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  1. More Sprints, Thursday, Oct. 8

    by , October 8th, 2009 at 04:03 PM (The FAF AFAP Digest)
    SCY @ GMU w/Speedo:

    Got there a bit late -- parking is a bear at GMU during the weekday!

    Warm up:

    600 swim-kick

    Shooter Set:

    10 x 50 @ 1:15, done as
    25 UW shooter on back (no fins) + 25 easy DAB

    50 EZ

    Speed Work:

    8 x 50 on 2:00, done as:
    25 AFAP free w/fins + 25 EZ DAB
    (went high 10s, low 11s)
    50 EZ after #4

    250 EZ

    Pete left to go back to work, and I carried on doing some more speed work since I had an easy recovery workout yesterday.

    3 x (100 + 50 EZ)
    100 = 25 AFAP doggy paddle drill (forearm burn!) + 25 EZ DAB + 15 fast pullouts at wall + 15 m UW power kick on back + 35 EZ

    150 EZ

    1 x 50 SDK on back w/fins (went 23, cramped)

    150 EZ

    10 x vertical dolphin kicking @ 1:00, done as:

    20 seconds w/hands at shoulders + 10 seconds in streamline + squat jump off bottom of pool (which was 10 ft. deep) + 20 seconds treading water. Tried to concentrate on kicking efficiently both ways.

    200 EZ

    Total: 2850 + VK-ing



    Pete and I agreed that doing the 25s @ 2:00 was probably not quite enough rest to truly go AFAP. He noted, and I agreed, that some of the 25s felt like the second 25 of a 50. Interestingly, our fastest 50 of the set of 8 was #5, after we had done a 50 EZ.

    Planning on hot yoga and a gym session tomorrow.

    GMU is closed over the weekend, so I won't have my Sunday team practice to go to. Instead, Mr. Fort and I are going to do a 1 mile fun run with our 9 year old at my son's high school on Sunday to support his cross country team. (Though he won't even be there -- he's in NY for a cross country meet.)
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 Workout -10/12/09 -SCY

    by , October 8th, 2009 at 03:12 PM (Sarasota Y Sharks Masters GOLD Workout)

    WARM UP:
    8 X 50 :50
    4 X 100 1:30
    2 X 200 3:00
    1 X 400 -

    6 X 50 kick 1:10
    4 X 75 kick*last 25 fast* 1:40
    8 X 25 kick*fast,no board* :40

    3 X 400 free 6:00
    #1 moderate
    #2 each 100 faster
    #3 negative split
    Also descend 1-3

    12 X 50 1:05
    #3-6-9-12 are fast

    12 X 25 :40
    Sprint 20, no breath

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 Workout -10/10/09 -SCY

    by , October 8th, 2009 at 03:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    Coach Pepe will be handling the Saturday practice. Practice starts at 6 and we must be out by 7. Coach Pepe says be ready for 60 minutes of pain
    Swim Workouts
  4. Day 41

    5x100 FR@2:00

    10x50 BR Kick@1:15
    5x100 IM Kick@2:00 w/pos drive fins

    2x50 BR Fast@2:00 w/pos drive fins (:36 and :34)

    200 Easy

    1800 SCY Indoors Solo
  5. Day 40

    Tuesday while up in Atlanta...swam about 1000 yards at the GT Hotel pool,,,it's only about 12-15 yards long...but it had a stripe down it at least.
  6. I don't even know what to do with myself - 4 days in a row!!

    I had a bit of trouble getting up so I was about 10 minutes late.

    400 swim
    4 x 100 kick
    (missed the rest of warm-up)

    7 x (50 build on 1:30, 50 fast off of the blocs on 1:30, 50 ez on 1:00)

    I went all free, fly (except on the ez), all free, fast one back, all free, fast one breast, fast one fly

    150 c/d

    I LOVED this set!!! I love sprinting it makes me happy. I held decent times, too. Getting practice off of the blocks is part of the reason I'm swimming where I am now. My old pool was all shallow.

    I'm a happy little sprinter today. I've got my hour of pilates tonight which makes me too!

    Libertyville Meet is 10-25-09
    400 Free
    100 Free
    100 Breast
    50 back

    Yeah, you read those events right. I figure it'll be very entertaining for anyone watching 3 of the 4 and maybe even the 4th.

    Long Beach Meet is 12-4-09 to 12-6-09
    100 Free Friday
    50 fly & 50 Free Saturday
    100 Fly, 200 Free and 100 IM Sunday

    My food intake thus far is enteraing
    Grande Skinny Vanilla Latte
    Special K Chocolate Potein Shake
    Special K Chocolate & Peanut Butter Protein Bar
    Large bowl of Cocoa Puff with skim milk
    Lots of water

    I'm having a chocolate craving apparently ...

    Lunch will be:
    Turkery sandwich with lots of veggies, cheese and mustard
    Apple slices
    Orange Juice (need my vitamin C)

    Snack & Dinner later TBD

    Updated October 8th, 2009 at 01:28 PM by FlyQueen (Adding food)

  7. Lactate set today

    by , October 8th, 2009 at 11:26 AM (A comfort swimmer's guide to easy swimming)

    SCY, Solo

    300 swim free
    300 kick choice
    (all on back alt dolphin/flutter by 50's)
    2 x 150 pull w/15 sec. rest: breathe 3 on #1, breathe 5 on #2
    (surprised myself by sticking to the "B-5" on #2)
    swim 6 x 50 on 1 descend to about 85-90% effort
    (2 each fly-back-free as drill/build by 25's)

    Now, the fun begins:
    6x around, all choice:
    50 build on 1:30 (2:00 on fly)
    50 all out off blocks on 1:30 (2:00 on fly)
    50 easy on 1:00
    (did 2 each back-fly-free, easy 50 was all backfloat)
    (back and fly @ 33-34, free @ 29-30)
    swim down 200
    Total: 2300 yards

    I'm a little sore from this one.
  8. Overslept due to Pages all night

    by , October 8th, 2009 at 07:47 AM (Mixing it up this year)
    I don't do well without sleep and last night was a bad one. With only 35 minutes to swim this morning I did the following sprint workout

    500 Free every 3rd 25 back
    8x25@:45 Free Kick every 3rd Fast held 25's
    100 Free FAST went 1:15
    8x25@:45 Free Kick every other Fast went 25, 24, 25, 25
    2x50@1:30 Free FAST went 35 and 35
    400 Free w/paddles & bouy EASY

    Total 1500 yards
  9. Autumn in NY

    Today was an extremely dramatic weather day in NY. I went to masters practice from 7-830 AM. The main set was 16 x 100 free...
    4x 100 on 1:25 descend
    4x 100 on 1:20 descend
    4x 100 on 1:15 descend
    4x 100 on 1:10 descend
    I didn't descend the last 4 but managed to hold 1:06's

    Fierce winds and a full rainbow kept me company as i drove over the mtn to work. Twigs, branches, acorns, and leaves were flying all over the place and I had to make a small detour to avoid the debris.

    We lost power at the shop around 2PM and I arranged to meet Terry for a swim at our favorite lake. With the wind still howling, we were expecting to see white caps out there, but the wind direction was diagonal to its length, so it created these short rolling waves instead. I didn't time our 2 mile swim, but I did bring the thermometer.... still 58 degrees, no change yet this week. I did catch quite a chill when we exited the water and got hit with that wind... air temp was around 50. We changed into our riding gear and headed for the parking lot... down hill for 20 minutes... still freezing when I got into the car. I drove straight to a yoga class and it was half an hour later that i finally had feeling back in my hands and feet.

    Terry just received word that he can have a slot for a channel swim in sept 2010...same time I'm booked for. This is great news! Terry and I have been swimming together for almost 10 years now, and nothing is more motivating than having company to get through those long and cold (but necessary) days.

    I'm taking a day off from swimming tomorrow. I've been averaging 2 rest days per month.... got tickets to see Lucinda Williams tomorrow night and Steve Earle on friday.
  10. I still swim...

    by , October 7th, 2009 at 09:46 PM (Elise's Fitness Fun)
    Haven't done it this week yet, but I will swim tomorrow. Also, I will make a decision this weekend on whether I will go to meet in Atlanta in December. Also, plan to figure out what events I want to be focusing on for the next 6 or 7 months.

    Run with Death Valley group today and did our usual 4 mile run full of of hills. It was a little warmish today and given that this is my third day in a row running, it didn't quite feel as easy to run 4 hilly miles as it did last week. Both of my legs in the upper thigh area are officially quite sore as I write this entry. Tomorrow's swim will be a nice change from the pounding on my poor body!

    Been doing quite a bit of reading about size, weight, and mass as it relates to running performance. I will say, I saw a big exception today. One of the guys in our group, a former DIV I scholarship basketaball player who at 39 stands 6'4" and weighs 205 blasted up that hill past everybody, including a pretty wirey guy in our group who is about 5'9" and 140 to 150. We usually sprint the hills and go really easy in-between, so nobody was holding back. I should note that there are some in the group over 40 that run sub-20 minute 5ks. Nobody could catch this guy today.

    Two guys I know that have enjoyed a long running career are not your typical super thin guys. Both are in their sixties, about 6 feet, and at least 170. One has been running 40 miles a week since the Vietnam War!
  11. Wimping on Wednesday

    by , October 7th, 2009 at 06:56 PM (Swimming, Life, and Other Stuff!)
    I have been a wimpy swimmer since Big Shoulder's! I have been doing short practices, slower intervals, and taking more days off than normal. Some days I plan to swim, but when the time arrives I bag it.
    I have had a sore neck since mid-July. I was training hard for Nationals (1500 meters) and the Big Shoulder's follow-up. The good thing is a) I reached my goals in the 1500 and 5K b) I had fun and got to meet many of our cool forumites! c) I've come to the realization that I HAVE TO bi-lateral breath at all times in practice! (oh, I realize I need to kick more too!)
    When I bi-lateral breath on anything longer than a 150 I feel like I'm in oxygen debt. I guess the fact that I like distance repeats makes me seek the avoidance factor since I'm pretty good at forcing myself to do things I really don't want to do. I am hoping that a couple more weeks will put me in the comfort zone for longer swimming with bi-lateral. (sorry about this pitiful whining!)
    Todays solo workout-venue LA Fitness:

    *Warm-up 1,000 swim (alternating 200's swim/kick/pull/swim/kick)
    *5 X 100 IM on 2:00
    *5 X 200 Free on descending interval (4:00/7:45/11:15/14:30/17:30)
    *12 X 50 on 1:00 (first six IM strokes, last six freestyle)
    *very easy 100 backstroke cool-down
    3,200 scy (I feel O2 deprived w/the breathing work

    I'm going down to cook now. I'm feeling like doing some eggs/bacon/hashbrowns/and wheat toast......quick, painless, and tasty too!
  12. Sarasota Y Sharks Masters 5:30 Workout -10/08/09 -SCY

    by , October 7th, 2009 at 04:20 PM (Sarasota Y Sharks Masters GOLD Workout)
    I will be away Friday. This is Thursdays workout, Friday is below. My error.
    There will not be a posting for Saturday's workout.


    WARM UP:
    4 X 100 free 1:40
    3 X 100 IM 2:00
    3 X 100 free 1:30
    2 X 100 IM 1:45

    3 X 100 kick 2:10
    6 X 50 kick 1:05
    8 X 25 kick*fast,no board* :40

    4 X 225 IM 4:15
    Rotate 75 of each, IM order

    3 X 50 stroke 1:10
    1 X 50 easy free 1:10
    Swim it three times.
    Round 1 fly, 2 back, 3 breast.

    1 X 300 free 4:30
    4 X 50 free*fast* 1:00
    Sim the set twice.

    WARM DOWN: 4 X 50 easy 1:00


    Updated June 29th, 2010 at 07:25 PM by SharksMasters

    Swim Workouts
  13. Dryland + Recovery Swim, Wed., Oct. 7

    by , October 7th, 2009 at 04:11 PM (The FAF AFAP Digest)

    The back/shoulders were feeling a *little* sore from the weights yesterday. So I decided to stick to plyos and core work.

    bicycles, 2 x 50
    dead bugs, 2 x 25
    good morning darlings, 2 x 50
    long arm crunches, 2 x 50
    crunches on yoga ball, 2 x 50
    straight leg raises in captain's chair, 3 x 15
    (these are vastly easier than when done from a hanging position)

    jump tucks, 5 x 5
    split squat jumps, 2 x 10
    (jump to right leg, jump to left leg, jump to land on both legs)
    double leg bunny jump, 2 x 10

    (I did these plyos with low rep, but max intensity.)

    hip hinges w/12.5 DBs, 2 x 10 each leg
    (I am so much better balancing on my left leg ... noticed that in yoga too.)
    single arm push on double cable FM machine, 30 x 2 x 10, each arm
    (for some reason, the weight on the double cable FM motion machine seems much "heavier" than on the other two single cable machines)
    prone scapular scrunches w/handweights, 2 x 25


    Had a recovery/drilly type swim:

    Warm up:

    800 variety swim, kick, drill

    Hypoxic set:

    20 x 50 UW SDK w/fins @ 1:05 (1 breath at turn)
    odds = back
    evens = belly

    100 scull after #10 and #20

    Fly drill set:

    8 x 75, done as:
    25 easy speed fly working on streamline and breakouts + 25 easy DAB + 25 chest press fly drill

    100 EZ

    Total: 2700

    Hot tub, 10 minutes

    As I was sitting in the hot tub, a kid had an accident in the pool and it was closed down. I went to the pool a bit earlier than usual today, so I lucked out and didn't have my workout interrupted.


    Sprint Classic:

    I sent in my entries for the Sprint Classic today, and am "negotiating" attendance.

    50 back, 28.7
    50 breast, 35.9*
    50 fly, 27.5
    50 free, 25.9

    All 4 25s, times about what I did last year.

    * Hulk will say I'm sandbagging, but I still don't really believe I went a 34.1 tapered last year. That swim is therefore in the fluke category until I do it again.

    My transfer of affiliation will be effective then, so I am back to swimming for GMU.

    Other plyos/plyo info:

    double leg power hop with stepback lunge twist:

    box jack,

    scissor lunge,

    Here's a good pic of a rack chin or rack pull up. I really like these. I haven't attempted to do them with a barbell though.

    Updated October 7th, 2009 at 10:45 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
    Attached Thumbnails Attached Thumbnails Click image for larger version. 

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  14. 3 days in a row!!!! Wednesday October 7, 2009

    300 swim
    200 drill choice
    200 pull (I skipped this)

    2 x (450 on 7:00 10 x 50 on :40 3 x 150 pull on 2:10 50 EZ)

    I missed the first 450 on the first round. Then made the first 3 x 50 on :40, skipped the 4th and went to 25s fly on the :40, 3 x 150 pull on 2:10. I hate pulling, it is the devil end

    The second round I totally miscounted and didn't do a 450 ... not sure what I did maybe a 400? Did 10 x 25 odds free, evens fly with 15m drill. Did the rest.

    Did a total of a 100 c/d and have had major lactic acid build up this morning. Definitely needed to cool down more. Oh well!

    Taking tonight off since (like I have all this week) to get healthy and save up for the double of swimming/pilates tomorrow. Contemplating an early am run on Friday since I'll be jetting off to visit the bad girls on Saturday.

    As of now 6 events for the Long Beach Meet are:
    50/100/200 Free
    50/100 ( ) fly
    100 IM
  15. All I needed was some Mr. Bubble and Rubber Ducky...

    by , October 7th, 2009 at 11:39 AM (A comfort swimmer's guide to easy swimming)
    The freakin' pool was 89° this morning.

    , , and double !!!

    SCY with Carrie

    300 swim free
    100 swim back
    200 drill choice (did IM drill)
    200 pull breathe 3/5 by 25

    swim 500 free smooth on 8:00
    (went 7:25)

    go right into...
    swim 10 x 25 stroke choice on :40 FAST, do the odds one stroke, and the evens another.
    (fly on odds, ave 18-19; back on evens, ave 19-20)

    and then go...
    pull 3 x 150 free on 2:30 descend 1-3
    (went 2:05->2:00, buoy only)
    50 easy

    kick w/board, no fins;
    8 x 75 w/20 sec. rest, middle 25 fast
    (did 1-4 flutter w/board, 5-6 flutter on back, 7-8 dolphin on fast 25. On 5-8, 8 sdk off each wall)

    swim down 250 nice and easy
    Total: 2900 yards
  16. Wednesday OCTOBER 7th, 2009

    by , October 7th, 2009 at 11:12 AM (Ande's Swimming Blog)
    Wednesday OCTOBER 7th, 2009

    legs a little sore

    Next MEET:
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach

    57 Days till Long Beach

    bench press 8 x 135 5 x 195 2 x 205
    lat press 8 x 40 8 x 45 8 x 50 8 x 55
    lat pull 8 x 167 6 x 207 4 x 215


    SCY no blocks
    6:30 - 8:00
    whitney coached
    UT Swim Center main pool
    dove in around 6:35
    Swam with marcio, ned & mike
    beside jon Nate, paul, tyler, mary & chris

    WORE briefs

    400 fr
    300 br
    200 bk
    100 fl

    Main Set

    10 x 50 fr on 35

    500 fr
    went 5:54

    8 x 50 br on 43

    500 fr
    went 5:35

    6 x 50 bk on 40

    500 fr
    went 5:27

    4 x 50 fl drill on 40

    put on B70 legs

    500 fr strong
    went 5:17

    100 easy

    20 x 25 k
    odds fast on 20
    evens easy on 30
  17. WOW DOMS has really set in

    by , October 7th, 2009 at 07:28 AM (Mixing it up this year)
    And I thought I wasn't sprinting yesterday. My arms and legs are both exceedingly sore today, but like the die hard I am I swam thru it! But this one was seriously easier today.

    1000 as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins every 3rd 25 fast
    5x100 kick w/fins alternate back/fly
    5x200@3:00 Free w/paddles & bouy went 2:54, 2:53, 2:48, 2:44, 2:35
    10x50@1:00 Free drill alternate fingertip drag/catchup

    Total 3500 yards
  18. Tuesday at Pondo

    by , October 7th, 2009 at 01:30 AM (Swim like an Orca, but faster !)
    We're into our 3rd week of having to swim in neighboring High School pools due to a new heater being installed at our home pool, Union Mine H.S.
    After they got it installed it didn't work right, the pump pressure was too high, it didn't allow enough time to heat the water.
    Tonight the USA coach offered me to join his workout, however the seniors were already well into their second hour and I knew I couldn't keep up, so I jumped in and started warming up, a dentist and a teacher joined me and asked what are we doing, so I pulled out one of my stolen workouts (Chris S.) and we did the Broken Mile
    I did mine all freestyle;
    4 x 50 on 0:45 (about :35's slow motion strokes)
    4 x 75 on 1:15 (75's still freak me out)
    4 x 100 on 1:30 (avg 1:13-1:15)
    3 x 50 on 0:45
    4 x 75 on 1:15
    3 x 100 on 1:30 (kept missing turns in the 3 foot end)

    100 easy

    We could not even begin the Kick Set or the sprints; the lane line were being pulled out and the covers were being deployed.

    So it's been hectic, trying to make to practices. Since we get the last time slot and maybe a lane or two, we only get 45 minutes to practice. Ive been driving down to Folsom Aquatics and the Swimstitute during the day to make up.

    Last week, on Tuesday at El Dorado High school, I was the only adult in the pool...but the atmosphere was surreal, like I had gone back in time...the pool is decades old with painted walls and lines, the shallow end is marked 3 Ft and the deep end with its ancient start blocks marked 9 Ft. I was inspired later that night to just try to write about the experience.
    While my mind tells me, my body aches remind me and the mirror reveals to me of the inevitability of change brought on by the march of time; the relentless aging of the human physical condition. The daily reminders that the process we all face, with no exceptions, that affects everyone in every class, size and race….
    During tonight’s workout, with the summer air gone and replaced by a cool fall breeze, in a 6 lane pool nestled in the middle of a high school with the water restored from a chemical bath last week, to a properly balanced condition. The sun long gone over the mountain tops and the sky replaced by stars… The parents seated in the bleachers, at every occasional breath I would look to see if my Dad was in the stands, waiting impatiently for my practice to end...I forgot that I was getting old; I had a hope in my heart that tomorrow would bring great purpose. That my swimming would continue to improve and I could enjoy and take pleasure in all the strokes. That tomorrows workouts would help me reach my goals and I would as I am now experiencing being in the shape of my life. I felt young again, like I was back in High school and I felt a God given hope and it’s all because I love swimming. I’m thankful for the gift of life…and for the people I can share it with. (so I’m a right brainer) (...My Dad is long gone, and he never came to my practices...)
  19. Tuesday Nasti swim

    by , October 6th, 2009 at 10:22 PM (Swimming, Life, and Other Stuff!)
    A rainy, stormy day here in central Indiana. I was planning to have my a.m. classes outside but had to adjust at the last moment and stay in.
    Swam tonight with Nasti's. Here's the workout"

    *500 Free swim
    *4 X 125 on 2:00 freestyle
    *300 IM (each stroke segment done kick/drill/stroke)
    *4 X 100 Free on 1:45
    *5 X 50 free-descend each repitition :5 seconds starting at 1;00.
    *100 IM easy stretch
    *5 X 50 Free-descend as above
    *200 Backstroke-smooth concentrate on turns
    *100 IM ezee
    *100 Free ezee
    2,700 scy
  20. Encouraged by progress

    by , October 6th, 2009 at 06:35 PM (Elise's Fitness Fun)
    On August 10, I did a run on the treadmill where I warmed up for a mile, did two miles at tempo, and then warmed down for a mile. On August 10, I ran the two miles at an 8:30 pace at an HR of 170. My goal back then was to aim try to get my time down while keeping the same HR. Today, warmed up a mile and then ran the two miles at a 7:40 pace and my HR was 168. Cooled down with an easy mile. I was surprised that I was able to get it down to this time in just a couple of months.

    Right after the run, I hit upper body weights. This was not easy.

    Bench press: 2 sets of 75 x 15

    Lat hi row (I qbrain's suggestions in mind, but somehow got the warm-up mixed up.): warm-up of 100 x 10
    2 sets of 120 x 15

    Alt. hammer curls: 2 sets of 15 x 10

    Triceps pull-downs: 2 sets of 40 x 15


    50 bicycles
    50 good morning darlings
    2 sets of 25 side crunches