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  1. 2 more days

    by , November 20th, 2008 at 11:21 AM (A comfort swimmer's guide to easy swimming)
    Thursday, November 20, 2008
    SCY, solo

    1 x 300 swim, did half free, half back
    4 x 50 kick, IM order
    4 x 50 drill

    Main Set
    4 x 50 free on 1:30
    Descend 1-3 to FAST, #4 is EZ
    (went :36-:34-:33)
    6 x 25 KICK on 0:35
    alternate FAST and EZ
    4 x 25, 1:30 for each two 25s
    odds are REALLY FAST, evens are EZ
    did 1 fly, 1 free

    Cool Down
    1 x 300 as 50 drill/50 kick/50 swim

    Total: 1,450 Yards
  2. November 19, 2008

    by , November 19th, 2008 at 06:27 PM (Mike's Rocky Mountain Blog)
    I stole this one from USMS magazine:

    300 FR Swim
    300 IM Drill
    200 Kick (BR/SDK)
    200 Pull FR

    8 X 50s IM order by 2s @ 50

    500 Swim w/6 SDKs off each wall (ouch!)
    100 Easy

    8 X
    50 FR w/6 SDKs off each wall @ :45
    25 FAST (1-4 Fly/5-8 BR) @ :30
    25 Easy FR @ 1:00

    200 Warm down

    I made the SDKs on the 500, but swam VERY slowly in between. Fly sprints were in the 13-14 range. Breast sprints were in the 16-17.
  3. Bounced Back!

    by , November 19th, 2008 at 04:04 PM (The FAF AFAP Digest)
    Feeling good today!


    60 minute spin class
    40 minutes of core, RC and stretching

    Lunch break ...


    Swim, SCY, solo:

    Warm up:

    800 swim, kick and drilling

    Aerobic set:

    3 x (4 x 100) on 1:45, IM Transition
    #1 fly/back
    #2 back/breast
    #3 breast/free
    #4 free/fly

    Kick set:

    4 x 200 kick on 3:45
    alternate 50 fast/50 easy
    #1 dolphin kick on back
    #2 dolphin kick with board
    #3 backstroke kick
    #4 flutter kick with board
    (legs a bit tired from spinning)

    100 EZ

    Lactate Set:

    6 x 50 AFAP on 3:00 with finz, 50 EZ after each one
    #1 50 back, 26
    #2 50 back, 26.5
    #3 50 fly, 25.5
    #4 50 fly, 25.5
    #5 50 back, NT
    (As I was speeding into the wall to finish, I crashed right into a senior noodler. The noodler was obviously having a senior moment and decided to go across several lanes to get to the ladder. This is a huge pet peeve of mine -- can't they look and see someone is traveling fast right at them?! I don't want to hurt them, obviously, but I don't want to get hurt either! Sheesh.
    #6 50 back, 26.5
    (These times are all guesses. It's very hard to time yourself. When I've had a coach yelling out times at GMU, I usually am a bit faster.)

    100 C/D

    Total: 3600

    Other random thoughts:

    Felt much better today. Think I was suffering from allergies before. My dog allergy, which is severe, is becoming almost a disability. Last time I was staying in a house with dogs for almost a week (family funeral stuff), I was sick for almost 3 weeks after. Ugh! I'm worried I'm going to encounter dogs over Thanksgiving ... Everyone in my family has dogs ... However, this problem may be a good excuse for me to avoid going to FLA to visit my in laws in Feb. I may send Mr. Fort with the kids and go to Auburn instead. That's what I'm plotting at the moment anyway ...

    A friend emailed me the other day saying I was only .7 off the WR in the 50 fly SCM. Didn't know that. Really wish I had a chance to swim it again this year, as my 50 fly has been rockin' lately. Last time I swam it on 3 days rest, I went 30.7. I had lifted and run days before that meet. It'd be nice to see what I could do with a taper, but it ain't happening. It's really frustrating that there aren't more SCM meets on the east coast. In any event, I expect this record to be smashed at Long Beach in December.

    My shoulder is still nagging me some. I think I'm going to shut down all 100 fly training for awhile and stick with 25s and 50s. Not that I've done any since my last 10 x 75 that started the problem ... lol

    Updated November 19th, 2008 at 04:09 PM by The Fortress

  4. 3 Days Out

    by , November 19th, 2008 at 11:35 AM (A comfort swimmer's guide to easy swimming)
    Wednesday, November 19, 2008
    SCY, solo

    1 x 300 swim, as 75Free/75Back/50F/50B/25F/25B
    2 x 50 kick on back fast on RI :15 #1 dolphin, #2 flutter
    8 x 25 as #1-3 12.5 fast/12.5 easy, #4 easy
    #5-7 12.5 easy/12.5 fast, #8 easy
    did 2 free, 2 fly, 2 back
    100 easy free

    6 x 50 on 1:30
    #1: 1st 25 EZ, 2nd 25 FAST
    #2: 1st 25 FAST, 2nd 25 EZ
    #3: 50 FAST
    1st time back, 2nd time free

    1 x 200 easy free/back

    4 x 25, 2:00 for each two 25s
    odds are AFAP, evens are EZ
    do 1 back, 1 fly

    Cool down
    6 x 50 on 1:15 as odds fist drill, evens swim

    Tota': 1600Y
  5. Half-Hearted, Tuesday, Nov. 18

    by , November 18th, 2008 at 01:33 PM (The FAF AFAP Digest)
    Not feeling so hot today. Low energy, didn't run like I was hoping to. Dragged myself to the pool.

    Warm up:

    700 swim & kick
    10 x 25 UW fly spin drill with MF

    Mermaid sets:

    6 x 100 dolphin kick on back with MF @ 1:45
    (just cruised, holding 1:08-1:10)
    (realized I was not putting my head back as far as I should be)
    8 x 50 dolphin kick with board, fast @ 1:00
    (held around :28s)
    8 x 25 UW shooter with MF AFAP
    50 EZ

    (Got through this set, but was interrupted a lot. Had to explain what masters swimming was to someone. Had to explain the use of fins and MF to someone else. Had to explain to a mother who wanted her blind daughter to swim in my lane that a MF was a lethal weapon. No idea why she wanted her to swim in my lane as there were others available ... Had to say hi to the "Jazz Hands" of my pool -- he look just like Brian and trains like him too. lol.)

    5 x 150 @ 2:15 with fins
    100 kick, 50 back @ 200 pace

    200 IM drill

    150 C/D

    Total: 3300
  6. 4 Days To go

    by , November 18th, 2008 at 11:26 AM (A comfort swimmer's guide to easy swimming)
    Tuesday, November 18, 2008
    SCY with Carrie

    1 x 300 swim alternate 50 free/50 back
    4 x 50 kick on RI :10 - Choice
    4 x 50 Drill on RI :10

    Main Set
    6 x 50 on 1:00 for 1-3 free, 1:15 for 4-6 back
    descend #1-3, 4-6
    4 x 50 KICK on 1:10 as 25 fast/25 easy
    odds flutter, evens dolphin
    8 x 25, 2:00 for each two 25s
    odds are AFAP, evens are EZ DAB
    did 1 fly, 2 back, 1 free

    Cool Down
    1 x 300 easy kick and swim

    Total: 1,700 Yards
  7. Monday, Nov. 17

    by , November 17th, 2008 at 08:34 PM (The FAF AFAP Digest)
    Woke up with a sore throat. Ande told me "not to get one," so I said OK and am denying its existence. It could be allergies, as there were dogs in my house for a day or so. That never agrees with me.

    Had my littlest one home from school with a cold. No swimming today. Hopped on the bike at home for half and hour. Really really hoping she's better and I can get to the pool tomorrow. I feel the need for a mermaid workout.

    Updated November 17th, 2008 at 09:12 PM by The Fortress

  8. November 17, 2008

    by , November 17th, 2008 at 12:00 PM (Mike's Rocky Mountain Blog)
    Swam at EPIC (SCM)

    500 FR/400 IM/300 Pull FR&BR/200 Kick (SDK/BR) 100 FR easy

    5 X 100s BR @ 2:00 (Avg. 1:27)
    200 Easy
    5 X 50s FR @ 2:00 (Avg: :30)

    200 Easy
  9. 5 days to the next one

    by , November 17th, 2008 at 11:53 AM (A comfort swimmer's guide to easy swimming)
    I have another meet this weekend. A USAS meet in Boise Idaho with the kids and a few masters swimmers from Boise. On Sat. I'll do the 50 free and 50 back and on Sun. I have 100 free, 100 back, and 50 fly.

    Monday, November 17, 2008
    SCY, Solo

    1 x 300 swim mix of free and back
    4 x 50 on RI :10 Kick-25 fast/25 easy, alternated flutter and dolphin on back
    4 x 50 on 1:15 Drill Choice

    Main Set
    3 x 50 back on 1:00, desc. 1-3 (went :40-:38)
    Rest additional 1:00
    50 back AFAP (:34)
    100 easy

    3 x 50 free on 1:00, desc. 1-3 (went :37-:34)
    Rest additional 1:00
    50 free AFAP (:30)
    100 easy

    4 x 25, alternate easy speed fly and easy free
    Focus on hand entry/exit and kick timing
    Rest additional 1:00
    50 fly AFAP (:33)
    50 EZ

    Cool Down
    1 x 300 as 25 Drill / 25 Swim

    Total: 1800 yards)
  10. Quality Aerobic Day, Sunday, Nov. 16

    by , November 16th, 2008 at 12:12 PM (The FAF AFAP Digest)
    Swam with my team. Workout posted on the board. It was a grinder workout. My lane adapted the workout and took more rest. (Teammates were tired from 20 x 200 LC yesterday. Ack) After two days out of the water, I felt pretty good. Just a little sore from the weights yesterday.

    Warm up:

    1000 OYO (I did 700)

    Main sets:

    8 x 150 with fins on 2:20,
    100 kick, 50 fast
    (My lane switched the interval from 2:00 to 2:20. I did backstroke kick and backstroke.)

    50 EZ

    Assigned set was:

    30 x 50 on 40/45,
    7 fast free, 3 easy stroke.
    My lane decided this was garbage yardage, so we did a IM/stroke set instead, which I sorely needed:

    10 x 150 on 2:30,
    100 IM, 50 stroke

    100 EZ

    Sprint set:

    16 x 25
    2 fast, 2 easy on :30 with fins

    200 C/D

    Chatted with teammates in hottub. Discusses super relays and B70s -- not politics!

    Total: 4150
  11. November 15, 2008

    by , November 16th, 2008 at 10:34 AM (Mike's Rocky Mountain Blog)
    Swam at Miramont Club
    Water was warm

    500 FR/500 FR pull

    10 X 100 FR@ 1:30 (held 1:18 Avg)
    10 X 50@ 1:30 BR Descending by 5s
    1. 42
    2. 40
    3. 38
    4. 36
    5. 36
    6. 40
    7. 41 (oops!)
    8. 39
    9. 36
    10. 34

    300 Warm down
  12. Tired and Sore!!!

    by , November 15th, 2008 at 10:13 PM (A comfort swimmer's guide to easy swimming)
    Doing 5 events in a 1 day meet (within 4-5 hours) is a bit tiring! But I survived it and didn't do too bad although my final event was a tough one. So, here is how it went.

    1st event: 50 back. :32.38 My 2nd fastest time for this distance.
    I didn't get a real good warm up. The 1650 ran about 1/2 hour longer than planned so the warmup session was cut short.

    2nd event: 200 back. 2:46.41 split :37-:43-:45-:41. My pacing needs a bit of work but I'm satisfied with this for a first time race. Need to do more long 200-300 back swims at a faster pace to get used to going this distance. I did very few swims over 150 in my training leading up to this meet.

    3rd event: 100 free. 1:03.72 split :31.1-:33.62 1st 50 was way too slow!!! I had about 30-45 minutes rest after the 200 and felt like I should have gone faster but just couldn't seem to get the turnover going and my kick just wasn't there.

    4th event: 100 back 1:13.20 split :35.03-:38.17. My 2nd fastest ever and the 2nd 50 hurt. I'm surprised I swam this so well after the preceeding events.

    5 the event: 50 fly :32.12 This one was hard!! I don't think I had 10 min rest after the 100 back. I swam ok for 25 then was hit by the cumulative effects of the previous swims and really struggled to finish this.

    So now...question...Why was my 100 free so crappy and yet I follow it by one of my best 100 backs? There wasn't much rest, maybe 15-20 minutes.

    So one more week and another meet. I have another week to go in my 3 week taper so maybe I'll see better times next week.

    Updated November 15th, 2008 at 10:43 PM by poolraat

  13. Saturday, Nov. 14

    by , November 15th, 2008 at 01:27 PM (The FAF AFAP Digest)
    Took the day off yesterday after the grueling Thursday practice & weights. I usually take Saturday off, but needed a break on Friday. Looking back, I think I've been training harder the last 6 months or so ... feel more broken down more frequently. I'm actually looking forward to resting a bit for Zones.

    Went to the gym for 90 minutes with my son this morning. He's done with cross country and is starting winter training for the crew season. So he's been lifting. It's nice to have a workout buddy on the weekend. Did weights, core work and RC work. Expect to be sore later, as it was an unusually long session.

    Going on a 5 mile run right now. It's warm and not raining!

    Edit: Only got in a 3 mile run. Got drenched!

    Updated November 15th, 2008 at 04:40 PM by The Fortress

  14. Easy day today, meet tomorrow.

    by , November 14th, 2008 at 12:02 PM (A comfort swimmer's guide to easy swimming)
    Friday, November 14, 2008

    Swim meet tomorrow so today was an easy day. Even though Im not fully tapered I hope to do well in the 200 back, which will be my 2nd event (the 50 back is 1st). I have never done a 200 back in a meet so this will be a learning experience. Judging by what I'm doing in practice, I'm hoping to finish with a time around 2:35-2:40.

    The other races following the 200 (100 free, 100 back, and 50 fly), Im treating as just more speed work in preparation for next weeks taper meet.

    500 continuous swim alternating free and back as:
    2 x 100, 2 x 75, 2 x 50, 2 x 25
    6 x 50 kick on 1:05, flutter kick on back
    6 x 50 drill on RI :15

    2 x (3 x 50 as descend 1-2, 3 easy) 1st time free, 2nd time back

    4 x 50 as 25 from blocks, all out through turn and breakout, then easy. #1-2 back, #3 fly, #4 free

    300 easy swim, mostly free and back and a little breast

    Total: 1900 yards
  15. November 14, 2008

    by , November 14th, 2008 at 10:49 AM (Mike's Rocky Mountain Blog)
    A.M. Core Performance workout (I posted a thread asking if anyone had experience with this.)
  16. Tricked!!, Thursday, Nov. 13

    by , November 13th, 2008 at 10:11 PM (The FAF AFAP Digest)
    AM -- 60 minutes at the gym, weights and core work

    PM -- swim with my team:

    Ack. I drove off to go to stroke night, but got make up freestyle night instead. I knew something was up when I walked in and saw the look on my coach's face. (She knows I'm not a freestyle junkie.) To make matters worse, there were very few people there 2 per lane) and no chicks. So I swam with the fast boys and put on my fins to keep up with the intervals on the main set. Paul Smith would scold me for this, but since he doesn't read the blogs, I'll miss the lecture ... unless someone else is up to it. At least I used no fins yesterday. So, here goes,

    Warm up:

    400 swim
    4 x 25 UW dolphin kick on :40
    200 kick
    4 x 25 UW flutter kick on :40
    (did about 3/4 length UW)
    200 pull (I swam)
    4 x 25 UW breaststroke pull outs on :40
    (I did dolphin kick instead)
    200 IM drill (I didn't get to this)

    This was a very difficult warm up. I'm not used to power kicking during warm up. I don't usually start in earnest until I've put in 700-800 yards or more. Not sure I liked this approach too much. I was sore from weights and could have used a little more standard warm up to loosen up.

    Main sets:

    16 x 100 (a disguised broken 1650, I think):


    4 x 100 free on 1:15
    4 x 75 free/25 free drill on 1:30
    4 x 100 free pull on 1:15
    4 x 75 free/25 IM order on 1:20

    I did this:

    4 x 100 free on 1:15 (Geez! )
    4 x 100 back on 1:30 (easy by comparison )
    4 x 100 backstroke kick on 1:15
    (held 1:06-7, ouch! )
    4 x 100 back on 1:20 (skipped a 50 on #3 )

    200 EZ

    Next set:

    200 easy, 50 kick/50 drill
    200 broken timed swim with 10 seconds rest at each 50
    200 easy
    100 or 200 broken timed swim with 10 seconds rest at each 50 from the blocks

    Everyone was pretty exhausted and starting to get calf cramps, a common phenomenon among the fast oldsters on my team.

    I did the first 200 backstroke with finz from a push and went 2:06, even splitting it. Cramped immediately on the push off and swam through it.

    Then, a comedy of errors ensued. Everyone tried to do a 100 from the blocks and everyone cramped and had to pull up. Really painful. Eased out cramps and tried again. Suggested to my coach that perhaps sometimes we should sprint after warm up and then do the aerobic sets to avoid the cramping problems from built up lactic acid.

    Since I had no desire whatsoever at that point to "sprint," I just did another broken 200 backstroke with finz. Went 2:01, splitting 29, 31, 31, 30. So the good news is that I'm all ready for a 200 backstroke! Actually felt pretty strong.

    Did 150 C/D

    Total: 3850

    I'm probably going to go to my team practice on Sunday as I usually do, but then skip team practices until after Zones and do speed work on my own. There are just not enough sprinters on my team! I was way too tired and crampy to practice starts tonight, so I MUST do that on Sunday.

    Absolutely dead now ...

    Updated November 14th, 2008 at 09:53 AM by The Fortress

  17. November 13, 2008

    by , November 13th, 2008 at 01:22 PM (Mike's Rocky Mountain Blog)
    Swam at EPIC
    Focused on being long/strong
    Alternated breathing L/R by length for stroke symmetry on long swims

    1000 FR
    1000 FR Pull
    6 X 75@ :15 Sec Rest (50 BR/25 FR)
    6 X 75@ : 15 Sec Rest (25 SDK/25 FL/25 FR)

    100 Warm down

    Total 3000 Yards.

    Updated November 14th, 2008 at 10:51 AM by alphadog

  18. Thursday, 11/13/08

    by , November 13th, 2008 at 11:40 AM (A comfort swimmer's guide to easy swimming)
    SCY with Carrie

    Warm up
    1 x 300 swim free and back
    4 x 25 kick fast RI :15
    4 x 50 drill

    Repeat 2x, 1st time free and 2nd time back*
    {1 x 100 strong on 2:00 (went 1:09 free, 1:15 back)
    {2 x 50, strong on 1:00 (:33 free, :36 back)
    { 1:00 rest
    {4 x 25, FAST on 0:30
    {100 EZ swim down
    {rest 1:00
    * I did this set a week ago and even though my free times are the same, my times for the backstroke 100 and 50's dropped considerably.

    4 x 25 on 0:35
    alternate FAST Fly and EZ free

    1 x 50 free off the blocks FAST. (went :28)
    Build into turns, be VERY FAST on the walls!
    1 x 50 EZ

    Cool down
    1 x 400 easy kick/swim

    Updated November 13th, 2008 at 12:11 PM by poolraat

  19. November 11th & 12th

    November 11th

    500 w/u

    3 x 100 drill - r, l, finger drag, catch-up r:20
    12 x 100 1:35 (75 free/25 stroke)
    6 x 50 kick r:10

    100 EZ

    6 x 75 free 1:05

    50 ez

    6 x 50 1:45
    odds - ez
    evens - sprint

    100 c/d

    November 12th

    500 w/u

    4 x 50 drill

    2 x 200 3:00 descend
    2 x 150 2:15 descend
    2 x 100 1:30 descend
    2 x 50 1:00 descend

    50 EZ

    6 x 100 kick 2:20

    50 ez

    8 x 50 from the middle of the pool 1:30

    100 c/d
  20. Copycat, Wed., Nov. 12

    by , November 12th, 2008 at 05:18 PM (The FAF AFAP Digest)
    Only had time for a quick workout today. Logged on to the forum, checked the blogs, and decided to steal Quicksilver's workout from earlier today (without the aerobic set -- no time). Thanks Quick!

    Warm up:

    700 of various swim, kick and drill

    Kick set:

    20 x 50 kick on 1:10
    odds, flutter kick with board
    evens, backstroke kick working underwaters (10 SDK off push and 8 SDK off turn)

    100 EZ

    Speed set:

    7 x 100 backstroke on 2:00 done as:

    100 smooth
    75 easy, 25 fast
    50 easy, 50 fast
    25 easy, 75 fast
    50 fast, 50 easy
    25 fast, 75 easy
    100 easy

    100 C/D

    Total: 2600