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  1. An IM Friday!

    by , October 14th, 2011 at 01:29 PM (Year Three: The Road Back)
    Today's focus went between freestyle and IM. For some reason, I find IM easier to do when the entire set is IM. Switching back and forth between IM and freestyle is really tough for me and I get really worn out. That being said, my 350 Free felt the best of all my freestyle swims this morning.

    Here's what we did:
    400 Warm-Up
    3 sets:
    - 4 x 50 Free on 1:00; #1-3 drill/swim, #4 Fast
    - 4 x 50 Kick on 1:00, 1>4
    1 x 100 IM on 2:00 (wore fins)
    1 x 150 Free on 2:30 (no fins)
    1 x 200 IM on 3:45 (wore fins)
    1 x 250 Free on 4:15 (no fins)
    1 x 300 IM on 5:15 (wore fins)
    1 x 350 Free on 6:00 (no fins)
    1 x 400 IM on 7:30 (wore fins)
    100 Cool-Down
    Total Yards - 3450

    I've decided that tomorrow will be a long, easy swim focused on endurance over a long period (like 2000 yards) and not on speed or stroke. But... being as I did 18.2 miles of spinning in 60 minutes AFTER my swim this morning, I have no idea if I'll be pulling, swimming, kicking with fins, or simply floundering.

    Tomorrow is the Regional Cross Country meet - GO HSE!

    Enjoy your weekends and your swims!
    Swim Workouts
  2. Equipment Day 10/14/11

    by , October 14th, 2011 at 11:21 AM (The Labours of SwimStud)
    I got to the pool a little late and had to do more fin kicking to speed things up a bit. I had a lot of equipment sets today and I used every piece of kit in the bag for fun.

    Warm Up
    600 FR/BK by 50
    5 x 100 Fin kick 1:45
    100 EZ

    4 x 50 K with snorkel
    4 x 50 1 arm fly with snorkel
    4 x 50 fly with snorkel
    2 x 50 fly no gear

    4 x 150 3:15 as 50 Stick, 50 fulcrums, 50 swim
    4 x 150 2:00 fins, paddles and freestyle snorkel got in 1:55ish on these.

    500 Fin Kick FR/FL by 50

    300 EZ

    Updated October 14th, 2011 at 11:43 AM by SwimStud

  3. 10.14.11 Friday workout

    by , October 14th, 2011 at 10:27 AM (Pete's swim blog)
    Swam w/ Roger next to Dave and Dave. Kent showed up late and swam in our lane. Pool temp @ 85. No drag suit.


    500 Warm up

    My Set
    2 x 150 IM - 2:15 (75 Fly, 50 Bk, 25 Br)
    50 Pull - :45
    2 x 150 IM - 2:15 (25 Fly, 75 Bk, 50 Br)
    50 Pull - :45
    2 x 150 IM - 2:15 (50 Fly, 25 Bk, 75 Br)

    "Borrowed" this set from here: Repackaged it to fit into a 1000 in 15:00 format. Struggled through it but made them all.

    Dave B's Set
    100 Fr - 1:30
    100 IM/100 Fr - 3:00
    100 IM/100 Fr/100 IM - 4:30
    100 Fr/100 IM/100 Fr/100 IM - 6:00

    Some good recovery.

    Dave M's Set
    4 x 100 - 1:15 Descend (1:12, 1:12, 1:10, 1:07)
    100 Kick - 2:30
    5 x 100 - 1:30 Convert free to stroke

    Following Kent and Roger, the descent was no problem. Converted free to breast. Think my 100 br was around 1:23.

    Kent's Hypoxic Set
    500 fr - Start w/ 1 breath per stroke and subtract a breath per stroke every lap until failure. Start over from 1 breath per stroke after failure. Went 7, 6, 7.
    1:00 Rest
    2 x 50 - :45 (3 x br pull out on each wall)
    2 x 50 - :45 (no breath down/2 breaths back)
    2 x 50 - :45 (Fly 3 down, 1 up)
    2 x 50 - :50 (breathe every 4)
    2 x 50 - :50 (back stroke down, sdk on back)

    The hard part of this is that if you were breathing every 6 and took 3 strokes into the wall, you had to take 3 strokes out of the wall before breathing again. Kent made it through 13 but he's in high school. Everyone else was in the 6-8 range. We each chose two 50s with some sort of breath control. After the first 2 50s, I couldn't stick with it. 45 seconds just isn't enough time for me to finish and recover some breath.

    200 cool down

    (4700 total)
  4. The Butternut! It's Official

    by , October 14th, 2011 at 09:24 AM (Mixing it up this year)
    I have done this alot in the past but this time I am joining the Buttrenut club officially!

    500 Free easy
    500 Fly in 10:34!
    500 Free kick w/fins
    10x50@:10R Free w/snorkle as 15meters kick/20m swim/15meters kick
    500 Free w/paddles & bouy EASY

    Total 2500 meters
  5. The Leap

    by , October 14th, 2011 at 08:56 AM (Chicken's Nuggets)
    Before I forget the details, I'd like to jot down a very brief account of my very brief attempt to swim the Catalina Channel. This is mainly for my records.

    I didn't make it all the way across this time.

    Personally I'm actually very encouraged by my experience, but I feel bad for my crew who went to enormous lengths to help me out on what turned out to be a short swim.

    In brief, I think I only swam a little under an hour and a half.

    Although the water was about 63 (my guess), glassy, and the air about 60, I got very very cold to the core. I can normally warm myself up after an hour, but was unable to do so even with the warm feeds my wonderful crew was throwing at me. I started shaking uncontrollably after an hour, something I've never experienced in act of swimming (after getting out is another story). It scared me. I couldn't kick properly, which for me means I couldn't swim. I really didn't think I was going to be able warm up at that point. I am sorry to say that I bailed. All I wanted to do was go home and see the kids.

    I know now I probably would have been ok if I'd stayed in and swum hard for another half an hour. "What ifs" are a waste of time though.

    I regret getting out of the water, but I'll never regret getting in.

    I've had a pretty rough year. Those close to me know why. Although everything has turned out well, I'm exhausted and still recovering from a lot of stress. I'm not sure if it made any difference, but I experienced several sleepless nights with night sweats prior to my swim. These are not excuses, but possible contributing factors to my not coping with a temperature that I could normally settle into for a good, long swim. I don't like to analyse too much, but my guess is that my mind, body and heart had just had enough for 2011 and chose a really expensive time to let me know.

    My swim:

    Prior to the cold part, I enjoyed a very unique and wonderful swim from the Bottom Scratcher to the shore at Doctor's Cove on Catalina Island and back again.

    For those not familiar with channel swims (myself until very recently!), the swimmer most often jumps from the pilot boat, swims to the nearby shore of the starting land point, clears the water, then begins the swim by reentering the water.

    Jumping in was easy, but then I'm the person who jumped off a bridge in New Zealand about five minutes after bungee jumping was invented, just because I had a crowd chanting "jump" at me.

    I knew I was jumping (well, flopping) into a thick sea of kelp. It was very clearly visible under the full moon and I knew to expect it. The kelp was interesting. I thought I'd be afraid, but it felt good. The weed was so thick that I swam head up towards shore, getting used to the experience. The stems wound themselves around my arms at each stroke but were easy to unravel. I used the kelp to pull myself forward many times. I could see a dancing shadow on the shore (the pilot boat had a spotlight on the beach) and thought perhaps it was a sea lion. I said as much to my kayaker, Beth and we agreed, but then had a laugh when it turned out to be the shadow of her paddle.

    The water felt lovely. Not cold. Very soft and welcoming.

    I swam to the shore at Doctors' Cove, walked on the smooth pebbles until they were dry, raised my arm and then walked back towards the water. It was dark but only one night before the full moon. There was sparkling light everywhere. When I reached the waterline I dropped my arm to indicate the swim had started.

    My swim began. I was facing the moon and the shining water. Once the Bottom Scratcher turned off the spot light I felt like I was in an aquarium. There was nothing frightening about it. It was simply wonderful. I had time to consider what I'd do if I were to become afraid. I followed the advice of fellow Point Swimmer, Ted Erikson and closed my eyes. It didn't make any difference because I wasn't scared. I had no need to sight because Beth's kayak was festooned with glowsticks, but I chose to do so on a few occasions because of the beauty of the water in front of me.

    The best part of my swim was the chance to see some friends that I've really missed lately. I also made new friends. Swimmers are without doubt the best people I know.


    Evan Morrison: I treasure you. You have no idea.

    Robbie D: the best warmer upperer of sobbing swimmers ever! I'm sorry if I snotted your beard. xxx
    ps I feel like bailing a swim again just so I can have a cuddle.

    Michelle Nelson: came all the way from Florida to help a friend. much love from Chicago xxxxxxx you are doing an extraordinary job with your kids

    Sue Free: thanks for coming all the way from San Francisco!

    Beth Barnes: SO glad I got to sign the paddle!

    Lynne Driscoll, Anne Cleveland, Liz Fry, Randy Nutt, Leigh Ann Doherty, and many more... have been so lovely and helpful. None of this is lost, despite the DNF.

    I'll be back for another attempt. i might try something else next year just for a change, but I'll be back.
  6. Power Play, Thursday, Oct. 13

    by , October 13th, 2011 at 05:55 PM (The FAF AFAP Digest)
    Swim w/Speedo @ OakMarr

    Warm up/Transition:

    600 various
    6 x 50 fly drills
    8 x 25 shooters

    10 x 50 on 1:00
    -- mixed strokes and kick

    Power Sets w/Toys:

    8 x 25 drag race @ 1:00
    -- burst 6 strokes with no push off (4 free, 4 back)
    -- drag race style, floating, then go from zero. or in my case almost zero. took a tiny push off cuz slightly worried about shoulders. will try none next time.

    4 x 50 torque drill w/paddles @ 1:30

    5 x 30s (while Speedo was using parachute)
    -- dive from side + power dolphin kick to 15 m + cruise back

    4 backstroke starts to 15m + cruise back

    8 x 25 power kick w/parachute & paddles
    -- 4 on back (shooter), 4 on tummy to 15 m

    100 EZ

    Total: 2570

    Stretching/Yoga/Foam Roller, 45 minutes


    So glad I stretched! Finally! I was pretty sore today from weights yesterday. Was not ready for lots of timed swims. Glad that Speedo was up for fun power-oriented play.

    Thinking of going away at Thanksgiving with Teen Fort. Neither of us are fans of the holiday. And I'm thinking we need a short happiness trip. Besides, Mr. Fort goes on a ski jaunt every year. So it's our turn. It may not be the best timing for NE Champs, but I don't care.

    Muscle Glycogen Synthesis:

    Another Natalie Coughlin workout:

    Rebecca Soni on Breast:

    Cool TRX exercise:
    [nomedia=""]TRX TV October: Incline Press - YouTube[/nomedia]

    Updated October 13th, 2011 at 09:28 PM by The Fortress

    Swim Workouts , Yoga
  7. Sarasota Y Sharks Masters 5:30 AM Workout -10/14/11

    by , October 13th, 2011 at 02:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:20 3:00
    4 x 50 :50 :45
    four rounds. Rounds 1/2 intervals left, 3/4 right.

    1 X 200 kick 4:30
    6 X 50 kick :55
    1 X 50 swim 1:00
    8 X 25 sprint kick :45
    1 X 50 swim

    1 X 100 easy 2:00
    4 X 50 fast 1:15
    Three rounds, short break between rounds.
    all choice.

    1 X 400 6:00 5:20
    4 X 100 1:30 1:20
    Two rounds, round 1 intervals left, 2 right.
    Descend both groups of 100's 1-4

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  8. Thursday, 10/13/11

    by , October 13th, 2011 at 02:01 PM (A comfort swimmer's guide to easy swimming)
    Good swim today! Was a bit sore from yesterday, but other than that not bad.

    Warm up (600)
    200 swim free & back
    200 flutter kick with snorkel & board
    200 drill/swim by 25's: 1-arm and fist drill, free & back

    Pull (500)
    5 x 100/10sr
    3 free, - went 1:20 on all
    2 back - went 1:30 on both

    Kick (500)
    200 stroke/20sr - on back, went 4:02
    150 include 3 different strokes/15sr - did fly-breast-free w/snorkel & board, 3:15
    100 choice/10sr - free w/snorkel & board, 1:57
    50 best stroke/5sr - back, went 52

    Main Set #1 (400)
    8 x 50/1:00 backstroke
    Odds dps, count strokes
    - SPL at 15-16 with 6 SDK off walls. 45
    Evens: from back start into fast breakout/moderate in middle/build to sprint finish
    - 8-10 SDK off start, was going around 42-43 on these

    Main Set #2 (600)
    4 x 150/2:30 50 build swim - 50 drill - 50 strong swim
    - drill was fist swim, ave 2:12 on these

    50 easy free
    50 pace (200 back race pace) went :39
    50 easy free

    Warm down
    150 easy back and free

    Total: 2900 yards
  9. ICDs - Pacemaker/Defibrillator swimmers

    I'm still looking for USMS swimmers who are swimming with a pacemaker/defibrillator.

    As far as I know, there are only 3 in the United States. Surely, there are more than that!

    If you are one or if you know one, please let me know.


    Mr. Pacemaker
  10. A Stretch Out Kind Of Day!

    by , October 13th, 2011 at 12:29 PM (Year Three: The Road Back)
    Whether or not today's workout was intended to be a stretch out kind of day, that's what it ended up being for me. We had a 16:00 set where the idea was to find a challenging 100s pace and do as many 100s on that pace as possible within the allotted time frame. I probably could have pushed a 1:35 pace and made them all, but I elected to swim on the same pace with PK. He was pulling 1:32ish, so 1:35 interval would have been really pushing him. We elected to swim on a 1:40 interval - and I held all 10 100's at 1:26. After normal swim practices and 31 miles biking this week so far, I was really pleased to hold 1:26s throughout!

    Here's the rest of the workout:
    250 Warm-Up
    8 x 50 Drill / Swim on 1:00 (rotated catch-up w/ fist drill)
    4 x 25 Free Fast on :40
    2 sets:
    - 1 x 50 Free Easy on 1:00
    - 1 x 50 Free Fast on :50
    - 1 x 50 Free Easy on 1:00
    - 2 x 50 Free Fast on :50
    - 1 x 50 Free Easy on 1:00
    - 3 x 50 Free Fast on :50
    - 1 x 50 Free Easy on 1:00
    1 x 16:00 (idea: do as many 100's as possible resting :05-:10 between - did 10 x 100 on 1:40 interval holding 1:26s)
    3 x 50 Kick on 1:00
    3 x 50 Kick on :55
    3 x 50 Kick on :50
    50 Cool-Down
    Total Yards - 3250

    That's it for now. Today is a rainy, yucky kind of day in Indiana - a great day to go grocery shopping after work. I'm hoping tomorrow will be sunnier because I'd like to get another bike ride in.

    On another note: My daughter's time trial on the Sectionals meet course got her bumped up to the Running Squad for this Saturday's Regional meet. (There are 12 on the Varsity squad, but only the top 7 run in the meets (Sectionals, Regionals, Semi-State, and State). The other 5 run time trials and are alternates.) WOO-HOO for her!

    Enjoy your swims today!
    Swim Workouts
  11. Thursday, Oct. 13th, 2011 4:45am

    by , October 13th, 2011 at 12:11 PM (Fast Food Makes for Fast Swimming!)
    Whoa...I'm wiped out from yesterday's double workout. At least that's my last one of the week. Have Friday's morning practice, and then travel to Oregon in the afternoon for:

    Saturday: Linfield College Alumni Meet - McMinnville, OR
    Sunday: SCM Masters Meet @ Multnomah Athletic Club in Portland, OR

    Thursday am workout:

    200 Free
    100 Kick
    300 Free Pull
    100 Kick
    200 Free
    400 IM Drill

    I just swam through the following set with my buddy at a moderate pace. Didn't feel like moving today. Got about :15-:20 rest on each:

    2 x 150 IM @ 2:30 (75 Fly, 50 Back, 25 Breast)
    3 x 100 Free @ 1:30
    2 x 150 IM @ 2:30 (50 Fly, 75 Back, 25 Breast)
    3 x 100 Free @ 1:30
    2 x 150 IM @ 2:30 (25 FLy, 50 Back, 75 Breast)
    3 x 100 Free @ 1:30

    3100 Yards
  12. 10.13.11 Thursday workout - solo

    by , October 13th, 2011 at 09:53 AM (Pete's swim blog)
    Swam solo. Even had an open lane next to me through the whole workout. Kind of lonely. Didn't check the pool temp but it felt a tad warmer... maybe 85. No drag suit.

    Not sure what to think of the 800. Kept ahead of the 1:15 pace and started getting faster. Probably had another 400 yards in me at that pace. Kind of hoping for some 2:25s though.


    400 Warm up

    6 x 50 fr - :45

    800 Free timed - Open turns every 200 (2:30, 2:30, 2:28, 2:26)
    50 Easy

    4 times through:
    * 200 Kick - 4:00
    * 6 x 50 - :50 (Odds stroke, evens pull, #5 hard)
    50 Easy

    2 times through:
    * 75 fl/bk/br - 1:10
    * 75 bk/br/fr - 1:10
    * 75 br/fr/fl - 1:10
    * 75 fr/fl/bk - 1:10

    200 Cool down

    (4400 total)
    Swim Workouts
  13. A lot of fly today...

    by , October 13th, 2011 at 08:28 AM (Mixing it up this year)
    Yes another back loosening day, but then that is why I swim! Believe me this annoyance is mild compared to what it used to be.

    10x100@1:45 Free
    500 kick free to fly w/fins 4fr/3fr-1fl/2fr-2fl/1fr-3fl/4fl
    5x200@4:00 Fly w/fins 50 rt arm/50 lt arm/50 kick/50 swim held back on these today
    100 free kick w/snorkle
    100 fly kick w/snorkle
    100 free kick w/snorkle
    200 free w/snorkle

    Total 3000 yards
  14. Wednesday, Oct. 12th, 2011 5:30PM (DOUBLE)

    by , October 13th, 2011 at 12:04 AM (Fast Food Makes for Fast Swimming!)
    Solo at the Y

    200 Free
    100 Kick
    200 Free Pull

    20 x 25 SDK w/ Speedo Biofuse training fins
    Odds underwater on stomach w/ 1 breath in middle @ :30
    Evens on back w/ 8 underwater kicks then kick on surface @ :35

    100 EZ Free to get the feeling back in my legs/feet. The use of the weighted fins makes your feet feel "weird" afterward.

    16 x 100 Free
    4 @ 1:30
    4 @ 1:25
    4 @ 1:20
    4 @ 1:15
    I was able to stay right at 1:06s all the way through this set. I was going to do 4 @ 1:10, but right at the start of the 1:15 interval I got bombarded by 2 others in my lane, and 3 others in the next lane over. They were "warming up" for their adult lessons class that was getting started @ 6:30. One of the downsides to lap swimming at the YMCA...and it can happen at any time.

    100 EZ

    16 x 75 Free Pull @ 1:00
    (held :50-:52s)

    20 x 25 Flutter Kick w/ board @ :30
    This was basically a cool down, just kicking and trying not to cramp up. Actually made it.

    100 EZ

    4600 Yards + 3400 Yards from the a.m. = 8000 Yards for the day
  15. Dragging, Wed., Oct. 12

    by , October 12th, 2011 at 06:15 PM (The FAF AFAP Digest)

    RC exercises
    HS hi row, 115 x 3 x 20
    assisted dips (20), 1 x 15, 3 x 10
    explosive leg press, 270 x 4 x 10
    lower back machine, 120 x 2 x 15
    split squats, 40 x 2 x 10 each leg
    flutter kicks on bosu, 100
    med ball slams, 5:00


    For whatever reason, I slept nary a wink last night. Don't feel the greatest today and have a slightly queasy tummy. So didn't try to do anything else. Hopefully, I can reboot tonight.

    Had my iphone 3G stolen out of my car at a swim meet a couple days ago. Stupid to leave it there, I know. 100 lashes. I had a 4S on preorder anyway. But I tried to take my first generation iphone to Apple to reactivate it. They laughed at the "antiquated artifact." And the "geniuses" couldn't get it activated. Very odd being phoneless.
  16. Wednesday, 10/12/11

    by , October 12th, 2011 at 05:53 PM (A comfort swimmer's guide to easy swimming)
    This was a good workout once I got warmed up.

    Warm up (800)
    200 swim free & back
    200 kick - flutter kick on back
    200 drill/swim - 1-arm and fist drill, free and back
    200 scull/pull by 25's

    Swim Set #1 with Fins (600)
    6 x 100/1:40
    Odds: 25 smooth - 50 fast - 25 smoorh
    Evens: 25 fast - 50 smooth - 25 fast
    - all free, all between 1:13-1:15

    Swim Set #2 (1200)
    12 x 100 done as:
    - started around 1:25-26, most were 1:22-23, last one 1:20

    Set #3 Kick (600)
    2 x the following:
    1 x 200 IM/20sr - Build each 50 - around 4:30 on these
    2 x 50/20sr - build to FAST Best stroke - on back, 53-54 on all

    Warm down
    100 easy swim

    Total: 3300 yards
  17. August 21 - October 11, 2011

    by , October 12th, 2011 at 04:50 PM (Canuck Countdown)
    Wow! I was surprised when I took a look at my blog and realized I hadn't written in nearly 2 months!

    August 21 - August 30
    Swam 5 more outdoor workouts totalling 16,200 meters (averaging 3240 meters). August 30 was our last workout of the summer season, as the outdoor pools in Edmonton were scheduled to be closed that day.

    September 1 - 9
    No training, as our indoor home - the Kinsmen Aquatic Centre - was closed for maintenance.

    September 10 -September 18
    September 10 marked the beginning of our new season. As the Kinsmen was still closed for maintenance, we swam at Peter Hemingway and Terwillegar pools for this time period. I swam a total of six workouts during this time (19000 meters, averaging 3167 meters per workout).

    We added a new coach to our roster for this season. Here's the introductions that I wrote for each of our coaches:

    New to the club is Mathew Mossey. Matt has previous experience in the swimming community, having been a competitive swimmer for over ten years. After removing himself from the water, he made an easy transition to the deck and has been active in coaching for the past ten years. He has coached with the Saskatoon Goldfins Swim Club, Edmonton Huma Swim Club, University of Alberta Swim Camps, Edmonton Keyano Swim Club, and Fort Saskatchewan Piranhas Swim Club. He recalls winning two Provincial Championships with the Edmonton Huma Swim Club as one of his most enjoyable and challenging experiences. Matt will be responsible for the "Sharks" practices on Tu/Th/Sa/Su.

    Glen Playfair is returning for another season. In recent years, Glen has been University of Alberta's Head Coach for cross country and track and field (distance), as well as the Head Coach of the Edmonton Thunder Track and Field Club. He was Athletics Canada's Head Coach for the NACAC Cross Country Championships in Trinidad & Tobago (2010) and for the 38th IAAF World Cross Country Championships in Poland (2010). He was also the Team Coach for the 37th IAAF World Cross Country Championships in Jordan (2009) and recieved the Alberta Coaches Recognition Award (2008). He has also been heavily involved in the International Triathlon Union and has coached triathlete stars such as Paul Tichelaar and Paula Findlay. Glen will be responsible for our noon hour practices (M/W/F), as well as the "Turtles" practices on Tu/Th/Su.

    Jim Phelan is also returning for another season. No stranger to the Edmonton swimming community, Jim's career in the sport has been based entirely out of this city. The first eleven years were spent growing up and swimming for the Edmonton Keyano Swim Club until 2005. After graduating high school, Jim was proud to be a member of the University of Alberta Golden Bears Varsity Swim Team from 2005 until 2010. Highlights included three trips to the CIS National Championship from 2008-2010. More recently, Jim was head coach of the Edmonton Huma Swim Club in 2011. He was also the head facility coach at Scona pool for Olympian Swim Club in 2010-2011, and assistant coach for the Edmonton Masters Swim Club in 2010-2011. Jim was also the head coach of the Derrick Devil Rays from 2008-2010. He has been involved with the U of A Summer Swim Camps and served as the ASSA "All Star" Coach at Age Group Provincials this past July. Philosophically, Jim believes in a proper technical basis in all skills and strokes to be continually emphasized to promote balanced swimmer development over time. This technical emphasis must then be reinforced with power swimming to achieve success. Academically, Jim is pursuing graduate studies in American History at the University of Alberta. Jim will be our backup coach, filling in for Glen on Saturdays and other times as needed.

    September 19 - October 10

    Back at the Kinsmen Aquatic Centre. Swam a total of 10 workouts (35800 meters, averaging of 3580 meters per workout).

    Notable sets during this time:

    4 x 50 free descend @ 1:00 (:37, :35, :34, :33 = 2:19)
    200 free fast @ 4:00 = 2:22
    4 x 50 free descend @ 1:00 (:35, :34, :33, :33 = 2:15)
    200 free fast @ 4:00 = 2:18

    (with fins)
    4 x 50 free EZ @ 1:00
    1 x 100 pace @ 1:30 = 1:11
    4 x 50 free EZ @ 1:00
    2 x 100 pace @ 1:30 = 1:10, 1:10
    4 x 50 free EZ @ 1:00
    3 x 100 pace @ 1:30 = 1:09, 1:09, 1:09
    6 x 50 free EZ @ 1:30
    4 x 100 pace @ 1:30 = 1:09, 1:09, 1:09, 1:09

    October 11

    242 days until Day 1 of the FINA World Masters Championships

    Kinsmen Aquatic Centre
    WWU Pool (SCM)

    2 x
    (100 swim,
    100 kick,
    100 drill,
    100 swim)

    4 x (3 x 75 @ 1:45 as 75 kick, 75 drill, 75 swim); sets of 75s in reverse IM order

    3 x 100 Fly as (75 drill/25 swim) @ 1:45 with fins
    3 x 100 Back as (75 drill/25 swim) @ 1:45 with fins
    3 x 100 Breast as (75 drill/25 swim) @ 2:15 NO fins
    3 x 100 Free as (75 drill/25 swim) @ 2:00 NO fins

    4 x (8 x 25 as 6 drill, 2 fast) @ :40, IM order

    100 EZ

    Total Distance = 3800 Meters

    Day after Canadian Thankgiving!

    Was tired and sore from the weekend because we drove out to our cabin in Saskatchewan on Saturday after workout (4300 meters) and spent the next two days doing chores to get the place ready for winter: chop wood, haul out the boat and winterize it, take out the docks and boat lift, winterize the water system (clean out the water softener, blow out the water lines), etc. But we also had time for a nice Thanksgiving dinner, complete with turkey, stuffing, cranberries, ham, mashed potatoes, turnips, ... yum, yum!

    Updated October 14th, 2011 at 05:03 PM by lewba

  18. Sarasota Y Sharks Masters 5:30 AM Workout -10/13/11

    by , October 12th, 2011 at 04:19 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 250 4:00
    4 X 100 1:40
    1 X 250 4:00
    4 X 75 1:10
    1 X 250 4:00
    4 X 50 :50

    1 X 100 2:00
    1 X 75 1:30
    1 X 50 1:00
    1 x 25 :45
    Four times through. Choice.
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3: 50 is fast
    Round 4: 25 is fast

    1 X 200 kick 4:30
    4 x 75 kick 1:45
    1 X 100 swim

    5 X (3 X 100 free
    #1 1:25
    #2 1:20
    #3 1:15

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  19. Finally I Post Again!!

    by , October 12th, 2011 at 03:14 PM (Adventures in Swimming)
    Well I just noticed the last time i posted was June 13th.
    It has taken this long for my hand to quit bothering me since I caught it on the lane line.

    It hurt when I moused for a while, it hurt when I played bass (I do this more than I swim)

    I'm swimming great, I've lost 10lbs and my BP is down a little (Not enough though).

    Here is last friday's workout.

    Warm Up:

    300 SWIM
    SET 1
    8 X 75 1-4 Kick/Drill/Swim by 25 :10 R
    5-8 IM no Fly :10 R

    SET 2
    4 X 50 BACKSTROKE :15 R
    4 X 100 BUILD BY 25 TO MODERATE / :20 R
    3 X 50 BREAST :15 R
    3 X 100 DESC TO HARD / :20 R
    2 X 50 MODERATE FREE :15 R

    1 X 50 EZ :60 R
    1 X 100 GO FOR IT!!!

    1 X 300 50 KICK WORK UW / 50 SWIM
    10 X 50 1-3 :40
    4-6 :45
    7-10 :50

    Go Swim!!
  20. Swimthievery! 10/12/11

    by , October 12th, 2011 at 01:49 PM (The Labours of SwimStud)
    1. Don't fret...nobody stole my Flag or Stud briefs!

    the thievery was done by myself as I prowled the forums looking for workouts...can you spot any copyright infringements below?

    Warm Up
    600 FR
    10 x 50 Fin Kick hard 1:00
    100 EZ FR

    8 x 75 FR 1:30 1-3 50 EZ/25 FAST, 4-6 25 FAST/50 EZ, 7 All EZ, 8 FAST>
    4 times through
    5 x 50 FR
    1 x 100 EZ -- no gear
    Round 1 FR w/Paddles :50 (held 40's)
    Round 2 FR w/Fins :45 (held 35's)
    Round 3 FR w/Fins & Paddles :45 (held 35's)
    Round 4 FR Purist Style-No Gear :50 (held 40's)

    500 w/Fins FR/FL by 50

    300 EZ FR

    Updated October 12th, 2011 at 03:24 PM by SwimStud