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  1. Week 27 - Wednesday PM

    by , April 10th, 2013 at 11:06 PM (After a long rest)
    I got out of the office as planned tonight and made it to the pool just before 6pm. I ended up doing a couple of weight circuits followed by 15 minutes on the vasa swim bench at a high tempo. The swim felt pretty decent, especially compared to this morning. I was joined in the pool tonight by coach Neil Walker, former Olympic gold medalist! He has not trained in a long time, but hung with me for a couple rounds of the main set and it was fun having a training partner. Now all I have to do is convince Neil to train with me for worlds next year.

    2 rounds(10 reps per machine increasing a plate per round and no rest between rounds, bench press, seTed row hands inside, seated row hands outside, leg extension, lower back, rear leg extension, military press, lat pull down hands inside, lat pull down hands outside)

    15 minutes high tempo on vasa swim bench


    10x100 on 1.25 swum as 25 back, 75 free
    12x50 on 1min holding sub 30
    3x(300 breathing every 5 on 4min, 6x75 on 1.05 holding sub 44, 4x100 kick on 1.50, 4x50 drill on 50)

    Total 5650

    I held 29's on the 12x50 and felt pretty comfortable, and then held 43-44 on the 75s feeling less comfortable but not bad.
    Swim Workouts
  2. Wednesday, April 10 - Another Yardage Day

    Started out pushing harder today. Then since I had some extra time I went ahead and added yardage. Also did more kicking than usual. Afterwards, my arms/shoulders were feeling the strain of doing so much yardage in three days. Good it is a rest day tomorrow.

    5x100 Free on 1:30
    Hill - 50/100/150/200/200/150/100/50 Free - :45 per 50
    150 Kick
    6x100 Up/Down Kicks on 1:30 (if 5 secs rest add a 25 kick)
    50 Kick
    4x100 Back w/paddles on 1:30
    3x100 kick
    10x50 Kick on 1:00
    100 Back
    3x200 Back w/paddles on 3:15
    3x200 Free w/paddles on 3:00
    5x100 Back w/paddles on 1:45
    2x100 Free w/paddles on 1:30
    2x100 Free/Back

    5700 yards
    115 minutes
  3. Wednesday, April 10, 2013

    by , April 10th, 2013 at 07:44 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 79
    Sunny, humidity at 80%

    Warm Up
    Dryland bands
    200 FR DPS
    200 FR Kick
    400 FR w/agilty paddles-buoy-tuge
    400 FR w/snorkel-fins

    *Set 1*
    6(4x50 FR on 1:20, 2:00 rest)
    *31-31-30-30 w/agility paddles
    *32-31-30-30 w/agility paddles
    *29-28-27-26 w/fins-agility paddles
    ---200 BK
    ---400 FR Kick as 50K/50K-Scull w/snorkel

    *Set 2*
    2x1000 FR on 15:00, #1 w/buoy-tube-agility paddles, #2 no equipment
    *13:45, 13:38, right into...
    10x100 FR on 1:30
    *1-4)1:17, 5-7)1:16, 8-10)1:15

    Warm Down
    400 FR EZ DPS
    Dryland bands

    Started with 1200 meters of quality 50s FR followed by a 3000 meter FR endurance set. First time ever for a 29.3 LCM 50 FR from a push off. Finally was able to do 10x100 on 1:30 holding times under 1:20. I ordered two 9402 Yingfa Jammers from Mr. George Park last night, and they are already in the mail today.

    Swimming Science Article:
    Long Course vs. Short Course

    Some quotes...

    'The most obvious difference between a short and long course is the number of turns: “SCY races are a series of events joined together to form a single race. A swimming phase followed by a turning phase followed by an underwater kicking phase. Although the same can be said for LCM swimming, the duration of the swimming phases in SCY swimming are very different (Skinner).” Because swimmers alternate different phases more frequently during short course swimming, the swimming portion can occur at a higher velocity, not only due to “breaks” but also because swimmers achieve the highest velocity off the turns (assuming the turn is not horrible).'

    'Skinner adds, “[a] common denominator in long course race analysis (USA athletes) is the constant stroke rate degradation that occurs on every lap of every race. It is the extreme exception when I see an athlete maintain their stroke rate across the pool, and in some cases there is a significant drop off in stroke rate during the second half of each lap of the race. The bottom line here is the fact that the athlete is unable to sustain their neural function all the way across the pool and this leads to significant losses that aren’t that easy to see.”

    Keskinen (2007) formally studied different pool lengths (SCM and LCM) and noted the following differences:

    • Significantly higher blood lactate levels for the 50m pool compared to 25m at each point of curve comparing swimming velocity with blood lactate.
    • Heart rate values were significantly higher LCM.
    • Maximum swimming velocity was significantly higher in 25m pool owing to the turns.
    • The turning benefit via SCM correlated with the difference in maximal speed, difference in maximal force in tethered swimming baseline test, and the difference in countermovement jump performance. (Related to dryland jump performance, note also Potdevin (2011), finding a positive effect of plyometric training on starts and turns, but not on kicking propulsion.)'
    Swim Workouts
  4. Wed., April 10

    by , April 10th, 2013 at 06:15 PM (The FAF AFAP Digest)

    RC/Scap ex, 15 min
    total ab machine, 120 x 3 x 15
    fast free punch on cable machine, 30/35/40 x 1 x 30
    leg abductor, 120 x 4 x 8
    bicep curl, 30 x 3 x 8
    back extensions w/25 lb plate, 3 x 15
    power wheel roll outs, 3 x 15
    seated twists w/45 lb bar, 2 x 25
    russian twists on incline bench w/25 lb plate, 2 x 25
    med ball slams, 10
    foam rolling/scap stretching, 15 min
    -- it feels weird doing no plyos, but I guess with nationals approaching, it's not a bad time to stop them


    700 various
    6 x (25 front scull + 25 EVF free) w/agility paddles
    50 EZ
    2 x (6 x 25 shooters w/fins @ :35 + 50 EZ)
    9 x 50 drill (3 fly/back/free)
    50 EZ
    4 x 25 shooters w/fins
    50 EZ

    Total: 2100


    Had to be gone from the house all day, so got in a double. I was somewhat alarmed when our prospective buyer showed up with a home inspector, pool inspector, and structural engineer. I had never heard of someone bringing in a structural engineer to a home inspection. And I can't stand the buyer. Feeling a bit gloomy over all that ... and somewhat ticked off too since prior inspections have shown no structural problem. Our house certainly survived the earthquake just fine. I feel like its s blatant attempt to leverage the price. Mr. Fort and I have hired our own structural engineer. I forsee negotiations ...

    On the upside, there are 445 swimmers entered in Colozines Zones thus far, and Cheryl is expecting 50 more. This is a good number for the meet. I was a bit surprised by only 1636 going to Indy. But I guess Indy was also competing with the Pan Am games. Now way could I get away for that kind of time.

    Updated April 10th, 2013 at 08:03 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  5. 04.10.13 - Wednesday workout

    by , April 10th, 2013 at 04:22 PM (Pete's swim blog)
    Swam w/ Dave and Dave. Scrimmaged w/ my sons U19 soccer team last night. I used to be able to run circles around these kids. Now they just make me look bad. And the leave me tired for the next day of swimming.


    600 warm up

    4 Rounds of:
    * 75 Pull - 1:00
    * 75 Kick - 1:20
    * 75 Reverse IM, no free - 1:15
    2:00 Break

    4 Rounds of:
    * 75 Pull - :55
    * 75 Kick - 1:20
    * 75 Reverse IM, no free - 1:15
    2:00 Break

    4 Rounds of:
    * 75 Pull - :50
    * 75 Kick - 1:20
    * 75 Reverse IM, no free - 1:20
    100 Easy

    10 x 100 Up/down kick - 1:30 (:05)
    Best I could do is get up to 75 kick/25 free. Skipped one to chat w/ Dave.

    16 x 25 - :30 Odds no breath, evens easy free
    10 x 50 kick w/ fins - 1:00 odds underwater sdk down/easy back, even easy

    150 Cool down

    (5450 Total)
  6. Wed; 04/10/13

    by , April 10th, 2013 at 03:37 PM (Workout Swimmer)
    Not as good at keeping up with this as I once was. Must say something about my job. Or my fatigue level. Been having trouble actually having the energy to do workouts the way I used to just back in January. What's different? Started weights. You'd think that after 8 weeks I would be used to it by now, but you would be wrong. I just have this pervasive fatigue level. Back in December & January, keeping 12 x 100 @ 1:30 LCM was hard, but do-able, and I did it about every day. Once I remember we even went 24 x 100 @ 1:30! Today I could make three. Rested & went half-way down & back (50 m) then started up again. Had to rest again after three more. Pathetic. All these young bucks tell me that I should be acclimated to weights by now, but I'm wondering if perhaps since I am an old lady in my 50's maybe it takes a bit longer? Hopefully, because otherwise I am spiraling the drain.
    Here's workout today:
    500 back/free
    500 Pull locomotive
    5 x 100 stroke/free on 1:40
    300 kick
    100 over/under
    12 x 100 @ 1:30 (tried & died)
    6 x 4-cycle speedplay
    200 easy
    8 x 50 @ 1:00
    400 P using breath control
    Total: 3950 LCM

    And Monday:
    500 back/free
    500 P
    400 K
    100 over/under
    5 x 300 @ 5:00
    8 x 4-cycle speedplay
    200 easy
    2 x 500 P, second one w/out paddles
    Total: 4200 LCM

    Updated April 19th, 2013 at 10:05 PM by Celestial

  7. Week 27 - Wednesday AM

    by , April 10th, 2013 at 09:16 AM (After a long rest)
    Back to feeling crappy again today, generally stiff and sore around the shoulders. Oh well only a few more days and I start my taper.

    Warm up
    400 free with snorkel
    6x50 catchup drill on 45
    8x100 IM on 1.30 getting heart rate up

    Main set
    4x400 trying to go 1000 pace on 7 mins(these were tough today)
    200 easy
    10x50 on 35

    Warm down set
    10x100 on 1.30 swum 25 drill, 50 DPS, 25 overkick

    Total 4800

    I went 4.18, 4.15, 4.12, 4.14 on the 400s. Not a good set at all, but I kept pushing and was pretty consistent around 1.03-1.04 pace, just no real get up and go today.
    Swim Workouts
  8. Recovery and Backstroke what a combo

    by , April 10th, 2013 at 08:27 AM (Mixing it up this year)
    This was a recovery day but I did push on one set of backstroke.

    500 free
    500 free kick w/zoomers

    5x100@1:40 free w/strapless paddles, bouy & snorkle long and strong held 1:32's

    5x [1x100@2:00 back went 1:43, 1:41, 1:41, 1:40, 1:36
    [1x200@3:30 free long and loose held 3:09's last one SLOW

    400 free kick w/zoomers
    100 free EZ w/zoomers

    Total 3500 yards
    Swim Workouts
  9. Tuesday, April 9, 2013 5:30-7:30pm

    by , April 10th, 2013 at 12:50 AM (Fast Food Makes for Fast Swimming!)
    More of something PWB would like, and less of a Fort workout tonight. At least my coach does switch it up day to day, short/middle/long/free/IM/stroke/short rest/long rest...a bit of everything.


    400 Free
    12 x 100 Free Pull @ 1:40 (1:05s)

    Main Set:

    straight thru, stay on intervals
    1 x 500 Free cruise @ 8:00 (5:55)
    2 x 250 Free Fast @ 3:30 (2:47s)

    1 x 400 IM cruise @ 8:00 (5:30)
    2 x 200 IM Fast @ 3:30 (2:29s)

    1 x 300 Free cruise @ 6:00 (3:35)
    2 x 150 Free Fast @ 2:10 (1:40s)

    1 x 200 IM cruise @ 3:30 (2:40)
    2 x 100 IM Fast @ 2:00 (1:10s)

    1 x 100 Free cruise @ 2:00 (1:10)
    2 x 50 Free Fast @ :45 (:30/:27)

    200 EZ

    12 x 100 SDK on back w/ long fins @ 1:30 (1:10-1:15s) just cruised them
    I'd rather do these kick sets at the beginning of the swim. I was on the verge of cramping tonight.

    400 EZ

    6400 Yards


    Saw the National Psych Sheet info is online now, thanks to Fort's blog letting me know that...

    In my 1650, I've got the 11th overall fastest time, so with 8 lanes, that puts me near the middle of the pool in the 2nd fastest heat. I'm 2nd place in my age group by 1.5 minutes. That's good news.

    400 IM, I'm the #5 seed in my age group, should be able to move up a bit here...

    200 Free - #13 seed, some tough competition in that one too! Rolling the dice...but should be able to nail it...

    200 Fly - #6 seed, this can go either way...lots of things can happen to everyone in the 200 Fly...

    500 Free - #8 seed. I hope they keep these seeded by age group, rather than by time. I'm seeded with such a slow time that I'd rather be chasing the leaders in my age group than being stuck with entries that are the same as my entry. Call me a sandbagger...I can take it!

    100 Free - #25 seed out of 49 entered. RIght in the middle of the pack. This was my #6 event, so it looks like they're running all of them.

    Updated April 10th, 2013 at 01:17 AM by jaadams1 (Added National Stuff)

    Swim Workouts , Daily Practices