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  1. Revamped weights workout

    by , December 16th, 2009 at 09:42 PM (Elise's Fitness Fun)
    With the help of a friend who is a weight-lifting guru, I have revamped my usual, boring routine into something a little different. This fall was about getting my running back and building up my swim base. My plan on weights was to simply maintain my strength. So after a one week off from the weights, I moved into a different phase that will last about 4 weeks.

    My friend has lectured me that I don't need to spend much time in the weight room. The goal is to make me strong without overtaxing my swimming muscles. So, today was the first day on the new plan. Used same exercises, but did a different set plan.

    1 mile warm-up on treadmill - ran 2:15 at 6.0 mph, 2:15 at 6.5 mph, 2:15 at 7.0 mph, and 2:15 at 7.5 mph.

    Bench press: bar x 5, 65 x 5, 3 sets of 80 x 5 (thank goodness for 2.5 pound weights)

    Lat hi row: 2 sets of 90 x 5, 3 sets of 120 x 5

    Back extensions: 2 sets of 25

    Leg raises: 2 sets of 20

    Bicycles: 1 set of 100

    Military press: 2 sets of 40 x 8

    Alt. hammers curls: 2 sets of 15 x 8

    Updated December 16th, 2009 at 10:08 PM by elise526

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  2. Wednesday 12/16/09

    by , December 16th, 2009 at 09:27 PM (The Labours of SwimStud)
    Well I decided to write up today's workout since I had time. I've made a commitment to improving my distance fly (e.g anything over 50yards) so I bore that in mind today, and went for quality work not aerobics.
    200 kick
    200 pull
    200 swim
    4 x 50 side kick
    4 x 50 6 kick switch
    4 x 50 3 n glide
    4 x 50 catch up
    4 x 50 swim minimal breathing manage 1, 2, 1, 1 ( I learned to not breath in the first 25 and take 1 breath rather than 2--now to learn for sprinting!)
    Then twice thru:
    200 FR
    150 FL
    100 BK
    50 BR
    Don't ask me for intervals. The 2nd Fly was a mix of swim, one arm, 3 BR-3 FL, some 25's and some wall stops 1-2 secs, but I did my yards.
    Then
    4 x 50 Fly drill 1 arm mostly working on rhythm
    4 x 50 fly swam these looking for the elusive slower rhythm...did some as 25's and some 3BR and 3 FL but with intention to finding that rhythm...
    4 x 50 BR working on keeping my head low and still...I'm getting to good at pullouts that I pop up gasping sometimes...so I have to work on that.

    Lifted around my strained wrist (which I niggled with 2 hand touches in my swimming). Did about 40 minutes of weights...

    If that wasn't enough I also coached for an hour in the water then taught another hour from the deck...
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  3. Wednesday Dec 16th 2009

    by , December 16th, 2009 at 05:21 PM (Ande's Swimming Blog)
    Wednesday Dec 16th 2009

    planned on going to the 5:30 practice but slept in instead

    TODAYS SWIM PRACTICE

    Mary coached
    noon - 1:15
    main pool
    swam with 2 guys I don't know, one was a triathlete who was way too slow to be in our lane & should have been 4 or more lanes over
    beside marcio, james, max & larry

    wore brief

    warm up
    did around 500 warm up

    main set

    assigned 32 x 25 fl on 30 3 easy 1 fast
    did 8 rounds of (25 easy, 25 fast from a dive with 10 SDKs held 11's)

    assigned 16 x 50 br on 55 3 easy 1 fast
    did 4 round of 2 easy 1 skip, 1 fast from a dive, went 32's

    assigned 8 x 100 bk on 1:40 3 easy 1 fast
    did round 1: 2 easy, 50 easy, 100 easy speed went 1:03
    round 2: 1 easy, 2 skip to put on B70 legs
    1 fast went 56 and almost lapped the slow dude in my lane

    assigned 4 x 200 3 easy 1 fast
    did 2 easy 50's skipped 2, got up to do a fast 200 k
    just as I was diving in the guy who was too slow for our lane was coming in and veered over to the wrong side, flipped just as I was diving, his heel charley horsed my left thigh

    so I flutter kicked a 100 in 1:07 then stopped

    50 easy

    ( he then swam his hard 200 scy free in 3:00 )
    shoulda just told him, you're in the wrong lane, please move

    2010 MEETS:

    January 15 – 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX


    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX


    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX


    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
    Categories
    Swim Workouts
  4. Wed., Dec. 16

    by , December 16th, 2009 at 04:24 PM (The FAF AFAP Digest)
    Couldn't decide whether to swim or run today. The weather decided it for me -- it was freezing and I couldn't quickly find my running gloves and hat. Stole and modified Geekity's workout from the other day. Was in aerobic mode throughout, with extensive use of fins and MF.

    Swim/SCY/Solo:

    Warm up:

    700 variety

    Main sets:

    2 x (3 x 150 kick) @ 2:00 w/MF-Dolphina
    #1 = dolphin kick w/board
    #2 = dolphin kick on back, 7 SDKs per 25
    #3 = double shooter on back + 50 easy kick + double shooter on back

    50 EZ

    5 x 100 evil w/MF @ 2:00
    working on long pullouts & hinging
    went 1:13-14

    6 x (5 x 50), w/fins, done as:

    # 1 free
    1-3 @ :40
    4-5 @ :35

    #2 back
    1-3 @ :50
    4-5 @ :45

    #3 free kick w/board
    1-3 @ :40
    4-5 @ :35

    #4 backstroke kick
    1-3 @ :45
    4-5 @ :40

    #5 evil
    1-3 @ :45
    4-5 @ :40

    #6 dolphin kick w/board
    1-3 @ :40
    4-5 @ :35

    50 EZ

    5 x 100 fly drills @ 2:15, done as:
    25 lead arm body dolphin + 25 single arm fly + 25 shooter + 25 EZ DAB

    50 EZ

    Total: 4250

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

    Commentary:

    I'm still tired from the meet, so I didn't do anything fast. Still, felt like a good aerobic workout with lots of kicking. The first real workout after taper is always a kick in the ass.

    SCM Comparison from 2008 to 2009:
    (same suit -- B70, except for 2008 100 fly)

    2008:

    50 free: 28.5
    50 fly: 29.99/30.7
    100 fly: 1:12.1
    50 back: 31.7
    100 back: 1:11.7
    100 IM: 1:11.8

    2009:

    50 free: 28.2
    50 fly: 29.6
    100 fly: 1:09.8
    50 back: 31.1
    100 back: 1:09.5
    100 IM: 1:11.5
    50 evil: 37.6
    (previous time from 2007 = 41.5)

    Had a really kick ass salad today for lunch: romaine, grilled chicken, flax seeds, pomegranate arils, red quinoa, avocado, yellow & red peppers, blueberries, mushrooms. Quinoa doesn't taste so bad, Q, with a nice oil & vinegar dressing.


    Possible 2010 Meets:

    March 20, 2010
    ANCM Albatross Open, SCM
    Montgomery Aquatic Center,
    Bethesda, MD

    April 23-25, 2010
    CZ Champs @ GMU
    Fairfax, VA
    Order of Events:
    http://www.patriotmasters.org/Coloni...2010.Entry.pdf (same as last year and no built in breaks for the women's side of the pool. )

    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events: http://www.usms.org/comp/scnats10/events.php

    I am actually, for once, not terrifically disturbed by the order of events for SCY Nats. May have to commence negotiations to go to that meet. This could be in exchange for agreeing to do a B2B relay, I think ...

    Updated December 16th, 2009 at 06:45 PM by The Fortress

    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 Workout -12/17/09 -SCY

    by , December 16th, 2009 at 01:22 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    2 X 200 3:20
    4 X 100 1:40
    3 X 200 3:00
    4 X 100 1:30

    4 X 100 kick 2:15
    8 X 50 kick 25fast/25 easy 1:15

    1 X 400 IM 6:45
    1 X 300 IM 5:15
    1 X 200 IM 3:30
    1 X 100 IM -

    4 X 200 free 3:00 2:40
    1 X 100 easy 2:00 -
    Two rounds, round 1 intervals left, round 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    5600Y
    Categories
    Swim Workouts
  6. Finally back in the water

    by , December 16th, 2009 at 11:37 AM (A comfort swimmer's guide to easy swimming)


    Even though the city pool is closed for the month I managed to get a swim in at one of the local hotel pools. It's not too bad, but a bit warm. I measured it and it's very close to 12.5 meters long which makes it convenient for tracking distances.

    Workout wasn't too intense just getting a feel for length and where the walls were since there are no markings. it was pretty wavey too. Good for open water training.

    250 swim free
    250 kick on back alt dolphin/flutter by 25
    250 pull free w/buoy only
    250 pull back w/buoy only
    10x25 swim, odds breast, evens free
    swam breast strong, with long pullout, free easy
    10x25 swim, odds fly, evens free, like above
    10x25 odds underwater on back w/10-12 sdk off each wall, evens easy free

    Total: 1750 meters

    Last night I went to the gym and ran 2.5 mi on the treadmill then did a 1 hour yoga class.

    Also did a 40 minute spinning class today during my lunch break.

    Updated December 16th, 2009 at 04:29 PM by poolraat

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  7. The sluggard is back

    by , December 16th, 2009 at 09:19 AM (Mixing it up this year)
    Just felt very sluggish and unmotivated today, but as always I just trudge thru.

    5x200@3:30 Free
    500 Free kick w/fins every 3rd sprint
    5x100@2:00 Fly drills as 25 front scull, 25 underwater recovery, 25 rt arm, 25 lft arm
    100@1:30 Free w/paddles & bouy
    200@3:00 Free w/paddles & bouy
    300@4:30 Free w/paddles & bouy
    200@3:00 Free w/paddles & bouy
    100@1:30 Free w/paddles & bouy
    4x50 from a dive sprint fly to the 15 meter mark then easy free tried to dolphin kick as hard and long as I could
    100 free EASY

    Total 3200 unmotivated yards
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  8. WHEN I'M 65

    In celebration of Don Davis' b'day, todays practice was 65x 50 @ 65 seconds. a few of us decided to do 65x 75 @ 1:05 and I did a fair amount of them as 25fly 50 fr. The practice took a total of 70 minutes and we had 5 minutes for a cool down swim. After, we all went to the local watering hole for beer, food and conversation.

    I've known Don for over 25 years.... dating back to the days when he used to put on a triathlon at Coney Island. I even participated in said event a couple of times. Things were simpler then... no aero bars or wetsuits. Don now organizes the SOS triathlon http://www.sostriathlon.com/ a local favorite event that has participants swim in all three of my beloved Shawangunk Lakes.

    A great time was had by all. Happy birthday Don! and many more!
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  9. Sarasota Y Sharks Masters 5:30 Workout -12/16/09 -SCY

    by , December 15th, 2009 at 03:08 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    1 X 300 5:00 4:30
    1 X 200 3:20 3:00
    1 X 100 1:40 1:30
    Three rounds. Round 1 intervals left. Rounds 2&3 right.

    2 X 200 kick 4:30
    8 X 25 kick*fast,no board* :40

    1 X 300 IM 5:15
    4 X 75 1:20
    Swim it four times with a short break between rounds.
    75's: within each round.
    #1 50 free/25 fly
    #2 50 free/25 back
    #3 50 free/25 breast
    #4 75 free

    12 X 50 1:00
    2 moderate/1 fast

    WARM DOWN: 4 X 50 easy 1:00

    5600Y
    Categories
    Swim Workouts
  10. The long and hopefully not too slow climb back

    I've been swimming and working out more than I've blogged but not by much. I took last week off after Long Beach in an attempt to let my back recover. It felt great but was a tiny bit pissy today. Oh well

    w/u
    200 kick
    200 back
    200 pull (I opted to let my legs drag and use paddles)
    200 swim

    main set
    3 x (6x50 stroke 3x100 IM)

    I did rounds 1 and 3 back/back/free
    round 2 4x50 breast

    2 x 100 kick ez

    running on the treadmill tonight hard for 20-30
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  11. 50 back vid from NE Champs

    by , December 15th, 2009 at 12:14 PM (The FAF AFAP Digest)
    50 back, 31.14

    Stud took this 50 back vid with my mini digital. I wish I had had some other races taped, but just forgot in the excitement of the meet on day 2.

    I was in lane 5, flanked by 25 and 29 year old Elizabeth Mancuso and Jessica Knight. I knew their seed times were inaccurate, as they went 31+ last year. So I knew the race would be close and it was. And they both had very good underwaters as well. I notice that they both had somewhat splashier backstroke kicks than me. Mike Ross and I briefly discussed this issue. He's working on keeping his bottom half very very still while swimming and keeping the amplitude of his flutter kick and knee bend minimal. I think I won just as much with my stroke as my SDK perhaps ...

    I see from the video that I did the same breakout as the Sprint Classic where I pop my head out of the water ala Aquaman. This was a mental error. I simply forgot to lean back with my shoulders and head. I also tucked my chin too much on the start. Need to keep my head up and back a bit more.

    [ame="http://www.youtube.com/watch?v=28RQ7mbtjBo"]YouTube- Fort SCM 50 back[/ame]

    My turnover looked slower to me than in August at Indy, but Q says this is OK.

    Dara Surgery:

    http://www.cbsnews.com/stories/2009/...l?tag=facebook


    50 breast split:

    Even though my 50 evil split is seemingly missing from the official MM (meet manager) results, it is still retrievable since it appeared on the scoreboard. My brilliant coach sent me the following email on how to retrieve splits from the Colorado timing system:

    "But have no fear, if it showed up on the scoreboard I bet it's on the Colorado printout. The final times print out in easy to read columns but the splits don't.
    Every hit to the touchpad during the race is recorded sequentially so if you follow a line across and you know the event, heat and lane you swam in you can find the time that displayed when you touched the touchpad for the first time.

    It looks like this 5) 2 25.25 3) 2 25.48 1) 2 25.50 5) 4 53.79 1) 4 54.91
    so for this heat lane 5 2nd length 50 split was a 25.25, and 100 split was a 53.79. Lane 3 50 split was a 25.48 etc.

    Most meets print out the Colorado printouts during the meet and staple them to the results so it should be easy for the meet director to find. If they didn't print them out, they are still stored on the Colorado and can be printed out anytime."

    I forwarded this to Ed Gendreau, the meet director. So hopefully, he will take the time to pull my split since I did submit an official request.

    What's Next?

    Ande always asks, "what's next?" And I'm not really sure. I'm going to revise my training for a couple months to do more aerobic /endurance work in the pool and gym and lots and lots of kicking (not that the latter is different). I'm going to use my MF more and really work on my belly SDKs. I'm much faster on my back than my belly, and would like to fix this discrepancy.

    I am declining Patrick's probably tongue in cheek suggestion to remake myself into a mid distance geek. However, I may try to focus on the 100 back, 100 fly, 100 IM more this season than just pure 50s.

    I'm completely up in the air about what meets to attend this year. I'd like to have a taper meet in SCY that is not Zones, since my team is hosting again this year. But I'm not sure about Atlanta. I have a yen to possibly go to Middlebury in June for the LCM meet, which would then make my summer worry free. However, attending travel meets in both May and June would not go over so well at home. For sure, I plan to swim at the Albatross meet on March 20.

    As for the gym, can anyone suggest exercises to build up endurance in the lats and delts and terres muscles?

    Exercise:

    I may take another day off, as I'm tired and uber busy. Or, if I get all jazzed up, I may try the new P90X ab/core Plus DVD.


    Fortina:

    BTW, I forgot to mention that I wore Fortina for my 100 IM and 50 breast. Liked it, and will do so again! Though I suspect Fortina also contributed to me going out too fast in the 100 IM. My coach said my 100 IM and 100 back should be about the same, and my 100 IM was 2 seconds slower. Part of this must be mental -- I'm just not used to sucking it up and swimming through the pain on the last length of free.

    Updated December 15th, 2009 at 10:13 PM by The Fortress

    Categories
    Masters Swim Meets / Events , Planning
  12. Tuesday Dec 15th 2009

    by , December 15th, 2009 at 11:01 AM (Ande's Swimming Blog)
    Tuesday Dec 15th 2009

    Time to start training hard again

    check top times

    Weights world gym san marcos

    TODAYS SWIM PRACTICE

    Whitney coached
    6:30 - 8:00
    diving well
    swam with Brandon, Larry, & Paul
    beside Tyler todd, & Amy
    dove in on FIRST!

    wore brief

    900 warm up
    300 fr
    100 IM k
    200 fr
    100 IM dr
    100 fr
    100 IM pretty technique

    8 x 150 on 2:10 done 100 fr 50 IM
    desc 1 - 4 hold 5 - 8
    #4 was 1:37, #8 was 1:33

    assigned: 900 set with fins
    100 k 100 sw 100 k 200 sw 100 k 300 sw
    did it but skipped 3 50's

    assigned 8 x 150 on 2:15 done 100 best stroke EZ 50 K FAST
    did: 8 x (50 EZ, 50 skip, 50 fast)

    assigned: 900 set with fins
    100 sw 100 k 200 sw 100 k 300 sw 100 k
    Did 100 flutter kick fast with a board,
    swam easy & did half on the 100, 200, 300
    went 1:13

    rested 3:00

    100 flutter kick fast
    with a board from a bellyflop dive,
    tyler & todd timed, looked at the clock
    went 1:07

    50 easy

    2010 MEETS:

    January 15 – 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX


    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX


    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX


    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
  13. On Call stinks when it cuts into swimming

    by , December 15th, 2009 at 07:40 AM (Mixing it up this year)
    One of those bad on call mornings. Just tried to get some yards in before getting paged out.

    10x100@2:00 Free 1/2 pull 1/2 kick
    500 Free kick w/fins every 3rd moderate pace
    10x50@1:00 Fly w/fins 6 kicks between strokes
    5x100@1:50 Back w/paddles
    500 as 50 Free, 25 6 kick switch, 50 Free, 25 6 kick switch, 100 1 arm fly alt arms each lap, 50 Free, 25 double arm back, 50 Free, 25 double arm back, 50 free

    That was all I could get in then it was race to work.

    Total 3000 yards
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  14. Swim with Masters Group

    by , December 15th, 2009 at 12:28 AM (Elise's Fitness Fun)
    Our Y pool is closed for the week for some basic repairs, so drove 35 minutes to swim with my masters team. Good to see everybody. May try to make it up there once a week between now and Auburn. One of the swimmers on the team knows a ton about local history, so it was cool to hear him share some interesting info while we were all recovering in the hot tub after practice.

    Warm-up: 100 easy (I was late as usual.)

    Pyramid swim (85-90% effort on each swim):

    50 free on 1:00
    100 back on 2:00
    150 free on 3:00
    200 back on 4:00
    250 kick with fins on 5:00
    300 free on 6:00
    250 kick with fins on 5:00
    200 back on 4:00
    150 free on 3:00
    100 back on 2:00
    50 free on 1:00

    100 easy

    8 x 50 - on 1:30 - 2 of each stroke, 25 drill/25 swim - drills: on fly did 3 rt/3 lt/3 full; on back one arm only; breast - pull with flutter kick, pull with dolphin kick; free - fist drill, heads-up.

    100 easy

    4 x 25 fly on 1:00 all-out

    100 easy

    2700 yards
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  15. 121-14-09 Union Mine Pool reopens after storm

    by , December 15th, 2009 at 12:19 AM (Swim like an Orca, but faster !)
    AQUA - UMHS 05:10-06:30 PM

    Warm 800 (200FR, 200P, 200K, 200IM Drill)
    200's
    5x200 evens IM, odds FR on 3:30 (FR 2:30-2:40, IM 2:50)
    Kick (500/2300)
    10x50 K with small weight ball 1-5 alt fly & BR kick, 6-10 BK kick on 1:15
    IM 75's (675/2975)
    9x75on 1:15
    1. 50FLY/25BK
    2. 50BK/25BR
    3. 50BR/25FR

    Cool 200 (200/3175)

    Pool was closed last week due to snow, which resulted in a power outage. The "new pool heater system" took several days to get the pool heated to 78 degrees. The snow broke a lot of branches and fell trees on power lines. Last Monday the temp dropped to 19 degrees.

    In the employment world; I accepted a position in downtown Sacramento. Starts 2 days after Im surplused from AT&T.
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  16. NE SCM Champs--Swim Vids

    by , December 14th, 2009 at 11:15 PM (The Labours of SwimStud)
    Well I drove up to Boston to keep Fort company, see some swim buddies and swim 3 races.

    Turned out to be a fair meet for me. PBS in 3 events on SCM outright and 2 PB's on conversions. I also scored some good points which was nice.
    50 BR 37.69
    200 BR 3:08.77*
    50 FR 29.99*

    *B70 swims, thanks to Fort..I assume most have seem the glam shots of me wrestling into the suit by now.
    All in all a good meet barring my either jamming my wrist on a turn/finish or straining it in pulling the B70 over my a$$.

    Anyhow...here are the swims below if you wish to view and comment.

    50 BR
    [ame="http://www.youtube.com/watch?v=n6jAflyoglg"]YouTube- Stud's 50 evil[/ame]


    200 BR
    [ame="http://www.youtube.com/watch?v=wDBBl8lmgAk"]YouTube- P1010835[/ame]

    50 FR
    [ame="http://www.youtube.com/watch?v=ybRzZL-opmo"]YouTube- Stud's 50 free[/ame]

    Updated December 15th, 2009 at 08:34 PM by SwimStud

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  17. Easing back into it

    by , December 14th, 2009 at 06:25 PM (A comfort swimmer's guide to easy swimming)
    After taking a rest of more than a week, I decided it was time to get back to work. Was going to do a short swim at a hotel pool this morning but couldn't get my truck to start. So I missed making it to the pool. Am going to try again tomorrow. But I did go to the gym for a spinning class during my lunch break. It was short, only 30 minutes but got me sweating and breathing hard and my legs were feeling it.
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  18. How do you get to Carnegie Hall?

    Q: How do you get to Carnegie Hall?
    A: Encourage your spouse to practice, practice, practice!

    At least that’s worked for me. The choir that my husband sings in is doing the Messiah tonight, so I get to go hear a wonderful performance.

    Singing and swimming both involve breath control. Maybe if we sang more, we’d become better swimmers. To test that, and in the spirit of the season, I propose the following Underwater Caroling Set. Here’s the rules:

    1. Gather a group of swimmers—a lane’s worth works well. Count how many you are, and multiply this number times three. The result is the number of 100s everyone will swim. Decide on an interval that allows for some chatting between swims—2:00 or so is good. So 4 swimmers doing this set would swim 12 x 100 @ 2:00.

    2. On each 100, the designated singer sings a holiday song while swimming. Swimmers take turns being the designated singer. Non-singers try to guess what song is being sung. (Note: Songs with natural breaks for breathing work best, i.e., “Jingle bells (breathe) Jingle bells (breathe) Jingle all the way (breathe).” Songs with longer phrases—think “Chestnuts roasting on an open fire”—require better breath control.)

    3. At the end of each 100, everyone makes their best guess as to what they were hearing, and the singer reveals what song they were singing. If you’re keeping score, award yourself one point for correctly guessing a song, and two points for singing a song that was correctly guessed.

    4. At the end of workout, the swimmer with the most points gets to buy the first round of eggnog.


    Cheers!
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  19. Sarasota Y Sharks Masters 5:30 Workout -12/15/09 -SCY

    by , December 14th, 2009 at 02:04 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    1 X 300 5:00
    2 X 150 2:30
    1 X 200 3:00
    2 X 100 1:30
    1 X 500 -

    1 X 300 kick 6:45
    1 X 200 kick 4:30
    1 X 100 kick -

    1 X 200 IM 3:30
    1 X 100 IM 1:45
    1 X 50 fast 1:30
    Four times through.
    50's:1 of each stroke.

    1 X 500 7:30
    5 X 100 1:30
    1 X 400 5:20 or 6:00
    4 X 100 1:20 or 1:30

    WARM DOWN: 4 X 50 easy 1:00

    5500Y

    Updated December 14th, 2009 at 03:50 PM by RickMile

    Categories
    Swim Workouts
  20. Day 2 NE Champs

    by , December 14th, 2009 at 01:07 PM (The FAF AFAP Digest)
    For Sunday, I did have 3 secret goals and I got them all. First, I wanted to go faster in the 50 fly than last year when my time trial was thrown out. Second, I had one stretch goal of going under 1:10 in the 100 back. And, third, I wanted to do a fast 50 evil split and possibly make top ten in that event. Here's how it went:

    50 fly, 29.6

    This was my first head to head race against KPN. We were in lanes 5 and 6. She got me on the start and breakout. I caught up in the second length and had a great last 15 yards. Couldn't see the wall clearly and short stroked the finish. She got me by .08. Cheryl Kupan said I should have glided in and would have won. Greg Shaw said it wasn't clear. I have trouble picking up the wall when I'm not breathing and my head's down. But I was super happy with the time. Hopefully, Q won't be disappointed as he instructed me to be mid 29.

    100 back, 1:09.5:

    I always get nervous swimming 100 back in SCM b/c it's so much longer and painful. But I just reminded myself to go out faster and kick. I think I executed pretty well. Earlier this year, I went 1:10.9, going out in 34.9 and back in 36.0. This time, I went out in 33.5 and came back in the same time. So my entire improvement came from not dogging the first 50. I pretty much stuck to my kick pattern, except that I jammed the second turn, was way too close to the wall, and had trouble getting into kick mode. So I SDK'd 14-13-10-10 per 25. I was really happy with my time as my one stretch goal for this meet was to go under 1:10 and it's a 1.4 second improvement. Comparatively, I went 1:13.9 at the meet in 2007. The SDK work has paid off and I feel like I redeemed myself after that sub par cramp filled 100 back at LCM Nats.

    50 breast, 37.6:

    I submitted a split request and did the 50 evil as part of the 100 evil. I rocked my pullouts, had good breakouts and hit the pad at 37.6. I was so psyched! I was hoping for a high 38. So this was a huge surprise. A friend just pointed out that this is currently the #1 time in the nation in my age group. Shocker. lol Chris S. said I was fairly close to the 15 meter mark on my first pullout. The less evil stroking, the better! I think this roughly converts to a 33.5, so this is .6 faster than my Zone Record in the 50 evil from last April.

    I may retire from evil after the suits are gone, however. I think they help me on evil relatively more than other strokes because I have such a weak breaststroke kick. I discussed this with Mike Ross and Mike Schmidt of ME masters. Mike S. improved his IMs by doing 500 yards of evil kicking in practice. Breaststroke is such an exhausting power stroke that it seems the only way to improve is doing more of it.

    I am slightly worried about my split request though, as I don't see the split listed in the results. I hope this is just a printing error, as everyone saw my time on the scoreboard and I clearly hit the pads hard. I have sent an email.

    50 free, 28.2:

    I was very tired, but decided to give the 50 free another go, as I missed the turn on Saturday. Same result: had a lousy turn again and did the same time. I just can't pick up the bulkhead at this pool for free. Still, for my 7th swim of a two day meet, this was a good time. I didn't have any energy left for a 100 free anyway.

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    Commentary:

    I was thrilled to do 6 PBs. If I could have one do over it might be 50 back. I would have loved to go 30.9. But that is really nit picking, as 31.1. is very speed and likely comparable to my 27.9 in yards and 31.99 in meters.

    I may use Chris' ratings calculator later to see what my percentages are. Just have too much to do right now. And, predictably, I'm very tired from the meet. I will not be hitting the pool today. Just resting. And back to the shopping.

    Updated December 14th, 2009 at 09:04 PM by The Fortress

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    Masters Swim Meets / Events