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  1. April 3, 2012 - Santa Clara Masters

    Santa Clara Masters

    When I started swimming for four months it had been so long since I did any regular swimming and I was so out of shape that I figured I might as well focus my workouts on freestyle for a while. Now that I feel like I am starting to get into shape I want to add some stroke work to practices, but because I don't swim with a team I haven't been sure what to do about getting help with my technique - which has lots of room improvement.

    There are plenty of good videos on the internet that I can pick up pointers from, but don't feel like I will really know if I am doing things correctly unless I get feedback from someone watching me. The coaches at the Walnut Creek Masters Intensive Training Camp were really helpful, but it was only one weekend. There are at least 6 masters teams here in the East Bay so I thought about joining one, but I really enjoy the people I have been swimming with and the pool where I swim in is only three blocks from home so it is extremely convenient.

    I live in the East Bay but my office is 55 miles south in Silicon Valley, so I work from home as often as I can. On the days I go into the office I try to be on the road between 5 and 5:30 to beat traffic, and my afternoons are usually fully booked picking up kids and running them around to their various after school activities, preparing dinner, etc. This means that my weekday swimming has been mostly done in the mornings on the days I work at home.

    Thinking about this last week it suddenly occurred to me that there must also be teams near work, and that I could probably swim with one on the days that I go into work. Duh! Sometimes the most obvious things just don't occur to me...

    So I have decided to "test drive" teams that practice within 20-30 minutes of my office to hopefully find one that I can swim with part time and get some coaching. I decided to start with the Santa Clara Swim Club. They practice at the George Haines International Swim Center, less than 10 minutes from my office.

    I am really interested in getting help with my technique so I decided to try "group 2", about which they say "Feedback and drills are prevalent throughout the course of workout". I went by the pool on Monday to find it and chat with the coach, and showed up Tuesday with my gear.


    Warm-up (900)
    300 swim before workout started
    3 x
    • 4 x 25 @ :30 drill
    • 2 x 50 build swim

    IM order (no free) by round

    Set I (1300 set / 2200 total)
    4 x
    • 3 x 75 @ 1:20, 50 stroke 1 + 25 stroke 2
    • 4 x 25 @ :30, free, stroke 1, stroke 2, free

    RD1 stroke 1 was fly, stroke 2 was back. RD2 stroke 1 was back, stroke 2 was breast. etc.

    Set II (600 set / 2800 total)
    2 x
    • 4 x 50 @ :50, 1 fast, 1 moderate, 1 cruise, 1 easy
    • 1 x 200 @ 2:50 (went 2:36, 2:35)

    Pulling with buoy and paddles

    * 2800 *


    I was slightly worried that the workout would be too easy as the prerequisite for this group is "must be able to swim repeat 100 freestyle on intervals between 1:40 and 2:10". Ha, my fly is so pathetic and I have done almost 100% freestyle since starting swimming again that I was whipped by the end of practice :-)
    Swim Workouts
  2. A chilly trip to the pier

    I had a wonderful swim at Brighton Beach today. I got a ride out and arrived early, well before the arranged 11 am meet-up time—plenty of time to chat, play catch, stretch, and take a quick nap before splash time. It was a beautiful bright sunny morning, a little chilly (air temp 50) and windy, but the water was so bright and sparkly that I was impatient to get in. A few swimmers had been out yesterday, and the report from them was that the water temp was still stuck at 47. Nippy, but still swimmable!

    By the time 11 am rolled around the wind had picked up, and the water was dotted with whitecaps. There was some discussion of which way to swim—the current was reportedly pulling west, but the wind was coming from that direction as well, so it was partly a question of which you wanted to swim against on the way back in. Most opted for the white building (a 1 mile roundtrip), but I wanted to go towards the pier (2 miles). I was joined in that direction by Dave and Willie.

    I was quicker than usual getting in—no fun standing in frigid water getting pummeled by wind! The water was exceptionally clear and I could see the bottom for a long ways out. I was quickly joined by Dave, and we headed out beyond the jetties. He was setting a pretty brisk pace, and I struggled to keep up. I could feel that the water was cold, but I was working hard and didn’t feel like it was making me cold anywhere but on my face.

    We passed one jetty after another, often stroking along in synch. After a while we were past the aquarium, and nearing the parachute drop. I was enjoying the emerald green water and the bright sunlight filtering through it. Suddenly I heard a boat—it was loud, and sounded like it was coming towards us. I looked ahead, didn’t see anything, then saw Dave looking past me to our left. I changed my breathing to that direction, and saw a blue police boat heading quite rapidly towards us. We both angled in towards shore—away from the boat—and I watched it slow as it pulled even with us. The people on board seemed to be watching us. We kept on swimming, watching the boat as we pulled past it.

    As we got nearer to the pier Dave spotted Willie behind us. I stopped, then we all swam further on until we reached the last jetty before the pier, our turn-around point. There wasn’t much chatting—it was too cold to stop for long—just a general agreement that we would now swim back. Dave reported that we’d been swimming for 30 minutes. At this point I was feeling pretty cold through, but still had good feeling and control of my hands and legs, so I wasn’t worried.

    We headed back, this time a little closer in to the jetties. In this direction the waves were travelling the same direction we were, and I enjoyed feeling the swells pushing me along. The sun was still shining bright and I felt very content and grateful to be out swimming on such a beautiful day. At one point some white things smaller than my pinky nail swam under us—I thought at first that they were air bubbles generated by my stroke, but they weren’t.

    The scenery on shore seemed to go by very fast on the way back, and before I knew it we had passed back by the aquarium and were in the home stretch. I though briefly about continuing on and doing a loop, but the thought of getting back to the beach and getting warmed up was too enticing. We swam in very close to shore for the last few hundred meters. It was so clear and I could see the bottom so well that I thought we were only in 3-4 feet of water, but when I stopped I discovered that the water was still over my head.

    I didn’t linger in the water floating once we were done—I felt like I was close to shivering if I just stayed in without swimming. I waded to shore and got quickly changed out of my suit. I was sad to leave the water behind—it was absolutely beautiful out there today—but 47 degrees does get a little cold after a while! All told, we were in for an hour.

    After I got dressed I ran up and down the beach to try and generate some heat. It took a while for the shivers and teeth chattering to set in, and then a while for them to stop. But they never hit me uncomfortably hard today, and with the warm sun out it was actually kind of fun to feel the contrast between the warm rays and sand and the cold inside me. I drank my hot chocolate and had a nice visit on the beach with the rest of the CIBBOWs crew—there were about 10 of us out today.

    A delicious lunch near the marina rounded out the day. It was a classic spring day at the beach, and I was grateful to get in another cold-water swim with friends before the weather warms up and the crowds come out!
  3. 10K (11000 SCY)... oh, the humanity!

    by , April 7th, 2012 at 07:58 PM (Alex's swim journal)
    Can't believe I swam the whole thing!

    ...especially since I wasn't feeling particularly good yesterday when I swam only 3K. That experience and the realization that I was going to have to turn around and swim 10K today if I was going to get it in at all this weekend (tomorrow is Easter!) had me dosing myself with ibuprofen, joint juice, vitamins, anything I thought my body might be missing to make me feel better last night.

    This morning I had my bagel with peanut-butter, a couple of cups of coffee, then two packets of instant oatmeal, and headed out the door with 24 ounces of pretty strongly mixed gatorade. I got in the pool just after noon. Such a beautiful day outside, there weren't many folks at the Y (I never had to share a lane all afternoon). I decided to wear my USMS Open Water Championship (2.4-mile) cap from last year as added encouragement. And what a fashion statement that lime-green color makes! At some point in the locker room I remembered that this swim would put me over 150 miles for the year; when I swam that OW 2.4-miler in Madison, WI last August I had just barely gotten to 150 miles on the year... hard to believe!

    The swim started slowly and I had my doubts in the first 2-3K, but I found a rhythm between 3-4K and was able to keep it going through 6K. I finished that first 6K in my fastest time (a little under 1:58:00) swimming the Freestyle portions in 1:45/100 pace, being careful not to overdo it. I mixed in 100 breast every kilometer. After finishing the first 6K non-stop I jumped out quickly to go to the bathroom and then got back in at just over the two-hour mark.

    The final 4K was pretty torturous. I finished the 7th K and thought to myself "I still have 3K to go?!"--not what you want to be telling yourself when the fatigue starts to sink in. 8th K: a slog fest, this kilometer took me the longest of all of them (I did stop to chat with another swimmer I know from work also, losing a couple of minutes, but this wasn't going to be my fastest K of the day anyway). 9K went by a little faster because I think I kept telling myself "yeah, if you're not feeling it you can get out at 10,000 yards instead of 11,000; that's only 100 more once you finish this K."

    I got to 10,000 yards and ran out of gatorade; but I kept going. I alternated gliding 100s with normal 100s (my "front crawl" definitely had the emphasis on "crawl"; I tried backstroke for one 50; I did 175 breast, and then the final 25 elementary backstroke while balancing my water bottle with my teeth, waiting for those last precious drops to make their way down.

    My lats were burning with every stroke in that last 1000, but I did it! 10K; 11,000 yards; 6.2 miles... it took me 3:35:00 total time (about 3:30:00 of actual swim time). I'll sleep well tonight!
  4. 04.07.12 - Saturday workout

    by , April 7th, 2012 at 04:53 PM (Pete's swim blog)
    Swam w/ Dave, Bob, Bob and Sally. Everyone had their own lane. Kind of warm for the Natatorium... ~84.


    550 Warm up

    200 Kick
    3 x 200 Free - 3:10 (2:25-2:20)
    200 Kick
    2 x 200 IM - 3:30 (2:40 ish)
    200 Kick
    1 x 200 Choice - I picked fly and did a pretty dismal 3:10.

    4 x 50 Kick - 1:30 Fast (I did IM :40 to :50)

    10 x 50 Pull - :50 Breathe left down, right back (low :30s)

    4 times through:
    * 50 Fly drill
    * 25 Fly
    * 50 Back/50 Breast
    * 50 * iteration Free
    * 25 Free

    200 Cool down

    (4550 Total)
    Swim Workouts
  5. Saturday, April 7, 2012 11:00am

    by , April 7th, 2012 at 03:56 PM (Fast Food Makes for Fast Swimming!)
    Just got in a light swim at the Y today. Light in terms of yardage, but the intensity was up there a bit.

    5 x 100 Free @ 1:30 (1:05-1:07s)

    10 x 50 Kick w/ board (:39-:41 for first 5, :42s for second 5)

    Pull Set w/ paddles:
    200 @ 2:40 (went 2:14)
    175 @ 2:20 (?)
    150 @ 2:00 (1:36)
    125 @ 1:40 (1:20)
    100 @ 1:20 (1:03)
    75 @ 1:00 (:47)
    50 @ :40 (:29)
    25 @ :20 (:14)

    Gave myself a bit easier intervals than normal, but really attacked the set.

    100 EZ

    2000 Yards

    1 more week till the PNA Champs in Federal Way, WA. Yesterday there were only 250 or so people signed up, currently...329!! Open registration till midnight tonight.

    I'm swimming:
    400 IM (Best event in the world)
    200 Back (worst event in the world - after the 50 Free)
    100 Breast - just for fun
    50 Fly
    200 Free (as a 200 Fly - this is fun doing this, because I almost always get a good race)

    These are 5 of the first 6 events of Saturday's sessions, but since there are so many entries in the meet I'll have plenty of rest time between each event. I'm skipping the 50 Free which falls between the 200 Back/100 Breast. Plenty of rest for a middle D guy at least!! hehehe
  6. Saturday, 4/7/12

    by , April 7th, 2012 at 01:48 PM (A comfort swimmer's guide to easy swimming)
    Did this with swim buddy this morning. Went ok but I just couldn't seem to get going fast as I thought I should.

    Warm up: (1400)
    200 swim, 200 kick
    200 drill/swim – 200 scull/pull by 50’s
    4 x 25/30 strong - alternated free & back
    4 x 25/30 burst + cruise - alternated free & back

    2 x 50/50 free build
    1 x 100/2:00 Strong
    2 x 50/:55 back build
    1 x 100 easy

    Main Set: (1200)
    6 x 100/7:00 - ALL OUT!!!!
    - All free, off blocks, swam easy 100 after each. Swim buddy and I timed each other, I went:
    - 1:08.00, 1:07.13, 1:08.9, 1:08.12, 1:07.26, 1:09.97

    Warm down
    400 easy

    Total: 3000 yards
  7. Good Friday, April 6, 2012 5:00am and 5:30pm Lactate

    by , April 6th, 2012 at 10:37 PM (Fast Food Makes for Fast Swimming!)
    Good Friday...a paid holiday for my work company. They can't afford to take a day off in the cherry harvest season for Independence Day, so we get this day as a holiday. It's really nice this time of year to have a 3 day weekend (at least if you're not in maintinence). I got to work, so it was OT + Holiday pay today!


    A.M. Workout:

    300 Free
    300 Free Pull
    10 x 50 Kick w/ board @ 1:00 (:42-:44s)

    8 x 150 Free @ 1:50 (held 1:35-1:38s)
    • odds swim, evens swim w/ paddles
    • another guy did the same interval w/ me, but 125s. Worked out well.
    100 Free stretch out

    5 x 100 Fly @ 1:30 (others did free, I just trailed them, but was catching them)

    300 EZ

    3200 Yards


    P.M. Workout:

    4 x 100 Free @ 1:30 (held 1:05-1:07s) nice warmup pace!

    8 x 50 Kick w/ board (first one :39, rest of them :40-:42s) rockin!!!

    200 Free Pull

    Lactate Main Set:

    4 x 100 IMO @ 4:00

    did a 100 Free EZ after each 100, but kept the fast ones on each 4:00
    • Fly - 1:02
    • Back - 1:09
    • Breast - 1:16
    • Free - :57
    • Add-up time - 4:24 400 IM
    • If this means anything, I think my 4:30.01 entry time next week is getting beat!
    200 Kick w/ board EZ

    4 x 75 Free @ 1:10

    Couldn't really do anything more after the lactate my right hamstring is bugging me...probably from something at work.

    2300 Yards

    5500 Yards for the day
  8. Friday 4/6/12

    Friday 4/6 (Friday Fly Day)

    AM only SCY

    Another day without a workout on Thursday, life has just kept me busy this week.

    600 100FR/100K FL on side
    400 pull buoy only
    8x50 @ 1:00 K/Dr 2 each stroke IM order
    4x100 @ 1:30 IM (O: Drill, E: Swim)

    2 @ 1:20 D1-2
    2 @ 1:15 D1-2
    6 @ 1:10 red HR (mix of 1:01s and 1:02s, 26/10)

    2x300 @ 4:10 IM (1: Dr/Sw/Bld, 2: Swim)
    8x25 @ :30 Fly (1 AE/3 Fast)
    3x200 @ 3:00 IM D1-3 (2:38, 2:29, 2:15)
    6x50 @ 1:00 Fly (1 AE/2 Fast)
    4x100 @ 1:30 IM D1-2, D3-4
    4x75 @ 1:30 Fly w/ fins FAST (:38, :39, :39, :37)

    200 EZ

    Total: 5400
    Swim Workouts
  9. Friday IG, April 6

    by , April 6th, 2012 at 05:54 PM (The FAF AFAP Digest)

    20 x 50 @ :55

    10 x (75 EZ + :10 RI + 25 fast) @ 2:00
    -- I did nothing fast
    -- most was breast-back kick-breast-back kick (no backstroke flgs at one end)

    8 x 50 kick @ 1:20
    -- supposed to be 25 hard + 25 EZ
    -- I just did easy kick

    10 x 50 EZ @ :55

    Total: 2900

    Rehab/stretching, 40 min


    I should definitely not have done a speed workout yesterday. That was 3 between Mon-Thurs. My left side is barking at me some now. Planning to take the weekend off anyway. But it could be kind of a sideways or recovery week this week if it doesn't feel better, which hopefully it will. I have had a vey hard three weeks of training since the Albatross meet. Need to taper; glad it's here!

    Updated April 6th, 2012 at 09:53 PM by The Fortress

    Swim Workouts
  10. First swim post-op 04/07/12

    by , April 6th, 2012 at 05:22 PM (Workout Swimmer)
    Yes Doctor, I understand, no swimming until at least 2 weeks after surgery. Preferably 4 weeks. Humph. Got in 1100 today - my right arm is not working quite the way it was last Friday! I think I'd better try to wrap my brain around a 4 week recovery period for each arm, instead of 2 weeks. Who knows when I'll be back up to speed again? (Mostly I'm just swimming to try & keep the darn GTD genie from hollering at me!)
  11. Sarasota Y Sharks Masters 5:30 AM Workout -04/09/12

    by , April 6th, 2012 at 03:34 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper/Rest Workout
    WARM UP:
    2 X 250 4:00
    2 x 100 1:40

    1 x 400
    Broken :15 @ 200
    Choice, fins optional

    4 X 50 kick 1:15
    1 x 100 easy swim

    4 X 75 1:20
    50 perfect stroke/25 fast

    6 X 25
    odd: build to race finish
    even: blocks-sprint 20 yards

    10 X 50 1:20
    odd: perfect stroke
    even: descend 2-4-6-8 to fast


    14 X 50 1:00
    odd: perfect stroke
    even: race pace(1000 or 1650)

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  12. Friday, 4/6/12

    by , April 6th, 2012 at 02:36 PM (A comfort swimmer's guide to easy swimming)
    Yesterday was a recovery day and my workout was very light and easy consisting of about 2000y of easy swimming, kicking, and drills.

    Today was also a relative easy day since tomorrow will be a very hard (for me) test (lactate) set.

    SCY, Solo

    Warm up (1300)
    500 mixer
    - did 100 free/100 back/100 kick/100 back/100 free continuous
    3 x 100/1:40 build up each
    - all free around 1:21-23
    6 x 50 ds 3/50, 3/45 - free ave 38
    8 x 25/30 Strong - Alternate 25 stroke - 25 Free
    - went fly-free-back-free x 2

    Kick Set (1000)
    1 x 400 IM/30sr no equipment
    - didn't get time on this but probably around 9 min
    12 x 50/1:00 - strong - may use equipment
    - with fins, did 1-8 w/board & snorkel, 9-12 on back, alternating flutter and dolphin.

    Sprint Set (300)
    20 x 15/30 - speedy
    - all free averaging 9-10 sec

    Warm down
    100 easy

    Total: 2700 yards

  13. T-TH swims

    by , April 6th, 2012 at 10:26 AM (Alex's swim journal)
    Little time to swim this week and seemingly less time to blog, but I wanted to get down in writing a couple of workouts before I forget.

    Tuesday: 3K in about an hour; I was still very stiff and sore, even after going only 1500 on Monday. I was racing a bit to finish up before they closed the Y, so it didn't seem like a very satisfying swim. the 1000 in the middle I did as a 10 x 100 on 2:00 set. These were all coming in at 1:31 and even a couple in the 1:34 range late in the set. I felt like I was getting stiffer and more sore as the set wore on. The last 1000 free I did continuously and was able to build some rhythm... again, I'm just surprised at how slow I've felt for several days now.

    Thursday: 2K in 40 minutes. Soreness gone, this workout felt much better. I did 2000 free at a 1:45/100 pace; stopped for a minute and finished with 4 x 50 on 1:00. Pace was much faster (:38, :40, :40, :40) but felt relaxed, not strained.

    Hopefully I have time to get in at least a couple thousand yards today; two miles would be optimal!
  14. 04.06.12 - Friday workout

    by , April 6th, 2012 at 08:40 AM (Pete's swim blog)
    Swam w/ Dave and Howard. Pool temp 84.


    400 Warm up

    8 x 200 Up/down kick - 3:30 Did base stroke IM - added kick at the end so I kept a 50 fly as long as possible.
    1:00 Break
    200 Timed br Kick - 2:55 Dave barely beat me out using freestyle kick. Usually he wears out long before 200 yds but not today.
    100 Easy

    200 Free - 3:00
    50 Fly/100 Free/50 Pull - 3:00
    100 Fly/50 Pull - 3:00
    50 Fly/100 Free/50 Pull - 3:00
    100 Fly/50 Pull - 3:00
    50 Fly/100 Free/50 Pull - 3:00
    3:00 Rest
    200 Timed Pull - 2:04 Again beat out by Dave. Held even with him on the second 100 but he had too much lead after 100 yards.

    150 Cool down

    (3650 Total)
    Swim Workouts
  15. last long distance workout before taper

    by , April 6th, 2012 at 08:40 AM (Mixing it up this year)
    I can't wait for my massage later today!

    Today was a day of 400's and locked up back muscles. The starts I did at the end I literally fell in on the first one, then I did fly scull dril back to the wall to loosen my back.

    400 free
    400 free kick w/zoomers

    4x400@7:00 free w/paddles & bouy went 6:16, 6:11, 6:05, 5:56

    400 EZ

    4x50 from block first oe was pitifully back i basically fell in and could not SDK at all it hurt too much. Then after finishing the 50 fly scull drill i felt better

    Total 3000 meters
  16. Recapping the Last Few Months

    by , April 6th, 2012 at 08:04 AM (Year Three: The Road Back)
    You may have noticed that I haven't posted anything since last December - and my last few entry topics surrounded the issues I was having with my shoulder. Unfortunately, rest didn't help a thing. My shoulder never got better and on January 19, I had surgery to repair a 75% torn rotator cuff. The doc took pictures of the remaining 25% and how it was shredding too. Now, with two screws holding my left shoulder together, I am cleared to get back in the water. Before you cringe... I'm mainly kicking - and slowly testing the "shoulder" waters.

    I actually got back in the water a few weeks ago and have been trying to increase what I can do day by day (actually every other day - I'm trying really hard to limit myself to 3-4 days per week max in the pool).

    My victory yesterday - I swam an entire 50 Free without fins to aid my shoulder. It wasn't fast - only a :45, but it was a full 50.

    My struggle today - pain. Not good. I went back to a few unassisted 25 Frees with a 25 Kick to get back to the wall. I find myself doing a lot of one-arm fly and one-arm back. I can do about 4 left-arm fly strokes before my shoulder gets tired, but I still don't have the strength to get both of my shoulders out of the water - on the same timing schedule - to be able to swim full fly strokes yet. Those of you who read this last year know that fly is my favorite stroke. Ugh....

    I had high hopes for this season - great SCY times culminating in our Indiana State Meet (missed the entire SCY season), my first Aquabike in May (not happening), the USMS LCM Nationals in Omaha (highly, highly unlikely), and a great Open Water season (for which I am still holding out a bit of hope to be back by the end of summer). So... needless to say, Year 3 is not what I expected. Stay tuned... we'll see where I go from here.
  17. Thursday 4/5/12

    by , April 5th, 2012 at 10:41 PM (The Labours of SwimStud)
    Warm up:

    400 swim
    12 x 25 K :45 every 4th sprint
    2 x 150 as stick, fist, swim

    Main Sets:

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

    8 x 50 kick w/fins BA @ 1:30/1:45
    200 EZ
    10 x 25 no breath free @ :35/:40/:45
    100 EZ

    4 x 50 swim choice BA @ 1:30/1:45

    100 EZ

    Total: 2500
  18. Workout 04/05/12:

    by , April 5th, 2012 at 09:38 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK/200 IM drill

    6 x 50 kick on :50
    4 x 50 IMO on :50

    4 x 100 FR
    2 x 100 (75 back fast, 25 DPS FR)
    2 x 100 (75 fly fast, 25 DPS FR)
    1 x 200 IM (went 2:26.92)

    1 x Noah's Ark pull with buoy

    8 x 50 Quarter's strong free on :50
    - 1-4 FR, 5-8 (BK, BR)
    4 x 25 on ~ :60
    - start at middle of pool
    - sprint through turn then cruise
    - 1-2: FR, 3: BK, 4: Fly
    - had an extra 25 in there to get back to wall
    1 x 100 IM for time (went 1:09.45)

    200 loosen and out
    (solo/Rec/3325 yds/60 min)

    My quads are feeling better today, just a little sore. I decided to just go at it today with some stroke work, and I have to admit that 40% of the fly was done as one-arm fly, like the first 25 of those 75's. I mixed up the quarter's strong with the strokes - the first two was odd fly, even back then flipped around for the last two. For those, I did the last 12.5 hard, then the last 25 hard for both strokes.

    The pool was pretty packed again tonight, almost as if the Resolutionists skipped the beginning of the year to hit the pool and instead waited for the first few weeks of spring. While it throws off my sets and sendoffs, it gives me a chance to talk up the meet with everyone I can, so that is nice.I saw Greg tonight, and he was working on the drills/technique stuff from his coaching session recently.

    I was off today, and saw this display while running some errands. Hope you all enjoy this ...
    Swim Workouts
    Attached Thumbnails Attached Thumbnails Click image for larger version. 

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  19. Thursday, April 5

    by , April 5th, 2012 at 03:24 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    8 x 25 shooters w/fins @ :35
    5 x 50 fly drills @ :15 RI

    Speed Sets:

    10 x 25 burst + cruise @ 1:00
    125 EZ

    4 x (25 AFAP w/fins + 75 EZ) @ 3:00
    1 = breast, 12 high
    2 = free, 10 low
    3-4 = shooters, 8 high-9 flat
    50 EZ

    5 x (50 AFAP w/fins + 150 EZ) @ 5:00
    1 = fly, 22 low to mid
    2 = fly back, 23 low
    3 = breast, 27 mid
    4 = dolphin kick w/board, 23 high-24 flat
    5 = flutter kick w/board, 24 mid
    25 EZ

    Total: 2900


    I would have preferred to have done Garbagio today and speed tomorrow. But I will be at the Sewickley Y tomorrow around lunch and fear I would not be able to get in a quality workout. So today it was, despite the fatigue. My times were actually very good. Long drive up to Pittsburgh now.
    Swim Workouts
  20. Testing out my backstroke & post tornadic update

    by , April 5th, 2012 at 03:21 PM (Chowmi's Blog)
    I actually went to an organized masters swim workout! What the heck have I been paying my membership for! But wait just a moment, i'm not sayin' I actually DID the full workout!

    SCM, Baylor Fitness Center
    Billy G coached, but I wouldn't have done the set no matter who coached!

    400 warm up

    8 x 50 kick on 1:00

    Main set:

    400 pull
    3 x 100 on 1:30
    300 pull
    4 x 100 on 1:25
    200 pull
    5 x 100 on 1:20

    =====have you missed these equal signs? here are some more================

    300 easy pull with PFS to their 400;
    3 x 50 fly descend to 36
    ouch! ouch! and really ouch!

    200 easy pull PFS to their 300;
    4 x 50 back
    41 descend to 37; play with effort vs. time

    100 easy pull PFS to their 200;
    4 x 50 back strong held 37's
    1 x 50 easy free

    warm down

    The End


    I was sort of testing what I thought I might be capable of in a 200 back. But it was a lot rest, at 1:25 and 1:20 interval, so I don't think it was that indicative.


    The DFW tornados are the talk of the town. We didn't have any damage but it was drama all night and lockdown at school. The scary part was never knowing when you were really out of danger until the evening. In the midst of possible destruction, working out and abs of steel just didn't seem to mean very much. So I opted to watch tornadic TV and eat a chocolate eclair, 2 toasted pop tarts (in case the electricity went out, I made these right away), a charms blow pop, and assorted chips. P90x only when the tornadic activity passed and we went back on with our regular lives and bringing it.