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  1. BaBaBaBackstroke?

    by , October 5th, 2012 at 08:11 AM (Mixing it up this year)
    Yes today I threw in some Backstroke work for a change of pace. I needed some change from my normal Free/Fly routine. The left elbow held up great thru the workout.

    1000 as 400 swim/300 pull/200 kick/100 swim
    500 free kick w/zoomers every 3rd 25 fast
    5x200@4:00 back w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim went 3:00, 2:58, 2:46, 2:43, 2:34
    200 EZ

    total 2700 meters
  2. Thursday, Oct. 4, 2012 7:00-9:00pm Test Set Day

    by , October 5th, 2012 at 01:14 AM (Fast Food Makes for Fast Swimming!)

    200 Free desc. the 50s
    200 Dolphin Kick w/ board desc. the 50s
    200 Free Pull breathe every 5

    12 x 25 V-Sit Sculling @ 1:15

    At this point, I noticed that John had to deal with a swimmer from the other practice group who apparently plowed headfirst into the wall HARD while swimming backstroke. The swimmer was out of the pool and sitting down, but John had to check him out, and then held his head/neck stable as the head guard was calling for the ambulance.

    I knew he was preoccupied, so I went over to him to get the sets to relay them to the group so no one would get too out of hand while they were dealing with the emergency. SPECIAL NOTE: The boy ended up being checked out as okay, and was released by the paramedics to his parents at the pool. Scary moment though.

    While this was going on:

    12 x 50 @ 1:00, IMOrder 3x through

    Test Set: (we got started on this while John was finishing up with the medics).

    10 x 100 Flutter Kick w/ board @ 2:00
    • I ended up going 4th in the lane (we had lots more kids there today)
    • Avg'd 1:34 (7 seconds faster than last week)
    • Best time 1:32, Not best 1:38, mostly 1:33s - at #8 my times slowed down by almost 5 seconds.
    • HR 23 over 10 seconds.
    We had one of those 10 minute or so lectures (that we've all heard many times before) about the attention to details, work ethic, doing this for ourselves, , etc. etc. Dang attention to what you're doing...I don't want to have to repeat these test sets again, which we're being threatened with for the future.

    200 Free EZ then migrate to diving end for

    Test Set #2 (ooooo happy day!)

    5 x 100 AFAP Free from a dive
    • I called it! I mentioned to one of the other kids in the lane that we're probably doing some sort of all out 100s from a dive. He said..."nah, I don't think so." Dude, I've been around swimming long enough...I know how these coaches work!
    • 1 wave at a time @ approx. 6:00 interval (we had 6 waves so it was more like 7:00)
    • I ended up having great races with Jared on this, we basically tied on each one, and my kick really came on like crazy at the end of each one. I guess my training is working.
    • Went :56, :55, :55, :55, :56 <-- tired on the last one
    • No cooldowns between, just sitting, resting, shaking out the legs, and being an age grouper. Not too big of deal.
    • My masters best time in the 100 Free is a 52.0 or so, so to be consistently within 3 seconds of that in practice with my big ol' suit, and all this training is great. I'm looking forward to this weekend.
    200 EZ and out

    3400 Yards - short but intense. I actually feel really good now after practice...we'll see how that changes in the morning.
  3. Thursday 10042012 workouts

    by , October 5th, 2012 at 12:08 AM (aztimm's training blog)
    after yesterday's mile swim, I woke up a bit sore this morning. I went out for my ride this morning and was pleasantly surprised:

    Home to Ahwatukee w/hill loop 47.35 mi 02:32 18.7mph pace

    Think I got a later start this morning, the sun seemed to come up much earlier than normal in my ride. By the time I got to 40th St/Pecos, it was already bright. I paused there, considering if I wanted to go into Ahwatukee, when I triathlete passed me. I decided to follow him, and ended up just behind him all the way to Desert Foothills/Chandler. We chatted a little, I asked if he was doing the loop, he said yes, so I figured I should too. I really hate the Chandler hill from the west, but maybe if I keep doing it I won't hate it so much. Was running late, so skipped the Sheraton bit this morning. Great weather--65-75F, nice and sunny, but a little windy.

    amazing how following someone else can really make a big difference, in my whole ride.

    after work today I went over to the Chandler 24 Hour Fitness for a solo swim:

    warm-up: 2 x through
    200 free
    50 breast

    kick set: 4 x through
    50 free w/fins + board
    50 fly w/fins + board
    50 breast w/board

    100 easy free
    100 easy breast

    main set: (use everything from my gear bag)
    2 x through
    200 pull w/paddles + buoy
    2 x 100 breast, swim w/breaststroke fins
    2 x 100, swim w/free fins. 75 free, wait ~10 sec, 25 fly
    50 easy free (no gear)
    4 x 50 breast, desc 1-4 (1-3 w/fingertip paddles)

    200 w/d

    TTL: 3200 yards

    felt good to get in the pool and the water was nice and cool
    but unfortunately I left my water bottle in my car. after I warmed up, I was looking around on deck for it...then realized what happened, and I wasn't about to go out and get it at that point.

    for the kick set, it was mostly straight through, with some minimal breaks while I took fins off/put them on

    as anyone who's swum with me may know, I carry around a mesh bag filled with all kinds of toys. most of the time I don't even open the bag at workouts, I just swim the whole thing, or maybe use a kickboard from the pool. well today I emptied the bag out and lined everything up on deck at the end of my lane. it was an interesting way to mix things up and use all the stuff at the same time.

    I finally remembered to call and I have a massage scheduled for tomorrow afternoon
    this is with the same woman I went to back in May. she's no taller than 5'2" and I'd guess weighs no more than 90#, but she packed quite a punch. I did put some gym stuff together, but I'm not counting on going after that.
    Swim Workouts , Cycling
  4. Thursday 10/4/12

    Thursday 10/4

    PM only SCY

    "3x300 test set day"

    400 swim (100 FR/200 IM k/dr/100 FR
    4x100 @ 1:20 swim light D1-4
    4x100 @ 1:50 kick w/ board
    6x50 @ 1:00 #1,6 EZ FR #2-5 IM order build
    4x25 @ :30 swim w/ fins 5-6-7-8 strokes fast off the wall
    100 EZ

    3x300 @ 4:30 FAST (3:13, 3:13, 3:15)

    5x100 @ 1:20 pull w/ buoy + strapless paddles + snorkel
    4x75 @ 1:15 kick w/ fins odd: 25 under H2O/50 cruise, even: 50 cruise/25 under H2O

    200 EZ

    Total: 5000
    Swim Workouts
  5. Reverse Ultra, Thursday, Oct. 4

    by , October 4th, 2012 at 10:08 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    14 x 25 shooters w/fins @:40
    50 EZ

    Speed sets:

    8 x 25 burst + cruise, fast hands drill @ 1:00
    100 EZ

    8 x 25 burst dolphin kick + cruise @ 1:00
    100 EZ

    4 x (25 AFAP free from dive off the side + 75 EZ @ 4:00
    -- was rolling on the 59
    -- shocked myself by going 12 flats, even saw glimmers of 11s
    -- I've only raced 100 yards of freestyle this year. Maybe this will encourage me to swim 50 free more now that the shoulder is better.

    100 EZ

    1 x AFAP 50 fly w/fins, 23 mid, cramped
    275 EZ

    10 x 40 w/bungee cord @ 2:00
    1-5: back SDK from backstroke start: kick fast until cord is taut, then 10 fast kicks in place. This drew some interesting looks.
    6-10: breast, swim until cord is taut and then 10 fast pulls

    125 EZ

    Total: 2950


    Love this workout! My quads were very sore from yesterday's mega explosive leg work, but they felt a little better as the workout progressed. I decided to do the opposite of what I did Tuesday (ultra short training) and did ultra short distances on mega rest. It took me almost 100 minutes to do that workout, I was taking so much rest. I love the bungee cord work; I really need to do more of it. Just fantastic in water strength training. I feel like my training is going better than last fall, so far.

    I forgot to blog that yesterday I tried "ravers" for the first time. I got the idea from this link when researching explosive exercises: I also did the plate jump and the box squat jump described in the article yesterday. Feeling a bit shin splinty from all the jumping.

    Meeting up with Mos Eisley tomorrow for the first time in awhile so I will get to witness his blazing speed in person. Hopefully, I won't feel too crippled after the last couple days. Thankfully, I have an ART appt tomorrow.

    I was asked, as a HIT person, to comment on whether CrossFit could make people swim faster today. What do you think I said?

    Updated October 4th, 2012 at 11:17 PM by The Fortress

    Swim Workouts
  6. Workout 10/04/12: morning(?) and noon

    by , October 4th, 2012 at 05:09 PM (Maple Syrup with a Side of Chlorine)
    Well, not really a double, but I tired.

    With rain and overcast skies still looming (remember, it is my vacation week), Greg and I canceled our plans for an OW adventure. Since my morning was quiet anyways, I decided to head up to Woodford State Park to check out the lake there, which is about 15 minutes from home. Here are some pictures, although fog was the primary sight instead of the brilliant colors that are hanging from the trees.

    Road to the lake


    Feeling a little creeped out about now ...

    So, now I pop on the suit that I had in the car and venture into the water. I setup the GPS on my phone and started into the water. Burr! Water temp was about 66, with air temp in the upper 60's. Not really a problem as I have been in colder water before, so I took some time to wade in and get "comfortable." Still couldn't see much of anything when I started swimming into the mist. After about ten strokes I realized two things - I could not really tell where I was, and the water there is clear. At this point, I made an executive decision - get the heck out!

    All I could think about the clip AZTimm left on a blog post earlier in the summer. Oh well, a lesson learned here - best to actually be able to see 50 yards in front of you when trying out a new place to swim.

    Anyway, I girded up my loins and got to the Rec for a swim at lunchtime.

    w/u: 200 Fr/200 Bk/200 IM drill

    2 x 500 FR on 7:30 with snorkel
    4 x 100 Kick on 1:50

    1 x 50 ez
    8 x 50 on :50
    - Quarter's Strong
    - 1-4 Fr (hold 34's), 5-8 Bk (hold 38's)

    200 loosen and out with snorkel
    (Solo/Rec/2650 yds/45 min)

    Still using that snorkel. I went 6:45 on the first, then 6:52 on the second, and worked on keeping spl around 12-13. Dropped the interval on the kicking down from 2:00 and was able to get 10-15 seconds rest on each. Then worked on those Quarter's Strong to make the 12.5yd sections AFAP.

    Off to my coworkers retirement party tonight, then plan to hop in for a swim tomorrow.
    Swim Workouts , Open Water
  7. Flipping out

    by , October 4th, 2012 at 05:05 PM (Alex's swim journal)
    I missed yesterday's swim b/c I was dealing with a backlog of paperwork and time got away from me. So today I almost forgot that I was supposed to begin working on flip-turns. Scotty was already in the water when I got there and seeing him reminded me... it's good to be held accountable! I had made a pledge to forgo any further open-turns once October rolled around--as comfortable as those open-turns have been for me over the last couple of years. It was time to make good.

    Here's what I did:

    5 minutes practicing flip-turns floating into the wall.
    600 warm-up with flip-turns
    10 x 50 on 1:00 (:43-:45)
    10 x 100 on 2:00 (1:34-1:36)
    10 x 50 on 1:00 (:44-:46)
    100 breast
    [2200 total in 50 minutes]

    So, every once in a while I would just nail the turn and feel pretty good. Every once in a while I would flop and sputter; often I felt like an errant bottle rocket, squirting all over the lane. One thing I have to figure out is my breathing going into the wall. Because my open turn has accustomed me to getting a quick breath at the wall, I would neglect to breathe then come out of the turn with my lungs bursting (or so it seemed) looking for that breath.

    I liked doing the 50s, though they were slow, because I only had the one flip. The 100s were challenging because I had to maintain that concentration for 3 turns. I'm hoping it gets better. I guess it's like anything, it will take a lot more practice.
  8. DOUBLE Thu Oct 4th, 2012

    by , October 4th, 2012 at 03:45 PM (Ande's Swimming Blog)
    DOUBLE Thu Oct 4th, 2012

    Whitney coached
    SCY UT Swim Center Main pool
    6:30 - 8:00
    tRAINED WITH with Korey, Todd, Marcio, Ned, Dale & Bob

    Warm up
    assigned 500
    did 250 or 300

    Main Set

    8 x 100 fr on 1:10
    made it

    200 easy

    8 x 100 fr on 1:10
    made it

    200 easy

    8 x 100 on 1:10

    200 easy

    10 x 100 on 1:08
    made it

    50 easy

    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7 (Tentative)
    UT Austin, TX
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout -10/05/20122

    by , October 4th, 2012 at 01:50 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 1:40
    1 X 300 4:30
    3 X 100 1:30
    1 X 200 3:00
    3 X 100 1:30

    1 X 200 kick 4:30
    4 X 100 kick 2:15
    8 X 25 sprint kick :40
    1 X 100 swim

    3 X 100 IM 1:45
    4 X 50-1 of each stroke- 1:00 #4 on 2:00
    Two rounds

    3 X 200 broken 6:00
    Fast. Broken :10 at 100

    WARM DOWN: 4 X 50 EASY 1:00

    Swim Workouts
  10. Thu Oct 4th, 2012

    by , October 4th, 2012 at 10:50 AM (Ande's Swimming Blog)
    Thu Oct 4th, 2012

    Plan to lift today

    Couldn't find my keys this morning & there was a wreck on IH 35, but I left early and got to practice at 6:35ish

    Whitney coached
    SCY UT Swim Center Main pool
    6:30 - 8:00
    started with Tyler, Chris, Chris & Keith
    Warm up
    assigned 500
    did 150
    but I only did 150 warm up, my arms start hurting a little in warm up, & it goes away after 800 or 1000 yards

    Main Set

    assigned: 10 x 100 fr on 1:08
    did: most of the 100's, along with 2 or 3 turns in the middle to catch up but my arms hurt & I wasn't making the interval so I switched to lead the 1:15 lane with Jeff, Larry, Sharon, & Jason

    200 easy

    10 x 100 fr on 1:15

    200 easy

    10 x 100 on 1:14

    200 easy

    10 x 100 on 1:12

    1:00 break

    5 x 100 on 1:12

    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7 (Tentative)
    UT Austin, TX

    Updated October 4th, 2012 at 03:43 PM by ande

    Swim Workouts
  11. 10.04.12 - Thursday workout

    by , October 4th, 2012 at 09:03 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Danny, Blakely and Keith. Blakely is one of the coaches for the kids swim team. Along with being an awesome swimmer, she was very helpful today with showing us some tips on turns. Really hope she becomes a regular.


    700 Warm up

    100 IM - 1:30, 100 Free - 1:30
    100 IM - 1:25, 100 Free - 1:25
    100 IM - 1:20, 100 Free - 1:20
    75 IM - 1:15, 75 Free - 1:15
    75 IM - 1:10, 75 Free - 1:10
    75 IM - 1:05, 75 Free - 1:05
    75 IM - 1:00, 75 Free - 1:00
    50 Stroke - :55, 50 Free - :55
    50 Stroke - :50, 50 Free - :50
    50 Stroke - :45, 50 Free - :45
    50 Stroke - :40, 50 Free - :40
    25 Stroke - :35, 25 Free - :35
    25 Stroke - :30, 25 Free - :30
    25 Stroke - :25, 25 Free - :25
    25 Stroke - :20, 25 Free - :20
    25 Stroke - :15, 25 Free - :15
    100 Easy

    10 x 75 Kick - 1:30

    10 x 50 Pull - :50 (2 Easy/2 hard)

    200 Cool down

    (4100 Total)
    Swim Workouts
  12. Monofin Fun turns into Bicep Cramping

    by , October 4th, 2012 at 07:30 AM (Mixing it up this year)
    Played with the Monofin some today and I really enjoyed pushing myself to the limit. But now my right bicep is cramping badly, ouch...

    Did some fly with the monofin and it was great, the only problem I had was doing turns. It took me so long to get that monofin up on the wall to push off. Maybe I should do flip turns.

    1000 as 200 swim/200 pull/200 swim/200 kick/200 swim

    8x25@1:00 shooters w/monofin
    200 streamline kick on back w/monofin
    4x50@1:15 fly descend w/monofin went :37, :36, :33, :31
    200 streamline kick on back w/monofin
    2x100@3:00 fly w/monofin went 1:16 and 1:13
    this just felt so good even when I was tired

    200 EZ
    500 Free every 4th lap choice of drill

    total 2700 yards
  13. Wed, Oct. 3, 2012 7:00-9:00pm

    by , October 4th, 2012 at 12:56 AM (Fast Food Makes for Fast Swimming!)

    400 Free
    16 x 50 Kick w/ board @ 1:15 Odds Dolphin, Evens Breast

    5 x 200 IM @ 4:00 Desc. 1-5
    (went 2:35, 2:30, 2:26, 2:22, 2:20)
    Jared was behind me by a bit on the first 4, and on #5 he blew by me in the breaststroke leg...We ended up racing side by side the final 50, so he must've been under 2:15 on the last one. ...way to equally descend it buddy!

    16 x 25 Kick w/ fins @ :50 Odds Core Kick, Evens SDK no breathers

    Pull Set: (:30 rest between each)
    500 Free, 400 Free, 300 Free, 200 Free, 100 Free
    • set a pace on the 500(e.g. 1:10s/100), on the 400 your pace must be faster, on the 300 - faster than the 400, etc. till the 100 is a blast all out.
    • went 5:50 (1:10s)
    • 4:37 (1:09s)
    • 3:20 (1:07s)
    • 2:08 (1:04s)
    • 1:01
    16 x 50 Swim with fins @ 1:00 (did Free)
    Odds EZ, Evens FAST! I was dead and my fasts weren't very fast.

    4 x 25 Sprint @ 1:00, 1 each stroke IMO

    200 EZ and out

    5200 Yards
  14. Wednesday 10032012, timed mile swim

    by , October 4th, 2012 at 12:36 AM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout
    we were in the main pool (SCY)
    Paul coached (I think it was just him, I don't recall seeing Laura there)

    got in 400 w/u choice

    8 x 50 @ :50
    100 easy kick
    6 x 50 @ :45
    100 easy kick
    4 x 50 @ :40
    50 easy kick

    1650 for time (22:02)

    100 very easy, mostly floating on my back

    300 social kick

    200 w/d

    TTL: 3800 yards

    for some reason, most swimmers were all toward one side of the pool, and Paul was trying to get more people over near the diving well. Lindsey was all alone in a lane, so I just dove in and split the lane with her.

    I rather liked the mix of 50s transition set. Paul did tell us what was to come, and told me to hold upper 30s on the 50s and hold the same for the 1650. I did get a little faster from the :50 interval to the :40 interval, but certainly not 10 sec.
    after those 50s @ :40 I commented to Paul, "I'm certainly warmed up now."

    I've now figured out why I never swim distance events short course. at around the 700 mark (as I was getting lapped for the 2nd time by Shauna and Zach in the next lane) I realized that I wasn't even halfway done. all those turns almost made me dizzy. To me at least, it seems a bit more palatable swimming a 1500 long course, not as many turns, I can get into a rhythm swimming 50m before a turn. and my turns aren't that good, so I don't have to do as many long course--or open water.

    my biceps were still pretty sore for this swim, and the cool water didn't do much to help. usually biceps don't bother me that much for swimming, but maybe it was the combo of biceps plus back/shoulders.
    this is the downside of not lifting for a few weeks, when I do get back it really hits me.

    I actually did chat a little during the social kick.

    have you ever met someone and been undressed by them with their eyes? I had that today. well it was someone I had met before, but the way she sized me up/down, well it was almost a bit daunting.

    went to Toastmasters late today, and actually did my 3rd speech. it was a good meeting.
    usually after that I just go to the Chandler gym, since it is so close. but after my experience there last Friday, I decided on something else.

    went to the 24 Hour Fitness in Tempe

    Tmill: 22 min, 292 cal, 2.55 miles, avg 6.9 mph
    2 min warmup
    Jump to 7.0 mph, increase to 7.7 mph
    1 min warmdown

    Leg rolling: 5 min
    Plank w forearms on roller: 2 x 1:30
    Side plank: 3 min, done as 2 x (45 sec right/45 sec left)

    Decline bench: 3 x 9 x 135, 1 x 5 x 145

    Triceps rope pulldowns: 1 x 15 x 50, 1 x 12 x 60, 2 x 9 x 70

    Dumbbell chest fly: 1 x 12 x 45's, 1 x 10 x 55's, 2 x 8 x 60's

    Leg raises on captain's chair: 3 x 15

    Swim: 300m, mostly easy

    I say this every time I go to this gym, but I really don't know why I don't go more often. it isn't that crowded, they keep it at a nice, cool temp, the weights were all racked and organized, and it really isn't a horrible location for me. yea, not the 2-3 miles from home of the Chandler location, but not bad.

    that said, I really could not get into my treadmill run. maybe it was because I was watching the Presidential debate... I didn't listen to it though, kept my normal music playlist and kind of read the subtitles. the best part was when they did a split screen, watching the non-speaker's facial expressions.

    trying not to push weights too much too soon, but I'm sure I'll still feel the soreness when I swim Friday morning.

    usually the water in the pool here is nice and cool, but at least compared with what Kino has been like, it felt a bit warm.
    at the 250 mark, I noticed a guy in the next lane racing me. I usually don't bother when this happens, but I don't know what came over me and I pushed it...all the way to the wall. I flipped, and of course that other guy stopped.
  15. Stroke day

    Still have a congested head. I think the entire beach area is passing this crud back and forth. Gave it my all through the following.

    500 done as
    -25 back
    -25 V sit scull
    -25 breast
    -25 free DPS

    14 x 25 kick w/fins @ 45
    -odd dolphin w/arms out of water
    -evens dolphin on belly underwater

    4 rounds of
    200 stroke cruise r/15
    100 stroke sprint @ 2:00
    100 free cruise r/15
    50 stroke sprint @ 1:10
    50 stroke EZ
    Rest 60
    Odd rounds bk, evens br

    4 x 150 @ 3:00
    -100 free build , 50 stroke sprint
    -Check clock at 100 then hit my 4IM goal splits for the 50 sprints. I failed on the fly leg but hit the other three, just barely.

    200 w/d

    3650 scy

    So glad it was stroke day! I felt pretty good todayand did well considering my head and chest is full of nasty stuff. If we had tighter intervals i probably would have really paid the piper. Our SCM state meet is in two monthes and I have plenty of work to do.
  16. Wednesday 10/3/12

    Wednesday 10/3

    AM and PM SCY

    AM swim:

    500 swim 4/6/2 turns
    2x200 @ :05 rest pull w/ buoy + strapless paddles + snorkel
    300 kick w/ board + fins

    12x50 @ 1:00 25 scull/25 DPS

    12x75 @ 1:15 25 STRK/50 FR, 50 STRK/25 FR, 75 STRK; IM order in sets of 3 (basically add-on stroke IM order)

    12x25 @ :30 IM order in sets of 3 D1-3

    100 EZ

    Total: 3100

    PM swim:

    Well, I had planned to swim with the club team, but I ended up playing 1.5 hours of water polo with the high school team I coach. I was exhausted by the time club practice began, so I decided to skip!
    Swim Workouts
  17. Wednesday, 10/3/12

    by , October 3rd, 2012 at 06:35 PM (A comfort swimmer's guide to easy swimming)

    Warm up (1200)
    500 choice --any stroke, drill, equipment
    -- did 150 free/150 back/200 kick with board & snorkel
    4 x 125/2:15 smooth, build each - 100 free/25 stroke
    -- did fly-back-breast-back for stroke
    4 x 50/1:00 25 smooth - 25 strong with High Arm Recovery & breath control

    Kick Set (600)
    8 x 75 strong builds/1:45
    --Odds: 25 with board - 25 Tombstone - 25 swim with strong kick
    --Evens: 25 UW SDK - 25 Streamline flutter on surface - 25 swim with strong kick
    -- With fins - did free on odds, back on evens, ave 1:10-1:15 on all

    Main Set: (700)
    4 x 100 Pull/2:00 build each & dps
    --#1-2 free at 1:30, #3-4 back at 1:43
    4 x 50 Swim/55 strong efforts & dps
    -- all free, 42-43 w/18-19 SPL
    4 x 25/1:00 very strong effort with breath control
    -- all free, 17-18 and breathing every 4-6 strokes

    Warm down
    100 easy free & back

    Total: 2600 meters
  18. Tuesday, 10/2/12

    by , October 3rd, 2012 at 06:28 PM (A comfort swimmer's guide to easy swimming)

    Warm up: (1000)
    300 choice - free & back
    10 x 50 free:
    - 1/1:00 smooth, 2/55 strong
    - 1/1:00 smooth, 2/50 strong
    - 1/1:00 smooth, 2/45 strong
    - 1/1:00 smooth
    2 x 100 Back
    - (25 fist/25 scull/25 drill/25 dps)

    Main Set #1 Back (600)
    3 x 200/4:30 - With fins
    100 - 10sr - 50 - 5sr - 50 (NS) - went 3:00 (1:33-1:27)
    100 - 10sr - 100 (NS) Went 3:05 (1:35-1:30)
    200 (NS) - went 3:10

    Main Set #2 Fly/Free (500)
    10 x 50/1:15 (15 ez free - 20 fast fly - 15 ez free) - ave 47 on this set

    Kick Set (400)
    400 IM

    Warm down (200)
    4 x 50/1:10 smooth

    Total: 2700 meters
  19. Workout & Chelsea Piers (NY) passports to give away

    by , October 3rd, 2012 at 05:23 PM (Maple Syrup with a Side of Chlorine)
    I have 4 passports to Chelsea Piers that expire 10/28/12. Bowling, ice skating, health pass, batting cage.

    Any of you able to use these? Swimsuit Addict , gtpy03, Chaos, Quick? I 'won' them at a silent auction, but never made it to the city and would be happy to get them to someone that someone might know that could put them to use. Let me know


    Bench press: 10x65, 10x115, 5x125, 3x130
    Leg extensions: 10x30, 10x40, 10x40
    Back extensions: 3x10 with 5#plate

    Got home and did 3x10 "_____" where you lie on the floor, put your hands up on the kitchen table, then pull up (kinda like a upside-down pushup). I know there is a name for this ...

    Then cool-down with some mint chip ice cream in the hottub x 15min.

    Updated October 3rd, 2012 at 09:38 PM by rxleakem (Add lifting info)

    Strength Training and Dryland Workouts , NSR
  20. Wed., Oct. 3

    by , October 3rd, 2012 at 05:04 PM (The FAF AFAP Digest)

    rehab ex, 15 min
    futter kicks on bosu, 2 x 100
    captains chair leg raises, 2 x 20
    standing power wheel roll outs, 10 -- much tougher than those done on knees!
    power wheel pike ups, 2 x 10

    standing plate jump, 2 x 10
    -- used 5 lb plates, tried 10 and my elbow didn't like it
    DB box squat jumps, 2 x 10
    -- used 10 lb DBs on shoulders
    altitude drops, 10
    knee tuck jumps, 10

    fast leg extension, 70 x 23 x 10
    explosive leg press, 190 x 3 x 15
    glute isolator machine, 60 x 3 x 8 each leg
    rear delt fly, 85 x 3 x 15

    Swim/SCY/Solo: Recovery

    600 various
    12 x 25 shooters w/fins @ :40
    50 EZ
    10 x 50 fly drills @ :20 RI
    100 EZ

    Total: 1550


    Ouch! My quads are screaming from that gym session. Tried a few new explosive exercises today. Going to continue to emphasize this this season bc I definitely was getting off the blocks faster and more cleanly the majority of last season. Heading upstairs to put on compression tights now before I forget.

    Soft tissue massages and shoulder pain: