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Fri 11/20/09: AM Swim (FAST Friday) & PM Gym

Posted November 21st, 2009 at 12:36 AM by aztimm (aztimm's training blog)
Made it to swim with the team this morning 6am ASU Rec Center (SCY), Johnny and Jenn both on deck coaching (and calling out times)
about 400 warm-up choice
continued warmup: 300 swim/200 pull/100 kick
(I actually used toys for the 200/100, my first time using fins since my ankle sprain, not bad)
main set: 15 x 50 @ 2:00, 2 FAST, 1 easy
I added in an easy between the 2 fast, and made the easy a 100
did 1-2, 4-5, 10-11, and 13-14 free. times generally 32-33
did 7-8 breast, times around 38
100 easy
then I asked Johnny, why don't we do a 100 fast. no one would join me, but I did one solo, came in @ 1:05 (a couple guys timed me and gave me my split 32/33)
200 easy warm-down (I needed it)

I seem to have gotten out of the funk I was in with swimming for the last few weeks. no these times aren't record-breaking, but for me they're pretty decent. I think the 100 time is my fastest at the rec center (I've gone faster at Mona, esp off the block).
I think Jeff Commings swam with us today. I chatted with him after and he commented that he usually swims at the Phoenix Swim Club, but the water there was too warm, then I noticed he put a similar post on the forums today. He didn't introduce himself, but someone afterward told me they thought it was him.


Made it to the gym on my way home...was mostly a meathead workout....(copied from my iPhone notes)
Treadmill: 21:00, 265.8 cal, 2.33 miles, avg pace 6.7 mph
2 min warmup then into 3 min/1 min of (6/7.5, 6.5/8, 7/8.5, 7.5/9), gradual warmdown
Incline bench: 1 x 15 x 45, 1 x 12 x 115, 1 x 12 x 135, 2 x 9 x 145
Chest flys dumbbells flat bench feet crossed in air: 1 x 15 x 45, 1 x 15 x 50, 1 x 12 x 55, 2 x 9 x 60
Hammer strength iso lateral row: 2 x 12 x 140, 1 x 12 x 190, 1 x 10 x 210
Flex fitness dip machine: 1 x 15 x 195, 1 x 12 x 210, 1 x 12 x 225
Precor shoulder press: 1 x 12 x 90, 1 x 12 x 110, 1 x 12 x 120
Precor camber curl: 1 x 15 x 60, 1 x 12 x 80, 1 x 12 x 90
Precor triceps extension: 1 x 15 x 60, 1 x 12 x 80, 1 x 10 x 90
Hammer strength abs crunch: 1 x 25 x 110, 1 x 25 x 120, 1 x 10 x 130
Leg raise: 3 x 15
Plank: 2 min, w 10 sec of all left/all right

I was going to do more chest flys, but at 9 on the first set it felt like I was losing my balance. Rather than risk toppling over, I finished somewhat gracefully...then just did 9 on the next set, but my feet were on the bench.
I wasn't going to do Plank, but after I woosed out on the crunch machine (just 10 reps on my 3rd set), I needed something more. Then I saw a guy over there doing the all left/all right, so figured I'd give it a shot.


tomorrow will be my off day. Sunday is my long run, and I'm gonna shoot for 10 miles. at least I know not to go south since the trail is closed.
it is tempting to do more stuff over the next week, but I'm going to try to resist. with going on vacation, I won't get in as much working out, but I don't want to hurt myself prior to vacation either.
oh, my weight is down about 5-6 pounds since my injury max. still have another 4-5 to go to pre-injury weight. if I go forward with marathon training that won't be a problem. doing a big salad for dinner 2x a week will help. I usually lose weight when I travel too...all the walking, and usually only eat 2 meals a day.
this time next week, I'll be freaking out, doing last minute packing, hopefully getting to bed. I usually do fall asleep right away, except when I'm worried about something...and a big trip sometimes does it.
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Drylandpalooza, Fri., Nov. 20

Posted November 20th, 2009 at 09:45 PM by The Fortress (The FAF AFAP Digest)
Had to spend the morning in my lil kid's 3rd grade classroom celebrating, blech, Thanksgiving. Since my kid is also against white mushy bland food, I brought in Subway for us to eat while other were forced to eat that dismal stuff. I think we were the envy of the table.

Afterward, I journeyed to the gym for the last of my big gym sessions, since taper (at least for the legs) starts tomorrow. I was feeling pretty energetic after yesterday's easy swim, so I went a bit dryland crazy. We'll see if I pay for it tomorrow.

Drylands:

Core:

broomstick twist, 1 x 25
side bends w/45 lb bar, 1 x 25
superman banana, 1 x 25
bicycles, 2 x 50
windshield wipers, 2 x 25
dead bugs on bosu, 2 25
back extensions w/25 lb plate, 3 x 15
elevated knee ins w/10 lb weight held by feet, 2 x 25


Weights/Core:

Dara yoga ball twist on cable machine, 60 x 2 x 15, each side
squat X press (from P90X) w/15 lb DBs, 2 x 25
one legged squats w/15 lb DBs, 1 x 10 each leg (forgot to do 2nd set)
overhead squats w/bar, 65 x 3 x 15
(LOVE these! So great for the core, but take a strong back)
narrow grip seated row, 70 x 2 x 10 fast
lying overhead tricep press, 50 x 1 x 10, 60 x 2 x 8
trap bar dead lift*, 135 x 2 x 5x 145 x 1 x 5, 155 x 1 x 3, 65 x 1 x 1, 175 x 1 x 1 (PR)

* I decided to use the trap bar that Jazz recommended: http://www.exrx.net/WeightExercises/...BDeadlift.html. I couldn't really tell if it was easier or harder than a regular bar. Might be easier on the back. I also wasn't sure what it weighed, but Jazz thought it was likely 45 lb. I was trying to PR, but regrettably did not bring my gloves. I think I could have lifted a bit more with them. Jazz somehow thinks I could get up to deadlifting 300. WTH?! I don't think I'll be doing that on my next phase of training.

Plyos:

twisting med ball slam, 2 x 25
box jumps on 18 inch box, 2 x 10 (jump on, jump off)
rock star jumps, 2 x 10
jump pull ups on box, 3 x 25**

** I decided to try jump pull ups instead of regular pull ups or chin ups so as not to strain my shoulder. They're still pretty hard when you do them in sets of 25 ... Here they are: http://media.crossfit.com/cf-video/jumping-pull-ups.wmv

Here's a CF discussion about them: http://board.crossfit.com/showthread.php?t=40552&page=2

RC:

ball on wall w/left hand, 4 x 25 w/2 lb med ball
external and internal rotators, 10 x 2 x 15, each side
prone scapular scrunches w/3 lb weights, 3 x 25
seated straight arm dips, 2 x 25
scapular wall slides, 2 x 25
3 position arm extensions, 2 x 15

P90X Ab Ripper:

Went home and did the P90X ab ripper 15 minute DVD. I'm getting my crunchy frog rhythm down.

In case you missed them before, the exercises are:

11 exercises--25 reps of each exercise in this order:
Knee ins
Bicycle-Same as in and outs but with a bicyle movement
Bicycle in reverse
Crunchy Frog- In and outs with your hands out at your sides bringing them in and wrapping your legs close to your chest
Fifer Scissors-lying on your back one leg hovering over the floor, one up and a 90degree angle both feet flexed and changing them scissor style
Hip Rock and Raise-sort of reverse crunches
Pulse-ups/Heels to Heaven-Reverse crunches with straight legs
V-up roll ups-Similar to a teaser
Obliques-side lying lifting legs and shoulder up at same time, kind of an oblique crunch
Leg climbs-lying on back one leg bent, one leg extended rolling up to top
Mason twist-Oblique twists done VERY quickly with legs raised up off the floor


Swim/SCM/Solo:

My little one was off on a sleepover. So after I was done driving teenagers around, I went to the pool and did an LSD recovery swim to loosen up.

Warm up:

800 variety swim, kick, drill

Drill set:

6 x 50 @ 1:15
odds = 25 back shooter + 25 Chaos lead arm body dophin drill
evens = 25 easy speed fly + 25 EZ

6 x 50 @ 1:15
odds = 25 side shooter + 25 Chaos lead arm body dolphin drill
evens = 25 nasty long breaststroke pullout + 25 shooter to 15 meters

100 EZ

Total: 1500 meters

hottub & steamroom

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

I'm breaking my chard fast tonight and having some champagne for my anniversary later. I think the abstinence during the week and imbibing on the weekend is a good plan for me.

I'm going to stick with taking tomorrow off, even though I know I'll likely have next Thursday off as well. I just hope I don't have trouble finding a place to swim that's open next week. I may have to bring the power wheel to Pittsburgh even though Jimby is skrt of it.

Had a funny conversation with 5 teenagers in the car today heading to their second practice of the day. They were discussing various sets, including their coaches recent obsession with holding 8 seconds off your 100 free PR while going on 100s on a 1:15 interval. Yikes ... I mentioned I did 5 x 75 @ 3:00 yesterday and they all hooted and hollered. Then one of the girls asked me my 50 free time, and that shut them up. Good thing they didn't inquire about that pesky 200 free.
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11-20-09 Workouts

Posted November 20th, 2009 at 08:59 PM by tjrpatt (Tom Patterson's Training Blog)
Updated November 20th, 2009 at 10:13 PM by tjrpatt
Thursday Night
I got home from work and I got a case of the lazies and just did about 10 minutes of stretch cord exercises.

Penn Charter High School Pool Masters Practice at 6 AM

I was at this pool about 4 years ago for some filming by David Berkoff's brother, Kevin, who is the head coach at Penn Charter. All I know is that the place so much better now. The locker rooms are great. They have nice big lockers so you don't have to squeeze your bag and your work attire in there.

Several guys from Villanova Masters emigrated to this practice this morning so it was really cool. The coach on deck gave us a pretty good workout. He programmed the clocks so it is set for the whole set. For instance, if you do a 100 on 1:15, the clock goes to 1:14 and then goes to 0. It is a really good feature. The $5.00 practice fee was worth just for that. In addition, I didn't have my training mate ask me, When do we go every after every swim.

Warmup
2 x
  • 8 x 25s drill on :30
  • 4 x 100s on 1:40, odd free, even IM
Total Warmup-1200 yards

Main Set
2 x
  • 2 x 100 free kick on 1:55, no fins today
  • 1 x 50 breast kick on 1:30
  • 2 x 200 free on 2:40, did 2:14 for every one of them.
  • 2 x 100 fly kick on 2:00
  • 1 x 50 breast kick on 1:30
  • 2 x 200 IM on 2:55, did 2:30, 2:32, 2:29, 2:30
Total Main Set-2600 yards

3 x 300s on 5:00, changed it to 4:40 because someone was getting impatient. Heck, I was too.
  • 300, 3 x 100 IM straight through
  • 300 free, did about 3:35
  • 300 warmdown

Total Yardage-4700 yards

This practice worked for me today because I had to go to a NE Philly job site. Since Penn Charter is right off of Route 1, this worked out great for me. Also, I just had to leave 5 minutes earlier than I normally do for Villanova workouts since I can breeze up to West I-76 in the 5AM hour. Very cool. If I have another NE Philly site again, it might be worth it to stop up there again. My one training mate said that he will swim there Monday Mornings once we lose our Monday night practices in January.

___________________

PM Dryland at my Y

2:00 on Recumbent Bike, .38 miles

Machines
Rear Deltoid, 55 lbs, 1 x 12
Lower Back, 90 lbs, 1 x 12
Incline Rows, 70 lbs, 1 x 12
Leg Curl, 90 lbs 1 x 12,
Leg Extension, 40 lbs, bad knee, 2 x 12, good knee, 1 x 12
Reverse Tricep Pushdown, 50 lbs, 1 x 12

Dumbbells, Weight x 2
Incline Bench Press, did this with the Bench Press Bar and no additional weight, 1 x 20, 1 x 12 reps
Hammer Curls, 17.5, 1 x 12
Seated Lateral Raises, 17.5, 1 x 12
Alt. DB Bench Press, 17.5, 1 x 12
Standing Shoulder Press, 17.5, 1 x 12
DB Squat into Shoulder Press, 17.5, 1 x 12. My arms were about to give out in the last rep.

Core/Abs
Leg Raises, 15 reps
Pushups, 15 reps. I couldn't find the gym Bosu Ball.
Reverse Crunches on Decline Bench, 30 reps
Crunches with Medicine Ball, 50 reps
Ab Roller, 10 reps

This will be my last lifting session until after all my SCM meets are over. I will still do some core work here and there and stretch cord stuff just next week.


Went in the pool for a second Swim workout

Warmup
300 free with finger paddles
300 pull with Finis paddles
300 back
200 breast
100 fly drill

5 x 100 kick on 1:30
8 x 25s underwater shooters with fins on :40

6 x 50s on 1:00 #3 and #6 fast fly, just did :31s on these. I just couldn't get moving on these. For this set, I stole Fort's training essence! Since I wasn't moving, I just did warmdown and got out.

100 free warmdown
100 easy breast kick

Total Yardage-2400 yards
Total Yardage for the Day-7100 yards

This was a nice productive day of training.

For people who get Splash Magazine

If you read page 10, My former age group coach is featured in an article about the breaststroke turn. Charlie Kennedy, as well as Bill Crawford(may be rest in peace), completely molded me into that swimmer that I am today. Of course, the media only notes that he is responsible for molding Brendan Hansen and the Great and Magnificent Grace Cornelius. Also, at one point, he coached David Berkoff before he headed over to Germantown Academy to train under Shoulberg.
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11-20-09 Workout

Posted November 20th, 2009 at 04:39 PM by Chris Stevenson (Chris' training journal and thoughts)
AM Swim Practice
Swam at NOVA (scy) with masters group, Mark coached.

Warmup (850)
600 various
5 x 50 on 0:55, descend 1-3, hold 3-5 at mile pace

Broken Mile (1650+200/2700)
Didn't want to push this. Put on paddles & buoy, did alternate breathing, kept a decent pace but didn't redline it.

1 x 300 on 4:30 (went 3:08)
2 x 200 on 3:00 (2:04s)
3 x 150 on 2:15 (1:32s but messed up on #3)
3 x 100 on 1:30 (1:00s)
4 x 50 on 0:45 (29s; 27 on last one)
200 easy

Kick Set, mostly easy (850/3550)
Did dolphin kick with a board at first
4:00 social kick (maybe 250 yards?)
30 sec rest
3:00, went 225 cruise
30 sec rest
2:00, went 150 cruise
30 sec rest
1:00, decided to pop off a decent one, went 100 back no board, 16 SDKs off walls, went 0:59 (faster than I was aiming for, I just wanted to be somewhere near 1:00)
125 easy

Broken 200s Fly (600+200/4350)
3 x 200 broken at the 50s, 2:00 between each (went 50 easy between them)
#1: descending intervals 40/38/36/34
#2 ascending intervals 34/36/38/40; Mark said this one should be faster than #1
#3: 4 x 50 on 1:00, should be much faster

Did fly, went 29/31/31/31 on first one, held back some. Then went 29/30/30/30 on #2 (realy 30-mids on the last 3 50s). On the last one went 28/27/27/27 (27-mids really). Fly felt good today.

100 w/d and out

*******
Taper starts next week, although the first week of swimming doesn't really reduce yardage. Actually my main goal is to make sure I get enough sleep for the next few weeks, and let the chips fall where they may.

Wanted to lift this week but was too busy & tired (still getting by on too little sleep). I could lift tonight but I feel a little tired and will probably skip it. So I'm going to hold off until after the Boston meet. I should be able to get back to regular training (including weights and cycling) for a couple months after that.
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Easy pre-meet swim

Posted November 20th, 2009 at 03:23 PM by swimsuit addict
I went up to Riverbank State Park today for an easy swim before my meet tomorrow. I did

1000 warmup
"virtual" run-through of meet events (50 BK, 50 FR, 100 BK, 100 BR, 50 FR) [For this, I swam the distances in question easy stroke or free while rehearsing my meet keys and mentally reviewing what I might be feeling at each point in the race. I just did pieces fast that were necessary for reviewing the keys--ie a fast turn, or breakout, or a few strokes to get the feel of pushing the tempo into my head]
400 warmdown

I felt good in the water and ready to swim.

Tomorrow will be a packed day. Mid-morning I am doing some videotaping with swimmetrics; meet warmups start at 2 pm. I plan to come home in between to eat and repack my bag. If everything is on schedule I should have no problem with the timing, but I have packed my back-up meet suit in my morning bag and will bring and some food to the taping session just in case things are running late. (The taping and the meet are at different pools).

It's been about 6 months since I last competed. I'm looking forward to tomorrow to get some sense of where my meet times are these days!
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FAST Friday Nov 20th, 2009

Posted November 20th, 2009 at 12:25 PM by ande (Ande's Swimming Blog)
FAST Friday Nov 20th, 2009

The San Antonio SCM meet is tomorrow, I'm going there to swim a few events I'm not swimming at Longbeach & relays in the 200 - 239 division. Fred Lemaistre, 55 joined Longhorn Masters, he's a fast freestyler & is not going to long beach. Plus we had breastroker/freestyler David Guthrie 49,
free & fly sprinter Max Stinchcombe 52, middle distance freestyler Larry Wood 55, breastroker / sprinter Jon Smiley 48 & me 46. so we're hoping to assemble several decent relays.

here's the Men's 200-239 Short Course Meters Relay Records

200 Freestyle Relay 1:40.71
Need to ave 25.17

400 Freestyle Relay 3:47.59
Need to ave 55.86

800 Freestyle Relay 8:26.46* was 8:31
Need to ave 2:06.61

200 Medley Relay 1:53.92

400 Medley Relay 4:17.42* was 4:22

Ends up that David isn't feeling well & might not be able to make it. So I guess tomorrow we'll see who's there & what happens.


The Tip of the Day is:
Which ones are your favorites?


TODAYS SWIM PRACTICE

FOUR OR MORE SDKs off EVERY wall

SCY
5:30 - 6:40
whitney coached
dove in around 5:36
swam with Nate
next to tyler, ned & todd
TSC diving well SCY

WORE B70 full with a rip

shaved my arms & pits this morning

Warm Up
went around 500

MAIN SET

100 fr fast
from a dive off the side
cruised 75, worked last 25
went 51

assigned: 10 rounds of
100 fr on 1:45 (hold
30 sec vertical kick
25 easy

did: 9 rounds of
50 fr easy speed from a dive on 1:45
(6 - 7 SDKs off each wall)
skipped the vertical kick
25 easy
went 25's & 26's
on #7 Todd got up & raced me, I dove, worked the SDK, cruised to the wall then worked the SDK & sprinted home
went 23



MEETS:


Saturday, November 21 & Sunday 22, 2009
University of the Incarnate Word (SCM) Masters Meet
4301 broadway san antonio texas
1 Days till San Antonio

Entered:
Saturday, November 21, 2009
04 100 Individual Medley 1:00.99
08 100 BR 1:12.9
14 50 Breaststroke 32.99
18 100 Backstroke 59.99
plus 4 x 50 medley & 4 x 100 medley relays

Sunday, November 22, 2009
26 200 Freestyle 2:06.99
30 50 Backstroke 27.99
34 100 Freestyle 54.99
36 50 Butterfly 26.99
plus 4 x 50 fr, 4 x 100 fr, & 4 x 200 fr relay

Probably won't swim all those individual events


December 4th - 6th, 2009
2009 SPMA Short Course Meters Championships at
Long Beach
http://www.spma.net/meetforms/2009/lbgscm.htm
14 Days till Long Beach
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Swim Meet tomorrow and Sunday

Posted November 20th, 2009 at 12:23 PM by poolraat (A comfort swimmer's guide to easy swimming)
11/20/09

SCY, Solo

Swim 300 free & back
Kick 200 on back alt dolphin/flutter by 50
Drill 200 IM

4 x 50 choice build on 1:10... build to fast
(went fly, free, back, free)

100 easy

3 x 25 on 3:00 fast choice from blocks, float back
(1 back, around :15, 2 fly :14, 3 free 13)

swim down 600 easy free and back

Total: 1750 yards
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Another Long Course Friday!!!

Posted November 20th, 2009 at 09:24 AM by Donna (On my own, keeping accountable)
I don't know why I have come to love long course but I have. It is just so freeing to swim and swim and swim. DISTANCE MODE!!!

1000 as 200 swim/pull/swim/kick/swim
500 Free kick w/fins every 3rd 25 fast
500 Fly w/fins went 8:46 nice and loose
500 kick w/fins alt 50free/50fly
5x100@1:45 Free w/paddles & bouy
5x100@2:00 Free 50easy/50heavy kick

Total 3500 meters
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Getting ready for the first meet

Posted November 19th, 2009 at 11:51 PM by nyswimmer
I'm getting ready for first meet of this season -- a sprint only meet this Saturday afternoon. It's at the same pool that I used to practice in with my former team. Of course, now I don't swim at that pool or with that team -- and the team doesn't train at that pool either. But the pool's still there and it will be my first time back.

So I did my last workout before the meet tonight. But now that I train all on my own (I'm on a sort of "virtual" team that doesn't have coaches or practices), I have to share my lanes with swimmers who, um, may not really know what they're doing. Like tonight when I was trying to circle with someone who going straight up the middle of the lane -- when she wasn't weaving from side to side. (I couldn't get too mad at her, since I don't think she knew was doing that.)

Fortunately this was only during my warmup, when I was mostly doing drills. She was finished before I did my hard swims -- which, by the way, were a lot faster than I expected.

Anyway, Saturday's meet is a small, local event, that I'm using as a warmup for Colones SCM Zones, in two weeks. And a couple of days ago I sent in my entry for a SCY meet at Eisenhower Park on January 24.
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Thurs 11/19: AM Run

Posted November 19th, 2009 at 10:07 PM by aztimm (aztimm's training blog)
Didn't get out to run when I first woke up as I had planned. My legs still felt a bit fried, and I was cold (outside temp was about 40). So I worked for a few hours. Around 10am, the Internet went down (stupid Cox), so I started to get ready, figured if I couldn't work I might as well get out to run (although it did come back up before I left).

Again was a near picture-perfect day and time to run. Temp around 55-60F, not a cloud in the sky...wish I could run in the middle of the day more often in our colder season.
Run stats--
distance: 5.52 miles
time: 48:15
avg pace: 8:44 min/mile
calories: 738

This was supposed to be more of a speedwork run. Did around 2 miles, then got into some fartlek-type runs...pretty much fast for 1-2 min, easy recovery for 2-3 min. I don't hold that hard and fast when I'm outside like when I'm on a treadmill...and as I did listen to music, I also let that guide me (along with trees, roads, lightposts, and any other markers). Greenday's, "Longview," is the perfect type of song for this, as it goes back and forth with fast/loud and slower/soft bits (came on shortly after I started these fast bits).

All the detail for the run can be found through the Garmin site.


My plan was to give my legs a good workout tonight, but I decided to skip. I got wrapped up in more home office cleanup (it seems never ending), and just didn't feel like. Also made a trip to the DMV for a new drivers' license (how dare they make me get a new picture every 12 years), and that took away any energy I had left.

Planning to swim in the morning, then hit the gym after work tomorrow.

Countdown--just 8 days until Europe! Of course weather everywhere I'm going looks great now...hope it continues.
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Off week

Posted November 19th, 2009 at 09:18 PM by elise526
This week, I'm not feeling very energetic. Got in lots of good workouts last week, but this week, I've been sluggish. I haven't even felt like running. Must be a biorhythm funk I'm in. Maybe it is good to back down this week.

Did the following workout today:

Warm-up: easy 400

10 x 50 sprint with each 50 followed by a 75 easy and one minute rest - on most held between 28 and 30. There were a couple of times that I probably came in around 31. Just felt pretty sluggish today and the warm water did not help things.

200 easy

500 alternating 25 non-free, 25 free - did back

2 x 25 underwater (no fins) followed by easy 50 and 30 seconds rest

100 easy

2600 yards

Not going to go to the meet on December 5 in Atlanta. A number of folks have reminded me that 100,000+ people will be descending upon Atlanta for the SEC Championship. Georgia Tech is right downtown where all these people will be headed. Think I'll stay home and continue my training. May look to do a meet in January where it is warm. I saw something about a meet in Orlando in mid-January, but have not heard anymore about it.
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11-19-09 Workout (Test Set)

Posted November 19th, 2009 at 08:36 PM by Chris Stevenson (Chris' training journal and thoughts)
Updated November 20th, 2009 at 04:39 PM by Chris Stevenson
AM Swim Practice
Swam at NOVA (scy) with masters group, Mark coached.

Warmup (750)
500 various
5 x 50 back on 1:00, descend to desired test-set pace

5 x 200 Test Set (1000+500/2250)
5 x 200 on 7:00 from blocks, hold best average
-- did backstroke with start
-- did 100 easy between each 200
-- kick pattern for all: 9/7/7/7/6/6/6/6
-- went 2:01/2:01/2:00/2:00/2:00. This equalled (but did not exceed) my best performance on this set.

Easy Kick Set (700/2950)
4 x ?? on 3:00, descend time
-- did 2 x 175 dolphin kick with board, easy
-- then did 2 x 175 easy swim
-- I was toast from the previous set

Easy Swim (700/3650)
Easy 10-min swim
-- didn't do all of it, had to get to work
-- wore paddles and buoy for the first half (300 yd)
-- swam the second half (another 200)

*******
I believe I can hold this test set at 1:59 on a good day...I just haven't had this set on a good day, I'm stuck at a 2:00 avg for a little while.

This is the 3rd day in a row of lactate work, I'm a little tired. I'm going to cruise the broken mile tomorrow.
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Sprints w/Jazz & Speedo, Thursday, Nov. 19

Posted November 19th, 2009 at 06:31 PM by The Fortress (The FAF AFAP Digest)
Updated November 19th, 2009 at 09:26 PM by The Fortress
SCY @ OakMarr w/Jazz & Speedo:

Warm up:

700 variety

6 x 25 "good swimmer" drill
6 x 25 DPS dolphin kick w/fins
6 x 25 breaststroke pull w/fin grip

Speed Work:

5 x 75 @ 3:00
25 fast free into fast turn w/fast breakout, cruise the rest. I didn't do descending stroke counts like those two speedsters. I just dolphin kicked fast out of the turns. I wasn't warmed up enough on the first one.

50 EZ

Total: 1575

10-15 minutes hottub

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Commentary:

1. As Speedo noted, Oak Marr is not GMU. However, it's still a decent place to practice. Complaints, including 6 emails, have been submitted to GMU facility management. I am not the only one slightly peeved by this! Why, I have never heard Brad Gandee say one nasty word (well, maybe one) and my poor coach has been reduced to running for exercise.

2. Jazz and I were wondering about drills to work on keeping the head down when one breathes in fly. Suggestions anyone? Besides not ever breathing.

3. I feel pretty tired and crappy in the water. Upon reflection, I think it's just that I've been training my ass off the last 4 weeks (in anticipation of submax events and a few wee moments of sprinting) and my body needs a recovery week. This seems to be a pattern with me ... I guess it's good that taper starts next week with the abandonment of all things leg related in the gym. I will miss my plyos though ...

4. I am not sure what to do with hot yoga during tapering ... Tentatively, I plan to go next week and then bag it the 2 weeks before my meet.

5. I'm still not sure whether to taper or just drop upper body weights in a week ... I'll likely do an explosive session at lower weights tomorrow if I feel like my shoulder can take it.

6. Jazz and I are indeed insanely jealous of Speedo's ability to fall instantly asleep at night. We also briefly discussed Jimby's upcoming article in Men's Health on the dark side of ambien.

7. Unlike Geekidissy, I hate Thanksgiving except for the lazy time. He says it's different in the South, but it just seems like a bunch of overcooked mushy food to me. So, I refuse to cook it. I get no mom/wife points for this holiday. The bright side is I will be in Pittsburgh over the holiday, so I will get to drag Jimby to the gym.

8. I want a mistress like Patrick's. Plus, I could use a wife with Mr. Fort being constantly AWOL lately. I'm considering letting my youngest become a wii addict.

9. My left shoulder still bugs me around the shoulder blade and teres area. I will grudgingly continue with the RC and icing tonight.

10. And on other depressing suit news: http://www.stumbleupon.com/s/#1taQbb...nds-tech.html/ But I guess it's a good thing we have those extra affordable cheapo $260 jammers around.
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Alas, no repeat Reading swim

Posted November 19th, 2009 at 06:11 PM by pwbrundage (Of Swimming Bondage)
Biz travel can be lonely. Most times, that loneliness can be beneficial for my exercise routine like Tuesday night when I had no one to have dinner with and hence could stuff some room service grub in my mouth and then hit the Reading Masters late evening swim. At other times, that loneliness can be relieved by a good meal with an interesting person, but can be detrimental to a workout routine. I really wanted to hit the Reading club again tonight for another workout, but pretty much knew this morning that that would likely not happen. I grabbed a 20 minute run and some stretching this morning so I could go out to dinner this evening (http://www.hahaonline.co.uk/) with a colleague. As much as I'd have liked to swum tonight, the conversation was well worth the skipped swim. This particular colleague is one of the few senior people leftover from the scrappy startup I joined 7+ years ago. We've both somehow survived two years after an acquisition by a monstrously larger company; it was a good evening of reminiscing and envisioning a greater tomorrow.
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Another meet is this weekend

Posted November 19th, 2009 at 01:03 PM by poolraat (A comfort swimmer's guide to easy swimming)
So another crash taper.

11/19/09

SCY, Solo

300 free & back
200 kick rev IM
200 IM drill
200 pull w/p&b, breathe 3/5 by 50

5 x 50 on 1:00 choice: build to about 85%
{Went back (40), free (37), fly (40), free (38), back (40)}

swim 6x around choice on 3:00
{
75 easy, 20 sec. rest
25 all out
}
(on 75's did 1-4 free around 1:05, 5-6 back around 1:05
25's did 1-2 fly, 17-18; 3-4 back, 18-19; 5-6 free, 15-16)

100 easy

kick 4 x 25 on 1:00: 10 SDK underwater minimum.
{odds on back, evens on belly, 15 sdk to just past mid-pool}

Swim down 600 alternating 100 free/100 back

Total: 2550 yards
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Thursday Nov 19th, 2009

Posted November 19th, 2009 at 11:54 AM by ande (Ande's Swimming Blog)
Thursday Nov 19th, 2009

The Tip of the Day is:
Which ones are your favorites?


TODAYS SWIM PRACTICE

FOUR OR MORE SDKs off EVERY wall

SCY
6:30 - 8:00
whitney coached
dove in on time
swam with Mike, Larry & Max
next to tyler, amy & erin

WORE briefs

Warm Up
800

MAIN SET

assigned: 10 x 100
did: 10 x 50

assigned: 10 x 75
did: 10 x 25 SDK

assigned: 10 x 50
did: 6 x 50

assigned: 10 x 25
did: 8 x 25


MEETS:


Saturday, November 21 & Sunday 22, 2009
University of the Incarnate Word (SCM) Masters Meet
4301 broadway san antonio texas
2 Days till San Antonio

Entered:
Saturday, November 21, 2009
04 100 Individual Medley 1:00.99
08 100 BR 1:12.9
14 50 Breaststroke 32.99
18 100 Backstroke 59.99
plus 4 x 50 medley & 4 x 100 medley relays

Sunday, November 22, 2009
26 200 Freestyle 2:06.99
30 50 Backstroke 27.99
34 100 Freestyle 54.99
36 50 Butterfly 26.99
plus 4 x 50 fr, 4 x 100 fr, & 4 x 200 fr relay

Probably won't swim all those individual events


December 4th - 6th, 2009
2009 SPMA Short Course Meters Championships at
Long Beach
http://www.spma.net/meetforms/2009/lbgscm.htm
15 Days till Long Beach
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Mixing it up again

Posted November 19th, 2009 at 08:31 AM by Donna (On my own, keeping accountable)
Not a lot of yardage today but it was a little rough. Tomorrow is LONG COURSE and you know what that means.......FLY.

5x200@3:15 Free long and loose

8x25@:45 Free kick every 3rd 25 FAST held :26's on the fast ones
8x50@55 Fly w/fins was holding :43's on these
8x25@:45 Free kick every other 25 FAST held :26's
4x100@1:45 Back w/paddles was holding 1:35's
8x25@:45 Free kick FAST held :27's on these
4x100@2:00 Breast pull w/fins get the dolphin motion in held 1:48's on these

200 Free kick w/fins EASY
200 Free swim EASY

Total 3200 yards
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Wed Nov 18: AM Swim & PM Gym (weights)

Posted November 19th, 2009 at 12:09 AM by aztimm (aztimm's training blog)
Made it to swim with the team this morning 6am, ASU Rec Center, SCY...both Johnny and Jenn coaching on deck
around 500 warm-up choice
32 x 100 ....done as
#1-10 @ 1:40
#11-20 @ 1:35
#21-30 @ 1:30
#31-32 @ 1:25
200 easy cool down

today was one of the first days in a while that I felt great in the pool. was in a lane with 4 people, started out going 3rd, then moved up to 2nd. everyone else bailed after 30, I did 2 more. I would have done more, except I had my massage scheduled for 8.
this is one day where I wished I had gone in a faster lane. I was getting too much rest...20+ sec on the 1:40s, even on the 1:30s I was getting 15 sec, and I didn't feel like I was really pushing.
not exactly sure why I felt so good. could be I knew I had that massage scheduled. and a guy found/gave me a water bottle I accidentally left in the locker room last week (had given it up for lost). yea, sometimes the little things can help set me up for success.

my massage was simply fantastic. it is a sports rehab/chiropractic clinic, and the woman who worked on me was German, certainly didn't hold back. both my legs (calves and thighs) are extremely tight. my shoulder that I thought was bad really wasn't as bad as I thought. she focused on my legs, shoulders, and neck... just a little bit on my arms.
think this is something I'll work into my schedule, and budget, about once a month. for some reason I thought it was more expensive, but to pay for it (mine was free), is only $35. like replacing running shoes with something half-decent every couple months, I think this could be a good part of injury prevention.

I made it to the gym on my way home ...
Elliptical: 12:45, 1930 strides, 148 cal, crossramp 6, resistance 7
Chest press flat bench w dumbbells feet crossed in air: 1 x 15 x 40, 1 x 12 x 45, 1 x 12 x 50, 1 x 12 x 55, 2 x 10 x 60
Hammer strength shoulder press: 1 x 15 x 90, 2 x 12 x 110
Biceps preacher curl: 1 x 15 x ez bar, 1 x 12 x 20, 2 x 10 x 50 (need to figure out what the ez bar weighs)
Precor triceps extension: 1 x 15 x 60, 1 x 12 x 80, 2 x 10 x 90
Flex fitness dip machine: 1 x 15 x 180, 1 x 12 x 195, 1 x 12 x 210
Nautilus nitro abdominal: 1 x 30 x 125, 1 x 25 x 140, 1 x 20 x 155
Leg raise: 3 x 15

really had trouble getting going. maybe it was the massage, or just tired, not sure. I did get in 2 quality sets, the others just seemed like filler to me....

working from home tomorrow. planning to run at some point (maybe morning), and then give my legs a good thrashing at the gym.
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On This Date, Two Years Ago

Posted November 18th, 2009 at 11:47 PM by tjrpatt (Tom Patterson's Training Blog)
It was on Nov. 18, 2007, I was on the verge of hitting the big 3-0-0. I am so glad that I didn't hit that weight. I started my first swim which was a 1100 yards. When I did my first Masters practice with my Y the next day, I was only able to hang for 30 minutes. Heck, the triathletes who came from a running background could keep up. I have come a long way since those days two years ago. I have been able to keep a steady training regiment every since. Today, I am doing times that I didn't think were possible two years ago.

I started swimming again in 2003 and started doing Masters Meet in 2004 and 2005. But, due to personal and professional issues, I would train for a couple months but then, something happened and I had to take off for 6 months. Ever since the 18 of November in 2007, I have been free from training obstacles.

Who knew that I could be able to do two swimming workouts in one day? Plus, a freaking age group workout at that.

Villanova AM

Well, I got to the pool at 6AM. Got in a little late, but I don't live as close as some of my people! Glad to see Jill from Georgia Tech at practice. She was on fire today. Here is what I did:

Missed the first 300
3 x 100s on 1:20, 1:15, 1:10
4 x 50s kick on :50

300 free
3 x 100 on 1:20, 1:15, 1:10
4 x 50s kick on :50

16 x 25s on :30
4 x
  1. drill
  2. swim
  3. drill
  4. fast

Main Set
Round #1
3 x 150s fly/back/breast on 2:15
1 x 50 stroke on :50
Got out for a few minutes!

Round #2
1 x 150s fly/back/breast on 2:15
3 x 50 stroke on :50
75 free Fast on :60
25 EASY

Round #3(Was supposed to do it this way for each round.)
3 x 150s fly/back/breast 2:15
3 x 50s stroke on :50
75 free Fast
25 Easy


2 x
4 x 100 kick on 1:30,
100 drill on 1:30

400 easy to moderate just working on keeping my head down and streamline.

Total Yardage-4700 yards

----------------------------------

Age Group Workout
Suburban Seahawks Club at Sweatbox College Pool(I mean Swarthmore College)

Warmup
6 x 150s
2 x 150s
6 x 50s kick
Got Out for Stretching
More Warmup
10 x 50s, one 50 work fast burst off the wall, a 50 working fast turns, etc.

Fun with Lactate Set
5 x 100s on 6:00
Did 59.8, 59.6, 59.3, 58.3, 58.6
I really worked on kicking and breathing every 2. I breathe every 2 but that isn't much kicking going on. But, I really stepped on the kicking here. I am pretty psyched about this because I was able to do a 59 in a lactate/fast set with it doing a taper like in July. Sweet!

Side Note: It was pretty amazing to watch Ian Clark do 48 for each 100.

Warmdown after each 100 Fast
Totaled 550 yards

300 recovery

Set with Fins and Paddles
200s
odd kick with fins
evens swim with fins and paddles.
Total 200s I did: 1200 yards

50 warmdown

Total Yardage-4600 yards
Total for the Day-9300 yards

I am just glad to get a lactate set in a practice setting. I do some fast stuff on my own when I can but it just isn't the same. Tomorrow, I will just lift. The goal for Friday afternoon is to get some SCM training a la preparation for Zones. Gosh, last year, I didn't even think about doing some SCM preparation for SCM Zones.
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11-18-09 Workouts

Posted November 18th, 2009 at 09:32 PM by Chris Stevenson (Chris' training journal and thoughts)
AM Swim Practice
Swam at NOVA (scy) with masters group, Mark coached.

Warmup (600)
600 various swim/kick/drill

Descending IM-type set (1500+300/2400)
5 x 100 on 1:30, IM order + IM
-- went 1:04 on fly and back, 1:21 on breast, 1:01 on free, 1:07 on IM
100 easy on 2:30

5 x 100 on 1:45 IM order + IM
-- 1:01 fly, 59 back, 1:17 breast, 58 free, 1:04 IM
100 easy on 2:30

5 x 100 on 2:00 IM order + IM
-- 59 fly, 58 back, 1:14 breast, 57 free, 1:02.9 IM
100 easy

Kick Set (600+200/3200)
4 x 50 kick on 0:50
-- dolphin kick with board, sent 35s, just cruised
50 easy on 1:30
4 x 50 kick on 1:00
-- backstroke, 18 SDKs off walls, 28-29s
50 easy on 1:30
4 x 50 kick on 1:10
-- breaststroke, 47s (hey, I was faster than Dave Holland)
100 easy

Broken 200s (400+120/3800)
2 x 200 broken on 5:00
-- did back on both, 100 easy between swims
-- 1st one: 20 sec at 100, went 57/58 (1:55)
-- 2nd one: 10 sec at 50s, went 27/28/29/29 (1:53)
100 w/d and out
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