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  1. Sunday with Team

    by , October 19th, 2008 at 11:53 AM (The FAF AFAP Digest)
    Dragged myself out of bed to swim with the team this morning. Wish I could've gone yesterday because they are starting LC again on Saturdays. Today:

    400 swim
    400 kick
    2 x 100 (75 drill, 25 scull)
    (I skipped a 400 pull)

    8 x 50 kick on 1:00, odd fast, evens easy (went 38-39 on the fast ones)
    50 EZ

    6 x 250, done as:
    2 x 250 on 4:10 (200 IM + 50 choice)
    2 x 250 free on 3:30
    3 x 250 stroke on 4:10 (did backstroke)
    100 EZ

    15 x 25 on :40 with fins
    4 fast underwater shooters, 1 easy (went 12-13 on the fast ones)

    200 C/D

    Total: 3500
  2. Quickie

    by , October 17th, 2008 at 04:02 PM (The FAF AFAP Digest)
    Really busy day. Had less than an hour to swim. Had planned on doing this set of Jonathan's:

    16x25 kick with finz, 3 easy/1 fast on :45
    200 easy swim
    16x25 swim 3 easy 1 fast fly on :30 easy/1:00 fast
    200 easy swim
    16x25 swim 2 easy 2 fast backstroke on :45 easy/1:15 fast
    200 easy swim
    16x25 swim 3 easy 1 fast breast on :45 easy/1:15 fast
    200 easy swim
    16x25 swim with finz 2 easy 2 fast, :30 easy/1:00 fast
    200 easy

    Needed another 30-40 minutes to get through that. So I did this instead:

    600 swim-kick-drill
    4 x 75 free on 1:30, 5 dolphin kicks off each turn

    10 x 25 kick on :45, alternate fast/easy
    10 x 25 fly on :45, alternate fast fly/easy DAB
    10 x 25 free on :45, alternate fast/easy
    10 x 25 back on :45, alternate fast/easy

    100 C/D

    Total: 2000

    Felt a bit sluggish. Going to try to do Jonathan's set early next week.
  3. Thursday (Oct. 16, 2008)

    1x300 (25 kick, 25 scull, 25 drill)
    4x350 (200 stretch, 100 breathe every 5,50 fist drill)

    Main Set
    3x400 {150 (3:40), 50 (2:10), 150 (2:50), 50 (2:00)}

    100 EZ
    16x50 lower stroke count

    100 EZ

    The main set was focusing on swimming for distance without swimming the long distance. It was cool to be able to work on technique without having to worry about swimming fast to stay on the intervals.
  4. More Backstroke

    by , October 17th, 2008 at 12:10 PM (A comfort swimmer's guide to easy swimming)
    Friday, October 17, 2008
    SCY, Solo

    1 x 500 swim free and back
    8 x 50 kick on back on 1:10, odds dolphin. evens flutter
    6 x 50 fist drill on 1:00, odds back, evens free

    Main Set
    8 x 75 back, fast on 2:00, averaged just under 1:00, I think. By the time I touch the wall, turn and focus on the clock about 2 or 3 seconds go by and I was seeing :60-:61 after each one.
    This set was hard but I surprised myself by holding the same pace throughout the set.

    1 x 400 easy free

    1 x 50 fly AFAP, went :34 from a push
    150 easy free

    Cool down
    1 x 200 easy free and back

    2600 yards
  5. Thursday, Oct. 16

    by , October 16th, 2008 at 04:43 PM (The FAF AFAP Digest)
    Forum posting interfered with my workouts a bit today. lol

    5 mile run. Turned my injured ankle just a bit.

    45 minutes in the gym

    I'm going to knock off all cross training now until after the Sprint Classic.
  6. Rest and Recovery

    by , October 16th, 2008 at 11:21 AM (A comfort swimmer's guide to easy swimming)
    Thursday, October 16, 2008
    SCY with Carrie

    300 free
    4 x 100 kick, 1 each in rev IM order
    6 x 50 Drill

    12 X 50 @ 1:00 Fist swim, odds free, evens back

    400 free :30 seconds rest 60% effort (6:05)
    300 free :20 seconds rest 70% effort (4:25)
    200 free :10 seconds rest 80% effort (2:42)
    100 90% effort (1:17)

    300 swim down- work on building speed in/out of turns. easy between the flags
    Did half free, the rest back

    2900 yards

    Yoga tonight

    Updated October 16th, 2008 at 03:39 PM by poolraat (Misc. corrections)


    gettin ready for a little swim trip.

    firday i arrive in san fran at 11:00. i will be joining 5 swimmin women for a "swim for life" 1.5 mile fund raiser under the golden gate on saturday and sunday we will be doing an alcatraz swim. i met desanne, leanne, diane, monica and cathrine at last year's eleuthera open water camp. this years camp is scheduled for dec 14 - 18 (shameless plug).

    after the weekend in SF, i'm heading to austin to swim the highland lakes challenge; 5 lakes in 5 days. hopefully i will have a chance to drop in on those longhorn masters while in the lone star.
  8. tricked again

    tuesday night coach dan tricked us.

    after about 1400 yds various warm up stuff, he had us swim a 200 for time (80% effort)

    went 2:19

    next set:
    100 easy on 2:00

    3X 150 build rest :10 50 sprint (yes, broken 200's) on 4:00

    coach said total should be -5 seconds from the 200.

    went: 2:14, 2:13, 2:12

    as we were finishing the 3rd broken 200, coach put up a 3x in front of the set.......sneaky bastard.

    round 2
    went: 2:14, 2:12, 2:10

    round 3
    went 2:13, 2:25 (calf cramp), 2:30
  9. Wednesday, Oct. 15

    by , October 15th, 2008 at 03:49 PM (The FAF AFAP Digest)
    Was having trouble with my asthma today and wheezing a lot. Had to take more rest than usual and do less lactate work. But, still, got some good work in. In general, I am doing more yardage than last fall-spring.

    My SDKs have gone to hell. Didn't focus on them much the last 6 months or so as I swimming LC and then trying to do some more aerobic work. I'm having trouble staying under as a race goes on. Don't know if it's entirely due to lack of practice or also due to worsening bronchitis/asthma flare ups of the last year. Going to practice them more frequently and continue to use the MF to see if I can improve some.

    Warm up:

    500 swim
    5 x 100 one arm fly drill on 2:00

    Main set:

    4 x 200 dolphin kick on back with MF on 3:00
    100 EZ
    6 x 25 UW shooters, no fins
    100 EZ
    5 x 50 AFAP back or fly on 3:30 with fins (went 26.5-27s or so), 50 EZ between each one
    100 EZ
    6 x 25 UW shooters, no fins (was easier the second time around)
    100 EZ
    4 x 200 dolphin kick with MF on stomach with board on 3:00
    100 EZ

    Total: 3850

    Hoping to do one of Jonathan's fast 25 sets on Friday. Might only get in 4 swims this weeks, as I'm thinking of weights and a run tomorrow and I still plan to take Saturday off.
  10. 25's with Fins

    by , October 15th, 2008 at 11:55 AM (A comfort swimmer's guide to easy swimming)
    Wednesday, October 15, 2008
    SCY, solo

    1 x 300 swim, did 150 free/150 back

    Repeat Four Times
    Do both flutter & dolphin
    {1 x 75 Moderate Kick, Rest :10
    {1 x 25 Kick AFAP
    Rest :30 after 25s

    8 x 50 odds free/ evens back @ 1:00 w/fists DPS

    Main Set
    2 times through
    #1 fly, #2 back, did these with fins (zoomers)
    (was supposed do to a 3rd round as free but ran out of time)

    4 x 25 Sprint - on 1:00
    100 Easy
    4 x 25 Sprint - on :50
    100 Easy
    4 x 25 Sprint - on :40
    100 Easy
    on fly averaged :15-:16, on back averaged :14-:15
    focused on at least 8 SDK's on each one
    My back is faster than my fly lol

    When I started into this set I thought the intervals were too long. But by the time I got to the 3rd set of 4 on :40 I was wishing I had the full minute.

    200 easy swim, free back and DAB

    2500 yards

    Will do 45 minite spin class later today.

    Updated October 15th, 2008 at 12:47 PM by poolraat

  11. Kick Fest, Oct. 14 PM

    by , October 14th, 2008 at 03:38 PM (The FAF AFAP Digest)
    600 warm up. As the shoulder was still a touch twingey, I took Tall Paul's advice and had a big kick day.

    8 x 100 kick on 1:50 (flutter or dolphin kick on back, no fins no board) (held between 1:30-1:35)
    50 EZ
    4 x 100 backstroke with fins on 2:00, negative split (went 1:03-1:04.5)
    50 EZ
    8 x 50 dolphin kick on back with MF on 1:00, #4 and #8 AFAP (Went :24 on #4, was going so fast, I crashed into the wall with my MF. Went :23.5 on #8. It's hard to do a fast flip turn with the MF)
    50 EZ
    4 x 100 back pace on 1:40 with fins (held 1:07-1:08.5)
    50 EZ
    8 x 100 flutter kick on back on 1:50 (no fins, no board, but really got bored!)
    50 EZ

    10 x 25 UW fly spin drill

    Total: 3550

    Skipped warm down, sat in hot tub. Traded MF stories with a mom who son swims in college. He has several MFs. During one workout, he got sliced by a teammate's MF in the hip/ab area and had to have stitches. Ouch!)

    Updated October 15th, 2008 at 05:24 PM by The Fortress

  12. Tuesday, October 14, 2008

    by , October 14th, 2008 at 12:00 PM (A comfort swimmer's guide to easy swimming)
    SCY, with Carrie


    300 swim
    6 x 50 kick
    6 x 50 drill

    Main set
    6 X 100 1:45 free 80% (held 1:25's)
    100 recovery kick

    6 X 75 1:20 free 85% (held 1:00)
    100 recovery kick

    6 X 50 :50 free 90% (held :37)
    100 recovery kick

    6 X 25 :30 free 95% (held :16)

    100 easy kick & DAB

    2800 yards

    1 hour of yoga tonight after work
  13. Tuesday, Oct. 14 AM

    by , October 14th, 2008 at 11:49 AM (The FAF AFAP Digest)
    Yesterday was a dead loss! Kids were out of school; spent the day driving around.

    This morning:

    60 minute spin class
    25 minutes of RC/core

    Going to swim later today.
  14. Monday, October 13, 2008

    by , October 13th, 2008 at 12:04 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    300 swim free & back
    4 x 100 flutter kick on back on 2:15 desc.
    6 x 50 drill

    Main set
    (descend the 300's, 200's, 100's down to 85% effort)
    300 free @ 5:00 (4:07)
    200 free @ 3:15 (2:36)
    100 free @ 1:45 (1:13)
    Rest 1:00
    300 back @ 5:15 (4:40)
    200 back @ 3:30 (3:00)
    100 back @ 2:00 (1:22)
    Rest 1:00

    ***mix up the following 24 X 25's:
    ***get more intense as the set continues

    12 X 25 kick on back, no board on :40
    odds dolphin, evens flutter

    12 X 25 swim IMO :40

    Cool Down
    200 easy kick swim

    3000 yards

    45 minute spinning class at noon.

    Updated October 13th, 2008 at 04:15 PM by poolraat

  15. Coney island-brighton beach open water

    CIBBOWS is a USMS open water group that i swim with when ever i am in brooklyn.

    the "loop" is 5k and consists of two lengths from the coney island pier to the end of brighton beach. the neighborhood is russian. it seems that the russians enjoy a dip in cool water, but few actually swim in it. today was a beautiful sunny day, so the beach had many people near the water but few in it until some 25 of us started our loop. the water temp was in the low 60's and felt "easy" compared to the 56 degree lake swim last wednesday. it seems to be generally accepted that fresh water feels colder than salt water...i wonder why?

    i swam with gilles, lance, terry, jonathan, and mike varying the pace throughout. there was a current running from the pier toward brighton so we started with for about 1/2 mile, turned around and swam against it to the pier and then finished back with a little assist again.

    the group has several channel alumns as well as several swimmers sharpening up for the ederle swim in two weeks.

    tomorrow is supposed to be just as beautiful...i will be back up-state.
  16. Unnatural Acts, Oct. 12

    by , October 12th, 2008 at 12:19 PM (The FAF AFAP Digest)
    Team practice at GMU:

    There was a complicated 1600 yard warm up of swim, kick, drills and sculls. I arrived late and did 800. (Don't mean to sound like Ande, lol, but I'm not a fan of quite that much warm up.)

    6 x 25 breaststroke widths, going across the pool and taking one breath between lane lines. Fun drill.
    1 x 25 breaststroke fast from the blocks
    75 easy

    4 x 100 IM on 1:50, no arms between flags, essentially hypoxic kicking with good turns
    4 x 50 stroke on :55
    4 x 100 IM kick with board on 1:50
    4 x 50 stroke on :55
    4 x 100 IM on 1:50, no arms between flags
    50 EZ

    6 x 25 fly on :30
    odds no breath
    evens 1 breath
    1 x 25 fast fly from the blocks

    practiced starts
    200 C/D

    Total: 3100


    Yoga with my daughter in the pm. We also did about 20-25 minutes of light weights. We did the Cavic exercise on the stability ball. She said my recovery was too high. lol


    Shoulder's a little twitchy from the fly set the other day. Going to do a Tall Paul pyramid kick set on Tuesday.

    Updated October 12th, 2008 at 07:37 PM by The Fortress

  17. 10/11/08 Fat Man back in the Pool

    by , October 11th, 2008 at 04:24 PM (Fat Man back in the Pool)
    Last night added the elliptical trainer to the workout since there was not pool time.

    7:45 -8:45 Aquatic Center SCY

    Coaches were busy preparing for an age group meet so we actually had a posted workout

    500 Swim
    8 x 50 on 1:00 Odd 25 stroke build, 25 Fr DPS
    Even Free Descend by 50s

    3 Rounds of:
    6 x 25 fast kick choice on :40
    4 x 50 drill/swim choice on 1:00
    2 x 100 75 free, 25 stroke all out on 1:30
    1min rest

    8 x 25 on :40 odd stroke, even fast free
    200 easy

    2950 - Its these odd rounds of sets that are darned hard for me to remember well enough to get them logged.

    Out of the pool and off to the Church for a service project, then back to the house to take family to lunch and catch a few minutes of the Horns womping the OU Dirt Burglars. Fine final score.
  18. Fun with Fins

    by , October 11th, 2008 at 01:21 PM (A comfort swimmer's guide to easy swimming)
    Saturday, October 11, 2008
    SCY with Carrie

    300 swim free and back
    200 kick, IMO with board
    300 free pull w/paddles and buoy
    200 kick, no board rev IMO

    1 x 500 free

    6 X 50 free 1:00 1-3: 1st 25 B5/2nd 25 B3
    4-6: 1st 25 B3/2nd 25 B5

    Rest of the set done with fins
    4 X 25 free :30 70%, 80%, 90% 100% effort by 25's
    1:00 rest

    2 x (50 free afap + 200 easy swim/kick on 5:00)
    went 27 on the 50's

    4 X 25 fly :30 70%, 80%, 90%, 100% effort by 25's
    1:00 rest

    2 x (50 stroke afap + 200 easy swim/kick on 5:00)
    fly on 1st one went :29, back on 2nd one went :28

    3000 yards

  19. Fly Day

    by , October 10th, 2008 at 03:40 PM (The FAF AFAP Digest)
    I'm pretty sore and tired from training. I haven't had a day off since Sept. 26. Usually I take Saturdays off, but last weekend, a beautiful fall day and the lure of the running trail beguiled me. Really looking forward to taking tomorrow off! And I almost never say that. lol

    Today was my scheduled day for doing a fly set to help my 100 fly. I'm trying to take the advice given in the "Training for the 100 Fly" thread. Was deciding between sets given to me by Cream Puff, Jeff Roddin and Greg Shaw. Decided to do Greg Shaw's 10 x 75 fly set. As you can see below, I gave myself a generous interval (as he suggested) to hold form. I used fins because there is no way I can swim that much fly without them without shoulder pain. I did this set in September, but had to alternate fly and one arm fly drill. This time, I did it all fly.

    600 warm up
    200 fly drills
    4 x 25 build

    10 x 75 fly on 2:00 with fins (held 49-50)
    (probably should have done a 25 easy after each 75 rather than hanging on the wall)

    200 EZ

    3 x (5 x 50) on 1:00:

    #1 backstroke:
    1-3 descend
    4, AFAP with fins (27-28)
    5, EZ DAB
    #2 backstroke kick:
    1-3 descend
    4, AFAP with fins (27-28)
    5, EZ DAB
    #3 backstroke:
    1-3 DPS
    4, AFAP with fins (27)
    5, EZ DAB
    100 easy

    Total: 2700

    Updated October 10th, 2008 at 05:40 PM by The Fortress

  20. Fat Man back in the Pool 10/09/08

    by , October 10th, 2008 at 12:25 PM (Fat Man back in the Pool)
    Wednesday afternoon was spent with the cardiologist on the quarterly checkup. Been swimming since 7/2 but with travel it is about 2.5 times per week. Looks like I am going to have to add more exercise into the program and start watching the calories.

    Thursday Evening - New Territory Pool SCY
    300 swim
    200 kick drill
    16 x 25 sprint fr kick 1-12 on :25, 13-16 on :20 (I would love to get some breast stroke kick in one of these days)

    4 x (4 x50 Free des 1-4, 2 x 25 all out, 100 ez) Sets 1 & 2 on 1:00 Sets 3 & 4 on :55, would start set at :38, and drop to :32 Not enough transition time to get out of fins, so breast pull w fly kick on the 25s.

    150 warm down

    2600 yards.

    I was definitely tired after this one. I am hoping that we will get into some mid-distance stroke work soon.

    This morning was the last PT & Massage session under the current Rx. Need to get re-evaluated by the Orthopedic MD. The shoulder is stronger that when I started on 8/27. Still getting knotting in the lats.

    I will be continuing the PT Exercises and discuss lifting with the Dr. Also need to find an affordable sports massage in the area.