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  1. Workout 10/17/12: noon and evening

    by , October 17th, 2012 at 09:12 PM (Maple Syrup with a Side of Chlorine)
    Double day for me today

    w/u 200 Fr/200 Bk/200 IM drill

    Broken 1700 done as:
    Go two times through (rd 1, rd 2):
    - 2 x 200 on (2:50, 2:40)
    - 2 x 100 on (1:30, 1:25)
    - 2 x 75 on (1:15, 1:10)
    - 2 x 50 on (:50, :45)
    -- Used snorkel on first round, swam free strong on second

    50 loosen and out
    (Solo/Rec/2400 yds/35 min)
    My plan is at least 4 swims a week, with a double at least once a week, gearing up for the Riverton Meet in Maine a month from now so I can attempt my first 1500. Still planning to mix in more fast swimming with the long stuff, but overall I plan to stay with higher volume as I focus more on OW stuff in the horizon.

    I worked the DPS on the first round (200 times ~ 2:33), then went strong swimming on the second round (2:25), aiming to hit the same time with both repeats. Solid swim, with the added bonus of swimming it alone (during lunch time!) 80% of the time. My add up for the 1700 was 19:01 - never done the mile event in the pool before.

    w/u: 150 Fr/150 Bk/200 IM Drill
    5 x 50 FR with snorkel on :50
    5 x 50 FR with snorkel on :45

    Mountain climbing:
    - Kicked my way up (1:00/50 base)
    - Pulled my way down (:50-55 base - less on longer distances)

    5 x 100 on 1:40
    - 1 and 3 = Backstroke (1:22, :16)
    - 2 and 4 = IM (1:28, 1:17)
    - 5 = FR FAST (1:04)

    4 x 50 AR with :15 sr
    - Dolphin Dives in the Shallows
    (Solo/Rec/2700 yds/60 min)
    ------(5100 yds for the day)------------
    Wasn't sure what to do tonight, and it was crowded so this is what I came up with. I was able to hold :32-3 cruising on the 50's set, then wanted to get some kick work in and took the extra rest since my quads were cramping up a bit. I put more effort into the pulls, and then worked those 100's.

    I have been playing with my backstroke, it just doesn't feel as smooth as I think it could be. There was a drill mentioned in the Oct Streamline to help with hip rotation, which I think is my issue. I also saw a link on Twitter to a [nomedia=""]Coach Marsh - How much elbow bend in Backstroke? - YouTube[/nomedia] which is also helpful. If I followed Ande's advice more, I'd lose some lard and probably be fine! That last backstroke effort was a great practice time for me

    Riverton Meet (Portland, ME, 11/11/12) info:

    Adding these drills to my "Stoke Helps" area.
    Swim Workouts , Planning
  2. Wednesday, Oct 17 - Another Good Workout

    Was tired all day yesterday after swimming, but got some rest and felt better today - even after swimming. Put in some good yardage but not quite as much as yesterday - did more kicking and backstroke.

    Swam with Dave B, Dave M, Peter, Roger, Danny, and Meredith.

    10x150 on 2:20 - last three took off :05 per rep down to 2:05 (kept all under 2:05)
    100 Kick
    100 Back
    8x100 Back w/paddles on 1:40 (kept all under 1:25)
    100 Kick
    10x100 Free on 1:30
    100 Kick
    3x200 Back w/paddles on 3:05
    100 Kick
    5x100 Free w/paddles on 1:30
    200 Kick
    500 Free
    4x50 Bank on 1:00

    5800 yards
    108 minutes
  3. Tuesday, Oct 16 - Hour of Power + 2000

    Skipped Monday because I was up too late working. Came in on Tuesday and went straight into a Hour of Power (4000 yards in 60 minutes) - hadn't done one of those since Spring. Shared a lane with Peter. He was doing IM while I did free, as were Dave B and Dave M. Also swam with Ray and Keith.

    Felt pretty good about this workout. Pushed my pace well and was pretty beat afterwards.

    500 on 7:30
    2x300 on 4:30
    2x200 on 3:00
    4x100 on 1:30
    2x200 on 3:00
    2x300 on 4:30
    2x400 on 6:00
    300 on 4:30

    then did
    6x50 Kick on 1:00
    12x25 Back on :40
    2x100 Free on 1:30
    5x100 Back w/paddles on 1:40
    5x100 Free w/paddles on 1:30
    200 Back w/paddles

    6000 yards
    107 minutes
  4. Wednesday 10/17/12

    Wednesday 10/17

    AM only SCY

    500 swim 4/6/2 turns
    400 pull w/ buoy + strapless paddles + snorkel
    200 kick w/ board + fins

    10x100 @ 1:10 swim w/ fins aerobic + 5 fly kicks off each wall

    9x100 @ 1:45
    1 - 50 STRK/50 FR
    1 - 25 FR/50 STRK/25 FR
    1 - 50 FR/50 STRK
    All FR was aerobic and all STRK was IM order in sets of 3.

    100 EZ

    9x25 @ :30 1 FAST/2 EZ, 2 FAST/ 1 EZ, 3 FAST

    175 EZ

    Total: 3600
    Swim Workouts
  5. Wed., Oct. 17

    by , October 17th, 2012 at 05:06 PM (The FAF AFAP Digest)

    rehab ex, 15 minutes
    explosive leg press, 190 x 4 x 10
    super pullovers, 80 x 3 x 20
    lower back machine, 130 x 3 x 12
    wrist curls on cable machine, 35 x 3 x 25
    knee tuck jumps, 10
    standing plate jumps, 10
    long arm crunches, 100
    power wheel pike ups, 2 x 10

    Recovery swim:

    600 various
    20 x 25 shooters w/fins @ :40
    -- 4 each belly, back, left side, right side, twirling
    50 EZ
    10 x 50 @ 1:00
    odds = smooth free
    evens = smooth backstroke
    50 EZ

    Total: 1700


    I had Cheryl add 50 back (28.00) to my Sprint Classic entries, just in case I don't want to swim the 100 breast right after 50 free.

    Now to think about entries for the SCM meet on Nov. 18. Here's the meet info: And meet info for NE Champs: Between the 2 meets, I would like to try and squeeze in 50 free, 100 free, 50 breast, 100 breast, 50 back, 100 fly, and 100 IM. I'll likely rest on my 50 fly and 100 back times from the Albatross meet. Not sure how best to juggle the orders of events. I'd like to get in a fast 100 IM at the November meet. If I swam it then instead of in Boston, I'd probably have to skip 100 fly. That event takes a lot out of me in meters.

    Updated October 17th, 2012 at 07:38 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  6. "If I could turn back time..."

    by , October 17th, 2012 at 03:36 PM (Colleen Conway's blog)
    Today I got back into the pool. My parents 25 meter pool. Last night I was on the way to go to practice in Toms River, but I told my husband to just keep driving up the Parkway north, and back to my parents house where my Ernie dog was laid to rest two days ago. Being alone in the silence at our new house was just miserable, how empty it was. I didnt even realize how much his presence filled up my life.
    My daughter was put down for a nap, and knowing I have a meet this weekend (that I may or may not do), I decided to get in. I walked into the pool room, a large bright room with the sun glistening off the water from the huge French doors all around. Out the French doors is the huge farm-like backyard. I am flooded with memories. Every corner I turn.
    I spent so many afternoons, spring, fall winter with him in this pool room or seeing Ernie from it. I had made it my mission that this dog was going to learn to swim seven years ago, god forbid he jumped into a random pool lol. He would jump in to be with me and I would grab his little hind legs and pull at them to make sure he kicked while he paddled with his arms. He eventually got so good he made the whole length and afterwards he would get a hot dog…and I never fed him human food.
    As I’m swimming, I use a bouy and paddles, sometimes pulling sets feels cathartic, the concentration on breathing and it always makes me feel more balanced and strong. After doing a 200 or so I have to stop. Because all I’m thinking about are all of the million memories with this dog. How I teased him that one time and jumped into the pool, stood on the bottom looking up to see if he would come after…. and in Ernie jumped, swimming circles at the surface trying to save me. Or of all the family parties or holidays when the kids would go in the pool, and in would go Ernie on a raft trying to rescue one of them and they would all laugh hysterically. If he wasn’t in the pool, he was at attention at the windows of the French doors like a little stalker, running back and forth while I swam freestyle to make sure I was alive, he always hated when I would actually start swimming and kicking instead of bobbing in the water. Or he was running around the backyard. I just keep feeling like I will see him somewhere. But hes not there. In this place, at my parents is where most of the memories were, where I would take him with me when I was on a break from college, or lawscool, back during the holidays….through moves, and people in my life, he was always there.
    I probably did a 1000 today until I had to stop because I was just getting nauseous with all of the thoughts. Later tonight I will get back in when my husband gets home from overtime at work, he can swim with me or sit by the pool and make sure I actually go through a whole practice. Being around people definitely helps and hearing the memories helps as much as it hurts and pulls at the strings in my heart. On facebook, everyone had a memory to post, because Ernie, was in fact a crazzzzy dog with attitude. My brother in law, reminded me of the time (there were three or four) when he had to take me to pick up Ernie and our other family dog from the police station on Christmas because they had run away and escaped from the electric dog fence. (Mind you of course I had dressed my dog up as Elvis that day for some weird reason, so of course the police had to mention that there was a pug dressed up as elvis)….or one of my Mom’s friends who reminded me of all the times she came to visi, he decided that her suitcase was the perfect place for him to leave a little stinky surprise.
    I will probably make a memory book for Ernie, and have all of my family members and friends make a contribution. Remembering all of the wonderful happy things, as much as it pulls at my heart, seems to be making losing his physical presence easier to accept.
    Thank you for all of the amazing love and memories, friend. RIP
  7. Wednesday, 10/17/12

    by , October 17th, 2012 at 12:46 PM (A comfort swimmer's guide to easy swimming)

    Warm up: (1050)
    300 swim

    - 150 free/150 back
    2 x 100 drill – 25 fist/25 scull/25 catch up/25 dps
    2 x 100/1:40 build
    - free around 1:20
    200 IM kick
    3 x 50/1:20 – 15-20-15
    - #1 & 3 free, #2 back

    Main Set (1800)
    3 x 100/2:00 free
    - ave 1:25
    6 x 50/1:30 breast or fly
    - odds breast (±50), evens fly (±40)
    3 x 100/2:00 back, 50 kick/50 dps, build to strong
    - 1:45-1:50 w/16-17 spl on 2nd 50
    3 x 100/2:15 choice – 25 fist/25 scull/25 1 arm/25 dps
    - all free, around 2:05
    6 x 50/1:30 kick choice
    - went fly-breast-free x 2, fly @ 1:00, breast @ 1:05, free @ 55
    3 x 100/2:30 back
    – 25 scull/50 drill/25 dps

    Warm down
    3 x 50/1:00

    Total: 3000 yards
  8. Tuesday, 10/16/12

    by , October 17th, 2012 at 12:43 PM (A comfort swimmer's guide to easy swimming)

    Warm up (1000)
    400 choice

    - did free & back, swim 100/drill 100 for each
    200 kick build

    - flutter w/board & snorkel
    8 x 25/30 strong
    - fly-back-free on these
    50 easy

    Main Sets: (1200)
    24 x 50/1:00
    Repeat the following cycle 4x
    - #1 1st 12.5 fast/rest easy

    - #2 2nd 12.5 fast/rest easy
    - #3 3rd 12.5 fast/rest easy
    - #4 4th 12.5 fast rest easy
    - #5 all easy

    - #6 all Fast
    - Round 1 & 3 free, around 40 on 1-4, 33± on fast ones
    - Round 2 & 4 back, around 45 on 1-4, 38± on fast ones
    50 easy

    Kick set (750)
    10 x 75 as follows - all on back in streamline
    1-2 moderate/10 sr - 1:40 on both

    3-4 strong/15 sr - 1:30 on both
    5-6 easy/5 sr
    7-8 ALL OUT/20 sr - 1:20 on both
    9-10 easy/rest as needed

    Warm down
    50 Easy free

    Total: 3100 yards
  9. 10.17.12 - Wednesday workout

    by , October 17th, 2012 at 08:58 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Roger, Chris, Meredith and Danny.


    600 Warm up

    10 x 150 - Swim/Kick/Pull
    * Interval starts at 2:45 and drops :05 each 150.
    * On first 6, no free, no strongest kick
    100 Easy

    8 x 100 Up/Down kick - 1:40 (:05)
    * Base stroke fly, start w/ 100 fly
    100 Easy

    100 Free - 1:20
    25 Easy - :40/ 25 no breath - :40
    200 Free - 2:40
    25 Easy - :40/ 25 no breath - :40
    300 Free - 4:00
    25 Easy - :40/ 25 no breath - :40
    400 Free - 5:20
    25 Easy - :40/ 25 no breath - :40
    100 Easy

    16 x 50 - 1:00
    1-4: Free, descend
    5-8: IM Order
    9-12: Stroke, descend
    13-16: Kick

    200 Cool down

    (5400 Total)
    Swim Workouts
  10. An OK Sprint Day

    by , October 17th, 2012 at 07:42 AM (Mixing it up this year)
    Did not get as much of the workout done as I wanted to but what I did get done was good.

    500 Free 3-4 SDK off each wall

    4x25@:20RI V sit scull
    50 EZ
    4x50@:30RI descend to 200 pace went :44, :41, :38, :37
    50 EZ
    4x50@:30RI kick w/board descend to 200 pace went 1:20, 1:11, 1:04, :57
    50 EZ
    4x(:20fast VK + :40 EZ VK)
    50 EZ

    4x25@1:00 "drag race" from dead start at mid pool, AFAP to wall then cruise back
    50 EZ
    8x25@1:00 burst + cruise
    2x50 EZ
    4x(25 AFAP fly w/zoomers + 50 EZ free)@2:00 held :16 on the fly, stroke felt a little off on the rythm
    3x50 EZ

    Total 2100 yards
  11. Tues, Oct. 16, 2012 7:10-8:40ish pm

    by , October 17th, 2012 at 12:46 AM (Fast Food Makes for Fast Swimming!)
    I arrived a few minutes late since I had to get my daughter to and from her final soccer game of the season. It seems like forever since we last had a game or practice for them with all the fire/smoke activity in the area the past month. We finally had a bit of rain all weekend long to help put away the fires for good.

    Today at work I also got my flu shot, so my left arm is dead and hurts. I'm icing my arm, and on Ibuprofin for tonight.

    Warmup (that I got in):

    200 of (25 breast w/ flutter, 25 V-Sit scull, 25 8/3/8 Free, 25 Sprint Free)
    the group did a 600 of this warmup

    5 x 200 Free Pull stretch out @ 3:15 (2:22-2:25s)

    Assigned 10 x 100 Kick w/ fins & board @ 1:25 (25 Flutter/25 Dolphin)
    • I did 75s @ 1:25 (25 SDK on back/25 flutter/25 SDK on back)
    • resting my legs

    Main Set: (aerobic, keep HR down) (when "fast" use the legs)

    400 IM @ 8:00 (50 EZ, 50 Fast)
    500 Free @ 8:00 (50 EZ, 50 Fast)

    2 x 200 IM @ 4:00 (200 EZ, 200 Fast)
    2 x 250 Free @ 4:00 (200 EZ, 50 Fast / 200 Build, 50 Fast)

    4 x 100 IM @ 2:00 (100 EZ, 100 Fast)
    4 x 125 Free @ 2:00 (125 EZ, 125 Fast)

    There was another set of 50s at the end of this, but I got out and called it a day. I was just wiped out, and my arm was sore. No point of beating myself to death. It was an EZ workout for the most part anyway. The next few days are really going to be EZ, at least that's what John says.

    200 EZ and done

    4850 Yards


    I took this workout pretty EZ. Ended up being the caboose in the lane today, going 3rd behind Jared and Henry. I didn't push things very hard at all, and my shoulder/arm muscle was really sore from the flu shot. I could've gone without it (for the benefit of the meet), but it's not worth the risk later in the flu season to go without it. It doesn't matter, I'll still swim fast when it's go time.