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  1. Thursday, June 14 2012

    by , June 15th, 2012 at 04:05 PM (I swim, therefore I am)
    SCY @Fort Myers Aquatic Center

    Air temp of 88, LCM pool at 80, 95% water clarity.
    Bright sunshine, no clouds

    Warm Up
    200 EZ

    4000 FR Swim
    • Build each 1000 by 200s 1-5 from 50% to 85% effort


    EZ 200 FR

    Comments
    Did not swim 6/12 & 6/13 - daughter has no camps - we started working on her book project (her summer project is to write a short fiction novel/story) and this weekend taking her & friends to Disneyworld.

    Updated June 15th, 2012 at 04:26 PM by fdtotten

    Categories
    Swim Workouts
  2. Thursday June 14th - Swim

    At home with Susan and Aly.

    Warm-up (1000)
    200 swim
    2 x 200 @ 3:30 IM, 25 drill + 25 kick
    4 x 100 @ 1:50 50 catchup / 50 swim

    Set I (2000 set / 3000 total)

    3 x 100 - 1:35
    2 x 100 - 1:30
    1 x 100 - 1:25

    3 x 100 - 1:30
    2 x 100 - 1:25
    1 x 100 - 1:20

    3 x 100 - 1:25
    2 x 100 - 1:20
    1 x 100 - 1:15

    4 x 50: active recovery on :45, :50, :55, 1:00

    Set II (550 set / 3550 total)
    6 x 25 underwater SDK w/fins @ :45
    4 x 100 @ :10 seconds rest

    Wrap-up (450 / 4200)
    5 x 50 @ 1:30 hypoxic
    200 easy

    ** 4000 **

    My calves were threatening to cramp on the first set, so I ended up pulling the second and third rounds. My calves and feet both cramped badly on the kicking so we cut that set short.
    Categories
    Swim Workouts
  3. Friday, June 15

    by , June 15th, 2012 at 03:37 PM (The FAF AFAP Digest)
    Swim/LCM @ Rockville w/Julie

    Warm up/Transition:

    400 various (Julie lapped me again)

    8 x (50 kick + 50 swim or drill) @ short rest (!) Julie didn't even lap me on these!
    -- 15-20 m UW on the kick

    Speed Sets:

    Julie's Ironman watch wasn't working and mine needs a new battery, so no times. Not really a big deal.

    4 x 50
    -- fast 25 UW + 25 easy backstroke kick

    8 x 50
    odds = fast @ 100 pace (2 back, 1 br, 1 free)
    evens = EZ

    4 x 50
    odds = AFAP fly
    evens = EZ
    -- second one was slower; I didn't take enough rest and needed to do more than an EZ 50 inbetween these AFAP efforts
    150 EZ

    1 x 100 AFAP back
    -- first length was pretty straight
    -- second length I moved over to the left to avoid a noodler, but kept crashing my hand into the lane line and moving around
    150 EZ

    2 x 50 w/parachute
    -- 1 br and 1 free
    50 EZ

    Total: 2550


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

    It was a gorgeous day to swim outside. Sunny, high 70s and the pool water was nicely chilly. There was even a brief Muppet sighting. That's a fair amount of long course sprinting, so I may be tired later, especially after yesterday's AFAP efforts. Probably won't do much this weekend except maybe a 30 minute recovery swim and some stretching. Lil Fort has the Potomac Valley USTAF Association Champs and a soccer tournament. Poor thing, she's a little nervous (for the former). Both her events area at 8:00 am Sat and Sun in Md.

    May try to stretch and do RC later.

    Awaiting the 100 back results from Worlds ... real time results seem behind. I am sighing, of course, that the 50 and 100 back were left for the end of the meet ...

    Updated June 15th, 2012 at 05:46 PM by The Fortress

    Categories
    Swim Workouts
  4. FAST Fri June 15th 2012

    by , June 15th, 2012 at 12:45 PM (Ande's Swimming Blog)
    Fri June 15th 2012

    Wed Swam & lifted
    Thu swam

    Nats are 3 weeks away
    Entered: 2 & 4 IM, 50 fr, br, & bk; & 100 fr

    Whitney Coached
    LCM main pool
    6:00 to 7:30 dove in 6:02
    swam with Larry & Keith
    Beside Mike, Jim, Jasin, Whitney, Marcio, Ned & Tyler

    Warm Up (LCM)
    1500

    Main Set (LCM)

    3 rounds of:
    200 fr FAST 200 easy on 10:00
    100 fr fast 100 easy on 5:00
    050 fl fast 050 easy on 3:00

    R1 2:20, 1:03, 28
    R2 2:27, 1:03, skipped to change suits
    R3 2:17, 1:01, 28

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE

    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  5. Friday, 6/15/12

    by , June 15th, 2012 at 12:14 PM (A comfort swimmer's guide to easy swimming)
    SCM, with swim buddy

    Since I'm doing a couple open water races tomorrow, todays practice was focused on free and ow skills. I will be swimming 1 mi and 2 mile races tomorrow morningin an event sponsored by my club, Sawtooth Masters.

    SCM
    Warm up
    500 choice - did all free
    6 x 25/35 build - did all free
    6 x 25/45 1 breath free
    50 easy

    Kick Set
    4 x 100/2:30, dolphin kick on back with long UW off walls
    - was going 10-12 SDK off the walls getting to about midpool each time
    50 easy

    Main Set
    Broken 1650 swam as 11-10-9...3-2-1 lengths with 15 sec rest between each swim
    Practice sighting 1-2 times each length
    - actual swim time was just over 28 minutes. While swimming, I focused on breathing to both sides and sighting while making the switch from one side to the other.

    Total: 2950 meters
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    Uncategorized
  6. slow day but thats what I expected and I am ok with it

    by , June 15th, 2012 at 10:24 AM (Mixing it up this year)
    Warm up was a good workout just trying to keep up with the kids and not get run over. 15 of us in one lane.
    My 100 free was about what I predicted especially after the deep tissue massage wednesday, no tech suit. 1:21.07. This is about right for pre taper and no rest.

    Up tomorrow is the 200 free and 50 free, the 50 is so late in the meet that I might decide to scratch, but it is only 1 lap....

    Updated June 15th, 2012 at 11:31 AM by Donna

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  7. Workout 06/15/12:

    by , June 15th, 2012 at 10:05 AM (Maple Syrup with a Side of Chlorine)
    100 FR

    250 FR (25 DPS/25 FAST repeat)

    100 FR swim moderate/100 kick fast
    50 swim/50 kick
    100 swim/100 kick

    500 "Shark swim"
    - Hold kickboard between legs and pull 25, then kick FAST 25

    250 loosen and out
    (Tri Train/Rec/1600yds/35 min)
    ------------------------------

    I was a little late to the pool this morning and just hopped in with the Tri Train. The Shark swim was fun - the goal was to swim the 500yds, or until I caught the group. I finally reeled 'em in (lapped them) on my #10, and we were all gassed. The reason was to give me a motivation to go faster, but they all laughed that they were at the point of puking so it was fun all around.

    Work until 2pm, then off the rest of the day to prepare for Emma's graduation this evening and the party tomorrow.

    Updated June 15th, 2012 at 02:10 PM by rxleakem

    Categories
    Swim Workouts
  8. Friday - 6/15/12

    by , June 15th, 2012 at 09:50 AM (Workout Swimmer)
    600 back/free
    3 x 200 P
    3 x 200 IM, drill/swim by 25's
    6 x 100 kick on 2:30 (awesome interval)
    100 easy
    2 x 800
    100 easy
    Total: 4200

    Took some Flexeril last night before bed & woke up 90% pain free in my elbows - thank heavens! Felt pretty good for the first 2400, but we took such a long break between the kick & 800's I could feel myself tightening up & losing my get up & go. I think he hammered to kids pretty bad this week, and this was needied as a recovery day somewhat. The kids going to the Olympic Trials will start resting a bit next week - a drop taper of about 3 days, I think - the rest of us are theoretically still getting in shape. I'm beginning to wonder if I am ever going to be considered "in shape"?

    Have to go to medical conference next week in Orlando - I've been emailing one of the masters coaches down there to see if I can join a group a couple of times - for $10/swim I can swim with them for an hour workout. Ouch! I'll probably pay it though, because I don't relish the idea of taking off 5 days in a row - although I might feel nice & rested if I did! Walking around Universal all day Friday is going to be heck on my legs.

    Hogwarts, here I come.

    Updated June 15th, 2012 at 09:59 AM by Celestial

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    Uncategorized
  9. 06.15.12 - Friday workout #12

    by , June 15th, 2012 at 08:44 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Short workout today. I struggled until the 200s on 2:45. Having trouble getting warmed up lately.

    SCY

    400 Warm up

    8 x 50 - 1:00 (1-4 Fly, 5-8 back; descend)
    5 x 200 - 3:00
    * Odds 1st 50 stroke (I did IMs on about 2:50)
    * Evens Free (2:30s)
    Break

    8 x 50 Pull - :50 (2 Easy/2 Hard)
    5 x 200 - 2:45 (2:25s, last one 2:20)
    8 x 50 - 1:00 (1-4 Br, 5-8 free; descend)
    Pull was good. Started getting some daylight under :30. Made a couple :27s. Descended Breaststroke down to :37.

    200 Cool down

    (3800 Total)
    Categories
    Swim Workouts
  10. Thursday, June 14, 2012 5:30pm

    by , June 14th, 2012 at 10:21 PM (Fast Food Makes for Fast Swimming!)
    I've been sick for the past two days, and still have a congested head and sinuses. It's really crappy when you have to go to work in the freezing cold as well (33 degrees). I'll tough through it though. I did wimp out and skip my swimming yesterday, which was probably a good thing. I just sat and watched tv all night while the kids trashed the house. DIdn't even care...

    This afternoon, I'm still congested, but it's starting to clear up, so I decided I'd head over to the pool at my normal time. Got there at 5:00 only to be told that the new summer hours are now in effect, and lap swim wouldn't start till 5:30pm. That was the longest 30 minutes ever sitting in the lobby looking at my feet. I'm sure if I knew what a book was, time would've gone by faster Once I finally got in, I felt great.

    Warmup:

    4 x 100 Free @ 1:30
    3 x 100 Free Pull @ 1:20
    3 x 100 Free Kick w/ board @ 1:50

    Decided I'd bring my breaststroke fins with me to the pool to try them out again...still not convinced that they're worth the money I paid for them. They're very nice for BREASTSTROKE KICK ONLY, and actually have a negative effect on any other flutter/dolphining you attempt with them.

    12 x 25 Breast (3 Kicks 1 Pull) w/ fins @ :35
    It's cool to be able to go 25 yards with 7 kicks.
    4 x 25 Breaststroke Swim @ :35 (felt like BLAH)

    1 x 100 IM w/ br. fins just to test...
    Fly, dragging legs was better than kicking
    Back, same thing
    Breast, felt like an Olympian breaststroker
    Free, garbage swim

    Took a couple minutes to think of something useful to do (other than think about throwing the breast fins in the garbage)...


    10 x 100 Free Pull @
    • 1:10 (went 1:03)
    • 1:15 (1:04)
    • 1:20 (1:04)
    • 1:25 (1:03)
    • 1:30 (1:02)
    • 1:30 (1:01)
    • 1:25 (1:01)
    • 1:20 (1:02)
    • 1:15 (1:01)
    • 1:10 (1:02)
    My goal (at the midpoint) was to hold my fast pace through the remaining 5 as the rest got lesser. Tough, but did it. Now I just have to man up and do it without the buoy and paddles one day.

    100 EZ and out

    ------------------------
    2600 Yards

    This is good enough for maintinence swimming. I am swimming 1 day of a USAS meet the first weekend of July, which will include a 1500 LCM Free. Besides that, I don't really have any other major plans for the summer. I'm thinking about biking to and from work during the summer months, since I won't be able to swim in the mornings with the group in the summer months. But that would also take effort, so we'll see...
  11. Workout 06/14/12: evening

    by , June 14th, 2012 at 09:50 PM (Maple Syrup with a Side of Chlorine)
    100 FR/100 BK/200 RIM drill

    Go two times through:
    2 x 50 Might Mouse kicks
    4 x 50 FR on :45 DPS

    Gotwo times through:
    1 x Noah's Ark on 6:30
    4 x 50 skull/drill on 1:30

    200 loosen and out
    (Solo/Rec/2600yds/50 min)
    --------------------------

    What a busy day I ended up with. After the morning swim, my sister-in-law and her boyfriend stopped by the house to help me clear some brush piles in preparation for the graduation party on Saturday. Bonus: the dump didn't charge to dispose of the woody stuff!

    I got home to find my father-in-law, who is visiting from Tennessee and celebrating his birthday today, taking measurments in the basement for an electric hot water heater I have been talking about for a while. He was bored hanging around town so volunteered to help me put it in. With the help of some shark-bites, a mini geyser capped and small shower of sparks (yes, in that order), I was able to rig the new unit up. Success mostly due to non-reliance on the oil furnace for our hot water now.

    Then I joined my neighbor for a short motorcycle ride on some of the back roads near home. He just bought his sister's Vulcan and got his permit, so we took it easy cruising around. Always good to have another riding buddy.

    I felt better during the swim tonight, and only had one other swimmer in the pool. Mighty Mouse is a variation of the corkscrew drill from Pat's blog that I do while kicking - right arm in front while rotating from back to stomach every 5 or so seconds, in the opposite direction on the second lap -- left arm in front the next time. I really attacked the Ark's, going 6:16 on number one and 6:11 on number two. Felt strong and in control - nice.

    After the swim, we went to dinner at the brew pub in town, in honor of Emma's graduation. Some ice cream for desert and now I am ready for some sleep. Swim in the morning before work (more Sharkys, no doubt), then most likely dry through the end of the weekend.

    Happy Father's Day to all you dad's out there on the intertubes, and especially you men that do not have kids but serve as mentors and encouraging influences to the folks around you.
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout -06/18/12

    by , June 14th, 2012 at 04:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 100 2:00
    4 X 150 2:30
    1 X 200 build to fast

    8 X 50 1:00
    25 fast/25 easy

    3 X 100 kick 2:30
    6 X 50 kick -evens build to fast- 1:15
    1 X 100 swim -

    2 X 50 build
    1 X 50 @100%
    1 X 50 easy
    3 X 50 build
    1 X 50 easy
    1 X 100 @ 100%
    Two rounds, break between rounds.
    Round 1 is stroke: 50's on 1:30
    Round 2 is free: 50's on 1:15
    100's are from the blocks

    WARM DOWN: 4 X 50 easy 1:00

    3500M
    Categories
    Swim Workouts
  13. Thursday, June 14

    by , June 14th, 2012 at 04:13 PM (The FAF AFAP Digest)
    Swim/SCY/next to Speedo:

    Warm up:

    600 various
    12 x 25 shooters
    5 x 50 caterpillar fly drills
    5 x 50 torque drill w/paddles
    chatting

    Speed sets:

    12 x 25 burst + cruise @ 1:00
    -- 6 dolphin, 6 fast hand drills
    100 EZ

    1 x 50 AFAP fly w/fins
    -- 23 flat, saw a glimmer of a 22
    200 EZ

    1 x 100 AFAP backstroke kick w/fins
    -- 51 low
    -- Speedo went with me. Did free -- 53
    100 EZ
    chatting

    1 x 50 AFAP breast w/fins
    -- 28 mid
    -- ugh, should have warmed down more after the 100 kick, cramped a bit
    150 EZ

    1 x 50 AFAP fly w/fins
    -- 23 low
    150 EZ

    hottub, 10 min

    Total: 2550


    ART, 30 min:

    Hadn't been in ages. Had him work on my calves, which have been cramping quite a bit lately. He is booked solid lately. Have to wait a month for an appt now. But he said he would sneak me in at the end of the day a few days before Nats for a tune up.


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

    It was great to see Speedo, fresh off his xterra tri and already talking smack about another one in August. Maybe we need more goofy looking people cheering us on at swim meets.

    I was planning to do more today. But it is probably just as well as I'm planning to swim LCM with Susan tomorrow and want to do some race pace work.
    Categories
    Swim Workouts , ART
  14. Sarasota Y Sharks Masters 5:30 AM Workout -06/15/12

    by , June 14th, 2012 at 03:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    2 X 100 2:00 1:45
    4 X 50 descend 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    6 X 50 kick-25 fast/25 easy- 1:15
    1 X 100 swim -

    4 X 100 FREE 2:15
    #1: 25 fast/75 easy
    #2: 50 fast/50 easy
    #3: 75 fast/25 easy
    #4: 100 fast
    2 X 100 SWIM DOWN 2:15

    4 X 100 BEST STROKE 2:30
    $$Swim same pattern as above$$
    2 X 100 SWIM DOWN 2:15

    4 X 50 blocks
    25 sprint/25 easy

    WARM DOWN: 4 X 50 easy 1:00

    3400M
    Categories
    Swim Workouts
  15. Thursday, 6/14/12

    by , June 14th, 2012 at 11:55 AM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up:
    300 back & free, 200 kick, 300 pull back & free

    Set #1
    8 x 25/1:00 - Odds back, evens free
    #1- 2 with fast breakouts
    #3 - 4 with fast finishes
    #5 - 6 build to ~ 85%
    #7 - 8 AFAP
    100 easy

    Set #2
    Broken 100's with fins
    50 - 15sr - 50 - free, went 1:09
    100 easy
    50 - 15sr - 25 - 10sr -25 back, went 1:12
    100 easy
    25 -10sr - 25 -10sr - 25 -10sr - 25 - free, went 1:06
    100 easy

    2 x 25 choice off the blocks FAST
    - fly on both, was around 16-17
    100 easy

    Set #3: Kick
    100 choice
    100 12 kicks on front - R side - L side - Bk
    100 choice
    2 x 25 fast kick

    200 easy swim


    Total: 2400 meters

    Updated June 14th, 2012 at 04:27 PM by poolraat

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    Uncategorized
  16. Workout 06/14/12: morning

    by , June 14th, 2012 at 11:11 AM (Maple Syrup with a Side of Chlorine)
    200 FR/100 BK/200 IM Drill

    100 FR EZ

    Repeat four times:
    2 x 50 Kick on 1:00
    1 x 200 FR pull with buoy on 3:00

    200 w/d
    (Solo/Rec/2000yds/40 min)
    ---------------------------
    I was feeling very unmotivated this morning, a lot of it I attribute to only eating a PBJ sandwich last night after that lake swim. I had a tough time getting out of bed so I muddled through a relatively low-key workout this morning. I did manage to descend the 200 FR by round (2:34, :31, :26, :23) - at least there is a positive.
    Categories
    Swim Workouts
  17. Swim Workouts

    by , June 14th, 2012 at 10:10 AM (Elise's Fitness Fun)
    Tuesday, got in a good swim down at the club pool. Love swimming in cool water and the outdoors! So much easier!

    Warm-up: 1000 - 200 kick, 200 swim, 200 pull, 200 kick, 200 swim

    4 x 50 fly with fins: 25 kick/25 sprint on 1:15

    100 easy

    4 x 50 back with fins: 25 kick/25 sprint on 1:15

    100 easy

    4 x 50 free with fins: 25 kick/25 sprint on 1:15

    200 easy

    2000 SCM

    Followed by 2 mile run/walk - Alternated 4 minutes run with 1 minute walk

    Wednesday - 1.5 mile walk

    Thursday - A busy day ahead, so just got in the pool to warm-up basically:

    200 kick on side with fins

    200 breast pull with fins

    4 x 50 fly 3 rt/3lt/3 full

    200 back with paddles

    4x 50 fly: 3 rt/3 lt/3 full

    1000 SCM

    Updated June 15th, 2012 at 04:56 PM by elise526

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  18. 06.14.12 - Thursday workout / challenge set

    by , June 14th, 2012 at 09:07 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Roger has been coaching long course at another pool in the mornings so it was great to have him drop by for a workout. After our challenge set, I suggested we do jbs' set that I had done solo earlier last week. Due to time constraints, we had to start on 2:00 with 150 free hard/125 free easy. It was just as fun to do w/ a group as it was to do solo.

    SCY

    450 Warm up

    Challenge Set:
    6 x 50 Stroke - :50 (Fly, Bk, Br x 2)
    1:00 rest
    3 x 100 IM - 1:25
    50 Easy
    I struggled on this. Made it (1:19, 1:22, 1:23) but it hurt and 4 would have been questionable. Probably should go closer to 1:25 on the first one and save a little energy.

    Main Set:
    150 Hard, 125 Easy - 2:00
    150 Hard, 125 Easy - 1:55
    150 Hard, 125 Easy - 1:50
    150 Hard, 125 Easy - 1:45
    150 Hard, 125 Easy - 1:40
    125 Hard, 100 Easy - 1:35
    125 Hard, 100 Easy - 1:30
    125 Hard, 100 Easy - 1:25
    100 Hard, 75 Easy - 1:20
    100 Hard, 75 Easy - 1:15
    100 Hard, 75 Easy - 1:10
    100 Hard, 75 Easy - 1:05
    75 Hard, 50 Easy - 1:00
    75 Hard, 50 Easy - 0:55
    75 Hard, 50 Easy - 0:50
    50 Hard, 25 Easy - 0:45
    50 Hard, 25 Easy - 0:40
    50 Hard, 25 Easy - 0:35
    50 Hard - 0:30
    I did better on this set than last time. Only one I hated to miss was the 75 on :50. I should be able to do that but I did make the 150 on 1:45 this time. Enjoyed the set again!

    200 Cool down

    (4700 Total)
    Categories
    Swim Workouts
  19. slow start but did get loose quicker

    by , June 14th, 2012 at 07:32 AM (Mixing it up this year)
    Unfortunately sleep is not good for me, all it does is allows my muscles to get stiff and tight. I need a massage every morning. Oh well I haven't won the lottery ....... Yet.

    Since taper starts monday and this weekend my workouts are more like warmups for a meet I decided to do my last distance day. I ended with some breakouts w/starts.

    400 free
    8x50@:10RI 25 drill + 25 kick 2 of each stroke
    4x50 torque drill w/ paddles + snorkle

    8x100@1:40 free w/paddles & bouy held 1:30's
    100 kick free w/board
    4x50 from block good breakout then EZ

    Total 2100 meters
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  20. Hair

    by , June 14th, 2012 at 12:43 AM (Chicken's Nuggets)
    2 weeks out from 8 Bridges!! I took my miserable, sore, impinged shoulders to Ohio St late this afternoon for a change of scenery.

    The water was much warmer than it had been at The Point the previous day, measuring about 67 in the ankle deep bit by the shore.

    That wasn't the only difference though. After a few strokes I felt something tangled around my fingers. It felt like a long hair in the pool.

    HAIR!!!!!!!!!!!!!


    [nomedia="http://www.youtube.com/watch?v=7dyl0j3WU6Y"]Hair - Song Hair - YouTube[/nomedia]



    It wasn't hair.

    it was weed. But it felt like hair. Yuk.
    After 3 miles I was covered in it. It was wrapped around my neck and in my suit.
    Long, beautiful hair. Now I'm hairy high and low. Don't ask me why...give me down to there hair. Let if fly in the breeze and get caught in the trees.

    Updated June 14th, 2012 at 12:54 AM by Chicken of the Sea

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