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  1. Friday 05/14/2010: AM Swim & PM Gym

    by , May 15th, 2010 at 01:39 AM (aztimm's training blog)
    made it to swim this morning with the team, Mesa Kino Aquatic Center (LCM)
    Paul and Laura on deck coaching

    500 warm-up choice

    4 x 200 @ 3:15, descend 1-4
    200 easy kick/swim

    8 x 100 @ 1:40, descend 1-4, 5-8
    100 easy

    12 x 50 @ 1:10 done in sets of 3, 1-2 drill/swim, 3 FAST, IMO

    300 easy swim down

    notes--
    * I was there early and got in a nice long warm-up, felt good
    * we had a nice crowd today, I was in a lane with 3 others, all fast folks
    * I really like the way Paul yells out times, keeps track for me (even tho I was last he still sent me off), and he'd run to the other side when we did 50s.
    * I subbed in a bit of drills on the 50s fly, but did a 50 fast back (around 45), breast (around 40), and free (32).


    then made it to the gym on my way home from work and did the following--

    Treadmill: 17:09, 2.01 miles, 229.4 cal, avg 7.0 mph

    Incline bench: 1 x 15 x 45, 2 x 12 x 115, 1 x 8 x 135, 1 x 6 x 135
    Precor pec fly: 1 x 15 x 100, 1 x 12 x 170, 2 x 10 x 190
    Precor rear delt: 1 x 15 x 50, 1 x 12 x 80, 2 x 10 x 90
    Flexfitness dip machine: 1 x 15 x 180, 1 x 12 x 225, 2 x 10 x 240
    Lifefitness triceps extension: 1 x 15 x 65, 2 x 10 x 110
    Lifefitness biceps curl: 1 x 15 x 65, 3 x 10 x 110
    Leg raise: 3 x 15
    Box jumps forward: 3 x 8
    Step up lateral: 3 x 10 each side
    Plank: 4 min done as 1-1/2 min normal, 45 sec right, 15 sec normal, 45 sec left, 45 sec normal

    notes--
    * I was on my usual treadmill, but it wasn't working quite well. I used a manual setting to start it, increasing the pace was a challenge (it stuck). I did a 2 min warm-up, then started around 6.5 and increased .2 mph ever 1-1/2 min. got it up to 8.3 when I finished, was going to decrease it, but it wouldn't work. so I ended up stopping it then.
    * somehow over the past week I pulled or sprained my right wrist. I think sleeping on a plane, pulling my rollerboard, or somehow sleeping on a train, or a combo of all of it.
    * due to that sprain, I almost skipped the gym. but I decided to go...tried that incline bench, and I felt surprisingly good, until my 2nd set of 135s. after 6 reps, I almost felt like I'd drop the bar to the right, so I just did machines after that. felt a bit slighted; my chest still wanted a workout, but my wrist couldn't deliver.
    * the rest of the weights were mostly good, but my wrist did start to waiver on the last biceps curl machine.

    generally I'm getting better and gradually recovering, both from my illness last week, and the crazy trip. I've been going to bed around 9:30 the past few nights, and my appetite is coming back too. I'm still down around 5# from 2 weeks ago.
  2. Finally!

    by , May 14th, 2010 at 10:17 PM (Elise's Fitness Fun)
    I finally felt normal today. Actually I felt pretty good. Almost all the soreness is gone now. Still a tiny bit hanging around, but that's o.k. I want to feel my best next week.

    The kids' coach told me she was doing a really short and easy workout today, so decided I'd stay and do it. This is her last day coaching, so she also threw a noodler relay in there. It was hilarious and lots of fun!

    300 warm-up

    12 x 50 free on :45 - do six without fins, and six with fins

    16 x 25 kick on :30 - did fly kick

    10 x 50 on 1:30 - with fins - odds are 25 underwater/25 sprint, evens are 25 sprint/25 underwater - did free on odds and back on evens

    50 easy

    50 - ride the noodle and swim as fast as you can

    100 noodler relay - I had to pick up one swimmer at each wall so that there were four of us kicking with a noodle on the last 25

    8 x 75 drill/kick/swim on 1:45 - alternated 75 fly, 75 back

    Practiced turns and starts

    35 all-out free, 15 yards easy

    200 easy

    2850 SCY

    Feel like I had a good week of taper training. Only 8,000 yards this week. Next week, it will just be warm-up time. I'm figuring 5,000 yards at most before Friday.
    Categories
    Uncategorized
  3. Turned the Corner, May 14

    by , May 14th, 2010 at 09:46 PM (The FAF AFAP Digest)
    ART, 30 minutes:

    Mostly just worked on the kinks in my neck and loosened everything up. My shoulders are feeling pretty good, despite slacking on my RC exercises. I will try and sneak some in over the weekend though.


    Swim/SCY/Solo:

    Warm up:

    500 various
    300 fly drills

    Main Sets:

    6 x (25 shooter easy speed on back, no fins + 25 EZ)
    took about 18 kicks on the shooters, not bad for me

    3 x through:

    1 x 50 double shooter on back
    1 x 50 russian breast drill
    1 x 50, done as 25 easy speed fly @ 100 pace + 25 EZ
    1 x 50, done as 25 AFAP free + 25 EZ
    1 x 50 EZ

    2 x starts off side with breast pullout to 14 meters or so

    100 EZ

    Total: 2000

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

    Commentary:

    Finally! I think I turned the corner on this feeling like s*** thing. I didn't feel great in the water, but I definitely felt stronger and felt the promise of easy speed. Way better than the rest of the week! This put me in a great mood leaving the pool. I think I will take a page out of Geekity's book and wear my FS Pro in the pool all next week. Maybe my B70 for one day.

    Mr. Fort says he's feeling better after seeing his trainer. And Fort Son's boat made the semi final at the Stotesbury Regatta in Philly. So all is good. We leave tomorrow morning after my kid's soccer game for York PA. Although I'm not sure we'll have the soccer game after 2 hail storms today. WTH?! In May?

    I've heard that Arlette Godges is not coming to Nats. Bummed, as I was looking forward to meeting her and racing her. But that does leave me the #1 seed in the 100 fly. I need to alter my usual 100 fly thoughts from "just get through this race without a huge piano" to "kill it without fear." I need to channel my age group love for this event.

    More on Deep Tissue:

    Got a PM from a friend saying it can take up to a week to recover from a deep tissue massage since you're breaking down muscle fiber. I definitely felt better today (although perhaps predominantly from a good night's sleep), but not fully recovered at all. My neck at least feels much better.

    More on Detox:

    I mulled over the Ultra Clear detox some more. http://www.metagenics.com/products/a...r-Medical-Food. I noticed that it does not have the warning box that comes on most supplements -- "This statement has not been evaluated by the FDA." This likely means that there is, in fact, clinical testing for UltraClear and the other Metagenics products that I use. Whether this clinical testing meets the rigorous standard of Jazz and Q is another issue ... I also found out that Metagenics is the only supplement brand sold in the Mayo Clinic pharmacy in MN. It cannot be bought on line; it is only available through medical practitioners such as chiros and docs. If you see it on line, I'm told it is likely a Chinese knock off.

    I asked my chiro about my reaction to coconut oil today. He agreed that it's likely a fat malabsorption issue, and that this issue is common among people with a gluten intolerance. So I am eliminating it from my smoothies forever.


    No need to fear yoga!

    http://www.washingtonpost.com/wp-dyn...rss=rss_health
    Categories
    Swim Workouts , ART
  4. Easy Friday swimming

    I went to noon AGUA workout today and just did some easy swimming. Iím still feeling a little lightheaded from Wednesday, but things are definitely getting better.

    The workout involved various different pacing and effort levels, but I ended up swimming it all easy except for some fast turns and breakouts and an occasional 3-5 stroke cycles at race speed. I worked on some technique keys (BR head position, BK elbow bend, FR head position) that I hope to do well in my races in Atlanta.

    Hereís the workout I did:

    300 warmup

    6 x 150 @ :20 rest

    5 x 100 @ 2:20 [I moved down a couple of lanes for this set and the next, since the fast lane had 7 swimmers and I was just taking it easy.]

    12 x 50 choice: 3 @ 1:10, 3 @ 1:05, 3 @ 1:00, 3 @ 55

    2 backstroke starts [Coach Craigís tip: head further back when in start position]

    150 warmdown

    I felt good in the water by the middle of the workout, and enjoyed just taking it easy. I was glad to get in a bit of work on my BK starts, but only did 2 because starting on the bulkhead really chews up the skin on my toes. Maybe Iíll ask if they can put in a touchpad Monday morning to do some more BK start workóI think the pool has some (I donít think theyíre the high touchpads like will be in Atlantaóbut any surface would be better than the bulkhead).

    Iíve been a bit of a slacker about writing down my goals and keys for each race in Atlanta. Thatís partly because I really am not sure what to expect. I decided to attend this meet somewhat late in the season, and my reasonsóI thought it would be fun to go to a major meet with a big team, I could combine it with a trip to Alabama to see my mom, and I wanted a distraction from other goings-on this springódidnít really have that much to do with achieving individual swim goals. My overarching aim at the meet is to enjoy a fun few days of swimming, and to feel like Iíve gotten the best that my body could do out of each swim.

    But I do also like to have numbers to shoot for, and I was feeling at a bit of a loss there. Itís been years since Iíve tapered for a scy meet, so I donít have a set of recent yards tapered times to aim for. Most of my best yards times are from my early 30s, and many of them seem so far out of reach as to seem daunting. But yesterday I remembered the swim rating calculator. I decided to comb through my old times, determine my best swim rating in each of the events Iím doing, and see what sort of time it would take to beat that rating at my current age (44). It turns out that those times yield a nice set of challenging yet achievable goal times. Hurray for swim ratings!

    So hereís the pertinent info for my first day of swimming at nats (Friday):

    400 IM
    Masters/Lifetime PR: 5:13.51 (1999) (1:12.9, 1:22.8, 1:26.1, 1:11.7) (84.4 swim rating)
    40-44 PR: 5:20.62 (4/2006) (1:17.8, 1:20.2, 1:31.6, 1:10.9) (SR=85.3)
    2010 best: 5:33.43 (January) (1:17.3, 1:24.6, 1:36.4, 1:15.1) (SR=84.1)
    Time needed to beat best swim rating: 5:28.47=85.4
    Other goals: a well-paced race
    Keys: relaxed FL, establish rhythm on BK, head down on BR, exuberant FR, accelerate into walls on all strokes.

    50 BR
    Masters/lifetime PR: 34.08 (2000) (87.1 swim rating)
    40-44 PR: 34.83 (3/2006) (SR=87.0)
    2010 best: 35.52 (3/21) (SR=86.8)
    Time needed to beat best swim rating: 35.38
    Other goals: <35?, good turn
    Keys: build into fast turnover on first few strokes; head down; coherent, powerful turn

    200 BK
    Masters/lifetime PR (and coolest-ever splits): 2:26.52 (2002) (35.10, 37.14, 37.14, 37.14) (SR=83.4)
    Best swim rating: 2:31.30 in 2009 (SR=84.7)
    40-44 PR: 2:30.07 (2007) (SR=84.2)
    2010 best: NT
    Time needed to beat best swim rating: 2:32.34
    Goals: <2:30, a well-paced swim
    Keys: still head; think rotation on 1st 3 strokes off each wall, then push turnover; accelerate into walls
    Tags: atlanta, goals, taper
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  5. Sarasota Y Sharks Masters 5:30 AM Workout -05/15/10

    by , May 14th, 2010 at 04:43 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper/rest workout. Breakfast to follow.

    SCY

    WARM UP:
    8 X 100 1:45
    6 X 50 1:00
    Descend 50's 1-3/4-6

    1 X 500
    Broken :15 at 250. Fins optional.

    18 X 50 1:10
    odd: swim/choice
    even: kick

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

    Optional: Block swim for time.

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  6. Nada mucho

    by , May 14th, 2010 at 02:19 PM (Of Swimming Bondage)
    Taper Day #5 is a planned rest day out of the water. I have swum for the past 5 days and will do this quality workout tomorrow at Lifetime (http://forums.usms.org/blog.php?b=5822, http://forums.usms.org/blog.php?b=5666) in order to have a pretty close apples-to-apples comparison with where I was before the Rowdy Gaines meet last fall.

    My daughter and I got a little local press coverage by a Tucson-based fitness magazine (file was too big to attach, but page 10 on http://issuu.com/tailwindsweb/docs/tw-mayjun-web) around the Arizona Open Water Series. Kind of cool; her grandparents were suitably impressed.

    Updated May 14th, 2010 at 02:27 PM by pwb

    Categories
    Planning
  7. 1 week out! 5/14/10

    by , May 14th, 2010 at 01:57 PM (The Labours of SwimStud)
    Simple 300 today

    1200 Warm up
    kick swim pull by 200
    50 for time from block
    150 EZ
    6 x 25 1:00 from block
    50 EZ
    10 x 100 1:45
    7 x 50 EZ

    Muscle Milk.
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  8. Friday, 5/14/10 1 week to go!

    by , May 14th, 2010 at 01:13 PM (A comfort swimmer's guide to easy swimming)
    200 back 1 week from today

    200 swim alt. 100 free/100 back
    200 kick on side w/nice SDK
    200 IM drill
    200 pull choice
    4x50 build on 1:10: odds free, evens back
    (went 35-36 on free, 39-40 on back)

    swim 8 x 25 on 1:00: odds back, evens free;
    #1-2 with fast breakouts
    #3-4 with fast finishes
    #5-6 build to ~85%
    #7-8 fast
    (these went well and felt pretty good)
    100 easy choice

    pull 2 x 100 back on 2:15: #2 faster than #1; #2 should be at ~90%: work on turns and good pushoffs
    (I didn't use the paddles or buoy on these. just swam without kicking except for the walls. Went 1:20 on #1, 1:15 on #2.)
    100 easy choice

    2 x 25 choice off the blocks FAST
    did 1 back and 1 free. time to the feet on free was around 13.5, swam easy 75 after #1, easy 25 after #2)

    swim down 300 easy

    Total: 2050 yards
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  9. Friday, May 14, 2010

    by , May 14th, 2010 at 12:36 PM (Keepin Track 2010)
    So....super tight this am after last night's HQ workout. Slept on a new mattress too, so that may have contributed?? The wo this am wasn't exactly personalized so I think tomorrow I should get in myself somewhere and just do my own thing. Sometimes taper workouts cannot be done as a group. I did more FR than I wanted. Good to have company though today.

    WU
    550 Mix FR/BA/BR and Kick

    P 6x75 on 1:10 cruise think catch and good stroke

    rest 10-15 minutes chatting
    2x100 (25 kick, 25 drill) 20 sec rest
    8x25 build up, build down, easy, speedy

    • #1-4 BR


    • #4-8 IM cruise with transition turns

    rest 5-10 chatting

    6 mid pool sprints with turns at no gutter walls (anticipating this at Atlanta)

    • #1 FL-BA
    • #2 BA-BR
    • #3 BR-BR
    • #4 BR-BR
    • #5 FR


    • #6 FR

    Tomorrow, long meet warm up with good BR drills and 50 FR build to tempo.

    Underwater kicking IM.
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    Uncategorized
  10. Still no blocks for starts

    by , May 14th, 2010 at 09:17 AM (Mixing it up this year)
    This stinks. I was told I would have a block set up long course today and once again no block.

    Got stuck driving the old non air conditioned car today. Husband has mine in Atlanta, he is doing an episode of Drop Ded Diva. Oh well maybe I can lose water weight this afternoon.

    500 Free
    500 free kick s/fins
    500 Free pull w/bouy
    5x100@2:15 Back
    500 Back drills w/fins
    4x100@2:00 Free sprint from 15 meter mark to mid pool for each lap
    100 Free Easy

    Total 3000 meters
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  11. Thursday, May 13, 2010

    by , May 14th, 2010 at 08:33 AM (Keepin Track 2010)
    Today's practice:

    200 Free
    200 FR/BR/BA mix
    200 kick

    3 x 50 FR(25 drill, 25 swim)
    3 x 50 SPEC (25 drill, 25 swim)
    3 x 50 Kick flips
    6 x 25 on :25 (work breakouts)

    HQ set:
    4 x 50 Stroke or IM on 2:00 (did 3 BR 33, 34, 33, 33, 1FL)-sloppy fly
    4 x 50 Free on 2:00 (27, 28, 27, 27)-felt lots of leg fatigue in top front of quads.

    2x 2 x 25 on 45 R:30 betw sets (str & fr)
    100 ez
    3 x 50 BR kick on 1:15

    IM set
    50 Drill on 1:15
    50 Build on 1:15
    2 x 25 strong on 45
    (repeat 4x)

    Relay exchanges

    50 LD

    Total = 2800yds
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  12. funk-a-delic

    by , May 13th, 2010 at 11:18 PM (Swimming, Life, and Other Stuff!)
    I'm still in the midst of a funk. I'm trying to ignore it and forge on. My ribs have a weird feeling; a buddy suggested I visit the chiropractor.

    Last night I did 2,900 solo of drills and short stroke work. It was good to NOT be doing freestyle!

    Tonight was NASTI'S workout:

    **500m Freestyle warm-up
    **400m freestyle on 7:00 interval
    **4 X 75 Free on 1:35
    **4 X 50 on 1:00 Freestyle
    **4 X 25 Free on :30
    Rest 1 minute
    **400m freestyle on 7:00
    **4 X 75 IM roll on 1:45
    **4 X 50 Freestyle on :55
    **4 X 25 Backstroke on :40
    Rest 1 minute
    **400 m freestyle on 7:00
    **4 X 75 alt backstroke and freestyle on 1:40
    **4 X 50 on :50 freestyle
    **4 X 25 gutbusters on 1:00 (I just did freestyle drills)

    3,500 scmeters

    I followed a link on FB about de-toxing. Maybe that's what I need to do. Anyone out there have any expertise on this subject? I've never done it.
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  13. Thursday, May 13

    by , May 13th, 2010 at 10:18 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Main Sets:

    10 x 50 @ 1:00
    odds = backstroke
    evens = evil drill

    10 x 50 @ 1:15
    odds = 25 front scull + 25 underwater free recovery
    evens = chest press fly

    4 x 25 smooth no breather free

    100 EZ

    Total: 2000

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


    Commentary:

    Based on how sore/sluggish I was last night, I decided a complete recovery day was in order. So I didn't do CAS with Speedo.

    I still haven't recovered from the deep tissue massage, especially my upper back and shoulders. Chatted with Mr. Fort's trainer -- he really thinks you need 3+ days. So I'm hoping to feel better tomorrow or Saturday. To make matters worse though, I had a terrible night's sleep. My youngest woke me up at 5:00 am and I couldn't fall back asleep. So, as sometimes happens when I toss and turn, I woke up with a wrenched neck and left trap. That problem usually takes 48 hours or so to resolve. I do have an appt with my chiro tomorrow afternoon. I just hope if he works on it, he won't make it even more sore and bump the healing time out to next week ... I have been slathering my neck with arnica and taking advil.

    Mr. Fort is showing some classic taper paranoia symptoms. I told him a cranial-rectal lobotomy was in order! (This little nugget of wisdom was imparted to me last summer, and I try to follow it now during taper time.) Despite feeling blah and sore myself, I'm not overly worried. I think all will be well by next week. And I'm used to not feeling like a racehorse pre-meet. I would like to get some more sleep ...

    I looked back through my last week 3 taper workouts (Dec. 6-10) and I swam 2100-1700 (w/B70)-rest day-1450-travel day with some AFAP work early in the week. I thought I had actually done somewhat less yardage, and was contemplating less this week. Hmm ... Maybe a little speed tomorrow (my Dec. 6 workout with modifications), and then long warm ups for a few days. And I may take an extra day of rest on Tuesday as I did last time.


    Coconut Oil:

    I've been trying a new brand of coconut oil in my smoothies the last couple days. Doesn't matter. That stuff just does not agree with me. With my luck, I probably have a fat malabsorption issue.

    http://www.medicinenet.com/script/ma...ticlekey=52214

    http://www.newyorkbuyersclub.org/res...D_BLOATING.pdf


    Detox:

    Elise left this link on my FB wall, and I think I show symptoms of needing a detox! http://www.active.com/nutrition/Arti...tm_medium=feed. Of course, I had already planned one post Nats. Julie apparently wants to join in the fun. My doc recommended the 10 day Ultra Clear plan: http://www.pureprescriptions.com/pro...ProductsID=508. There is a 20 day plan as well, but I'm not sure I'm hard core enough to attempt that one.

    Deep Tissue massage:

    I've been a little paranoid that I overdid it with the deep tissue, but I think the timing was right. I just take longer to recovery apparently.

    http://www.active.com/Page22572.aspx

    I found this article I ran across kinda funny: http://abclocal.go.com/wls/story?sec...rticle-7439558. I think since Mr. Fort is less than 2 years older than me, I'm safe.

    Updated May 13th, 2010 at 11:02 PM by The Fortress

    Categories
    Swim Workouts
  14. Thursday, 5/13/10

    by , May 13th, 2010 at 05:43 PM (A comfort swimmer's guide to easy swimming)
    SCY, solo

    300 swim alt. 75 free/75 back
    300 kick choice
    300 pull alt. 50 free/50 back
    Swim 3x50 choice on 1:10: build to about 85%
    (did back - 37, free - 33, fly - 38)
    50 easy

    Swim 1 broken 150 back as:
    50 pace, 15 seconds rest (went 36)
    2 x 25 on 40 FAST (was 17-18 on both)
    50 at goal 200 speed with best possible walls (went 39)
    100 easy choice

    Swim 4 x 50 free on 1:30:
    #1 at 85% (went 33)
    #2 as 2 x 25 FAST with 10 seconds rest in between (went 15Ī)
    #3 with fast turns and breakouts, and the rest smooth (went 35)
    #4 FAST with good walls (went 32)
    100 easy

    Swim 4 x 25 off blocks choice: to a foot touch
    (#1-2 back - feet to the wall around 16; 3-4 free, feet to the wall around 13.5)

    300 swim down
    --
    Total: 2050 yards
    Categories
    Uncategorized
  15. FINA Walls :(

    by , May 13th, 2010 at 05:43 PM (Of Swimming Bondage)
    Nationals
    Got another of Ed Saltzman's informative National newsletters today and was disheartened to read about the flat walls. I guess, had I thought more about this being an Olympic pool, I would've realized the walls must be flat. I really like my gutters for my breast & fly turns, so I think I'll make the rest of my workouts at Lifetime's indoor pool and practice flat wall turns.

    I like Ed's reference to our tech suits as "suites." From a guys perspective, going from jammers/briefs up to a B70 bodysuit is kind of like getting upgraded from a standard room to a deluxe suite, so maybe he's got something there.

    Technique Day
    I grabbed an hour today with Anne Wilson of Camelback Coaching to 'touch up' my freestyle and backstroke. I had done this about the same time in advance of the Rowdy Gaines meet last fall and it really helped to remind me of a few key pointers. My freestyle felt great, but I do need to remember not to angle my hands on the entry. My backstroke is another story -- feels great in single arm drills, but my hip-body-hand entry connection is not tight/there when swimming full stroke. Realistically, I can't change anything fundamental before the meet, but I still think doing this helps me make subtle refinements.
    Categories
    Swim Workouts
  16. Hope these are good signs

    by , May 13th, 2010 at 05:36 PM (Elise's Fitness Fun)
    Today I felt positively horrible in the water - sluggish and tight. My body literally felt twice its age. Makes no sense at all as I took yesterday off completely. Usually I feel like dynamite the day after a rest day. This was the first day completely off in 9 days, so maybe that accounted for it. Maybe this is how one is supposed to feel when tapering. I've heard if you don't feel good that this is a good sign. I hope so. If I feel like this a week from now, I'll be adding lots of time!

    Had entertained thoughts about doing a broken 200 back today. Decided to punt before I got to the pool. I really can't get a realistic idea of how fast I will go based on this swim. I am so very different in a race than I am in practice. Somehow the adrenalin seems to make a huge difference for me and masks the pain.

    Anyway, did a slightly modified version of one of Swimsuit Addict's recents workouts. Really enjoyed it even though I physically did not feel great today.

    Warm-up: 200 easy

    5 x 100 free on 1:40 - descended

    6 x 75 kick on 1:45 - done as 2 sets of 75 dolphin, 75 back kick, 75 free kick

    8 x 25 on :30 done as 2 sets of the following: 12.5 easy/12.5 hard, 12.5 hard/12.5 easy, 25 easy, 25 hard - did free on the set


    10 x 50 on 1:30 - did first 6 back and last 4 free - did 200 pace on back swims (34 to 36), and 500 pace on free (32 to 35). A little off on the first 50 free as I blasted the last 50 back a little faster than 200 pace - 32 to 33.

    100 easy

    4 x 25 fly AFAP on 1:00 - did first two with fins and second 2 without

    300 easy

    2350 SCY

    Not sure what I will do tomorrow. Am tempted to do AFAP 25s for time to work speed. This will be my last workout of AFAP swims. After tomorrow, I'll just be doing warm-up like swims.
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  17. Sarasota Y Sharks Masters 5:30 AM Workout -05/14/10

    by , May 13th, 2010 at 03:45 PM (Sarasota Y Sharks Masters GOLD Workout)
    The SC portion of the workout will serve as our taper/rest . Those not attending Nationals will continue on in the LC pool.

    SCY

    WARM UP:
    3 X 100 1:40
    3 X 200 3:20
    4 X 50 faster 1:00

    1 X 600
    Broken :10 at each 200.
    Fins optional

    6 X 50 kick 1:10

    4 X 50 1:15
    Choice.
    descend 1-4 ... #4 @ 100%

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

    1 X 75 easy
    1 X 50 blocks @ 100%
    1 X 75 easy

    Nationals swimmers: warm down

    LCM

    1 X 400 6:40 6:20
    1 X 300 5:00 4:45
    1 X 200 3:20 3:10
    1 X 100 1:40 -
    Twice through. Round 1 intervals left, round 2 right.

    WARM DOWN: 4X 50 easy 1:00
    Categories
    Swim Workouts
  18. Tuesday and Wednesday May 11th and 12th

    Tuesday - a much needed and much enjoyed massage. Told her to just loosen me up. Felt great - muscles are still totally fatigued and sore.

    Wednesday:
    scy solo (again ... )

    1000 warm-up:
    300 swim
    200 IM drill
    200 fly drill
    50 free drill
    4 x 50 kick/swim
    2 x 25 12.5 fast/12.5 ez

    1x100 broken at the 50 for :15 and 75 for :10 I totally messed this up. I did free and went nuts on my kick the first 50 and tried to hold it. I only gave myself :10 at the 50 but was late so I did another :10 at the 25 but was off both times because I was forgetting what I was supposed to do.

    Did 4 x 100 on the 1:40 as my c/d

    Did some ez swims in there, too and ended up with 1600.

    EEK! It's almost go time. Still feeling sluggish and sore. Feeling both tired and energized. I'm definitely NOT sleeping enough ... I need to get some more sleep.

    Next week I'm going to pay better attention to hydrating, too.
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  19. Workouts 5/12-5/13/2010: Swim/run

    by , May 13th, 2010 at 01:19 PM (aztimm's training blog)
    made it to swim on Wed, 6pm with the team at Kino Aquatic Center (SCY)
    coach Jon on deck (Paul and Laura there working with kids)

    got in about 300 warm-up choice

    warm-up sets--
    4 x 75 @ :20 rest, done as kick/drill/swim
    12 x 25 @ :40, done as dps/turnover/combo x 4

    main set, 3 rounds of--
    4 x 25 @ :40 drill
    4 x 50 @ 1:00 slow/fast, fast/slow, build, 90%
    1 x 100 easy @ 2:00
    1 x 200, break at 50 for 10 sec @ about 1:00 rest
    50 easy

    200 easy warm-down

    total: 3150 yards



    then got out for a little run this morning (Thursday)....
    Time: 01:00:53
    Distance: 7.08 mi
    Elevation Gain: 8 ft
    Calories: 947 C
    Avg Pace: 08:35 min/mi
    Avg Moving Pace: 08:30 min/mi
    Link to Garmin connect


    notes--
    * the swim group was a bit smaller than usual, and quite a few people who seemed very new to swimming. the night group just isn't the same as the morning... and Jon is ok but not as passionate as Paul or Laura. he didn't yell out times on the broken 200, which made it tough to know exactly when to go
    * on the swim, my legs started cramping up quite a bit towards the end. I was a bit surprised with my times, came in around 2:19 (adjusted on the last)
    * felt pretty good on my run. my ankle did bother me a little in the first mile or so, but it worked itself out.
    * almost got hit by a car towards the end of my run! pressed the button to get a 'walk' sign, then proceeded to run, only a blue pickup driven by a woman decided she didn't need to follow her red light. I did give her a little gesture with a finger. I'll contact the city about getting the cops to monitor this.
    * weather for the run was very nice, around 65-70F, just a little overcast, and a slight breeze.
    * I love it when I can negative split a run. key for me with running is really not pushing things too much those first few miles, even if I feel good, so I can have something left for my last 2.


    I'm thinking of getting out for a solo ride on my bike this afternoon. I don't have the time to meet those women in Ahwatukee. I'll just do something near home, about an hour.

    ha an OK trip, with quite a bit of adventure. I'm working on a full trip report, and I'll post a link to it on my blog here when I'm done. no working out, other than a ton of walking.


    ______________
    edited to add:

    I actually did get in a ride this afternoon---
    Time: 01:22:48
    Distance: 23.45 mi
    Elevation Gain: 69 ft
    Calories: 1,295 C
    Avg Speed: 17.0 mph
    Avg Moving Speed: 17.3 mph
    Link to Garmin Connect

    notes--
    * this was my first ride for about a month and I really felt it. Well some of it could have been from running this morning. Legs got tight when stopped, I just couldn't seem to breathe right.
    * weather was very odd. I'd guess temp was 80-85F (yes we're below normal), high clouds, and wind seemed to follow me regardless of direction.
    * nothing really earth-shattering at any point. no incidents with cars, saw just 1 other real biker (a couple of casual bikers on sidewalks). In the past there was a point where I'd get a second wind, but that didn't happen. if anything I noticed a sharp decline at that point.
    * again, not sure where I want to take biking. If I want to do it, I need to do it regularly, more than once a month. at one point a couple of weeks ago, I was already thinking of selling the bike. but I think I'll hang onto it, and hopefully use it about 1-2x a week.

    Updated May 13th, 2010 at 08:31 PM by aztimm

    Categories
    Swim Workouts , Running
  20. My taper may have started too soon

    by , May 13th, 2010 at 08:21 AM (Mixing it up this year)
    Starting to feel better and stronger, but I should not feel like this till next week.

    10x100@2:00 Free long and loose
    10x50@1:00 Free kick w/fins Desc 1-3,4-6,7-9
    2x[4x25@1:00 Fly w/fins
    ....[200 Fly kick w/fins on back
    8x50@1:00 Fly drill w/fins 25rt arm/25lt arm
    200@:30R Free pull
    150@:30R Free
    100@:30R Free
    50 Free

    Total 3000 meters
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