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  1. 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
  2. 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.
  3. 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
  4. 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.
  5. 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
  6. 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.
  7. 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
  8. 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
  9. 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