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  1. 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.
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  2. 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

    and

    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.
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  3. 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.

    Warmup
    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.
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  4. 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
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  5. 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

    Speedwork:

    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.
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  6. 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
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  7. 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
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  8. 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.
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  9. 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

    Relays

    just over 3K
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  10. 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.
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  11. 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

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  12. 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

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  13. 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.

    Solo

    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.
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  14. 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.
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  15. 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!
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  16. 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.
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  17. 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

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  18. Wednesday 11/26/08

    by , November 26th, 2008 at 01:03 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo
    1 x 300 swim, 200 free/100 back
    4 x 50 kick on 1:10
    4 x 50 drill
    8 x 25 free on :30
    (900)

    Main Set
    4 x 250 back on 4:30 for #1-2, 5:00 for #3-4
    1st 250: 200 strong, 50 EZ
    2nd: 150 strong, rest 10 sec, 50 FAST, 50 EZ
    3rd: 2 x 100 strong with 10 sec rest, 50 EZ
    4th: 4 x 50 strong with 10 sec between each, 50 EZ
    Get times on the 200s, descend 14 (went 3:00, 2:55, 2:50, 2:50)
    1 x 100 easy


    6 x 50, 2:30 for each two 50s
    odds are off the blocks FAST
    evens are EZ
    Did #1 free - :30, #3 fly - :35, #5 back - :34


    Cool down
    1 x 300 easy swim, did a mix of free, breast, back

    Total: 2600 yards

    Today is the last day the city pool will be open this year. It will re-open January 5, 2009. For the next 5 weeks I will be swimming at a hotel pool. It's hot and not very clean and it sucks.
    Oh well! I'll be doing a lot of spinning, weights, and yoga during the next month.

    Spinning at noon today for about 45 minutes. Will do weights tonight. Off tomorrow.

    Updated November 26th, 2008 at 04:34 PM by poolraat

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  19. Wednesday - 11/26

    by , November 26th, 2008 at 07:36 AM (Mixing it up this year)
    My left shoulder has been an issue today but as long as I paid attention to proper form I was ok. But we all slip once in a while back into the old bad habits especially on a sprint OUCH!

    Warm Up
    20x50 @ :55 Free 5EZ/1 Fast 4EZ/1F 3EZ/1F 2EZ/1F 1EZ/1F on the fast ones went 37, 36, 37, 37, 35

    Main Set
    25 @ :30 Free FAST went :16
    3x100 @ 1:40 Free
    50 @ 1:00 Free FAST went :35
    5x100 @ 1:50 Free
    75 @ 1:30 Free FAST went :54
    8x100 @ 1:55 Free
    100 @ 2:00 Free FAST went 1:14

    Warm Down
    15x50 @ :55 Free every 3rd 1/2Pull 1/2Kick
    400 Kick with Fins

    Total of 4000 yards

    Ready for some turkey tomorrow then on Friday morning I am going to check out the North Myrtle Beach Aquatic Center since I am visiting my parents for the holiday.
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  20. Tuesday November 25, 2008

    by , November 25th, 2008 at 12:02 PM (A comfort swimmer's guide to easy swimming)
    I poached this from Leslie's blog and modified it slightly
    Solo, SCY

    Warm up:

    300 warm up, did half free, half back
    6 x 50 kick on 1:10, odds dolphin on back (ave. :55), evens flutter on back (ave. :50)
    6 x 50 drills, all 6 were free EVF drills

    Aerobic set:

    8 x 100 on 2:00
    alternate backstroke and freestyle, (ave. 1:23 on back, 1:18 on free)

    Speed Work:
    Do the fast fly on 1-2 breaths, think easy speed

    Do the 25's on 1:30 for each 2

    8 x 25 fly as odds very fast, evens easy
    50 EZ
    8 x 25 back as odds very fast, evens easy
    50 EZ


    Cool Down:
    500 easy swim, did as 200 free/200 back/100 IM


    Total: 2700 yards
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