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  1. Friday 9/21/12

    Friday 9/21 (Friday Fly Day)

    PM only SCY

    Been sick all week so this was my first day back in the water, and it was rough. I jumped into the club workout in media res.

    3x200 @ 3:00 IM (I did FR to warm up on both rounds), #1 drill, #2 DPS, #3 build each 50
    4x75 @ 1:15 25 kick FAST/50 drill
    4x25 @ :30 25 under H2O/25 FAST

    300 @ 5:00 kick w/ fins FAST FL on back
    4x50 @ 1:00 FR drill
    12x25 @ :25 FAST (RD1: 1 FL/1 FR, RD2: 2 FL/1 FR)

    200 EZ

    Total: 3800

    A large portion of this workout was fly, but I did most of it freestyle to try and get my feel for the water back.
    Swim Workouts
  2. Friday, Sept 21 - End of a Tough Week

    Gave blood Monday afternoon and it zonked me. I could hardly stay awake through dinner. So I went to sleep right after eating. Then, since I didn't spend anytime with my girls Monday night, I stayed home Tuesday morning to see them and walk them to school. Then I was out of town Tuesady night and Wednesday morning, so didn't swim Wednesday either. Made it to small group Thursday and back to the pool today. Work is really busy and stressful and we are in the middle of replacing all of the flooring in our house. One bright spot this week is that Dad seems to have turned a corner and started to slowly get better. All that adds up to a lot of stress, a lack of sleep, and a whooped David. I was present at the pool, but that was about it.

    Swam with Dave B, Dave M, Peter, and Ray. Really shortened my workout hoping to be better tomorrow.

    3x300 Free on 4:30
    100 Back
    8x150 Swim/Kick/Swim on 2:30 (alternated Free/Back)
    200 Free
    8x75 Free on 1:15
    8x50 on :50 Back w/paddles
    100 Back
    100 Free

    3600 yards
    80 minutes

    The weekend doesn't look much better. Swim at 5:00. Men's breakfast at 7:30. Then start putting in flooring the rest of the weekend. My wife has suggested skipping swimming and just start on the floors - fortunately she will still be asleep when I leave.
  3. Friday, Sept. 21

    by , September 21st, 2012 at 04:50 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    10 x 25 DPK shooters w/fins @ :40
    50 EZ
    8 x 25 burst + cruise @ 1:00
    50 EZ

    Main Set:

    3 x through w/fins:

    25 AFAP kick + 75 EZ
    50 AFAP swim, broken @ 25 for :10 + 150 EZ
    50 AFAP + 150 EZ

    Round 1: flutter kick w/board (11 flat), 50 fly/back (22 flat), 50 fly (23 low)
    Round 2: back shooter (9 low), 50 fly/back (21 high), 50 breast (28 flat)
    Round 3: belly shooter (9 high), 50 fly/back (21 high), 50 back shooter (20 high)

    4 x (25 barge kick w/board + 25 EZ kick) @ 1:30
    50 EZ

    Total: 2900


    Felt sore and tired during warm up, though times today were solid. In retrospect, I should have designated this as a recovery week and skipped drylands. This was 5 weeks in a row of drylands, and I usually only go 3-4 before taking a week off. So I'll just do swim + yoga next week, then gear up drylands for another 3 weeks, then take a week off before the Sprint Classic on Oct. 28. I guess I need to pay more attention to my FLOG!

    Got a deep tissue massage today. Should've booked it for longer. Oh well. My forearms were apparently a mess.
    Swim Workouts
  4. Friday, Sept. 21, 2012 10:30-11:30am in Oregon

    by , September 21st, 2012 at 04:48 PM (Fast Food Makes for Fast Swimming!)
    Yep, that's right. I'm pulling a PWB and practicing at a different location today. I ended up having to come down to Oregon City, OR today to pick up certified copies of my divorce paperwork from my first marriage that ended in 2004 (for my daughter's passport). It was a big enough hassle that I got 5 copies of it today, so I won't have to return in the future.

    Well, I was only 10 miles away from the town where I lived in, and coached with the swim team for 4 years in Canby, OR. I dropped in there and surprised the guys at the pool too. We had a good talk about the fires in Wenatchee, and life in general. Then I got into the pool with a "don't worry about it" fee...always the best!

    Pool was 85 degrees, but it actually felt pretty good. The pool is mostly used by seniors in the area, beside the swim team in the afternoon, but they have to keep the majority of the people happy.


    I did a workout similar to my age group team workouts, yet different to my liking.


    5 x 100 Free @ 1:30 (1:08s felt easy)
    12 x 25 w/ fins @ :30
    • Odds SDK on back 1/2way underwater
    • Evens Fly, Back, Free, Fly, Back, Free (ALL FAST)
    200 Free Pull

    Kick Set: no rest between, just stayed on interval

    4 x 100 Kick w/ board @ 1:55 (went 1:37-1:42s)
    4 x 75 SDKick on back w/ fins @ 1:15 (went :55s)
    4 x 50 Kick w/ board @ :50 (went :46s)
    4 x 25 SDKick on back w/ fins @ :20 (went :15-:16s) These were "fun".

    Main Set:

    1 x 100 Free Pull @ 1:30 (went 1:08)
    2 x 50 Free Fast @ 1:00 (:31s)
    1 x 200 Free Pull @ 2:30 (went 2:11)
    2 x 50 Free Fast @ 1:00 (:31s)
    1 x 300 Free Pull @ 3:30 (went 3:15) (1:05avg)
    2 x 50 Free Fast @ 1:00 (:32s)
    1 x 400 Free Pull @ 4:30 (went 4:22)
    2 x 50 Free Semi-Fast @ 1:00 (:33s)

    100 EZEZ

    3500 Yards

    Nathan and David were surprised at my performance during this swim. They do believe I'll be under 5:00 in the 500 this year.

    I also found out that my normal swim practice back in Wenatchee is cancelled again tonight due to the smoke in the pool area. I guess no need to rush home to 'double it up'.

    Now I can just visit the grandparents for a while before my 5+ hour return trip home.
  5. Friday September 21st - AM Swim

    At home with Susan.

    Warm-up (1000)
    1 x 200 easy free
    4 x 50 drill
    4 x 100 @ 1:45, gentle descend free, just focus on warming up the body
    4 x 50 @ :50 build each to fast

    Set I (1200 set / 2200 total)
    6 x 25 @ :40 underwater SDK w/monofin
    6 x 100 @ 1:30 dolphin kick with fins, even on front, odd on back
    6 x 50 @ :45 back kick with fins
    6 x 25 @ :40 underwater SDK w/fins

    Set II (1200 set / 3600 total)
    3 x
    * 4 x 50 @ 1:00 free, odd focus on technique, evens fast - went :30 .. :32
    * 4 x 50 @ 1:10 choice, odd focus on technique, even fast - went back (:37, :37), breast (:37, :39), back (:35, :37) by round

    Set III (600 set / 4000 total)
    2 x 200 pull @ 2:40, 2:50
    2 x 100 pull @ 1:20, 1:25

    ** 4000**

    I felt slow and sore for the first part of this workout, but I eventually warmed up enough to do fairly well in the main set.
    Swim Workouts
  6. Fast Fri Sep 21st, 2012

    by , September 21st, 2012 at 03:07 PM (Ande's Swimming Blog)
    Fast Fri Sep 21st, 2012

    Whitney coached
    Mabel Davis pool was 77, several swimmers wore wet suits, I love cool pools

    6:00 - 7:30
    swam with Jim, Korey, & Keith
    beside Chris, tyler, Jeff, & [ame=""]U.S. Masters Swimming Discussion Forums[/ame]

    Warm up
    did 900 to 100

    Main Set

    6 rounds of:
    100 free fast 100 free easy (on 5:00)
    100 choice fast 100 easy (on 5:00)
    did all from a push except for my last one
    did all FR except for last 2 fast choice 100's which were kick 1:24 & 1:20
    started out FR held 1:09, 10 & 11, 1:07 on last

    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships

    2013 South Central SCY Zone Championships
    Return to UT in early April, 2013
    The 1st time since 1999!
    Tentative dates: Fri Apr 5 - Sun Apr 7
    it wont be
    April 19 - 21 UT Swim Center Events Schedule say there's the TXLA Long Course Kick Off
    26, 27, 28 is too close to nats so it's likely to be 5, 6, 7 or 12, 13, 14
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout -09/22/20122

    by , September 21st, 2012 at 02:23 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 250 4:00
    2 X 200 3:15
    3 X 100 1:30
    4 X 50 descend 1:00

    1 X 200 kick 4:30
    8 X 50 kick 1:00
    1 X 100 swim

    1 X 150 2:15
    1 X 75 fast 1:45
    Four rounds, freestyle. Swim or pull.

    2 X 50 build to fast 1:15
    1 X 100 fast 2:00
    2 X 50 sprint 1:15 #2 on 2:15
    Four rounds, choice.

    8 X 50 1:15
    25 underwater(fins optional)/25 fast

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  8. 09.21.12 - Friday workout

    by , September 21st, 2012 at 01:20 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Leah and Ray. Just got back from donating platelets so here's my fuzzy recollection of what we did today.


    600 Warm up

    5 x 300 - 4:30 (Odds IM, Evens Free)
    100 Easy

    8 x 150 - 2:30 (50 Kick sandwiched inside a 100 IM)
    100 Easy

    8 x 75 - 1:15
    * 1-4 Convert fly to back
    * 5-8 Convert back to breast

    8 x 50 Pull - :50 2 Easy/2 Hard
    Made :27-:28 on the hard

    200 Cool down

    (4700 Total)
    Swim Workouts
  9. Friday, 9/21/12

    by , September 21st, 2012 at 12:09 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Did this workout a year ago.

    Warm up (700)
    300 free
    400 --> Alternate: 25 kick - 25 Drill - 25 Scull - 25 Swim

    Swim Sets
    4 x 100 Free/1:40 build each
    - times were 1:20± on these

    10 x 50/1:00 Every 3rd FAST
    - did this set all back, fast ones 37±, the rest were around 45

    8 x 50/1:15 - 12.5 smooth then accelerate into the Wall, Tight, Fast Turn, tight streamline with fast, narrow SDK and explosive breakout and burst to mid pool, then smooth to finish.
    - did 1-4 free, 5-6 fly, 7-8 back.

    4 x 50/1:00 Pace
    - free, at 38±

    1 x 400 IM Kick

    1 x 400 pull, free w/buoy and snorkel

    Total: 3000 yards
  10. Thursday, 9/20/12

    by , September 21st, 2012 at 11:52 AM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Recovery day today. Am pretty sore since I resumed strenght training after a 2 month lay off.
    Took this from Leslie's HIT week 36.

    200 swim
    200 IM drill
    100 kick
    4 x 25 scull
    8 x 25 shooters w/fins @ :45

    Main Sets:
    4 x 50 free drill @ :30 RI
    4 x 25 human drill @ :20 RI
    4 x 25 free DPS @ :20 RI
    4 x 25 1 breath free @ :30 RI
    50 EZ

    4 x 25 breast drill @ :30 RI
    4 x 25 breast DPS @ :20 RI
    4 x 25 breast kick @ :30 RI
    1 x 100 IM kick
    50 EZ

    4 x 50 back drill @ 30 RI
    4 x 25 back DPS @ :20 RI
    4 x 25 back swim strong @ :45

    100 EZ

    Total: 2300 meters
  11. Diving!

    Last night I attended my first diving practice. Not diving as in racing starts, but springboard diving!

    The team I swim for—Team New York Aquatics—added a diving team in January of 2011. Last March the local meet we held included a diving competition. I stuck around and watched. I saw not only former collegiate divers doing spectacular things, but also some of my lanemates who were relative beginners doing credible dives. I was smitten, and decided that I had to try it out.

    Over the spring and summer I stayed pretty busy swimming but kept the diving in mind. So last week when I got a team email about a diving boot camp for anyone interested in trying out the sport, I signed up right away. I spent last Sunday afternoon learning some basics, and then ventured out to Queens last night for my first session on the boards.

    And I loved it! Our coach is really great, and really focused on doing the basics right and progressing slowly, so the beginners group (there are five of us) just worked on jumping off the board correctly and doing some forward line-ups (basically getting your body aligned, bending over at the waist, then falling off the board in a diving position. We did these skills off both the 1m and 3m boards. The latter was a little scary at first, but having keys to focus on for each skill was helpful.

    And for the record, that jumping off the board thing—it’s a little harder than it looks! The technique is a little different than jumping on land—you want to use your legs to push the board down as powerfully as possible, then get yourself into a straight, stiff line by the time the board reaches its lowest point so that it can vault you up into the air as high as possible when it rebounds. That means straightening out the spine, which is designed with curves to absorb shocks—a good thing in real life, a bad thing if you want to fly as high as possible off a springboard (or glide as far and fast as possible after flipturns)., A lot of our dryland work last night focused on getting that straight spine.

    I have absolutely no background in diving. I did take a trampoline class in college, and loved that, so the idea of eventually being able to do flips in the air again appeals to me. I plan to try this diving stuff over the next few weeks or months and decide if it’s a keeper as an activity. Some questions I have: Can I do this without too much risk of an injury that will affect my swim training (I’m especially worried about my wrists and elbows—they’ve already proven somewhat delicate)? Will I be too scared once we progress to more complex skills? Is taking up springboard diving in one’s mid-40s completely insane? And if it is, do I care?

    Answers to all these will come soon enough. For now, I’m having fun learning some new skills in a new sport!
  12. Friday, 09/21/12

    by , September 21st, 2012 at 09:04 AM (Workout Swimmer)
    Got in the lane beside Sela today - wise choice as the workout went by.

    500 back/free
    500 Pull
    5 x 100 fly/free/breast/free on 1:30
    12 x 100 on 1:20
    100 easy
    10 x 50 kick on 1:00
    8 x 25 4 cycle speedplay on :30
    100 easy
    3 x 200, free/pull/breast
    500 P neg split
    100 breast easy
    2 x 50 fly/free
    100 easy
    Total: 5000

    It is still so hard for me to do 1:20's over and over and over again. I long for the day when they feel like 1:30's do now. Working fairly hard (80%?) I come in around 1:12/13 consistently. I want that to be coming in at 08/09 consistently. BUT, I can feel myself getting stronger!!
    Swam beside Sela today, and also one wave behind (so I left 5 sec behind her) - and easily caught up and passed her on each of the 12 x 100. I'm hoping if I do this enough that she will soon relinquish the lead position to me if we are forced into the same lane. Especially since my actual goal is to be able to do 100's on the 1:15 with the "ease" that I do 1:20's now. Then I'll bet my 500 free would have a rockin' time! Still, gotta admit doing 9 x 200 on 2:40 & 12 x 100 on 1:20 is bound to help the 400 & 800 free that I'm doing in October (3 weeks away?!). The knee has been nicely cooperative this week & I've been able to get in some good breaststroke. Tomorrow I've got a tennis match during ATAC practice, so will attempt to get in a little bit on my own in the afternoon - if only to stretch out the muscles I'm not used to using!

    Updated September 21st, 2012 at 04:42 PM by Celestial

  13. LCM distance day but still need recovery

    by , September 21st, 2012 at 08:13 AM (Mixing it up this year)
    I will try doing sprints tomorrow at the Y in the short course pool. Today just seemed best to do distance even though I need another float day.

    Taper starts next week for my big fall meet.

    500 free
    500 kick w/zoomers
    4x400@7:00 w/paddles & bour descending went 6:26, 6:15, 6:08, 6:01 really wanted to go under 6 but couldn't get there today.

    400 EZ

    Total 3000 meters