100 free on 1:45 interval
    4) 8 X 50 free on :55 interval
    1 minute rest THEN do 2 X 200 Backstroke rest 20 seconds inbetween. Repeat above freestyle set.
    3,600 scy

    I hope everyone has a truly wonderful day tomorrow celebrating Thanksgiving with their friends, family, and loved ones
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  10. Easy Breezy Chicken Cutlets

    by , November 25th, 2009 at 09:55 PM (Chicken's Nuggets)
    [ame="http://www.youtube.com/watch?v=nxj5e3RH_Vw"]YouTube- Chicken Cutlets[/ame]
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  11. Sewickley Swim, Wed., Nov. 25

    by , November 25th, 2009 at 09:55 PM (The FAF AFAP Digest)
    Had a nice long drive to Pittsburgh with only moments of sheer brain numbing traffic hell. Better than the usual Thanksgiving debacle getting out of metro DC. Then drove to Sewickley to swim with the Sewickley Masters, coached by speedster Bill White, with whom I shared a lane.

    SCY w/Sewickley Masters:

    Warm up:

    50 EZ (rather than my usual 700)

    12 x 50 swim @ :55, reverse IM order
    (I drilled the fly; I can't do fly w/o a proper warm up.)

    8 x 50 kick @ 1:00, IM order, no fins

    Main sets:

    8 x 50 @ 1:00, IM order
    (I did the fly, back & free as double shooters w/fins; the others were doing 1/2 of each 25 SDK.)

    8 x 50 @ 1:00, IM order
    25 DPS + 25 SDK build to sprint
    (I did the last 25 as a fast shooter)

    4 x 100 @ 2:00
    25 SDK, 50 choice EZ, 25 sprint (IM order)

    4 x 100 @ 2:00
    assigned: 75 choice, 25 sprint kick (IM order)
    did: 25 shooter on back, 50 back, 25 shooter on back fast

    50 EZ

    Total: 2700

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    This was a perfect workout for me after many hours in the car. I was still tired from yesterday's fast kicking, so it was a nice maintenance workout with some hypoxic work, IM work, and a few sprints. Because they only get an hour to practice, SM have a very structured warm up, which of course I'm not used to. I like my leisurely warm ups.

    I was able to watch Jimby's SDK efforts from underwater. He has a very nice streamline, but no power coming from the core. There may be some hope. I had him to a few squats on deck, and he somewhat managed them without cantilevering his knees too far over his feet. Saturday I will show him the ropes a bit more.

    We adjourned to the coed steam room and whirlpool -- very nice for a Y -- where we discussed myriad things. Among those repeatable were the upcoming suit ban. Jimby is still quite defiant about men not getting equal coverage as women under the FINA committee proposal. He also predicts that my next new event will be the 200 fly -- done all kicking. I told Bill that this was perfectly legal according to Wolfy (as long as you don't violate the 15 meter rule). He was suspicious, but to my knowledge it is legal to kick the entire way in a streamline position. Might be a fun experiment. Much less painful than forcing the poor shoulders to do all that work!

    I plan to take tomorrow completely off. I will swim with the Sewickley Masters again on Friday and then with Jimby and BIll on Saturday. Even though this week will be a comparatively easy week without a gym visit, I'm still fairly tired. (Of course, it's only Wed.) I was fretting about possible overtraining and leg fatigue to Mr. Fort. He just scoffed since I have another 2+ weeks to rest. I guess he's likely right ...
    Categories
    Swim Workouts
  12. Tuesday's and Wednesday's Workouts

    by , November 25th, 2009 at 08:32 PM (My Passion)
    Tuesday , I joined the 11:30 - 12:30 group practice. The coach was out of town, so we made up our own workout. It was a ladder, freestyle stokes with bouy on the odds and choice on evens. This is what I did:

    325 - free style pull
    300 - breast stroke
    275 - free style pull
    250 - breast stroke
    225 - free style pull
    200 - breast stroke
    175 - free style pull
    150 - breast stroke
    125 - free style pull
    100 - breast stroke
    75 - free style pull
    50 - breast stroke
    50 - breast kick

    Today was an easy practice before Thanksgiving:
    5X200 breast
    5X100 breast kick with streamlined arms
    2X100 breast sprint
    1X200 breast kick with kickboard - then off to Starbucks with the team

    I have an appointment on Friday around noon and there is no morning practice, so my next swim will be Saturday morning with my other team. Looking forward to swimming with them after missing last week due to the meet.

    I am thinking about running and biking tomorrow and Friday - let's see if my 'thinking' turns into 'doing'. I have a 3.5 - 25 - 3.5 run-bike-run duathalon on the 12th, so need to be in that kind of shape for that kind of event and my good intentions have gone all to H***.
    Categories
    Swim Workouts
  13. Punishment in advance for tomorrow

    by , November 25th, 2009 at 05:37 PM (A comfort swimmer's guide to easy swimming)
    since I'm sure to eat and drink way more than I should.

    11/25/09

    This one kicked my butt!

    SCY with Carrie

    300 swim free
    300 kick alternating free/breast by 75
    300 pull; 150 free w/p&b, 150 back w/buoy only
    300 IM drill

    5 sets of 5 x 50
    1:00 rest in between sets:
    set 1 free on 50: hold fastest average
    (went 35-37 on these)
    set 2 back on 1:00: hold fastest average
    (went 39-40 on these)
    set 3 pull free on 50 keep the stroke nice and smooth
    (did these on 35-36)
    set 4 free on 1:00: hold fastest average
    (did these on 35-36)
    set 5 choice on 1:15: hold fastest average
    (went 1, 3, 5 back @ 39, 2, 4 free @ 35)

    swim down 300 VERY easy
    --
    Total: 2750 yards
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  14. Kicken with mac

    I arrived at MAC today around 11:50, did a brief warm up and jumped in for a couple of pre-masters 100's w/ geek and seth. they felt awful... i need a lot more warm up time before i can do a set like that.

    today's main set goal was to try and hit a 100 fr time for 75yds of fast kicking. we have done this kind of thing with the gunks a few times this year, so i wasn't surprised to find that my 75 kick times were greater than 10 seconds higher than my 100 fr time. i also fall below average when it comes to pull sets.

    i have spent a great deal of time and effort (over the past 4 years) integrating my stroke with a 2 beat kick.... (i think i almost got it). during this period, i have managed to improve my practice times steadily and increase my endurance while reducing the frequency of leg cramping (which used to be a big issue for me).

    i've swam with lots of people who can kick or pull at very impressive speeds, but for me, these seem to be isolated skills that don't carry over into whole stroke swimming. (i'm ok with this, but i am always disappointed when i can't give a coach their desired results from my performance)

    is this typical of distance swimmers?

    i drove to Copperhead Island Park (on Lake Wylie) looking for a good spot for some OW. it looks like a good spot, and the water felt like it was around 60, so if the weather is good, i might go for a swim there tomorrow after MAC's morning practice..... LCM!!!! for X-giving!
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  15. Happy Thanksgiving One and All!

    by , November 25th, 2009 at 04:25 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Like Frank Sinatra's conspicuous absence of singing in the shower, or a busman's decision not to drive on holiday, or perhaps a harlot's avoidance of intimacy during rare leisure moments when the urge for vertical body postures must become overwhelming in its intensity--so has it been with this vlogger of late: the dictates of writing for a living have all but overwhelmed any time or inclination to indulge in tip-tap-tip-tapping of keystrokes for free.

    Even though I much prefer the latter, having not yet developed the "learned helplessness" that so frequently accompanies human endeavor in the paid environment.

    Sing this ditty, Frank! Contort your buttocks into this appealing lordosis configuration, harlot! Never again in the history of the world again utter the word Stetari, lackey!

    And so forth.

    I am sure everybody understands, with the possible exception of those who spend their days teaching 2nd graders how to draw finger turkeys, what I mean.

    On the other hand, it has been recently pointed out to me, by a person whose perspicacity is beyond dispute, that I have, of late, been inclined to a certain churlish sulkiness.

    Oh, how I wish not to be thusly inclined, not even for a moment!

    As one distantly former girlfriend once called me in apparent affection: Oh, Jim! My horrid little flower!

    Horrid, yes. Flower, true enough. Little, again, check! Especially if little is being directed at my generosity of spirit and not my guttage.

    But do not flowers, even little horrid ones, give back to the world a cheerfulness and color that brings only smiles to onlookers and ravenous pollinators, dusty with lemon-colored crumbs?

    In this spirit, that is to say, my flower side, and less my little horrid sulky side, I offer the following Thanksgiving greetings to my fellow swimmers the world over in the hopes you will find within this offering a smile, a cheerfulness, and a color--orange, as luck would have it--that might have otherwise gone unnoticed in this busy, busy time of Thanksgiving!

    It is a drawing by my step great nephew Cameron.

    I am not sure the Dramatis Personnae in his description of his drawing is super important, but to keep things straight:


    • I am Uncle Steppy.
    • Aunt Lizie is the beloved little sister of me (Uncle Steppy) and my twin brother John (Steppy)
    • Granny, AKA, Nancy, is the biological grandmother of Cameron and wife of my brother John (Steppy)
    • Daddy is Cameron's father and Nancy's son Darrin by her first marriage

    I am pretty sure that Cameron, after drawing the picture and getting John to scan it and email it to me, dictated verbatim his explanation for what is going on. I shall post this below the artwork.




    Hi Uncle Steppy and Aunt Lizie. The one in the orange is Uncle Steppy. And he has a hole in his underwear. Everybody is sticking out his tongue at him. Granny (middle) pulled down Uncle Steppy's pants. Granny has a silly hat. Daddy has a rotten nose. The cloud and the sun is sticking their tongue out at Uncle Steppy. The clouds are wearing sunglasses because the sun is shining right at the clouds.
    Love,
    Cameron
    PS Happy Thanksgiving!

    Final note: in the original version of Cameron's email, my beloved brother John dropped the "Uncle" after its first reference. I think he did this to spare my feelings, to make it seem as if it were him and not me whose pants had been dropped down, earning him ridicule from every corner of the firmament. But it is quite clear upon whom such ridicule belongs, so I have restored it to the accurate state.

    On this note, it is back to my labors on the drawbacks to novel hypnotics, irresistible as they continue to prove to be to the sulky likes of me.
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  16. Sarasota Y Sharks Masters 5:30 Workout -11/27/09 -SCY

    by , November 25th, 2009 at 03:18 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    2 X 200 3:20 3:00
    4 X 50 1:00 :45
    2 X 100 1:40 1:30
    4 X 25 :30 :30
    Swim it twice with a short break between rounds.
    Round 1 intervals left, round 2 right.

    8 X 75 kick 1:45
    5-8: middle 25 fast

    1 X 50 1:00
    4 X 25 :40
    1 X 75 1:30
    5 X 25 :40
    1 X 100 2:00
    6 X 25 :40
    1 X 50 easy
    Your best stroke not to include free.

    10 X 50 1:05
    Choice
    odd: easy
    even: fast

    1 X 800 Pull
    Descend by 200's

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 Workout -11/26/09 -SCY

    by , November 25th, 2009 at 03:11 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Thanksgiving workout. I am using the workout constructed by Mark Gangloff that appeared on the USMS site. Be ready to swim fast!

    WARM UP:
    1 X 400 6:30
    4 X 75 descend 1-4 1:15
    1 X 200 kick -

    16 X 25 with fins :50
    odd: 12.5 yards underwater, fast/ 12.5 swim
    even: 12.5 swim/12.5 underwater, fast

    MAIN SET: *48 X 25 ALL OUT*

    6 X [8 X 25 all out] Each set to be followed by 100 easy

    Rounds 1-3-5 are your best stroke not to include freestyle

    Rounds 2-4-6 are freestyle

    Intervals:
    Round 1 :45
    Round 2 :40
    Round 3 :35
    Round 4 :30
    Round 5 :25
    Round 6 :20 or :25

    WARM DOWN: 6 X 50 easy 1:00

    3400Y
    Categories
    Swim Workouts
  18. Wednesday workout

    I swam up on my own at Riverbank State Park today. Here's what I did:

    1000 warmup

    3 times through: 2 x 50 K @ 1:00, 2 x 100 @ 1:45 (1st=IM, 2nd=FR/BK), 1 x 200 IM @ 3:30 [I did the kick FL on the 1st round, BK on the 2nd round, BR on the 3rd round, and really worked whatever stroke I had just kicked on the IMs]

    3 x 100 easy FR w/ double BR pullouts off each wall [here I focused on keeping my armstroke narrower on my pullouts. At this pool the lights are bright enough so that I can see my shadow on the bottom, so I was getting some feedback about my arm position.]

    400 warmdown

    We have no team workouts tomorrow through Sunday, but Riverbank will be open all 4 days. I'll probably swim there shortly after they open tomorrow (8am). But first I plan to walk up to the Thanksgiving parade send-off area to check out the balloons. I like watching the balloon wranglers get them ready to go even better than seeing the parade (plus camping out curbside for hours is not required!)

    Happy Thanksgiving everyone!
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  19. Catching Up - Monday and Tuesday

    by , November 25th, 2009 at 12:16 PM (A comfort swimmer's guide to easy swimming)
    November 23 & 24, 2009

    Monday:
    A recovery swim. I didn't track times other than the rest interval between each.

    200 free swim
    400 reverse IM k/s/25
    300 pull choice
    200 swim no free
    kick 6x50 (no board) with 10 sec. rest

    do the following with 10 sec. rest per 100 in between:
    100 free swim
    200 back swim
    300 IM drill
    300 back/breast/free IM (ie no fly)
    200 choice kick
    100 easy pull
    --
    Total: 2600 yards

    Tuesday:
    The main focus of this workout was SPL, rotation, and finishing my stroke in free and back. Something that was pointed out to me by a coach at the meet last weekend that I needed to work on.

    400 swim free
    (focused on long strokes, averaged 16 spl)
    300 IM drill
    (did k/d/s by 25 for each stroke)
    200 pull backstroke, buoy only
    kick 4 x 50 w/10 sec. rest

    swim 4x around
    {150 smooth, 3 x 50 descend to fast}
    odd rounds free, 150 on 2:30 and 50s on 55;
    (150's: 1:58, 2:04; 50's:0 40->35, 40>36)
    even rounds back, 150s on 2:45 and 50s on 1:10
    (150's: 2:12, 2:18; 50's: 42->37, 45->38)

    kick 8x50 on 1 w/MF, #3, 5, and 8 fast
    (fast ones 30-35, others 35-40)

    swim down 100
    --
    Total: 2800 yards
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  20. Catching Up - Swim Meet

    by , November 25th, 2009 at 12:05 PM (A comfort swimmer's guide to easy swimming)
    I've been a bit lax the last few days and now have to catch up for the last few days.

    I swam in a meet last weekend. It was a dual sanction meet with USA and USMS swimmers. It's always fun to swim with the kids even though they are so fast it can be a bit intimidating.

    The meet wasn't one of my better ones as all my times were way off what I had done earlier this year. Probably a combination of not being tapered or shaved and not a lot of all out speed work in my training recently.

    Saturday:
    50 free - 27.97
    50 back - 33.12

    Total yardage with warmup and cool down swims - 1800 yards

    Sunday:
    50 fly - 32.15
    100 free - 1:03.98
    100 back - 1:13.50

    Total yardage with warmup and cool down swims - 2250 yards

    Updated November 25th, 2009 at 01:57 PM by poolraat

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