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  1. Sat & Sun, Sept. 29-30

    by , September 30th, 2012 at 06:18 PM (The FAF AFAP Digest)
    Sat Drylands:

    rehab exercises, 15 min
    super pullover, 110 x 1 x 15, 120 x 2 x 15
    good mornings, 65 x 1 x 8, 75 x 1x 8, 80 x 1 x 8
    explosive leg press, 190 x 3 x 15
    leg abductor, 120 x 3 x 8
    rear delt fly, 75 x 2 x 8, 80 x 2 x 8
    power wheel roll outs, 3 x 15
    knee tuck jumps, 10
    standing broad jumps, 10
    altitude drops, 10

    Sun Swim/SCY/Solo:

    600 various
    8 x 25 shooters w/fins @ :40
    50 EZ
    15 x 50 fly & back drills @ :20
    50 EZ
    10 x 50 smooth free w/paddles @ :50
    100 EZ

    Total: 2250


    Ack! My house is a cesspool of viruses. Lil Fort was sick all weekend with a stomach bug, having inherited it from Teen Fort. I just dropped Mr. Fort off for a flight to Phoenix and he is not feeling well. And, now, I am feeling poorly. I just hope I get the mild version! For this reason, I popped into the gym on Sat., my usual day off. Just did a recovery workout today.

    Here are some interesting links to research on training specificity that Jimby posted on FB:

    Yay! Homeland and Dexter are back and I can recline in style.
  2. Sun. Sept 30, 2012 1:00-1:45pm NO MORE YMCA LAP SWIMS

    by , September 30th, 2012 at 05:39 PM (Fast Food Makes for Fast Swimming!)
    I just completed my last YMCA lap swim session, as my membership is done as of today. I'm sure I'll be back to it one day again, but for now, I'll be 100% swimming only with the age group team.

    I got the idea for my swim today from [ame=""]Chris's post on the HVT Workouts [/ame]listing, though modified as he suggested for swimming vs. kicking

    Warmup/Main Set All-in-one

    7 x 100 Free @ 1:30 (1:15s)
    no extra rest
    6 x 100 Free @ 1:25 (1:10s)
    rest < :30 to nearest 60/30 on paceclock
    5 x 100 Free Pull @ 1:20 (1:08s)
    rest < :30
    4 x 100 Free Pull @ 1:15 (1:08s)
    rest < :30
    3 x 100 Free Pull @ 1:10 (1:06s)
    rest < :30
    2 x 100 Free @ 1:05 (1st one 1:04+, didn't make 2nd one)
    rest < :30
    1 x 100 Free @ 1:00 (went 1:01)

    200 EZ

    3000 Yards

    Ending this month I had my largest yardage output ever, and I swam only once a day, no doubles. Prior to the summer months, I was averaging about 45 miles a month. Here's my last few months showing my summer training into when I joined the swim team:

    Jun- 32.46 miles (=57,137 yards, =52,246 meters)
    Jul - 29.96 miles (=52,724 yards, =48,211 meters)
    Aug - 23.03 miles (=40,532 yards, =37,063 meters)
    Sep - 64.36 miles (=113,280 yards, =103,583 meters)

    I swam almost triple what I'd done in August, and wasn't really too beaten up by it. I know I'm tired, but I'm still expecting good things to come in my next couple meets anyway.
  3. Meet today went well

    by , September 30th, 2012 at 05:13 PM (Mixing it up this year)
    Since I was coaching I really didn't get a warmup only 300 yards and then a 200 breast. Have not swam it in years and still managed a 3:22.70. I haven't even trained it in almost a year. Just a few laps hear and there.

    NOT BAD!
  4. 09.29.12 - Saturday workout

    by , September 30th, 2012 at 08:32 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Mary and Sally.


    500 Warm up

    200 Kick
    4 x 100 IM - Odds Drill, Evens Swim
    4 x 50 Kick

    4 x 50 Kick
    200 Fly down/free back - 3:15
    200 Free - 3:00
    200 Back down/free back - 3:15
    200 Free - 3:00
    200 Breast down/free back - 3:15
    4 x 50 Kick

    25 Fly - :30
    50 Bk/Br - 1:00
    100 Free - 1:30
    2 x 25 Fly - :30
    50 Bk/Br - 1:00
    2 x 100 Free - 1:30
    3 x 25 Fly - :30
    50 Bk/Br - 1:00
    3 x 100 Free - 1:30
    4 x 25 Fly - :30
    50 Bk/Br - 1:00
    4 x 100 Free - 1:30

    200 Cool down

    (4350 total)
    Swim Workouts
  5. Workout 09/29/12:

    by , September 29th, 2012 at 11:45 PM (Maple Syrup with a Side of Chlorine)
    Coached the morning Masters group today during our open house. GregJS and five others made it out and I think everyone left a tad tired, so I did my job well. Meg noted that she has had some interest, but folks plan on starting back when the fall session starts in two weeks.

    This evening I jumped in and did:

    w/u: 200 FR/200 BK/200 IM drill

    2 x Noah's Ark on 7:00 with snorkel
    - 1st: FR pull with buoy (6:32)
    - 2nd: FR swim (did extra 50: 6:51)
    1 x 50 EZ

    4 x 125 IM's on 2:00
    - fly-bk-br-fr-fr, bk-br-fr-fly-fly, ...
    4 x 50 kick on 1:00
    4 x 75 IM rotations on 1:30

    200 w/ snorkel loosen and out
    (Solo/Rec/2850 yds/50 min)

    My arms were tired after the Ark's, probably from the swimming as well as moving some furniture in the basement in my attempt to organize. I ended up doing half of the flys in the IM's as single-arm since I figured drill is better then poor technique.

    Planning on some basketball tomorrow night, after I look at some basketball shoes. My cross-trainers are low-tops, and my knees have been bothering me since last weekend.

    Here is my final yield for jelly this season, assuming the rest of the vines are picked clean by friends. You'll notice Nila modeling for your viewing enjoyment ...
    Swim Workouts
  6. meet today, it was ok

    by , September 29th, 2012 at 09:34 PM (Mixing it up this year)
    I had a 4 hour drive there and 2 hours into the drive I stopped at a rest stop and could not straighten up. My back was so locked up so I took Ibuprophen and used my tennis balls between my back and the seatback. I did manage to get someone looser.

    A good warm up then on to swims. I have to admit my 500 free was a comfortable pace and yes I could have gone faster but didn't want to. I just couldn't get excited about this meet today. I can just say I had fun and swam.
  7. Sat., Sept 29, 2012 8:00-10:00am Killer Saturday #2

    by , September 29th, 2012 at 03:32 PM (Fast Food Makes for Fast Swimming!)
    I figured that we'd be getting something like this kind of workout today, after how nice John was to us in last night's practice. The one nice part of today however, was that we didn't do any intense fin kick set (maybe he forgot).


    1000 Mix-it-up (your choice) I did 150 Free, 50 Back, with the exception of the 3rd 200 did 50 Fly Drill
    500 Kick w/ board (25 EZ, 25 Hard)
    20 x 50 Free Pull @ :50 not intense, just do them

    Bathroom break...and then:

    Main Set:

    12 x 200 as: 3 Rounds of 4 x 200 @ 5:00 each, 2:00 bonus rest between rounds
    I needed to try to keep my HR @ 170 here (kids were @ 180)
    OMG and a few other choice words were going through my head at this point
    • Round 1 (Stroke) I did Fly, Back, Breast, Fly
    • went 2:18, 2:31, 2:48, 2:20 <--not too shabby at the end, and I'm not falling apart like I used to
    • Looking forward to my 800 IM SCM in a few weeks
    --- 100 EZ
    • Round 2 (IM)
    • went 2:24, 2:26, 2:30, 2:36
    • I really started falling apart on the 3rd one of these, and the 4th one was just garbage
    --- 100 EZ - contemplated getting out here, but that not like me
    • Round 3 (Free)
    • went 2:20, 2:17, 2:14, 2:11
    • These all hurt, and the first 2 were just struggling to get going. I got a second wind and kinda pulled through on the last two
    300 EZ swim and out

    5300 Yards

    Part of this tiredness today could be all my swimming I've been doing, could be my age in relation to the workouts I'm doing, could be that I was up this morning to start work at 5:00am as well. I did leave work for a 3 hour block to swim, then returned to finish up the machinery I was working on. I still like the results I'm getting in practice, even though today pushed me just about to the failing point, in fact I would say that I did fail on this main set, which is a good thing to not have everything be so easy to do. I'll be ready to get back to it again next week.
  8. I'm back!

    by , September 29th, 2012 at 12:41 PM (A comfort swimmer's guide to easy swimming)
    I took most of the last week off from swimming. Need the break both mentally and physically. So I swam last night and then again this morning.

    Here's what I did last night:

    Friday, 9/28/12

    Warm up (700)
    200 swim - 200 kick - 200 pull - 100 scull

    Main Set: Free (1600)
    1 x 400/30sr NS - went 6:25 (3:15-3:10)
    2 x 200/3:30 build each - went 3:12, 3:10
    4 x 100/1:45 ds set - went 1:35-1:33-1:32-1:31
    8 x 50/55 ds 4 - all were around :45

    Kick: On back no board
    4 x 100/10sr (50 easy - 50 build)
    - did these on 2:30 with times 2:15-2:20

    Warm down
    100 easy back & free

    Total: 2800 meters

    Saturday, 9/29/12

    300 swim - 150 free/150 back
    200 kick - flutter w/board & snorkel
    4 x 50 pull/1:00 build -all free
    4 x 50/1:00 IM order drills
    8 x 25/30 burst + cruise IM order

    Main Set - all backstroke
    3 x 200/3:30 build each - 3:15-3:10-3:05
    3 x 100/1:45 ds to strong - 1:32-1:33-1:30
    4 x 50/1:00 25 smooth - 25 fast - 41-42 on all
    4 x 25/45 fast - ±18
    8 x 12.5/30 fast

    12 x 50/1:10
    Alternate 50 scull - 50 swim - all free

    100 IM easy warm down

    Total: 3200 yards

  9. Freestylin Sat

    Àfter spending a week with a sick wife and two sick children I finally found some time to make it to the pool.

    200 w/bouy
    200 EZ kick w/fins
    100 IM drill

    3 rounds of
    400 @ 6:20 500 pace
    5 x 100 @ 1:35 gentle descend
    4 x 50
    -- odds @ 45
    -- evens @ 50

    100 EZ

    3 x 300 @ 5:15
    --#1 100 fast 200 EZ
    --#2 200 fast 100 EZ
    --rest a extra min.
    --#3 300 for time

    100 w/d

    4900 scy

    I could really tell that I haven't been in the pool. I have been able to do some dryland so the week hasn't been a complete loss. Hopefully our house will be back to normal next week.
  10. Early Morning Sat Swim

    did 3600.

    The theme was 500's and 250's

    250s/250K (wu)
    500 sw
    250 k
    500 sw
    250 k
    500 s
    250 k
    500 s
    250 k

    100 cd

    nice endurance set. felt good after lifting last night.
    Swim Workouts
  11. Friday, Sept. 28, 2012 7:00-9:00pm

    by , September 29th, 2012 at 12:47 AM (Fast Food Makes for Fast Swimming!)
    Tonight basically amounted to a fun laid back day in the pool. The coach had the 1st half hour working with "new recruits" who were possibly joining the team, doing swimming tests, etc. and the welcome to the team kind of things with the parents, should they decide to stay. So we had our warmup to be done in the meantime.


    800 MI (25 Drill, 25 Build)
    400 Kick w/ board
    8 x 100 Free Pull @ 1:45 desc. 1-4, 5-8 (didn't go too crazy here)

    16 x 25 @ 1:00 Odds V-sit scull, Evens Streamline Back Kick

    10 x 75 Kick w/ fins @ 1:15 (25 Hard/25 EZ/25 Hard)

    Quote Originally Posted by Coach John
    "well, since I'm in a good mood...we'll do some different interesting stuff tonight...but be ready for tomorrow morning."
    I didn't like the way he ended that statement, but I'll go with it.

    8 x 25 Breaststroke @ 1:00
    • Odds Right Hand/Left Foot grab behind back
    • Evens Left Hand/Right Foot grab behind back
    Down to the other end to play on the blocks

    2 x 50s off blocks - "butt dive" entry (figure it out), V-Sit scull (forward, backward, or sideways) to the 25, then SPRINT Free back

    4 x 50s off blocks - feet first jumping streamline entry to bottom, explode off bottom to use the speed into a fast flip turn at surface, which puts you in position for a V-sit scull to the 25, then SPRINT Free back

    4 x 25s off blocks - backward (yes, backward facing jump) with the feet first streamlined entry to bottom, then explode off at a 45 degree angle SDKing to explode out for backstroke.

    500 Free Swim and out

    4300ish yards

    and wondering what tomorrow may bring. I do have to work in the morning as well fixin' stuff, but will "push pause" at work, go for a swim, return to work and complete the job. Always nice to be able to do that.
  12. Workout 09/28/12:

    by , September 28th, 2012 at 10:25 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 Fr/200 Bk/200 IM
    5 x 200 Fr on 2:50 dps with snorkel
    4 x 100 kick on 2:00
    - all out 25 shuffled first to last
    1 x 50 ez

    4 x 75 on 1:10 pull with buoy
    - o back, e free
    30 sr
    2 x 100 on 1:15 fr with paddles, right into
    4 x 75 on 1:10 swim fast
    - held :56 for bk, :51 for fr

    200 w/d with snorkel
    (Solo/Rec/3050 yds/50 min)

    Great swim tonight after feeling crummy all day. Of course, today is the first of twelve days of vacation with rain and cool temps so I lacked motivation.

    I tried to vary the workout a bit. I was able to again hit all the turns with the snorkel, although they are not as natural with the dorkel. Maintained a stroke count of 12-3 per length and good form throughout. Went after a faster rotation on the 75s and worked that last round.

    Tomorrow is the open house for our local Masters club, which I am going to start coaching. We'll start in October for a twelve week training cycle looking to improve techinique and also speed (as the two concepts are connected).
    Swim Workouts
  13. More diving

    I did a couple of easy swims at the Y over the past few days, but the highlight of this week was definitely diving practice last night. Our beginner group is still taking baby steps—working on proper technique when jumping off the board and when entering the water. I did manage to learn two more ways of going headfirst off the 3m board, in addition to the “line-up” (bending over and falling in headfirst) that we did last week. We did an exercise where we sat tucked-up on the end of the board, then tipped over forward, straightening out into a dive position on the way down. And at the very end of practice we did forward “fall-offs.” That involved standing on the end of the board, with hands up overhead in an entry position, then falling forward. If you keep your body very straight on the way down, you magically end up in a perfect vertical position by the time you enter hit water. That went from super-scary to super-fun in a big hurry!

    I woke up this morning wishing I could go back to the pool and dive some more. I had to content myself with a short swim at the Y instead. Worse, it will be a long time before I get to go off the boards again—the Queens pool where we practice is closed for 3 weeks for its annual cleaning. That means dryland practices only until late October. Bummer! Still, I’m thrilled I’m doing this at all, and very happy to have found a new activity that brings so much excitement and joy.
  14. Friday, Sept. 28

    by , September 28th, 2012 at 06:10 PM (The FAF AFAP Digest)

    30 minutes of rehab ex
    30 minutes of stretching/yoga

    Didn't feel like hitting the pool. Wrapped up in home renovation projects. Who knew picking out lighting was so time consuming and expensive.



    Warm up:

    600 various
    8 x 25 shooters w/fins @ :40
    50 EZ
    4 x 50 free @ 1:00, descend to 100 pace
    50 EZ
    3 x 50 torque drill w/paddles @ 1:15
    50 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    50 EZ

    2 x through:
    25 AFAP + 75 EZ
    50 @ 100 pace, broken for :5 @ :25 + 150 EZ
    50 AFAP, broken for :10 @ 25 + 150 EZ
    50 AFAP + 200 EZ
    100 AFASP, broken @ each 25 for :5 + 300 EZ

    Round 1: backstroke SDK/kick from the block, no fins except for 100
    11 high-12 flat (shooter)
    29 flat (16 SDK off each wall)
    26 high-27 flat (double shooter)
    27 high-28 flat (double shooter)
    Did the 100 dolphin kick w/board & fins so I could breath, went :52 high (quads on fire)

    Round 2: fly w/fins, except 100 was breast
    10 high-11 flat
    23 flat
    21 high
    23 mid
    100 breast = :58

    Total: 3850


    Pretty tired after that effort, with quite a bit of speed work.

    I will likely just take tomorrow off as usual. Lil Fort has a 5K and soccer. Though there seems to be a stomach bug going around.
    Swim Workouts , Yoga
  15. Lunchtime swim 09/28/12

    by , September 28th, 2012 at 02:41 PM (Workout Swimmer)
    This was not the day for swimming, apparently. My husband turned off my alarm last night (by accident?) so I slept in and totally missed workout this morning. Went at lunch, and didn't even have time for a 3000.

    8 x 75 warmup on 1:15 (50 free, 25 other)
    10 x 50; 2 hard on :40, one easy on 1:00, last one Sprint
    200 P @ 80%, on 2:40
    50 easy on 1:00
    2 x 75 IM no free on 1:15
    100 easy
    50 fast
    200 IM hard, on 3:00
    50 kick on 1:00
    2 x 75 free on 1:00
    100 (50 k, 50 s)
    4 x 150; swim/kick/swim by 50's building to sprint on 2:30
    100 easy cool down
    Total: 2800

    Plus, on the down side, every time I do something really hard - like the Sprints - I'm thinking - why do I want to go to meets again? I kinda like just going at a nice, leisurly pace. Don't know what's gotten into me - guess I need to have someone to race to keep me positive & remembering the fun of the race - not something I got at lunch today.
  16. Sarasota Y Sharks Masters 5:30 AM Workout -10/01/20122

    by , September 28th, 2012 at 02:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 300 4:30
    3 X 100 1:40
    1 X 200 3:00
    2 X 100 1:30
    8 X 50-descend 1-4/5-8 :45

    1 X 200 kick + 100 swim

    4 X 50 descend 1:00
    8 X 25 sprint :30 #8 on 1:00
    Two rounds, all choice.

    10 X 50 kick 1:10
    25 moderate/25 fast
    1 X 100 swim

    1 X 100 IM 2:00
    4 X 50 1:00
    Three rounds. IM'ers go round 1 fly, 2 back, 3 breast.

    1 X 150 2:00
    1 X 100 2:00
    Four rounds swim or pull free.
    Work the 150's, recover on the 100's

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  17. More IM and Key Lime Pie Update

    by , September 28th, 2012 at 01:44 PM (Chowmi's Blog)
    Well, I have been super busy but the only things that are probably of any interest are my workouts and Quest for Key Lime Pie

    First things first:

    Highlight sets from workouts this week:
    Yesterday, SCM
    12 x 50 on 1:20
    odd IM fast
    even easy free
    1:04, 2, 59, 2, 2, 59
    HOORAY! I got under a minute!
    I must say, I am completely enamoured with 75's IM. You really punch them harder than the no-man's land of a full 100IM. Plus, I really work the breast!

    Tues, SCM
    500 continuous
    100 easy/100IM sprint/100 easy/100 IMsprint/100 easy
    This was super hard. I think my IM;s were about 1:20 to 1:22.

    And now, what you have all been waiting for - my key lime pie update. I finally bought it! I have been eating a piece per day and it's 1/2 gone. The best are the merangue and the graham cracker crust. The key lime is just sort of the creamy sour punch middle that keep the merangue and crust from bumping into each other. I will happily eat the rest, but I can already tell I will be over it when I am done. Then onto something else. Maybe coconut cream pie or something.

    When's my next meet? Oct 14 - local A meet and I have entered the 50 free and 100 fly. After that will be a meet in mid Nov but there are several choices for USA and USMS and travel/no travel. Right now I don't feel like committing my entire day to a meet, so I am leaning towards doing a local A meet and getting in/out in 3 hours roundtrip.
  18. 09.28.12 - Friday workout

    by , September 28th, 2012 at 08:55 AM (Pete's swim blog)
    Swam w/ Ray, Dave, Dave, Leah, Keith and Wendy. It was Ray's 50th birthday so we had a special workout for him.

    600 Warm up

    50 x 50 - :50 Broken into 2 x 25 x 50 with a 100 Easy in between them
    I did:
    * 8 rounds of IM Order + 50 Kick
    * 2 x 50 Fly, 2 x 50 back, 2 x 50 breast, 2 x 50 free, 2 x 50 kick
    100 Easy
    Dave did 42 (?) of these fly.

    1000 Swim /w accessories - didn't even time this. I just swapped out paddles, fins, kick boards and whatever else was laying around on the pool deck every 100 yards.

    6 x 100 - 1:30 Descend (1:20, 1:18, 1:14, 1:12, 1:10, 1:08) Really burned out on the last 50 of the last 100.

    200 Easy

    (5100 Total)
    Swim Workouts
  19. Easy Recovery Day ... luv the monofin

    by , September 28th, 2012 at 08:12 AM (Mixing it up this year)
    Meet tomorrow. Not sure how I am going to feel but then again I am there for our anual meeting more than the meet.

    I have to say I LOVE THE MONOFIN! My kick is better with it, I engage my abs more and when I swim fly my stroke is closer to the surface of the water. It is tiring to do though. Christmas present?!?!?!

    500 Free
    500 Free kick w/zoomers
    500 Free w/paddles & zoomers
    10x50 shooters then fly to end w/monofin
    200 EZ

    Total 2200 meters
  20. Thurs., Sept. 27, 2012 7:00-9:00pm TEST SET DAY

    by , September 28th, 2012 at 01:10 AM (Fast Food Makes for Fast Swimming!)
    I originally wasn't going to be able to make it to swimming tonight, as my mother-in-law was out helping my sister-in-law at the farmer's market in town. She came home a lot earlier than I originally thought, so I was able to make it over to the pool just in time.
    Problem is that I wasn't exactly 'prepared' for practice, as I'd spent the past 2+ hours working outside on yardwork, cleaning up stuff, killing bad stuff, etc...basically my forearms were a bit sore. Wah Wah...suck it up James, 'cause it's GO TIME!


    3 x 200 Free Desc. @ 4:00
    Went 2:26, 2:20, 2:11 helluva warmup

    20 x 25 Kick w/ fins @ :45
    Odds - Core Kick, Evens - SDK underwater no breath
    Much easier for me now to do this

    200 Breast/200 Free stretchout

    At this point, we're told by John that the final Thursday of each month is our TEST SET DAY. Yippie... (kill me now)

    Test Set #1

    10 x 100 Free @ 1:30 Best Avg. & Heartrate
    • Avg - 1:02.5 w/ 26 HR over 10 seconds
    • Best - 1:01
    • Not Best - 1:04?
    • Got hard to keep going around #7
    200 Breast/200 Free EZ

    Test Set #2

    10 x 100 Flutter Kick w/ board NO FINS (YES!!!) @ 2:00 Best Avg. & HR
    • Avg - 1:41 w/ 22 HR over 10 seconds
    • Best - 1:38
    • Not Best - 1:42
    • Not too bad, I was the #4 fastest kicker in the group (just proves that the lack of my fin kicking ability doesn't mean much)
    • Found out that John's going to repeat this one weekly, with an award going out to the monthly, quarterly, and season-long winner.
    200 Back/200 Breast EZ

    1000 Free Pull

    5300 Yards

    John said to stretch out and relax the last 1000...then said "James and Jared, I don't want you guys going 12:00 on this now..." I said OK.
    was 5:58 @ 500, finished 12:02 for the 1000.
    I told John, 12:02. He just smiled and shook his head. I know my pace and can hold it. I did the entire 1000 with 12 strokes per length with the occasional 13 that popped in now and then.

    The assistant coach (who is also a YMCA manager at the pool I swam at) told me after practice today that I'm looking a lot better in the water. That I'm "swimming with confidence". That made me feel good. Two more weeks and I'll get to test it out in our LMSC masters meet.

    Updated September 28th, 2012 at 01:16 AM by jaadams1

    Swim Workouts , Daily Practices
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