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  1. Tuesday afternoon

    by , August 4th, 2009 at 07:47 PM (Swim like an Orca, but faster !)
    WSAC- YMCA open to all session (all =mammals and cnidaria's)
    1:10-2:25pm

    Warm 900 ( 3x200FR / 100IM Drills )

    12x25 Fly :45 (no clock, just guesstamate)
    4x150 FR 2:15 (last one w/snorkel)
    8x25 Fly :45 w/Fins :45
    3x100 BK/BR/FR 1:30 pace
    4x25 BK (focus on long UW SDK's of at least 8) :45
    2x150 FR 2:15
    3x100 fly kick on back, w/ fins. Fast
    cut it a little short as Scyphozoans begin to congregate. Not that I dont like Scyphozoans, but they tend to swarm and drift into your lane.
    100 cool down

    3100 SCY

    This is an older w/o I had in my folder, I think it was one of Pats, I modified and didn't do the second set which had a lot more fly work and kicks.
    I actually enjoyed doing these short fly intervals, not only am I practicing the stroke, but the breathing timing as well.

    Went to the gym to focus only on the weakest part of my stroke, the catch and initial pull (of coarse I could use lots more strength everywhere else too.)
    Lords Gym- 30 min.
    2x8 Pull ups and Dips (on the pull-up assist machine)
    Straight arm pull down seated 3x10 25lb ea. arm
    Backstroke pull down seated 3x10 15/17.5lb ea arm
    Fly pull down standing 3x10 25/27lb ea arm
    Curls 3x8 30/35lb - Tricep pull down 3x8 50lb
    Row 3x8 90lb - Hang 30's x3

    Updated August 16th, 2009 at 03:57 AM by EricOrca

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  2. Sarasota Y Sharks Masters 5:30 Workout -8/08/09 -LCM

    by , August 4th, 2009 at 04:05 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM

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

    8 X 50 kick 1:20

    8 X 50 1:10
    Descend 1-4/5-8

    1 X 100 moderate 2:00
    2 X 50 25 fast/25 easy 1:15
    1 X 50 FAST 2:00
    Swim the set 4 times through.
    Pick up additional rest on the fast 50 on 2:00

    WARM DOWN: 4 X 50 easy 1:00

    3000M

    Enjoy the three days off
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 Workout -8/07/09 -LCM

    by , August 4th, 2009 at 04:01 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM

    WARM UP:
    4 X 100 2:00
    2 X 50 1:00
    3 X 100 1:45
    4 X 50 1:00

    1 X 800 PULL
    Descend by 200's

    1 X 300 KICK
    50 easy/50 fast

    1 X 100 free (moderate) 2:00
    4 X 50 1 of each stroke 1:15
    Swim the set three times through.
    Short break between rounds.

    10 X 50 1:15
    Choice
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy 1:00

    3700M
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 Workout -8/06/09 -LCM

    by , August 4th, 2009 at 03:55 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM

    WARM UP:
    3 X 100 swim 2:00
    3 X 100 kick 2:30
    3 X 100 swim 1:45
    3 X 100 kick 2:30

    1 X 400 free 7:00
    1 X 400 IM 8:00
    1 X 300 free 5:15
    1 X 300 IM 6:00
    1 X 200 free 3:30
    1 X 200 IM 4:00
    1 X 100 free 1:45
    1 X 100 IM -

    1 X 600 PULL

    WARM DOWN: 4 X 50 easy 1:00

    4000M
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 Workout -8/05/09 -LCM

    by , August 4th, 2009 at 03:51 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    I'll be heading off to Nationals tomorrow and will post workouts through Saturday 8-8. The Shark Tank will be closed on 8-10/11, so next post will be for workout of Wed. 8-12.

    LCM

    WARM UP:
    6 X 50 swim 1:00
    3 X 100 swim 2:00
    6 X 50 kick 1:20
    3 X 100 swim 1:50

    2 X {3 X 100 2:00
    #1 swim: moderate
    #2 build
    #3 50 moderate/50 fast

    2 X 200 free 3:20
    2 X 100 free 1:40
    2 X 200 kick 5:00
    2 X 100 kick 2:30
    2 X 200 IM or stroke 4:30
    2 X 100 IM or stroke 2:15

    WARM DOWN: 4 X 50 easy 1:00

    3800M
    Categories
    Swim Workouts
  6. FINA's Body Suit Ban: Unintended Consequences

    by , August 4th, 2009 at 02:06 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    First of all, I apologize to my multitudinous vlog fans for the past several weeks (months?) of summer sabbatical. As is often the case with my vlogging schedule, it periodically needs to take a backseat to my actual job of writing for money. If USMS would simply agree to pay me the same $3.37 per word that I have been getting from my employer, I would be able to buy beers for all my alcoholic competitors at Indy the night before we race.

    In any event, I have been so busy trying to answer a topical question that I have neglected my vlog entirely, and for this, I apologize.

    BTW, the topical question is fairly straightforward:

    What does the public thinks is more likely to kill them: novel H1N1 adding virulence factors, H5N1 adding more efficient human to human transmission, a hellish recombined chimera of H1N1/H5N1, seasonal flu, or some other as yet off-the-radar "ethereal liquid from the heavens"?

    Stay tuned for the answer to the above.

    For now, as I prepare to embark in the Honda Conestoga Prairie Schooner to cross the Great Plains and amber fields of grain smothered in buffalo herds, the skies blackened by flocks of passenger pigeons from one end of the horizon to the next, stopping only to refuel the Civic and repel Indians, all the way from Pittsburgh to Indiana, my left arm exhibiting strange tingling numb sensations, my weight--despite gluttony--plummeting from stress and occult infections, all of this to reach what is surely to be my final LCM Ragnarok wearing a high tech body suit of water repelling armor---

    it has occurred to me that FINA may just possibly be making a mistake in its insistence that men return to the yesteryear of briefs.

    Oh, this may be fine for your Popov's and your Lochte's, your Phelps's and your Spitz's.

    But for many an aging hirsute flabbmeister of a male masters swimmer, the last thing that is likely to encourage meet participation is MORE REVEALING SWIMSUITS...

    Bad enough that our loved ones and proctologists must see such nightmares. But the innocent public?

    The truth is that human males, like silver back gorillas, become more disgustingly hairy (and paradoxically attractive to the young female gorillas, but that's beyond the scope of today's vlog) with every passing year.

    Despite the best efforts of Bruno and the Gillette Shaving Co., body depilation remains the province of the metrosexually insecure and the porn star, both of which apparently subscribe to Gillette's latest slogan: The Tree Looks Taller When Its Base Has Been Cleared Of Underbrush.

    For those of us who have long ago made peace with the fact that our saplings will never be mistaken for sequoias, this bandillaro stuck deep into the insecurity lobe draws no blood.

    We are of the generation who will go to our graves believing with all our hearts a central tenant of masculinity:

    Real Men Do Not Bikini Wax.

    Hence the dilemma posed by the back-to-the-future return to the Spitz brief era.

    Trying to cheer myself up for this prospect, I recently had an occasion to don an old pair of Speedo briefs. On the private grounds of my estate, I arranged a private photo sesssion of myself so garbed and simulating a variety of swimming poses likely to be seen by thousands of fellow swimmers and gawking spectators at future national masters meets where I shall have no choice but to swim thusly equipped.

    I had very much hoped that the subsequent photos would prove my reservations laughable, that I would look perfectly fine, no cause whatsoever for concern.

    But when the prints came back from Helmut Newton's Professional Photo Lab, and I saw for the first time just what these suits do to the body of a 56-year-old man who will, starting Thursday, be swimming as a FINA-57-year-old Master, I must say I fear this new rule could literally kill our sport.

    Kill it, bury it, dig it up from the grave, kill it again, bury it again, then spray accelerants on the grave site and burn the whole Mother ****er down.

    But that's just my fear. Perhaps I am just being paranoid.

    Perhaps you should decide if you want to see me, and guys like me, in these outfits at a pool near you as early as Jan. 2010!

    And thus I herewith present a photo gallery of a typical man's man at 56, wearing a Speedo brief:



    I have chopped off my head for this first image so that you can use your imagination to stick the head of a teammate of your choice upon a very typical aging male swimmer's body.




    Here, I add my head but do so in a way, admittedly, intended to flatter me. But does a victory pose become me? I can't decide.



    Here I am, showing off my sinewy physique in the hopes of distracting the viewer's eyes from dipping towards my nether regions. For some odd reason, I am having trouble getting the Joseph Conrad quote out of my mind: "The horror!" he wrote. "The horror!"




    I prefer the traditional start, and in this pose, I mimic what legions of masters swimming fans will be seeing soon at meets near you when I, and guys like me, mount. The blocks, that is.




    Probably best that the track start came too late for me to master. Of all my various action poses, this may be the least flattering.
    Categories
    Uncategorized
  7. Foul Language Gear, Tuesday, Aug 4

    by , August 4th, 2009 at 01:24 PM (The FAF AFAP Digest)
    Rant:

    Well, they can take away the damn suits (perhaps), but they can't take away my foul language gear. Argh, the F bombs are flying today. So far, my rec pool is closed for lack of power, GMU is closed, someone has been snitching my Jolt gum, I can't remember where I stashed my B70 after loaning it to my kid, I'm out of whey protein and I can't check in on line for the 200 back. And I haven't been on a run since June 22!

    I am now going to run errands (F that too) and get an easy 1000 in in another pool where I hope they have power and some kid hasn't wrecked the water.

    On the other hand, I get to see cool folks tomorrow.

    Supplement:

    I swam about 700 easy meters in my 86 degree outdoor gym pool. Then sat in the hottub and steam room. So am now happier. I am off to continue packing. I wish Ande was standing by me with his "list" for meets. Can't remember which tip that one was ... I'm sure I'll forget something vital. But I am comforted by the fact that there is a GPS on my iphone, as I have a tendency to get lost.

    I also tried out my new pair of AquaSocket goggles. They were comfy and I really liked them!

    Updated August 4th, 2009 at 06:52 PM by The Fortress

    Categories
    Swim Workouts
  8. Last taper workout. This is it!!!!

    by , August 4th, 2009 at 11:30 AM (A comfort swimmer's guide to easy swimming)
    I begin my journey to Indy today with a drive to Boise this afternoon. Will catch an early flight out of Boise tomorrow and anticipate arrival in Indy around 5:00 p.m.

    Warmup
    300 swim free and back
    200 kick on back, dolphin and flutter
    200 IM drill

    3 x 50 on 1:30 drill/build
    (did fly-back-free)
    100 easy
    9 x 25 on 45 in sets of 3:
    fast/easy, easy/fast, easy
    (did 1-3 fly, 4-6, back, the rest free
    100 easy
    3 x 25 off blocks: fast start and breakout,
    easy to wall
    (did back-fly-free)

    swim down
    400 easy free and back

    Total: 1750 meters
    Categories
    Uncategorized
  9. Tuesday Aug 4th, 2009 slept late

    by , August 4th, 2009 at 11:15 AM (Ande's Swimming Blog)
    Tuesday Aug 4th, 2009

    overslept, woke up at 5:55
    got up and out the door


    TODAYS SWIM PRACTICE

    LCM
    6:00 - 7:30
    whitney Coached
    Garrison pool
    swam with tyler, todd, matt, nate, amy, brandon, matt & doug
    dove in around 5:40


    Warm-up
    missed

    Main Set
    050
    100
    150
    200

    8 x 50
    odds strong kick
    evens catch up

    400

    8 x 50
    odds strong swim
    evens kick on back

    5 x 200
    1 on 3:00
    2 on 2:55
    3 on 2:50
    4 on 2:45
    5 on 2:40

    100 easy

    did a few fast SDKs from a dive

    50 easy

    NEXT MEET

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

    whitney's workouts arrived today

    Mon. 8/3
    Warm-up
    300 swim
    200 reverse IM drill
    300 free pull b/e 5th
    200 IM kick

    Main Set
    4 x 150 @ 2:20-3:30
    #1 50 fly/back/breast
    #2 50 back/breast/free
    #3 50 breast/free/fly
    #4 50 free/fly/back
    4 x 100 free(strong interval @ 1:20-2:30)
    100 easy kick or swim
    above x 3
    round #3 with fins
    4,300

    Tues 8/4
    Warm-up
    800(50 free/25 fly/25 back/50 free/25 back/25 breast) x 4

    Main Set on :40-1:15 per 50 pace
    50
    100
    150
    200
    above x 3
    #1 swim #2 pull #3 swim with fins on :05 per 50 faster interval
    rest 1:00 between rounds

    8 x 50 rest :15
    odd: strong kick
    even: catch up with a board
    400 free pull b/e 7th
    8 x 50 rest :15
    odd: strong swim best stroke
    even: ez kick on back

    5 x 200 free swim
    interval drops by :05 each time
    ex. 3:00/2:55/2:50/2:45/2:40
    100 easy
    4,600

    Wed. 8/5
    Warm-up
    100 free DPS
    2 x 50 fly/free-strong on the fly
    200 free DPS
    2 x 50 back/free-strong on the back
    300 free DPS
    2 x 50 25 breast/free-strong on the breast

    Main Set
    400 free (build by 100's) rest :30
    600 IM with fins(100 swim/50 kick) rest :30
    2 x 200 free (neg. split- rest :15)
    600 pull (100 free/25 back/25 breast) x 4 rest :30
    4 x 100 free (descend 1-4-rest :15)
    600(100 IM/50 best) x 4 rest :30
    8 x 50 free (12 strokes FAST off each wall) rest :10
    100 easy
    4,400

    Thurs. 8/6
    Warm-up
    200 swim
    200 pull
    200 kick
    200 drill
    (all 150 free/50 NO free)

    Main Set
    400 free rest :30
    200 IM
    100 best
    above x 3(descend rounds 1-3)

    20 x 50 with fins @ :50-1:20
    1-5 kick
    6-10 fly/free
    11-15 kick
    16-20 back/free

    10 x 100 free pull @ 1:15-2:20
    1-4 free strong interval
    #5 easy
    5,000

    Fri 8/7

    Warm-up
    free swim until 6:25 am; stretch it out, good head position, good body position; get ready to swim FAST

    Main Set
    10 x 200 @ 5:00
    1-5 descend 1-5
    6-10 Hold pace of #5
    100 easy

    5 x 100 @ 2:30
    1-3 descend 1-3
    4-5 Hold pace of #3
    100 easy
    2,700 plus 25 minute warm-up

    Updated August 4th, 2009 at 05:09 PM by ande

    Categories
    Swim Workouts
  10. Tuesday 8/4 - So Disapointed Today

    by , August 4th, 2009 at 07:30 AM (Mixing it up this year)
    What a let down to see the pool turned to short course. I just needed one more day.
    My free was just not there today but my fly and back was solid. I need my free!!!!

    500 Free every 3rd 25 1 arm
    10x50 from a dive 15 meter sprints then ez free
    1-3 fly, 4-6 back and 7-10 free
    500 Free kick w/fins
    300 Fly kick w/fins
    200 Back kick w/fins
    200 IM in 3:21 not great but not bad either
    100 Free in 1:31 yuck did not kick on this so...
    100 Fly in 1:43 not bad
    100 Back in 1:37 good and solid
    500 Free EZ

    Total 3000 yards

    In the evening I met up with McKaylin for some light swimming a 500 then 500 in drills and hot tub soak.

    Updated August 5th, 2009 at 01:49 PM by Donna

    Categories
    Uncategorized
  11. Monday workout

    by , August 4th, 2009 at 12:36 AM (Swim like an Orca, but faster !)
    WSAQ-Aquasol Masters
    Coach Janine
    --------------------------------------------------
    I don't usually blog pre-warm-ups, I do:
    1 minute plank
    10 push-ups
    3x10 Shoulder warm-ups routines
    10-15 Squats

    Warm 700 (200FR/100 IM Drill x 2, 100 FR 2nd 200 w/ snorkel)
    4x200 FR on 3:30 ( Did 2:30/2:40/2:45/2:40 last w/snorkel)
    5x50 K fast w/ fins 1:00
    6x75 IM on 1:30 no free
    5x25 Sprints off the block (2xFR, 1BF, 1BK, 1BR)
    200 cool

    2525scy

    Still not to confident to kick up the speed on the 200 FR, keep thinking about breath.I received an email (along with thousands of others) with a tip to work on exhaling, instead of inhaling. It has been working wonders, especially on fly, when I get to the point where I think I cant breath anymore (especially during a set), then I start to force the exhale on my catch and pull, then I get back into a rhythm. I also have been concentrating during snorkel time to force exhale and just relax during inhale.

    Updated August 16th, 2009 at 03:58 AM by EricOrca

    Categories
    Swim Workouts
  12. 8/3 Run and Swim

    by , August 3rd, 2009 at 09:27 PM (FREEDom)
    6:45 AM Run
    Ran about 35 minutes, 3 miles or so. First half was a decent jog pace. The 2nd half did some 1 minute run at a faster pace, 1 minute walk.

    6:30 PM SCY
    Regular masters workout. It was rainy, but not lightning when we started. Thankfully, got the whole workout in. Water was good. Swam with Lisa W and Mike R, next to Joe, Sheila, Barbara, John, Tom, and Tim.
    Coach Beth on deck.

    Warm up
    400 300 200 100

    Set 1
    10 x 75 on 1:15 pull - 6 w/ Snorkel, 4 without
    200 easy

    Set 2
    broken 500 as
    4 x 25 on :05 sec rest, free perfect form
    4 x 25 on :05 sec rest, back perfect form
    200 moderate
    100 fast - went 1:00
    100 easy

    Set 3
    12 x 50 on :55 rolling IM. These are fl/ba, ba/??, ??/fr, fr/fl. I did some ba and fl for the ??.

    Set 4
    4 x 300 as
    (swim straight through)
    #1 - 200 swim, :10 sec rest, 100 swim, on 3:55
    #2 - 2 x 150 swim, :15 sec rest, on 3:55
    #3 - 3 x 100 on 1:35, desc 1>3
    #4 - 6 x 50 on :45
    2 x
    50 easy :10 sec rest
    50 fast :10 sec rest
    warm down
    200 easy

    Kind of got blind sided with set 4, but pushed it pretty good. Not any great times, but got some good work in the last 30 minutes. When I set up a workout, I usually do the hard stuff first, since I'm swimming. Sometimes, doing the hard stuff last makes it more challenging mentally if not physically.
    Tags: running
    Categories
    Swim Workouts
  13. Monday, Aug. 3

    by , August 3rd, 2009 at 05:10 PM (The FAF AFAP Digest)
    AM = frenzy to get sh*t done

    PM =

    15-20 minutes of RC exercises
    15 minutes of stretching
    800 slow swim/drill
    15 minutes hottub
    15 minutes steam room

    But my ART appt was cancelled. Boo hoo. I wanted to get rid of my usual little twinge in the left teres and scapular area. Mr. Fort may have some work to do tonight. I definitely did a bit too much speed work yesterday. My legs were tired today.

    My backstroke felt very smooth today though. I guess that bodes well for the 100. Just hoping I can "Tancock" the 50. That guy has the fastest turnover I've ever seen in backstroke.

    I still haven't felt that "crappy" phase of taper. Pondering this. It could be increased sleep. I'm also wondering if it might be due to the fact that I did a more gradual 3 week taper.

    And I need to start packing. I hate packing, and can only do it in AFAP mode. So I will throw in black, white, denim and tech suits and hope it all works out. I am bringing my remaining suitfolio b/c there is a little FAF that needs some help in that department. I don't sense there will be many textile suits at Nats. ...
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 Workout -8/04/09 -LCM

    by , August 3rd, 2009 at 03:43 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM

    WARM UP:
    4 X 100 swim 2:00
    4 X 50 kick 1:20
    4 X 50 swim 1:00
    4 X 50 kick 1:20
    4 X 50 swim 1:00

    10 X 50 1:15
    Choice
    #3-6-9 are fast
    All others perfect stroke

    **Meet swimmers:
    1 X 100 easy
    1 X 50 Blocks, @ race pace
    2 X 100 easy warm down

    **Others:
    3 X 200 IM 4:00
    6 X 100 IM 2:00
    8 X 50 2 of each 1:15

    WARM DOWN: 4 X 50 easy 1:00

    3500M
    Categories
    Swim Workouts
  15. Monday Aug 3rd, 2009

    by , August 3rd, 2009 at 03:34 PM (Ande's Swimming Blog)
    Monday Aug 3rd, 2009

    I'm not going to nationals because my daughter is moving in her dorm this weekend and I need to help

    Did not train on Sunday

    WEIGHTS:
    World gym in San Marcos 5:15 am
    lat press 8 x 35 8 x 40 8 x 45
    lat pull 10 x 150 8 x 160 8 x 170
    bench press (sore pecs skipped)
    leg press 10 x 160 10 x 250


    TODAYS SWIM PRACTICE

    LCM
    6:00 - 7:30
    whitney Coached
    Garrison pool
    swam with tyler, todd, matt, nate, andrew, mary & paul
    arrived on time did whole work out


    Warm-up
    300 fr
    100 rev IM
    300 fr
    100 IM k

    Main Set
    3 rounds of
    4 x 150 IM change up order
    1) fl bk br
    2) bk br fr
    3) br fr fl
    4) fr fl bk
    4 x 100 fr
    100 easy
    last round was k with fins

    4 x 50
    1. 3 breaths
    2. 2 breaths
    3. 1 breath
    4. 0 breaths

    100 easy

    50 fly FAST training suit
    roll start
    andrew timed
    went 29.3

    NEXT MEET

    looking for a couple SCM Meets in Oct Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events
    Categories
    Uncategorized
  16. Final Week!!! 3 more days!

    by , August 3rd, 2009 at 12:59 PM (A comfort swimmer's guide to easy swimming)
    This is it! Tomorrow I pack and drive to Boise ID so I can catch an early flight to Indy Wednesday morning.

    SCM Solo

    Warmup
    300 free and back
    200 kick on back, dolphin and flutter by 50's
    200 IM drill

    6 x 50 choice w/20 sec. rest alt. drill/build by 25... build to about 85%
    (did 2x fly-back-free)

    swim 12 x 25 on 45 in sets of 3:
    1 fast/easy
    1 easy/fast
    1 easy
    (went fly, back, free, free)

    100 easy

    3 x 25 fast off the blocks (walk back)
    (did back, back, fly. no feet slippage problems on back today. Still trying to figure out what I did different yesterday that caused it.)

    swim down 5-10 minutes choice
    (did 500 easy free and back)

    Total: 2000 meters
    Categories
    Uncategorized
  17. Monday 8/3 - Ready to go

    by , August 3rd, 2009 at 07:52 AM (Mixing it up this year)
    My Fly and Back felt great. Free was still sluggish and well.. that evil stroke is just there.

    1000 Free as 200 swim/pull/swim/kick/swim
    500 Free Kick w/fins EZ
    400 IM w/fins Fly sprint first 25, Back sprint the 2nd 25, Breast sprint third 25 and Free sprint the last 25
    100 IM EZ w/fins
    500 Free kick w/fins every 3rd 25 moderate
    4x100 @ :15R IM order 75 drill 25 swim
    100 Free EZ

    Total 3000 meters

    This is the last day the pool will be set up long course. Tomorrow I get stuck with short course.
    Categories
    Uncategorized
  18. 8/1 Swim and Bike

    by , August 2nd, 2009 at 09:55 PM (FREEDom)
    8am SCY
    Regular Saturday masters swim. Moved up early due to the county Special Olympics today. First time back in the water since Monday... been traveling Wed - Fri. Wed wast travel day, Thurs I set my alarm wrong, and did not sleep well Thurs, and had an early meeting.

    I weighed myself before workout... ugh. 189 lbs... road warrior food and no work outs catching up to me.

    Coach Beth on deck
    400 300 200 100 warm up

    2 x 300 on 4:15 pull
    8 x 75 on 1:30 build
    200 easy

    8 x 50 on :50 odd free, even back
    16 x 25 on :30 IM order
    10 x 25 on :35 kick
    10 x 25 on :30 kick w/ fins

    5 x 100 on 1:40 desc 1>2, 3>5

    200 easy warm down

    Felt sluggish of course, not swimming for 4 days. Started to feel better towards the end... got down to 1:02 and 1:00 on the descend 100s.

    Bike 10:50am
    Rode with Mike and Sharon on the hills of San Antonio, FL. Grabbed a bite on the way out to refuel after swimming. Nice ride, a bit warm of course, but had 3 bottles with me... have to drink a lot. 35 miles, felt good.

    Sunday 8/2
    Yard work, 2 hours in the Florida sun. Quite the workout today, maybe the hardest of the week.. I went to the grocery store with Sharon later, and weighed myself... 182lbs. I lost 7lbs in 18hrs. Different scales, water weight, or some hard work?
    Tags: bike
    Categories
    Swim Workouts
  19. Elko Senior Games today

    by , August 2nd, 2009 at 07:34 PM (A comfort swimmer's guide to easy swimming)
    Sunday, 8/2/09

    I swam the Elko Senior Games this morning. Even though only half a dozen or so show up for the swimming, I still like to go and support this. I've done it every year except one since turning 50. The year I missed I was swimming a USMS open water race.

    Warmed up with about 700 of swimming, drills, and builds
    Because of the upcoming Masters LCM Nationals I only swam the 25 of the 3 strokes I'll swim in Indy.

    The 3 25's were swam one after another so I had 3-5 minutes between each

    25 free - 14.38, bad start. Rookie starter and I wasn't ready.

    25 back - 17.84, another bad start, but this time my feet slipped and so I got no push or underwater.

    25 fly - 15.10, all went well with this one. :-)

    Cooled down by swimming 500 easy free and back.

    Total: about 1300 meters

    Spent the rest of the day getting things together for Indy, doing a few chores around the house and yard and just taking it easy. I even took a nap this afternoon.

    I looking forward to seeing all my Forum and Facebok friends and making new friends.
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  20. Backstroke Starts, Sunday, Aug 2

    by , August 2nd, 2009 at 06:26 PM (The FAF AFAP Digest)
    Hulk Advice:

    Here is some backstroke start advice I received today from our beloved, but swim deprived, Hulk:

    1) Initiate the start with your hands by throwing them back as fast as you can;

    2) Focus your eyes on your hands. That will get your head back and put you in a good arch position;

    3) Throw your hips and feet up as you leave the wall to create a good entry line;

    4) Pull up not forward, that's the key re: position, you want to set your shoulders and hips in the same vertical line.

    5) A great drill for this is take your starting position, then just let go of the wall, don't push off, just let go, your first motion should be out from the wall not down, if you're going down, then you are curling up too much.

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

    So, armed with this advice and wearing my B70, I did the following "workout:"

    Swim/SCY/Solo:

    Warm up:

    600 variety warm up

    3 x 100 back, easy speed @ 2:00

    50 EZ

    Speed work:

    8 x 30 = 1 backstroke start to 15 meters and easy swim back. rest and repeat.

    I have been meaning to do some starts with a B70 for a long time. But I always seem to rush out without it in tow. As a result of being a bit of a moron about this, I'm somewhat inconsistent on my starts.

    14 SDKs = too far, past 15 meters
    13 SDKs = can be too far unless I have a shallower start
    12 SDKs = 15 meters or just short

    So I'm going to just stick with 12 SDKs to be safe. The depth of my starts really varied. There were a couple that I felt I really nailed in terms of going through the hole, good depth etc. However, on those starts, I had some trouble getting up and to the 15 meter mark in 12 SDKs. I guess I'm just not used to doing the classic "checkmark."

    My last backstroke start, which was my 50 back at Zones in April, was rather shallow and I think I took 13 SDKs. I just need to work on this in the future to become more consistent. I have become better at pulling up, not forward, and not curling up like I used to. Just need to get the check mark and SDK count to auto pilot.

    Anyhoo, after that rousing fun (for which I was grateful to have my own lane!) ...

    100 EZ

    4 x 15 "bursts" and cruise back

    (I didn't mean these to be bursts. I intended to do a 50 back AFAP with fins and B70 to compare to fins and poly tank. But my f'in fins kept falling off. Hate this flexy brand.)

    50 EZ

    1 x 50 somewhat fast backstroke w/weanie dolphin kick to prevent fin fall off, 23.5ish

    50 EZ

    4 x (25 easy speed fly + 25 EZ)

    50 EZ

    2 x (25 fast free w/fins + 50 EZ)

    200 EZ

    Total: 2100

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

    Random Thoughts:

    Kinda tired after that effort. Might have done too much. Will be MUCH more slothful the next few days. Hoping to summon enough energy tonight to do my RC exercises and stretch. Feeling really lazy today. Seeing my ART doc for a last tune up tomorrow afternoon.

    Had some water gushing down the front of my B70. Might be a bit stretched out on top. Fluck. Did anyone notice that in the interview after the Men's 400 medley relay today that it looked like Dave Walter's skin was actually sliced from his Arena suit?

    I checked my itinerary for Indy. I arrive on Wed. at around 2:00. There is a team practice scheduled at the swim center from 4:45-6:00. I had to inform my wonderful Coach Chris that I would be doggie paddling, not "practicing." Methinks he is not used to coaching drop dead sprinters.

    I am somewhat cross about the warm up and meet start times being moved up. Anti-night owl bias, no doubt. I will at least get to sleep in on Friday since I, boo hoo, can't compete in the 50 breast and don't swim until the 100 back.

    I was also wondering somewhat about breathing for the 50 fly. I always try to breath as little as possible on a 50 fly. I think that's best in yards, but I wonder if I might be better off taking a couple more breaths in LCM? Since my dolphin kicking has improved, my breathing seems more natural ... and it certainly worked in the 100 fly. I wish Cream Puff hadn't left us so she could tell me what he did when she popped off that 28.7 that I hope will appear in the FINA rankings ... I was told that Dara Torres took 9 breaths when she set the AR in the 50 fly at WCT.

    Updated August 2nd, 2009 at 06:33 PM by The Fortress

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    Swim Workouts