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  1. CZ, Day 1

    by , April 24th, 2010 at 07:47 PM (The FAF AFAP Digest)
    Day 1 of Colonies Zones:

    Everyone staying at the compound did very well! Good compound mojo.

    50 free, split from 100 free, 25.3

    I was very pleased with this time. It's my second best time ever and best time not fully tapered. It was especially good since I had goggle problems again. I was trying the TYR Tracer clear goggles, but I couldn't seem to get them to seal well on my left eye. They leaked and wiped out my left contact. Never had that happen before ... To my horror, I did not have a spare in my bag. So I became a cyclops swimmer.

    I had a very good start and a decent turn. I didn't feel fully warmed up though and tightened up toward the end. Still, very happy with the time! And it is better than my Zone record of 25.5 set a couple years ago. And much faster than I swam in Richmond in February.

    50 breast, 33.72

    I went too deep on the start and had to float to the top on my breakout, jerking my head up. But I did NOT flutter kick to the surface! My left goggle leaked again, but since I was a swimming cyclops, it mattered not. I tossed the goggles and borrowed a pair of speed sockets from a friend. These are the perfect fit for my head, and I understand I can order the in clear. Swimoutlet, here I come.

    As to the time, this is a PB for me, and breaks my Zone record of last year of 34.1. So I was very pleased again. With a better start, I think I can improve further. Chicken of the Sea video'd this for me. Stud won our grudge by busting out a 33.27. (And, take note, Geek, he also went a 1:00.1 in a brief in the 100 free, getting very close to that barrier you said he'd have trouble reaching ...)

    100 fly, 1:02.7 (29/33)

    I didn't scratch and no goggle issues!!! I wasn't looking forward to the race though, but was determined to swim it just for some pre-Nats practice. I didn't feel great. There was some uncertainty on my part as to how many dolphin kicks to take per 25. I hadn't resolved this pre-race. Rob B. told me I was dropping my hips some and bending my knees to much. But my breakouts were fine. The piano, as expected hit big time on the last 10 yards. Still, I was very happy with the time again. It's my 2nd best time ever, and my fastest without a full taper. It broke the Zone record of too.

    200 Free Relay, leadoff 25.7

    My relay mates wanted to scratch the 400 medley relay, and I can't say I minded at all. I was quite tired after the 100 fly. So we geared up for the 200 free relay instead. I lead off (why do I always have to lead off? lol) Before the relay, I changed into a FINA legal Speedo kneeskin to compare 50 free times. I was tired for this 50, but perhaps not sufficiently warmed up for the first one, so I felt like these factors canceled each other out. I had a good start and went a little deep on the turn. Still, I had expected to go a mid 26 with the kneeskin and feeling so tired. I was quite surprised to see the 50s were only .4 apart.

    I'm looking forward to tomorrow, but not sure I'll be able to (or want) to swim 3 100s + a relay.

    Now, off to watch The Hangover with the compound guests.
  2. Sarasota Y Sharks Masters 5:30 AM Workout -04/26/10

    by , April 24th, 2010 at 06:06 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    5 X 100 2:00
    3 X 200 3:30
    6 X 50 build 1:00

    2 X 400 free 6:45
    1 X 200 kick 5:00
    3 X 200 IM 4:00
    2 X 100 kick 2:30
    3 X 100 choice stroke 2:00
    4 X 50 kick 1:15

    1 X 800 pull

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  3. Bracing for the tornadoes

    by , April 24th, 2010 at 01:06 PM (Elise's Fitness Fun)
    Another tornado season is well under way in the Heart of Dixie. The whole state is under a tornado watch for the rest of the day. Bad storms all through the night, but a slight lull this morning gave me the idea that I might be able to swim. Got in a 300 yard swim before another storm came up. I was prepared for this, so went up to the weight room and hit the weights as follows:

    Squats: 1 set of bar x 20

    Bench press: bar x 5, 65 x 5, 2 sets of 85 x 6

    Lat hi row: 90 x 5, 2 sets of 120 x 6

    Military press: 2 sets of 40 x 10

    Hammer curls: 10 x 10

    Double-arm backstroke on bench with 2.5 pound weights in each hand (this is a great exercise to loosen up the shoulders)

    Leg curls: 2 sets of 40 x 6

    Leg/knee raises: 2 sets of 20

    Back extensions: 2 sets of 20

    Bicycle crunches: 1 set of 100

    Good morning darlings: 1 set of 50

    Updated April 24th, 2010 at 03:39 PM by elise526

  4. Saturday, 4/24/10

    by , April 24th, 2010 at 12:28 PM (A comfort swimmer's guide to easy swimming)
    SCY Solo

    500 swim half free, the other half back
    400 pull alt. 100 fr/100 back
    300 I M drill
    200 kick choice rev IM
    100 swim back

    Swim 4 x 300 on 5:30: odds back, evens free, focus on spl
    (went 4:35, 4:40 on back at 17-18 spl, 4:15 on both free at 16-17 spl)

    Swim 6x around
    50 free easy on 1:00
    25 fast on 1:00: work underwaters
    (did odds back from blocks, times around 16-17, evens free from push, times 14-15)
    100 easy

    Kick 12 x 25 on 45 with tempo trainer, 1-6 free, 7-12 back. increase kick speed as the set progresses
    (I worked this by doing 3 kicks per beat and increased the beat every 2nd 25 until I was at 0.7. I can go faster so next time I'll start at a faster tempo)

    Swim down 200 easy
    Total: 3750 yards
  5. Penny and Chris

    Penny and Chris Palfrey swim tomorrow. Penny is attempting a 73 mile swim from Oahu to Kawai, and Chris is swimming the Molokai channel; 26 miles.

    Follow them here:

    Me.... I'll be going for a swim in the Hudson with Rondi and Willie, temp should be mid to high 50's.
  6. End-of-the-week workout

    by , April 23rd, 2010 at 07:08 PM (Elise's Fitness Fun)
    It has been a busy week with my preparing the final exam for the class I am teaching, mother visiting, a party to go to, and an out-of-town appointment. Haven't worked out since Tuesday, but enjoyed the little bit of rest. Decided today would be my last aerobic type workout. I think next week, I'll stick to 2500 to 3000 yard workouts and keep my sets at 400 yards or shorter.

    Warm-up: 350 easy

    20 x 100 on 1:45 - alternated 5 x 100 free with 5 x 100 back - did last two 100s back in the 20 on 1:30

    10 x 75 kick with fins - alternated 2 x 75 free kick with 2 x 75 back kick - on 1:10

    400 easy

    3500 yards
  7. DOUBLE FAST Fri Apr 23rd 2010

    by , April 23rd, 2010 at 04:50 PM (Ande's Swimming Blog)
    DOUBLE FAST Fri Apr 23rd 2010

    2010 Short Course National Championships
    Thu May 20 - Sun 23, 2010
    Nats are in 4 weeks
    28 DAYS away,
    time to get fast, strong, skinny, & rested
    Days Till Nats

    Psych Sheets

    Team Website

    Campus Map

    Team Roster i.e. my team longhorn aquatics is TXLA

    2010 SCY South Central Zones Results are up


    Swim Center
    LCM main pool
    Tyler coached
    noon to 1:15
    dove in on time
    swam with David & Mark
    beside Max, Larry, James Fike, & Dale
    wore B70 full

    Warm up
    15 min choice


    assigned 20 x 50 on 1:20 90%
    odds easy on 2:00
    evens fast on :40, I 2 beat kicked 2/3rd of the way then turned on my kick in the last 1/3
    held 29's & 30's, did the last fast one fly
    went 28

    100 easy

    assigned 10 x 50 on 1:20 95%
    odds easy on 2:00
    evens fast on :40, started 6 beat a bit sooner
    held 29's

    100 easy

    assigned 10 x 50 on 1:20 100%
    1 easy
    2 fast went 32
    3 easy
    4 fast went 27
    5 easy
    6 fast
    7 skip
    8 skip
    9 skip
    10 FLY FAST
    wore a cap
    tyler timed
    roll start
    went 26.2

    I believe that's my best in practice 50 LCM fly this year.

    100 easy

    2010 MEETS:

    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 Workout -04/24/10

    by , April 23rd, 2010 at 03:01 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    2 X 250 4:15
    2 X 200 3:00
    3 X 100 1:30
    8 X 50 kick 1:15

    1 X 150 2:15
    1 X 75 fast 1:45
    Four times through

    2 X 50 build to fast 1:00
    1 X 100 hold fast pace 2:00
    2 X 50 fast 1:00
    Four times through

    8 X 50 1:15
    25 underwater/25 fast

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  9. Friday April 23, 2010

    by , April 23rd, 2010 at 02:15 PM (Keepin Track 2010)
    Woke up just achey this am. Left shoulder sore more than tired. 30 minutes stretching...Coffee with a friend to perk up and then off to do some weights. Laid of the isolating should exercises (lat pull down and others)

    More core and some extra leg stuff. 2 sets of all at same heavy weight for both sets for arms and 2 sets of all medium weight, then heavier step up for legs.

    Run later? 2 miles.
  10. Thursday April 22, 2010

    by , April 23rd, 2010 at 02:11 PM (Keepin Track 2010)
    No dryland or other workout this morning before masters practice. Need to stay light on HQ (HIGH QUALITY) days. Some light stretching and core work though.

    Tonight's workout:

    WU 600 (mix swim and kick)
    4x25 fly drill, 4x25 fly swim on :40
    200 Kick with fins (i added underwater dolphin work off all walls to third light)
    broken 200 IM by 50's on 1:10

    High Quality: (all out race work from dive)
    2x100 specialty (BR) on 3:00
    2x100 IM on 3:00
    2x100 FR on 3:00
    2x50 BR on 2:00
    2x50IM on 2:00
    2x50FR on 2:00

    easy 200

    K 4x50 IM order... retain body position

    P100FR, Swim 50 Back, Swim 4x25 IM order on :40

    2x200IM broken by 50's on 1:00 swim down IM stroke return Specialty stroke (IE: fly/br, ba/br, br/br, fr/br)

    easy 50 and crawl to the car.
  11. Edward, Bella & Jim, The Love Triangle at CZ, April 23

    by , April 23rd, 2010 at 02:10 PM (The FAF AFAP Digest)
    Swim/SCY @ GMU

    700 EZ

    (anticipated, will do with Stud during warm up for the obscenely long events this evening)


    Much to the distress of Jim's followers, the beloved pink pony has "gone missing." After scavenging the house, Jim has found a substitute: my 9 year olds Twilight Barbie dolls. I've attached a photo below documenting the new love triangle between Jim, Edward & Bella.

    Jimby also tried to squeeze into my old stretched old B70 with a slight hole. This proved to be an utter failure. On the upside, his new briefs fit beautifully and show off his muffin top.

    Dinner with friends tonight!
    Swim Workouts
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  12. FAST Fri Apr 23rd 2010

    by , April 23rd, 2010 at 12:30 PM (Ande's Swimming Blog)
    FAST Fri Apr 23rd 2010

    2010 Short Course National Championships
    Thu May 20 - Sun 23, 2010
    Nats are in 4 weeks
    28 DAYS away,
    time to get fast, strong, skinny, & rested
    Days Till Nats

    Psych Sheets

    Team Website

    Campus Map

    Team Roster i.e. my team longhorn aquatics is TXLA

    2010 SCY South Central Zones Results are up


    Swim Center
    scy diving well
    Chris coached, Whitney's away being inducted into the Virginia Sports Hall of Fame
    6:30 - 8:00
    dove in on time
    swam with Nate, doug & Tenille
    beside todd, Tyler, Marcio & Brandon, Amy, James Fike, & Jon,
    wore B70 full

    Warm up
    20 min choice


    assigned 20 x 50 on 1:15 90%
    did 10 x 50 on 2:30
    held 29's & 30's

    100 easy

    assigned 20 x 50 on 1:15 95%
    did 10 x 50 on 2:30
    held 27's & 8's

    100 easy

    assigned 10 x 50 on 1:15 100%
    did 5 x 50 on 2:30
    held 26 & 7's

    50 easy

    2010 MEETS:

    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events
    Swim Workouts
  13. Friday, 4/23/10

    by , April 23rd, 2010 at 11:56 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    400 swim alt. free and back
    300 kick w/fins
    (all on back as 150 dolphin/150 flutter)
    200 IM drill
    200 swim back at consistent stroke length
    (kept this at 17 spl, 3:10)

    swim 4 x 100 free on 1:40: odd lengths long and smooth, even lengths at stroke count plus 2
    (odds at 15 spl, evens at 17, times were 1:20±1)
    50 easy

    pull 400 breathe 3/5 by 25
    1 min. rest

    swim 3 x 50 free on 1:15: start fast, try to descend to even faster
    (went 34, 34, 32)
    100 easy

    swim 12 x 25 on :40 in sets of 3
    #1 easy free
    #2 back at moderate pace
    #3 fly fast

    swim down 200
    Total: 2700 yards

    Updated April 23rd, 2010 at 01:22 PM by poolraat

  14. Thursday, 4/22/10

    by , April 23rd, 2010 at 11:53 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    300 swim free
    200 kick, all on back
    300 pull alt. 50 free/50 back
    4 x 50 no free on 1:00 alt. drill/build by 25
    (did fly-back-breast-back)

    pull 4 x 75 on 1:30 free: make each 25 faster than the one before it, but keep the stroke count the same. Keep the times consistent across all 4 75s.
    (these were at 56-57 and 15-16 spl)
    100 easy

    swim 2 x 50 free on 1:00: #1 at 80%, #2 all out
    (went :33, :31)
    100 easy

    pull 4 x 75 back on 1:30, same way as the free above
    (these were 1:03± and 17 spl)
    100 easy

    swim 4 x 25 back on :40 all out: keep the times on all 4 the same
    100 easy

    pull 4 x 75 free on 1:30, same as above: faster than the first round
    (went 54-55 stroke count went up by 1 on the final 25 of each)
    100 easy

    swim 4 x 75 back on 1:30
    ave 1:01 and 17-18 spl

    200 swim down
    Total: 3100 yards
  15. Chasing the pain away and the swimmers

    by , April 23rd, 2010 at 09:43 AM (Mixing it up this year)
    Yes it was a long course Friday and yes I did my usual 500 Fly.

    I was interupted by swimmers trying to join me who just couldn't keep up. I ran over one as I was kicking fly on my back. You know a good ab workout.

    100, 200, 300, 400@:15R Free
    500 Free kick w/fins every 3rd 25 FAST
    500 Fly kick w/fins on back good pace make abs hurt (Ran over John, too bad)
    500 Fly w/fins in 8:32 at about 275 I start passing my two lanemates, don't know if I just brused their egos or what but next time I came around they were gone circle swimming in the lane next to me
    2x200@:30R Free Easy
    2x200@3:30 Free w/paddles & fins
    200 Free Easy

    total 3500 meters
  16. Almost Seventy!

    Well, I finally got my 50 mile cap in the mail (woot! wearing that on my lunch swim for sure), just in time for me to clock nearly 70 miles for the year. With luck, I'll have hit 100 miles by my birthday (mid-June), halfway to my goal of 200 miles for the year.

  17. Thursday April 22, 2010

    300 free
    200 IM drill
    4 x 50 kick/build
    200 fly drills
    100 ez

    2 x 25 fast hand timed with an ez 75 after. Went fly on #1 and free on #2. Don't want to state my times, but I'm feeling MUCH better about this weekend. Perhaps there is speed and turnover in my body yet. We shall see.

    Tomorrow I swim:
    100 IM
    50 Free
    50 Back
    200 Free

    Sunday I swim:
    50 breast
    50 fly
    100 free

    Have an idea of what I want to go in all but the 50 breast. I am not a breaststroker so I really don't care.
  18. Swim + ballet

    I swam again at lunch today with the team. Here’s what I did:

    700 scy warmup

    5 x 150 (75 ST ez/m/f, 75 FR f/m/ez) @ 2:45 [did the last 50 of each kick]

    Chalk talk on FR and BK entry and exit

    4 x (100 BK @ :30 rest, 200 IM @ :30 rest), odd sets EZ focusing on technique, even sets fast

    200 warmdown

    I like the technique-focused chalk talks we get—they’re about 5 minutes long, and always give me something good to focus on during the rest of the workout (and often the rest of the week and beyond). I know I should be focusing on technique keys while I swim in any case, but my attention is prone to wandering to other stuff going on in the pool, and the chalk talks help it find its way back to more pertinent matters.

    Tonight I did ballet class, which always leaves me happy and energized. We did lots of jumping. I need to stretch my legs out well tonight and tomorrow—last week they stayed really tight after ballet for several days.

    Good luck to all you colonists and others doing meets this weekend!

    Tags: ballet, noon
  19. Short tune up 4/22/10

    by , April 22nd, 2010 at 07:41 PM (The Labours of SwimStud)
    Taught a swim lesson and stayed in the water for a 100 yards swim working on form.
    4 x 100
    4 x 25 fist sprints to 15
    5 x 100

    Carbing up, clipping, packing, and getting ready to lay the smack down on Fort..
  20. Thursday, Apr. 22

    by , April 22nd, 2010 at 05:44 PM (The FAF AFAP Digest)
    ART, 40 minutes:

    Went in for a tune up. He worked over my scapular area and my tight left psoas & hammie muscles (this was a by product of bikram too, I think).

    We chatted briefly about extreme isometric holds. He had not heard much about them as they are still pretty cutting edge. However, he agreed that the total fiber recruitment involved would help speed/strengthen short arc contractions.

    We also chatted about protein consumption. I told him my son was having trouble gaining/sustaining weight for crew despite lifting, protein consumption etc. He said that the protein won't be adequately absorbed without the green veggies. It's super hard to get teens to eat enough of these ...


    Warm up:

    600 various

    Main sets:

    8 x 50 fly drills @ 15-20 RI

    8 x 25 breast pullouts, working on shooting arms forward and keeping hands under body

    50 EZ

    2 x (25 build free + 25 EZ)

    1 x (25 fast evil + 25 EZ)

    150 EZ

    Total: 1550


    Ready to race already. Getting totally bored with the brief rest.

    I don't really have any goal times for this weekend other than not to suck and not to get DQ'd. I would like to break 26 in the 50 free, but I realize I'd never done that without a full taper. I don't swim the event that often; and I have a love/hate relationship with it.

    Speaking of 50 free, I've swum 2 this year -- 1 in SCY and one in SCM. The SCM one converts to exactly the same time as I swam in yards. One was in a full body B70 nero comp and the other was in the new B70 kneeskin ... Interesting ... I'm sure there were other factors at play.



    Here's an article supporting a link between drylands and improved swimming performance, which is much more recent than the short lived Costill study Jim selectively cites. :-P

    It's from the Journal of Strength and Conditioning Research. Here's the abstract:

    ABSTRACT. Girold, S., D. Maurin, B. Dugue ́, J.-C. Chatard, and G. Millet. Effects of dry-land vs. resisted- and assisted-sprint exercises on swimming sprint performances. J. Strength Cond. Res. 21(2):599–605. 2007.—This study was undertaken to com- pare the effects of dry-land strength training with a combined in-water resisted- and assisted-sprint program in swimmer ath- letes. Twenty-one swimmers from regional to national level par- ticipated in this study. They were randomly assigned to 3 groups: the strength (S) group that was involved in a dry-land strength training program where barbells were used, the resist- ed- and assisted-sprint (RAS) group that got involved in a spe- cific water training program where elastic tubes were used to generate resistance and assistance while swimming, and the control (C) group which was involved in an aerobic cycling pro- gram. During 12 weeks, the athletes performed 6 training ses- sions per week on separate days. All of them combined the same aerobic dominant work for their basic training in swimming and running with their specific training. Athletes were evaluated 3 times: before the training program started, after 6 weeks of training, and at the end of the training program. The outcome values were the strength of the elbow flexors and extensors eval- uated using an isokinetic dynamometer, and the speed, stroke rate, stroke length, and stroke depth observed during a 50-meter sprint. No changes were observed after 6 weeks of training. At the end of the training period, we observed significant increases in swimming velocity, and strength of elbow flexors and exten- sors both in the S and RAS groups. However, stroke depth de- creased both in the S and RAS groups. Stroke rate increased in the RAS but not in the S group. However, no significant differ- ences in the swimming performances between the S and RAS groups were observed. No significant changes occurred in C. Altogether, programs combining swimming with dry-land strength or with in-water resisted- and assisted-sprint exercises led to a similar gain in sprint performance and are more efficient than traditional swimming training methods alone.

    Triathlon swim starts:

    Ran across this article on triathlon swim starts. The training methods all seem to contemplate an all out sprint at the beginning. That threw me into lactate shock last year and I was looking for a different approach ...

    Sports Nutrition:

    Swim Workouts , ART