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  1. December 3, 2008

    by , December 3rd, 2008 at 11:21 AM (Mike's Rocky Mountain Blog)
    Swam with Fort Collins Area Swim Team (FAST) Masters group. This is a growing program that looks like it has great potential. I'm going to give this program a try through December

    Warm up
    300 Swim
    200 Kick (BR)
    200 Pull

    Main Set
    100 FR @ 1:30
    200 BR @ 3:30
    300 FR @ 4:30
    400 BR @ 6:30
    300 FR @ 4:00
    200 BR @ 3:30
    100 FR @ 1:30

    6 X 150 @ 2:30 w/fins
    Odd (FR) ~ 50 Swim/50 Kick/50 Swim
    Even (FL) ~ 50 Kick/50 Swim/50 Kick

    Warm down
    100 easy

    Total Yards: 3200

    I felt pretty good about the 400 br, but I was in survival mode after about 200 yards. The fly swim portion of the final set was interesting. I did a lot of things I haven't done before...I think working out with this group will be good for me.
  2. Wednesday - 12/3 (SPRINT DAY! - don't laugh)

    by , December 3rd, 2008 at 07:49 AM (Mixing it up this year)
    Sprint day - that is something I only just learned how to do again. It is hard to get moving when you pace so well.

    Warm Up
    8x100 @ 1:45 Free every 3rd @ 2:00 1/2 pull 1/2 kick

    5x50 @ 1:30 Free SPRINT from a push :36, :36, :35, :35, :36 don't laugh for me this is fast
    8x50 @ 1:00 Free every 3rd @ 1:15 1/2 pull 1/2 kick
    6x25 @ 1:00 Free SPRINT from a push :16, :16, :15, :15, :15, :15
    8x25 @ :45 Free EZ

    5x50 @ 1:15 Free Right arm only with paddle
    3x100 @ 1:45 Free Pull with paddle and board
    5x50 @ 1:15 Free Left arm only with paddle
    200 kick

    3x200 @ 4:00 Free Descend 3:15, 3:04, 2:41 when I descend a set I descend it in chuncks

    warm down
    100 EZ

    Total 3500 yards

    For me these times are good in practice. Shoulders seemed to hold up better today.
  3. Not the best day

    by , December 2nd, 2008 at 02:24 PM (The FAF AFAP Digest)
    Ack. Not having a good day. Was woken up this morning by the sound and cries of my daughter falling down a flight of stairs and landing on her elbow. Had to take her to the ER. No break, but the elbow is seriously swollen and painful. As she is swimming in the Dolan meet this weekend, and already has sore knees, she is really bummed out.

    My meet entries are still screwed up for Zones. I've emailed the meet director twice and haven't received a reply, so I think the odds are good that I will not be getting a 50 fly split at this point. Seem to be having trouble with meet entries. My entries for the NC Shootout were screwed up as well (although I fixed it the morning of the meet). And, although it was a masters-USA combo meet, the times don't seem to count. Apparently, they forgot to properly ID the masters swimmers, and may not clean up their paperwork. Kinda bummed, as I swam PBs in backstroke there.

    Went to the pool briefly after taking my daughter to school. Resting this week, so I didn't do much. And I wasn't too worried about how I felt in the water, that's for sure.

    Warm up:

    700 variety swim & kick

    Pre set:

    10 x 50 on 1:10, alternate kick and drill, 2 of each stroke
    50 EZ

    Speed work:

    8 x 25, medium pace, 2 of each stroke

    50 EZ

    2 x 50 with fins @ 90%, 150 EZ after each one
    (1 back, 1 fly, went 27.5ish, trying not to hit lane mate)

    3 x 25 AFAP freestyle, 50 EZ after each

    100 EZ

    Total: 2200

    Updated December 2nd, 2008 at 02:29 PM by The Fortress

  4. Weights and yoga

    by , December 2nd, 2008 at 01:45 PM (A comfort swimmer's guide to easy swimming)
    This morning I did a 60 minute weights class called Body Pump. This is the 3rd time I've done this and I hope to be able to do it twice weekly over the next several months leading up to Nationals. The class is kind of girly but it's fun and fast paced done to music and I like it better than hangin' out in the weight room with all the muscle heads.

    Tonight I'll do an hour of yoga.
  5. Swim Clinic - Sat Nov 29

    by , December 2nd, 2008 at 01:03 PM (Mike's Rocky Mountain Blog)
    Went to swim clinic where there were 3 coaches and about 20 swimmers. I got some good confirmation of some of the things I'm doing and a few pointers. We did about 3000 yards of warmup and drills.

    Then we did this set:

    6 X 50s @ :55
    5 X 50s @ :50
    4 X 50s @ :45
    3 X 50s @ :40
    2 X 50s @ :35


    5 X 50s @ :50
    4 X 50s @ :45
    3 X 50s @ :40
    2 X 50s @ :35

    This really hurt after my recent time off. I'll be getting back in the water this week with the team that held the clinic.
  6. Tuesday - 12/2

    by , December 2nd, 2008 at 07:48 AM (Mixing it up this year)
    Left shoulder acting up but am not going to back down from this challenge.

    2x[200 @ 3:30 Free
    [2x100 @ 1:30 Free
    [4x50 @ :50 Free

    10x50 @ 1:00 Free 1/2 pull 1/2 kick
    10x50 @ :55 Fly with fins
    8x25 @ :45 Free kick every 3rd FAST
    20x25 @ :40 Fly odds drill evens build
    200 Fly kick on back with fins
    8x50 @ 1:00 Free every 3rd on :45

    Total 3500 yards

    Actually my left shoulder held up better than expected. Fly felt long and strong and on the 50's held 40's. When I use fins I try not to rely on them too heavily unless that is the intent of the set.
  7. Waste of time?

    by , December 1st, 2008 at 02:40 PM (A comfort swimmer's guide to easy swimming)
    At the hotel pool with Carrie
    pool was full of older, very slow "swimmers" and it was nearly impossible to do any kind of workout without running into one of them

    200 swim to warmup
    150 drill - fist swim
    250 kicking - a a mix of on back, on side, flutter and dolphin.
    Went to the deep end and did vertical kicking 4 rounds of 30 sec kick/30 sec rest.
    100 easy swim

    About 700 meters total

    Sat in hot tub

    45 minute spin class at noon
  8. Monday, Dec. 1

    by , December 1st, 2008 at 01:10 PM (The FAF AFAP Digest)
    Drove 7 hours yesterday. Not my favorite thing in the world to do ... Didn't hit the pool obviously.

    Today, SCY, solo:

    Warm up:

    400 swim
    200 kick
    200 IM drill
    2 x 100 fly drill

    Stopped to chat with a fellow masters swimmer in my age group who swam at the Sprint Classic. He wanted tips on SDKs and how better to train than doing 10 x 100 on 1:30. And, well, I had a few tips. lol


    4 x 25 build free

    10 x 25, alternate fast UW shooter with finz and EZ DAB

    50 EZ

    10 x 25, alternate easy speed fly and easy
    (fly felt like utter crap compared to last week. dunno why. refusing to dwell on it.)

    150 EZ

    50 back AFAP with finz, 26ish

    150 EZ

    50 back AFAP with finz, 26ish

    150 EZ

    3 x 50, 25 AFAP free with finz with race pace turn, cruise the rest

    some more race pace freetsyle turns

    150 EZ

    Total: 2500


    My entries for SCM Zones are not correct. The meet director confirmed my email asking to switch events and times, but that is not reflected on the psych sheets. Sent another email. We'll see if there's time to fix it. Looks like a lot of yard times weren't converted to meters either.
  9. November 26, 2008

    by , December 1st, 2008 at 10:08 AM (Mike's Rocky Mountain Blog)
    Back in the water:

    1000 FR Easy
    1000 FR Pull
    10 X 50s BR @ 1:00
    500 Warm down
  10. Monday - 12/1

    by , December 1st, 2008 at 09:33 AM (Mixing it up this year)
    Felt slow and sluggish, I guess it was all that pie this weekend. The kick sets felt pretty good but swimming was just not there today

    5x100 @ 1:40 Free descended as usual from 1:35 to 1:28
    500 @ 8:00 Free with paddles and bouy felt slow here 7:10
    8x100 @ 1:35 Free held 1:25's
    2x500 @ 8:00 Free with paddles and bouy ok on this went 7:00 and 6:48
    8x25 @ :45 Free every 3rd Fast went :16 and :17 on the fast ones just could not get moving
    500 @ 8:00 Free with paddles and bouy went 6:50
    8x25 @ :45 Free Kick every other Fast went :28, :28, :26, :25 on the fast ones
    200 free kick every 3rd 25 fast
    5x50 @ 1:15 Free Kick 1/2 Fast 1/2 EZ
    350 Free EZ

    Total of 4500 yards
  11. Friday - 11/28

    by , November 29th, 2008 at 09:03 PM (Mixing it up this year)
    Swam at the North Myrtle Beach Aquatic Club this time. Got in a good work out despite an 84 degree pool. Needed to work off the Thanksgiving spread.

    8x50 @ :55 Free
    5x100 @ 1:40 Free
    3x200 @ 3:00 Free
    4x100 @ 1:30 Free
    4x50 @ :45 Free

    800 Kick with fins 1/2 free 1/2 fly on back
    800 Free with paddles every 3rd 25 Fly
    8x25 @ :45 Fly with Fins Fast
    5x100 @ 2:00 Fly kick with fins on back
    8x25 @ :45 Fly with Fins Fast

    400 Free EZ

    Real good ab workout with the fly kick on back. Really pushed the kick sets.

    Won't be swimming this weekend since the kids want to shop and go to Magic Quest to play. Back to normal on Monday.
  12. Saturday November 29th

    Missed w/u due to excessive talking

    6 x 100 (they were supposed to be drill I mixed in drill and swim to warm-up)

    5 x 200 50 free/100 stroke/50 free (my lane of drop dead sprinters and I decided to be lazy and went on 3:20 instead of 3:00) I did fly/IM(sans breast)/ IM(sans breast)/fly/ 50 fly/50 back

    50 ez

    200 kick stroke/free

    3 x 300 pull (yuck!!!)

    50 ez

    8 x 25 IM order on 1:00


    just over 3K
  13. Saturday 6:00am New Mexico

    by , November 29th, 2008 at 08:21 PM (My non-workout blog and random thoughts)
    Darkness, then stadium lights
    Steam rises and swirls
    Shivering in the cold
    And in one swift leap
    Feel the magic of water.
  14. Saturday, Nov. 29

    by , November 29th, 2008 at 01:18 PM (The FAF AFAP Digest)
    20-25 minutes of RC/stretching

    SCM, solo:

    Warm up:

    400 swim
    200 kick
    100 fly drills

    Speed work:

    8 x 75 kick, 20 RI
    EZ, fast, EZ by 25

    50 EZ

    4 x (4 x 50) on 1:10
    4 of each stroke, reverse IM order
    EZ, build, fast, EZ
    wore fins on fast ones, went 26, 35, 27.5ish, 28ish

    100 EZ

    50 breast AFAP from push (just for fun),
    went 41.
    (PB is 41.5 from last year when I cramped and flutter kicked part of the way. My BR kick is just awful. No propulsion from it whatsoever.)

    100 EZ

    4 x 25 free AFAP with fins, 50 EZ after each 25, no interval

    100 EZ

    Total: 2400 meters

    Updated November 29th, 2008 at 01:26 PM by The Fortress

  15. Friday, Nov. 28

    by , November 28th, 2008 at 02:13 PM (The FAF AFAP Digest)
    Took yesterday off. Resisted going running. Then successfully resisted going to the turkey burner spin class this morning. Miss cross training ...

    Went to the gym ...

    20-25 minutes of RC and stretching.

    Swim, SCM, solo:

    Warm up:

    300 swim
    200 kick
    200 IM drill

    4 x 100 fly drill
    (2 x left arm, right arm by length,
    2 x 2 left arm 2 right arm, 1 full stroke)

    50 EZ

    Speed work:

    6 x (3 x 25)
    easy speed fly, UW shooter, EZ

    Then I did Jonathan's set from the "Fun & Fast" thread, minus one fast 50 because my daughter couldn't stand watching me swim anymore. lol. But I reversed the amount of recovery swimming to increase as I went along. I was swimming against a bare wall with no gutters, so my times seemed slightly slower than yesterday.

    50 EZ
    50 fast with finz: back, 28ish
    100 EZ
    50 fast with finz: free, 26ish
    (horrible side winding turn, need to practice race pace freestyle turns next week)
    150 EZ
    50 fast with finz: backstroke kick, 27.5ish
    200 EZ
    50 fast with finz: backstroke, 28-29 ish, scrapped along the bottom for awhile after the turn cuz the pool was so shallow
    250 EZ

    100 dolphin dive

    Total: 2650 meters

    Trying to shift into taper mode a bit. Taper is frustrating for me. I dislike tapering because I feel exercise deprived. I also really have no clue what I'm doing and am still experimenting. I've tried Ande's 2 week taper plan before, but I've felt over tapered from it. (At 6'4", he probably needs more tapering than a 5'4" girl with less aerobic base.) So I'm trying to reduce yardage a bit, eliminate any hard aerobic work and carry on with speed work. I'll start really loafing the middle of next week or so.

    Heading off to visit Jim Thornton and visit my favorite boutique in Sewickly.

    Updated December 2nd, 2008 at 02:38 PM by The Fortress

  16. Swimming in a hotel pool

    by , November 28th, 2008 at 12:35 PM (A comfort swimmer's guide to easy swimming)
    Friday 11/28/08

    Since the city pool is closed until after the New Year I will be swimming 3-4 times a week in a hotel pool. It's short (about 12.5 meters), hot (probably close to 90 today), and not very clean. But there are no other options except to not swim at all for a month.


    200 free/200 back
    6 x 50 kick alternating dolphin and flutter by 50
    8 x 25 free with fists
    8 x 25 back with fists
    8 x 25 fly
    8 x 25 breast
    6 x 100, odds back evens free
    2100 meters

    Because the water is so hot I'm not swimming very fast and taking lots of rest. My main goal for the next month will be do work on technique.
  17. Happy Thanksgiving

    by , November 27th, 2008 at 10:53 AM (A comfort swimmer's guide to easy swimming)
    Since the pool is closed for the rest of the year, and Gold's Gym is closed today, and I don't (won't) run, my only workout today will be at the dinner table.
  18. Things that I'm Thankful for

    by , November 27th, 2008 at 09:50 AM (My non-workout blog and random thoughts)
    Happy Thanksgiving to everybody in old people swimming land!

    I'm very thankful for a lot of reasons - family, friends, a roof, food -as we all are, but AQUATICALLY, here are the things that I'm thankful for:

    My brother (Linc) and his wife that swim masters. It's always great to see them at a swim meet.

    My partner (Kari) because she swims masters and has become quite good for never having had a background in swimming.

    My distant and near team-mates - Go Mud Sharks and Rio Grande!

    My competition and my friends: The swimming dentists (Bobby and Geoff) - both of whom are backstrokers - one who is 10 inches taller and the other who is 3 inches shorter - thanks for the great races!

    Also Thanksgiving day wishes to bunch of other guys that I love to race and race with: Bill A. and Eric vdB (the bay area boys), Fred F (whose heart is in S.F)., Rick A (from the frozen wasteland), Tom R. (LaLa Land), John M (who beat cancer), Scott S. (best smile award):

    the thrill of competing against you guys makes me feel really and truly alive!

    Other odd things that I'm thankful for:

    A cold pool on a hot day
    A warm pool on a really freezing cold day
    Hot showers
    The beauty of water
    Being the first to jump into the pool
    Finishing (anything) - including Thanksgiving Day dinner.

    Best wishes for Thanksgiving!
  19. my 2nd favorite organ

    so, this entry isn't going to be much about swimming....but anyway:

    i have been prescribed a series of cardio and pulmonary tests these past few weeks after a routine physical revealed some anomalies on an EKG. long story shortened...... a nuclear stress test has revealed that i have an ASD

    Atrial septal (A'tre-al SEP'tal) defect (ASD) An opening exists between the heart's two upper chambers. This lets some blood from the left atrium (blood that's already been to the lungs) return via the hole to the right atrium instead of flowing through the left ventricle, out the aorta and to the body.

    the back flow seems to be the cause of some pulmonary hypertension....(thats bad) and i think it will need to be repaired in the very near future.

    my swimming goals for the year are now under reevaluation and my more immediate goal is to outlive keith richards.

    my cardio doc just suggested that i take it a bit lighter in the pool for now.......i wonder if i'll be ready for my 4400yd birthday fly set (lol).

    happy ****ing thanksgiving!

    please pass the string-beans.
  20. Swimming in Pittsburgh

    by , November 26th, 2008 at 03:31 PM (The FAF AFAP Digest)
    Drove to Pittsburgh last night in the snow. Wish I had been heading south ...

    Swam at the Rivers Club in downtown Pittsburgh. Three lane 3 foot deep pool. But it was SCM, and had backstroke flags, a pace clock and I had the pool to myself. So I was a happy camper. Definitely beats the Y!

    Before swimming, I did an hour of very light weights and core work. Then hit the pool. I modified one of Chris' taper workouts. I saw he did the same one today in its more studly form. LOL

    Warm up:

    750 variety swim, kick, drill

    4 x (4 x 50) @ 1:15
    1-3 descend to fast, 4 easy

    Did 2 sets fly and two sets back
    Wore finz on the fast ones
    Went 28 and 27.5 is on back and the same on fly. Couldn't SDK too deep because the pool was so shallow.

    50 EZ

    20 x 25 kick
    Odds fast, evens easy
    (5 fast UW shooters on stomach, 5 fast backstroke)

    50 EZ

    50 AFAP back, 27ish

    300 C/D

    Total: 2100 meters

    Day off tomorrow. Sorely tempted by the 90 minute "turkey burner" spin class with the Tour de France on the big screen on Friday, but trying to resist. Thought I was going to to enjoy a week or so of rest, but, no, not feeling the love.

    Updated November 28th, 2008 at 07:07 PM by The Fortress