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  1. I <3 Taper

    by , July 30th, 2009 at 12:35 PM (A comfort swimmer's guide to easy swimming)

    SCM, Solo

    I got a massage yesterday and was a little sore today so the workout was very easy, mostly recovery stuff.

    300 free and back
    200 kick on back, fly/flutter by 50's
    6 x 25 on 45; odds h/e, evens e/h
    50 easy

    3 x 100 w/15 sec. rest drill/build by 50
    the last 10 yards of the 50 pretty fast
    (did 1 each, fly-back-free)
    50 easy

    3x around off blocks: start, fast breakout, easy to the wall
    (did 1 each fly-back-free)
    (My back starts are feeling really good. And the age group coach says they're looking pretty good too.)

    Swim down
    did 600, a mix of 200 back and 400 free

    Total: 1600 meters
  2. Thursday 7/30 - I hope my muscles recover soon

    by , July 30th, 2009 at 08:40 AM (Mixing it up this year)
    My muscles are still hurting some and I am going for a deep tissue massage today. My last one before Nat's. I know it takes me 3 days to flush out all the junk from my muscles when I do this so this is just about right.

    I tried to push alittle but just couldn't move it seems. Trust your taper, trust your taper, trust your taper....

    5x200 @ 4:00 Free not particularly fast holding about 3:30's

    500 Free kick w/fins every 3rd 50 moderate
    5x100 @ :10R Back drills w/fins

    5x100 @ 2:00 Free 30 meter sprints from 15 meter mark into and out of turn rest easy, held 1:46's did not feel strong here
    5x100 @ 2:30 very relaxed alt 50Free/50Back

    Total 3000 meters

    The massage was great today, just what I needed. Tonight we did about 1000 yards of drill work. Nothing hard just light easy drilling

    Updated July 30th, 2009 at 10:38 PM by Donna

  3. A little Wednesday workout

    by , July 30th, 2009 at 02:46 AM (Swim like an Orca, but faster !)
    Aquasol Masters
    Coach Janine

    Warm up - 350 mostly FR.


    10x50 FR on 1:00 (held :34, some :32/:33)
    Kick Wars 5x ( Two swimmers kick toward each other with boards held like shields, then collide and try to move your opponent backwards, stopping after 1 minute from beginning)
    50 FR
    100 FR
    200 FR
    200 BK
    100 BK
    50 BK (did really slow on these, had to move over so Dwight and Dr. Bob could pass)
    3x50 FR sculling with head up.

    100 W/D

    2125 SCY

    There has been a lot of newcomers (yea!) but it slows the coach down from keeping us busy. I'm fortunate that Dwayne and Dr. Bob have been getting faster, its starting to get me out of my slump.

    Updated August 31st, 2009 at 12:23 PM by EricOrca

  4. Aquatic Park

    clare and i have been spending a little time at the south end rowing club for some cold water swimming during this heatwave...btw, the air temp here in SF has been in the 50's with a good helping of wind and fog.

    the water temp has been in the mid to high 50's which is quite the shocker when the water back home is nearly 20 degrees warmer. i planned to do a 2 hour swim my first day out here, but lasted only 45 minutes. day 2: 60 minutes. tomorrow i'm shooting for 90 minutes, but won't get started until 6 PM.

    so far it looks like i might be doing an alcatraz swim on friday, the golden gate on saturday and the cruz cruise on sunday

    i'm hoping to get my 4 hour 2010 MIMS qualifying swim over early.... we'll see.
  5. Sleep is F'in Awesome!, Wednesday, July 29

    by , July 29th, 2009 at 06:33 PM (The FAF AFAP Digest)

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

    Warm up:

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

    Speed work:

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

    50 EZ

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

    150 EZ

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

    150 EZ

    4 x (25 AFAP free + 50 EZ)

    100 C/D

    Total: 1900


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

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


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

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

    Updated July 29th, 2009 at 10:08 PM by The Fortress

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

    by , July 29th, 2009 at 03:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Nationals start one week from today


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

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

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

    3 X Start,turn,finish

    **Meet swimmers warm down**

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

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  7. I love taper workouts!!

    by , July 29th, 2009 at 12:19 PM (A comfort swimmer's guide to easy swimming)
    They are made to order for this comfort swimmer.

    Wednesday, 7/29/09
    SCM, Solo

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

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

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

    100 easy

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

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

    Swim down
    300 alternating free/back

    Total: 2000 meters
  8. Wed Jul 29th, 2009

    by , July 29th, 2009 at 11:45 AM (Ande's Swimming Blog)
    Wed Jul 29th, 2009

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


    6:00 - 7:30
    whiteny Coached
    Garrison pool

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

    Main Set

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

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

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

    100 easy


    looking for a couple SCM Meets in Oct Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events

    whitney's weekly work out email arrived

    Mon 7/27
    100 free/100 IM/100 free
    200 free/200 IM/200 free
    100 free/100 IM/100 free

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

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

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

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

    Tue 7/28
    400 free swim
    100 kick
    400 free pull
    100 kick

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

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

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

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

    1200(100 free/100 best/100 free/100 worst/100 free/100 IM)x2

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

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

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

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

    400 free pull DPS
    under 35 strokes per 50
    Swim Workouts
  9. 7-29-2009 Swim

    by , July 29th, 2009 at 09:16 AM (TJ's Blog of Slow Swimming!)
    I am almost embarrassed to put this one down, but I may as well record my laziness as well as my motivated practices!

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

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

    by , July 29th, 2009 at 08:36 AM (Mixing it up this year)
    Today was not one of my good days but that is expected, just didn't have the speed or strength today. Nothing really hurt I just felt I couldn't move. Yesterday worried me alittle since I felt fairly fast then.

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

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

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

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

    500 Free EZ

    Total 3000 meters

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

    Updated July 30th, 2009 at 08:41 AM by Donna

  11. Tuesday Masters

    by , July 29th, 2009 at 03:17 AM (Swim like an Orca, but faster !)
    Western Slope Aquatics- Aquasol Masters
    Couch Janine

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

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

    200 W/D

    3150 SCY

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

    by , July 28th, 2009 at 11:49 PM (Fat Man back in the Pool)
    Stress test in this morning. Found that I have a new signigicantly lower max heart rate for cardio-interval training - too bad that swim coaches don't believe in it.

    Aquatic Center 50 M

    500 Warm up

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

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

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

    400 Swim - Kicked 300 instead - IM w no board

    2600 Meters - 1 more swim before NOAC. I hope I can squeeze in at least one there - will carry gear.
  13. 7/28 Gym and Swim... stormed out

    by , July 28th, 2009 at 10:42 PM (FREEDom)
    6am Gym
    My usual dryland circuit, mostly maintenance/adaptation lifting. Nothing to heavy, just trying to maintain for now.

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

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

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

    20 min jog on treadmill
    20 min stretching

    6:30pm SCY

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

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

    by , July 28th, 2009 at 09:20 PM (Swimming, Life, and Other Stuff!)
    Tonight's swim was with the Nasti's LCM. Lanes were packed! It was fun to be there! Here's the wo I did (I added some to relieve my taper tension)

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

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

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

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

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


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

    Warm up:

    650 swim, kick, drill

    Main sets:

    10 x 25 UW shooters

    10 x 50 flutter kick w/board

    50 EZ

    16 x 25
    odds = easy speed fly
    evens = EZ

    150 C/D

    Total: 2000 meters


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


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

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

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

    by , July 28th, 2009 at 02:57 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

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

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

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

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

    1 x 200 broken, choice
    :10 @ each 50

    **Nationals swimmers warm down**

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

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  17. 9 Days To Go!!!

    by , July 28th, 2009 at 02:19 PM (A comfort swimmer's guide to easy swimming)
    Tuesday, 7/28/09

    SCM, Solo

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

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

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

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

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

    Total: 2400 meters
  18. Tue Jul 28th, 2009

    by , July 28th, 2009 at 12:13 PM (Ande's Swimming Blog)
    Tue Jul 28th, 2009

    Swimming Bans High-Tech Suits, Ending an Era

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


    6:00 - 7:30
    whiteny Coached
    Garrison pool

    400 fr
    100 k
    400 fr
    100 k

    Main Set

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

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


    looking for a couple SCM Meets in Oct Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events
    Swim Workouts
  19. vegas vacation workouts

    by , July 28th, 2009 at 12:00 PM (Ande's Swimming Blog)

    Thu July 23
    Did not train

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

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

    4 x 300

    6 x 150

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

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

    did not train
    Swim Workouts
  20. Tuesday 7/28 - Not bad today

    by , July 28th, 2009 at 08:29 AM (Mixing it up this year)
    Today didn't feel quite like yesterday morning. Had some speed but still not much.

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

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

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

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

    Total 3000 meters

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

    Updated July 28th, 2009 at 09:23 PM by Donna