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  1. Fat Man back in the Pool

    by , October 22nd, 2008 at 02:48 PM (Fat Man back in the Pool)
    Getting caught up. Meetings last week so no T or Th practice.

    Saturday 10/18 Aquatic Center SCY
    no coach - workout by committee

    500 Swim
    6 x 50 Stroke \ Drill
    1000 - 200 Fr, 200 Bk, 200 Fr, 200 Br, 200 Fr
    6 x 100 on 2:00 Odd Free DPS 1:20s
    Even IM 1:22 - 1:17
    4 x 100 K
    200 WD
    2800 yds


    Tues 10/20 New Territory

    500 s-d-s-k-s by 100s
    6 x 50 odd stroke drill/dps even dps on :50
    200 Free DPS
    4 x 25 Fly All Out
    200 Free Negative Split
    4 x 25 Back All out
    200 Free Build by 50
    4 x 25 Breast all out
    200 Free Fast
    4 x 25 Free All out
    100 easy
    8 x 25 Odd Stroke Even Free all DPS
    100 Easy

    3000 yards

    Felt real good with this especially on the 25 br & fly.

    Does any one do max heart rate training anymore? I don't think that the 26 year old Coach realizes there is a difference between 220-26= her max hr and 220-50= mine.
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  2. A bit out of the comfort zone

    by , October 22nd, 2008 at 01:13 PM (A comfort swimmer's guide to easy swimming)
    Wednesday, October 22, 2008
    Solo, SCY

    Warmup
    1 x 400
    4 x 100 on 2:30 7 kick drill 2 back 2 free
    6 x 100 moderate on 2:00 odds free, evens back

    Main set
    Repeat 2x, #1 fly, #2 back
    4 x 25 on 1:00 AFAP
    (ave :16 on fly, :16± on back)
    rest an additional 1:00
    4 x 50 on 3:00 AFAP
    (ave :36 on fly, :35 on back)
    1 x 100 easy free/back

    Cool down
    4 x50 easy free/back

    Total 2400 yards
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  3. Broken 100 Fly Test

    by , October 21st, 2008 at 04:21 PM (The FAF AFAP Digest)
    400 swim
    200 kick
    8 x 50 drills on 1:00 (2 caterpillar, 2 single arm fly, 2 scorpion, 2 sailboat)

    12 x 25 AFAP, 50 EZ after each one (4 each of fly, back and free)

    100 EZ

    Broken 100 fly for time from a push, with 10 seconds at the 50. Went 55.5 (finz). Took it out a bit too fast (26.5ish) and forgot to breath enough on the first length. Still, happy! And no piano really.

    100 EZ

    500 dolphin kick on back, easy tempo (cruised in at 6:08)

    200 C/D

    Total: 2300
    (I think, may have left something out.)
    _________________________________

    Shoulder still a little twingey, but felt better at the end of the practice. Starting to get a little twitchy from no running or spinning.

    Updated October 23rd, 2008 at 05:42 PM by The Fortress

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  4. Back is still faster than fly

    by , October 21st, 2008 at 01:01 PM (A comfort swimmer's guide to easy swimming)
    Tuesday, October 21, 2008
    SCY, with Carrie

    Warmup
    1 x 400 as 200 free/200 back

    Repeat Six Times
    {1 x 50 on 1:10 kick
    {1 x 50 on 1:00 drill


    Main Set Repeat Three Times
    {1 x 100 on 2:00 free (went 1:20, 1:18, 1:15)
    {1 x 100 on 2:30 KICK
    {1 x 50 on 1:00 SWIM FAST CHOICE**
    {1 x 50 on 2:00 KICK
    **#1 fly :34, #2 back :33, #3 free :29

    5 x 100 free on 1:45 PULL with buoy only



    Total 2400 yards
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  5. Hypoxic Training = Hypercapnia

    by , October 21st, 2008 at 11:44 AM (My non-workout blog and random thoughts)
    I've have incorporated a fair amount of hypoxic training in my one hour of swimming in the morning. As many of you know, hypoxic training is holding your breath while underwater or while swimming for a certain number of strokes. The term "LungBusters" come to mind, but it does do a pretty good job of simulating the last stages of a sprint event.

    I found a pretty good definition of hypoxic training:

    Hypoxic training is the process of hypercapnia. Hypercapnia is the increase of carbon dioxide in the alveolar air, which tells the body that it needs to breathe. The feeling that we get when we have difficulty holding our breath while swimming actually results from the presence of carbon dioxide-not a lack of oxygen.

    Hypoxic training can familiarize swimmers with this feeling. Many coaches have found hypoxic training to be a form of disciplining swimmers into developing good habits, such as not breathing on the first cycle out of a turn. Several situations during a race could require athletes to be familiar with these feelings, such as extended dolphin kicks off a wall or breaststroke pull-outs. To train regularly with oxygen restriction can condition the athlete to be able to keep technique skills in top form even after fatigue and "oxygen deprivation" have set in.

    I could not find out what physiological changes occur as a result of hypercapnia, but I'm sure there is a training effect associated with this type of training (similar to a stronger, slower heart beat that results from aerobic training).

    I also found some hypercapnia training systems that you can purchase. These systems are essentially tents that you sleep in with lower O2. I suppose you could do a poor man's tent by sleeping with a plastic bag over your head (with the appropriate holes)? Just kidding.
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  6. SF BAY

    i just finished a weekend of bay swimming and it was awesome.

    i landed at sfo on friday at 11:00 and within 40 minutes i was swimming at aquatic park. i swam easy for about 20 minutes to shake off the travel fatigue and "warm up" to the bay. there were about a dozen other swimmers doing laps across the cove some wetsuited, most were not.

    saturday
    the swim across america SF started at the golden gate and finished at crissy field. 120 participants boarded the ferry and took the ride past alcatraz to the bridge for our plunge. water: 58 degrees, windy, whitecaps. the swim took me 40 minutes, i certainly wandered a bit and started shivering upon exiting the water. no surprise for me, but it clearly made others uncomfortable as i was soon wrapped with half a dozen event towels. a large cast of olympians joined the swim and much money was raised for cancer treatment.

    sunday
    ALCATRAZ!
    the water was calmer today and i joined 5 others to do the swim from the rock to the south bay rowing club under the expert guidance of the legendary bob roper. we were well guided, and i had the pleasure of swimming with glenn mills on my left and a small zodiac on my right. we entered the cove at 30 minutes. our fellow swimmers close behind including 12 year old george healy!

    i will post some pictures soon.

    off to austin
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  7. Fingers Crossed

    by , October 20th, 2008 at 04:37 PM (The FAF AFAP Digest)
    One kid is throwing up with a fever and another has a cold. I'm really hoping I don't succumb since I have a meet on Sunday, but I've got a sore scratchy throat. And I had had a nice run of health .... My husband was working in the home office today, so I still managed to get to the pool for a bit.

    550 swim
    6 x 50 fly drills on 1:00

    30 x 25 UW shooters with MF on :35
    #1-10 on stomach
    #11-20 fly spin drill
    #21-30 on back
    50 EZ

    8 x 100 on 2:00, backstroke (2 swim, 2 kick, 2 drill, 2 kick)
    50 EZ

    16 x 25, alternate AFAP/EZ, 2 of each stroke, took as much rest as I needed.
    100 EZ

    Total: 3000
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  8. Distance Day

    by , October 20th, 2008 at 03:07 PM (A comfort swimmer's guide to easy swimming)
    Monday, October 20, 2008
    SCY, Solo


    Warmup
    1 x 300

    Repeat Four Times (Drill: Fist Drill)
    {1 x 50 kick on 1:10, kick on back, no board
    {1 x 50 drill on 1:00, alternate free and back


    Main Set, all freestyle, goal is to hold pace through the set
    3 x 100 on 2:00
    3 x 100 on 1:55
    3 x 100 on 1:50
    3 x 100 on 1:45
    3 x 100 on 1:40
    3 x 100 on 1:35
    3 x 100 on 1:30


    I started these at about 1:16-17 and was able to hold this pace until the interval got to 1:40. Then my pace gradually slowed until the last one was about 1:24.

    Cool down
    200 swim easy


    Total 3000 yards
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  9. More Comfort swimming

    by , October 19th, 2008 at 10:17 PM (A comfort swimmer's guide to easy swimming)
    Saturday, 10/18/08
    SCY with Carrie

    Warm up
    1 x 300 swim
    6 x 50 kick as 25 fast/25 easy
    5 x 50 drill



    Broken 1650 free
    :15 sec rest between each swim
    275 – 250 - 225 … 75 – 50 - 25
    Keep your stroke long and think about staying long out of the turns.

    1 x 100 easy choice

    2600 yards

    Updated October 21st, 2008 at 01:17 PM by poolraat

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  10. Sunday with Team

    by , October 19th, 2008 at 12:53 PM (The FAF AFAP Digest)
    Dragged myself out of bed to swim with the team this morning. Wish I could've gone yesterday because they are starting LC again on Saturdays. Today:

    400 swim
    400 kick
    2 x 100 (75 drill, 25 scull)
    (I skipped a 400 pull)

    8 x 50 kick on 1:00, odd fast, evens easy (went 38-39 on the fast ones)
    50 EZ

    6 x 250, done as:
    2 x 250 on 4:10 (200 IM + 50 choice)
    2 x 250 free on 3:30
    3 x 250 stroke on 4:10 (did backstroke)
    100 EZ

    15 x 25 on :40 with fins
    4 fast underwater shooters, 1 easy (went 12-13 on the fast ones)

    200 C/D

    Total: 3500
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  11. Quickie

    by , October 17th, 2008 at 05:02 PM (The FAF AFAP Digest)
    Really busy day. Had less than an hour to swim. Had planned on doing this set of Jonathan's:

    16x25 kick with finz, 3 easy/1 fast on :45
    200 easy swim
    16x25 swim 3 easy 1 fast fly on :30 easy/1:00 fast
    200 easy swim
    16x25 swim 2 easy 2 fast backstroke on :45 easy/1:15 fast
    200 easy swim
    16x25 swim 3 easy 1 fast breast on :45 easy/1:15 fast
    200 easy swim
    16x25 swim with finz 2 easy 2 fast, :30 easy/1:00 fast
    200 easy

    Needed another 30-40 minutes to get through that. So I did this instead:

    600 swim-kick-drill
    4 x 75 free on 1:30, 5 dolphin kicks off each turn

    10 x 25 kick on :45, alternate fast/easy
    10 x 25 fly on :45, alternate fast fly/easy DAB
    10 x 25 free on :45, alternate fast/easy
    10 x 25 back on :45, alternate fast/easy

    100 C/D

    Total: 2000

    Felt a bit sluggish. Going to try to do Jonathan's set early next week.
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  12. Thursday (Oct. 16, 2008)

    Warm-up
    1x300 (25 kick, 25 scull, 25 drill)
    4x350 (200 stretch, 100 breathe every 5,50 fist drill)

    Main Set
    3x400 {150 (3:40), 50 (2:10), 150 (2:50), 50 (2:00)}

    100 EZ
    16x50 lower stroke count

    Warm-down
    100 EZ

    The main set was focusing on swimming for distance without swimming the long distance. It was cool to be able to work on technique without having to worry about swimming fast to stay on the intervals.
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  13. More Backstroke

    by , October 17th, 2008 at 01:10 PM (A comfort swimmer's guide to easy swimming)
    Friday, October 17, 2008
    SCY, Solo

    Warmup
    1 x 500 swim free and back
    8 x 50 kick on back on 1:10, odds dolphin. evens flutter
    6 x 50 fist drill on 1:00, odds back, evens free

    Main Set
    8 x 75 back, fast on 2:00, averaged just under 1:00, I think. By the time I touch the wall, turn and focus on the clock about 2 or 3 seconds go by and I was seeing :60-:61 after each one.
    This set was hard but I surprised myself by holding the same pace throughout the set.

    1 x 400 easy free

    1 x 50 fly AFAP, went :34 from a push
    150 easy free

    Cool down
    1 x 200 easy free and back

    2600 yards
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  14. Thursday, Oct. 16

    by , October 16th, 2008 at 05:43 PM (The FAF AFAP Digest)
    Forum posting interfered with my workouts a bit today. lol

    5 mile run. Turned my injured ankle just a bit.

    45 minutes in the gym

    I'm going to knock off all cross training now until after the Sprint Classic.
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  15. Rest and Recovery

    by , October 16th, 2008 at 12:21 PM (A comfort swimmer's guide to easy swimming)
    Thursday, October 16, 2008
    SCY with Carrie

    300 free
    4 x 100 kick, 1 each in rev IM order
    6 x 50 Drill

    12 X 50 @ 1:00 Fist swim, odds free, evens back


    400 free :30 seconds rest 60% effort (6:05)
    300 free :20 seconds rest 70% effort (4:25)
    200 free :10 seconds rest 80% effort (2:42)
    100 90% effort (1:17)

    300 swim down- work on building speed in/out of turns. easy between the flags
    Did half free, the rest back


    2900 yards



    Yoga tonight

    Updated October 16th, 2008 at 04:39 PM by poolraat (Misc. corrections)

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  16. ROAD TRIP

    gettin ready for a little swim trip.

    firday i arrive in san fran at 11:00. i will be joining 5 swimmin women for a "swim for life" 1.5 mile fund raiser under the golden gate on saturday and sunday we will be doing an alcatraz swim. i met desanne, leanne, diane, monica and cathrine at last year's eleuthera open water camp. this years camp is scheduled for dec 14 - 18 (shameless plug).

    after the weekend in SF, i'm heading to austin to swim the highland lakes challenge; 5 lakes in 5 days. hopefully i will have a chance to drop in on those longhorn masters while in the lone star.
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  17. tricked again

    tuesday night coach dan tricked us.

    after about 1400 yds various warm up stuff, he had us swim a 200 for time (80% effort)

    went 2:19

    next set:
    100 easy on 2:00

    3X 150 build rest :10 50 sprint (yes, broken 200's) on 4:00

    coach said total should be -5 seconds from the 200.

    went: 2:14, 2:13, 2:12

    as we were finishing the 3rd broken 200, coach put up a 3x in front of the set.......sneaky bastard.

    round 2
    went: 2:14, 2:12, 2:10

    round 3
    went 2:13, 2:25 (calf cramp), 2:30
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  18. Wednesday, Oct. 15

    by , October 15th, 2008 at 04:49 PM (The FAF AFAP Digest)
    Was having trouble with my asthma today and wheezing a lot. Had to take more rest than usual and do less lactate work. But, still, got some good work in. In general, I am doing more yardage than last fall-spring.

    My SDKs have gone to hell. Didn't focus on them much the last 6 months or so as I swimming LC and then trying to do some more aerobic work. I'm having trouble staying under as a race goes on. Don't know if it's entirely due to lack of practice or also due to worsening bronchitis/asthma flare ups of the last year. Going to practice them more frequently and continue to use the MF to see if I can improve some.

    Warm up:

    500 swim
    5 x 100 one arm fly drill on 2:00

    Main set:

    4 x 200 dolphin kick on back with MF on 3:00
    100 EZ
    6 x 25 UW shooters, no fins
    100 EZ
    5 x 50 AFAP back or fly on 3:30 with fins (went 26.5-27s or so), 50 EZ between each one
    100 EZ
    6 x 25 UW shooters, no fins (was easier the second time around)
    100 EZ
    4 x 200 dolphin kick with MF on stomach with board on 3:00
    100 EZ

    Total: 3850

    Hoping to do one of Jonathan's fast 25 sets on Friday. Might only get in 4 swims this weeks, as I'm thinking of weights and a run tomorrow and I still plan to take Saturday off.
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  19. 25's with Fins

    by , October 15th, 2008 at 12:55 PM (A comfort swimmer's guide to easy swimming)
    Wednesday, October 15, 2008
    SCY, solo

    Warmup
    1 x 300 swim, did 150 free/150 back

    Repeat Four Times
    Do both flutter & dolphin
    {1 x 75 Moderate Kick, Rest :10
    {1 x 25 Kick AFAP
    Rest :30 after 25’s

    8 x 50 odds free/ evens back @ 1:00 w/fists DPS

    Main Set
    2 times through
    #1 fly, #2 back, did these with fins (zoomers)
    (was supposed do to a 3rd round as free but ran out of time)

    4 x 25 Sprint - on 1:00
    100 Easy
    4 x 25 Sprint - on :50
    100 Easy
    4 x 25 Sprint - on :40
    100 Easy
    on fly averaged :15-:16, on back averaged :14-:15
    focused on at least 8 SDK's on each one
    My back is faster than my fly lol

    When I started into this set I thought the intervals were too long. But by the time I got to the 3rd set of 4 on :40 I was wishing I had the full minute.

    Cooldown
    200 easy swim, free back and DAB

    2500 yards

    Will do 45 minite spin class later today.

    Updated October 15th, 2008 at 01:47 PM by poolraat

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  20. Kick Fest, Oct. 14 PM

    by , October 14th, 2008 at 04:38 PM (The FAF AFAP Digest)
    600 warm up. As the shoulder was still a touch twingey, I took Tall Paul's advice and had a big kick day.

    8 x 100 kick on 1:50 (flutter or dolphin kick on back, no fins no board) (held between 1:30-1:35)
    50 EZ
    4 x 100 backstroke with fins on 2:00, negative split (went 1:03-1:04.5)
    50 EZ
    8 x 50 dolphin kick on back with MF on 1:00, #4 and #8 AFAP (Went :24 on #4, was going so fast, I crashed into the wall with my MF. Went :23.5 on #8. It's hard to do a fast flip turn with the MF)
    50 EZ
    4 x 100 back pace on 1:40 with fins (held 1:07-1:08.5)
    50 EZ
    8 x 100 flutter kick on back on 1:50 (no fins, no board, but really got bored!)
    50 EZ

    10 x 25 UW fly spin drill

    Total: 3550

    Skipped warm down, sat in hot tub. Traded MF stories with a mom who son swims in college. He has several MFs. During one workout, he got sliced by a teammate's MF in the hip/ab area and had to have stitches. Ouch!)

    Updated October 15th, 2008 at 06:24 PM by The Fortress

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