View RSS Feed

All Blog Entries

  1. Saturday, May 15, 2010

    by , May 15th, 2010 at 05:45 PM (Keepin Track 2010)
    Went to the YMCA today with another teammate to do a long meet warmup. Felt pretty good in spurts.

    500 Mix

    100 BR mostly Kick

    4x50 on 1' (alt 25 drill, 25 swim) all BR
    4x50 on 1' (alt 25 kick, 25 swim) 3 BR 1FR

    4x50 FR on 1' BU, BD, EZ, FAST

    8x25 IM order by 2 (FL, BA, BR, BR) on :45
    #1 work BO
    #2 work Finish

    6 mid pool 25's for turns

    easy 100 Kick
    easy 100 WD

  2. Thu May 13, Fri May 14, Sat May 15

    by , May 15th, 2010 at 05:40 PM (Ande's Swimming Blog)
    Thu May 13, Fri May 14, Sat May 15th 2010

    Nats in 6 days

    writing you from the Red Feather Lodge in Tusayan, AZ a mile south the of the Grand Canyon entrance

    Thu May 13
    trained in Austin at the swim center
    after warm up whitney barked at me a bit because I slid over in with the non taper folks thinking it was better to do
    20 x 100 on 2:00 best ave
    I ave 60 to 61's, 58 on last
    rather than what the taper crowd was doing
    but I wasn't sure about what my pool situation would be at the grand canyon

    grand Canyon
    Red Feather Lodge hotel pool & hot tub
    the pool is really really really short
    like push off & take one stroke short
    so I mainly sat in the hot tub then elected
    no push off low knee freestyle to take more strokes per length

    grand canyon
    hiked part of the Bright Angel Trail
    It's lovely and breathtaking
    Very easy on the way down.
    Somewhat challenging on the way up
    we walked about 2 miles each way
    my son wanted to walk all the way to the bottom
    started 7:30 finished 11:30

    went back to hotel and sat in hot tub
    no swim yet

    2010 MEETS:

    2010 Short Course National Championships
    Thu May 20 - Sun 23, 2010
    time to get fast, strong, skinny, & rested
    Days Till Nats
    FRI 050 BR 100 FL
    SAT 200 IM 050 BK
    SUN 100 IM 050 FR

    July 8 - 11, 2010
    Senior Circuit #4
    Austin, TX

    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
  3. Dreamy Saturday workout

    This morning I swam the LCM workout with AGUA masters. I was feeling pretty good from the outset todayóno wooziness or headaches. Hereís how it went:

    600 LCM warmup

    600 more warmup / easy swimming [this was actually a set of 250s FR and 200s ST, but I just swam easy and got out in the middle for an extended on-deck stretch]

    10 x 50 @ 1:20?, odds working on underwater efficiency, evens adding quicker turnover

    5 x 100 @ big rest, 25 fast, 75 easy [this set was actually 10 x 100 @ 2:00, 50 ST fast, 50 FR easy, with taperers doing 1 on/ 1 off, but I modified it further to do my fave LC 25m sprints. I got to practice going off the blocks a few times on this set]

    300 warmdown/play

    I felt really dreamy and relaxed in the water today. The practice was not too crowded, and I went in the back of my lane, about 20 seconds behind everyone else, so I really felt like it was just me and the water.

    Yesterday I posted my goals and keys for my first day of swimming in Atlanta. Hereís the same for my second day (Saturday):

    200 IM
    Masters/lifetime PR: 2:25.82 (1998) (32.2, 38.9, 42.0, 32.6) (Swim rating = 85.1)
    40-44 PR: 2:31.16 (4/2009) (32.8, 38.1, 44.9, 35.3) (SR=86.2)
    2010 best: 2:32.56 (4/11) (33.3, 38.3, 45.1, 35.8) (SR=86.0)
    Time needed to beat best swim rating: 2:31.94
    Keys: easy FL, accelerate into turns, rhythm + turnover on BK, hand speed on BR, kick on FR

    100 FR
    Masters PR: 58.07 (27.78) (2002) (Swim rating = 86.7)
    Lifetime best: 57.53 (1981)
    40-44 PR and 2010 best: 59.56 (28.94) (3/2010) (SR=87.4)
    Time needed to beat best swim rating: 59.52
    Goal: Iíd be thrilled to go under a minute again.
    Keys: happy and relaxed off blocks, accelerate 2nd length into turn, kick on 3rd length, push turnover and kick on last 25

    50 BK
    Masters/lifetime PR: 30.70 (2001) (SR=85.8)
    40-44 PR: 31.35 (3/08) (SR=87.3)
    2010 best: 31.62 (March) (SR=87.6)
    Time needed to beat best swim rating: 31.58
    Keys: explosive start, push turnover, accelerate into walls, kickickick

    I think one of the biggest challenges for me in Atlanta will be dealing with the crowded warmup and warmdown pools. I really like having space around me when I swim, but I donít think Iím going to find much of that. Iíll just have to be flexible and determined about getting good warm-ups in both days. If warm-ups are really a zoo, it will just make me look forward swimming my actual events (where I will have my own lane) even more!

    I am hoping to make it to the pool on Thursday in time to register and get in a little swim in the competition pool after the dayís events are done, but it looks like Iíll need to get there pretty early in the afternoon for that. Iíll be driving up from Alabama after spending a few days with family there, so that should be doable.
    Tags: taper
  4. Sat Sprint 5/15/10

    by , May 15th, 2010 at 04:34 PM (The Labours of SwimStud)
    So I did 2000 today.
    2 x
    200 Kick
    200 Pull
    200 Swim

    50 Sprint 1:00
    25 Sprint :30
    25 Kick :30
    200 EZ
    all on 10:00
    Just went sub :30 from push on the 50's.

    200 EZ

    Muscle Milk
  5. Sarasota Y Sharks Masters 5:30 AM Workout -05/17/10

    by , May 15th, 2010 at 02:25 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Coach Brown is undecided on Sharks practice for Monday morning, guess it depends on how well the kids swim this weekend. Anyway, we'll go under the assumption they will. If not we'll have LC for the entire workout.


    WARM UP:
    2 X 250 4:00
    2 X 100 1:40
    8 X 50 1:00
    Descend 50's 1-4/5-8

    1 X 400
    Broken :10 at 200
    Fins optional

    6 X 50 kick 1:15

    4 X 75 1:20
    Choice. 50 perfect stroke/25 fast

    4 X {Dive-Turn-Finish

    Sprint/middle distance:
    10 X 50 1:20
    odd: perfect stroke
    even: Descend 2-4-6-8-10 to race pace


    12 X 50 1:00
    odd: perfect stroke
    even: race pace


    3 X 300 5:00
    3 X 200 3:10
    3 X 100 1:30

    WARM DOWN: 4 X 50 easy 1:00
    Swim Workouts
  6. Saturday, 5/15/10

    by , May 15th, 2010 at 12:28 PM (A comfort swimmer's guide to easy swimming)
    SCY (and a little SCM), Solo

    300 free and back
    200 kick
    200 drill

    swim 4 x 50 on 1:15 build:
    odds back, evens free
    (back around 40 evens around 36)
    200 easy

    swim 3 x 50 back on 1:00:
    #1 @80%, #2 @85-90%, #3 fast
    (went 41-37-35)
    150 easy

    swim 3 x 50 free on 1:00:
    #1 @80%, #2 @90%, #3 fast
    (went 36-34-32)
    150 easy

    sprint 2 x25 choice off blocks
    (did 1 free and 1 back, swam easy 75 between each)

    went outside to the 25 m pool to do cool down and did 400m easy alternating free and back


    Total: 1900y, 400m
  7. Finally!

    by , May 14th, 2010 at 09:17 PM (Elise's Fitness Fun)
    I finally felt normal today. Actually I felt pretty good. Almost all the soreness is gone now. Still a tiny bit hanging around, but that's o.k. I want to feel my best next week.

    The kids' coach told me she was doing a really short and easy workout today, so decided I'd stay and do it. This is her last day coaching, so she also threw a noodler relay in there. It was hilarious and lots of fun!

    300 warm-up

    12 x 50 free on :45 - do six without fins, and six with fins

    16 x 25 kick on :30 - did fly kick

    10 x 50 on 1:30 - with fins - odds are 25 underwater/25 sprint, evens are 25 sprint/25 underwater - did free on odds and back on evens

    50 easy

    50 - ride the noodle and swim as fast as you can

    100 noodler relay - I had to pick up one swimmer at each wall so that there were four of us kicking with a noodle on the last 25

    8 x 75 drill/kick/swim on 1:45 - alternated 75 fly, 75 back

    Practiced turns and starts

    35 all-out free, 15 yards easy

    200 easy

    2850 SCY

    Feel like I had a good week of taper training. Only 8,000 yards this week. Next week, it will just be warm-up time. I'm figuring 5,000 yards at most before Friday.
  8. Turned the Corner, May 14

    by , May 14th, 2010 at 08:46 PM (The FAF AFAP Digest)
    ART, 30 minutes:

    Mostly just worked on the kinks in my neck and loosened everything up. My shoulders are feeling pretty good, despite slacking on my RC exercises. I will try and sneak some in over the weekend though.


    Warm up:

    500 various
    300 fly drills

    Main Sets:

    6 x (25 shooter easy speed on back, no fins + 25 EZ)
    took about 18 kicks on the shooters, not bad for me

    3 x through:

    1 x 50 double shooter on back
    1 x 50 russian breast drill
    1 x 50, done as 25 easy speed fly @ 100 pace + 25 EZ
    1 x 50, done as 25 AFAP free + 25 EZ
    1 x 50 EZ

    2 x starts off side with breast pullout to 14 meters or so

    100 EZ

    Total: 2000



    Finally! I think I turned the corner on this feeling like s*** thing. I didn't feel great in the water, but I definitely felt stronger and felt the promise of easy speed. Way better than the rest of the week! This put me in a great mood leaving the pool. I think I will take a page out of Geekity's book and wear my FS Pro in the pool all next week. Maybe my B70 for one day.

    Mr. Fort says he's feeling better after seeing his trainer. And Fort Son's boat made the semi final at the Stotesbury Regatta in Philly. So all is good. We leave tomorrow morning after my kid's soccer game for York PA. Although I'm not sure we'll have the soccer game after 2 hail storms today. WTH?! In May?

    I've heard that Arlette Godges is not coming to Nats. Bummed, as I was looking forward to meeting her and racing her. But that does leave me the #1 seed in the 100 fly. I need to alter my usual 100 fly thoughts from "just get through this race without a huge piano" to "kill it without fear." I need to channel my age group love for this event.

    More on Deep Tissue:

    Got a PM from a friend saying it can take up to a week to recover from a deep tissue massage since you're breaking down muscle fiber. I definitely felt better today (although perhaps predominantly from a good night's sleep), but not fully recovered at all. My neck at least feels much better.

    More on Detox:

    I mulled over the Ultra Clear detox some more. I noticed that it does not have the warning box that comes on most supplements -- "This statement has not been evaluated by the FDA." This likely means that there is, in fact, clinical testing for UltraClear and the other Metagenics products that I use. Whether this clinical testing meets the rigorous standard of Jazz and Q is another issue ... I also found out that Metagenics is the only supplement brand sold in the Mayo Clinic pharmacy in MN. It cannot be bought on line; it is only available through medical practitioners such as chiros and docs. If you see it on line, I'm told it is likely a Chinese knock off.

    I asked my chiro about my reaction to coconut oil today. He agreed that it's likely a fat malabsorption issue, and that this issue is common among people with a gluten intolerance. So I am eliminating it from my smoothies forever.

    No need to fear yoga!
    Swim Workouts , ART
  9. Easy Friday swimming

    I went to noon AGUA workout today and just did some easy swimming. Iím still feeling a little lightheaded from Wednesday, but things are definitely getting better.

    The workout involved various different pacing and effort levels, but I ended up swimming it all easy except for some fast turns and breakouts and an occasional 3-5 stroke cycles at race speed. I worked on some technique keys (BR head position, BK elbow bend, FR head position) that I hope to do well in my races in Atlanta.

    Hereís the workout I did:

    300 warmup

    6 x 150 @ :20 rest

    5 x 100 @ 2:20 [I moved down a couple of lanes for this set and the next, since the fast lane had 7 swimmers and I was just taking it easy.]

    12 x 50 choice: 3 @ 1:10, 3 @ 1:05, 3 @ 1:00, 3 @ 55

    2 backstroke starts [Coach Craigís tip: head further back when in start position]

    150 warmdown

    I felt good in the water by the middle of the workout, and enjoyed just taking it easy. I was glad to get in a bit of work on my BK starts, but only did 2 because starting on the bulkhead really chews up the skin on my toes. Maybe Iíll ask if they can put in a touchpad Monday morning to do some more BK start workóI think the pool has some (I donít think theyíre the high touchpads like will be in Atlantaóbut any surface would be better than the bulkhead).

    Iíve been a bit of a slacker about writing down my goals and keys for each race in Atlanta. Thatís partly because I really am not sure what to expect. I decided to attend this meet somewhat late in the season, and my reasonsóI thought it would be fun to go to a major meet with a big team, I could combine it with a trip to Alabama to see my mom, and I wanted a distraction from other goings-on this springódidnít really have that much to do with achieving individual swim goals. My overarching aim at the meet is to enjoy a fun few days of swimming, and to feel like Iíve gotten the best that my body could do out of each swim.

    But I do also like to have numbers to shoot for, and I was feeling at a bit of a loss there. Itís been years since Iíve tapered for a scy meet, so I donít have a set of recent yards tapered times to aim for. Most of my best yards times are from my early 30s, and many of them seem so far out of reach as to seem daunting. But yesterday I remembered the swim rating calculator. I decided to comb through my old times, determine my best swim rating in each of the events Iím doing, and see what sort of time it would take to beat that rating at my current age (44). It turns out that those times yield a nice set of challenging yet achievable goal times. Hurray for swim ratings!

    So hereís the pertinent info for my first day of swimming at nats (Friday):

    400 IM
    Masters/Lifetime PR: 5:13.51 (1999) (1:12.9, 1:22.8, 1:26.1, 1:11.7) (84.4 swim rating)
    40-44 PR: 5:20.62 (4/2006) (1:17.8, 1:20.2, 1:31.6, 1:10.9) (SR=85.3)
    2010 best: 5:33.43 (January) (1:17.3, 1:24.6, 1:36.4, 1:15.1) (SR=84.1)
    Time needed to beat best swim rating: 5:28.47=85.4
    Other goals: a well-paced race
    Keys: relaxed FL, establish rhythm on BK, head down on BR, exuberant FR, accelerate into walls on all strokes.

    50 BR
    Masters/lifetime PR: 34.08 (2000) (87.1 swim rating)
    40-44 PR: 34.83 (3/2006) (SR=87.0)
    2010 best: 35.52 (3/21) (SR=86.8)
    Time needed to beat best swim rating: 35.38
    Other goals: <35?, good turn
    Keys: build into fast turnover on first few strokes; head down; coherent, powerful turn

    200 BK
    Masters/lifetime PR (and coolest-ever splits): 2:26.52 (2002) (35.10, 37.14, 37.14, 37.14) (SR=83.4)
    Best swim rating: 2:31.30 in 2009 (SR=84.7)
    40-44 PR: 2:30.07 (2007) (SR=84.2)
    2010 best: NT
    Time needed to beat best swim rating: 2:32.34
    Goals: <2:30, a well-paced swim
    Keys: still head; think rotation on 1st 3 strokes off each wall, then push turnover; accelerate into walls
    Tags: atlanta, goals, taper
  10. Sarasota Y Sharks Masters 5:30 AM Workout -05/15/10

    by , May 14th, 2010 at 03:43 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout. Breakfast to follow.


    WARM UP:
    8 X 100 1:45
    6 X 50 1:00
    Descend 50's 1-3/4-6

    1 X 500
    Broken :15 at 250. Fins optional.

    18 X 50 1:10
    odd: swim/choice
    even: kick

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

    Optional: Block swim for time.

    WARM DOWN: 4 X 50 easy 1:00
    Swim Workouts
  11. 1 week out! 5/14/10

    by , May 14th, 2010 at 12:57 PM (The Labours of SwimStud)
    Simple 300 today

    1200 Warm up
    kick swim pull by 200
    50 for time from block
    150 EZ
    6 x 25 1:00 from block
    50 EZ
    10 x 100 1:45
    7 x 50 EZ

    Muscle Milk.
  12. Friday, 5/14/10 1 week to go!

    by , May 14th, 2010 at 12:13 PM (A comfort swimmer's guide to easy swimming)
    200 back 1 week from today

    200 swim alt. 100 free/100 back
    200 kick on side w/nice SDK
    200 IM drill
    200 pull choice
    4x50 build on 1:10: odds free, evens back
    (went 35-36 on free, 39-40 on back)

    swim 8 x 25 on 1:00: odds back, evens free;
    #1-2 with fast breakouts
    #3-4 with fast finishes
    #5-6 build to ~85%
    #7-8 fast
    (these went well and felt pretty good)
    100 easy choice

    pull 2 x 100 back on 2:15: #2 faster than #1; #2 should be at ~90%: work on turns and good pushoffs
    (I didn't use the paddles or buoy on these. just swam without kicking except for the walls. Went 1:20 on #1, 1:15 on #2.)
    100 easy choice

    2 x 25 choice off the blocks FAST
    did 1 back and 1 free. time to the feet on free was around 13.5, swam easy 75 after #1, easy 25 after #2)

    swim down 300 easy

    Total: 2050 yards
  13. Friday, May 14, 2010

    by , May 14th, 2010 at 11:36 AM (Keepin Track 2010)
    So....super tight this am after last night's HQ workout. Slept on a new mattress too, so that may have contributed?? The wo this am wasn't exactly personalized so I think tomorrow I should get in myself somewhere and just do my own thing. Sometimes taper workouts cannot be done as a group. I did more FR than I wanted. Good to have company though today.

    550 Mix FR/BA/BR and Kick

    P 6x75 on 1:10 cruise think catch and good stroke

    rest 10-15 minutes chatting
    2x100 (25 kick, 25 drill) 20 sec rest
    8x25 build up, build down, easy, speedy

    • #1-4 BR

    • #4-8 IM cruise with transition turns

    rest 5-10 chatting

    6 mid pool sprints with turns at no gutter walls (anticipating this at Atlanta)

    • #1 FL-BA
    • #2 BA-BR
    • #3 BR-BR
    • #4 BR-BR
    • #5 FR

    • #6 FR

    Tomorrow, long meet warm up with good BR drills and 50 FR build to tempo.

    Underwater kicking IM.
  14. Still no blocks for starts

    by , May 14th, 2010 at 08:17 AM (Mixing it up this year)
    This stinks. I was told I would have a block set up long course today and once again no block.

    Got stuck driving the old non air conditioned car today. Husband has mine in Atlanta, he is doing an episode of Drop Ded Diva. Oh well maybe I can lose water weight this afternoon.

    500 Free
    500 free kick s/fins
    500 Free pull w/bouy
    5x100@2:15 Back
    500 Back drills w/fins
    4x100@2:00 Free sprint from 15 meter mark to mid pool for each lap
    100 Free Easy

    Total 3000 meters
  15. Thursday, May 13, 2010

    by , May 14th, 2010 at 07:33 AM (Keepin Track 2010)
    Today's practice:

    200 Free
    200 FR/BR/BA mix
    200 kick

    3 x 50 FR(25 drill, 25 swim)
    3 x 50 SPEC (25 drill, 25 swim)
    3 x 50 Kick flips
    6 x 25 on :25 (work breakouts)

    HQ set:
    4 x 50 Stroke or IM on 2:00 (did 3 BR 33, 34, 33, 33, 1FL)-sloppy fly
    4 x 50 Free on 2:00 (27, 28, 27, 27)-felt lots of leg fatigue in top front of quads.

    2x 2 x 25 on 45 R:30 betw sets (str & fr)
    100 ez
    3 x 50 BR kick on 1:15

    IM set
    50 Drill on 1:15
    50 Build on 1:15
    2 x 25 strong on 45
    (repeat 4x)

    Relay exchanges

    50 LD

    Total = 2800yds
  16. funk-a-delic

    by , May 13th, 2010 at 10:18 PM (Swimming, Life, and Other Stuff!)
    I'm still in the midst of a funk. I'm trying to ignore it and forge on. My ribs have a weird feeling; a buddy suggested I visit the chiropractor.

    Last night I did 2,900 solo of drills and short stroke work. It was good to NOT be doing freestyle!

    Tonight was NASTI'S workout:

    **500m Freestyle warm-up
    **400m freestyle on 7:00 interval
    **4 X 75 Free on 1:35
    **4 X 50 on 1:00 Freestyle
    **4 X 25 Free on :30
    Rest 1 minute
    **400m freestyle on 7:00
    **4 X 75 IM roll on 1:45
    **4 X 50 Freestyle on :55
    **4 X 25 Backstroke on :40
    Rest 1 minute
    **400 m freestyle on 7:00
    **4 X 75 alt backstroke and freestyle on 1:40
    **4 X 50 on :50 freestyle
    **4 X 25 gutbusters on 1:00 (I just did freestyle drills)

    3,500 scmeters

    I followed a link on FB about de-toxing. Maybe that's what I need to do. Anyone out there have any expertise on this subject? I've never done it.
  17. Thursday, May 13

    by , May 13th, 2010 at 09:18 PM (The FAF AFAP Digest)

    Warm up:

    700 various

    Main Sets:

    10 x 50 @ 1:00
    odds = backstroke
    evens = evil drill

    10 x 50 @ 1:15
    odds = 25 front scull + 25 underwater free recovery
    evens = chest press fly

    4 x 25 smooth no breather free

    100 EZ

    Total: 2000



    Based on how sore/sluggish I was last night, I decided a complete recovery day was in order. So I didn't do CAS with Speedo.

    I still haven't recovered from the deep tissue massage, especially my upper back and shoulders. Chatted with Mr. Fort's trainer -- he really thinks you need 3+ days. So I'm hoping to feel better tomorrow or Saturday. To make matters worse though, I had a terrible night's sleep. My youngest woke me up at 5:00 am and I couldn't fall back asleep. So, as sometimes happens when I toss and turn, I woke up with a wrenched neck and left trap. That problem usually takes 48 hours or so to resolve. I do have an appt with my chiro tomorrow afternoon. I just hope if he works on it, he won't make it even more sore and bump the healing time out to next week ... I have been slathering my neck with arnica and taking advil.

    Mr. Fort is showing some classic taper paranoia symptoms. I told him a cranial-rectal lobotomy was in order! (This little nugget of wisdom was imparted to me last summer, and I try to follow it now during taper time.) Despite feeling blah and sore myself, I'm not overly worried. I think all will be well by next week. And I'm used to not feeling like a racehorse pre-meet. I would like to get some more sleep ...

    I looked back through my last week 3 taper workouts (Dec. 6-10) and I swam 2100-1700 (w/B70)-rest day-1450-travel day with some AFAP work early in the week. I thought I had actually done somewhat less yardage, and was contemplating less this week. Hmm ... Maybe a little speed tomorrow (my Dec. 6 workout with modifications), and then long warm ups for a few days. And I may take an extra day of rest on Tuesday as I did last time.

    Coconut Oil:

    I've been trying a new brand of coconut oil in my smoothies the last couple days. Doesn't matter. That stuff just does not agree with me. With my luck, I probably have a fat malabsorption issue.


    Elise left this link on my FB wall, and I think I show symptoms of needing a detox! Of course, I had already planned one post Nats. Julie apparently wants to join in the fun. My doc recommended the 10 day Ultra Clear plan: There is a 20 day plan as well, but I'm not sure I'm hard core enough to attempt that one.

    Deep Tissue massage:

    I've been a little paranoid that I overdid it with the deep tissue, but I think the timing was right. I just take longer to recovery apparently.

    I found this article I ran across kinda funny: I think since Mr. Fort is less than 2 years older than me, I'm safe.

    Updated May 13th, 2010 at 10:02 PM by The Fortress

    Swim Workouts
  18. Thursday, 5/13/10

    by , May 13th, 2010 at 04:43 PM (A comfort swimmer's guide to easy swimming)
    SCY, solo

    300 swim alt. 75 free/75 back
    300 kick choice
    300 pull alt. 50 free/50 back
    Swim 3x50 choice on 1:10: build to about 85%
    (did back - 37, free - 33, fly - 38)
    50 easy

    Swim 1 broken 150 back as:
    50 pace, 15 seconds rest (went 36)
    2 x 25 on 40 FAST (was 17-18 on both)
    50 at goal 200 speed with best possible walls (went 39)
    100 easy choice

    Swim 4 x 50 free on 1:30:
    #1 at 85% (went 33)
    #2 as 2 x 25 FAST with 10 seconds rest in between (went 15Ī)
    #3 with fast turns and breakouts, and the rest smooth (went 35)
    #4 FAST with good walls (went 32)
    100 easy

    Swim 4 x 25 off blocks choice: to a foot touch
    (#1-2 back - feet to the wall around 16; 3-4 free, feet to the wall around 13.5)

    300 swim down
    Total: 2050 yards
  19. Hope these are good signs

    by , May 13th, 2010 at 04:36 PM (Elise's Fitness Fun)
    Today I felt positively horrible in the water - sluggish and tight. My body literally felt twice its age. Makes no sense at all as I took yesterday off completely. Usually I feel like dynamite the day after a rest day. This was the first day completely off in 9 days, so maybe that accounted for it. Maybe this is how one is supposed to feel when tapering. I've heard if you don't feel good that this is a good sign. I hope so. If I feel like this a week from now, I'll be adding lots of time!

    Had entertained thoughts about doing a broken 200 back today. Decided to punt before I got to the pool. I really can't get a realistic idea of how fast I will go based on this swim. I am so very different in a race than I am in practice. Somehow the adrenalin seems to make a huge difference for me and masks the pain.

    Anyway, did a slightly modified version of one of Swimsuit Addict's recents workouts. Really enjoyed it even though I physically did not feel great today.

    Warm-up: 200 easy

    5 x 100 free on 1:40 - descended

    6 x 75 kick on 1:45 - done as 2 sets of 75 dolphin, 75 back kick, 75 free kick

    8 x 25 on :30 done as 2 sets of the following: 12.5 easy/12.5 hard, 12.5 hard/12.5 easy, 25 easy, 25 hard - did free on the set

    10 x 50 on 1:30 - did first 6 back and last 4 free - did 200 pace on back swims (34 to 36), and 500 pace on free (32 to 35). A little off on the first 50 free as I blasted the last 50 back a little faster than 200 pace - 32 to 33.

    100 easy

    4 x 25 fly AFAP on 1:00 - did first two with fins and second 2 without

    300 easy

    2350 SCY

    Not sure what I will do tomorrow. Am tempted to do AFAP 25s for time to work speed. This will be my last workout of AFAP swims. After tomorrow, I'll just be doing warm-up like swims.
  20. Sarasota Y Sharks Masters 5:30 AM Workout -05/14/10

    by , May 13th, 2010 at 02:45 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    The SC portion of the workout will serve as our taper/rest . Those not attending Nationals will continue on in the LC pool.


    WARM UP:
    3 X 100 1:40
    3 X 200 3:20
    4 X 50 faster 1:00

    1 X 600
    Broken :10 at each 200.
    Fins optional

    6 X 50 kick 1:10

    4 X 50 1:15
    descend 1-4 ... #4 @ 100%

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

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

    Nationals swimmers: warm down


    1 X 400 6:40 6:20
    1 X 300 5:00 4:45
    1 X 200 3:20 3:10
    1 X 100 1:40 -
    Twice through. Round 1 intervals left, round 2 right.

    WARM DOWN: 4X 50 easy 1:00
    Swim Workouts