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  1. Workout 06/21/13: noon

    by , June 21st, 2013 at 01:44 PM (Maple Syrup with a Side of Chlorine)
    100 Fr/100 Bk

    10 x 100 on 1:30
    - odds Fr with some kicking
    - evens stroke

    Build a 200 IM on 2:50
    - did the IM as drill

    3 x
    - 4 x 50 Quarters Strong on :45
    - 100 kick on 3:00

    300 loosen and out
    (Solo/Rec/3400 yds/60 min)

    Nice finish to the day, swimming at least. My uncle Paul and cousin Kevin are visiting from California, so we are going to a cookout at my brother's house tonight. Time to relax a bit on a beautiful day off!
    Swim Workouts
  2. FAST FRIDAY Jun 21st, 2013 LCM

    by , June 21st, 2013 at 10:59 AM (Ande's Swimming Blog)
    FAST FRIDAY Jun 21st, 2013 LCM

    Plan to lift today

    Whintey Coached
    6:00 - 7:30
    Swam with Chris, Todd, Jim, Ned, Chris, Dale, & Eric

    Warm up
    10 min swim
    4 x 50 on 1:00
    8 min swim
    4 x 50 on 1:00

    Main Set
    2 rounds of
    200 FAST / 200 easy 9:00
    100 FAST / 100 easy 5:00
    50 FAST / 50 easy
    400 easy
    R1 2 fr 2:16, 1 fr 1:02, 50 bk 31
    R2 2 FL/BK 2:32, 1 IM 1:08, 50 BK 30
    did the 400 easys as 8 x50 on 50
    then at the end of practice I did a few BK spin drill bursts
    BK spin drill is where you sit up and move your arms as fast as you can, you spin them, the goal is MAXIMUM hand speed not efficiency

    Next Meets:

    Fri Jul 19 - Sun 21, 2013 LCM
    2013 USMS South Central Zone LCM Championships
    Jenks, OK 74037

    I'm also considering Nationals
    2013 Marriott Summer National Championship
    Mission Viejo, Calif.
    Wed Aug 7 - Sun 11, 2013
  3. Workout 06/21/13: morning

    by , June 21st, 2013 at 09:41 AM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill/7 x 50 on :50 Burst+cruise/1 x 50 EZ

    Kick/Swim/Pull (board/Agility/Buoy)
    050 100 200 with snorkel
    100 150 300 with snorkel
    150 200 400 with snorkel
    200 250 500

    300 Loosen with and out
    (Solo/Rec/3900 yds/65 min)

    I skipped swimming on Wednesday morning before work because I was just too tired and don't want to repeat last year's performance of a nasty head cold heading into summer. Work continues to be busy, but still less stressful as our student is with us full time, so I am enjoying the "break" for now. It won't last long because the store in Rutland (about an hour north) had someone quit on Tuesday after not showing up for their shift. I'll be picking up a day a week there to help out until they get a replacement in.

    I slept in an extra half hour this morning and felt really good in the water. Not too many other swimmers so I didn't have to circle swim at all, which is a great treat. Planning to get back in at lunchtime.
    Swim Workouts
  4. Morning warmup and the pool is too warm

    by , June 21st, 2013 at 07:23 AM (Mixing it up this year)
    Felt like 82 today, a little warm for a meet.
    Warmup is at 1:30 so this was pre warmup.

    Felt sore today, maybe I loosened up enough.

    500 free
    500 free kick w/zoomers
    5x200 odds free evens back
    8x50 from dive 15m breakouts then easy
    100 easy

    Total 2500 meters
    Swim Workouts
  5. Lunchtime re-start

    by , June 20th, 2013 at 10:28 PM (One Stroke at a Time)
    Wednesday, June 20
    Long Course
    12 x 50 on 1:10 odds breast 2 kicks/1 pull evens fly 3 right/3 left/3 fly strokes
    6 x 100 on 1:40 descend 1-3, 4-6 (I was actually able to descend!!)
    8 x 150 on 2:50
    odds with variable distance of stroke #1 and #7 50 fly/25 back/25 breast/50 free #3 25 fly/50 back/25 breast/25 free #5 25 fly/25 back/50 breast/50 free
    evens easy free
    2600 meters

    I had a rough start to the day. I was a real bear-- just very cranky and irritable towards my husband and oldest son. This was so much so that after working in the morning I decided to eat breakfast for lunch and start the day over--attitude-wise that is. We went to a place called "the breakfast klub" where I ordered the breakfast special-- eggs over easy, toast, potatoes and sausage. This seemed to do the trick (that and the nap I took after lunch). I hadn't really wanted to go swimming but I knew the pool would be long course so I forged ahead. I was happy to be able to descend on the 100s (and still get decent rest). I was pretty tired by the end since I haven't been swimming long course. I will sleep well tonight.
  6. Thursday, June 20, 2013

    by , June 20th, 2013 at 06:46 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 78, Water temp 79
    Partly cloudy, humidity at 88%

    Warm Up
    400 RIMO
    400 IMO as 50K/50DR each stroke

    *Set 1*
    5x50 Fly on 1:00 as 2RA/2LA/2 Swim, *43-41
    5x50 BK on 1:00 as 3DA/6 Swim, *44-42
    5X50 BR on 1:15 w/2 count glide, *54-50
    5X50 FR on 1:00 as 25RA/LA, 25 CU, *40-38

    *Set 2*
    3x400 IM on 2:00 rest, desc 1-3
    #1 EZ, #2 Steady, #3 as 50 EZ/50 Strong
    ---200 FR Kick

    *Set 3*
    1200 FR w/agility paddles-tube-buoy
    Do as 3(200 steady, 100 strong, 100 fast)
    --300 BK

    Warm Down
    400 FR Smooth

    Feels like early season training with sore achy arms from drylands and the quality swimming sets done yesterday. After the workout in the FGCU parking lot it was dry and partly sunny, but then within one mile I was driving through down pouring rain, dark skies, headlights lights on, full speed wipers, etc for the next 15 minutes, then the rain stops and the sun shines through about two miles before arriving back at the office parking lot, which is completely dry. Typical SWF summer weather.
    Swim Workouts
  7. Very humbling 4 x 50's stroke

    by , June 20th, 2013 at 05:37 PM (Chowmi's Blog)
    Wowie, I should have rested today but I wasn't disciplined enough to do my own thing. I went to workout and here's the damage:

    SCM, Baylor Fitness center

    400 warm up

    9 x 50 stroke/swim 1:00
    ==> no; back w/fins drills

    200 kick
    ==>no, goofed off

    4 x 125 on 2:15
    75 fl/ba/br; 50 free
    ==>no, I did them as 75's; two each IM/back
    last back was 1:01 which is slow. yikes! I was doing 57-58 just earlier this week/ast week, and that was at the 100! the IM bits were equally bad - I could do sub 1:00 but today only mustered a 1:04!!

    200 kick
    ==>no, goofed off again

    4 x 75 on 1:30
    suppose to be fl/ba/br
    ==>no. I did them as
    75 free easy
    25 fl/50 free
    50 fly/25 free
    75 fly - 1:00 which was actually pretty good for how I feel now. Although in my primest form (circa 2010) I could do :52 on a 75 fly.

    4 x 200 pull on 3:00?
    ==>NO!!!! I did 4 x 50 IM order from a start/dive on same interval

    Here is where I know I need work! Rarely do I actually do the 4 x50's all out, and considering they are my main events, I guess I need to start doing this set more!

    50 fly 35 (ouch!)
    50 back 38 (yikes!)
    50 breast 42 (ok, not too bad)
    50 free 30 flat (this is pretty good)

    I'm glad I did the 4 x 50's stroke as it really shows how not 4x 50 trained I am. However, I am sort of disappointed i didn't do a recovery day today. I do solemnly swear to do nothing tomorrow. Except maybe yoga/pilates. And next week, i'm totally going to swim way faster than these times. They suck!!!
  8. Thursday, June 20

    by , June 20th, 2013 at 03:50 PM (The FAF AFAP Digest)
    950 EZ with 1 burst


    Took yesterday off. Was driving home from Pittsburgh anyway. Dragged myself to pool today. Still feeling very poorly, but a tad better after a short swim. Less than 48 hours for this cold to take its leave. It's not the cold so much but the fatigue that sucks right now. I have ratcheted down my expectations. Thankfully my focus event is on Sunday. Here's wishing for energy to seep back in soon!
    Swim Workouts
  9. Thu Jun 20th, 2013, LCM

    by , June 20th, 2013 at 03:46 PM (Ande's Swimming Blog)
    Thu Jun 20th, 2013, LCM

    Swam & Lifted Wed

    Whintey Coached
    6:00 - 7:30
    Swam with Larry & Gull Beside Chris, Paul & Ned

    Warm up scy
    went 500

    Main Set
    4 x 400 on 6:00
    100 easy
    4 x 300 on 4:30
    100 easy
    4 x 200 on 3:00
    100 easy
    4 x 100 on 1:30
    50 easy

    Next Meets:

    Fri Jul 19 - Sun 21, 2013 LCM
    2013 USMS South Central Zone LCM Championships
    Jenks, OK 74037

    I'm also considering Nationals
    2013 Marriott Summer National Championship
    Mission Viejo, Calif.
    Wed Aug 7 - Sun 11, 2013
  10. 6|20|13 scm

    8 x 50 on 1:00

    500 free

    500 free WF

    500 free

    500 kick

    400 kick WF

    Shoulder ache likely muscular. Taking tomorrow off. I might need more time off however, I feel run-down and sore throughout my upper body. The kind of workout soreness one develops from overdoing it too early. The thing is I haven't really changed much, in fact I'm swimming less. Maybe I've gotten used to high intensity efforts both in the water and out, that in addition to work and home, and rest quality may have built up. I need a reset.

    Updated June 20th, 2013 at 04:31 PM by __steve__

  11. Thursday 6/20/13

    Thursday 6/20

    AM only LCM


    So the team is travelling to a meet at the Rockwall ISD this weekend outside Dallas. I won't be attending, but still was given the option of doing the "3000 on the house" that the meet swimmers were doing. I jumped at the opportunity, but only got in 2100 before I called it quits. Just too broken down from all the fast racing sets I have done this week.

    400 swim
    4x150 @ 2:30 k/dr/bld w/ fins + snorkel
    5x200 @ 3:00 pull w/ buoy + paddles
    100 EZ

    Total: 2100
    Swim Workouts
  12. Thurs, June 20, 2013

    by , June 20th, 2013 at 09:32 AM (Grandma Got Run Over By A Swim Team)
    Weights of course, first thing. Trying a new thing - instead of 2 sets of 12 and then 15 reps, doing a bit heavier weight, so that it is pretty darn difficult to lift on the last rep, and doing 8,6,4 reps - twice through if I have time.
    Workout today was STATIONS again - always on Tues & Thurs mornings in the summer, I suppose.

    600 back/free
    6 x 100 @ 1:40
    300 kick
    100 easy
    8 x 100 P @ 1:30
    12 x 50, w/fins, sprint evens on 1:00
    400 warm down
    Total: 3200 LCM
  13. Easy day today

    by , June 20th, 2013 at 07:35 AM (Mixing it up this year)
    Nothing hard. Just easy since I am feeling beat up and I have the 400 free tomorrow.

    500 free
    500 free kick w/zoomers
    500 free w/snorkle
    500 breast kick
    6x50 from dive good breakout rest easy
    400 alt free/back easy

    Total 2700 meters
    Swim Workouts
  14. Wednesday, June 19, 2013 6:30-8:30pm Legskin Time

    by , June 20th, 2013 at 12:23 AM (Fast Food Makes for Fast Swimming!)
    It was a colder and windier day in town tonight, so I decided to pull out my old $20 Finis Legskin that I purchased during the last SCY season that the now illegal suits were legal. Finis was closing out all their stuff for $20 a piece, since they couldn't be used for USAS swimming anymore. I should've got more. I use it now and then for swims, or in OW swimming if the water is warmer.

    The legskin was great though, it kept my legs nice and warm, plus I got the added buoyancy and speed effects from it, though I did have a drag suit over it as well.


    800 Free

    Little Ol' Kick Set:

    4 x 200 SDK on back @ 3:30 (was going around 2:50s or so)
    1:00 rest
    8 x 100 Flutter Kick (ended up doing SDK on back) @ 1:40 (around 1:25/1:30s)
    1:00 rest
    16 x 50 SDK on back @ :50 (:40-:45ish)

    200 EZ


    Swim Set/Main Set:

    4 x 200 Free @ 3:15 (held 2:35 and under, fastest was 2:30) <--my last meet swim was 2:18
    1:00 rest
    8 x 100 Free @ 1:30 (held around 1:15s)
    1:00 rest
    16 x 50 Free @ :45 or some random interval...I was just following the group, but it was like :45, 1:00, :45, :45, 1:00, etc.
    --just survival swim on these, more of recovery w/ speed

    200 EZ

    6000 LC Meters

    Boy was that legskin fun to practice in.

    Good set. I like doing freestyle in Long Course, and that's about it, well - Fly too is good. Because we did a heavy freestyle night, I can count on tomorrow being an IM/stroke day, so I may skip it. We'll see how work goes tomorrow.
  15. Wednesday 6/19/13

    Wednesday 6/19

    AM LCM and PM SCY + Crossfit

    AM swim:

    600 swim
    400 pull w/ buoy + strapless paddles + snorkel
    8x50 @ 1:00 kick/drill
    6x100 AE
    4 @ 1:20 (held 1:14s)
    2 @ 1:15 (held 1:13s)
    400 EZ
    4x25 @ :30 build to FAST
    100 EZ

    6x50 @ 1:00 w/ fins 25 MAX EFFORT/25 EZ (averaged 12.8s)
    100 EZ
    4x50 @ 1:30 w/ fins + paddles (BEST TIME = 26.0)
    #1 - BEST TIME + 2 (28.0, 28.9)
    #2 - BEST TIME + 1 (27.0, 27.8)
    #3/4 - BEST TIME or better (25.1/25.0, 25.8/25.5)
    100 EZ
    2x100 @ :00 w/ fins + paddles (no interval, went in heats, BEST TIME = 58.2)
    #1 - BEST TIME + 4 (58.5, 1:08.0) <--- OOPS! Went to fast on #1, round 1, and then tried to over compensate on #1, round 2. Both were failed attempts!
    #2 - BEST TIME or better (55.4, 55.0)
    100 EZ

    300 EZ

    Total: 4900


    10:00 pseudo-AMRAP (wasn't trying to tally the number of rounds, the main focus was technique)
    - max kipping pull-ups
    - YTWLs (think shoulder rehab)
    - plank walk 20 yards (alternate 1 round forward, 1 round backwards)

    PM swim:

    200 swim
    300 swim w/ under H2O turns
    4x50 @ 1:00 kick/drill w/ fins + snorkel
    4x75 @ 1:10 light D1-4

    "Broken Swim/Race Rehearsal Day"
    4x75 @ :15 rest
    4x50 @ :10 rest
    (Broken 500 FR - 4:50.1)
    400 EZ
    25 @ :10 rest
    50 @ :10 rest
    25 @ :00 rest
    (Broken 100 FL - 55.9)
    400 EZ
    25 @ :10 rest
    50 @ :10 rest
    25 @ :00 rest
    (Broken 100 BR w/ fins - 50.1)

    8x50 @ :05 rest A.R.
    400 EZ

    Total: 3300
    Swim Workouts
  16. Wednesday June 19, 2013

    by , June 19th, 2013 at 09:51 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 74, Water temp 79
    Partly sunny, humidity at 88%

    Warm Up
    1000 RIMO by 250
    4x150 FR on 1:00 rest, build by 50 as (100RA/LA-4 strokes each/50CU)

    *Set 1*
    5(2x50 FR Fast on 2:00, 100 BK/FR) *32s-31s

    *Set 2*
    5x200 FR on 3:30 w/snorkel-agility paddles
    as 150 CU, 50 Strong
    ---200 BK/FR by 100

    *Set 2*
    3(2x50 FR Fast on 2:00, 100 EZ BK/FR) from dive off blocks
    *1)29.0, 28.3
    *2)28.4, 28.2
    *3)28.0, 28.5
    --300 BK

    *Set 3*
    1200 FR Steady SPL-24/26 with snorkel-agility paddles-fins

    Warm Down
    600 FR Smooth

    After the 3K Swim last Thursday in Sarasota, I swam a few times in my community HOA pool, and then returned yesterday to regular training with a 5200 LCM IM and FR endurance workout. I will be phasing in daily IM/stroke sets, with three sessions weekly, focusing on high intensity swimming, and two sessions weekly endurance base training. In addition I have restarted my home dryland program with weights, bands, walking and calenthetics.

    Swimming the IM or stroke sets of Fly, Bk, and Breast currently feel weak and rough, which is my fault for swimming almost only freestyle the last six weeks. I hope that I will not do that again, since I previously would at least swim IM on recovery days. By the end of next week I expect to start swimming stronger in the IM and stroke again.

    At the FGCU LCM pool we can use the blocks (at both ends) almost any time. So now (after my 800 M Pan Pac disaster) about three times a week, I am doing timed sets off the blocks to get more practice and skills. Today I felt awkward on the dive 50 Free swims, but I would think eventually it will feel normal to dive off the blocks. Still, I was pleased to swim under :30 this first session on blocks starting out smooth and building each 50.

    Meets - looking at Clearwater, FL on August 3-4 with indoor LCM pool, and perhaps June Krauser meet in Fort Lauderdale, July 20-21. Depending on how I swim in workouts the next several weeks, possible events could be; 200 IM, 200 BK, 200-100-50 Fly, 200-100-50 Free.
    Swim Workouts
  17. Wed. Jun 19 Easy Afternoon Swim

    Slept in this morning. Figured I could use the extra 2 hours sleep more than an early morning swim. Plus, my left knee hurt all night and was almost "frozen" this morning. Very painful and little movement. Got a little better during the day. Strange - it was my right knee, but that has been better. My left ankle and foot had bothered me some. Then, pain started going up my left calf and above my knee. Then, over the past few days the pain has centered around my left knee. Meanwhile, my knee has been feeling fine. We're talking pain at 7 on a scale of 10. Sometimes, when I've been driving for 20 to 30 minutes, stabbing pains will start in my knee. Got to get to the Dr.

    Today was my last day at my job. Start a new one tomorrow. Left early today and went to the pool this afternoon for a easy swim to loosen up. Tomorrow is a rest day.

    3x100 Free on 1:45
    2x100 Free -75% on 3:0
    100 Back
    12x25 on :45 Free and Back - working breathing, 80%
    100 Kick
    100 Free - work turns
    4x50 Free/Back

    1300 Yards
    50 minutes
  18. 06.19.13 - Tuesday/Wednesday workouts

    by , June 19th, 2013 at 05:10 PM (Pete's swim blog)
    Swam yesterday w/ Dave C and my son. Dave took today off. Yesterday, I swam about 2000 yards. Started w/ some underwater sdks w/ fins followed by some hard kick to 15m and finally some hard swims to 15m. Lots of rest inbetween. At the end, I did a 100 br broken at the 50. Went 37.5/37.5 for a 1:15. Not too good. I should be doing :35's. Maybe I'll be better w/o the drag suit this weekend.

    Today, I did a bit less yardage:


    600 Warm up

    8 x 50 - 1:30 Underwater sdk w/ fins down/easy back
    50 Easy

    6 x 50 - 1:30 2x(Fly/Br/Fr) sprint to 15m, cruise
    50 Easy

    100 Free broken @ 50 for :10s (:56 - :28/:28) Not completely sure about this. My son took the times and I think he was being generous with the clock. It was probably closer to :29s or :29.5s. I'll take it as a confidence builder though.

    200 Cool down

    (1700 Total)
    Swim Workouts
  19. 6|19|13 SCM

    500 WU WFPS

    21 starts from the block
    • just the start and entry (no breakout) and drill back

    20 x 25 on anywhere from 0:25 - 1:00
    • concentrated on a solid breakout and first 3 strokes then soft cruise to wall

    Noticed the pain in my right posterior deltoid isn't as bad, but there's something potentially profound and has my attention (just in case). In the recent LCM swim I commented in a previous blog the pain would happen as I approach the wall near the end of my 50 fast effort. At this point I am really pushing breath control in addition to the muscles. Well, I've experienced the same feeling (pain) SCM at the end of 25 hypoxic efforts (really isn't a challenge for me, but a stress nonetheless) as well as during O2 deprived streamlines with locked shoulders, off of a turn. Could this be a pain from cardiovascular and not of muscular origin? Man, I hope not. One thing for certain the pain will only precipitate when I'm pushing the endurance of hard efforts. I can't recall the same moves and muscular contractive forces done fresh from a start causing it. Anywho, I'll keep looking in to it and experiment some
  20. Tuesday, June 18, 2013

    by , June 19th, 2013 at 04:15 PM (Grandma Got Run Over By A Swim Team)
    Weights first, of course - decided to do two sets at each station, instead of going around the circuit twice - and this saves me about 10 minutes - which means I can get more in, in less time, which means I don't have to wake up so darn early!! (Well, ten minutes can mean everything to a sleepy girl)

    500 back/free
    3 x 200 P
    4 x 100 stroke/free
    500 - can't remember what it was!
    100 easy

    6 x 100 kick on 2:00
    6 x 100 Pull on 1:30
    200 easy