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  1. Wednesday 7/1 - Nice and Easy NOT!

    by , July 1st, 2009 at 07:46 AM (Mixing it up this year)
    After a great workout last night I figured I would just do an easy one but as I finally warmed up I couldn't stop myself.

    10x100 @ 1:55 Free barely made the first 2 then it got easier, takes me a while to warm up

    2x500 @ :10R Free kick w/fins #1 easy every 3rd 25 moderate, #2 moderate every 3rd 25 Fast

    5x[200 @ 3:30 Free w/paddles & bouy desc 1-5
    ....[100 @ 2:00 Back w/paddles & bouy desc 1-5
    on the 200's went 3:16, 3:14, 3:10, 3:04, 2:59
    on the 100's went 1:50, 1:54YUCK, 1:48, 1:46, 1:43

    500 Free EASY! every 3rd 50 Back EASY!

    Total 4000 meters

    Evening workout was more relaxed tonight and the girls started before I got there.

    10x25 @ 1:20 Sprint we did IM order last 2 free
    6x100 @ 2:00 Free EZ this was warm down for them
    Turn work. Comments from the peanut gallery. We all commented on eachothers turns, kickouts, breakouts and such. Made sure the girls were in my site during their workout so I was behind them at all times.

    850 yards not much but very good

    Updated July 1st, 2009 at 08:04 PM by Donna

  2. Tues Jun 30

    by , July 1st, 2009 at 12:28 AM (aztimm's training blog)
    Made it to both run this morning and to swim workout tonight! ^

    Tues AM Run
    --overnight temps aren't cooling off too much. air temp was about 90F, with humidity around 40%
    --we started somewhere between 5:20 and 5:25 AM.

    Nike+ details--
    distance: 9.48 miles
    time: 1 hour 14 min 02 sec
    avg pace: 7:48/mile
    calories: 1212

    So we're running along, we did the back trail on the southbound (his dog was with us), we did the bit along Tempe Town Lake, and he asks me, "Do you want to go an extra mile?" I figure we usually do around 7.5, and didn't have a problem with 8.5. Only I must have misunderstood, we ran a while mile 'extra' then had to backtrack it. When we first started, I was waiting for him to turn around, and eventually I gave up, thinking we'd go all along the northbound side of the lake and take that trail up into Scottsdale, and back to his house along streets. But then he turned around. He said he didn't feel like doing the trail on the way back, so we took College. Then when we got back to the canal (this would be around 7.5 miles, our usual finish), he suddenly died. I went ahead, and was mostly on my own for those last 2 miles (the dog visited me periodically).
    After we finish, he says that he needs to increase his distance, so he's ready for the Ironman this fall. I may have to re-think my weekly runs. I can't be doing 15 miles on Sunday, than 9+ just 2 days later.
    The weather was simply disgusting. When we finished, I was completely drenched, my shirt was useless for wiping my face, heck even my shorts were all sopping wet.
    I would have never gone this pace without having someone with me, or my iPod. The very first song my iPod gave me was Nine Inch Nails, "Head Like a Hole." Then of course I wrapped up with my Power Song, Rammstein, "Du Hast."

    Tues PM Swim with the team, ASU Mona Plummer competition pool, SCY

    --air temp was around 106-108F, water around 80-82
    --had a medium sized group, 3 in my lane and I went 2nd

    600 warm-up choice
    12 x 100 @ 1:30, done as 4 sets of 3....
    #1: swim
    #2: drill (I did all 1-arms, varying where my other arm was)
    #3: build (started around 75% and worked up to around 95%)
    100 easy
    6 x 50 @ 1:15, breathing drills (goal start w/5 breaths, work down to 0, I got down to 3)
    100 easy
    10 x 25 @ 1:00, go underwater for 10 sec, then a FAST swim no breath. my inner right thigh cramped up on #2, so I sat out #2 and 3 to stretch
    200 warm-down

    total: 2700 yards

    I think the extra run this morning may have impacted my legs for swimming. I purposely drank more water in the afternoon, even ate a banana around 90 min before starting. Who knows, when I expect to cramp up it doesn't happen, but when I don't it does. This particular cramp was very painful, and is still lingering.....

    The heat may be hitting me in weird ways. I just wasn't nearly as hungry today as normal. Usually after a morning run, I'm famished and I eat everything in sight. Today, I really had to force myself to eat, even at lunch I just didn't have an appetite, and for the first time in a while, I didn't finish. But I did have 2 turkey burgers for dinner, so maybe it evened itself out.

    I chatted with my Mom last night, she's back in PA. She was complaining that it didn't seem like summer. Evidently temps there are in the 70s. I said that sounds NICE. She said she'd rather a little warmer. I told her to watch what she wishes for. Growing up, I remember 95F with 95% humidity, in an unairconditioned home. The last summer I was there I lifeguarded at a water park near Allentown, and it got pretty ugly.

    Anyway, planning to swim with the team in the morning, then hit the gym on my way home after work (arms day).

    Updated July 1st, 2009 at 12:38 AM by aztimm

    Swim Workouts , Running
  3. The cold front is here!

    by , June 30th, 2009 at 11:12 PM (Swimming, Life, and Other Stuff!)
    Wow, it was great outside today. It felt like October; cloudy, cool, almost crisp!
    My youngest daughter and I rode bikes around town for 4 hours. (this included lunch, running shoe purchase, and a visit to the cupcake store!) We did a 2 hour stretch on the Monon Trail. I need to start biking more.

    The water temp was good at FPAC tonight (81 degrees). Here's my workout:
    ----Warm-up set-----
    *200 freestyle swim'
    *200 Flutter Kick with fins
    *2 X 100 (breast, then backstroke)
    ------1st Set-------
    *5 X 200 Freestyle on 3:30 interval (I didn't get much rest here)
    *8 X 50 Flutter Kick no fins on 1:30 (ouch)
    -----2nd Set------
    *2 X (200 IM, 50 free easy, 100 free HARD, 50 free easy, 100 Free hard)
    easy 200 freestyle

    3,200 LCM

    If you have a chance watch "Gran Torino" it's a great movie. I am watching it for the second time tonight. Steve McQueen reminds me of my Dad.
    I read "Dover Solo" yesterday. This is a great read that journals Marcia Cleveland's training and swim of the English Channel in July of 1994.
    I would never consider swimming the channel, but this story definitely fired me up to want to train for something special. I am also going to start taking cold showers before "Big Shoulder's" this year in case it's cold!

    Updated June 30th, 2009 at 11:22 PM by Bobinator (forgot something)

  4. Freestyler Invaded My Body Tonight, Tuesday, June 30

    by , June 30th, 2009 at 10:28 PM (The FAF AFAP Digest)
    Drove out to Mason for freestyle night. I usually succeed in avoiding Tuesday practice. But have been attempting to get more LC practices in, so there I was. Rather than wimp out and do backstroke, I bucked up and did the main set all freestyle. To my shock, this was probably one of my best freestyle practices ever. I started out briskly, and, to my astonishment, didn't die. Perhaps because I didn't lift weights this am?

    Warm up:

    400 swim
    4 x 50 kick
    200 IM drill

    (I missed drylands -- bicycles, planks, and crunches -- and a 200 pull.)

    Main set:

    3 x through:

    1 x 300 free @ 4:30
    1 x 200 free @ 3:00
    1 x 100 free @ 1:30
    extra 30 seconds rest

    #1 & 2 = swim, fins optional
    #3 = pull

    I used fins, as I always do on freestyle sets. No pulling for me. I find freestyle confusing and difficult when I'm doing anything other than an AFAP 50. Lately, I've tried switching to a loping freestyle, breathing every stroke to the left. This tends to correct my over-reaching/crossing over issue with my left arm somewhat. I've also been concentrating on kicking. Went around 3:52-55s on the 300s, around 2:32ish on the 200s (Can't remember times on the 300s and 200s precisely; I was concentrating on beating fast boys with big paddles/fins and got much more rest than I thought I would.) and 1:13, 1:13, 1:11 on the 100s. This is fast for me LC.

    100 EZ

    Speed set:

    200 stroke (drill, scull, drill, swim)(I used all the 200s as recovery)
    2 x 50 stroke fast @ 1:30
    (did backstroke w/fins, went 30-31s)
    (cramped on this, hadn't done that in awhile ...)
    200 stroke (drill, scull, drill, swim)
    2 x 50 kick fast @ 1:30
    200 stroke (drill, scull, drill, swim)
    2 x 50 stroke fast w/fins
    (did 28 on fly & 30 on back)

    100 EZ

    Total: 3600 meters


    Feeling very at the moment. I won't swim tomorrow; I'll try to bike and lift, if I have time for both. I've found I can't have a very productive swim practice the afternoon after a hard LC practice at night. Now, I'm off to eat more food and ice my shoulder.

    Updated June 30th, 2009 at 10:42 PM by The Fortress

    Swim Workouts
  5. Back from Vacation

    by , June 30th, 2009 at 08:50 PM (Elise's Fitness Fun)
    Back in town after visiting my parents in the DC area. The weather was much cooler there than it has been here - about 15 degrees cooler and lower humidity. Got a couple of workouts in while I was gone.

    Ran my old 4 mile route near my parents house.

    Slept in despite the opportunity to go to an LC practice over in Bethesda. I rationalized that the air would be too cold for me and aggravate my asthma (Yeah, right. ). Instead, my husband and I opted to go walk that afternoon along the C & O Canal and do a little bit of the Billy Goat Trail. Overall, we walked about 4 miles.

    Hit the pool at MLK Center during lap swim. Enjoyed doing the following 2600 yard workout:

    Warm-up: 200 free, 200 fly kick, 200 back kick

    2 x 300 free on 4:15 - focus on perfect technique

    2 x 300 back on 4:30 - focus on perfect technique

    4 x 100 fly - 3 rt/3lt/3 full on 1:45

    1 x 300 hard flutter kick with fins

    100 easy

    Got back in town on Monday night. Hit pool and did a 3,300 workout. Lots of fin work and shooters. Had a hard time breathing because chlorine seemed off. Lifeguard told me that they have not vacumed the pool in 2 months and are out of the chemicals to measure chlorine levels. This is rather alarming - don't know if I want to swim in the pool until they get this problem fixed.

    Hit weight room this afternoon and ran 2 miles while I was there. Here is the workout:

    Bench press: 90 x 8, 95 x 6, 100 x 4
    Lat hi row: 2 sets of 140 x 10
    Triceps press: 2 sets of 40 x 10
    Alt. Hammer Curls: 2 sets of 15 x 10

    Ran 2 miles on treadmill

    50 bicycle crunches
    50 good morning darlings
    2 sets of 25 crunches with 12 lb med ball
    2 sets of 15 back extensions

    Hip adductor: 2 sets of 150 x 10
    Hip abductor: 2 sets of 130 x 10

    1. I miss the big city sometimes. Nice, clean, normal temperature pools to swim in nearby. Also, lots of masters groups to affiliate with and workout with.

    2. I hate the traffic of the big city. My husband and I both have a 5 to 6 mile drive to work. It takes us no more than 10 to 15 minutes during rush hour. It takes more than twice that time if not three times that time in the DC area. I've gotten spoiled with the quick commute. I think I'd got nuts dealing with all the traffic if I lived in the DC area again.

    3. Many more fit people around in DC. Too much BBQ and whiskey around here.

    4. I feel lucky to live where I do, but am glad I can go visit my parents in DC.

    Updated June 30th, 2009 at 09:05 PM by elise526

  6. Tuesday 6/30 PM- Wow an Awesome Swim

    by , June 30th, 2009 at 08:22 PM (Mixing it up this year)
    I could not believe how good I felt this evening and my knee felt great on the breaststoke. Felt really strong on fly on the MI's(backward IM's) What happened?

    100 Free
    2x100 @ 2:00 IM
    4x200 @ 4:00 MI
    4x25 @ :15R Fly desc 1-4
    4x50 @ 1:00 fl/bk & bk/br
    4x100 @ 2:00 IM
    4x200 @ 4:00 MI
    5x100 @ 1:45 Free
    400 Free EZ

    Total 3500 yards
  7. Is CreamPuff Using Me?

    by , June 30th, 2009 at 08:01 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Forgive the provocative title of today's vlog, but I need to drive some traffic to my little corner of the swimming world, and for some reason, my depressive ruminations don't seem to be doing it.

    Thus I will go back to my "Court of Last Resort" topic to drive viewership: the Comings and Goings of Our Favorite CreamPuff.

    I probably wouldn't have thought to do this were it not for an email I received this evening, from the Puffster herself, with a link to a YouTube movie depicting a race she recently had. The message itself indicated that she thought someone had "hacked" the footage, so I watched it with a very keen eye, expecting a Great White Shark or some such to leap from the pool water just as she is finishing the race, embrace her comely young body in its voracious jowls, shake violently a couple times so that her suit falls off, and then chomp her in half.

    I am not joking.

    I really did expect something like this. I daresay I was looking forward to it.

    But such obvious hackery never materializes. What does materialize, I suspect, is not hackery at all, but rather an honest depiction of True Grit CreamPuff style as she Jason Lezaks some chick in the adjacent lane.

    It crossed my mind that I should post the link to see what others thought, but then I realized that the dear shy girl had sent me the link in private, more or less, and that to do so would be a breach of trust.

    Then I thought a bit more about it, and I realized that CreamPuff knows I am always looking for visually interesting video material with which to counterbalance my (all too frequent of late) depressive bummerganzas of financial and hypochondriacal laments (the latest of which, by the way, is the resumption of fluish illness in the corpus of yours truly, which has, in turn, lead to a form of complaining for which I have been forced to coin a new term: swhining.)

    It occurred to me that not only would CreamPuff not mind me posting the movie of her victory, she is no doubt counting on it.

    This, in turn, raised yet another question in my swine-flu-riddled swhininess: Is CreamPuff using me?

    I suppose it doesn't matter. Bill Withers, when faced with a similar dilemma, sang the following lyrics:

    My friends feel it's their appointed duty
    They keep trying to tell me all you want to do is use me
    But my answer yeah to all that use me stuff
    Is I wanna spread the news that if it feels this good getting used
    Oh you just keep on using me until you use me up
    Until you use me up

    My brother sit me right down and he talked to me
    He told me that I ought not to let you just walk on me
    And I'm sure he meant well yeah but when our talk was through
    I said brother if you only knew you'd wish that you were in my shoes
    You just keep on using me until you use me up
    Until you use me up

    Oh sometimes yeah it's true you really do abuse me
    You get in a crowd of high class people and then you act real rude to me
    But oh baby baby baby baby when you love me I can't get enough
    I and I wanna spread the news that if it feels this good getting used
    Oh you just keep on using me until you use me up
    Until you use me up

    Talking about you using me but it all depends on what you do
    It ain't too bad the way you're using me
    Cause I sure am using you to do the things you do
    Ah ha to do the things you do

    At this point, I will post two movies: Bill singing "Use me up" and CreamPuff racing the 100 m free in Charlotte (there is musical accompaniment here, too, but of a different nature.)

    You can watch these any way you want, or ignore them altogether. But my advice is this:

    Turn on Bill Withers first, adjust the volume of the song. Then turn on CreamPuff and turn the sound down altogether.

    Watch her, listen to Bill, and all the while think about me: the person who is being used here, but would not mind being used till she uses me up.

    [ame=""]YouTube - Bill Withers - use me[/ame]

    Bill Withers: start this one first, turn up the volume

    [ame=""]YouTube - 100 free charlotte 2009[/ame]

    CreamPuff: start this one second, turn off the volume and watch while listening to Bill above
  8. Swam whimpyish yardage

    200 Warm up
    400 drill
    500 kick with fins; 45 sec on each 50 yards
    200 breastroke
    14 x 25 9 on 25 sec, 2 easy, one fast under 18, one cool down. I bought a stopwatch, but still have to find someone to time me. I need a coach, but feel like that is such a big commitment. What if they aren’t the right coach for me?
    5 x 50’s on 50
    100 IM
    400 esay
    2400 yards

    Saw my big sister this week end and she said a coach would help me to understand how realistic and in what amount of time could I drop first, two seconds off my 50 free. Right now it is 34.50ish Then dreamin about another two.

    I know 2400 yards isn't gonna cut it.

    Updated June 30th, 2009 at 05:43 PM by flippergirl

  9. Sarasota Y Sharks Masters 5:30 Workout - 7/01/09 - LCM/SCY

    by , June 30th, 2009 at 04:17 PM (Sarasota Y Sharks Masters GOLD Workout)

    WARM UP:
    4 X 150 free 3:00
    3 X 100 free 1:45
    5 X 100 kick 2:30
    8 X 50 choice 1:00
    Descend 50's 1-4/5-8


    8 X 100 IM 1:45
    4 X 200 IM 3:30

    2 X 50 build 1:15 1:00
    1 X 50 @100% 1:15 1:00
    1 X 100 swim down 2:15 2:15
    2 X 50 build 1:15 1:00
    1 X 100 @ 100% 2:00 1:45
    1 X 100 swim down - -
    Swim the set twice. First round is stroke with the slower intervals. Second round is free with the faster intervals.
    Break between rounds.

    WARM DOWN: 4 X 50 easy 1:00

    4700 M/Y
    Swim Workouts
  10. A Little bit of IM

    by , June 30th, 2009 at 12:07 PM (A comfort swimmer's guide to easy swimming)

    SCM, solo

    300 swim as 100 free/100 back/50free/50 back
    4 x 75 (one of each stroke) w/10 sec. rest alt. 50 drill/25 swim
    3x100 pull w/10 sec. rest breathe 3/5 by 25

    swim 200 free on 3:30 smooth
    (went 3:10, a little slower than I thought I was going)
    swim 3 x 100 IM on 2:00, make the interval
    (did these all around 1:45)
    swim 100 easy choice on 3:00
    swim 200 IM on 4:00, make the interval
    (went 3:35)
    swim 3 x 100 free on 1:50, descend 1-3
    (went 1:35-1:31-1:28)
    swim 100 easy choice on 3:00

    kick 4 x 100 (no fins) on 2:15, descend 1-4
    (alternated flutter with board and on back in streamline. My kick is awful weak and slow, with board went 2:05, 2:10; on back went 2:10, 2:15 did these all on 15 sec rest)
    kick 4 x 50 with MonoFin on 1:00, descend 1-4
    (went 38->34)

    100 easy swim down

    Total: 2800 meters
  11. June 30 - Folsom LCM

    by , June 30th, 2009 at 11:38 AM (Swim like an Orca, but faster !)
    Folsom Marlins Masters

    200 FR
    200 FR/IM (25m FR/ 25m Stroke IM order)
    200 IM
    10 x 50 K
    (did different kicks)


    4 x 4 x 100 (1600 total)
    1-4 ( Fast/Smooth/Sm/Sm)smooth? I just did EZ
    5-8 (Fast/Fast/EZ/EZ)
    9-12 (Fast/Fast/Fast/EZ)
    13-16 (Fast/Fast/Fast/Fast)

    Did fast on 1:45 and EZ on 2:00

    4 x 4 x 50 (800 Total)
    Repeat the pattern from the 100's
    Did the 50's on 1:00

    Warm down
    100 Fr
    100 Breast
    100 Back

    3800 LCM

    Just 2 in my lane today, I picked the slow lane, but the person with me wasn't slow; so we made it faster than a slow lane.
    Didn't hit my goals in June, but I guess that's typical for a typical Master swimmer.
    -- 2 weeks before Pacific Masters LCM Championships ( the only LCM meet in our zone)
    I think we slower swimmers should get in free, since we make the faster swimmers look really good by increasing the field size.
  12. Tue Jun 30th, 2009

    by , June 30th, 2009 at 11:30 AM (Ande's Swimming Blog)
    Tue Jun 30th, 2009


    6:30 - 8:00
    Whitney Coached
    TSC main pool
    swam with Tyler, Todd, and a Japanese guest
    beside Chris, mike, doug, ned & larry

    Warm Up
    2 x (200 fr, 50k, 50RA, 50LA, 50bk)

    Main SET

    4 rounds of ( 3 x 100 fr 80% on 1:40, 100 easy done 50 kick on back, 50 fr with 5 breaths )
    held 1:10 - :12's

    assigned: 800 pull desc 200's
    did 700 swim went 2:29 on last 200

    3 x 50 on :55
    went :33's

    50 easy

    got out early to make an 8:00 appointment


    USMS South Central Zone Long Course Championship Meet
    Fri July 18 - 19 2009
    Woodlands, TX
    Meet Entry Form

    Who's coming

    18 Days away
    Entered the following events

    1500 fr
    50 fl
    100 fr
    50 bk
    200 IM

    400 IM
    50 Br
    200 FR
    100 BK
    50 FR
    Swim Workouts
  13. “Hi Paige, its Sue…I have some bad news.”

    I heard the voicemail, was worried and tried to call Susan back twice. Finally the phone rang.

    “Paige…Peter drowned.”

    Peter was a surfer and one of the Jersey shore gang I hung out with in my teen's and 20's. We dated one summer. At the time he was on top of the world. He was racing Formula Ford race cars so I went up to Lime Rock Ct with him and his parents one week end. My stomach still remembers the way he took those curves on the drive up to the track. Paul Newman was there and so was Warner Earnhardt. No relations to the Dale's (I don’t think)…but some hip psychological guru from California. Anyway….I can’t seem to remember exactly what trouble Peter had with the car. Had he flipped?

    I do remember after we stopped seeing each other my mother heard that he was in Cosmopolitian Magazine as Most available bachelor of the month.

    Peter loved to surf with Michael, Sue’s twin brother. As adults they traveled around the world in search of you know what. Now in their 50’s they had been together in the ocean last Thursday bodysurfing off New Jersey shore. Dear, sweet, careful Michael did everything he could to revive his long time buddy, but he could not win the battle against another’s destiny.

    As far as anyone knows there was no trauma to his body. The sea had been strong…but not something they had not encountered before. I write this in my blog because it is about swimming in open water. I feel the loss of a friend, fear and confusion about the ocean right now.

    Updated August 7th, 2009 at 12:29 PM by flippergirl

  14. 6/30 5:00am LCM

    by , June 30th, 2009 at 10:59 AM (FREEDom)
    Swam with Huntsville Swim Association Masters. Coach Fran Norris.

    200 warm up (got in a little late... did I mention 5am?)

    4 x
    100 pull
    2 x 50 pull IM order
    4 x
    100 kick w/ fins
    2 x 50 kick IM order
    4 x
    100 on 1:50 free
    100 on 2:00 IM (fl,ba,ba,fr for me)
    400 swim as 50 free, 50 ba

    100 easy

    Talked to Tim Norris a bit. Some of the team records are still from the 70s. We had some good young talent then. We (Tim and I, and many others) also trained up to 20K a day (arguably overtrained, that's my excuse), so some of the distance records still stand. There were also a couple of US Olympians who grew up in the program since my time, including Margaret Hoelzer. But one of the girls I swam with in the mid 70s looks like still holds the team LCM backstroke records. Also, I swam with the girl who still holds the 1500/1650 records from 1977. She was an All-American in college in the 1650. Of course, the record or two I had are long gone.
    Swim Workouts
  15. Tuesday 6/30 - Pushing It

    by , June 30th, 2009 at 07:51 AM (Mixing it up this year)
    I know I am probably pushing it but I am not yet ready to start taper. Maybe tomorrow can be an easy day but today I needed to focus on my backstroke.

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

    6x100 @ :05 R Back Drills w/fins #1&4 Fashion Model, #2&5 partial recovery, #3&6 underwater recovery
    400 Free kick w/fins

    5x100 @ 2:00 Back w/paddles held 1:54's
    5x100 @ 1:40 Free w/paddles & bouy held 1:32's

    7x100 @ 2:00 as 50 Back/50 Free held 1:50's
    300 Free second 100 is choice of free drill

    Total 4000 meters
  16. Mon Jun 29

    by , June 30th, 2009 at 01:32 AM (aztimm's training blog)
    Made it to swim this morning, and to the gym after work.

    6am swim workout with the team, ASU Rec Center pool, SCY
    --did 70 pushups and held the Plank for 3 min before leaving home
    --air temp was in the upper 80s, water getting warmer around 82F
    --had around 5 in my lane, and I went 2nd most of the set

    around 500 warm-up choice

    400 moderate free @ 6 min
    2 x 50 fly @ 1:00
    1 x 100 IM @ 1:45
    2 x 50 easy choice @ 1:00
    100 fast @ 2:00

    300 moderate free @ 4:30
    2 x 50 fly @ 1:00 (I did this back)
    1 x 100 IM @ 1:45
    2 x 50 easy choice @ 1:00
    200 fast @ 4:00

    200 moderate free @ 3:00
    2 x 50 fly @ 1:00 (I did this breast)
    1 x 100 IM @ 1:45
    2 x 50 easy choice @ 1:00
    300 fast @ 6:00 (I think we left early on the next)

    100 moderate free @ 1:30
    2 x 50 fly @ 1:00 (I did this free)
    1 x 100 IM @ 1:45
    2 x 50 easy choice @ 1:00
    400 fast @ 6:00 (came in around 5:05, the guy in front held me up)

    200 easy cool-down

    total: 3900 yards

    I felt pretty good as the set went on. Most of my fly is just 1-arm, so I felt I'd get more out of doing other strokes. I spaced out on one round and forgot about the 100 IM; was doing easy free, and saw the others turning at the 50. Oh well.

    Gym workout
    Calf raise machine: 2 x 12 x 45, 1 x 12 x 60
    Leg extension machine: 2 x 12 x 50, 2 x 12 x 60
    Leg press: 1 x 12 x 90, 2 x 12 x 140
    Bench press: 1 x 12 x each of 45/115/135, 2 x 10 x 155, 1 x 8 x 160
    Dumbbell chest flys, flat bench, feet on bench: 1 x 12 each of 37.5/45/52.5, 2 x 12 x 60
    Dumbbell chest press, flat bench, feet on bench: 1 x 12 each of 35/45/52.5, 2 x 12 x 60
    Shoulder press Hammer Strength: 1 x 12 x 50, 1 x 12 x 90, 2 x 12 x 110
    Seated row Hammer Strength: 1 x 12 x 90, 1 x 12 x 140, 2 x 12 x 190
    Lat pull down Hammer Strength: 1 x 12 x 90, 1 x 12 x 140, 1 x 12 x 190
    Lat raise Precor machine: 1 each x 12 x 60/65/70
    Hammer Strength abs crunch machine: 3 x 25 x 110
    Leg raises: 3 x 12

    Planning to run with my running partner in the morning. Hopefully the temp will cool off a little overnight....
  17. 6/29/09

    by , June 29th, 2009 at 09:27 PM (The Labours of SwimStud)
    Llifted weights around 2:30. Stretched and fell asleep on the mat for 15 mins.

    Swam at 6 LCM. First LCM workout with the group so I made a simple workout to figure our everyone's abilities and get used to the long pool.

    300 w/u

    4 times thru
    4 x 50 1:10
    2 x 100 2:20
    1 x 200 4:30

    300 c/d

    I ended up doing 2800 I had to help with lane lines and stuff.
  18. 1st official day of summer break!

    by , June 29th, 2009 at 06:58 PM (Swimming, Life, and Other Stuff!)
    I love being on vacation/break!
    I got up early and started on my project; I'm cleaning out the 5th bedroom and making it my girl cave.
    I am purchasing a permanent table for my sewing machine/crafts, and putting some kind of comfy reading couch in there for relaxation. I may try to get a small flatscreen for the wall too.
    I like this room, it's pretty basic but it has 2 sunny windows and reeks of calmness and zen. I'm taking a road trip to IKEA tomorrow to find what I need and finish it out!

    Swam solo today at Carmel High School Natatorium.
    I was under NO time frame. These type workouts are great! Here's how it went:

    -----Warm-up Set-----
    300 Freestyle Swim
    200 Kick (alt dolfin/flutter no fins)
    3 X 100 IM stretching it out
    -----main set-----
    *5 X 100 Freestyle on 2:00 interval
    *5 X 100 Freestyle on 1:50 Interval
    *5 X 100 Freestyle on 1:45 Interval
    *500 freestyle swim
    *20 X 50 (3 each stroke, 11 freestyle) all on 1:00
    *4 X 25 Kick flutter afap (not sure why I did this)
    *8 X 25 Freestyle Easy with Finis Paddles, stretch and roll on :45
    4,100 scm
    My son, youngest daughter and I had lunch @ Noodle Company. After lunch we went home, sat around the pool for a couple of hours, then made chex mix snack. I love vacation!

    Has anyone done the Lake Canadaguia 2 mile swim.
    I kind of feel the whim to go do it. I am wondering how cold the water is. If it's below 68 I would not consider it fun.
  19. Monday, June 29

    by , June 29th, 2009 at 04:30 PM (The FAF AFAP Digest)

    Warm up:

    700 variety swim, kick, drill

    Aerobic sets:

    10 x 25 shooters @ :35

    10 x 50 @ :55
    odds, kick
    evens, backstroke

    50 EZ

    Speed set:

    8 x (50 backstroke w/fins AFAP + 100 EZ)

    Went 25-25.5 on all

    100 C/D

    Total: 2800


    Now getting ready for our 3 hour Monday night meet ... It will be interesting to see how many incorrect backstroke turn DQs there are.

    I need to get myself signed up for Nationals and Junior Champs. Trying to decide what to swim, and whether to attempt the 100 fly, at the latter.

    Updated June 29th, 2009 at 09:56 PM by The Fortress

    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 Workout - 6/30/09 - LCM

    by , June 29th, 2009 at 01:51 PM (Sarasota Y Sharks Masters GOLD Workout)

    WARM UP:
    4 X 100 free 2:00
    4 X 100 kick 2:30
    4 X 100 50 stroke/50 free 2:00
    4 X 100 stroke 2:30

    2 X 300 free 5:00
    4 X 200 free>neg split< 3:20
    4 X 100 free>descend 1-4< 1:40

    3 X 100 stroke 2:15
    1 X 100 easy free 2:15
    Swim the set three times through

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts