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  1. Sarasota Y Sharks Masters 5:30 AM Workout -06/04/10

    by , June 3rd, 2010 at 03:18 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    I'll be heading to USMS Swimfest on Friday. I am going to go ahead and post workouts through next Tuesday.


    WARM UP:
    1 X 200 3:30
    4 X 75 1:15
    1 X 200 3:00
    4 X 50 :45

    1 X 200 kick 2:15
    5 X 50 kick 1:00
    Twice through

    1 X 200 50 stroke/50 free 3:40
    2 X 75 50 stroke/25 free 1:20
    4 X 25 stroke :40
    Break between rounds.
    IM'ers: 1 round fly, back, and breast.


    1 X 100 moderate 2:00
    2 X 50 sprint 1:30
    1 X 50 easy 2:00
    Four times through

    WARM DOWN: 4 X 50 easy 1:00

    4350 Y/M
    Swim Workouts
  2. Fast Friday on a Thursday, Thu June 3rd, 2010

    by , June 3rd, 2010 at 01:12 PM (Ande's Swimming Blog)
    Thu June 3rd, 2010 Fast Friday on a Thursday

    lifted weights 5:15 am - 5:50

    Austin, UT Swim Center
    Whitney Coached
    swam with Max, Larry, Chris, Tyler, Teneille, Pat, & Beth
    BUT No Jon Mike or Todd
    dove in 1st

    WARM UP scy
    400 fr
    300 fr
    200 drill
    100 k went 1:30
    100 k went 1:21

    20 x 50 on 1:00
    odds easy finger tip drag
    evens 200 pace:
    held 30's & 31's went 28 or 9 on last one

    200 easy

    20 x 100 on 2:00
    odds easy finger tip drag
    evens 400 pace:
    started out at 1:10,
    then dove & held held 6's & 7's
    went 64 on #18 &
    63 on #20
    these were hard

    100 easy

    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX

    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES

    does anyone ever read my blog to the very end?
  3. Tue Jun 1 2010

    by , June 3rd, 2010 at 12:24 PM (Ande's Swimming Blog)
    did it


    think it was

    1000 warm up &

    2 rounds of
    5 x 300

    don't remember
  4. Still feeling the taper?

    Now that I’ve gotten over my soreness from Monday’s rowing, I finally had a swimming workout where I felt really fast and loose and good. I walked over to the morning TNYA practice. The pool temp was back down to 80 degrees—hurray! Here’s what we did:

    800 scy warmup

    300 swim (100 FR / 100 BK / 100 FR) @ 4:15
    10 x 25 ST (alt. 2 DR / 2 swim) @ :35
    3 x 100 FR @ 1:20 [swam these right arount 1:16]
    5 x 50 @ 1:00 (2 recovery, 3 desc) @ 1:00 [32 on fastest one]
    100 easy

    Then a variation of the above:

    10 x 25 ST (alt. 2 DR / 2 swim) @ :35
    6 x 100 FR @ 1:25, 1:20, 1:15, 1:25, 1:20, 1:15 [13, 15, 13, 20, 15, 12]
    5 x 50 @ 1:00 (2 recovery, 3 desc) @ 1:00 [30+ on fastest one]
    100 easy
    [I chose to go in the middle of the lane on the first round of this and felt a little squozen between lanemates ahead and behind me. On the second round I asked to go first and enjoyed the comparative roominess. My times were good for me, and it felt easy. Could I still feeling my taper this far out?]

    Next was a kicking/hypoxic set:

    3 x (2 x 75 kick @ 1:30, 4 x 50 swim w/ limited breathing @ 1:05) [I actually only did 2 rounds of this and did them mostly warmdown. Sometimes I have just so much effort in me, and today I think I must have used it up on the preceding set.]

    Then I hopped in the slow lane, where all the swimmers had gotten out early, and did sculling and stretching for the last few minutes of practice.

    It was nice to have a workout where my body felt good in the water, and eager to swim! Plus I have a massage scheduled for later this morning. It’s a good day.
  5. Thursday's Fun

    by , June 3rd, 2010 at 08:46 AM (Adventures in Swimming)
    Swam at the Gahanna Y with a couple of friends.
    They called this a Janet Evans Set??

    Everything is on a 1 min per 50 cycle
    300 Swim
    2x250 Kick
    3x200 1st and Last 25 Stroke
    4x150 Pull and Descend
    5x100 Breath 4 and Descend
    6x50 Descend

    100 ez
    50 Sprint Stroke
    100 ez

    Today felt a lot better than yesterday.
    Held 2:40 on the 200's with back as stroke
    the 150's from 2:00 to 1:50
    the 100's from 1:20 to 1:07
    the 50's from :40 to :31
    Last 50 sprint i swam back on :32

    Hope I have some left for tomorrow's swim with
    the Sharks.

    Updated June 3rd, 2010 at 08:56 AM by Bo Martin

    Swim Workouts
  6. decisions decisions

    by , June 3rd, 2010 at 07:33 AM (Mixing it up this year)
    This morning I knew I needed to just go slow but then a part of me wanted to push myself once I got warmed up. So Happy medium was reached. 80% level of effort.

    1000 Free as 200 swim/pull/swim/kick/swim
    500 Free w/fins alt 100 slow/100 moderate
    10x100@1:45 Free w/paddles & bouy this is were I wanted to hold race pace but decided to hold 5 seconds slower.
    300 Free kick w/fins
    200 Fly drill 1 arm good motion to loosen the lower back

    Total 3000 meters

    meet tomorrow doing the 800 free with the kids.
  7. ART, Swim, Smoothie! 6/2/10

    by , June 2nd, 2010 at 09:54 PM (The Labours of SwimStud)
    Well I started off the day by visitin an ART practitioner. he had a USA swim shirt on, and is a swimmer too...although in triathlons but swam as a kid. Atleast I think he will understand swimmer issues and not try to fit runner's solutions around my problems.
    Session went well and what he found seemed to jive with my intuition about what is going on with my hip and knee.
    Went swimming but had to settle for SCY but it went thusly:

    200 Kick
    200 Pull paddles
    200 Swim
    I did the 2nd run through ans fly kick with fins and the swim as 4x50 fly swim on the 1:30

    10 x 125 FR 2:00 held them and #8 felt phenomenally great!
    4 x 50 EZ
    10 x 75 Odd FR/Even BR 1:15/1:45 BR felt awful and like I was drowning.. I couldn't get it right today...but it happens

    300 Fin Kick
    6 x 50 EZ

    Went to lift after wards and as a change I did 2 x 15 dumbell squats 40lb and then 30lb.
    Also did dumbell press and pec fly instead of the machines. Pressed with 35 for higher reps and to be cautions of straining the shoulder on first
    . Did d 2 set routine which I think I will try this summer 2 sets higher reps..more variations..see what happens.

    Guzzled a muscle milk after practice and then late at home washed down dinner with a fruit smoothie. Need to get ginger to add to the is supposed to be a natural anti inflammatory and analgesic...

    Updated June 2nd, 2010 at 11:08 PM by SwimStud

  8. "Sleep It Off" June 2, 2010

    by , June 2nd, 2010 at 04:20 PM (The FAF AFAP Digest)
    I consulted my doctor today about my ongoing malaise, for which JimRude has taken responsibility. He said there is a nasty 2 week malaise like virus going around and that I should just "sleep it off." I will do my best in this respect; I would just like it to be gone by the weekend during which a malaise is decidedly contra-indicated. Though Jim gallantly took full blame, I wonder if it is the result of some funk from Nationals? Several people I know have come home and been quite ill.

    Mike left an interesting link to an article in the NYT re: massage. The article, which reports on a scientific study, concludes that post exercise massage “actually impairs removal of lactic acid from exercised muscle.” So it made me wonder whether massage really does speed recovery (as I was opining after my post Zones massage). I suppose it could speed recovery for reasons unrelated to lactic acid. I certainly have been going the passive recovery route ... and am currently re-watching Lost with Mini.

    Mike suggested that massage might help sickness. Anyone have experience with this? I've heard that, if you have symptoms, it can bring on the illness like gangbusters ...

    Given that this is the lengthiest time off I've had in ages, I'm hoping it doesn't hinder my workout mojo when I return and make me a wuss. My son opined that this was a likely result of taking complete rest as opposed to recovery type exercise. Of course, none of his opinions have any valid basis either. I am trying to stave off being a "wuss" by being a Snotty Forum Poster.

    BTW, Dr. Jaeger (who teaches Evidence Based Medicine at Mayo) reported back to me that Metagenics products are sold in the Mayo store, not the Mayo pharmacy. He's not sure how they got the product space. I agree with him that the marketing of supplements is far ahead of the scientific study of such supplements. Nonetheless, I have received my 7 Exfuze sample and took my first shot today!

    Ok, time to get off the couch and go back to my almost full time chauffeuring duties.
  9. Dreadmill workout

    by , June 2nd, 2010 at 03:31 PM (Elise's Fitness Fun)
    I didn't get up early enough to run outside before the bad heat hit, so hit the treadmill at the gym for a quick workout. Did 2 miles alternating 2 minutes easy, 1 minute hard. On the easy segments, I kept the pace at 5.5 mph. On the hard segments, I increased my speed thoughout the run until I was running the fast segment at 9.0 mph.

    After the run followed it up with the following core exercises:

    1 set of 100 bicycles

    20 torso twists

    20 knee lifts/leg raises

    3 sets of 10 toe raises

    Lately, I've gotten big on adding in little places I can burn calories. For example, yesterday instead of driving to the fire station to vote, I walked. Got in a one mile walk just doing this. On my days off or where I have so much going on I can't get to the gym or pool, I think I'll find ways to walk more.

    Updated June 2nd, 2010 at 03:54 PM by elise526

  10. Sarasota Y Sharks Masters 5:30 AM Workout -06/03/10

    by , June 2nd, 2010 at 03:02 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    4 X 100 1:45
    2 X 200 3:30
    8 X 50 1:00

    5 X 100 Kick 2:30

    8 X 200 Free 3:20
    1-4: negative split
    5-8: descend

    1 X 100 easy free 2:00
    4 X 50 fast/choice 1:30
    Three times through, with break.

    3 X {Start-turn-finish

    6 X 50 1:45
    odd: blocks/fast
    even: easy

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  11. Wednesday, 6/2/10

    by , June 2nd, 2010 at 11:53 AM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm – up (700)
    500 Mixer (swim, drill, kick)
    (did 200 free, 100 kick, 200 IM drill)
    8 x 25/40 descend 4
    (did back on all)

    Main Set: Free (1600)
    1 x 400/15 sec rest, Build (6:15)
    4 x 100/1:40, Pace (1:30-:31-:32-:33)
    1 x 400/30 sec rest, Build (6:23)
    4 x 100/1:50, Stronger Pace (1:30-:29-:30-:29)

    Kick (400)
    16 x 25/45 Fast in between flags!
    (1-4 dolphin on back, 5-8 back kick, 9-12 free w/ board, 13-16 back kick)

    Warm down
    100 easy
    Total: 2800 meters
  12. Keep on Rockin' 'Cause it Ain't Even Four(hundred)

    by , June 2nd, 2010 at 11:46 AM (Too Neurotic to be Suitably Aquatic)
    Today's workout was taken right from the discussion forums here on USMS, because now that I've discovered this treasure trove, I'm having a hard time not spending too much time here... We used [ame=""]Coach Jennifer's[/ame] Wednesday workout, although we turned some of the kicking into stroke work, and I kind of petered out at the end, because I was talking Important Team Business.

    Without the music being piped in, I've noticed that I have whatever song I heard on the radio last stuck in my head as I swim. This morning, I heard:

    [nomedia=""]YouTube- BLACK CROWES I Ain't Hiding[/nomedia] on WDST, a wonderful local station out of Woodstock, NY. Even though I don't know any of the lyrics, or how most of the melody goes (took me a while to figure out what it was even called) the drumbeat is perfect for swim pace, and I think I might see if the Library can provide me with a copy for general team use.

    Good workout today. I banged out a 400 pull to the beat, and got far enough ahead of my lane mates to stop and ditch the bouy at the 300 yard mark, which is where that damn styrofoam always slips down to my knees.

    PS - Can anyone point me in the direction of a good mini-taper workout? Some of us are going to the LCM Metropolitan Meet at Flushing Meadows on Sunday, and I want to get there somewhat rested for my 50's.

    Updated June 2nd, 2010 at 11:54 AM by swimmerb212

  13. IM Wednesday

    by , June 2nd, 2010 at 11:37 AM (Adventures in Swimming)
    Swam with Columbus Sharks
    Only a few days left with coach Renee.
    Then I have to coach all workouts till we
    find another coach to split duties. For some
    reason there are not a lot of people wanting
    to coach at 5:45 am :-(

    200 Swim
    100 Kick
    200 Swim (I think)

    Set 1
    Anything ending in 5 is kick, the rest are drill
    10-15 r on everything
    25 Fly
    50 Fly/Bk
    75 Fly/Bk/Br
    100 IM
    100 Free (Swim)
    100 IM
    75 Fly/Bk/Br
    50 Fly/Bk
    25 Fly

    Set 2
    300 IM Build each 75
    225 IM no Free (Work the Turns)
    150 IM 25/50/50/25
    75 IM no free HARD

    Set 3
    4x125 Free Descend on 1:55

    25 Under Water, 25 ez

    Warm Down

    I felt like a LOG today.
    I didn't eat very healthy the last couple of days. It's amazing how much diet effects my
    swimming. Hamburgers, hotdogs, Cake and Ice cream are not good energy food. But I had
    to eat what was leftover from the party with my kids on monday. No sense in wasting food
    and beer :-)
    Swim Workouts
  14. Easy distance today

    by , June 2nd, 2010 at 07:23 AM (Mixing it up this year)
    Am swimming the 800 Free in Atlanta on Friday with the kids so starting to cut back alittle.

    1000 Free EASY
    500 Free kick w/fins every 3rd 25 FAST
    1000 Free w/paddles, bouy & snorkle worked this one
    500 Free kick w/fins easy
    500 Free as 50 swim/50 drill

    Total 3500 meters
  15. Tuesday, June 1, 2010

    by , June 1st, 2010 at 10:16 PM (Keepin Track 2010)
    Ran 2.6

    WU 800+

    K 300 with fins
    Swim 3x (300, 200, 100) on 1:30 base
    1st pull
    2nd swim
    3rd swim with fins

    K 300 specialty
    S 6x50 drill 25, swim 25 on 1:00

    Go home.
  16. You can turn anything into exercise

    This morning I swam with TNYA. The pool was a little on the hot side, and I was very sore from rowing yesterday. I just wasn’t feeling the love from the water, and ended up getting out early. Here’s what I did:

    400 scy warmup

    10 x 50 @ :50 w/ long breakouts, odds FR, evens ST

    Kick set: 25, 50, 75, 100, 75, 50, 25, all @ 1:30

    4 x 225: 2 FR @ 3:10, 2 IM @ 3:40

    Then I went over to the Y for a good long stretch and light weights. While I was there I watched some of a new class the Y is offering, called “Conductorcize.” I got a giggle from the name, but once I watched “Maestro Dworkin” and his acolytes for a bit, the whole thing started to seem really charming, and a great fit with my Y’s Active Older Adults program, which tends to be as much about socializing as exercising. (There are plenty of very active seniors who work out very hard at the Y, including one man who lifts prodigious amounts of free weights, but the AOA program draws a different crowd).

    But while I enjoyed watching the conducting action (the stretching balcony overlooks the group exercise studio), it did strengthen my conviction that classes that end in “-cize” and “-obics” are probably never going to be my thing. (I have a long-standing prejudice against aerobics and its ilk dating from my days as a basketball player in the 80s, when aerobics classes started pre-empting open court time.) The one exception has been my rowing class, which started out being called “OarRowBics” but soon got changed to “Power Rowing.” I have a hard time picturing myself happily Conductorcizing at any age, but who knows? In any case, this class made me smile--there is something whimsical and sweet about a roomful of folks having a really great time waving take-out chopsticks in time to music. (As long as it doesn’t come to a pool near me—please please, no taking over the lap lanes for AquaConductorcizing to Handel’s “Water Music.”)
  17. Sarasota Y Sharks Masters 5:30 AM Workout -06/02/10

    by , June 1st, 2010 at 04:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    1 X 250 4:15
    1 X 150 2:30
    1 X 50 FAST 1:00
    Three times through

    1 X 200 kick 4:30
    6 X 50 kick 1:00

    1 X 100 moderate 2:00
    1 X 75 fast 1:30
    1 X 125 moderate 2:30
    1 X 50 fast 1:30
    Three times. All choice


    1 X 300 5:00
    1 X 200 3:00
    4 X 100 1:30

    8 X 50
    Blocks/25 sprint/25 easy

    WARM DOWN: 4 X 50 easy 1:00

    4400 Y/M
    Swim Workouts
  18. Going Nowhere, June 1

    by , June 1st, 2010 at 03:34 PM (The FAF AFAP Digest)
    Blech, blech, blech. Still sick. I'm trying to fend off what seems to have devolved into a sinus infection/bronchitis. Not one stitch of exercise since my last blog entry.

    The only swimming related things I've done are to purchase lifeguards suits, purchase summer league suits, and purchase practice suits. Our summer league kick off meeting is tonight.

    I am also getting massive pressure to be a referee this summer, which sounds decidedly un-fun. Though perhaps over-ruling S&T judges that don't know WTH they're doing would be somewhat satisfying. (evil smile).

    I can't believe it's June 1 already ...

    I received my 3 week trial supply of 7 Exfuse in the mail today. I'm thinking I should wait till I'm healthy to start using it in my smoothies.

    Saw an article in the Post on veggie contamination, akin to the article posted in the GS on protein supplements being contaminated:

    Updated June 9th, 2010 at 07:37 PM by The Fortress

  19. Tuesday, 6/1/10

    by , June 1st, 2010 at 01:50 PM (A comfort swimmer's guide to easy swimming)
    SCM with Carrie

    Warm – up
    300 swim
    3 x 100/1:45, Build
    (did these around 1:30)
    6 x 50, 25 drill, 25 swim
    (did 2 x fly-back-breast with 10 sec RI)
    8 x 25/30, backstroke, pull on lane lines
    (Interesting drill. have only done this once before. It takes a bit of getting used to to judge the right distance from the lane line. Was starting to get the hang of it by the end)

    Main Sets:

    Stroke – Free
    3 x 150 as 25 Stroke/25Free/2:45 – ds 1-3
    (Did back-free times were 2:25-2:23-2:20.)

    1 x 500 kick Timed
    (I can't count past 4 without losing track. lol. I think I did 500 and the time was 11.40 but I'm not sure. Seems like the time should have been faster. I generally do 100 meters around 2:10-15. I did this on my back in streamline.)

    8 x 50/1:10
    Sprint as Fast as possible from the wall to 10-12 m out – both coming and going. The remaining is smooth DPS.
    (did 8 before I ran out of time. 1-6 free, 7-8 back)

    Warm down
    100 easy
    Total 2550 m.

    Updated June 1st, 2010 at 07:08 PM by poolraat

  20. What I've Succumbed to is Making Me Numb

    by , June 1st, 2010 at 10:04 AM (Too Neurotic to be Suitably Aquatic)
    There I was this morning, at the 125 mark of a 200 reverse IM, and disappointed that I had to switch to freestyle just to keep from being a full length behind the other swimmers who were doing the workout. Then I thought to myself, “Here I am, 2 ˝ years into my competitive swimming career, after 30 years of being almost completely sedentary, and I’m swimming with four guys who competed in college. The fact that I’m only 25 yards behind is actually pretty fantastic.” I hit the wall and blasted out the last 50. It felt not so bad, except for the part where I hurt all over.

    It’s an odd week, Coach is away, so we’ve got no workouts and no music. I suggested that the five of us do 200’s, broken up into this and that. I don’t remember exactly what we did, but it was around 3000 yards. Some 200’s were the aforementioned reverse IM, at one point we did 2x100 IM, there were 50’s of kick/swim, and (at my suggestion) 50’s of fly/back, back/breast, breast/free, free/fly. I tried using my move the water bottle over to the next row of tiles trick to keep count, but I forgot which row of tiles was the starting point.

    The guys were attempting to work on their technique, while I tried not to die. And then when we were all done, there were no lights in the locker room because the substitute lifeguard doesn’t have the key to turn them on. Tonight, I’m going to see if I can drag out some glow tape leftover from my theatre days so I can label my shampoo and conditioner, as they look exactly the same, and what’s the point of doing all that swimming if you go to work with bad hair?
    Tags: practice