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  1. Wednesday, 4/25/12

    by , April 25th, 2012 at 10:54 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (800)
    2 x the following:
    100 free - 100 kick - 100 back pull - 100 IM drill

    Set #1 (400)
    8 x 50/55 ds4
    - all free went 40->36 each time

    Set #2 (1200)
    1 x 400 free/6:15 build - went 5:40
    2 x 50/1:30 stroke FAST - back, went 40, 39
    1 x 300/5:00 build - went 4:13
    2 x 50/1: 30 free FAST - went 35, 34
    1 x 200/3:30 build - went 2:45
    2 x 50/1:30 stroke FAST - back, went 39, 37

    Set #3 Kick (500)
    10 x 50/1:10 ds3
    - 1-5 on belly w/board and snorkel, ave 56,
    - 6-10 no back, ave 57

    Warm down
    100 easy free

    Total: 3000 yards

    Updated April 25th, 2012 at 11:40 AM by poolraat

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  2. Tuesday 4/24/12

    Tuesday 4/24

    PM only SCY + Crossfit

    Crossfit:

    2x
    10 box jumps
    2:00 jump rope
    15 streamline squat jumps
    2:00 jump rope
    30 hip raises
    2:00 double unders

    Swim:

    400 build each 100

    5x400
    2 @ 5:00 D1-2 (4:31, 4:25)
    3 @ 4:40 hold low red HR (4:18, 4:18, 4:16, 26/10)

    6x50 @ 1:00 (2 each stroke IM order)
    Odd: drill/build
    Even: build

    3x100 @ 1:30 A.R.

    Total: 3000
    Categories
    Swim Workouts
  3. Tuesday, 4/24/12

    by , April 25th, 2012 at 12:11 AM (A comfort swimmer's guide to easy swimming)
    SCY with swim buddy

    Warm Up
    500 choice - did 250 free/250 back
    8 x 25 shooter w/fins/40 - alternated dolphin & flutter on belly and back
    50 EZ
    4 x 25 no breath/40
    50 EZ


    Main Sets:
    10 x (25 + 25 EZ) w/fins @ 1:30
    --1st 25 = breakout + 4- 5 strokes fast free, then cruise to wall
    - rotated free-back-fly
    --2nd 25 = EZ
    100 EZ


    1 x 50 AFAP @ 1:30 - free, went 32
    200 EZ/5:00


    2 x (5 x 37.5 fast + 12.5 EZ) @ 2:00
    ---100 EZ with each round
    --- 2nd time with fins
    - Round 1 - all free, ave 34
    - Round 2 - free w/fins, ave 30

    100 EZ

    Total: 2550 yards

    Updated April 26th, 2012 at 11:54 AM by poolraat

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  4. Social workout

    by , April 24th, 2012 at 11:30 PM (Elise's Fitness Fun)
    Yes, I do spend more time talking in the weight room than I do actually lifting weights.

    I think I might have run an elderly lady off today when I was telling a friend about my take-home exam in history. I could not help but chuckle when I talked about southerners fears over communism and hippies during the civil rights period. I guess she didn't think it too funny for me to be so casual about it. I suppose if some current protest march in the United States was linked to al-Qaeda, we would all be quite concerned.

    In any case, after taking to my friend and giving a gag gift to another (a wooden sign I found at a thrift store that said, "I stopped running because my thighs rubbed together so much, my underwear caught on fire."), I got started on my routine.

    5 minute on gauntlet.

    Bench press: bar x 10, 65 x 8, 80 x 6, 95 x 4

    Lat hi row: 90 x 10, 110 x 8, 120 x 6, 130 x 4

    Leg press: 130 x 10, 140 x 8, 160 x 6, 180 x 4

    Hip adduction: 2 sets of 130 x 10

    Hip abduction: 2 sets of 110 x 10

    Ankle flexion machine: 2 sets of 70 x 10

    Hammer curls: 2 sets of 15 x 10

    Captain's Chair Leg Lifts: 3 sets of 20

    This afternoon, went for a 2 mile run.
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  5. Tuesday 04242012 AM swim

    by , April 24th, 2012 at 10:57 PM (aztimm's training blog)
    went to Mesa-Kino for the AM masters swim workout
    we were in the main pool (LCM)
    Paul coached solo

    got in 600 w/u choice (was the first in the water and not another soul until I did 200)

    4 x 100 @ 2:00
    25 drill/25 kick/50 build (mixed in some breast)

    4 rounds of variables, as follows:
    25 done fast/easy
    25 done easy/fast
    25 all fast
    25 easy
    did rounds 1 & 4 free, 2 back, and 3 breast

    200 pull, breathe 3/5/7 by 25

    10 x 50 FAST @ :30
    (distance option was do a 100 after each, which I did)
    odds were push (did all free, 38 down to 36)
    evens off blocks-- #1 free 37, #2 free 36, #3 breast 41, #4 breast #2, #5 free 33

    (I used my last 100 as a w/d)

    TTL: 3100 yards

    this was by far one of my best workouts in ages. not that I haven't had good workouts before...but I just pulled up my LCM meet results from last year, and that final 50 free I did today was less than a second off from what I did last July (and faster than the year before). my breast today was also very close to my 50 breast meet times.

    had some excellent races with people in the nearby lanes. Plus Paul egged us all on...giving some people a hard time.

    usually I'd do at least a 200 w/d, but had to run for work right away, so my w/d suffered...



    had an extremely long day. met a co-worker to rent a car, and we drove to Tucson for the day. we presented at a meeting and were all over town during the day. then drove back (well I did all the driving...). there certainly was no way I was going to the gym or anything after all that. heck, I'll be lucky to get up to swim tomorrow morning.


    oh and now my FLOG is finally ahead of my goal for the year...by .5 mile. hopefully I can keep it going.
    Categories
    Swim Workouts
  6. Saturday April 23rd - Quicksilver Spring into Summer Meet

    I swam in my 3rd meet on Saturday, the Quicksilver Spring into Summer Meet. I guessed that there wouldn't be a huge turnout because the Pacific Masters Short Course Championships was just couple of weeks ago and Nationals are this week, so I thought I should space out my events and only ended up entering four: the 500, 100, and 50 free, and the 100 IM.

    I haven't swum the 500 since high school so I wasn't sure about a seed time. I can do 5 x 100 @ 1:20 on a really good day so I knew I could go 6:20, I figured I could probably go a 6:20, and hoped I could go a 6:15 - so I entered with a 6:20. Not at all sure how to pace myself, but certain that I didn't want to go out fast and die, I decided to try to swim the race as two 200s at the same pace and a 100 at a faster pace. I ended up with a 6:16.94. I don't know my splits because the meet didn't have pads, but a coach who was timing another guy in my heat said that I was holding "37 high" per 50 throughout the middle of the race so I think I was fairly consistent. Unfortunately I had a lot left at the end, I felt like I could have kept going for another 100 or more, but next time I will know. All in all, I was happy with the race.

    The 100 free was next and as soon as I dove in I realized that I should have done a longer warm down after the 500, I was stiff and couldn't get my pace up. I went a 1:01.41, considerably slower than the 1:00.42 I went a couple of weeks ago. Oh well, another lesson learned.

    Next up was the 100 IM. I accidentally scratched this race in the meet a couple of weeks ago so I also didn't have an actual time for my seed, so I picked 1:13 out of the air. My fly is awful (seriously) but I managed a 25, didn't smack my head on the back to breast turn, and felt OK in the breast and free, and ended up with a 1:10.99. Nothing to write home about, but good enough for my level of training.

    The 50 free was my last event. I am not a sprinter so I didn't have any expectations and was pleased with my 27.03, a nice drop from the 28.20 I swam went in my first Masters meet.
  7. Workout 04/24/12:

    by , April 24th, 2012 at 09:18 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK w/u

    6 x 50 Kick on :50
    4 x 100 FR pull with buoy on 1:30

    200 IM drill
    4 x 50 IMO FAST with :15 sr
    100 EZ

    1 x Noah's Ark pull with buoy
    200 loosen and out
    (Solo/Rec/2300yds/45 min)
    -----------------

    Got in before work today and felt better in the water. The lane was a little crowded, so I had to alter my plans a bit. I wanted to get the IM work in since I will be doing the 400 IM + 100 FR this weekend during the 500 at our mini meet. The broken 200 add-up was 2:19, which is a good practice time for me - I needed to break it up to avoid the people joining me in the water.

    Everything looks good for the meet this weekend. Lower turnout than I had anticipated, but it should be a fun time for many on my team to swim in their first official meet. I am also planning to swim the 100 fly, and will do other events if there is only one other swimmer entered so that no one swims alone. Actually received four more entries today, with four more on the way, which would put us close to 20 for the meet.

    I am putting together a lifting program based on Jazzy's post from a few weeks ago. I'll post that here to see if I am on the right track, and plan to start that next week (lifting 3-4 times a week, and using my stretch bands at home after swim days). Basketball should go through at least the end of May, and I will pull my bicycle from the back shed over the weekend and use that to ride to work when the weather is good - it'll be a four mile round trip from home. I am looking at nutrition for the OW season, my first real dive into that whole world, and I am getting a lot of great info from the marathon swimming forums.
    Categories
    Swim Workouts
  8. Tuesday 04/24 stroke day

    by , April 24th, 2012 at 08:40 PM (Chowmi's Blog)
    SCM, Baylor Fitness Center
    Bobby Patten coached
    Tues/Thurs are stroke day!

    300 warm up

    10 x 50 kick on 1:00
    I did 5 on my back and then 5 on my side with the snorkel. Bobby said I was wasting my time and to just kick on my stomach.

    400 pull
    ==>no. free with PFS for a 200

    Main Set:

    4 x 25 fly on :30
    100 IM strong on 1:30
    easy 50 free on 1:30

    4 x 25 back on :30
    100 IM strong on 1:30
    easy 50 free on 1:30

    4 x 25 breast on :30
    100 IM strong on 1:30
    easy 50 free on 1:30

    then.....repeat! for a total of 6 rounds.

    200 pull
    ==== wait! I actually DID THE PULL! I used my pink and white striped pull buoy, no paddles, and did the whole thing! a mid-length break to adjust the slipped buoy, but I still think it counts as a continuous 200 pull! I amaze myself!

    +++++++++++++++++++++++++++++

    This was a solid stroke day with no specific speed work other than the strong 100's. But it was actually very tough after each of the 25's, which you couldn't really go easy on.

    It was fun pulling. I almost never use my bouy. I guess I was just too lazy to put on my PFS (paddles, fins, snorkel).

    Last night: Cardio X, tonight is Chest/Shoulders/Triceps beginning of week #6.

    30 day report! My husband took the 30 day pictures, but they don't look very good. For one thing, he sat down and so all the shots make my hips and legs look huge, and my head look coneheaded and small. I have gone from 142.8 to 139.4, which isn't anything spectacular, but it means I only have to lose 3 lbs to get to 136.x instead of "something over 5 lbs away". However, it is very difficult not to squander the days and leave it up to a hail mary in week #8 to get those last 3 lbs. Then I only have to lose 1 more lb in the last cycle to meet my desired weight of 135! My back shots clearly show a more defined V in my muscly-swimmer's shoulders. I am happy to report my butt looks less inflated. I am well within my butt-PSI limit However, I still have periodic muffin topping which is not due to the periodic cycle, and I don't pass the naked jiggle test. On the other hand, I do pass the suck in your gut to a perfectly flat stomach test, and bend slightly backwards to see your abs ripple test. The problem isn't developing the muscles, it's that I can't let go of my McDonalds, Ruffles, charms blow pops and strawberry frosted pop tarts to loose that layer of outer fat that conceals them! Maybe I will do 2 lbs/2 lbs in the last cycle. 3 lbs is just such a huge committment.

    Bonus Clip!

    Here's another bonus clip from the Republic of Texas World Championships, February 2012!

    http://youtu.be/mdGSiXoetYk

    Today is my parent's 47th anniversary, hooray!!!!
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  9. Tuesday, April 24, 2012 5:15am

    by , April 24th, 2012 at 08:19 PM (Fast Food Makes for Fast Swimming!)
    This morning started off sucky. We got to the pool, and the asst. coach didn't get the notice about the re-keying of the high school pool. Someone lost I key I guess. We had to wait about 15 minutes for the pool director to get there to open the pool for us. Hopefully our coach gets a key for Thursday! At least we got to swim, and we made the most of it.


    5 x 100 Free @ 1:30 w/up

    My friend pulled this workout off the USMS Forums. I think it's from one of Patrick's distance days a few month back...the Ironman 100s set.
    We only did 20 of them rather than 40 due to time constraints, but still was good fun.
    No rest, stay on interval. I held 1:05-:07s throughout.

    4 x 100 Free @ 1:30
    3 x 100 Free @ 1:25
    2 x 100 Free @ 1:20
    1 x 100 Free @ 1:15
    4 x 100 Free @ 1:25
    3 x 100 Free @ 1:20
    2 x 100 Free @ 1:15
    1 x 100 Free @ go for it! (went 1:01)

    I'm pretty sure I could've handled a -:05 to all of these intervals pretty easily, but then my buddy wouldn't have liked me very much, so we made an interval that everyone could make. The two ladies in the lane did fine, but I don't think they made they last 3 on interval.

    100 EZ and off to work. Got this done in under 45 minutes!

    -------------------------
    2600 Yards
  10. Getting Agitated...

    by , April 24th, 2012 at 05:39 PM (The Labours of SwimStud)
    I can't explain it...is a tough week at work? Change in the seasons? Just taper bitchies.

    I am not settled...agitated and pent up.
    I've not gotten this cranky before on taper...maybe the HIT translates into High Intensity Crankiness? Hopefully tomorrow will be a bit better as I focus on travelling to Fortville and prepping to drive Thursday.

    Anyhow...I mellowed a bit after a 1000 easy in the 20 yard bathtub--ripped right from the Fort Workouts

    440 FR W/U

    4 x 20 DPK Shooters 1:00 FL, FR, BR, FL
    1 x (20 build free + 20 EZ) @ 2:00
    40 EZ 1:30
    1 x 40 burst + cruise @ 1:30
    40 EZ 1:30
    1 x 40 burst + cruise @ 1:30
    40 EZ 1:30
    1 x 20 up tempo free
    60 EZ

    160 EZ

    Updated April 24th, 2012 at 06:05 PM by SwimStud

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  11. Sarasota Y Sharks Masters 5:30 AM Workout -04/25/12

    by , April 24th, 2012 at 02:54 PM (Sarasota Y Sharks Masters GOLD Workout)
    I am heading to Greensboro tomorrow. I'll resume posting when I return.

    SCY
    WARM UP:
    3 X 100 1:40 1:30
    4 X 75 1:20 1:10
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    3 X 100 kick 2:15
    4 X 75 kick 1:45
    4 X 50 kick 1:10
    1 X 100 swim

    2 x 100 1:40 2:00
    2 X 50 fast 1:00 1:10
    Four rounds with a break between each.
    Rounds 1/2 are free, intervals are left.
    Rounds 3/4 are stroke, intervals are right.

    LCM

    10 X 100 2:15
    odd: easy
    even: fast
    Choice

    WARM DOWN: 4 X 50 easy 1:00

    4900 Y/M
    Categories
    Swim Workouts
  12. Mon & Tues, April 23-24

    by , April 24th, 2012 at 02:52 PM (The FAF AFAP Digest)
    Monday:

    500 various
    10 x 25 DPK shooters
    2 x 50 power kick + cruise
    50 EZ
    3 x 50 burst + cruise
    100 EZ

    Total: 1150

    Stretching/Rehab, 45 min


    Tuesday:

    500 various
    10 x 25 DPK shooters
    6 x 25 fly drill
    3 x (25 EZ fly + 25 EZ)
    2 x 50 burst + cruise
    1 x 25 up tempo back
    75 EZ EZ

    Total: 1250

    Rehab/Stretching/Foam Rolling, 30 min


    +++++++++++++++++++++++++++

    Met up with Speedo both days at Oak Marr for chatting and swimming. Hot tubing before and after each swim as well. I guess I feel OK in the water. Not doing enough to really tell, and not inclined to fret over it.

    Instead, I am fretting over other things ...

    1. In a real instance of taper madness and the power of suggestion, I had a dream last night that I dove in for the 100 fly on Friday and my legs didn't work. I was stuck underwater while everyone else was swimming. I think this was subliminally brought on by a comment Jimby made on FB. Pete was scolding me for taking the stairs and Jim replied that taking the stairs was a good thing b/c if you didn't use your legs for 48 hours, you'd lose 90% of your leg strength. He even cited an article. I have been, however, taking the stairs. My house makes abstaining from this impossible.

    2. I am wondering if it's positive or negative that my worst/hardest sprint event, 100 fly, is my first event of the meet. Bad planning on my part perhaps. I almost wish it were last and that I could start out with something more innocuous (like 50 breast). I don't want it to set a bad tone for the rest of the meet. I've decided if I go faster than last year or near my PR, that will be just fine and dandy. And of course I always comfort myself with the fact that it is yards not meters.

    3. I didn't sleep a wink last night, tossing and turning and having the above mentioned nightmare. This usually presages the fairly imminent arrival of what all women dread. That would be a lovely double whammy with allergies already afflicting me. Can't we have SCY Nationals in, like, the dead of winter instead?

    4. I can't find stuff I need to pack. Grr ...


    PEACE, LOVE, SWIMMING, PEACE, LOVE, SWIMMING, PEACE, LOVE, SWIMMING

    Updated April 24th, 2012 at 10:05 PM by The Fortress

    Categories
    Swim Workouts
  13. Morning workout with team

    I had a good workout with TNYA at John Jay pool this morning. It was crowded—I swam in a lane of 6—but since the distances were not long and everyone was making the intervals it worked out ok. Sean coached and gave me some good feedback about kicking while sprinting (don’t drop the legs midway through!) Here’s what I did:

    Warmup:
    6 x 100, odds FR, evens 50k/50drill
    400 pull, bilat breath

    6 x 100 kick @ 2:00 [surprised myself with a 1:35 on the 1st, and decided to keep them all under 1:40, which I did.]
    6 x 75 @ 1:30, odds FL/BK/BR, evens BK/BR/FR

    4x through
    6 x 50 FR @ :55, desc. 1-3 and 4-6 [42 > 32 on most, 31 was my fastest fast one]
    3 x 100 BK @ 1:50, hold steady pace [1:25s – 1:29s]
    [There was no rest between rounds, but after R2 an additional 50 easy @ 1:00 was added in at the end of each. My lane initially wanted to skip this, since the first of the 6 50s could be easy, but I said no way and over-ruled them (I was leading). Who passes up a 50 easy?!]

    100 warmdown

    That middle set was surprisingly tough—easy intervals, but 8 all-out 50s. It was good for me to get in more sprinting though!
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  14. Progressives (Taper Meet in 3 days)

    by , April 24th, 2012 at 12:18 PM (Of Swimming Bondage)
    As if the psych sheet for Nationals wasn't a rude enough awakening to the joys of being a new 45-year old, my eye doctor last night broke the simply awesome news that I'm now ready for the world of progressives. No, we weren't talking politics; we were talking euphemisms for bi-focals. Ain't growing old great?

    I continued my reverse alarm taper with a 4am wake up call, a little light yoga, dog feeding, dish-putting-away, prepping for my day trip* and dropping #2 off at her morning workout before heading up to Lifetime** for the following:

    • 1 x 400: 100 free swim, 200 IM k/d, 100 free swim
    • 8 x 50: on 1:00, 2 each stroke, odds kick/drill, evens swim moderate
      • Was easier feel, but still slow at 0:35, 0:37, 0:42, 0:32

    • 8 x 25: on 0:40, two rounds of 4 as
      • #1 = 1/2 easy, 1/2 fast
      • #2 = 1/2 fast, 1/2 easy
      • #3 = all fast
        • Rd1 backstroke at 0:17
        • Rd2 free at 0:13+

      • #4 = all easy

    • 1 x 100: easy
    • 2 rounds of 100-50 on 3:30
      • 100 was to hit a 55+/56- SCY converted time of 1:02+, but feel as easy as possible
      • Was 1:01, 1:02
      • 50 was cruise

    • 1 x 50: back fast, was 0:31
    • 1 x 50: easy
    • 4 x 25: odds easy, evens fast
      • Fly at 0:13+/0:14-
      • Breast at 0:17

    • 3 x 50: active recovery on 0:45, 0:50, 0:55

    TOTAL: 1,750 SCM

    Commentary:

    • I cheated a bit with some B70 leggings today. I wanted a little juice and to let my legs relax even more.
    • My times on the quality efforts were much better than yesterday (even taking into account the cheater half-suit) and I'm starting to feel a glimpse of comfortable speed.
    • My butterfly barometer says I still need to rest more, but I'm feeling way zippier.

    * I almost missed my flight on account of me forgetting to bring my boxers to Lifetime. Somehow I don't think I'd be too comfortable presenting to my clients this afternoon while going cowboy. I sped home and was thankful that the recent heat blast seems to have cleared out the last of the snowbirds, making morning traffic quite light.

    ** My biggest regret in my pool is the fancy-pants automated pool cover. Well, that and my complete lack of mechanical skills. I "fixed" it again this weekend only to have it stop at about the 20 meter mark ... and then exhibit a complete unwillingness to respond to any of my further efforts. Fortunately, the service guy's coming tomorrow.
    Tags: taper
    Categories
    Swim Workouts
  15. Friday April 20th

    Warm-up (1800)
    1 x 400 swim
    6 x 50 @ :10 rest - 2 fist drill, 2 zipper drill, 2 catchup
    6 x 50 @ :20 rest kick, easy/fast, fast/easy, fast/fast
    4 x
    * 3 x 50 @ :45, race pace
    * 1 x 50 @ 1:10 easy

    Set I (1000 set / 2800 total)
    4 x 200 @ 4:00
    * 1 - 50 1650 pace / 150 easy
    * 2 - 100 1650 pace / 100 easy
    * 3 - 150 1650 pace / 50 easy
    * 4 - 200 1650 pace

    2 x 100 @ 2:00 - 500 pace

    Wrap-up (200 / 3000)
    200 easy, at least 50 double-armed back


    * 3000 *

    ************************************

    Another of Susan's taper workouts.
    Categories
    Swim Workouts
  16. 04.24.12 - Tuesday workout

    by , April 24th, 2012 at 09:12 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Kent. Pool temp ~84. Woke up 20 minutes late this morning in a cold sweat. Made it to practice on time but its not like me to completely miss the alarm clock for 20 minutes.

    SCY

    400 Warm up

    10 x 125 Up/down Kick - 2:00
    50 Easy
    We modified the original a bit because we misinterpreted it and nobody could make the interval. We figured it out for the second round:

    8 x 125 Up/down Kick/swim - 1:50
    * 1st 25 fly kick
    * Base stroke free
    * Up/down after fly kick is backstroke
    50 Easy

    5 x 200 Pull - 2:30
    Made the first 2 on a 2:20 interval and then Dave called a "time-out" to change the interval to 2:30. Not sure why... he was making them easy. I was in trouble after the first 2 200s so no complaints from me. Made the final 3 on 2:18-2:19.

    200 Cool down

    (3950 Total)
    Categories
    Swim Workouts
  17. real easy day

    by , April 24th, 2012 at 07:01 AM (Mixing it up this year)
    Still not feeling great, left shoulder is a little impinged if I move wrong. I did some start and my last one of fly actually felt more normal but that didn't come till number 8.

    Over all I don't feel like crud but I don't feel fast either. I know I have to trust my training and once my mental attitude kicks in everything will be fine.

    500 free w/snorkle every 4th lap kick
    4x25 shooters w/fins actually made all of them
    25 build +25 ez @ 2
    50 ez
    50 burst + cruise@ 1:30
    50 ez
    25 up tempo + 75 ez
    8x50 from block alt free/fly

    100 long +loose in 1:29

    Total 1400 yards
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  18. Monday, April 23, 2012 5:00pm

    by , April 23rd, 2012 at 11:22 PM (Fast Food Makes for Fast Swimming!)
    Back in the pool again...took off a whole 25 hours since my last race on Sunday!

    Lap swim at the YMCA, luckily I was by myself for the first 45 minutes so I could get in some good work. I guess all the Tri-guys are using the upper 80 degree weather to work on their biking/running. Who knows why they'd want to do that in this heat? (Yeah yeah Arizonians...I know you're already at 300 degrees or more by now, but for us, this is hot.)


    Warmup:
    4 x 100 Free @ 1:30
    3 x 100 Free Pull @ 1:20
    4 x 100 IMO (50 Drill, 25 Build, 25 Fast) @ 1:30
    8 x 50 Kick w/ board @ :55 (:45-:47s)

    Main:
    8 x 150 Free Pull @ 1:55 (held 1:42-1:45s)

    12 x 50 (25 Fly, 25 Free) @ ~:50/1:00 depending on my spacing in the lane

    100 Free
    -----------------------

    3400 Yards

    3 weeks of this stuff to go, plus I'll probably do a little hill climbing on my bike over the next couple weeks when I get a chance. I can leave from my house and head up toward Mission Ridge, the local ski resort, and gain over 3,000 ft. of elevation in 10-11 miles. Plus the downhill is a kick in the ass on the way home! I can get over 45 MPH on my mountain bike (I had a car pace me once to let me know that).
  19. Missing workout...

    by , April 23rd, 2012 at 11:09 PM (Alex's swim journal)
    I wanted to post this workout, because I don't want to forget it and didn't get a chance to blog last week (Friday) after I did it:

    10 x 100 (no rest, alternated hard and easy)
    100 breast
    10 x 100 (no rest, alternated hard and easy)
    100 breast
    10 x 100 (no rest, alt. hard/EZ)
    100 breast
    200 free at Base + 5
    =3500 SCY in 1:02.00

    On these the "hard" was BASE -5; EZ, BASE +10. For me BASE or BPI is 1:40/100. A nice continuous swim, but with enough variety to make it feel like a more structured workout. I like the active recovery (my form probably fell to in the last 1000), but I had to lower my expectations on the times I could hold for those faster 100s (I like to be under 1:30 rather than at 1:35)... which in turn got me swimming at a pace that I hadn't used in a while. The "somewhere between fast (for me) and my BASE" pace? Interesting.
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  20. Weekend swims... search for lakes/kayak

    by , April 23rd, 2012 at 10:53 PM (Alex's swim journal)
    Haven't had a chance to blog in a while, but have managed to get my swims in over the last few days: Saturday's was a 7000-yarder; 4 miles of more or less continuous swimming (took a bathroom break at 4K), which took about 2:07.00. I was doing a kilometer every 19 minutes for the first hour or so, but then dropped off pretty steadily after that. Have I mentioned how tired I am of doing these long swims trapped in an SCY box? Anyone swimming in the lakes in southern Wisconsin or North-east Illinois yet? I'm looking for spots that might allow swimmers before the "official" opening of many of the open water venues (Memorial Day weekend).

    Sunday I did another two miles (3500 SCY); a pretty relaxed, recovery swim... well, actually it was more "slow" than "relaxed"; but it was a recovery swim.

    Today I got in during the lunch hour and to give my usual free-style muscles a break I did a lot of kick drill and other strokes (which slows me down quite a bit because I just don't practice breast and back often enough). 3000 SCY: first 1000 warm-up and kick drills, next 1000 alternating breast and back 100s, last 1000 alternating free and pull 100s.

    I'm just a hair short of 180 miles on the year now. This week I'm going to do one really tough workout (probably threshold 200s and "sprint" 50s) and then do a lot of recovery yards, experimenting with different paces, working on form. I hope to get in 12K this coming weekend for a long swim... maybe hit the garage sales looking for a deal on a kayak for my boys to follow me around in! (I keep offering this duty to my wife, but she seems *yawn* unimpressed by the possibility... even though I would totally kayak for her... you know, if she actually swam).
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