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  1. Friday 10/12/12

    Friday 10/12

    PM only SCY

    "Friday Fly Day"

    500 swim 4/6/2 turns
    10x100 FR
    1 @ 1:45 3R/3 Full/3L/3 Full strokes
    1 @ 1:20 D1-5 w/ FAST turns

    8x150 @ 2:10 100 pull w/ kickboard between legs/50 FAST FR kick w/ board

    1x (was supposed to be 2x but I had a recruiting dinner to get to so I only had time for one round)
    8x25 @ :40 FAST FL kick under H2O
    4x75 @ 1:15 25 drill/50 DPS FL
    6x25 @ :35 FAST FL kick under H2O
    8x75
    1 @ :55 aerobic FR
    1 @ 1:10 FAST FL (held :46 - :47)

    150 EZ

    Total: 4100
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    Swim Workouts
  2. maybe im crazy.

    by , October 12th, 2012 at 08:54 PM (Colleen Conway's blog)
    But I want to go 52 in the 100 fly. My best time in highschool as a junior was a 1.00.14. Obviously I dont think that is the best I can do. I wasn't training right, actually I was training a lot of distance, wasnt eating properly and didn't have all the advantages of being an adult. So we'll see how close we are next weekend at my next meet on October 20th. I'm hoping I go a .58 next weekend but I do understand that may be a bit ambitious.... Today in practice I did repetitive 25s on 14 in practice and then three 13s, which until today I thought was impossible. I think throughtout my practice I did like 12 25's, besides the pulling 200s in between. I am still sore from yesterdays 10x 75s sprint, 11x 50s fly and 12x 25s fly with 3 25s off the block. My next goal is to maintain .13s fly and hit 12!!!!!!! I can do it!
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  3. Friday, Oct 12 - Almost Back to Where I Was

    Had a big group today with a couple high school/college kids. Swam with Ray, Megan, Danny, Roger, Peter, Dave M, Dave B, and Meredith. Felt a lot better today and held my strength pretty good throughout.

    4x50 on :50
    4x50 Sprint w/ :17 seconds rest
    100 Back
    4x200 on 3:00 (2:35 - 2:38)
    50 Back
    4x100 on 1:30 (1:15's)
    50 Back
    4x50 on :50 (:35-:37)
    1650 (I broke it down to 200's - cause I was catching the swimmer in front - took about a 5 sec rest each 200 - paced about a 1:30)
    4x25
    10x100 Back w/paddles on 1:40
    100 Kick
    50 Fly
    4x100 Free w/paddles on 1:40

    5300 yards
    100 minutes
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  4. 3500 more; feeling better

    by , October 12th, 2012 at 06:27 PM (Alex's swim journal)
    I got in today feeling a lot better. I hadn't done the steam room or sauna in months, but the last couple of days I've spent some time in there before and after swims to try and warm up, maybe sweat out some of the yuckies. I opted for a long warm-up today... here's the whole workout:

    --1000 warm-up [Alternated 100s between drill (w/ fins) and pull].
    --100 breast
    --1K on 20:00 [this was 1000 free (17:40) and 100 breast (2:00)].
    --1K on 20:00 [another 1000 free (18:00) + 100 breast; on the freestyle I did the 3rd, 6th and 9th 100s at a little bit faster pace (1:40 instead of 1:45-1:50) and incorporated flip-turns, some of which were better than others]
    100 back-kick holding streamline (2:20)

    I also mixed in sprint 25s (four of them) after each 1K and at the end of the work out; these were in :18-19

    3500 in ?? [probably 65-70 minutes]

    I'm still not real happy with the flip-turns b/c every once in a while I have a real stinker (at one point today I missed the wall altogether... whiff!), and I'm not convinced that I'm gaining much if any time on the ones I do stick pretty well. Open turns maybe slower, but at least they're consistent. I'll keep at it, and may even work on the dolphin kick (my goal on turns is usually to keep my legs as streamlined as possible so as not to create any drag... the idea that they might actually be a source of propulsion is a little foreign still at this stage!).

    Scotty wants to get in a 6 x 500 on 10:00 workout tomorrow. It will be a good opportunity to maybe time trail myself on the 500. I think we're going to have to get that in a little earlier than we have been swimming on Saturdays this fall... tomorrow is family day at the Y: water zumba in the lap pool at noon and then family open swim after than!
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  5. Friday, Oct. 12

    by , October 12th, 2012 at 04:27 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    6 x 50 fly drills @ :20 RI
    10 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

    10 x 25 burst dolphin kick + cruise @ 1:00
    100 EZ

    10 x (25 AFAP from dive or block, rolling on :59 + 75 EZ) @ 3:00
    2 fly (12 high)
    4 back (12 high)*
    2 breast (16s)
    2 free (12 flatish)

    * Experimented with a different start in back. Lately, I've been flat backing a lot of my starts. Not enough back arch or toe flick or something. Today, I tried leaning back further ala Coughlin or Noriko. This causes me to go deeper, but I had a cleaner entry for 3/4 starts. Though I think this might work better with a throwing your arms straight back kind of start. Mine go to the side (see blog avatar). Also, with a deeper start, I need to be more careful about kicking up to the surface on time to not blast past 15 m. Not really sure which way is actually faster ...

    100 EZ

    2 x (broken AFAP 100 w/fins + 200 EZ)
    -- break :10 @ 50 & 75
    -- fly, :49
    -- breast, :56
    -- wanted to do another but was engaged in a long convo by a lifeguard

    Kick ultra:
    30 x 25 burst + cruise dolphin kick on back w/fins @ :30, cruised #16

    100 EZ

    -- wanted to do some parachute work, but had to get home to Lil Fort.

    Total: 4100


    ++++++++++++++++++++++++++++

    I wasn't at all tired from yesterday's AFAP efforts, so went for my 4th HIT workout of the week. The ultra kick set seemed to take forever. Not sure if I'll do a recovery swim this weekend or go to Mason Sunday am with Teen Fort.

    My elbow doesn't feel too badly from yesterday's jab. The doc said it would hurt 2-3 days and then feel much better. It kept me up some last night, but even now feels better than before. No healing, but less pain.

    Strength study:
    http://www.swimmingscience.net/2012/...-strength.html

    Increased pool depth recommendation:
    http://www.swimmingworldmagazine.com...-Racing-Starts

    Interesting article on breaststroke technique:
    http://www.swimmingworldmagazine.com...Technique-Talk
    -- I definitely use the wide elbow approach.
    Categories
    Swim Workouts
  6. Workout 10/12/12:

    by , October 12th, 2012 at 01:49 PM (Maple Syrup with a Side of Chlorine)


    200 fr /200 bk /200 im drill wu
    5 x 100 kick on 2:00
    3 x 200 fr pull with buoy dps on 3:00
    4 x 50 fr strong on :50 (held :31)
    200 loosen and out
    (Solo/Rec/2100 yds/40 min)
    ---------------------------------------

    Busy lane today, likely due to the blustery, cool day. Not really motivated and I forgot my snorkel. Oh well.
    Categories
    Swim Workouts
  7. An Unintentional Taper 10/12/12

    by , October 12th, 2012 at 09:50 AM (Trying to Train Smarter, Not Just Harder)
    I actually got to swim at lunch yesterday - Surprise! And the water was wonderful! It was just what I needed. I've had a ruff week. Swam at 5:30am Mon & Tues, played tennis Mon & Tues night (getting home ~9:30pm) - so my sleep was impaired - I was so exhausted after tennis on Tuesday, I just couldn't get up Wed morning. But that night, did I get to rest? No. I had to go out & watch terrible community theater (because one of my daughters was the Stage Manager & head techie) gag. Then yesterday, I did get to sleep in, but got to watch my four most rambunctious grandchildren while my other kids went to same horrid show (from 6-11pm) - and they got back just as the debate was ending (and since son-in-law is an attorney) -- stayed until 11pm. Got up amazingly well this morning - and the water was: wait for it. 88F

    Why? Geez. We had to get out and cool off three times before the coach threw in the towel & told us to get out. So, after exhausting myself Mon & Tues, I had Wed off, Thurs I only swam 2150, and today 2950. Might as well shave my legs while I'm at it.

    Here's today:

    400 back/free
    3 x 200 P
    5 x 100 IM on 1:40
    8 x 100 on 1:30, (70, 80, 90%)
    9 x 50 K on 1:00
    200 cool down
    Total: 2950

    Leaving for Orlando as soon as I can after work - 90% packed - just gotta grab my toothbrush & other toiletries & we're good to go. Four hours on the road, though.
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  8. 10.12.12 - Friday workout

    by , October 12th, 2012 at 09:26 AM (Pete's swim blog)
    Had a bunch of people today. Swam in a lane w/ Roger and Danny. Dave, Dave and Meredith were on our right. Ray, Dave and Meredith's sister (?) were on our left. Definitely one of my best practices in a long time. I was really sore from all the pull yesterday but it didn't seem to slow me down much. Wore my Yingfa jammer instead of a drag suit.

    SCY

    600 Warm up

    Challenge set
    6 x 50 Free - :50
    2:00 Rest
    4 x 50 Free - Broken 200 w/ :17 seconds rest in between 50s. Made 1:59. Forgot my splits but I was at :31 on the first so I got faster somewhere.
    100 Easy

    4 x 200 - 3:00 convert free to kick (Made 2:53 on last kick)
    50 Easy
    4 x 100 IM - 1:30 (Held 1:20s)
    50 Easy
    4 x 50 Kick - 1:00

    1650 Timed (19:47) Open turns every 300
    This was a really good swim for practice. I split it very even (3:37, 7:15, 10:52, 14:28, 18:02, 19:47). Pretty much 1:12.5 pace until then end where I dropped it to a 1:10 pace. Really did not think a sub-20 was going to happen today. I knew I was on the pace but kept thinking I would run out of gas.
    50 Easy

    12 x 25 - :40
    Odds fly
    Evens underwater

    6 x 100 Pull - 1:20 Descend (1:15, 1:15, 1:10, 1:08, 1:05, 1:03)

    200 Cool down

    (5400 Total)
    Categories
    Swim Workouts
  9. Back in the water

    by , October 12th, 2012 at 03:08 AM (Alex's swim journal)
    So, my aches on Monday were the start of a nasty bug. Never ran a fever but have felt pretty weak since Monday.

    I got back in the water today after missing 3 days. I only did 1850, but I did mix in 3-4 hard 100s... I hit one in 1:23, which is a lot faster than I've been doing in a long while.

    Illness sometimes has bonus effect of suppressing appetite... two pounds lighter on the scale today.
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  10. Thursday, 10-11-12

    by , October 12th, 2012 at 12:50 AM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (1150)
    200 swim - 200 kick/swim - 200 drill/swim - 200 scull/pull by 50's
    4 x 50/1:00 build + desc
    - did free went 40->35
    8 x 12.5/30 AFAP
    - 1-4 free, 5-6 back, 7-8 fly
    50 easy

    Set #1 (500)
    4 x 100/1:45-1:40-1:35-1:30
    - went 1:22-1:21-1:19-1:18
    100 smooth

    Set #2: Broken 100's
    10 x 100's/3:00 - NS # 1 - 5 listed below:
    #1 = 75 - 10sr - 25 - 1:22 -10 = 1:12
    100 easy
    #2 = 50 - 10sr - 50 - 1:20 - 10 = 1:10
    100 easy
    #3 = 50 - 10sr - 25 - 5sr - 25 - 1:24 - 15 = 1:09
    100 easy
    #4 = 25 - 10sr - 25 - 5sr - 25 -5sr - 25 - 1:28 - 20 = 1:08
    100 easy
    #5 = 100 AFAP off blocks - 1:09
    100 easy

    Warm down:
    4 x 75/20sr (25 kick - 25 drill - 25 swim)
    - did these IM order

    Total: 2950 yards
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  11. getting back into swimming....

    by , October 12th, 2012 at 12:16 AM (Colleen Conway's blog)
    Here goes my first entry. My husband, and our little one have just moved to our first home in a new place. Luckily I have found a really awesome USMS club and place to swim in nj. There are great people to swim with, all different abilities and some good swimmers. The fact that they have a child watch is the main reason I can even do this because someone is there to watch my little one, such an amazing opportunity.

    I always felt like I have had unfinished business in swimming since I quit in college and senior year of highschool I really wasnt in it, even though I was a captain, just felt like there was so much pressure about getting into college, life, it wasnt fun. So now just feels like the right time, after having had my daughter last summer, getting back in and giving myself a year or so to see how I do will be fun.

    It helps that my husband was a swimmer, a flyer too, so I have actually taken his advice about my stroke, straightening my arms and not bending them. In the past, one of my old coaches said I swam like Tom Malchow with bent arms but it was ok bc it worked for him. So when my husband pointed out my bent arms I got defensive, but then I decided to take his advice, because he was a better flyer. I've been back swimming now for two months. At first the change felt weird now it feels amazing. Now I nag him to find out what I'm doing wrong.

    My 25's in the pool (doing 5-8 in a row) have gone from in two months from a 17 to a 15, from a push to touching the wall and looking up at the clock quickly. My three 25s off the blocks tonight were 13 but my dives felt horrible. Husband said I never kicked when I dove in haha. Just dove in and glided until I started swimming. I am also able to do 10 x 50s fly swim on .55 comfortably. My next goal is to do 100s fly in practice and for the 25s pushoffs hit 14 at least once or twice. (longterm goal 12!!) Off to sleeeeeeeeeeeep. Tomorrow I plan to attempt some 5x 100s fly in my practice.