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  1. Deadly Dull, May 10

    by , May 10th, 2010 at 08:38 PM (The FAF AFAP Digest)
    Taper workouts are just ungodly deadly dull ... I recycled another of my own pre-NE Champs taper workouts.


    Warm up:

    700 various

    Main Sets:

    4 x (4 x 50 @ 1:00)
    drill, kick, swim, hypoxic
    4 of each stroke

    50 EZ

    50 fly AFAP w/fins, 1 breathe on first 25 (went 25 ish)

    50 EZ

    6 x 100 kick @ 2:00

    odds = flutter kick w/board, 3rd 25 fast @ 80%
    evens = backstroke kick, 1st & 3rd 25 = shooters

    50 EZ

    6 x 50 @ whatevah
    odds = 25 fast breast pull + 25 EZ
    evens = 25 AFAP free + 25 EZ

    100 EZ

    Total: 2700



    I continue to feel like utter crap in the water. My hips feel like they are scraping the bottom ... Some of this, as FlyQueen noted, is natural for this stage of the taper. Some may have been self inflicted yesterday -- no more gardening drylands!

    11 days until Nats
    6 days until Mr. Fort's marathon

    I've decided I'm not going to journey up to the Stotesbury Cup this weekend in Philly. I'd love to go, but traveling muliti-days for both that and then the marathon is just not a good idea. I need to be stuck at home, bored out of my mind, sleeping excess amounts, sitting on my ass, and getting fat. I have my priorities clear.

    New suits:

    Everyone knows that Speedo and B70 have new kneeskins out. But I've also seen a few other suits/kneeskin options:

    Rocket Science:


    Q Swimwear:

    Where to eat in Atlanta:

    I need to start lining up some dinner plans and restaurants. Q & LW have come up with some interesting restaurants where I might not get sick:

    Woodfire Grill
    Legal Sea Foods
    Krog Bar
    Floataway Cafe
    Thumbs Up Diner
    Eno by Zaza
    Gordon Biersch
    5 Seasons Brewery
    Urban Pl8
    Figo Pasta
    Rosa Mexicano
    Copper Blue

    For Jazz to chew on:

    New Toy?

    This doesn't look new to me ... is it good to swim with wide fingers?

    For Chris: Body Shaving:

    Updated May 10th, 2010 at 11:21 PM by The Fortress

    Swim Workouts
  2. Looking ahead

    by , May 10th, 2010 at 08:19 PM (Elise's Fitness Fun)
    Just 11 days now until I swim. No big expectations and am sure I will have fun no matter what kind of times I do in the water. So far I've enjoyed the journey as it has given me a reason to lift heavy and swim hard in the pool. I feel like I'm in pretty good shape all the way around, so no matter how I do, I've at least accomplished one good thing.

    Was going to take today completely off, but I was still stiff from the airplane ride. Went upstairs while son was at practice and did some core exercises as follows:

    2 sets of 20 knee lifts/leg lifts

    2 sets of 20 back extensions

    50 push-ups with Bosu ball - broken into sets as follows: 20, 15, 10, 5

    2 sets of 20 torso twists

    1 set of 100 bicycles

    Held bridge for 25 seconds

    After Nationals, I'm going to pick up on my running right away. I'm thinking I may take off at least two weeks from swimming and weights. For the rest of the summer, I'll probably swim very little (once a week) and not sure I'll lift.

    No meets are in the picture until Auburn in February again, so think I'll focus more on running for some bit of time. May also pick up on the cycling a good bit as well. Don't have any races of any sort planned for the summer, so my goal will be to stay in generally good shape. As the fall approaches, hopefully with the running I would have done over the summer, I'll try to do some 5ks.

    For the rest of this week, will plan to get four swims in. Probably no more dryland stuff at this point although I may sneak in an easy 2 mile run tomorrow. After tomorrow though, no more stuff out of the water.
  3. 5/10/10 Taper1

    by , May 10th, 2010 at 03:37 PM (The Labours of SwimStud)
    Hmm not so sure how well this went for a taper workout. I knocked off 1000 yards from my normal total and plan to do 2000 tomorrow...drills and easier stuff with short sprints. that's pretty much the pattern for this week.

    Warm up
    Twice Through

    Aerobic Set
    4x 200 FR 3:30 EZ HD 150/50, 100/100, 150/50, 0/200.
    200 EZ

    Sprint Set
    12 x 25 1&2 on 2:00 balance on 1:30 b/c time constraints. holding sub 15's all the way though pretty much.

    Cool Down
    200 Fin kick no board
    6 x 50 EZ

    Muscle Milk.
  4. Monday middday swim

    I had a nice noontime workout at Asphalt Green today. Here’s what we did:

    300 warmup

    4 x (100 FR @ 1:30, 100 IM kick @ 2:00)

    4 x broken 200 (50/:05/50/:10/50/:15/50) @ :30ish rest, odds ST fast, evens FR [I wish the final 50 of my IM felt as great in real life as they did with :15 rest preceding them in this set!]

    Dive work [I got some good tips from Coach Craig on my dives and relay starts. Doing the swinging arm relay start is really fun.]

    200 warmdown

    Tonight Mr. Addict's choir sings its last concert of the season--Mendelssohn's Paulus. I've never heard this piece in concert before (although I feel very familiar with the bass part of the chorus at this point), and am looking forward to just sitting back and enjoying some beautiful music in a great setting this evening. One of my alto swimming friends will also be among the singers.
  5. Weekend (May 7, 8 and 9, 2010)

    Friday Night:
    Swam SCY solo

    300 free
    200 IM drill
    300 drill free and fly
    4 x 50 kick/build (fl, bk, fr, fr)
    4 x 50 (25 fast, 25 ez)

    6 x (50 FAP, 50 ez on 4:00)
    fl, fr, fr, fl, bk, fr
    (fr and back with fins fly without)

    6 x 25 from the middle
    (fl, fl/bk, bk, bk/br, br/fr, fr)

    150 c/d

    Still not finding my real sprint speed with the arms - the legs and stroke feel good, arms included. It just feels sluggish. My kick feels really strong - no clue at all if I'll swim well or not next week!

    Spent an hour or so planting flowers for my mom. Started pouring rain right as I put the last one in.

    Ran around the backyards with my cousins' dogs and threw the ball - not for too long.

    Neither Saturday or Sunday's activities were taper friendly but I'm not worried. Back to the pool tonight for a COACHED workout, YEAH!! (Been two weeks since I had one of those)
  6. Sarasota Y Sharks Masters 5:30 AM Workout -05/11/10

    by , May 10th, 2010 at 12:52 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    2 X 200 3:30
    3 X 100 1:45
    3 X 100 1:40

    2 X 400 6:40
    4 X 200 descend 1-4 3:20
    4 X 100 descend 1-4 1:40

    1 X 50 1:15
    1 X 100 2:15
    1 X 100 kick 3:00
    Stroke, four times through.

    10 X 50 1:15
    25 fast/25 easy

    WARM DOWN: 4 X 50 easy 1:00

    SCY (Nationals swimmers)
    WARM UP:
    3 X 200 3:20
    2 X 150 2:20

    1 X 150 swim 2:30
    1 X 100 kick 2:00
    Five times through with fins.

    6 X 50 1:10
    Descend 1-3/4-6

    6 X 25
    odd: build to race finish
    even: blocks, sprint 20

    1 X 125 easy


    1 X 100 from the blocks

    WARM DOWN: 4 X 50 easy 1:00
    Swim Workouts
  7. Monday, 5/10/10

    by , May 10th, 2010 at 12:34 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    200 swim free
    200 kick free w/board
    200 I M drill
    200 back
    200 kick on back

    Swim 4 x 50 build on 1:10, odds free, evens back: build to fast on those
    (around 35-36 on free and 39-40 on back)
    50 easy

    Swim 4 x 75 on 2:00, odds back, evens free; swim back at 200 pace, and
    on the free, sprint the first 6 strokes of each 25 to get some speed going
    (back around 56-57 on both, free around 55 on both)
    200 easy

    Kick 4 x 25 on 45 choice fast
    (1-2 w/board, around 20; 3-4 on back, around 22)
    100 easy

    3x {25 fast off blocks, swim 25 easy}
    (#1 back stroke, feet to the wall just under 16 sec. #2-3 free, was at 14 sec. just before my feet hit the wall both times.)

    300 easy swim down
    Total: 2400 yards
  8. Weekend, May 8-9

    by , May 10th, 2010 at 11:13 AM (The FAF AFAP Digest)

    I took Saturday off from exercise. Basically spent the rest of the day running around. I was disappointed that, after driving all the way out to the Occoquan, my son's race (Viriginia State Champs) was cancelled midway through due to high winds. One of the best rowers on his boat had pulled a muscle in his back, so it was likely all for the best. But, still, the race was re-scheduled to the weekend I'll be at Nationals. He leaves on Thursday for the Stotesbury Cup in Philly. They still haven't gotten a new boat from Vespoli, but did manage to borrow a decent one from another high school that is not rowing a lightweight 8.


    I enjoyed all the sucking up on Mother's Day. Hope all the other mothers out there had a great day too! I didn't get out of bed until 10:00 am. Had a lobster dinner later and went to Ironman 2.

    Gardening, 3.5 hours

    Probably not really on the taper plan. But I wanted to plant a cutting garden and we had to spend time replacing landscaping damaged by all the snow. So I braved the pollen and hope to have fresh flowers in the house all summer. I do have a deep tissue massage scheduled for tomorrow, so hopefully that will remedy any "work" I gave the legs. Lately, I've been thinking it takes me almost a 5 days+ to really recover from a deep tissue massage. I read somewhere recently that it could be as much as 2 weeks.


    GMU practices were cancelled due to a swim meet, so I headed to Spring Hill Rec, which I knew would be crowded. And it was. Fortunately, I had only planned a mellow workout to loosen up after all the gardening.

    Warm up:

    700 various

    Main Sets:

    10 x 50 @ 1:00
    odds = fly drill
    evens = evil drill

    50 EZ

    8 x 50 kick @ 1:00
    odds = dolphin
    evens = evil

    50 EZ

    For evil kick, I did a drill I saw the age groupers doing the other day. You take a breast pull and dolphin kick and dive down and take 3 evil kicks under water and repeat.

    200 chest press fly

    100 EZ

    Total: 2000



    Felt like crap in the water. Lately, I've been feeling worse when I take a day off. Or, perhaps, it was all the gardening. I anticipate starting to get really antsy this week with less intensity and more "fitness maintenance" in the water. Next week: the Wally Dicks drastic taper.


    ABCs of Mental Training:

    5 fixable nutrition mistakes:

    Updated May 10th, 2010 at 11:29 AM by The Fortress

    Swim Workouts
  9. Monday, May 10, 2010

    by , May 10th, 2010 at 10:50 AM (Keepin Track 2010)
    So...10 day countdown. One week and 3 days....

    Better get my game on this week. Lots to focus on and not lose sight.

    Thinking about hydration, both daily and post workout. 32 ounces sippers after each workout. G2 if longer.

    Thinking about sleep. No more late nights. Good bedtimes for 10 days won't be too much sacrifice.

    Thinking about eats. Garbage in-garbage out.

    The challenge here for me is that grown up life never waits for my taper. When we were all kids, we could push some things off to the side and concentrate. I have to be present in daily regular's to keeping the groove in each part of the day (kids, work, practice!) We can do it...we are MASTERS afterall.

    So...not much today. Stretched for about an hour total, core, ran 1.8, off to massage in a bit. Funny enough two teammates are scheduled right before me. We're all getting loosey goosey!

    No yoga this week...just stretch on own till Nats.

    Back tomorrow.
  10. Mon May 10th 2010

    by , May 10th, 2010 at 10:41 AM (Ande's Swimming Blog)
    Mon May 10th 2010

    Nats in 1 wk & 4 days or 11 days

    Lifted weights today


    Swim Center
    LCM main pool & SCY Div Well
    Whitney coached
    6:30 - 8:00
    swam in the Nats Taper Lane with Mike, Marcio, Todd, Nate, Ed, Kristyn, & Gretch,

    wore B70 jammer

    Warm UP LCM

    150 fr
    50 k went 41

    150 fr
    50 k went 36

    150 fr
    50 k went 33

    150 fr
    50 k went 31

    switched from lcm main pool to SCY div well


    25 fl fast
    went 10.5

    25 fl easy

    assigned 400 aerobic
    did 4 x 50 easy

    50 bk fast
    went 23.9

    50 easy

    assigned 400 aerobic
    did 4 x 50 easy

    75 k FAST
    went 40.8

    75 easy

    SWITCHED POOLS from SCY div well to LCM Main Pool

    assigned 400 aerobic
    did 4 x 50 easy

    10 x 50 on 1:10
    1) 25 k fast 25 easy
    2) 4 strokes fast
    3) 3 breaths

    #10 EASY

    Hoped to do kick set with UT women but had to get to work

    2010 MEETS:

    2010 Short Course National Championships
    Thu May 20 - Sun 23, 2010
    time to get fast, strong, skinny, & rested
    Days Till Nats
    FRI 050 BR 100 FL
    SAT 200 IM 050 BK
    SUN 100 IM 050 FR

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

    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Swim Workouts
  11. Swimming easy is hard

    by , May 10th, 2010 at 07:40 AM (Mixing it up this year)
    Who would have thought swimming easy could be so hard. I want to push but part of me says NO!

    I have no blocks to work from and have again reminded the guards I need to be working on starts too. Hopefully they will get one set up for me. Then again I am an obnoxious lap swimmer who does not train with the teams any more.

    5x100@1:45 Free just made these
    500 Free kick w/fins every 3rd 25 moderate
    5x100@2:00 Fly w/fins as 25 skull drill/25 swim/25 ft arm/25 lt arm
    5x100@2:00 Fly w/fins kick on back
    5x100@2:30 Free easy sprint from 15 meters out to wall and back out to 15 meter mark the easy rest of way
    300 Free pull w/bouy
    200 Free drill

    Total 3000 meters
  12. The Night Strangler, Part 1

    by , May 9th, 2010 at 11:16 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Too tired to explain, but I will try to follow up soon with more details.

    In the middle of magical thinking.

    A cure! A cure!

    If nothing else, perchance a blow hole?

    On this note, I bid you all a good night. I wish I could go gently into mine.

    [nomedia=""]YouTube- The Night Strangler Part 1.[/nomedia]
  13. Diary of a Wimpy Open-Water Swimmer

    For the last month I had been antsy to get in some open-water swimming, but the water temps had been a little too cold to me. Finally this past week I got word that the water out at Brighton Beach had topped the 50-degree mark, so I made plans to go out on Sunday and swim with the CIBBOWS crew. I was planning to swim no more than a mile, since I'm tapering for Atlanta, but as it turned out I needn't have worried about swimming too far!

    This morning turned out very cold (40s air temp) and windy, but I headed out anyway. I was having some misgivings once I got there. The beach was as deserted as I've ever seen it--the blowing sand and the cold discouraged most of the crowd that usually hangs out on the sand and boardwalk. I did manage to get in the water, and swam a bit. I lasted only about 5 minutes, maybe 10 minutes tops, before heading back to shore. The wind and whitecaps made it difficult going, but it was mostly the stinging cold that drove me back to land.

    Even so, it was a very exhilerating short swim, and I'm glad I went--my OW swim season has officially started! It was great being out at the beach even in the wind, and reminded me of why I look forward to swimming out there every summer. I hope to go out again next week and last a little longer.

    And I will say it once again: Hurray for swim parkas! They might be the greatest invention ever,
  14. Eyes on the Prize!

    by , May 9th, 2010 at 05:22 PM (Chicken's Nuggets)
    5 weeks until MIMS!!!!

    Am I ready for a 28 mile swim? NO!!!! I'm experiencing a very bad motivational slump and have been very slack indeed.

    Here's a picture of what I looked like after last year's 8hr 36 minute swim. I thought it might be motivational but on second thoughts....

    I plan on doing two long swims over the next two weeks before tapering for the big day. Most of my taper time will be spent acclimatizing myself to the cold. Lake Michigan is still in the 50's, so I'm hoping that the expected 60's temperatures around Manhattan will feel balmy. One can always hope...

    This year I'm fundraising for the American Macular Degeneration Foundation. My grandfather lost his eyesight to macular degeneration and my mother recently lost a large portion of her eyesight to this disease.

    If anyone would like to contribute, please click on the following link, and follow the prompts starting with "donate now".

    This is still a preliminary beg, but I'll no doubt get more creative and and quite possibly forceful with my extortion attempts.

    If this doesn't satisfy your urge to give, I'm willing to help out even more by accepting donations to help pay my hotel bill

    Updated May 10th, 2010 at 02:23 PM by Chicken of the Sea

  15. Saturday and Sunday

    by , May 9th, 2010 at 03:22 PM (Swimming, Life, and Other Stuff!)
    Saturday was a short workout. The High School group before us ran over a bit and the Special Olympics group kids started stalking the decks 10 minutes or so before before their time started. Our hour quickly turned into 45 minutes. I think we ended up with 2,700 scm freestyle. The good news is I got 20,150 scy in this week! The 10K is now starting to feel do-able!

    Sunday, a good workout! I think I'm coming out of my tired funk!
    **600 Freestyle Swim
    **8 X 150 Freestyle
    **200 Kick
    **8 X 100 Freestyle on 1:50
    **200 Kick
    **8 X 75 on 1:30
    3,600 scmeters

    Happy Mother's Day to all Mom's and Grandmom's!
  16. Fun at the beach

    by , May 9th, 2010 at 02:03 PM (Elise's Fitness Fun)
    Took a quick family vacation to Cocoa Beach. We got here late Wednesday afternoon and stayed until Sunday morning.

    Worked out Thursday evening with the Aquanauts. Lots of nice folks and fast swimmers. Coach Nessel went over some great drills I can take home.

    Thank goodness the pool where we worked out had blocks so I could practice some starts. No blocks at the pools where I train back home. Anyway, got in around 2000 SCM.

    50 push-ups broken into 20, 15, 10, 5 with a minute rest between each set

    Ran for 25 minutes on the beach with son. Felt like we were going at about a nine minute per mile pace.

    Husband, son, and I returned to the Cocoa Y for another workout with the Aquanauts. Got in around 2500 SCM. Lots of underwaters and kicks. Definitely felt it in my legs after the workout. Backstroke is starting to feel a little bit better.

    Got back into town around 5 p.m. After 5.5 hours of travel, felt stiff and stir-crazy, so did a very easy 3.7 mile run in 33:41.

    Updated May 9th, 2010 at 08:48 PM by elise526

  17. Saturday, 5/8/10

    by , May 9th, 2010 at 10:35 AM (A comfort swimmer's guide to easy swimming)
    SCY Solo

    600 swim mix strokes
    (alternated 100 free/100 back)
    300 IM drill
    6 x 50 on 1:00 alt. drill/build by 25: odds back, evens free

    swim 3x around:
    100 pace on 1:45
    50 easy on 1:00
    50 FAST on 1:00, work breakouts
    4 x 25 on 45: #1 and 4 easy, #2-3 FAST breakouts: work on getting going right away
    (did Round 1 free went 1:15 on 100, 33 on fast 50. Did back on round 2&3 went 1:19, 1:17 on 100's, :36-37 on fast 50's)

    kick 4 x 50 w/board (no fins) w/20 sec. rest: 1st 25 of each 50 all out, 2nd 25 easy
    (was kicking fast 25's around 20, total time went from 50 on the first to 59 on the last one)

    swim down 200 easy
    Total: 2500 yards
  18. Saturday, May 8, 2010

    by , May 9th, 2010 at 12:16 AM (Keepin Track 2010)
    Well...this marks the first few days of the taper downhill turn. Thursday night, our HQ was lighter than usual.

    Today, I was mindful not to tax myself too much, but also to get that heart rate elevated some to keep the systems working.

    Had it not been Saturday morning, Dan & I could have swum together, but alas, what to do with the kiddos on a Saturday am? No babysitter in their right mind...ah well enough.

    Today's workout:

    200BA/FR kick
    200 mix-mostly BR

    Kick 200 no flips alt dolphin stomach back and FR stomach back by 25's

    Swim 2x100 (alt 25 drill, 25 swim)
    Swim 4x50 (alt 25 drill, 25 BU)
    Swim 8xPERFECT 25's
    #1-2 hands
    #3-4 catch
    #5-6 hips
    #7-8 feet/kick

    Kick 100 FR with flips

    Swim 2x100 (alt 25 drill, 25 swim)
    Swim 4x50 (alt 25 drill, 25 BU)
    4x25 with fins build up to sprint tempo for last 5 strokes.

    200 WD


    My arms felt tired today. Unusually so. Not in BR but just FR. I stopped and stretched a ton to no avail. Finally after the BR set, they were more ready for FR, but I put on the flippers for those last 25's so as not to feel badly sprinting. I think it's a bad set up to tell your brain how yucky a stroke feels in early to mid taper time. Avoid the feeling with alternate plans. I used flippers to help my brain believe something that isn't quite there yet.
  19. Sat May 08th 2010 Lifetime best 100 LCM K

    by , May 8th, 2010 at 07:22 PM (Ande's Swimming Blog)
    Sat May 08th 2010

    Nats in 1 wk & 6 days or 13 days


    Swim Center
    LCM main pool
    Whitney coached
    noon to 1:15
    swam with Tyler, Todd, Brad, Larry, Max, Beth, Mary, Doug, ned Nate, Patrick Eveo & Jon
    dove in 7:45

    wore B70 jammer

    Warm UP LCM


    12 x 100 on 2:30
    4 rounds of
    1) 100 k went 1:22, 1:22, then I heard her say the kicks are easy so I backed off on the 3rd & 4th round
    2) 100 easy
    3) 100 strong went 1:03, 1:01, 1:00, 1:00

    assigned 800
    did 8 x 50 easy

    assigned 12 x 100 on 2:20
    100 k went 1:20
    100 easy
    100 skip

    100 k went 1:16
    100 easy
    skipped 6 - 11 to rest for a fast 100 k

    put on B70 leg skin

    100 k FAST for time from a dive
    did 12 SDKs on first 50 &
    0 on 2nd 50, also brushed a swimmer in my lane on my first 50,
    she swam down the middle of the lane
    went 1:10
    This was my lifetime best 100 LCM K

    100 easy

    2010 MEETS:

    2010 Short Course National Championships
    Thu May 20 - Sun 23, 2010
    time to get fast, strong, skinny, & rested
    Days Till Nats
    FRI 050 BR 100 FL
    SAT 200 IM 050 BK
    SUN 100 IM 050 FR

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

    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Swim Workouts
  20. A pleasant LC morning

    This morning I swam the LCM workout with the AGUA masters. I swam a lane down, for taper purposes. Here’s what we did:

    600 LCM warmup

    3 x (2 x 100 smooth @ 2:15, 1 x 200 fast @ 4:00) [I did FR on the 1st round, FR/BK halfsies on the 2nd, and BK on round 3.]

    8 x 50 Kick w/ fins @ 1:30, done as 2 x (25 ez/ 25 fast, 25 fast/ 50 easy, 50 easy, 50 fast), 1st round FR, 2nd round FL

    10 x 50 choice, odds superfast turnover for 6 stroke cycles at beginning and end of length but easy in the middle, evens build to strong finish

    3 x 500 @ 9:00? [I just did 2 of these as an extended warmdown—I mostly played on the first one, then swam my 400 scy IM in my head while doing the second (I did the turns @ 400 IM pace, but the rest easy free).

    I enjoyed this workout, plus got to check off all the little things I had hoped to work on today.

    Tomorrow I’m going out to Brighton Beach to swim—my first open water swimming of the season! The water temp is reportedly in the 50s, but there have also been reports of jellies already. I’m hoping to have a short, pleasant, and sting-free swim!