View RSS Feed

All Blog Entries

  1. Sleep is F'in Awesome!, Wednesday, July 29

    by , July 29th, 2009 at 05:33 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Did a workout that I did about a week before Auburn.

    Warm up:

    400 swim
    150 kick
    150 fly drills
    3 x 25 build
    25 EZ

    Speed work:

    5 x (25 easy speed fly + 25 EZ)
    Felt like I had slightly increased DPK & DPS on these.

    50 EZ

    1 x 50 back AFAP w/fins
    Went 24ish, my fastest practice time ever. But I did go past the 15 meter mark on the first 25.

    150 EZ

    1 x 50 dolphin kick on back AFAP
    Went 23ish, mistimed turn

    150 EZ

    4 x (25 AFAP free + 50 EZ)

    100 C/D

    Total: 1900

    ART

    30 minutes of ART for some body work. I bought a tube of traumeel. I've tried many topical creams before, and thought they were all ineffective. This one seems to work and penetrate into the shoulder capsule. Of course, it could just be the placebo effect too, as it is with so many things ...

    My chiro noticed I was congested, and my throat has been swollen too. Apparently, there is some mold spore going crazy at the moment. That would certainly explain my reaction as I'm allergic to mold too.

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

    Didn't feel too bad in the water today. Didn't feel too sluggish from the deep tissue. And didn't have that "feel like crap" taper feeling yet. I'm wondering if this has been countered somewhat by the increased/better sleep? Just had my 3rd night in a row of 8 hours of sleep. Very odd stuff. I don't even have the taper bitchies yet! On this note, my doc told me to stop taking B complex vitamins, as that can contribute to insomnia.

    I'm thinking of lending my kid my speed suit for All Stars this weekend. After Chris' and Hulk's suit thefts, I'm a little leery of this though ... I do know many swimmers will be clad in B70s/LZRs. My B70 has also seen some use now. If the suits are legal until May 2010 or so, I may get a new B70 at Nats.

    Updated July 29th, 2009 at 09:08 PM by The Fortress

    Categories
    Swim Workouts , ART
  2. Sarasota Y Sharks Masters 5:30 Workout - 7/30/09 -LCM

    by , July 29th, 2009 at 02:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Nationals start one week from today

    LCM

    WARM UP:
    1 X 50 1:00
    1 X 100 2:00
    1 X 150 2:45
    Swim the set three times through.

    4 X 50 kick 1:20
    2 X 100 easy swim 2:00
    4 X 50 kick 1:20

    6 X 50 1:15
    Choice
    odd; easy
    even: build to fast

    3 X Start,turn,finish

    **Meet swimmers warm down**

    1 X 300 free 5:00
    2 X 150 fly/back/breast by 50 3:00
    4 X 50 1 of each stroke 1:10
    Swim the set twice.
    Short break between rounds.

    WARM DOWN: 4 X 50 easy 1:00

    3600M
    Categories
    Swim Workouts
  3. I love taper workouts!!

    by , July 29th, 2009 at 11:19 AM (A comfort swimmer's guide to easy swimming)
    They are made to order for this comfort swimmer.

    Wednesday, 7/29/09
    SCM, Solo

    Warm-up
    300 alternating free and back
    200 kick on back alt. dolphin/flutter by 50's
    200 pull w/ p&b

    3 x 100 w/15 sec. rest alt. 50 drill/50 build
    (did 1 each, fly-back-free)

    12 x 25 on 1:00 choice in sets of 3:
    25 fast/easy
    25 easy/fast
    25 easy
    (did fly-back-free-fly)

    100 easy

    swim 8 x 25 on 45 from mid-pool: fast inside the flags and work the turns.
    (alternated free/back on these)
    50 easy

    3 starts with fast breakout, swim easy to the wall.
    (1 each, back, fly, free)

    Swim down
    300 alternating free/back

    Total: 2000 meters
    Categories
    Uncategorized
  4. Wed Jul 29th, 2009

    by , July 29th, 2009 at 10:45 AM (Ande's Swimming Blog)
    Wed Jul 29th, 2009

    13th FINA World Championships 2009 - Roma (Italy) are going on
    Day 4 finals begin at noon EST / 11 central
    Watch it on Universal Sports


    TODAYS SWIM PRACTICE

    LCM
    6:00 - 7:30
    whiteny Coached
    Garrison pool

    Warm-up
    400 (75 free/25 fly)
    300(75 free/25 back)
    200 IM dril
    100(75 free/25breast)


    Main Set

    10 x 50 @ 1:15 (any stroke)
    #1 4 strokes FAST
    #2 6 strokes FAST
    #3 8 strokes FAST
    #4 10 strokes FAST
    #5 FAST
    above x 2

    300 free @ 4:15
    200 free @ 2:50
    100 free @ 1:25
    above x 3
    #1 swim/ #2 pull/ #3 kick with fins
    cut 3rd round short since I kicked without fins
    went 1:23 on last 100 k

    assigned: 1200 (100 free / 100 best / 100 free / 100 worst / 100 free / 100 IM) x2
    did: worked on SDK & breastroke

    100 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 weekly work out email arrived

    Mon 7/27
    Warm-Up
    100 free/100 IM/100 free
    200 free/200 IM/200 free
    100 free/100 IM/100 free

    Main Set
    12 x 50(3 with each stroke) @ 1:00-1:30
    #1 kick #2 drill #3 strong swim

    12 x 100 @ 1:30-2:30
    1-3 50 free/50 fly
    4-6 50 free/50 back
    7-9 50 free/50 breast
    10-12 free
    all of the sets of 3 descend 1-3

    12 x 50 with fins descend 1-3 @ 1:00-1:30
    3 with each stroke

    12 x 100
    1-3 free with 8 total breaths rest :20
    4-6 free hard interval
    above x 2(pull is an option)
    100 easy
    4,900

    Tue 7/28
    Warm-up
    400 free swim
    100 kick
    400 free pull
    100 kick

    Main Set
    4 x 200 free swim hard interval @ 2:40-4:30
    4 x 150 free 18,15,12,9 breaths total per 150 rest :20
    4 x 100 free hard interval @ 1:20-2:30
    4 x 50 free 6,5,4,3, breaths total per 50 rest :10
    100 IM perfect
    above x 2
    second round can be pull or swim with fins
    5,200

    Wed. 7/29
    Warm-up
    400 (75 free/25 fly)
    300(75 free/25 back)
    200 IM dril
    100(75 free/25breast)

    Main Set
    10 x 50 @ 1:15-2:00(any stroke)
    #1 4 strokes FAST
    #2 6 strokes FAST
    #3 8 strokes FAST
    #4 10 strokes FAST
    #5 FAST
    above x 2

    300 free @ 5:00-6:45
    200 free @ 2:40-4:30
    100 free @ 1:20-2:15
    above x 3
    #1 swim/ #2 pull/ #3 kick with fins

    1200(100 free/100 best/100 free/100 worst/100 free/100 IM)x2
    4,500

    Thu 7/30
    Warm-up
    200 free/100 IM x 4=1200

    Main Set
    800 free pull
    build by 200's rest 1:00
    4 x 50 fly(25 strong/25 kick) rest :20
    800 free negative split rest 1:00
    4 x 50 back(25 strong/25 kick) rest :20
    400 free swim with fins build by 100's rest :30
    4 x 50 breast(25 strong/25 kick) rest :20
    400 free kick with fins negative split rest :30
    4 x 50 free(25 strong/25 kick) rest :20
    100 easy
    4,500

    Fast Friday 7/31
    Warm-up
    1200 choice loosen up or until 6:30

    Main Set
    40 x 50
    1-20 swim
    pick 1 pace and try to hold the whole time
    4 @ 1:05
    4 @ 1:00
    4 @ :55
    4 @ :50
    4 @ :45
    (wear fins if needed to make the interval)
    100 easy
    21-40 kick same way
    4 @ 1:15
    4 @ 1:10
    4 @ 1:05
    4 @ 1:00
    4 @ :55
    pick 1 pace and hold(wear fins only if needed)
    100 easy

    400 free pull DPS
    under 35 strokes per 50
    3,800
    Categories
    Swim Workouts
  5. 7-29-2009 Swim

    by , July 29th, 2009 at 08:16 AM (TJ's Blog of Slow Swimming!)
    I am almost embarrassed to put this one down, but I may as well record my laziness as well as my motivated practices!

    I swam 2200 meters today in 45 minutes.
    I swam a 400 free w/u
    3 times through without stopping
    50 back
    150 free
    50 2-1-2 fly
    150 free
    50 breast
    150 free.

    I certainly didn't set the pool on fire with pace or anything, but I kept my heartrate up with the occasional spikes (induced by back and fly) for 45 minutes.
    Despite my lack of swimming lately, my backstroke is feeling stronger and I think I have to up my intervals to 100s!
    Categories
    Swim Workouts
  6. Wednesday 7/29 - Back to YUCK

    by , July 29th, 2009 at 07:36 AM (Mixing it up this year)
    Today was not one of my good days but that is expected, just didn't have the speed or strength today. Nothing really hurt I just felt I couldn't move. Yesterday worried me alittle since I felt fairly fast then.

    1000 Free as 200 swim/pull/swim/kick/swim

    8x25 @ 1:00 Free Odds Sprint from dive, evens EZ held :18's on fast ones (seemed like no speed even my legs failed me)

    500 Free kick w/fins every 3rd 50 moderate
    12x50 @ :05R Fly drills w/fins

    8x25 @ :30 odds Fly sprint w/fins, evens EZ Free w/fins held :19's on the fly (seemed like I had more speed here)

    500 Free EZ

    Total 3000 meters

    Did a few drills with the girls today but mostly just coached from the side of the pool. Did about 500 easy fly drills.

    Updated July 30th, 2009 at 07:41 AM by Donna

    Categories
    Uncategorized
  7. Tuesday Masters

    by , July 29th, 2009 at 02:17 AM (Swim like an Orca, but faster !)
    Western Slope Aquatics- Aquasol Masters
    Couch Janine

    Warm (got in 1/2 hour early) 800
    (200 FR, 100k, 100BK, 100 BR, 100FR w/snorkel, 200FR)
    Main
    4x200 3:00 (2:50)
    Kick
    10x25 K FR/BR :45
    Drill
    5x50 BK Drill Vertical (Titanic) keep one arm up..
    100 BK
    Pace
    10x50 FR 1:00 (was holding :34/:35)

    250 IM 25Fly/50Bk/75BR/100FR
    ( this was suppose to be flipped with 100Fly/75BK/50BR/25FR 4x)

    200 W/D

    3150 SCY

    It will be 10 more months until I have my first year with continuous training in a Masters/Team setting, but I'm approaching a year in self-training; albeit pathetic self training. I started with the YMCA lap swimmers in August 2008, without much of a clue about what I was doing. There were some setbacks in my training, but I couldn't really define any goals until October 2008 when I received schooling in humility at the Sacramento Pentathlon, just 5 events; 50's in all strokes and a 100 IM SCM. I was pretty much dead last in all events. Now as I approach October, I'm beginning to wonder if I did enough. The first year has been very laborious and taxing. Time really does fly, missing a workout or two (or a week) seems to have far reaching consequences, you can never make it up... If there has been any benefit, it has been in my health and physical appearance. When I go in for checkups, I enjoy hearing that I have perfect health. Perhaps within my personal pursuit of excellence, I have found a healthy lifestyle.
    I have also found new friends and enjoy reading about others who, in various levels of excellence, share there daily workout's and life experiences in swimming via the USMS blogs.
    Categories
    Uncategorized
  8. Fat Man's post stress test swim 7/28/09

    by , July 28th, 2009 at 10:49 PM (Fat Man back in the Pool)
    Stress test in this morning. Found that I have a new signigicantly lower max heart rate for cardio-interval training - too bad that swim coaches don't believe in it.

    Aquatic Center 50 M

    500 Warm up

    3 x 3 x200
    Set 1
    200 Kick Swim IM by 25 :30 Rest
    200 Free Sprint blue zone; 20 sec Rest
    200 Free Neg Split :20 Rest

    Set 2
    200 IM 25 drill\25 Swim :30 seconds rest
    200 Free build by 50s :20 rest
    200 Free

    Set 3
    200 IM AFAP :30 rest
    200 Free DPS - skipped first 100
    200 Free AFAP

    400 Swim - Kicked 300 instead - IM w no board

    2600 Meters - 1 more swim before NOAC. I hope I can squeeze in at least one there - will carry gear.
    Categories
    Uncategorized
  9. 7/28 Gym and Swim... stormed out

    by , July 28th, 2009 at 09:42 PM (FREEDom)
    6am Gym
    My usual dryland circuit, mostly maintenance/adaptation lifting. Nothing to heavy, just trying to maintain for now.

    on the dual cable cross machine:
    3 x 20 shoulder abduction, 25lbs
    3 x 20 shoulder adduction, 20 lbs
    2 x 20 twists, each direction 120 lbs
    3 x 15 single arm lat pull downs, 60lbs

    Leg machines:
    3 x 15 leg press 210, 230, 250 lbs
    3 x 30 sec hold each leg extension, 65lbs
    2 x 20 hip abduction/adduction 100lbs
    3 x 15 prone leg curl 90lbs

    2 x 12 dumb bell bench press, 40 lbs each. I had not done any bench press in a while since I had a slight shoulder tweak. Started light today, but still felt like I hadn't done these for a while for some reason.
    2 x 2 min incline situps
    2 x 20 back lifts

    20 min jog on treadmill
    20 min stretching

    6:30pm SCY

    Regular masters swim... but got stormed out after about 450 yards of warm up.

    I'll be traveling Wed - Fri, so hope to get a swim or two in while on the road.
  10. Tuesday's Swimming at FPAC

    by , July 28th, 2009 at 08:20 PM (Swimming, Life, and Other Stuff!)
    Tonight's swim was with the Nasti's LCM. Lanes were packed! It was fun to be there! Here's the wo I did (I added some to relieve my taper tension)

    *1,000 warm-up swim
    *3 X 100 on 2:15 (all-out sprint from 15m in and out and focus on good turn) my turns sucked
    *200 Pull with paddles
    *4 X 50 on 1:15-sprint hard w/fins-I didn't do fins; they make my freestyle timing feel discombobulated.
    *3 X 100 on 2:15--hard from 15m to wall and out and 15 m to finish.
    *300 easy swim-pickup from 15m to turns and out.
    *4 X 50 Sprint on 1:00
    *rest and 100 at an all out effort---Rest 1 minute and do another one!
    *200 Cool-down swim
    *200-50-150-50-100-50 swims on 1:00 per 50 int(this was xtra with some non-nats people)
    3,400 LCM (lately the longer I swim the better I feel. It is taking my shoulder/neck awhile to warm-up

    I am getting excited about nationals. It's really going to be fun to see all of you swim in person. I enjoy reading everyone's workouts, meet stories, and thoughts about life in general. It will be like the last piece of the puzzle!
    Categories
    Uncategorized
  11. Tuesday, July 28

    by , July 28th, 2009 at 04:05 PM (The FAF AFAP Digest)
    Weights Lite:

    bench press, 50 x 3 x 8
    HS hi row, 70 x 2 x 10
    prone scapular scrunches, 2 x 25
    internal and external rotators on cable machine, 10 x 3 x 15, each arm
    seated straight arm dips, 45 x 3 x 25
    3 point arm extensions, 3 x 2 x 15

    I'm done with all weights and core now. Will only do RC work until Nats.

    Swim/Solo/SCM:

    Swam in hot outdoor gym pool. No backstroke attempted. Mellow recovery workout. There wasn't even a pace clock on deck.

    Warm up:

    650 swim, kick, drill

    Main sets:

    10 x 25 UW shooters

    10 x 50 flutter kick w/board

    50 EZ

    16 x 25
    odds = easy speed fly
    evens = EZ

    150 C/D

    Total: 2000 meters

    Massage

    Got a deep tissue massage today. She really worked over the calves and mid back area. I blame the mid back tightness on fly.

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

    I managed to dig up my official split request form and documentation and PDF them to Mary Beth Windrath. I'm lucky I found them, usually I don't hold onto things like that. Lesson learned. She still had had no response from the Southeastern TT Recorder. But will include my 100 back time b/c of my back up documentation. Right now, I'm tempted to not swim in the Dixie Zone region since two different TT recorders couldn't do their job. Geez.

    Looks like tech suits will be legal until May 2010. Happy about that. Think FINA should regulate rather than punting. Plus, Rocket Science does not accept returns (check website carefully!). So I am the owner of the Sprinter suit, which I'll have to give a spin this fall.

    Got another good night's sleep. But have been feeling groggy during the day. Hope this side effect goes away.
  12. Sarasota Y Sharks Masters 5:30 Workout - 7/29/09 -LCM

    by , July 28th, 2009 at 01:57 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM

    WARM UP:
    1X 100 2:00
    1 X 200 4:00
    1 X 300 5:30
    1 X 100 1:40
    1 X 200 3:20
    1 X 100 -

    4 X 50 Kick 1:20
    1 X 100 swim easy 2:00
    4 X 50 Kick 1:20

    10 x 50 1:10
    Choice
    odd: easy
    even: @85/90%

    8 X 25
    odd: blocks, great breakout plus 2 strokes
    even: build to race finish

    RACE PACE SWIM:
    1 x 200 broken, choice
    :10 @ each 50

    **Nationals swimmers warm down**

    1 X 300 5:00
    4 X 50 1:00
    Repeat the set three times.
    Descend the 300's 1-3

    WARM DOWN: 4 X 50 easy 1:00

    4100M
    Categories
    Swim Workouts
  13. 9 Days To Go!!!

    by , July 28th, 2009 at 01:19 PM (A comfort swimmer's guide to easy swimming)
    Tuesday, 7/28/09

    SCM, Solo

    swim 200 as 100 free/100 back
    kick 200 on back, dolphin and flutter
    pull 100 free w/p&b
    pull 100 back w/buoy only

    6 x 50 w/15 sec. rest
    alt. drill/build by 25
    (went 2x fly-back-free)

    3x around: 1 round each fly, back, free
    all smooth/easy stuff is free.
    {
    25 smooth, 5 sec.
    12.5 fast, then 12.5 easy, 5 sec.
    25 swim fast in between the flags, 5 sec.
    25 smooth, 5 sec.
    12.5 easy, 12.5 fast, 5 sec.
    25 smooth, 15 sec.
    25 fast, 10 sec.
    25 easy, 1 minute
    }
    (the fly was pretty ragged, but the other 2 went ok)

    swim 6 x 50 from mid-pool: odds easy; evens fast turns and breakouts
    (did 1-4 free, 5-6 back)

    swim down:
    600, free and back by 100's

    Total: 2400 meters
    Categories
    Uncategorized
  14. Tue Jul 28th, 2009

    by , July 28th, 2009 at 11:13 AM (Ande's Swimming Blog)
    Tue Jul 28th, 2009

    Swimming Bans High-Tech Suits, Ending an Era

    13th FINA World Championships 2009 - Roma (Italy) are going on
    Day 3 finals begin at noon EST / 11 central
    Watch it on Universal Sports



    TODAYS SWIM PRACTICE


    LCM
    6:00 - 7:30
    whiteny Coached
    Garrison pool

    Warm-up
    400 fr
    100 k
    400 fr
    100 k

    Main Set

    4 x 200 on 2:45
    4 x 150 on 2:20 breathe 6, 5, 4, 3 times per length
    4 x 100 on 1:20
    4 x 050 on 0:50 breathe 6, 5, 4, 3 times per length
    100 IM

    repeat above set again
    todd did the 200's on 2:40, had trouble with em, skipped a 100
    felt a little out of shape from missing work outs last week and sore from my long walk



    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
    Swim Workouts
  15. vegas vacation workouts

    by , July 28th, 2009 at 11:00 AM (Ande's Swimming Blog)
    VEGAS TRIP

    Thu July 23
    Did not train


    Fri July 24th
    http://members.cox.net/lvswim/
    went to the 5:30 practice at the Desert Breeze Pool 8275 Spring Mountain Rd
    but it was closed so I drove over to the
    Henderson Multi-Generational Complex at 250 S. Green Valley Pkwy
    arrived at 6:00 am
    when I dove in the team just started a set of 100's
    100 fast on 2:00
    100 easy on 2:00
    did 7 or 8 rounds
    held 1:07's on fast ones
    last fast one was 1:02 or 3


    Sat July 25th
    masters didn't have practice so I trained
    with the USS team practiced 9 - 10

    4 x 300

    6 x 150

    24 x 25 on 50
    odds from a dive fast
    evens easy


    Sunday
    walked 8 miles from MGM to the Stratosphere and back
    swam easy in the MGM pool


    Monday
    did not train
    Categories
    Swim Workouts
  16. Tuesday 7/28 - Not bad today

    by , July 28th, 2009 at 07:29 AM (Mixing it up this year)
    Today didn't feel quite like yesterday morning. Had some speed but still not much.

    500 Free every 3rd 50 drill
    5x100 @ 2:30 IM drill Fly, pull Back, kick Breast, swim Free leave board in mid pool

    500 Free kick w/fins every 3rd 50 moderate
    300 Free kick w/fins drills
    8x25 @ :45 Fly w/fins #3&6 FAST held 19's on fast ones was ok but not great rest EZ

    10x50 @ :10 R Breast Drills
    500 Free moderate last 100 EZ

    Please feel free to comment on my taper I am winging it here. I didn't fell like garbage today so that is making me alittle nervous.

    Total 3000 meters

    Tonight we did 200 Free for warmup then 52x25 breast drills. for a total of 1500 yards

    Updated July 28th, 2009 at 08:23 PM by Donna

    Categories
    Uncategorized
  17. Back in the California sun and pollution

    by , July 28th, 2009 at 12:46 AM (Swim like an Orca, but faster !)
    Western Slope Aquatic's - YMCA Open session
    Solo - BYO

    I borrowed one of Chris's (Marks) workouts

    Warmup (600) 200FR, 100 BK, 100BR, 200 K

    4 x 250 on 4:00,
    1: 200 strong + 50 easy(FR)
    2: 150 strong, :10 rest, 50 fast + 50 easy(FR)
    3: 100 strong, :20 rest, 100 faster + 50 easy (BK)
    4: 4 x 50, :10 rest, descend by 50s + 50 easy(BK)

    100 easy

    7 x 100 kick on 2:30, Did all with fins to speed things up,
    did mostly dolphin on back, Fly kick and Fly kick on side w/ snorkel

    400 cruise free pull (paddles & buoy)
    100 easy

    I skipped the Sprint 25's due to increasing small people invading my lane.


    200 Cool Down

    3100 SCY

    Good to be back at the home pool, somewhat...While I was in Oregon didn't miss the 100 degree heat, nor the polluted air in El Dorado. Couldn't make it to the Masters workout tonight, so I dropped in during a open session...Its nice when it first opens, however later on the wee-people start filling the pool...Most of the kids that come are non-swimmers, they are more like floaters, jelly-fish, they drift into your lane and you run into them, especially during backstroke!
    Categories
    Uncategorized
  18. 7/26 Jog and Swim

    by , July 27th, 2009 at 09:43 PM (FREEDom)
    7am jog
    Ran about 30 minutes around the local sidewalks. Nothing too fast, still trying to keep it more aerobic for now. The good news is my left leg, which was rather sore, felt fine. So the rest over the weekend must have helped.

    6:30pm SCY
    Regular masters workout. Small turnout for some reason, just me, Dr Mike, Joe, and Matt. Had my own lane... but still had trouble swimming straight . Water was nice. Beth coached.

    Warm up
    400 300 200 100 swam about 600

    Set 1
    20 x 25 on :25 mid pool start 25s, work on turns. Beth coached us up afterwards about our sloppy turns. I'm sure it wasn't me. My turns are in a class of their own.
    100 easy

    Set 2
    8 x 25 on :30 fly
    100 easy
    4 x 50 on 1:00 back. Started to work these a bit, mostly trying to keep the kick going.
    100 easy
    4 x 75 on 1:20 assigned was some stroke I don't understand, so I swam back. Worked pretty good, got down to :52 - 53s.
    100 easy
    4 x 100 on 1:40 free. Pushed these a bit, trying to keep it long/strong. Went 3, 2, 3, 1.
    100 easy

    Set 3
    6 x 150 on 2:20 pull w/ paddles. I snorkeled 3, went 1:41s, then dropped the snorkel, and went 1:39s.

    2 x 25 on :45 all out. ugh

    200 easy

    I felt a bit stiff in the water, but pretty pleased with how I actually swam. The rest probably helped. I feel my legs may be getting a little better/stronger from the running and biking, and focused on a decent kick in set 2.
    Tags: running
    Categories
    Swim Workouts
  19. 7/25 7AM Bike ride

    by , July 27th, 2009 at 09:28 PM (FREEDom)
    Rode 46 miles around Suncoast Trail and Starkey Park. Mostly flat. Nice ride, good weather if a bit warm and humid, but that's Florida in the summer. I had hoped to make it back in time for 10am masters swim practice, but was running too late.

    Ended up taking it easy most of the rest weekend.
    Tags: bike
    Categories
    Uncategorized
  20. Monday, July 27

    by , July 27th, 2009 at 08:26 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    750 variety swim, kick, drill

    Transition set:

    6 x 75
    25 UW shooter on back + 25 feet first scull + 25 easy speed fly

    50 EZ

    Speed work:

    3 x (100 broken backstrokes w/ fins, 15 second rest at 50, + 200 EZ)

    Went 26/29 (kid interruption on second 50), 26/27-28, 26/27

    50 EZ

    2 x (AFAP 50 w/fins + 100 EZ)
    went 25 on fly, 22-23 on dolphin kick shooter

    50 EZ

    5 x (25 AFAP + 50 EZ)
    3 fast free, 2 fast flutter kick shooter

    125 C/D

    Total: 3050

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

    Didn't feel the greatest. Kinda tired afterward from the sprinting. I may need to shift into super loafing mode. I've sort of lost track of how close Nats is ... I barely know what day it is lately ... thought it was Tuesday most of the day ...

    I can't wait to swim in my pool without all the loud nasty interfering children --- why, they're enough to make a person want to have a vasectomy! One kid just walked off with my fins today.

    Did get a second good night sleep in a row. Was very busy today and have some running around to do tomorrow wrt All Stars. That meet is a zoo. I'm just hoping I can at least watch my kid. I hate it when grown adults insist on saving seats for 24 hours and won't budge to let others watch their kids race. I can forsee the need to be f'in beech ...

    The food front is pretty much the same. I've just been eating a bit more pasta and some sandwiches instead of salads for lunch. I've tried switching my glass of chard to the dinner/happy hour. That just makes me tired all evening ...

    Mini Mono and I are going to get pedicures and massages together tomorrow. I've been babying her more than usual.

    Updated July 27th, 2009 at 09:15 PM by The Fortress

    Categories
    Swim Workouts