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  1. Friday, July 24

    by , July 24th, 2009 at 08:00 PM (The FAF AFAP Digest)

    standing lat pulldown, 75 x 3 x 10 fast
    prone scapular scrunches w/5 lb weights, 3 x 25
    external and internal rotators, 10 x 3 x 15, each arm
    seated straight arm dips, 2 x 25
    elevated crunches, 2 x 25
    dead bug on bosu, 2 x 15
    (going to do some arm extensions tonight)


    Warm up

    700 variety swim, kick, drill

    Aerobic sets:

    10 x 25 shooters on back

    20 x 50 @ 1:00
    odds = flutter kick w/board
    evens = backstroke, smooth & working on breakouts

    50 EZ

    Speed set:

    8 x (4 x 25), no interval
    #1 = easy speed fly
    #2 = EZ
    #3 = AFAP free
    #4 = EZ

    200 C/D

    Total: 3000


    Ran into my PV buddy, NuthinBut50s, who was working out in the adjacent lane. He does his speed work very differently from me. He doesn't do any recovery swimming when doing his fast 25s. He just blasts away on a 1:15 or so interval, to get a 1:4 or 1:5 swim to rest ratio. In contrast, I always use a 1:3 or 1:4 or more ratio of sprint swimming to recovery swimming. It seems to hard to me to do AFAP 25s without some easy swimming in between ... But it was interesting that we interpreted the prescribed ratios so differently.

    Tomorrow is a scheduled rest day for me, which is good as we have the Divisional Championships and Team Dinner taking up the bulk of the day. No driving -- we're hosting the meet at our pool.
  2. 7/24 LCM 5:30am

    by , July 24th, 2009 at 07:27 PM (FREEDom)
    Swam Solo. Water was nice and cool.

    Warm up [1000/1000]
    200 swim
    200 kick
    200 pull
    200 drill
    200 choice

    Set 1 [1800/2800]
    4 x
    200 choice or IM on 3:45. Swam back on these.
    200 free on 3:15
    50 fast on 1:15

    Set 2 [400/3200]
    2 x
    1 x 100 on 2:30 kick no fins
    2 x 50 on 1:15 kick FAST

    Set 3 [900/4100]
    6 x 150 pull on 2:30 with snorkel

    Warm down
    200 easy [200/4300]

    I'm trying to work in some more aerobic swimming for a while. I plan on swimming an OW either 3K or 5K at Siesta Key (Sarasota) at the Daiquiri Deck Tropical Splash on Oct 3, with a triathlon at Siesta Key on Oct 4, so I might as well do both while I'm down there. I'll probably do another triathlon on Aug 22. My next pool competition may not be until November.

    Updated July 24th, 2009 at 07:29 PM by ImFree (wrong date again!)

    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 Workout - 7/25/09 -LCM

    by , July 24th, 2009 at 03:41 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    4 X 150 3:00
    4 X 100 2:00
    4 X 50 1:00

    6 X 50 Kick 1:20

    6 X 50 Build 1:10

    4 X Start, turn, finish

    1 X 100 easy
    2 X 50 Blocks @ race pace
    2 X 50 easy 1:00

    Nationals swimmers warm down

    4 X 200 Free 3:30
    Swim the set twice, total of 8.
    Descend 1-3, # 4 is easy
    Break between rounds

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  4. A Broken 200 and More 25's

    by , July 24th, 2009 at 01:33 PM (A comfort swimmer's guide to easy swimming)
    SCM, with Carrie

    Just a few things I've noticed about my fast swims. My breakouts are really sloppy when I go off the blocks. Timing needs to be tuned up. And I still am taking 2-4 strokes after breakout before I get the kick in sync with the arms and get the arm speed up to sprint speed. The back stroke is the best but I'm taking the 1st stroke a little early, before I'm completely at the surface. I had the AG coach time my 25's and asked her to watch the strokes to see what needs work. Her observations were the same as what I'm feeling. Also, I had her watch the backstroke to see what I'm doing that causes me to crash into the lane line. Of course, I swam that one straight, right down the middle of the lane.

    20 minute warmup
    (300 free/back
    200 kick rev IM order
    300 pull 150 free w/p&b, 150 back w/buoy only)

    8 x 50 on 1 alt. drill/build by 25
    (did all 3 strokes)

    swim 1 x 200 free at goal speed broken as follows:
    75 fast, 15 sec. rest
    50 fast, 10 sec. rest
    3 x 25, 5 sec. rest after each 25
    (total time was just under 3:15, so swim time was under 2:40)
    200 easy

    swim 12 x 25 choice on 45:
    odds fast breakout (1st 12.5 fast), easy to wall;
    evens fast finish (last 12.5 fast);
    swim #6 and 7 easy
    (rotated through the 3 strokes)

    4 x 25 off blocks (walk back): 1 free, 1 fly, 1 back, 1 choice
    fly 16+ felt really sloppy
    started backstroke and both calves cramped on launch off the wall. stretched a bit and did:
    free at 14.7
    tried backstroke again, this time no cramps. went 17.2

    swim down 300 easy free

    Total: 2275 meters
  5. Friday 7/24 - Fly me to the moon

    by , July 24th, 2009 at 09:35 AM (Mixing it up this year)
    I made this up as I went along. What I do to myself when I feel good is something like this:

    10x100 @ 1:50 Free long and strong
    500 Free kick w/fins EZ
    200 Fly w/fins in 3:37
    200 Fly kick w/fins on back
    100 Fly w/fins in 1:31
    100 Fly kick w/fins on back
    50 Fly w/fins in :39
    50 Fly kick w/fins on back
    500 Free pull w/bouy nice and long
    300 Back pull w/board sprint last 50
    500 alt by 50 free swim/50 fly drill 1 arm

    Total 3500 meters

    All fly times were under personal bests which was expected since I had fins on.
  6. Basking in laziness

    by , July 24th, 2009 at 12:23 AM (Elise's Fitness Fun)
    I'm finding all kinds of excuses to take it easy now. Yesterday, took off completely. Today, got in the following stretch-out swim:

    Warm-up: 400 easy free

    Kick 200 breast
    Swim 4 x 50 fast fly with fins on 2:00
    Kick 200 free
    Swim 4 x 50 pull with paddles on 1:00
    Kick 200 fly
    Swim 4 x 50 pull with buoy on 1:00
    Kick 200 free
    Swim 200 one arm fly

    2000 SCM
  7. Thursday

    by , July 23rd, 2009 at 11:06 PM (Swimming, Life, and Other Stuff!)
    Swimming at FPAC w/Nasti's

    *200 Warm-up Swim
    *4 X 150 on 3:00
    *10 X 50 on 1;15 (1st 5 kick half/swim half. 2nd 5 drill half/swim half)
    *4 X 50 on :50 interval (fins, dolfin to the 15M and sprint the rest) KILLER
    *Rest 1 minute
    *4 X 50 on :50 (same as previous) easier this time
    *200 Free Swim
    *4 X 150 on 3:00
    *200 ez cool-down swim IM
    2,700 LCM

    No chit chat tonight, I am staying up (maybe all night) trying to finish curtains for oldest daughters apartment.
  8. 7/23 LCM 5:30am, Track 6:30pm

    by , July 23rd, 2009 at 10:29 PM (FREEDom)
    LCM 5:30am
    Swam solo. Water was good.

    Warm up [800/800]
    800 choice

    Set 1 [1600/2400]
    1 x 500 on 7:30
    1 x 400 on 6:00
    1 x 300 on 4:30
    1 x 200 on 3:00
    1 x 100 on 1:30
    100 easy
    I pulled on the 300, 200, 100.

    Set 2 [700/3100]
    1 x 200 on 4:00 kick w/ fins
    2 x 100 on 2:00 kick w/ fins
    4 x 50 on 1:00 kick w/ fins
    100 easy

    Set 3 [900/4000]
    2 x
    3 x 50 on 1:00 Fly
    3 x 50 on 1:00 Back
    3 x 50 on 1:00 Free

    Warm down [200/4200]
    200 easy

    Not overly motivated, so I got mostly an aerobic workout. The first set was intended to be a broken 1500, but still tired from last night, and swimming solo... I had planned on descending intervals on the 50s, but again, the fly set was tough enough.

    Finished with some stretching in the gym.

    6:30pm Track
    First time doing a track workout with a running/tri group at the Y. Pretty good workout, but my left quad was sore, so I could not run very well. I still would have been one of the slowest runners. Cut it a little short. Wait until I get them in the water!

    800 jog
    2 x 800, neg split, 2 min rest
    4 x 100, desc 1 > 4, on 1:00, 1:30, and 2:00 rest. Did not do the last one with my sore quad.
    4 x "figure 8s?" - run diagonally across the infield of the track, walk to the next corner, run the other diagonal, walk to the corner, repeat. This is good to run some in the grass since many triathlons run is off road I guess. I only ran one diagonal and called it a day. Walked down a bit, then stretched some. Hopefully the quad recovers soon.

    Updated July 24th, 2009 at 07:16 PM by ImFree (it was really 7/23)

    Tags: running
    Swim Workouts
  9. Thursday, July 23

    by , July 23rd, 2009 at 10:22 PM (The FAF AFAP Digest)
    Squeezed in a short workout between very long trips out to MD. Circumstances were not ideal: backstroke flags down, only 4 lap lanes, huge teenage boys crashing off the diving board and dousing 2-3 lap lanes with tremendous splashing and I forgot my fins. Going to try to go at 4:00 pm tomorrow and hopefully try to avoid some of that.


    Warm up:

    700 variety swim, kick, drill

    Main sets:

    20 x 25 UW shooters
    odds belly, evens on back

    50 EZ

    2 x (5 x 50)
    #1-3 cruise free
    #4 fast kick
    #5 EZ

    50 EZ

    10 x 75 (25 AFAP + 25 EZ + 25 scull)
    AFAPs = 2 free, 2 back, 2 fast flutter kick shooters, 2 fast doggie paddle, 2 free)

    150 C/D

    Total: 2700


    I think in the future I may have to find a LCM meet other than Nats to taper for. An early August meet is just not the greatest timing for me given that late June and July are my busiest time of the year. I didn't even sit down until 11:30 pm last night and had to get up at 5:30 am. Couldn't really sleep much. My post-Nats project is to attempt to get that under better control.

    My Mini Mono Fort swam her very last JO final tonight. (She's skipping the 200 events.) She was way off her time, but gutted out a good finish, and I was proud of her.

    Updated July 24th, 2009 at 11:12 AM by The Fortress

    Swim Workouts

    in two days i will be joining 33 others in a 10 mile swim in lake memphremagog.

    the lake is 30 miles long and extends into canada... so if i miss a buoy i just might end up north of the border. maybe i'll get to meet the canadian minute men.

    i've got in 35k so far this week, and i'll swim in the morning before the 5 hour drive.

    hope the weather holds up (ore for the kayakers than we swimmers)

    good luck to all those folks doing the nautica ny triathlon
  11. Sarasota Y Sharks Masters 5:30 Workout - 7/24/09 -LCM

    by , July 23rd, 2009 at 05:46 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    6 X 50 1:00 1:00
    3 X 100 2:00 1:40
    1 X 200 4:00 -
    Swim the set twice. Round 1 intervals left, round 2 right.

    2 X 100 kick 2:30
    4 X 50 kick 1:15

    2 X 50 build 1:10
    1 X 100 build -
    Getting ready to swim fast.

    3 x Start, turn, finish.
    Block start sprint 15M.
    In and out, great turn.
    Race finish.
    Go in groups, stay in one end of the pool.

    1 x 100 Blocks @ race pace.
    2 X 50 easy 1:00

    Nationals swimmers warm down.

    1 X 400 IM 8:00
    1 X 400 Free 6:40
    1 X 300 IM 6:00
    1 X 300 Free -

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  12. Wine experiment

    I was about to comment on Patrick's blog about this, but the comment got so long, I figured I should stick it here.

    I drink 1-3 glasses of wine in the evening regularly, but I have an upcoming minor surgery where it is recommended not to drink (or take aspirin) for 7 days. When I go to bed and when I get up is very regular, but recently my sleep has been broken once or twice a night and I wake up groggy. These sleep problems are fairly new, and I blamed the time change and the late sunsets for not being able to get enough sleep, but about until April I would fairly strictly limit alcohol consumption to Friday and Saturday only. The wine could be affecting my sleep as well.

    So an experiment is born. Monday I finished off the last of my open wine. The first two nights I slept well and woke up less groggy. There is probably a little sleep debt that needs to be made up, and after that, I should be waking up before the alarm by a minute or two each day if the wine is the problem. The experiment will run until August 14th. If the improved sleep continues, then I will again strictly limit alcohol to the weekend.

    Caffeine: Unlike Patrick, I am not cutting out or limiting caffeine. I have two espresso shots every morning, caffeinated sodas on the weekend, and usually a few extra cups of coffee during the week. It takes 2 espressos and 3 strong large cups of coffee to get me to the jittery stage, at which point, I know my sleep will be affected. It is possible that less affects my sleep, but I am unsure of the cut off amount.
  13. Day 21

    5x100 FR R:30
    5x100 FR Pull R:30
    4x100 Kick Mixed R:30
    2x100 FR w/fins R:30
    2x100 FL/FR w/fins R:30
    100 Easy

    1900 LCM Outside w/Mark
  14. Some Fast 25's

    by , July 23rd, 2009 at 03:26 PM (A comfort swimmer's guide to easy swimming)
    SCM, solo

    20 minute warmup consisting of the following:
    (400 alternating free/back by100's
    200 kick rev IM order
    300 drill, 100 each fly, back, free
    100 pull free with p&b)

    swim 6 x 50 on 1:10 alt. drill/build by 25 choice
    (did 2x fly--back-free)

    swim 20x25 choice on 45: odds easy; evens at 100 speed, concentrating on good breakouts and putting the strokes together.
    (did the odds all easy free. The fast ones I alternated fly-free-back free...

    free around 16-17, back around 18-19, fly around 17-18.)

    swim down 11 minutes choice
    (swam 600 alternating free/back by 100's)

    Total: 2400 meters
  15. On vacation In Oregon

    by , July 23rd, 2009 at 11:23 AM (Swim like an Orca, but faster !)
    Newport Swimming Pool. Newport, OR
    Solo -SCY

    Warm 200 FR, 50 BK 50 BR, 100 DK

    3x100 FR 1:30
    3x100 BK 1:45
    3x100 BR 2:00

    3x50 K
    200 Pull

    100 Cool


    After being sea-sick yesterday (deep sea fishing, yes it happens to swimmers too.) and not being in the pool for a week, just a little something to get things moving. Newport is an awesome little town on the Oregon Coast, I was surprised that they had a pool. 5 lane 25 SCY. With 3 lap swim times during the day at $3.25 a session, it is also convenient.
  16. Thursday 7/23 - Still trying to achieve muscle recovery

    by , July 23rd, 2009 at 08:34 AM (Mixing it up this year)
    Felt fairly strong today but want to actually recover so I did not really push too much today, just the usual. I am not feeling like a slug yet. This makes me start to worry alittle, since I can tell some muscles are still sore. This will all probably change after my massage today.

    400 Free
    300 Free Pull w/bouy
    200 Free Kick
    100 Free Build to strong went 1:33 on this build?!?!

    500 Free Kick w/fins every 3rd 50 strong
    500 Back Kick w/fins alt 100 fashion model and 100 partial recovery

    5x100 @ 2:00 as 50 Free/50 Back strong effort, help 1:46's
    500 Free alt 50 swim/50 Drill
    500 Free EZ

    Total 3500 meters

    Updated November 26th, 2009 at 06:29 PM by Donna

  17. Wednesday

    by , July 23rd, 2009 at 12:19 AM (Swimming, Life, and Other Stuff!)
    I have just been advised the races will start at 7:30 am each day at nationals. (due to large #'s of competitors). Saturday (relay day) will be extra long, not expected to end till 5:30 pm.

    I was a lazy loafer today. Basically I played on the forum a bit, ran 48:00 in the rain (I love it), got a 30 minute upper end massage, then worked at school for a few hours.
    Bad news, my pool blew its pump last night. $$$
    I've already replaced the automatic cover this summer. I think we are at the point where the pool may become a money pit.

    I successfully concealed the refrigerater in my school office today . Basically I put the unit under a small table, then I tacked oilcloth around it.(like the skirt of a tablecloth). The opening is turned to the side and I velcroed an overlap area for easy access. It's a pretty slick set-up. Hopefully it will remain our cold little secret!
  18. 7/22 - 6am dryland, 6:30pm SCY swim

    by , July 22nd, 2009 at 10:22 PM (FREEDom)
    6am Dryland
    Did my normal weight circuit this morning at BSY. Spent some extra time stretching, since my legs were a bit sore and stiff from my valiant running attempts.

    I saw an acquaintance from NTY there today. I usually see him when I swim at NTY early. He's an old guy, slowed down a bit, some health issues he's recovering from, but was there all the time, often in the pool, doing his water aerobics. One morning as I was finishing up, the sun rising, he started singing "Oh what a beautiful a morning, oh what a beautiful day..." in a deep baritone... made my day. I asked him why he was at BSY (I usually do dryland at BSY which is slightly closer to home, and swim at NTY, which is a little further but has 50M pool and has been more accommodating to swimmers. He said they told him that he had to swim, rather than do his water aerobic activities, which upset him. I guess he escalated to management, but know he's going to the other Y, so you know how that turned out. There's plenty of room usually at the Y, and most folks in the early swimming have no issue with sharing lanes, so not sure why they had to do that. Seems like they could set aside a lane for those. Oh well, the Y has lots of rules.

    6:30pm SCY
    Swam with the usual masters practice. Beth coached. Swam with Matt and Lisa W, next to Tara and Kelly, Dr Mike, DJ, Chris, Sheila, Tim Withfins, and Tom. Water was ok.

    Warm up
    400 300 200 100

    5 x 200IM on 3:30 3rd 50 was back for 1 - 3, but did a semblance of that other stroke on 4 - 5 since I was running up on Matt who led these.
    200 free drill - I used a PB and snorkel. Focus on reach and extension.

    24 x 25 on :30 IM order by 3s
    200 fly drill 3L, 3R, 3 swim

    20 x 25 on :30 kick w/ fins "IM order", whcih was fly, back, dolphin on back, free
    200 back, 2 tap drill

    4 x 50 on 1:30, no breather. Made 'em.
    200 stroke with no name drill

    200 easy warm down

    Legs were still store and stiff, but loosend up a bit. Overall felt decent in the water, even for a day with a lot of IMs.
  19. Weights + Relays, Wednesday, July 22

    by , July 22nd, 2009 at 05:36 PM (The FAF AFAP Digest)
    Only time for weights today ... I hope I can swim tomorrow between drives out to Laurel MD. The balancing act has been a little shaky the last couple days!

    explosive lifting:

    bench press, 50 x 3 x 8
    standing lat pulldown, 90 x 3 x 10
    total ab machine, 90 x 2 x 15
    alternating hammers, 12.5 x 30
    fast bands

    elevated crunches, 2 x 25
    external and internal rotators, 10 x 3 x 15, each arm
    3 position arm extensions, 3 x 2 x 15
    straight arm seated dips, 3 x 25
    prone scapular scrunches, 3 x 25



    Briefly scanned the preliminary Relay TT results. Our small team squeezed out quite a few from Zones. Don't care if I'm a bad ass braggy triathlete, I'm psyched about it! Go GMUP!

    #1 Women's 35+ 400 medley relay
    #2 Women's 25+ 200 medley relay (with 3 over 40s and one uber evilstroker)
    #3 Mixed 25+ 200 medley relay
    #9 Mixed 35+ 200 free relay

    Women's 45-49 results are at

    Mary Beth Windrath is trying to retrieve my times in the 100 backstroke. Since the Auburn results were in fact submitted on a timely basis, I am cautiously hopeful that my 100 back split request will be retrieved and count. Remains to be seen. The times from the Cary NC meet appear not to have been submitted at all despite the language of the entry form. If they don't submit the times, they vanish into the Cream Puff Times Dust Bin.

    I've really been too busy to look at the TT list caerfully. However, I did notice that I was ranked higher in the 100 fly than the 50 fly ... Does this mean I'm not an absolute drop dead sprinter? lol

    And 50 breast -- #11! hahaha

    Updated July 22nd, 2009 at 11:35 PM by The Fortress

    Strength Training and Dryland Workouts
  20. Sarasota Y Sharks Masters 5:30 Workout - 7/23/09 -LCM

    by , July 22nd, 2009 at 03:33 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    3 X 100 free 2:00
    4 X 50 free 1:00
    3 X 100 free 1:45
    4 X 50 free 1:00
    Descend both sets of 50's

    6 X 50 kick 1:20

    6 X 50 1:10
    1-3: Long & smooth
    4-6: Descend to fast

    6 X 25
    odd: Blocks. Sprint 20M
    even: Build to race finish

    5 X 100 Broken 3:00
    Broken :10 @ 50

    Nationals swimmers warm down

    1 X 200 IM 4:00
    4 X 50 Choice 1:15
    Swim the set 3 times through.
    Break between rounds.

    1 X 600 Pull

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts