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  1. Cross Training Day, Thursday, Oct. 9

    by , October 9th, 2008 at 12:19 PM (The FAF AFAP Digest)
    60 minute spin class

    I'm having fun with the spinning. Going to try to keep in up 2x a week. Hamstrings not as sore now.

    70 minutes in the gym

    Did mostly light weights, some core and RC work. I'm obsessed with the double cable free motion machine. One of the trainers at my gym gave me some advice on how to do "push ups" and tricep presses different ways on the machine. (I never do push ups the conventional way.) Did some dead lifts today for the first time since July. Trying to get back to doing a few heavy weights, despite the fact that I generally dislike them intensely. Made myself stretch. I'm usually rather lazy about that.
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  2. Wednesday, October 8

    by , October 8th, 2008 at 03:23 PM (The FAF AFAP Digest)
    5 mile run

    Mermaid workout:

    400 swim
    300 IM drill

    16 x 25 UW fly spin drill with MF (4 each on stomach, left side, right side, back)

    8 x 100 dolphin kick with MF FAST on 2:00 (alternate on back and on stomach with board, held 58-1:00 -- ouch!!)
    200 EZ

    10 x 50 hypoxic backstroke on 1:00, kick UW 15 meters each length and then cruise backstroke to the wall, took a 50 EZ DAB after 5 50s

    100 EZ
    50 fly AFAP with fins (26.5 or so ... no digital clock)
    100 EZ

    Total: 3000
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  3. Fat man back in the Water 9/8/08

    by , October 8th, 2008 at 01:56 PM (Fat Man back in the Pool)
    Missed Thursday (younger brother broke his heel and I ended up minding his 3 kids). Saturday - 8 hours of post Hurricane Ike debris clearing at Scout Camp.

    10/6/08 - COM Pool - Midland TX SCY
    quick trip into town - left my fins at home

    400 Swim
    2 x 100 drill
    4 x 100 free dps
    4 x 50 fly/bk
    4 x 50 bk/br
    4 x 50 br/fr
    4 x 50 BR fast
    100 easy

    Note to self, travel with zoomers and ice pack.

    10/07/08 New Territory Pool SCY
    stretch cord work out in AM.

    400 Warm up
    12 x 50 Free descend 1-4, 5-8, 9-12 on 1:00
    3 x 100 Free constant fast on 3:00
    100 easy
    Repeat set 3 x

    worked with zoomers then fins. Cut 1 x 50 on 2nd set and 2 x 50s on 3rd. Needed a little more recovery time after hammering the every fourth all out.

    My shoulder was sore from the no-fins Monday and schlepping gear through the airports. I iced the shoulder before workout and afterwards.

    This AM was PT, next to last session with therapist before review with the Dr. Strength is up and flexibility has improved. Still getting shoulder muscles knotted up but not as bad.

    Will have to look for another sports massage option when the prescription runs out.
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  4. Wednesday, October 8, 2008

    by , October 8th, 2008 at 11:32 AM (A comfort swimmer's guide to easy swimming)
    SCY with Carrie

    Warmup
    300 swim, did 150 free/150 back
    3 x 100 kick, 1-2 on back on 2:10, 3 breast kick with board
    4 x 50 as 25 drill/25 swim dps
    8 x 25 on :40 IMO

    Main Set
    8 x 100 on 2:00, odds IM, evens free, (ave 1:30 on IM, 1:22 on free)
    8 x 25 kick on back, on :45 done as 1/2 UW SDK - 1/2 flutter kick on surface
    (Goal was to count kicks on 1st one, then hold that count and try for more dist. Was doing 12-13 yds on 15 kicks)
    6 x 50 back on 1:00
    4 x 50 on 1:15, 1 & 3 25 fly/25 free and 2 & 4 25 free/25 fly

    100 free/DAB to cool down

    2600 yards


    45 minute spin class at noon.


    I had some extra time in the evening so I got out the Monofin and went to the pool for about an hour and did the following.

    Short Warmup consisting of:
    200 swim free and back
    2 x 100 flutter and dolphin kick on back
    2 x 50 drill

    Main Set
    4 x 100 kick w/ monofin on 1:45, odds on back, evens on belly w/board. (ave 1:12-15)
    4 x 50 free on :55
    8 x 25 spin drill w/ monofin on :45, by doing 4 kicks in each position, I can almost cover the entire 25 in 1 cycle
    4 x 50 free on :55
    rest an additional 1:00
    50 fly as 25 at about 90% then 25 afap. went :34
    cooldown with 200 easy free and DAB

    Total 1750 y

    Updated October 9th, 2008 at 01:22 PM by poolraat

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  5. Tuesday, October 7, 2008

    by , October 8th, 2008 at 12:17 AM (A comfort swimmer's guide to easy swimming)
    Solo, SCY

    Warm up
    300 free
    6 x 50 kick as 25 fast/25 easy
    odds flutter, evens dolphin
    6 x 50 drill


    Set 1
    16 X 25 - in groups of 4 - IMO:
    #1: kick 12.5/ swim 12.5, #2 build up
    #3 build down, #4 sprint
    1 x 100 easy swim
    1 x 200 freeon 3:30
    2 x 100 flutter kick on back on 2:10
    4 x 50 free on :55

    Set 2
    6 X 100 back on 2:00
    rest extra 1:00
    1 x 100 back broken as:
    50 @ 80% effort -:10 seconds rest - 50 @ 100% effort (went :37, :36)
    1 x 100 easy kick/swim

    4 x 50 free on 1:00 alternate breathe
    1 x 50 fly as 25 @ 80%/25 @ 100% (went :35)

    4 x 50 free on 1:00
    1 x 50 back as 25 @ 80%/25 @ 100% (went :34)

    300 easy swim as 150 free/150 back

    3600 yards
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  6. Tuesday, Oct. 7

    by , October 7th, 2008 at 03:19 PM (The FAF AFAP Digest)
    SCY, solo:

    750 warm up (swim, kick, drills)

    Hypoxic SDK set:

    10 x 25 shooters with MF on :35
    1 minute rest
    10 x 25 UW fly spin drill with MF on :35 (this is one of my fav drills, hadn't done it in awhile)

    Main set (one of JMiller's workouts modified)(shoulder a bit sore, swam with fins):

    1 x (4 x 100 free + 50 IM on 2:30)
    1 x (4 x 100 kick + 50 free on 2:30)
    2 x (4 x 50 fly or fly drill on 1:00 + 2 x 100 free on 2:00)
    2 x (4 x 50 back on :45 + 2 x 100 kick on 1:30)

    100 EZ
    50 back AFAP with fins from push (cramped) (:27)
    200 C/D

    Total: 4300
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  7. Sprint Classic Entries

    by , October 6th, 2008 at 10:23 PM (The FAF AFAP Digest)
    Entries for the Sprint Classic on October 26 are in:

    100 fly
    50 fly (gridge with Stevenson)
    50 free
    25 back
    25 breast
    25 fly
    25 free

    I briefly contemplated swimming the 50 back instead of the 100 fly, but didn't want further sprinter abuse. And I need to see if my increased aerobic work and the fly sets I did before the NC meet will aid in piano avoidance.
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  8. last lake day?

    terry and i met at the parking lot at 4:30.
    air temp in the low 50's.
    got to the lake at 5:00.

    we decided to swim for 30 minutes (15 out and 15 back). the water temp is now at 56 - 57 degrees and with freezing temperatures in the forcast tonight, will continue to drop a degree or two per day.

    i walked in up to my thighs and dove in. terry was already swimming and it took me a couple of minutes to catch up and find my pace.

    we agreed to swim down the middle to avoid the shadow on the western side of the lake. the sun however was weak and didn't offer much comfort.

    at 15 minutes, we were close enough to "the point" that we decided to continue on and reached it at aprox 19 minutes. i felt good and except for a few toes, felt no chill.

    some clouds rolled in and so there was no sun i swam to the west end and along the shore. there is a white rock cliff wall that signals we are about three hundred yards to the rock slab where our bikes were laying. i'm not sure wheather it was the anticipation of exit into cold air or if i had just been blocking it out of my mind, but i suddenly felt chilled.

    we changed and rode out. my hands and feet still cold when i got into my car. we agreed to play the week by ear. a warm sunny day will certainly invite another swim or two.

    i'm ready for the SF bay..... bring it on!
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  9. woodstock film festival

    clare and i spent the last 4 days attending as many screenings as we could in between my swimming schedule. the films we saw were: pride and glory directed by gavin o'connor at the tinker st theater in woodstock. explicit ills directed by mark weber; gospel hill directed by giancarlo esposito; the great buck howard directed by sean mc ginly were all shown at the rosendale theater (you guessed it...in rosendale). the rosendale theater is a family owned single screen theater with wooden floors and a (non film festival) 6 dollar admission. they avoid the big hollywood blockbusters and instead focus on indy, foreign and documentary films. we are loyal supporters of this venue and attend at least two films per month often without even knowing whats playing.

    chow time....more later.
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  10. Oct. 3

    by , October 6th, 2008 at 06:24 PM (The FAF AFAP Digest)
    Oops, skipped Oct 3. I actually did the spin class on the 3rd, not the 2nd. After spinning, I did a quick speed workout that hurt like hell:

    700 warm up
    200 fly drills
    4 x 25 build
    8 x 50 on 3:00 AFAP, 50 EZ after each
    200 C/D

    Total: 2000
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  11. Oct. 6

    by , October 6th, 2008 at 06:18 PM (The FAF AFAP Digest)
    60 minute spin class. Hamstrings not as sore as last time.

    70 minutes in gym right after doing light weights, core and RC. My left shoulder is a bit sore from shirking my RC exercises the last 10 days or so.
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  12. Oct. 5

    by , October 6th, 2008 at 06:17 PM (The FAF AFAP Digest)
    SCY practice with my team:

    700 warm up (missed 500)

    4 x 100 IM on 1:40
    100 kick on 2:00
    4 x 100 free pull on 1:20
    100 kick on 2:00
    4 x 100 stroke on 1:40
    100 kick on 2:00
    4 x 100 IM on 1:40
    100 kick
    50 EZ

    20 x 25, 3 EZ on :30, 1 AFAP on 1:00
    100 EZ

    Total: 3350
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  13. Oct. 4

    by , October 6th, 2008 at 06:15 PM (The FAF AFAP Digest)
    5 mile run
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  14. Oct. 2

    by , October 6th, 2008 at 06:12 PM (The FAF AFAP Digest)
    60 minute spin class. I'm trying out spin classes to get some extra cardio.

    Afternoon swim:

    600 warm up
    5 x (100 single arm fly drill on 1:30, 200 MF dolphin kick with board or on back on 2:45)
    50 EZ
    2 x (200 back on 3:00, 150 back on 2:30, 100 back on 1:30, 50 back on :45) Swam it with fins.
    50 EZ
    10 x 50 on 1:00, alternate drill and fast flutter kick with board
    200 C/D

    Total: 3900
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  15. Oct. 1

    by , October 6th, 2008 at 06:08 PM (The FAF AFAP Digest)
    80 minutes at the gym in the morning doing lights weights, core and RC work.

    Afternoon swim:

    I modified one of SwimStud's fav ladder sets to include more kicking and drills:

    600 warm up
    200 drill
    Main set = 3 x (200 kick, 200 swim, 2 x 100, 4 x 50, 8 x 25, 50 EZ). I did it like this:

    #1

    200 dolphin kick on back with MF on 3:00 (went 2:20)
    200 free smooth on 3:00
    2 x 100 dolphin kick with MF with board on 1:30 (went 1:05ish)
    4 x 50 single arm fly drill with MF on 1:00
    8 x 25 fast flutter kick with board (ouch!)
    50 EZ

    #2

    200 dolphin kick on back with MF on 3:00 (went 2:20)
    200 free smooth on 3:00
    2 x 100 single arm fly drill on 1:45
    4 x 50 IM order (fly-back, back-breast, breast-free, free-fly) on 1:00
    8 x 25 fast flutter kick with board (ouch!)
    50 EZ

    #3

    200 dolphin kick on back with MF on 3:00 (went 2:20ish)
    200 free smooth on 3:00
    2 x 100 kick with board and MF on 1:30 (went 1:05ish)
    4 x 50 roll backstroke drill on :50
    8 x 25, alternate EZ and AFAP free
    50 EZ

    200 C/D

    Total: 4100

    Updated October 7th, 2008 at 03:35 PM by The Fortress

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  16. Sept. 30

    by , October 6th, 2008 at 05:58 PM (The FAF AFAP Digest)
    8 mile trail run. Felt fabulous.

    I sprained my ankle running down a hill about 4 weeks ago. I'm is is slo-mo recovery.
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  17. Sept 29

    by , October 6th, 2008 at 05:55 PM (The FAF AFAP Digest)
    700 warm up (swim, kick)
    300 IM drill (no br)

    5 x 100 back on 1:45
    4 x 100 back on 1:40
    3 x 100 back on 1:35
    2 x 100 back on 1:30
    1 x 100 back on 1:25

    200 C/D

    Total: 2700
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  18. Sept. 28

    by , October 6th, 2008 at 05:53 PM (The FAF AFAP Digest)
    Very tired after the meet, but decided to exercise, as I had rested a few days for the meet.

    2 mile run
    20 minutes cycling
    75 minutes of yoga

    (I don't usually do yoga. But my kid's coach has asked that I take my kid, so I'm a bit reluctantly joining in. I can't tell that it's really made any difference so far.)
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  19. Sept. 27

    by , October 6th, 2008 at 05:51 PM (The FAF AFAP Digest)
    I've decided to back date the blog to Sept. 27, the day of my first SCY meet this season. I traveled to NC with the Hulk and swam at a beautiful facility, The Triangle Aquatic Center. Met Geek and Wookiee!

    Events:

    50 fly, 27.5
    50 back, 29.1 (mediocre turn)
    100 back 1:04.7 (only got a toe on the third turn)

    Happy with the times though! My 50s were both 1.3 seconds faster than I started out last year. I only rested a few days for the meet.

    Need to work on my backstroke turns. I'm either jamming them or missing the wall. With the added strength from lifting and the B70, I need take only 2 strokes at the flags before I flip.

    Updated October 6th, 2008 at 08:10 PM by The Fortress

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  20. Monday, October 6, 2008

    by , October 6th, 2008 at 12:57 PM (A comfort swimmer's guide to easy swimming)
    SCY, solo

    Warm up
    1 x 400 free and back
    4 x 100 kick on back, no board, odds dolphin, evens flutter, RI :15
    4 x 50 drill

    Main Set
    4 X 200 back, broken @ 150 (:15 seconds rest) - 50 @ 90% effort: on 4:00
    (averaged 2:15 on 150's, :40 on 50's)
    1 x 100 recovery kick

    8 X 100 broken as 75 free(:10 seconds rest) - 25 fly @ 100% effort: on 2:00
    (averaged 1:02 on 75's, and :17 on 25 fly)
    1 x 100 recovery kick

    Cool Down
    100 easy swim and DAB

    2900 yards

    Will do 45 min spin class at noon
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