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  1. Sarasota Y Sharks Masters 5:30 Workout -8/27/09 -SCY

    by , August 26th, 2009 at 02:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    6 X 75 swim 1:30
    6 X 50 kick 1:15
    4 X 100 swim 1:45
    4 X 100 kick 2:15
    1 X 400 swim -

    6 X 100 IM 1:45
    8 X 50 1:10
    50's: Swim 2 of each stroke, IM order.

    1 X 150 2:15
    2 X 150 2:20
    3 X 150 2:25
    3 X 150 2:05
    2 X 150 2:00
    1 X 150 Fast
    Freestyle set, swim it strong.

    WARM DOWN: 4 X 50 easy 1:00

    4950Y
    Categories
    Swim Workouts
  2. My shoulder is being a pain

    by , August 26th, 2009 at 02:32 PM (A comfort swimmer's guide to easy swimming)
    8/26/09

    SCM, with Carrie

    I wasn't feeling overly motivated, and my shoulder was being pissy (to use Flyqueen's term), so I just went through the motions on this one.

    300 swim free
    400 reverse IM alt. kick/swim by 25
    (drilled the fly and breast swim)

    300 pull buoy only

    12 x 50 on RI 10-15; drill/build by 25:
    1 of each stroke, IM order, 3x through

    (Because my shoulder was being cranky, I put on my zoomers for the rest of the workout)
    200 kick choice
    swim 2x
    {
    4 x 50 on 1:00 descend 1-4:
    set 1 free,
    set 2 back
    }

    100 drill choice
    (drilled free and back by 25's)

    swim 4 x 25 free on 40: odds fast breakouts, evens fast finishes

    100 swim down

    --
    Total: 2500 meters
    Categories
    Uncategorized
  3. Wednesday Aug 26th, 2009 lifetime best 200 K

    by , August 26th, 2009 at 12:21 PM (Ande's Swimming Blog)
    Wednesday Aug 26th, 2009


    TODAYS SWIM PRACTICE

    SCY
    6:00 - 7:30
    whitney Coached
    Dick Nichols Pool
    Swam with Tyler, Nate & Doug,
    beside Meghan, Paul & Marcio
    woke late dove in around 6:30


    Warm-up
    missed

    Main Set
    missed 500 @ 60%
    rest 30 - 1:00
    400 @ 70%
    rest 30 - 1:00
    300 @ 80%
    rest 30 - 1:00
    200 @ 90%
    rest 30 - 1:00
    100 @ 100%
    went 53


    20 x 50 k
    4 on :40 did no board fly kick on my side
    1 easy on 1:30
    held 35 & 6
    200 k fast on last round
    went 2:15
    which is my lifetime best


    100 @ 60%
    rest 30 - 1:00
    200 @ 70%
    rest 30 - 1:00
    300 @ 80%
    rest 30 - 1:00
    400 @ 90%
    rest 30 - 1:00
    500 @ 100%
    went 5:19



    NEXT MEET

    looking for a couple SCM Meets in Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events


    Considering:

    a yet to be named SCM meet in San Antonio

    Ron Johnson Invitational in
    Tempe, AZ
    11/21/2009 - 11/22/2009

    SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009
    Categories
    Swim Workouts
  4. Back to basics

    by , August 26th, 2009 at 11:16 AM (Mixing it up this year)
    I am starting to reuse my workouts from when I swam with the kids and coach Rick. I am feeling like I did back then, they are challenging and fun.

    8x50@:55 Free
    200@3:30 Free 1/2pull 1/2kick
    6x50@:55 Free as 25 build/25 drill choice
    3x100@2:00 Free 1/2pull 1/2kick
    5x50@:55 Free w/fins easy speed went 35, 34, 33, 32, 31 great descending
    750@15:00 w/paddles 5fr/1bk, 4fr/2bk, 3fr/3bk, 2fr/4bk, 1fr/5bk
    4x25@:45 Fly #1 fast #2-4 drill choice
    3x100@2:00 IM build each stroke
    4x25@:45 Back #1 fast #2-4 drill choice
    8x50@1:00 IM
    4x25@:45 Breast #1 fast #2-4 drill choice
    12x25@:40 IM work transitions
    500 Free alt by 100 swim/pull/kick

    Total 4000 yards

    This evening I joined Sandra for the workout.

    8x50@:55 Free
    200@3:30 Free 1/2pull 1/2kick
    6x50@:55 Free as 25 build/25 drill choice
    3x100@2:00 Free 1/2pull 1/2kick
    5x50@:55 Free w/fins easy speed went 35, 34, 33, 32, 31 great descending
    350 Free every 4th 25 back as warm down

    Total 1800 yards

    Updated November 26th, 2009 at 05:22 PM by Donna

    Categories
    Uncategorized
  5. Repeat OW + Beach Run, Tuesday. Aug. 25

    by , August 25th, 2009 at 10:49 PM (The FAF AFAP Digest)
    Did the same workout as yesterday. Could be a first in the annals of Fort history. Went for my approximately 1.7 mile swim + 1.7 mile run back on the beach. It took about 55 minutes, so I don't think I had an too much of a cheater current. If I had gone later in the day, the waves were even more mellow. Again, no nasty jellyfish to ruin the swim. This is definitely harder on the shoulders though so, despite the ease of it, I'll probably make the drive out to the YWCA tomorrow.

    I went to a tri store today to get some of Geek's famed 2XU bike shorts for Mr. Fort. While there, I checked out their wetsuits a bit. Lordy! These things don't compare to a B70 AT ALL. The 2009 2XU wetsuit, for example, is 5 mm thick and made of 39 cell neoprene. I don't think I've ever seen anything so thick, squishy and seemingly buoyant in my life. It bore no resemblance to a swim skin. The next time someone says I'm swimming in a wetsuit, I'm going to kick their ass! Yeesh! And I'm no expert, but it appears there's been a leap forward in wetsuit technology from 2007 to 2009 in terms of thickness and buoyancy.

    The other hot new thing in the tri store were the recovery compression socks for cyclists and runners. I'm told you wear these after a workout to promote muscle recovery. Though you see some athletes actually running or biking in them ... They also come in black so the guys can wear them to work ... I'm thinking there could be a swim adaptation for these socks. Nice recovery after an intense kick/fin workout.

    Adding a few more pics from Nats. SwimRobin caught the first shot on the left of THT members, one gone a bit crazy as usual. Next is a pic of our girl Champ 200 free relay, then a pic of bloggers Chicken of the Sea, me and Bobinator, then a pic of blogger FlyQueen (the "wifey") and me. (Sizing is askew on a couple, probably cuz I pulled them off FB. My own pics are on my other computer at home.)

    Updated August 26th, 2009 at 12:12 AM by The Fortress

    Categories
    Swim Workouts , Running
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  6. Tuesday, August 25

    by , August 25th, 2009 at 08:07 PM (Elise's Fitness Fun)
    Ran 2.5 miles on treadmill today at varying speeds. Average HR was 165. Legs were not sore from weights which surprised me. I was a little tired though. Still can't figure out how I used to do crazy things like run 11 miles in the morning and swim 4,000 yards in the afternoon and feel great the next day. Surely one does not "age" 20 years in a span of 7 years.

    This evening, walked 3 miles with family.
    Categories
    Uncategorized
  7. Blowing bubbles and working on my tan

    by , August 25th, 2009 at 04:18 PM (A comfort swimmer's guide to easy swimming)
    Tuesday 8/25/09

    I was too lazy to get out of bed at 5:00 this morning so I took a long lunch break and swam at noon today. Ahhhh, Sunshine!!!


    SCM, Solo

    200 swim free
    200 kick choice
    300 pull, no paddles, breathe 3/5 by 25
    4 x 75 alt. 50 drill, 25 build
    (did 1 each stroke)

    pull (no paddles)
    3 x 300 w/20 sec. rest: descend 1-3 to about 80%
    100 easy

    2x
    {
    3 x 150, descend 1-3 to fast:
    round 1 free on 2:40 (went 2:20->2:12
    round 2 back on 3:00 (went 2:35->2:25)
    1 minute rest in between sets

    200 swim down
    --
    Total: 3100 meters
    Categories
    Uncategorized
  8. Sarasota Y Sharks Masters 5:30 Workout -8/26/09 -SCY

    by , August 25th, 2009 at 01:56 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    6 X 50 1:00
    4 X 75 1:15
    3 X 100 1:30
    Swim the set twice.

    6 X 50 kick 1:15
    2 X 200 kick 4:30

    1 X 200 moderate 3:30
    1 X 100 build 1:45
    4 X 50 fast 1:15
    Swim the set three times.
    Break between rounds.

    1 X 800 Pull

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  9. Tuesday August 25, 2009



    Yeah, I once again got up rather than turning my alarm off. Felt like when it went off and wanted to more. However, one does not get in shape by sleeping.

    So I got in a few minutes late. Did a 200 swim, 200 kick as a warm-up.

    Then we did 4 x 75 (50 drill/50 build) swam the first 2 sans fins then put them on for the 3rd and 4th ones but swam.

    3 x 300 descend to 80% did these all kick with long fins. Really tried to push #3 and the legs were hurting a bit.

    6 x 150 descend 1&2 @ 75% 3&4 @ 80% 5&6 @ 85% I did these swim with fins.

    100 ez c/d

    Shoulder is a bit pissy now. Took some advil and am resting it as much as is possible. I'm hoping to ice it later tonight provided I get home at a reasonable hour.

    Due to comments made by coworkers I am inspired to share what I am eating ...
    I ate a mini cliff bar en route to practice this am.

    After practice I had a small organic chocolate milk, a grande skinny vanilla latte, 2 whole wheat blueberry waffles and a HUGE bowl of strawberries, yougurt and almond granola. I've also been drinking a ton of water.

    Snack: string cheese and cheez-itz

    Lunch is two packets of tuna with some lowfat mayo on a whole sliced tomato. 1 piece of string cheese and mangos.

    The rest is tbd ...

    I need to get some weekday runs in ... I'm thinking Monday/Wednesday and then again on Saturday. Spin class fits in well on Thursdays right now. Not sure I can get it in elsewhere which is a bummer. Maybe Tuesdays if I can run out of work early. Also contemplating getting up early on Fridays (we don't swim) and doing a run. Hmmm ...

    Still need to factor weights in - definitely once the season gets closer and the shoulder gets healthier.

    Time to get some actual work done!

    Updated August 25th, 2009 at 05:29 PM by FlyQueen

    Categories
    Uncategorized
  10. Tuesday Aug 25th, 2009

    by , August 25th, 2009 at 10:46 AM (Ande's Swimming Blog)
    Tuesday Aug 25th, 2009

    got an email last night saying we're training at Dick Nichols pool till the swim center opens

    TODAYS SWIM PRACTICE

    SCY
    6:00 - 7:30
    whitney Coached
    Dick Nichols Pool
    Swam with Tyler, Sharon, Doug, Amy, Brandon, Larry, & Meghan
    pool felt 83 or 84
    dove in around 6:10


    Warm-up
    400

    Main Set

    4 x 150 fr on 2:05 desc
    rest 30 set
    4 x 150 fr on 2:05 strong

    assigned 800 k with fins
    did: 600

    8 x 150 on 2:10
    done 100 fr 50 stroke

    16 x 50
    2 on 45 2 on 40 2 on 35 2 on 1:00


    NEXT MEET

    looking for a couple SCM Meets in Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events


    Considering:

    a yet to be named SCM meet in San Antonio

    Ron Johnson Invitational in
    Tempe, AZ
    11/21/2009 - 11/22/2009

    SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009
    Categories
    Swim Workouts
  11. Slightly easier.....or was it....

    by , August 25th, 2009 at 07:40 AM (Mixing it up this year)
    I figured I would do an easier workout today so I chose a sprint workout. I totally forgot the effort you put in is why you need the extra rest. Actually I need to work on my 50 and 100 Free this year, I want my 50 low 27 to high 26 and my 100 under 1 minute.

    The kids will keep me motivated for sure as they are starting to leave me behind.

    8x100@1:45 Free swim #3&6@2:00 1/2 pull 1/2 kick
    5x50@1:30 Free FAST went 36, 35, 35, 35, 35 for me that is fast in practice
    8x50@1:00 Free swim #3&6@1:15 1/2 pull 1/2 kick
    6x25@1:00 Free Fast held 16's from a push
    8x25@:40 Free EZ

    5x50@1:10 Free right arm only held 1 minute
    3x100@1:45 Free w/paddles & bouy
    5x50@1:10 Free left arm only held 55's this arm is much stronger

    3x100@1:45 Free kick w/fins
    2x200@3:00 Free w/paddles & bouy descend went 2:51, 2:35
    200 Free EZ warm down

    Total 3500 yards

    Updated August 25th, 2009 at 10:09 AM by Donna

    Categories
    Uncategorized
  12. Quickie Monday

    by , August 24th, 2009 at 10:26 PM (Swimming, Life, and Other Stuff!)
    I swam a quick workout at LA Fitness after-school:

    4 X (200 Free/2 x 100 Free/4 X 50 Free)
    1st time warm-up.4:00-2:00-1:00
    2nd time 3:45-1:50-55:00
    3rd time 3:40-1:45-55:00
    4th time 3:30-1:45-55:00

    200 IM Smooth
    2 X 100 IM sprint!
    2,800 scy

    I had a staff in-service meeting directly after school, scurried to the pool for solo swim, then reported to Educational Services Center to picket the school board meeting with fellow professional educators. We have been working without a contract for TWO YEARS! Our insurance costs have gone up 24% this year, class sizes have sky-rocketed, and teacher morale is at an all time low. I know times are tough and everyone is feeling the pain, however I feel if we don't stand up for ourselves now it will only get worse.
    Anyway....the camraderie was fun, and 3 different news channels were there! I can't wait to see the 11:00 news!
    Categories
    Uncategorized
  13. Weights + Swim

    by , August 24th, 2009 at 09:40 PM (Elise's Fitness Fun)
    Weight room workout:

    1 mile run on treadmill

    50 sit-ups with 12 lb. med ball
    100 bicycles
    50 good morning darlings
    push-ups with Bosu ball: 3 sets of 15
    3 sets of 10 leg raises

    Bench press: 75 x 10, 85 x 8, 95 x 6
    Lat hi row: 110 x 10, 120 x 8, 130 x 6
    Seated row: 55 x 10, 70 x 8, 85 x 6
    Leg press: 180 x 10, 190 x 8, 200 x 6
    Hip adduction: 100 x 10, 120 x 8, 130 x 6
    Hip abduciton: 100 x 10, 120 x 8, 130 x 6

    I know - not in the ideal order. Was trying out new things today and will put in a better order next time.

    Swim

    300 warm -up

    4 x 200 with 30 seconds rest:
    1 & 2: backstroke with paddles
    3: dolphin kick - no fins
    4: dolphin kick on back with fins

    8 x 25 fly - 3 rt/3 lt/3 full - on :45

    4 x 25 head-up free on :30
    4 x 25 doggy drill on :30
    4 x 25 straight arm hesitation drill on :30
    100 perfect freestyle

    200 breast kick

    2000 SCY

    After the weights workout, I anticipate being VERY sore tomorrow!
    Categories
    Uncategorized
  14. Into the OW, Monday, Aug. 24

    by , August 24th, 2009 at 05:56 PM (The FAF AFAP Digest)
    Well, it wasn't too rough today, so there was no excuse not to venture into the OW. And it was an enjoyable break from the usual walls. I swam a course my husband had measured with his bike computer as 1.7 miles on the road. I must have swum 2+ miles with the zig zagging and having to swim back out past the surfers several times. And there were no jellyfish! The only bummer was that I lost my goggles when I got hit by a huge wave on the way to shore. Luckily, I have others.

    Then I ran back along the beach. And it didn't even feel too dreadful!

    Now, after a day of sun and surf, it's almost time for my margarita! Sleep be damned.
    Categories
    Swim Workouts , Running
  15. Monday, 8/24/09

    by , August 24th, 2009 at 04:45 PM (A comfort swimmer's guide to easy swimming)
    SCM, with Carrie
    (she finally drug herself out of bed for an early swim )

    400 swim free
    200 kick choice
    (did this as rev IM)
    300 pull no free, no paddles
    6 x 50 on 1:00 alt. drill/build by 25
    (did 2x fly-back-free)

    3x around:
    {
    pull 300 free no paddles on 5:00, work the finish of the stroke.
    (was hitting these around 4:35-40)
    4 x 25 IMO on :40, keep the strokes long, and descend each stroke by round
    (not sure of times on these but each round was faster)
    }

    kick (w/fins) 6 x 50 smooth w/10 sec. rest
    (did these w/zoomers)
    --
    Total: 2700 meters
    Categories
    Uncategorized
  16. Sarasota Y Sharks Masters 5:30 Workout -8/25/09 -SCY

    by , August 24th, 2009 at 04:19 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    4 X 100 2:00
    4 X 100 1:45
    4 X 100 1:30

    4 X 50 Kick 1:15
    3 X 100 Kick 2:15
    1 X 200 Kick -

    4 X 200
    1 X 100 easy
    3 X 200
    1 X 100 easy
    2 X 200
    1 X 100 easy
    1 X 200
    1 X 100 easy
    200's are to be strong on 3:00
    100 easy on 2:00

    1 X 50 Fly 1:00
    1 X 100 50 fly/50 back 2:00
    1 X 150 50 fly/50 back/50 breast 3:00
    1 X 200 IM -

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  17. Monday Aug 24th, 2009

    by , August 24th, 2009 at 12:17 PM (Ande's Swimming Blog)
    Monday Aug 24th, 2009

    Longhorn Masters is in limbo for the next week, we're waiting for an email to tell us if we'll have team practice Tue Aug 25th through Tue Sep 1st, plan B is to swim at Stacy pool
    I'm thrilled to train in cooler water

    This fall I'm training for speed strength & weight loss

    TODAYS SWIM PRACTICE

    LCM
    6:00 - 7:30
    chris Coached
    Garrison pool
    swam with Tyler, Todd, Paul, Nate, Jon, & Sharon


    Warm-up
    did around 800

    Main Set

    900

    4 x 50 fl drill

    assigned 900
    did: 9 x (25 easy 25 with 12 SDKs fast)

    4 x 50 bk

    assigned 900
    did: 9 x (25 easy 25 br strong)

    4 x 50 br

    NEXT MEET

    looking for a couple SCM Meets in Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events


    Considering:


    a yet to be named SCM meet in San Antonio

    Ron Johnson Invitational in
    Tempe, AZ
    11/21/2009 - 11/22/2009

    SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009
    Categories
    Swim Workouts
  18. Monday August 24, 2009

    Ah, that 4:30am alarm ...

    I shall celebrate each and everyday I actually get up and get out of bed to do something more than curse it and turn it off.

    As per my usual I was a tad late. Did about 300 (maybe a bit more) of actual swim then put the long fins on and did another 300 kick.

    6 x 50 (drill/build) did them with the long fins and swam

    3 x (300 swim 4x25 fast) Did this all kick as I did not want to irritate my shoulder.

    6 x 75 descend 1-3, 4-6 pull again I kept on the fins and did this kick.

    4 x 25 ez (was supposed to be 8)

    I am happy as I feel like I'm making progress. The shoulder is being less pissy. I do love kicking with those long fins though ... so nice! Going to try and swim a bit more tomorrow, maybe swim with the fins? Maybe swim the warm-up and first set without fins?

    Signing off to get ready for the kiddos. First full week!!!
    Categories
    Uncategorized
  19. Back to normal but conscious of stroke mechanics

    by , August 24th, 2009 at 07:42 AM (Mixing it up this year)
    I am trying to stay focused on stroke mechanics as I turn the volume back up. Right shoulder did well this morning but I did not push much with the paddles, just kept it easy. This first set was done with no breaks between the swims.

    3x200@3:30 Free
    5x100@1:35 Free
    8x50@:45 Free
    2x200@3:10 Free
    3x100@1:30 Free
    1x200@3:00 Free

    8x100@1:45 Free w/paddles & board EZ
    8x25@:40 Free every 3rd FAST my fast felt really slow at :17
    8x100@2:00 Free w/paddles last 25 kick on back
    3x200@:10R Free w/fins #1 kick, #2-3 swim EZ arms

    Total 4800 yards

    Swam part of this workout again this evening. Actually swam faster this evening than this morning but I was also drafting off Sandra(11). This is the first time she has actually kept ahead of me for an entire set. I can't wait to see how she does in her next meet.

    Total of 2200 yards

    Updated November 26th, 2009 at 05:24 PM by Donna

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    Uncategorized
  20. Sunday August 23, 2009

    Four mile run. Did not feel terrible, but did not feel great. I'm stoked I got it in. Planning on getting in the pool tomorrow and kicking if the shoulder does not cooperate.
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