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  1. Funtastic Friday 10/8/10

    by , October 8th, 2010 at 12:27 PM (The Labours of SwimStud)
    This was a fun and challenging workout. I only did 300 for the warm up and a 300 EZ at the end to cool off. Then I went to lift. I love my Friday late morning.

    Warm up
    600 100 free/100 back

    500 on 6:45
    5X 100 on 1:30
    4X50 kick :50
    400 on 5:40
    4X100 on 1:30
    4X50 kick :55
    300 on 4:20
    3X100 on 1:30
    4X50 kick 1:00
    1X200 on 2:50
    2X100 on 1:30
    1X100 on 1:15
    1X100 on 1:30

    I held solid 1:20's on the 1:30's and feel pretty happy with that. The 500 and 400 might have been done ona longer interval...but we didn't loaf. Took an extra minute before the 3 x 100 so we did quality swims. I swam in just a brief though and without my drag suit. It's really made me a faster swimmer by wearing it for most of my workouts.
    On the fast 100 I got a 1:14 or 1:15 took a breath and pushed off into the last 1:30.
    Weights were good even if I was a little tired.

    Updated October 8th, 2010 at 01:18 PM by SwimStud

  2. How Am I Supposed To Breathe Without Air?

    by , October 8th, 2010 at 12:03 PM (Too Neurotic to be Suitably Aquatic)
    The pool chemicals are still causing me to burn. I hope that Coach gets his computer fixed soon so he can monitor better. Having trouble looking at this bright computer screen...

    Today's set was a test of my ability to keep up. 3 400's in a row, and by the 150 I was woefully behind. We did some sprints at the end, and I felt okay again, but I gotta figure out how to keep up without dying (other than sitting out a 50, which works, too.)

    400 Long swim
    3x400 = 100 build, 50 fast, 200 med., 50 fast
    8x150 50 kick, 100 swim (2 fly, 2 back, 2 free, 2 breast)
    12 x 25 = 3, 1, 1, 0 breaths x3
    6x50 on :50
    50 back

    didn't get to...
    6x100, 25 choice 75 free
    6x50 kick fly
    200 warm down

    OK, question with the hypoxic set up there. I was wiped from the 150's, so I did 3 25's of regular free, and then one 25 of no breath, which was not easy. When I got out of the pool, Coach was all, "what was with the taking 8 breaths when you were supposed to take 3? And 9 when you were supposed to take 1?" Go figure he would be watching at the time that I was slacking.

    But then I was kind of remembering forum discussions about the pros and cons of different kinds of hypoxic training, and I couldn't remember which was the correct argument in time to bring this to Coach. So I'll go digging through the forums while I try to figure out the best way to increase my lung capacity. In the meantime, anyone want to share their thoughts? (For my money, I like one length no breath much better than one length three breaths, and kind of love under/overs, wish I had an SDK strong enough to make them work, but have to use frog kick.)
  3. FAST Fri Oct 8th, 2010

    by , October 8th, 2010 at 11:25 AM (Ande's Swimming Blog)
    FAST Fri Oct 8th, 2010

    saw eddie reese and had some nice conversations

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    5:15 to 6:30
    UT Swim Center diving well
    warmer water, bordering on too warm
    swam with ned beside doug tyler todd mike & tenielle
    dove in on time

    300 easy


    4 x 50 fr on 2:00
    went 26, 25 25 24

    200 easy

    3 x 100 fr on 3:00
    went 57 55 56

    200 easy

    2 x 200 fr on 5:00
    went 2:03 2:02

    200 easy
    switched into yingfa jammer

    500 strong for time
    went 5:25

    200 easy

    8 x 25 worked on SDK
    Swim Workouts
  4. What a sluggard today

    by , October 8th, 2010 at 09:35 AM (Mixing it up this year)
    Just had no motivation to move so I was like a manetee floating.

    2x[50,100,150,200@:10R Free
    500 Free kick w/fins
    3x100@:10R kick w/fins streamline as #1 fly, 2 back, 3 free on side
    200 Free kick w/fins easy
    5x200@4:00 Fly w/fins as 50rt arm/50 lt arm/50 kick/50 fast swim
    200 Free easy

    Total 3200 meters
  5. No Breath this week

    by , October 7th, 2010 at 09:15 PM (Adventures in Swimming)
    We cleaned our barns last weekend.
    What a dusty nightmare. I made the mistake
    of not using a mask. I am an Idiot!!

    Swam Monday and Wednesday.

    I really don't recall monday because I only
    made it through 1/2 of each practice.

    Coaching on Friday..

    Warm Up
    3 x (100 Swim, 50 Kick, 50 Drill)
    200 Pull

    Set 1
    10 x 50

    1-3 Descend Intervals so.. :50/:45/:40
    4-6 Descend Time on :45
    7-9 Descend Stroke and Time
    100 EZ

    Set 2
    Repeat entire set 5 times
    50 on :35
    25 Ez :10r
    25 Sprint
    100 EZ
    1 min rest

    3 x 500 Descend 1 Min rest

    Set 3
    18 x 25 2 sets of 1 fast / 1 ez
    2 sets of 1 fast / 2 ez
    2 sets of 1 fast / 3 ez

    Pull 300 ez
    200 EZ

    This can be a sprint or distance set.
    Each lane can choose.

    I like to experiment and see what the team will pick.
    It's still hard to keep mixing it up even with all of the
    resources I have.

    I Swim for Fun :-)

    Updated October 8th, 2010 at 11:58 AM by Bo Martin

  6. What would you do?

    by , October 7th, 2010 at 07:37 PM (The FAF AFAP Digest)
    What would you do?

    You are at a quad cross country race with 4 rival schools. The race is almost over. One of your teammates (who finished 2nd) took a wrong turn and ended up running extra distance. (Many witnesses to this fact.) Nonetheless, after the race, a runner from a rival team comes racing toward your team tent shouting obscenities, accusing your teammate of cheating & cutting the course. They refuse to leave, "want answers," are in your face and keep up the stream of obscenities. You step up to defend your teammate. Do you:

    a) return the obscenities
    b) calmly explain that he is incorrect
    c) punch him
    d) call for your coach (who's at the finish line waiting for the last of the runners to finish)
    e) tell him to back off and roughly push him away when he won't leave
    f) laugh at the idiot
    g) ignore the jerk and walk away
    h) some other Jimslie Thornton-esque response

    Pic = Warm up. Guy on the left accused of cheating, guy in the middle who went on the defense, guy on the right who ultimately won the race.


    Oh, no swim today. Still too sick and hacking. But feel that tomorrow might be the day after a week out of the pool.

    Art of the Deck Change:

    Updated October 7th, 2010 at 09:10 PM by The Fortress

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  7. Sarasota Y Sharks Masters 5:30 AM Workout -10/08/10

    by , October 7th, 2010 at 03:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 300 4:30
    1 X 200 3:00
    1 X 100 1:30
    Three times through.

    1 X 200 kick 4:00
    4 X 50 kick round 1: 1:00 round 2: :55
    Two times.

    1 X 300 IM 5:15
    4 X 50 stroke descend 1-4 1:00
    Twice through.

    1 X 300 4:30
    2 X 75 fast 1:30
    1 X 50 easy 1:00
    1 X 200 3:00
    2 X 75 fast 1:30
    1 X 50 easy 1:00
    1 X 100 1:30
    2 X 75 fast 1:30
    1 X 50 easy

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  8. Thu Oct 7th, 2010

    by , October 7th, 2010 at 02:48 PM (Ande's Swimming Blog)
    Thu Oct 7th, 2010

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    6:30 - 8:00
    UT Swim Center
    swam with marcio chris tyler todd mike larry james ned kevin
    dove in on time

    3 rounds of 200 fr 100


    50 drop down
    1:00 to failure
    drop 1 sec each repeat
    made it to 32

    assigned 1,000
    did skipped talked with kubik

    assigned 20 x 25 k on 20
    did 2 rounds of 8 x 25 k on 20 then skipped 2

    10 x 75
    odds breathe 1 2 3 by 25
    evens breathe 3 2 1 by 25
    Swim Workouts
  9. Thursday, 10/7/10

    by , October 7th, 2010 at 01:57 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    1 x 800 with Fins as 50 pull/25 Scull/25 Swim
    (Alternated free and back on this did 200 of it free with snorkel)
    4 x 100 Swim - dps - Build
    (did free, 16-17 spl, times 1:20-22)
    8 x 25/30 Strong Swim
    (did all free, times around 17-18 at 19 spl)

    1 x 800 Kick with fins
    (1st 400 on side with snokel, 2nd 400 on back)
    4 x 100 Swim - dps - Build
    (did back, 17-18 spl, times 1:30-32)
    8 x 25/30 Strong Swim
    (did all back, times around 19-20)

    Cool down
    100 easy free & back

    Total: 2900 yards
  10. 2 weeks in a row I am doing Breaststroke

    by , October 7th, 2010 at 08:20 AM (Mixing it up this year)
    Another breaststroke workout. Who would have thought I would do it 2 weeks in a row for one day. For true Breaststrokers my yardage is but a token but for me with my knees this is great.

    10x100@1:40 Free
    700 Free kick w/fins every 3rd 50 Fast
    300 Breast kick w/fins
    10x50@1:00 Breast w/fins & paddles
    8x100@1:30 Free w/paddles & bouy descend 1-4 & 5-8 went 1:28, 1:25, 1:23, 1:18 then 1:22, 1:19, 1:18, 1:15
    200 Free easy

    Total 3500 yards
  11. Wed., Oct. 6

    by , October 6th, 2010 at 09:35 PM (The FAF AFAP Digest)
    Out of the water today and will be tomorrow as well. Got a huge night sleep though, and hoping for another.

    Interesting reading:


    Triathlon Magazine:

    Interesting preview of Kona in this month's edition. And an extensive article on overhauling nutrition, making some of these points (some of which are obvious and we've discussed before):

    1. Eat more, weight less. Eat right after training or you'll be hungry later.

    2. Eat enough calories to avoid a negative energy state. If you don't eat enough, you'll teach your body to store fat, not burn it.

    3. To promote recovery, eat a healthy meal right after exercising, not beer and burgers. Doh.

    4. Avoid caffeine, which leads to stress, poor sleep, digestive problems, depression and interferes with the body's ability to tone up and burn fat.

    5. Don't switch from dairy to sodas. Sodas can deplete the mineral content of your bones and inflame the appetite.

    6. Don't just drink water to hydrate. Have something with electrolytes.

    7. Don't diet before a big race as it could compromise your immune system.

    8. Ginger helps to reduce post workout muscle soreness.

    Splash Magazine:

    "Profile of a Sprinter," excerpts:

    "Sprinters personify the saying, work smarter, not harder. Every lap in the pool is preceded by "why" and followed by a "why more?"

    Salo states that "sprinters are simply different from swimming's mainstream." They are "just as committed to excellence" and "always focused on competition" whereas the D swimmers like the training process more. Sprinters "value speed" and don't talk about "aerobic base."

    Others say "sprinters won't practice from a menu" ... but "the need for variety doesn't correlate with a lack of focus." They are "intensely curious about what techniques and drills will enhance speed."


    Growing Ironman:

    Sewickley friends competing:

    Updated October 7th, 2010 at 12:22 PM by The Fortress

  12. Sarasota Y Sharks Masters 5:30 AM Workout: 10/07/10

    by , October 6th, 2010 at 09:14 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 200 3:00 3:00
    4 X 100 1:40 1:30
    Twice through. Round 1 intervals left, 2 right

    1 X 100 IM
    1 X 100 Stroke
    1 X 100 free
    Three times through.
    All swims on 1:45

    1 X 200 kick 4:10
    2 X 100 kick 2:10
    4 X 50 kick 1:00
    8 X 25 sprint kick :45
    Short break before the 25's

    2 X 100 moderate 1:45
    6 X 50 odd:fast even:easy 1:00
    4 X 25 sprint :45
    Three rounds. Short break after 2 rounds.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  13. My favorite set so far:

    I'm not usually one to blog about my workouts - but last night I had a super challenging and fun set. The design was relatively simplistic, but the overall affect was fantastic! I couldn't sleep for hours.

    18 x 100

    Super simple, but broken down it was actually a little more than just that.

    3 x {
    2 x {
    3 x 100
    1st Set: 1 & 2 on 1:45, 3 on 1:40
    2nd Set: 1 & 2 on 1:40, 3 on 1:35
    3rd Set: All 3 on 1:45 w/ last 25 sprint
    Rest 30 sec

    During the 1st set - I was doing really well! 10-15 seconds rest on the 1:45 and 5-10 seconds rest on the 1:40.

    During the 2nd set - I was doing alright for the first half. After that 1:35 I got less than 2 seconds rest. So the 4th 100 I was getting less than 5 seconds rest, I decided to pull the 5th and managed to wing about 10 seconds rest. I'm a much faster puller.

    Finally during the 3rd set, I died off. My first 3 100s were okay, but my last 3 were terrible. I was barely making 1:45 at the end.

    In conclusion - that set rocked my world. It was fun, it was fast and I would love to do 1,000 more like it. The end.
  14. Wed Oct 6th, 2010 NOON

    by , October 6th, 2010 at 03:58 PM (Ande's Swimming Blog)
    Wed Oct 6th, 2010

    I needed todays swim. I forgot practice was 7:30 am and not 5:15 am

    Subscribe to Ande's Swimming Blog

    Bess Coached
    noon to 1:00
    UT Swim Center
    swam with james fike & sharon
    dove in around
    12:05 ish

    assigned 600
    did around 300


    did 3 rounds of
    4 x 25 on 20
    3 x 50 on 40
    2 x 75 on 1:00
    1 x 100 on 1:20
    rest a bit
    400 neg split which I did easy 200 fr on 2:40 200 fr faster
    rest about a minute
    1) 2:25 2:17
    2) 2:25 2:16
    3) 2:30 2:05

    did around 3000
    Swim Workouts
  15. Wed Oct 6th 2010

    by , October 6th, 2010 at 01:43 PM (Ande's Swimming Blog)
    Wed Oct 6th 2010

    did not swim Sat, Sun, Mon or Tue

    went to Boston for fun and work,
    saw Sox vs Yankees on Sunday,
    got home last night around Midnight
    missed this morning's 5:15 am practice

    My personal life is still very stressful and difficult.

    Hope to swim at noon
    Swim Workouts
  16. Wednesday, 10/6/10

    by , October 6th, 2010 at 12:52 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    300 Mixer 150 free-100 back-50 fly
    4 x 50/1:00 ds (back 45->41)
    8 x 25/30: #1 - 1st 12 1/2 fast, #2 - 2nd 12 1/2 fast, #3 - 25 easy, #4 - 25 fast
    (1-4 free, 5-8 back)

    1 x 300 Choice of Kick - may use fins, no board
    (on side with fins and snorkel)
    8 x 50 + 25 /5sr in between both
    50's are steady effort - 25's are strong
    (alternated by 2's free w board/flutter on back. 50's were 58-1:00, 25's were around 22 for free, 24 for back)

    Repeat Set 5 Times:
    1 x 100/1:45 smooth
    2 x 50/45 strong
    (1-3 free, 100's around 1:26-28, 50's around 37
    4-5 back 100's 133-34, 50's around 42; changed interval to 50 for these)

    Cool down
    200 easy free and back

    Total: 2800 yards
  17. Wednesday 10/6/10

    by , October 6th, 2010 at 11:43 AM (The Labours of SwimStud)
    Well I pulled a muscle in my upper back when I fluffed my pillow the other night…yes I know it’s ridiculous but it happens.
    So I set off with some trepidation to workout this morning. I warmed up easy and had no issues so it’s just one of those little things. I‘m going to swerve weight lifting today to give it time to heal.

    Warm Up
    600 FR
    10 x 50 K 1:30

    4 x 100 FR 1:40 Desc. Maybe didn’t hit the desc fully but I had 1:18 is on #1 and 1:12 on #4 so I did well.
    3 x 200 FR. IM, FR by 100
    2 x 300 100 IMOK, 100 FR, 100 IMOK
    1 x 400

    500 Fin Kick
    400 EZ
  18. We go together like traffic and weather

    by , October 6th, 2010 at 10:25 AM (Too Neurotic to be Suitably Aquatic)
    Coach is having some kind of problem with the calcium levels in the pool this week. I don't know if it's mental or what, but as a result my lungs and face feel like they're on fire. Might also have something to do with swimming more than I'm used to with a faster lane. And that I have to drive home to shower instead of doing it immediately because we have to vacate the locker rooms by 7:30, and that's not enough time for me.

    So this is what we swam today:

    25 dive start!
    4x100 s, k, p, s
    200 rev. IM
    5x100 descend on 1:40
    8x50, 1st 25 1 breath,
    8x25 kick fast
    6x50 odd free even choice
    4x100 IM
    8x50 descend on 1:00
    2x100 fast
    200 warm down

    didn't get to...
    8x25 kick
    2x50 under / over
    2x50 choice
    200 warm down

    There's one guy in my lane who when he kicks, mimics the fountains of Bellagio in Vegas. And if I swim behind him, I can't see a damn thing due to severe bubbleage. So I've been giving him a wide berth of 5 seconds or more, which is leading to the problem of me getting too far behind because he is faster than me. Our lane leader can catch up to me at the 200. I've been in this situation before, and it made me a faster swimmer, just so I could get out in front to some clear water. I'm keeping positive by looking at this as an opportunity instead of a detriment, but in the meantime, my arms are really sore.
  19. Distance Day Today

    by , October 6th, 2010 at 08:32 AM (Mixing it up this year)
    This was my distance day since I haven't done much in a while.

    5x100@1:30 Free just barely made them
    5x100@1:30 Free kick w/fins just barely made these too
    10x200@3:00 Free w/paddles & bouy 1-5 held 2:45's then descended 6-10 going 2;44, 2:43, 2:42, 2:41, 2:38
    5x100@1:30 Free kick w/fins just barely made these
    5x100@1:40 Free 1-3 held 1:30's then EASY last 2

    Total 4000 yards
  20. Early October workouts

    by , October 5th, 2010 at 11:01 PM (Elise's Fitness Fun)
    Yikes! I'm going to have to get back in the habit of blogging again. Here is what I have done since I last blogged:

    Saturday, October 2
    Swam 20 minutes (nonstop) in open water

    Bench press: bar x 12, 65 x 10, 75 x 8
    Lat pull-down: 90 x 12, 100 x 10, 110 x 8
    Leg press: 130 x 12, 150 x 10, 170 x 8
    Hammer curls: 2 sets of 10 x 10

    2 sets of 20 Ls
    2 sets of 20 back extensions

    2 mile walk/run

    1800 SCY:

    Warm-up - 200 swim, 200 pull, 200 kick

    4 x 25 with fins: underwaters on :30

    4 x 75 dolphin on back with fins on 1:00

    100 easy kick

    4 x 75 fly drill on 1:30 - first 25 is 4 rt/4 lt/4 full fly strokes, second 25 is 3 rt/3 lt/3 full, last 25 is 2 rt/2 lt/2 full

    4 x 50 dolphin kick with board - no fins - on 1:00

    4 x 25 fly with fins AFAP

    100 easy