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  1. Saturday at Forest Park

    by , July 24th, 2010 at 05:59 PM (Swimming, Life, and Other Stuff!)
    I was excited to swim at the park today with Nasti's, it's been a while for me! With the outlandish temperatures being recorded in Indiana this week I knew the water would be uncomfortable. I arrived a bit late and missed a total set. I really didn't mind; I've been working hard this week and felt like an easy day was in order for me. Here's what I ended up doing:

    **8 X 50 Free on 1:00
    **4 X (200 moderate free on 4:00// 2 X 100 stroke on 2:00 // 200 Free w the 1st 100 time trial and 2nd easy)

    2,800 lcm

    Normally I would have kept going and finished up what I missed by myself but today my main goal was to socialize! I hopped out of the water and grabbed a cup'o'joe and spent the next hour or so on deck shooting the breeze with my Nasti friends!
    Tomorrow I will work hard with the motivation of egg/sausage/cheese sandwiches on-deck after the swim!!
  2. July 23

    by , July 24th, 2010 at 05:53 PM (Elise's Fitness Fun)
    Got in a quick 1800 yard workout at the Y

    2 x 300: 100 swim/100 kick/100 swim with 30 seconds rest

    2 x 300 with fins: 100 kick/100 swim/100 kick with 30 seconds rest

    2 x 300: 100 swim/100 kick/100 swim with 30 seconds rest

    On Wednesday, took two walks of 1.25 miles. Thursday, I did absolutely nothing which seems to be typical of my summer mode these days.

    Updated July 26th, 2010 at 09:57 PM by elise526

  3. Freeway Parking Lot

    by , July 24th, 2010 at 02:28 PM (Adventures in Swimming)
    My 15 min. drive to the pool took 1.5 hours.
    Nothing like closing down 3 lanes of 4 lane
    highway for a weekend paving project.
    Then closing the exit rams so I had to drive
    5 miles past my normal exit.

    Coach Alex

    I still got 45 min's of swimming in.

    The team was doing a set of 15 or so 100's
    So i swam about 500 warmup

    6x100 Kick :10r

    3 x (10 x 25 on :25)
    Round 1 Work Breakout
    Round 2 Work Finish
    Round 3/2/1/0 Breaths by 25

    4x75 k/dr/swim by 25 IM order :10r

    Work on turns...

    Alex really helped some swimmers with turns.
    It's awesome seeing normal open turn swimmers
    trying flip turns!!!

    Great Job Coach!!!!
  4. Long-course Saturday

    I went to the early-morning LCM workout at Asphalt Green. Once again, I saw tons and tons of people milling around near the park during my cab ride over. I have been wondering each of the last few weeks why so many folks are out on the street at 5:45 on a weekend morning, but I have finally solved the mystery: they are waiting in line to wait in line for free Shakespeare in the Park tickets. Apparently Central Park is officially closed until 6 am (who knew?!), at which point all these folks stream into the park to camp out and wait until tickets are distributed at 1 for that nightís performance. Mystery solved!

    Hereís the workout I did this morning:

    500 lcm warmup

    8 x 50 FR (25 heads up / 25 dps)

    8 x 50 BK w/ 15m uw kick off walls [I actually managed to get close to 15m underwater, and experimented with different angles off the wall]

    100 sculling

    100 easy

    Vertical kicking (flutter): :10 kick / :10 rest / :20 kick / :20 rest / :30 kick

    200 reverse IM drill

    400 FR pull, negative split

    Vertical kicking (dolphin): :10 kick / :10 rest / :20 kick / :20 rest / :30 kick

    200 reverse IM drill

    400 FR pull

    12 x 100 FR: 4 @ 1:50, 4 @ 1:45, 4 @ 1:40 [I did every 4th one FR/BK]

    Warmdown: 8 x 50, 2 @ :55, 2 @ 1:00, 2 @ 1:05, 2 @ 1:10

    I am feeling pretty tired and sore today, and more just did this workout rather than looking for specific opportunities to work on my individual goals. I did get in some good work on the 50s backstroke, and used the final 12 x 100 to think about my upcoming 2m OW race.
  5. More traffic woes, July 23, 2010

    by , July 23rd, 2010 at 11:36 PM (Swim like an Orca, but faster !)
    Way late again! Commuters have this habit of driving slow when you need to get somewhere!

    Practice on Friday is from 4:30pm-6:30pm
    I got in the water at 5:35 and stayed till 6:15, since I had the pool to myself and the lifeguard needed to close up by 6:30pm

    2x100FR, 100BK, 200IM, 50FR

    Drills for Freestyle
    Coach asked me if she could go, if I was OK with swimming solo, I said no problem.
    { 2x100 FR on side with snorkel and fins with one arm extended with Finis alignment board.
    2x100 FR Swim with snorkel and fins
    Fins and Paddles
    2x100 FR with fins on 1:30
    2x100 FR with paddles and fins
    2x100 FR swim on 1:30 focusing on perfect positioning.
    12x Dive over lane lines and flip without touching. (Coach wanted me to do these.
    50 Cool
  6. 7/23/2010 workout

    Had the day off work today and chilled out. Took my car in to get serviced in the morning. While I was waiting in the lounge area I was fortunate enough to get in one of those massage chairs. It was heaven! I sat in that thing for an hour. In the afternoon I did my "total gym" workout. I really like that machine and will be incorporating that back in my program. I had stopped when I started P90X. After the total gym, I jumped on the eliptical for a half hour then it was P90X time. Luckily today was a stretching day. Swam in the evening.

    25 yard pool
    500 whatever
    10xx50's @ 50 drill/swim
    5x100's @ 1:45 25kick/25scull/25drill/25build

    100 free perfect stroke

    Main Set
    8x100's @ 2:00
    #1 50fly 200 pace/25free moderate/25fly fast
    #2 50back/25free mod/25back fast
    #3 50breast/25free mod/25breast fast
    #4 50free/25free mod/25free fast
    Repeat set. the 50s were to be 200 pace and the last 25stroke should be 100 pace

    100 free perfect stroke

    1x50 @45 free
    1x100 @ 1:30 free
    1x200 @ 3:00 free
    repeat set. the backhalf of each distance was to be negative split

    100 free perfect stroke

    8x25's @ 45 2 of each stroke fast

    200 warmdown
    3700 yards

    Will be on the road at 630 tomorrow morning to head to meet in cincinnati. warmups are at 8 meet starts at 9 and ends at noon no mater what. My order of events will be the 200fly, 400IM, 200free and 50fly. Right now my body is sore, shoulders hurt and i have a pain in the right inner arm by elbow. Ive been icing it and hopefully the inflamation goes down.
  7. Friday, July 23

    by , July 23rd, 2010 at 07:24 PM (The FAF AFAP Digest)
    Whew, as expected, I was bushed today. Just did a couple quickie easy workouts. Did a recovery swim at our summer league pool. At least I had a lane. I dislike swimming outside though. My eyes are very sensitive to light, and I refuse to do any backstroke.


    30 minutes, aerobic mode


    Warm up:

    500 various

    Main Sets:

    6 x 100 free w/paddles

    6 x 75, drill-kick-swim fly

    8 x 50 evil w/fins

    50 dolphin dive

    Total: 2000 meters



    It's official. I signed up for Zones today, all four 50s. I would have liked to get in a 100 back but, as Chris noted awhile ago, there is some fly-back discrimination going on and 100 back is too close to 50 fly. I seeded myself with my Pro times, as I doubt I'll be close to my B70/Jaked times with the new suits and without the same intensity and consistency of training. Jimby and Stud are visiting for Zones. And even Poolraat is considering coming.

    The summer league season is winding down. We have our last Saturday A meet tomorrow. After the girls swim, I am heading to Pittsburgh for a high school grad party. Jimby and I have a date to swim at 4:30 on Sunday. I am slightly concerned that this involves an outdoor pool ...

    I am leaving for the beach after Divisional Champs the following week, and am compiling my reading list. So far, I have:

    The Girl Who Kicked the Hornet's Nest, Stieg Larrson
    A Reliable Wife (which I'm half way through), Robert Goolrick
    Julian, Gore Vidal
    The Almost Moon, Alice Sebold
    The Elegance of the Hedgehog, Muriel Barbery

    Any other good suggestions? I also found this good list: And I've now heard that The Help and Under the Dome are good.

    My red locks seems to have taken a beating this summer. They were a lovely bright ginger in the Baltic. I am now a strawberry blonde. my hair seems to want to revert to a lighter color. But I battle on ...

    Here are some final shots from Stockholm. Pics are the a street in Stockholm (with the beautiful variety of color and styles and roof lines), the Nobel Museum, The Nordic Museum and a couple shots from a canal cruise.

    Updated July 23rd, 2010 at 10:25 PM by The Fortress

    Swim Workouts , Spinning
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    by , July 23rd, 2010 at 05:37 PM (Swimming, Life, and Other Stuff!)
    I like the feel of the day called Friday! It just seems like everyone I run into is in a better mood and ready to celebrate ANYTHING! YIPPEE!

    This morning I signed up for the Big Shoulder's 5K, and the Lakeside Masters Meet(Louisville, KY). Lakeside is a very unusual facility. The outdoor 50 meter pool is the offspring of a quarry in the middle of an older (but very classy) neighborhood in Louisville, Kentucky. The facility has an additional 25 meter outdoor pool and I believe at least one indoor pool somewhere on the property. The complex is named after Mary T. Meagher although I'm not sure of the proper name. My kids used to swim there in a couple of meets during the summer. The parents would take noodles and rafts and float in the main quarry whilst the meet was being contested. We would try to keep track of our kids events so we could hop out and cheer for them when the time was right! LOL! I'm luring my oldest daughter to go with me by promising some power shopping although she claims she just wants to float in the quarry sipping a rum and coke and laugh at me! My main attraction to the meet, besides the quarry was the 1500 freestyle! This will be my first 1500 as a 55 year old. I'm really not 55 till Sept. 10th but I guess LCM ages me up.

    I've swum solo all week at Carmel Aquatic Center. The stifling heat here in Indiana has turned the outdoor pools into a thick, mucus-like snott-a-stew-yuckious liquid. In the spirit of swimming with effort I have moved indoors.
    I basically did the same workout yesterday as I did today. I did almost all freestyle yesterday but an assortment of all the strokes today. Here's the selection from today:

    **800 Freestyle Swim (smooth, bi-lateral)
    **10 X 50 Stroke drill/swim on 1:00 (left arm/ right arm/ fist/ catch-up/ drag)
    **5 X 100 Freestyle on 1:45 interval
    **400 Freestyle (Paddles)
    **8 X 25 Butterfly Drill Cycle (Kris Houchins) on :45
    **8 X 25 Butterfly on :40
    **100 IM recovery
    **400 Freestyle (Pull Buoy)
    **8 X 25 Backstroke Drill Cycle (Kris Houchins) on :40
    **8 X 50 Backstroke on 1:00
    **100 IM recovery
    **400 Freestyle (plain)
    **8 X 25 Drill Cycle (Kris Houchins)
    **2 X 50 Breastroke on 1:10
    **ez 100 IM cooldown
    4,500 scy

    **an interesting note: I've noticed the side I thought was my better breathing side is the side I have problems with in 1 arm freestyle. I believe all my freestyle problems are linked-up to my kick. I rarely kick hard and sometimes (when I'm not thinking) throw in a scissors kick! (they used to call this the trudgen crawl) I have to really stay in the moment to stop this weird kick from occuring during my longer swims.

    I'm going to attempt to continue with these LONGER practices till school starts. At that point I probably won't have the time to go much over 3,500 but I'll try to increase quality and decrease the stroke work.

    Updated July 23rd, 2010 at 05:42 PM by Bobinator

  9. Friday, 7/23/10

    by , July 23rd, 2010 at 03:29 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Recovery day

    Warm up
    1 x 500 Choice
    (did free and back)

    Main Set:
    100 swim free;
    200 pull free and back;
    300 kick flutter with board and on back;
    400 swim as 200 IM + 200 rev IM;
    500 pull free and back;
    400 kick dolphin on back w/ fins;
    300 swim free and back;
    200 pull free and back;
    100 kick flutter w/board

    Total: 3000 meters
  10. Mellow Friday morning workout

    I went to the morning AGUA lcm workout. It was not very crowded todayóI started in a lane with 6, then switched to one with 4. Hereís what we did:

    800 lcm warmup

    3 x (3 x 50 DR + 100 build), odd rounds FR, evens ST

    150 easy / lane change

    4 x 100 kick (2 FR, 2 BR) @ 2:10-2:30 [this was actually a swim set involving build 75s + 25 easy that I adapted]

    2 x (3 x 150 @ 3:00 + 2 x 50 easy) [This was a free set, but I did IMs on the 150s the first time through and ST/FR/ST, IM order the 2nd time through.]

    50 fast backstroke

    250 warmdown

    At sunset last night I went down to the pretty little track in Riverside park and took some baby steps towards restarting a plyo routine. This cinder track is 220 yards around, with very sharp turns at the ends, and gets limited use. Itís ideal for doing short sprint pieces of about 40-50 yards or so. I ran a few laps to warmup, then 3 x 40 sprints (going 75, 85, and 90 percent of max speed), then 3 x 40 of unspecialized skipping. I havenít done any plyo since spring of 2009, so Iím trying to be pretty cautious and patient as I build back up to doing some power leg work. Itís always tempting to do more, because skipping and sprinting feels so fun!

    Off to the gym now for weights. Itís amazing how deciding to swim shorter events at Zones has made me more excited about lifting and building strength and power!
  11. Just one set today

    by , July 23rd, 2010 at 09:02 AM (Mixing it up this year)
    I didn't want to have to think today.

    6x[1x200@3:40 Free
    ....[2x100@1:50 Free
    ....[4x50@:55 Free

    1 minute rest after round 2 and 4
    #1&2 Swim
    #3&4 Kick w/fins
    #5 w/snorkle & bouy
    #6 w/bouy

    6x15 from dive 15 meter breakouts

    Total 3700 meters
  12. Traffic Minimum day July 22, 2010

    by , July 23rd, 2010 at 02:14 AM (Swim like an Orca, but faster !)
    Aquasol 6:40pm-7:25pm

    Way late, traffic was snarled for miles. I usually hit the water between 5:45pm - 6:00pm

    Warm 2x100FR

    Cup of water BK drills.
    4x25 Cup of water on forehead BK Kick.
    4x25 Cup of water on forehead BK swim
    Ball under chin (small squishy ball) BR
    3x50 Ball tucked under chin drill BR swim
    1x50 Fly Kick with small ball between thighs
    1x50 Fly kick with small ball between calf's

    10x50 FR K on 1:10
    6x75 FR on 1:05
    50 cool


    Not much time, and extra time in the car makes it blaa to begin with!
    Coach has been getting me to really work a proper BR and get my FR faster.
  13. Blasted, Thursday, July 22

    by , July 23rd, 2010 at 12:01 AM (The FAF AFAP Digest)

    Got in about approx. 50 minutes of core work with Mini Fort:

    2 x through:

    long arm crunches, 50
    windshield wipers, 15
    twisting squat swings w/25 lb plate, 15
    flutter kicks on bosu, 50
    pull ins in push up position w/15 lb DBs, 30
    lunges w/20 lb DBs, 15
    elevated hip lifts, 15
    plyo jumps, 15
    med ball slams, 15
    body rows, 15
    back extensions w/25 lb plate, 15

    regular RC work


    Warm up:

    6 x 200 (150 swim + 50 kick)

    I did about half of this b/c I arrived slightly late and chatted with my coach for awhile.

    Kick Set:

    12 x 50 kick w/fins @ 1:00
    25 meters underwater, alternate belly and back

    50 EZ

    I used my MF (remembered to bring it!) on these and did them all on my back. I took 19-20 SDKs and seemed to get to about the 30 meter mark (judging from the lifeguard chair). I was still warming up on the first few, and my legs felt tired. Went 29-31 on the first 4, then held 28-29 on the last 8. Gasping for breath despite the 30+ seconds rest.

    Sprint Set:

    A rare sprint set in the middle of practice. Loved it, though it killed me.

    6 x 150 @ 3:00 or so, done as 50 drill, 50 build, rest for awhile and regroup, + 50 AFAP off blocks or from push

    I did them 50 kick, 50 drill + 50 AFAP w/fins from a push. Tried 110%. Was really gasping for breath to the point where an OW swimmer asked me if I was OK. lol. On the 6 x 50 AFAP, I went 3 back and 3 fly. Back were 29, 29, 28. Fly were 29, 28, 28. Still pleased with the speed as I've only been back at it a couple weeks. But was totally utterly gassed after this set and spent about half of the next set recovering.

    Aerobic Stroke Set:

    9 x 100 @ 2:00

    3 x through
    50 fly + 50 back
    50 back + 50 breast
    50 breast + 50 free

    I kicked the first 100, doing fly-kick. After those sprints, I didn't have any fly in me. The second half of this set was quite a bit faster than the first for me, though I did it in purely aerobic mode.

    100 EZ

    Total: 3150 meters (with the missed warm up)



    I am absolutely totally gassed after that LC workout. That was the most concerted effort I've put into a workout since my 2 week vacation.

    Random thoughts:

    1. I love swimming LC after such a long SC season, and despite my good walls, I seem to be better at LC 50s. Though perhaps not this year.

    2. I hate DC traffic. My car needs to go in the shop again. I think that's the third time this year -- I've been rear ended twice and hit & run in a parking lot. Between that and driving with Mini Fort with her learner's permit, I'm not that excited about getting in the car.

    3. I miss yoga. I haven't been in ages. And they didn't offer any real yoga on the cruise. I may try to sneak in a bikram session tomorrow b/c I have a feeling I won't feel like swimming after tonight. Though I have to head to Pittsburgh on Saturday am after our A meet for a high school grad party and likely won't get any swimming in on Saturday ... But I am hoping to meet my dear Jimby for a swim on Sunday.

    4. Mr. Fort got a new bike. I guess his repeat accidents have not deterred him.

    5. I went to sign up for the B2B iron relay. It was about $650. Sheesh!

    6. After my frustrations with swimming pools this summer, I am actually looking forward to my open water swims at Wrightsville Beach. We leave for 2 weeks on July 31, right after our SL Divisional Champs. I'm tentatively hoping to be a regular at the 1.7 mile pier to pier swim with a run back. Though I know I should go to the Y periodically for some speed work in SCY. I'm just not motivated to go there too often right now. Really hoping for good beach weather.

    7. Just watched the end of stage 17 of the TdF. I'm glad Contador "let" Schleck win tonight. I still think he's a bit of an ass for breaking tour protocol and taking advantage of Schleck's chain problems. And it would be somewhat anti-climatic if the tour results rest on a chain issue. That is a reality of most sports, of course, but there is this unwritten Tour protocol that most follow.

    8. I am resisting finishing Lisbeth Salander series to save some for the beach.

    9. Fort Son finished rowing for the summer. His team is not taking lightweights to the Henley. Serious discrimination against lightweights! He "celebrated" with a 10 mile run this am to prep for cross country season. Nothing like easing into it ...

    Updated July 23rd, 2010 at 12:28 AM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  14. 7/22/2010 workout

    Was unable to swim yesterday due to I had to go up to Cleveland and do some work. This evening I did P90x (Kenpo) first, then ran a casual 4 miles on treadmill. Starting my mini taper for next weekends meet. I will be just swimming thru meet this Saturday.

    25yard pool

    500 free
    10x50's @ 50 drill/swim

    Main Sets
    8x100's @ 1:30 75 fast/25 easy, first 4 were fly, last 4 were free. The 75 was to be under 45 for both fly and free

    100 easy perfect stroke free

    6x50's free @ 40 work on pace

    100 easy perfect stroke free

    4x200's fly @ 4:00 broken
    #1 broken 100/100 20 seconds in between 100
    #2 broken 75/75/50 rest 15 and 15
    #3 broken 50/50/50/50 rest 10 inbetween 50's
    #4 broken 50/50/25/25/25/25 rest 10 between 50's, 5 seconds between 25's

    100 easy perfect stroke

    3x100's pull @ 1:30

    200 warmdown

    3700 yards
  15. Thursday, 7/22/10

    by , July 22nd, 2010 at 06:15 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up
    300 swim
    (did 200 free, 100 back)
    3 x 100/1:45 Build
    (did 2 free @ 1:25-6, 1 back @ 1:37)
    8 x 25/20 every 4th FAST
    (1-4 free, 5-8 back)

    Drowned Salamanders
    8 x 75 /2:00; 25-underwater/25-free/25-no breath free
    (was doing these around 1:20, 1st 25 about 15m underwater was the best I could do, on the last 25 did them on 2 breaths)

    6 x 100 flutter/15sr
    Build each to strong
    (alternated with board and on back without, times were 1:00-1:05)

    IM Set
    8 x 25 Back/40 with Fins - FAST
    (was around 18-19)
    8 x 25 Brst Pulls w/ Fins/10sr
    (around 25 on these)
    8 x 25 Back/ 40 with Fins-FAST
    (was around 18-19)
    (was also supposed to do 8x25 fly but ran out of time)

    Warm Down
    100 easy free/100 easy back

    Total: 2800 meters
  16. New Forum Pic + Swim Across America + What now?!

    Well - it seemed like a really good idea at the time and for once - it was!

    Swim Across America - a late night of softball (missed my party because it ran so late) where I tore up my left knee and leg sliding into home, followed by a drive to chicago where I slept for a few hours, and was up at 5:20 AM and down at Navy Pier by 5:40 AM.

    I actually got some really cool pics of the harbor that morning. You can check them out at my Picasa Web Gallery. I'll be adding more as I get the hi-res versions available. All the pictures taken early in the morning were taken with my phone though. I like how they turned out!

    The swim went decently! I learned a lot of neat things on Saturday as a result.
    Lesson 1: I LOVE wetsuits! I rented my $5 wetsuit, put it on and immediately took a walk in the water - I was incredibly buoyant! Each step my legs felt lighter and lighter as the suit made picking my feet out of the water easier and easier! During the swim - this would help fix my body position and put me in a great place to just coast my way through the middle half mile.
    Lesson 2: Drafing ROCKS! Getting in the water - I had no idea how the swim was going to go. So I immediately started in the back of the pack. When you have 15 people swimming in front of you and dragging you along for the first (roughly) 1/4 mile... it's AMAZING. I was putting in virtually no effort, and just swimming along. Before too long, I was passing people left and right and I think I found myself towards the front of the pack when it came to miler swimmers.
    Lesson 3: Those wet suits are very VERY tight. Seriously, I got out of the water tired, disoriented, dizzy, and feeling drunk - sans the fun of having drank. Within a minute of me finally pulling the zipper open on the back of my suit - my chest opened up a LOT and suddenly oxygen was rushing through my body. It was kind of a cool feeling! Although - pulling the plants off my head and body was rather annoying in my disoriented state. I remember having a conversation with Coach Catie as I tried to walk inland:
    Me: Did I win?
    Catie: Good job Mike!
    Me: Yeah but did I win? (trying to stand without falling)
    Catie: Sure Mike, you won..... Are you okay?
    Me: (Stumbling past Catie) Yeah I think so...
    It took me about 5-6 minutes to regain my footing, and once I was able to breath and on dry land I was in much better shape. Speaking of being in better shape - that new forum/profile pic I have posted is actually my taken right after I got out of the water - hence why I look like I feel like I'm going to die.

    So I've decided I'm not a huge open water fan. I might do Big Shoulders just so I have competition to swim for in September. I'm kind of undecided about it all. I'm not a huge OW fan to start. Things like plant life, choppy water, weather.... those things aren't really my most favorite things in the world.

    That leads me to the most important topic: What now?!
    Some important things to know: 1) Our season ends August 1st. Next season doesn't start up until August 12th(ish). I am NOT taking 12 (or more) days off. If anything - I need to ramp up my swimming even more. SCY season is going to be here and I need to be able to destroy my times from last year!!!!

    So I'm going to shift my training to Lake Forest High School pool. The resident annual pass is $260, so I may just buck that out. That'll get me through next summer of doing up to 6 days a week of swimming (and even 2/days!!!) Since my masters team doesn't practice nearly enough for my liking. I'll probably see if I can pull some of my teammates in with me.

    As far as dry land goes: I'm going to talk to my trainer tonight. I'm thinking I should adjust my training to be far more plyometric in nature. I want to be able to build my sprints as much as possible this year - so by building those fast twitch muscles - I'm hoping to finally build up the ability to sprint (rather than whatever it is you say I do).

    I'm also not going to be doing the extra sports from now on. I've kind of made the decision for now I just want to focus on swimming and only swimming. Basketball has been fun, as well as softball - but they get in the way of my dryland and swimming workouts - and that drives me NUTS!

    Wow - that was a novel of a post! If you made it this far thank you! You win a cookie:
  17. Sarasota Y Sharks Masters 5:30 AM Workout -07/26/10

    by , July 22nd, 2010 at 04:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    Two weeks from the first day of Summer Nationals.

    WARM UP:
    2 X 250 4:15
    5 X 100 1:45

    4 X 200 free 3:30
    Fins optional

    6 X 50 kick 1:15
    1 X 100 easy swim

    5 X 100 Choice 2:15
    Swim at 85/90%

    2 X 50 @ race pace from the blocks

    WARM DOWN: 4 X 50 easy 1:00
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout -07/23/10

    by , July 22nd, 2010 at 04:13 PM (Sarasota Y Sharks Masters GOLD Workout)
    We are limited to 1 hour due to the kids meet today.

    WARM UP:
    2 X 200 3:30
    2 X 150 2:30
    2 X 50 faster 1:00

    6 X 100 free 1:45
    Descend in sets of three. Descend only to 80%

    6 X 50 kick 1:15

    6 X 100 2:15
    odd: choice @ 85/90%
    even: easy free

    1 X 50 @race pace, from the blocks

    Quick swim down
    Swim Workouts
  19. Official Slacker Week

    by , July 22nd, 2010 at 03:23 PM (Adventures in Swimming)
    I miss 2 days in a row and I feel like I'm slacking.
    I got up this morning and I felt tired.
    I made the decision to go swim before I started work.
    I'm working at home today so I can work whenever I want.

    I swam a modified version of one of
    [ame=""]coachkopie's[/ame] workouts.

    Thanks Coach!!!!

    I basically swam practice I

    I actually used a pull buoy for a change. They had some kiefer Pull buoy's on deck.
    I liked it. I have to try it again to make sure.
    Right now, I'd buy one.

    I swam back instead of fly/breast on a couple

    Felt Great!

    I definitely feel a difference when I workout in the morning.
    I have more energy.

    Sharks will be swimming this Friday
  20. Unfriendly Waters, Wed., July 21

    by , July 22nd, 2010 at 11:14 AM (The FAF AFAP Digest)

    As predicted, the only time I had to swim yesterday was during camp-zoo-noodle time. Because I had been out of the water, I did venture to the pool, albeit with much trepidation. At first, the screaming kids were huddled down in the "beach" end of the pool away from the lap lanes. Then they descended on us, taking over 4 lanes and the diving area and removing all the backstroke flags. I had to move out of my favored lane in the deep end. There was one man who appeared to be aqua jogging with fist gloves. I couldn't tell what he was actually trying to accomplish ... But he was gesticulating wildly to displaced swimmers, telling them not to go in his lane. One lane was occupied by a noodler almost as wide as the lane. Another lap swimmer whose lane I tried to join wouldn't stop when I tried to get his attention to share. I find this behavior infuriating and just leapt into the lane in a splashy way. During my warm up, kids came by and helped themselves to my kid board and monofin. WTH?! I wish the life guards would monitor this sort of behavior. A monofin is not a toy. The pool was appalling loud, which has to be one of the most unpleasant ways to work out. I changed my planned workout, and just got through a quick hour or so and left.

    Warm up:

    700 various

    Main Sets:

    10 x 100
    odds = pull, smooth, @ 1:30
    evens - kick fast @ 1:45

    50 EZ

    24 x 50, done as:

    6 x 50, 25 AFAP free + 25 EZ
    6 x 50, 25 EZ speed fly + 25 EZ
    6 x 50, russian breast drill
    6 x 50, double shooters on belly

    100 EZ

    Total: 3050

    Bike, 30 minutes


    Needless to say, I am praying for no thunder so that I can go to a real pool tonight. And I will hit the gym today as well. I'm finding it difficult to get into a good routine this summer.

    Interesting article on youth sports:
    Swim Workouts , Spinning