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  1. Wed, Oct. 29

    by , October 29th, 2008 at 03:51 PM (The FAF AFAP Digest)
    5 mile run. It's freezing here!
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  2. Stroke/Speed Endurance

    by , October 29th, 2008 at 11:35 AM (A comfort swimmer's guide to easy swimming)
    Wednesday, October 29, 2008
    SCY, Solo

    Warmup
    1 x 300 swim, half free, half back
    4 x 100 kick on back on 2:15 odds flutter, evens dolphin
    (700)

    Main Set
    6 x 150 : Swim 2 sets of 3
    #1 Go 50 Hard, 50 Easy, 50 Hard
    #2 50 Easy, 50 Hard, 50 Easy
    #3 All Hard.
    (1-3 free, went 1:58-2:05-1:53)
    (4-6 back, went 2:15-2:15-2:08)

    1 x 50 on 1:00 Easy Swim


    The following set was all backstroke
    {5 x 50 on :55 Maintain Pace (ave. :45)
    {4 x 50 on 1:00 Faster than Previous (ave. :43)
    {3 x 50 on 1:05 Faster than previous (ave. :41)
    {2 x 50 on 1:10 Faster than previous (ave. :39)
    1:00 Rest
    1 x 50 Fastest of All (went :36)
    (1700/2400)

    Cool down
    1 x 400 Drill 50/ Swim 50
    (400/2800)



    Total: 2800 yards

    Will do 45 min. spin class later today.



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  3. An evening swim

    by , October 28th, 2008 at 10:37 PM (A comfort swimmer's guide to easy swimming)
    Tuesday 10/28/08 P.M.
    Solo SCY
    I blew off yoga and went to the pool after work for a bit more speed work.

    1 x 500 swam as 100 free/100 back/75f/75b/50f/50b/25f/25b
    4 x 100 kick on 2:15 (flutter kick on back 1:45)
    8 x 25 UW SDK w/fins (zoomers)

    16 x 50 on 3:00 for every 2; swam as 1 fast stroke/1 easy free
    1-3-5-7 fly (ave. :36)
    9-11-13-15 back (ave. :34)

    300 easy back/free

    2200 yards
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  4. Tempo Kicking, Oct. 28

    by , October 28th, 2008 at 03:00 PM (The FAF AFAP Digest)
    Took yesterday off, except for ART. Today, I went to a 60 minute spin class in the am. Rather lackluster effort, as I'm still tired from the meet.

    Afternoon at the pool:

    Warm up:

    200 free, 100 kick, 100 breast, 100 kick, 100 back, 100 fly drills, 50 scull

    Main set: (Tempo kicking a la Tall Paul with 30-40 second RI)

    100 kick with MF on back
    200 kick with MF w/board
    300 kick with MF on back
    400 kick with MF w/board
    100 EZ
    400 kick, backstroke kick
    300 kick, flutter w/board
    200 kick, backstroke kick
    100 kick, flutter w/ board

    150 C/D

    Total: 3000
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  5. flyin' off the blocks

    by , October 28th, 2008 at 11:47 AM (A comfort swimmer's guide to easy swimming)
    Tuesday, October 28, 2008

    Solo, SCY

    Warmup
    1 x 300 swim
    6 x 50 alt dolphin and flutter, no board
    8 x 25 Butterfly drills RI :10
    (800)

    Main set
    8 x 50 on 2-3:00 sprint off the blocks
    1-4: swim 25 all out FLY, then 25 easy free
    5-8: swim 25 all out free, then 25 easy free

    Repeat 2x (free)
    {1 x 200 on 3:15 Count Strokes (ave 17 spl)
    {2 x 100 on 1:45 Minus One Stroke (16 spl)
    {4 x 50 on 1:00 Minus One Stroke (15 spl)

    (1600/2400)

    Cool down
    1 x 200 easy back (counted strokes and average is 16 spl, if I take at least 5 sdk's off the wall)

    Total: 2600 yards

    Updated October 28th, 2008 at 10:28 PM by poolraat (Corrections)

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  6. Highland lakes challenge

    the HLC is a five day open water stage race held in the texas hill country. the distances range from 2 to 4 miles each day (lake buchanan actual distance 4.4 miles this year)

    now, i know that most swimmers don't think of the middle of texas when they hear "open water" but dr. keith bell and sandy neilson-bell maintain a busy schedule of OW events and the lakes are beautiful and challenging.

    results and info here:
    http://64.177.90.244/asa/highlandlakes/index.html

    coming next:
    stage descriptions
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  7. Monday, October 27, 2008

    by , October 27th, 2008 at 02:30 PM (A comfort swimmer's guide to easy swimming)
    SCY with Carrie

    Warmup
    1 x 300
    6 x 50 on 1:10 Kick, alternate dolphin and flutter
    6 x 50 on 1:10 Odd:25 Fly build/ 25 ez free, Evens: 25 Back build /25 ez free,
    (900)

    Main Set
    Do 3 times through
    1 x 100 Focus on long Pullouts.
    4 x 25 on :45 - Really Fast
    4 x 50 on 1:10 Kick Fast.
    Round 1 & 2 All backstroke
    Round 3 - 100 free, 25's fly

    2 x 150 on 2:30 Negative Split Break @ 75 :10R
    (1500/2400)

    Cooldown
    1 x 300 easy kick/swim/DAB

    Total 2,700 Yards

    Went to spinning class during my lunch break today. It was a kick a** session and my legs are really feeling it now even after 4 hours.

    Updated October 27th, 2008 at 08:39 PM by poolraat (add later workout)

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  8. Sprint Classic Results

    by , October 27th, 2008 at 11:55 AM (The FAF AFAP Digest)
    Very fun meet with a great turnout! Results are at: http://www.patriotmasters.org/Sprint...ialResults.htm

    Swam the 50 fly, 100 fly, 50 free and all the 25s. Felt pretty sluggish in warmup. Needed an event to get the cobwebs out.

    First event: 100 fly

    This was a show down with my coach, who was right next to me. We swam neck and neck most of the way. She was out in 30.0; I was out in 30.1. I was behind at the third turn, pulled even with about 10-15 yards to go and we swam stroke for stroke to the wall. She glided in and I took another short stroke. According to meet watchers, I "Phelpsed" her at the finish, outtouching her by .1. I finished in 1:04.4. Faster than I thought I'd go based on warm up. I am apparently still overkicking. Chris S. noted I was kicking air and making a big "booming" noise with my kick. Gotta work on that. My turnover was also pretty slow. This arises from being paranoid about the piano, I think. One day I'll just take it out fast like Hulk and see what happens.

    50 fly:

    Another close race. Last year at the Sprint Classic, I swam a 28.80 (in a Pro). I was hoping to go around a 28.0 this year. I swam a 27.5 at the NC meet a month ago, but had great walls there. Surprised myself and went a 27.39, just out touching 2 fast chicks at the finish after trailing slightly at the turn. I only breathed twice (I think). I took 4 breaths in NC. I was thrilled with the time, a new PB! Definitely my best race of the meet.

    I won my 50 fly gridge with Stevenson, who, refusing to believe that my fly has just improved in the last year, is still accusing me of sandbagging. If I hadn't gone a PB, Paul Wolf-Girl would still be a manly man, not a girlie man.

    50 free:

    I haven't been having the best luck with the 50 free in SCY lately. Swam a 26.4 at Zones last April and a 25.99 in Austin. I haven't hit my turns on the bulk head. Yesterday was no exception: god awful turtling, side-winding turn and bad breakout. Nonetheless, had a good rhythm and hit the wall at 25.51, which is my best time. I swam a 25.57 at SCY Zones in 2007 (in a pool with a wall, not a bulkhead).

    Battle of the Drop Dead Sprinters:

    Last year my 25 times were:

    12.25 free
    16.49 breast
    13.01 fly
    14.41 back

    (I really had no idea, had to look them up.)

    This year, I went:

    12.01 free
    15.95 breast
    12.71 fly
    13.96 back

    Cumulative total: 54.63 -- if only I was even remotely near that in the 100 IM. lol I was definitely start challenged. Literally belly flopped in fly, and was too shallow in backstroke. But I had a good start in breaststroke! lol

    There was a 3 way tie for Fastest Woman between Yana Park (my speedy teammate), Sara Fisher (from NC) and me. My rousing 3rd place overall in the 25 breast kept me in the game!

    Really happy with the meet results. No idea when my next meet is going to be though ... Back and shoulder muscles were pretty sore after the meet. Went to ART this am. Should be brand new in a couple days, although I plan to kick a lot the next few weeks.

    Updated October 28th, 2008 at 12:05 PM by The Fortress

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  9. Pre-Meet Musings and Swim, Oct. 24

    by , October 24th, 2008 at 04:01 PM (The FAF AFAP Digest)
    I've been waaaay too busy this week with kids and work. RL is seriously interfering with swimming. Good thing it's an easy week with our meet on Sunday. Today, I just dashed into the pool for 40 minutes before swim car pool and did a minimal pre-meet Ande type workout:

    600 swim-kick
    200 fly drills
    4 x 25 build

    3 x 25 AFAP, with 50 EZ after each

    Backstroke starts. Oddly, I seem faster when I don't go too deep.

    100 EZ

    Total: 1325

    __________________________________________

    Probably won't swim tomorrow and just take it easy before the meet. I don't have specific time goals for this meet. I'm actually more focused on fun/gridgin'/racin' than times. I'd like to:

    1. Hopefully, beat my coach, who is sandbagging like the rest of the world except Hulk, in the 100 fly. Not sure what it's going to take to do this, but I'd like to go a 1:05. Not sure what my standing gridge with Hulk is here -- either closest splits or who can go out the fastest and die the worst. lol

    2. Win my gridge against Chris in the 50 fly. Don't think I'll improve on my 50 fly from NC where I hit the walls perfectly, but hope to be around 28.0 or so if all goes well.

    3. Beat my old workout partner Cindy Dobyns in the 50 free since Lisa Rapuano won't be there. She's very speedy, and this is her fav event. No idea about my time; don't care much. It always depends how my turn is on the bulk head. Don't like bulk heads much for free sprints (even the Austin bulkhead). My fastest 50 free time ever (25.5) was done in the slippery metal wall pool at GMU.

    4. Get off the blocks decently well in the 25s. It appears that my main competition for the Fastest Woman Award will be my coach, Cheryl Ward. Jen O'Reilly isn't swimming the 25s. Stacey Peterson, who would destroy me, isn't at this meet. Although I haven't really looked at the psych sheet much, so there are probably many other threats!

    Psych sheet is up at www.patriotmasters.org.

    My shoulder is still bothering me. I wonder if knocking off the weights pre-meet made it worse? Couldn't get in to see my ART doc on short notice, so I'm going with tons of ice and ibuprofen. (Did get one appt, but gave it to Mini-Fort who's been complaining constantly about her knees. At least I don't have that affliction.)

    Updated October 24th, 2008 at 11:03 PM by The Fortress

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  10. Distance backstroke today

    by , October 24th, 2008 at 01:03 PM (A comfort swimmer's guide to easy swimming)
    Friday, October 24, 2008
    SCY, solo

    Warmup
    1 x 300 swim 150 feee/150 back
    8 x 50 Kick on RI :10 (no board)
    8 x 50 drill on RI :10 (mix of free and back)
    (1100)

    Main Set
    3 x 200 back on 3:30 descend and keep long and relaxed (went 3:10-3:05-2:56)
    1 x 200 kick on w/board on 5:00
    3 x 200 back on 3:30 same as above
    (went 3:06-3:05-2:57)
    1 x 200 kick w/board
    (1600/2700)

    Cooldown
    1 x 100 easy free and DAB
    (100/2800)

    I was very pleased with this set. My times for the 3rd 200 of each set were about as fast as I have ever swam a 200 back (and 20-30 sec. faster than I could do a year ago). And I was swimming relaxed, not pushing. I am now wondering what I will do for a 200 in a meet.
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  11. Fat Man back in the pool 10/23 I miss my fins

    by , October 24th, 2008 at 10:27 AM (Fat Man back in the Pool)
    Thurs PM New Territory SCY
    Nothing controversial to upset the reader

    400 Swim

    200 IM Kick/Drill x 25

    6x50 Free descend 1-3 on:50 dropped to 30

    100 Easy

    500 for time
    This is a monthly team evaluation swim that reminds me how far I have to go to be back into what I consider reasonable shape, no sense of pacing, and without fins - no driving kick. Probably need to add a couple of practices of just long slow swims to get my aerobic base up. 7:50 - almost 40 seconds slower than with fins.

    Now as a breaststroker I realize that I will never be part of the sub 5 minute group even at my best, it was 5:15. I would prefer that we do a 200 free and a 200 IM for the evaluation

    100 Easy

    3x100 Free build on 1:40 - Down to 1:15

    6x50 Free Descemd 1-3 - Kicked most of these, pushed the last one fly leading into the wall and cramped in the calf off the wall - embarrassing.

    12x25 Free odd: Build Even: Fast

    100 Easy

    2600
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  12. Loafin'

    by , October 23rd, 2008 at 03:49 PM (The FAF AFAP Digest)
    Didn't do much today. Resting a bit for the Sprint Classic.

    650 swim-kick

    10 x 25, alternate fast UW shooter no finz with EZ DAB

    100 EZ

    12 x 25, 4 x (easy speed fly, easy, fly drill)

    100 EZ

    50 fly AFAP
    100 EZ
    50 back AFAP
    100 EZ
    2 x 25 AFAP free, followed by 25 EZ
    100 EZ

    Total: 1900

    _________________________________

    Shoulder is still sore. It's been bothering me since I did the 10 x 75 fly. So those sets just might not be in my future.

    Have to figure out a new plan for the summer. Had planned on LCM Nats at Indy as my focus meet, with a 2 week family vacation to immediately follow. Because of the anti-sprinter fly-backer order of events (again, sigh, see rant), Indy is out. I can't go to CZ LCM Zones either, as that will likely fall during my tentatively planned August vacation. There are quite a few USA meets in PV, so I might be stuck with those. If that's how it works out, I'll try to find a fun SCM travel meet, as there aren't many of those in PV.
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  13. A freestyle & backstroke day

    by , October 23rd, 2008 at 01:18 PM (A comfort swimmer's guide to easy swimming)
    Thursday, October 23, 2008
    SCY with Carrie

    Warmup
    300 swim, did half free, half back
    4 x 75 as k/d/s by 25's, did one each stroke
    8 x 25 as #1 fast -> easy, #2 easy -> fast,
    #3 easy, #4 fast, repeat. 1-4 free, 5-8 back

    Main set
    2 x 200 on 3:30, free with every 4th length back (ave 2:50)
    4 x 100 on 2:00 as 50 free/50 back (ave 1:25)
    6 x 50 on 1:00 as odds free, evens back (ave :37)
    8 x 25 IMO AFAP on :45

    Cool down
    300 easy kick and swim

    Total 2400 yards
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  14. Fat Man back in the Pool

    by , October 22nd, 2008 at 01:48 PM (Fat Man back in the Pool)
    Getting caught up. Meetings last week so no T or Th practice.

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

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


    Tues 10/20 New Territory

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

    3000 yards

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

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

    by , October 22nd, 2008 at 12:13 PM (A comfort swimmer's guide to easy swimming)
    Wednesday, October 22, 2008
    Solo, SCY

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

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

    Cool down
    4 x50 easy free/back

    Total 2400 yards
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  16. Broken 100 Fly Test

    by , October 21st, 2008 at 03:21 PM (The FAF AFAP Digest)
    400 swim
    200 kick
    8 x 50 drills on 1:00 (2 caterpillar, 2 single arm fly, 2 scorpion, 2 sailboat)

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

    100 EZ

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

    100 EZ

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

    200 C/D

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

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

    Updated October 23rd, 2008 at 04:42 PM by The Fortress

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  17. Back is still faster than fly

    by , October 21st, 2008 at 12:01 PM (A comfort swimmer's guide to easy swimming)
    Tuesday, October 21, 2008
    SCY, with Carrie

    Warmup
    1 x 400 as 200 free/200 back

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


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

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



    Total 2400 yards
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  18. SF BAY

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

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

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

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

    i will post some pictures soon.

    off to austin
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  19. Fingers Crossed

    by , October 20th, 2008 at 03:37 PM (The FAF AFAP Digest)
    One kid is throwing up with a fever and another has a cold. I'm really hoping I don't succumb since I have a meet on Sunday, but I've got a sore scratchy throat. And I had had a nice run of health .... My husband was working in the home office today, so I still managed to get to the pool for a bit.

    550 swim
    6 x 50 fly drills on 1:00

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

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

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

    Total: 3000
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  20. Distance Day

    by , October 20th, 2008 at 02:07 PM (A comfort swimmer's guide to easy swimming)
    Monday, October 20, 2008
    SCY, Solo


    Warmup
    1 x 300

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


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


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

    Cool down
    200 swim easy


    Total 3000 yards
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