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  1. Friday April 1

    by , April 1st, 2011 at 01:00 PM (Keepin Track 2010)
    I quit swimming....APRIL FOOLS

    Needed to loosen up today.

    400 WU
    6x75 breath control on 1:15 PULL

    10x50 BR drill-felt yucky-no interval

    3(3x3x25)

    2underwater kick, then 1x25 sprint with fins
    1set FL
    2set BA
    3 set FR

    WD with pull outs
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  2. Thursday March 31

    by , April 1st, 2011 at 12:58 PM (Keepin Track 2010)
    600 WU
    200 Kick

    HQ
    2x100 BR (1:17, 1:17)
    2x100 FR1:02, 1:02)
    4x50 BR (:34)
    4x50 FR (:27)
    2x25 FL
    2x25 BA
    2x25 BR
    2x25 FR
    easy 50

    300 Kick BR no fins, no board

    12x25 #2 stroke (FL) PKS by 25
    12x25 IM same

    WD
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  3. MATT "Make it up as you go" Friday Workout

    by , April 1st, 2011 at 12:14 PM (Pete's swim blog)
    "Make it up as you go" may be contrary to some items in this thread: [ame="http://forums.usms.org/showthread.php?t=18522"]Are Most Masters Teams Training Wrong? - U.S. Masters Swimming Discussion Forums[/ame] but it's Friday and we decided to swim without any singular purpose today. Each of us just suggests our favorite set and that's what we end up doing. Our fly happy team mate started us with 10 x 50 fly. I was tempted to return the favor and throw in 10 x 50 Breast but my knee is hurting. Revenge will have to wait another week.

    400 Warm up

    6 x 50 Free - :45

    Slight break to discuss next set and groan about all the fly suggested.

    10 x 50 Fly - 1:00
    50 Easy

    I picked an IM set. Usually when I make a set up, it doesn't quite work out right. This one didn't seem too bad though.

    8 x 25 - :30 IM order
    4 x 50 - 1:00 IM order
    2 x 200 IM - 3:15
    1:30 Rest
    400 IM Timed (5:54) - I was a basket case on the 100 Fly. Looked more like a controlled drowning.
    50 Easy

    Another break to drag a set out of Dave.

    12 x 75 - 1:15
    Kick/Free/Free - Mix in stroke if it isn't challenging enough.

    200 cool down.

    (3600 Total)
    Categories
    Swim Workouts
  4. Taper Day 4 for Y Nationals

    by , April 1st, 2011 at 11:50 AM (Year Three: The Road Back)
    I was tired last night when I went to bed and was looking forward to a good solid night of sleep. However, that didn't go so well when an intense calf cramp woke me out of sound sleep around 3am. Needless to say, after that painful experience, I didn't get much additional sleep before it was time to get up and head to the pool.

    At the pool, it was just me and the coach basically. Of the two other guys I train with, one was missing in action and the other left yesterday afternoon to take his family to Florida for spring break - lucky! So... one on one... and a ginger calf. Here's what we did:

    400 Warm-Up
    2 x 100 Free Drill Cycle on 2:15
    3 sets:
    - 1 x 200 Free on 3:00 (or :20 rest - was bringing these in at 2:50-2:52, so used the :20 rest)
    - 3 x 100 Free on 1:30 (or :05 rest - did these on 1:30 as I was holding 1:20s and even swam the last at 1:19 - that's good for me on repeats!)
    8 x 25 Kick Fast with Fins on :30
    1 x 200 Drill/Swim by 25s on 4:00
    ****National Swimmers Get Out
    2 sets:
    - 4 x 50 Swim on 1:00, 1 > 4
    - 4 x 50 Swim on :50, even pace
    400 Cool-Down
    Total Yards - 3700

    I included the later part in case anyone is using them. For my part, I swam 2500 yards today. My calf was feeling pretty ginger on the main set, especially by the end of the 100s the last time through - but didn't cramp up. Whew! It actually held together through the 8x25s w/ fins on, but I could feel it tightening up the final 2 25s. Good thing there weren't more of the 25s!

    All in all, a good day's workout. But... I am tired. This much sprinting every day is wearing me out. Is that what is supposed to happen during a taper? Of course, on the flip side, I did swim 9 100's today holding 1:20s, which is really fast for me on repeats. So... maybe? Let me know your taper experiences.... or if I should be backing off from ALL OUT efforts and feeling more rested at this point.

    Thanks and happy swimming!
    Categories
    Swim Workouts
  5. Racing the beeps

    This morning I had a nice swim at Riverbank with a couple of friends. Here’s how it went:

    900 lcm warmup

    2 x (3 x 100 FR/BK halfsie, descend big, @ 1:45) [1:40 > 1:30, 1:44 > 1:25]
    4 x 50, odds easy, evens (25 pace for next set, 25 easy)

    30 x 50 FR @ 1:00 for best average [I did this set a few weeks ago and kept them at 40 or better. Today I held them all under 40, and averaged right at 39. I initially thought I would try to hold 38s, but that was a little optimistic. After reading the thread on tempo trainers, I decided to use mine on this—I set it to beep at 20-second intervals. That gave me a start signal, pacing help at roughly the halfway point, and a beep at the end that I needed to beat to the wall. It worked out well until my lane buddies changed their send-off slightly on the last 10 (they had been going 2 abreast in the lane, but the pool got crowded). Then my tempo trainer and I were :10 off, and I had to revert to good old-fashioned pace clock reading, which worked fine too. And as it turned out, it was comforting to have a beep letting me know I had less than 10 seconds to go when these got tough towards the end!]

    100 easy back

    600 moderate kick, last 300 with fins

    800 warmdown + play

    My focus for today's main set was relaxing whatever muscles were not working—ie using a relaxed hand entry, floppy wrists on the recovery, neutral head position with relaxed neck and mouth. I also thought about exhaling, and tried to pay attention to when I actually needed to breathe rather than breathing reflexively every other stroke. I did some left-sided breathing and can now say with certainty that I’m no slower breathing on my off side, and maybe a little faster. It was tough to do all this while also trying to make a time goal, but also good for me—I know how to swim relaxed when I give myself permission to go slow, the next step is to apply that knowledge to faster swims.

    I did sign up for the meet at Asphalt Green this Sunday—I elected to do 400 IM (for 100 FL split), 200 BK (for 50 BK split), 200 BR, and 100 IM. I’m mostly using the meet as a fun way to include some speedier swimming in my training, and also as an occasion to see teammates and cheer them on in their swims. I did some starts at TNYA workout yesterday and was semi-happy with them. I always like swimming backstroke at AG because they have very sticky touchpads—I feel like a gecko on them! After the meet (it is scheduled to end by 10) I’m hoping to go out to the beach. It will be cold, and maybe windy as well, but I am impatient.


    Hurray for the start of baseball season! I liked this baseball poem from Slate.

    Happy weekend everyone!
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  6. Friday, April 1

    by , April 1st, 2011 at 10:07 AM (The FAF AFAP Digest)
    Got up early and sent Lil Fort off to Girls on the Run at 7:30 and then headed right to the gym.

    Drylands:

    bench press, 120 x 2 x 15
    deadlift, 200 x 2 x 10
    back squats, 280 x 2 x 10
    bicep curls, 100 x 2 x 8
    leg press, 450 x 2 x 8

    -- bagged core work for today and hit the pool for a longish recovery type swim.


    Swim/SCY/Solo:

    Warm up:

    600 various

    10 x 50 shooters @ :55

    Main sets:

    8 x 300 cruise free, no fins @ 15 RI

    10 x 50 fly @ 1:00

    100 free for time: :57

    200 EZ

    Total: 4300

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    Wow, it's amazing how much of the day is left when one works out in the morning. Have to do this more often!
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  7. half asleep and still swimming

    by , April 1st, 2011 at 08:35 AM (Mixing it up this year)
    Not a good night for on call and having to work then swim.

    1000 Free broken 1,2,3,4,1,2,3,1,2,1@:10R
    500 Free kick w/fins every 3rd 25 moderate that was all I could muster today
    5x200@4:00 Fly w/fins 50 rt arm/50 lt arm/50 kick/50 swim went 3:40 then woke up 3:35, 3:27, 3:27, 3:20
    500 Free /bouy EASY

    Total 3000 meters

    PS forgot to mention I will be pampering myself today with a 1 hour massage followed by a chiropractic adjustment. Next friday too! YEAH!

    Updated April 1st, 2011 at 09:14 AM by Donna

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  8. Thursday, March 31, 2011 7:30pm Fast Swimming

    by , March 31st, 2011 at 11:53 PM (Fast Food Makes for Fast Swimming!)
    Did the Biceps/Back P90X DVD for 1 round (30 Minutes), then...

    Went over to the YMCA for what was supposed to be a stretch out the muscles day, but turned into speed work instead.

    Warmup:
    200 Alt. 50 Free/50 Back
    200 Free Pull
    200 IM Kick odd lengths on front, evens on back
    200 Free

    16 x 25 (4 each stroke - IM order)
    odds @ :40 EZ
    evens @ :30 sprint!!

    100 EZ

    what to do next??? Hmmmm... (for about 3-4 minutes)

    3 x 100 AFAP @ 6:00
    (all from a push)
    #1 Fly - went 1:00
    100 EZ

    #2 Fly - went 1:01
    100 EZ

    #3 Free - went :54 **Note...at my last 2 meets my 100 Free times were ~53.4, granted the swims were when I was tired and not a true comparison...
    BUT...this was the FASTEST I've ever done in a practice in Masters...and from a push for that matter.

    200 EZ
    ---------------
    2000 Yards + 2300 Yards from the A.M. = 4300 Yards for the day
  9. $15 dollars worth of swimming

    by , March 31st, 2011 at 09:05 PM (Too Neurotic to be Suitably Aquatic)
    The kid who comped me into the Y last week totally spoiled me, I had to shell out the $15 for a guest pass again today. I wonder if I can make a deal with them to get temporary membership during our school closings and save some cash... The point is, I was motivated to swim lots, to make the cost-per-lap ratio better. I figure that at 4800 yards, I was paying almost 16 cents a lap.*

    *Where one counts a lap as 50 yards, both a back and a forth, the only holy and sane way to count a lap. Everything else is a "length."

    This was the workout that I used to entertain myself, via a teammate, and the workout that the FISH did yesterday:

    1000 warm-up (400 free, 300 IM (k, dr, sw), 200 kick, 100 pull)

    100 free
    2x50 fl/bk, br/fr
    200 free
    1x100 IM
    300 free
    2x150 IM no free (did the second round as kick)
    400 pull
    4x75 stroke (did the 4th as kick)
    300 free
    4x50 stroke (fl/bk, bk/br, br/fr, bk/br)
    200 free @ 2:45 (owie) - 100 recovery
    4x25 stroke
    100 free @ 1:18 () - 100 recovery

    200 kick
    200 warm down - corkscrews & whatnot
    =4800


    I was out of breath most of the time. But the pool is hot, and the air is stale. Also, an over-perfumed guy sat down on the train next to me on the way to the pool, and I think I was still recovering form the mild allergy attack he gave me. I kept it on tight intervals thanks to Mr. Chatty Pants sharing my lane. I got a good out from conversation today, when he said, "you're throwing in some fly today, huh?" and I said, "yes, and here I go again!" and pushed off the wall a good 20 seconds before my planned rest was over.

    Reward: a doughnut from the diner.** I know, sweets have no place in serious training. But I loves them.

    EVENING:
    Hot Yoga. I'm going to regret this tomorrow, I think.

    **Full disclosure. I didn't eat a doughnut. I ate two. I refuse to regret that tomorrow.

    Updated March 31st, 2011 at 09:18 PM by swimmerb212

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  10. Thursday, March 31

    by , March 31st, 2011 at 05:32 PM (The FAF AFAP Digest)
    Swim/SCY w/Speedo:

    Warm up:

    700 various

    10 x 25 shooters

    100 free
    150 scull

    Main Sets:

    10 x 50 @ 1:00
    5 kick, 5 swim

    100 EZ

    1 x 50 AFAP
    -- did flutter kick w/board & fins
    -- went high 25

    100 EZ

    6 x 25 @ 1:00
    - 12.5 burst, 12.5 easy
    - all dolphin kick on belly w/fns

    50 EZ

    1 x 50 AFAP
    -- did shooter on belly w/fins, broken 5 seconds at the 25
    -- 11+ & 12+

    150 EZ

    6 x 25 @ 1:00
    -- 12.5 burst, 12.5 easy
    -- 4 dolphin kick on belly w/parachute & fins
    -- 2 dolphin kick on back

    100 EZ

    1 x 50 AFAP
    -- did dolphin kick w/fins & board
    -- went 25 high
    -- I considered skipping this one, but Pete told me not to "rest on my laurels." So I was guilted into it. Thank you, training partner.

    100 EZ

    Total: 2300


    ART, 30 minutes

    Got worked over and am now covered with pink kinesio tape. That was my "stretching" for the day.

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    I had really been thinking that I needed a recovery day after speed workouts on Monday and Wednesday, but I didn't feel too bad in warm up. So I opted for more speed, and tried to work my dolphin kick on the belly. And it was probably a wise idea to get that in before ART. Definitely a recovery swim tomorrow. And I should probably hit the gym ...


    March totals:

    swim: 25x (way above average due to tapering), 30.4 mile
    weights: 3x (way below average due to tapering)
    yoga: 13x (9 hours --pretty good since I didn't go to bikram while tapering)
    ART 2x

    Updated March 31st, 2011 at 06:01 PM by The Fortress

    Categories
    Swim Workouts
  11. Lunchtime Swim By myself

    by , March 31st, 2011 at 05:03 PM (A comfort swimmer's guide to easy swimming)
    Thursday, 3/31/11

    Had planned to swim this morning but internet was out and couln't get the workout my coach emailed me. So went to work early and took a long lunch and swam at noon.

    Warm up
    200 swim - 100 IM kick - 100 scull

    9 x 50 3/1:00, 3/55, 3/50
    did back on 1-6, free on 7-9

    3 x
    25 kick (15 fast under)
    50 drill
    6 mid pool 25s focusing on fast turns and kickouts
    25 swim
    - did back then free, then fly

    Main Set (900)
    Stroke count plus some speed:
    6 x 50/1:00 Odd count, even count w/speed
    - all free; odds: SPL= 16-17 @ 38-40, Evens: SPL = 18 @ 33

    Fins paddles or both:
    4 x (50/1:00 + 100/1:50) fast DPS, count strokes, build 2nd 50 of 100
    - all free, with fins and big Tyr paddles
    - on 50s SPL=13 @ 30, on 100s SPL= 14 @ 1:13

    Back Set:
    Repeat 3 times:
    6 x 25/40 strong
    1 x 100/1:50 smooth
    - 25s were under 20, 100s were 1:30

    Cool down
    Started talking to a friend in next lane about an open water swim in Lake Tahoe a few of us are doing in July and didn't have time to cool down.


    Total: 3250 y

    Updated March 31st, 2011 at 07:46 PM by poolraat

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  12. Taper Day 3 for Y Nationals

    by , March 31st, 2011 at 04:13 PM (Year Three: The Road Back)
    Today was an interesting kind of day. I slept really hard last night - really tired - and it took forever to get moving this morning. But, I dragged myself out of bed, went to the pool, and hopped right in the water. As I swam practice, I couldn't tell if it felt more like someone holding my feet or if I had a lead belt around my waist. Either way, I felt really heavy and slow in the water today. Oh well, here's what we were supposed to do (and what we actually did):

    400 Warm-Up
    2 sets:
    - 1 x 50 Fist Drill on 1:00
    - 4 x 50 Free on :50, 1 > 4
    - 1 x 50 Kick on 1:20 (1st w/ fins, 2nd w/o fins)
    3 sets:
    - 4 x 12 Extremely Fast on :15 (we did 4x25 sprints on :30 instead)
    - 1 x 50 Easy Free on 1:00
    1 x 100 on 4:00 Choice of 50 or 100 for time (I did an ALL OUT 50 Free - got :32 - not great, but not bad from a push start for me)
    1 x 100 Drill/Swim by 25s on 2:00
    1 x 200 on 4:00 Broken 200 or 100s at 50 w/ :10 rest (reallly changed this up and did an ALL OUT 50 Fly (got :37 ), rested :30, did an ALL OUT 50 Free (got :36 ). Then, I did an easy 50 Free).
    1 x 300 Drill/Swim by 50s on 6:00
    **** National Swimmers Get Out
    5 x 300 on 5:30 100 Swim/100 Kick/100 Pull
    Total Yards - 3494 as written

    I ended up swimming 2200 yards all together. I was not terribly disappointed with my first ALL OUT 50 Free, but I wasn't beyond the moon happy. Then, my 50 Fly and 50 Free were definitely not where I wanted them to be. It felt like my get-up-and-go just got-up-and-went. Maybe this is part of the taper thing or maybe I'm just tired. Today was just sprint after sprint after sprint. Both yesterday and today, I have swam so hard - giving the all outs my all out that I have gotten out of the pool (early compared to the rest of my team who aren't swimming nationals) more tired than ever and even a bit nauseous. As its my first ever taper, I don't know if that's normal or if I'm trying too hard. I just want to "belong" at nationals. Does that make sense? Anyhoo, tomorrow is another day. Here's hoping my get-up-and-go will find its way back tomorrow.

    On a very positive note, it's not snowing today! YAY! Hopefully, this time when "spring arrives" it will actually arrive AND stay.

    Enjoy your swims!
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout -04/01/11

    by , March 31st, 2011 at 02:29 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest Workout
    SCY
    WARM UP:
    2 X 250 4:15
    2 X 150 2:15
    2 X 100 1:30

    4 X 150 3:00
    100 kick/50 swim
    Fins optional

    5 X 100 2:00
    Choice
    Perfect technique swims

    6 X 25
    odd: build to race finish
    even: blocks, sprint 20 yards

    1 X 75 easy
    1 X 50 blocks @ 100%
    1 X 75 easy

    RACE PACE SET:

    3 X 200 5:00
    Broken at race pace.
    Broken :10 at each 50

    WARM DOWN: 4 X 50 easy 1:00

    3250Y
    Categories
    Swim Workouts
  14. Thu Mar 31st, 2011 One day Till Zones, psych sheet out

    by , March 31st, 2011 at 01:12 PM (Ande's Swimming Blog)
    Thu Mar 31st, 2011

    Edited SFF Tip [ame="http://www.usms.org/forums/showthread.php?p=196569#post196569"]GRIND IT IN[/ame]

    1 day til Zones, 28 days til Nats
    working on:
    losing weight, (not doing so well)
    getting stronger in the weight room &
    faster in the pool.

    2011 South Central Zone Championships Psych Sheet219 Athletes from 38 Teams

    Friday warm-ups @ 1500
    Check-in for the 1650 @ 1530
    Check-in for the 400 I-M @ 1630
    Meet begins at 1600

    Entries:
    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl

    Nats Entries
    Fri Apr 29, 11 400 IM 6th Event, 50 FL
    Sat Apr 30, 11 100 IM, 50 Br
    Sun May 1, 11 500 Fr, 200 IM


    Subscribe to Ande's Swimming Blog


    thighs still hurt a bit

    Weights
    Lifted this morning

    Whitney Coached
    UT, scy main pool
    6:30 - 8:00
    dove in on around 6:45
    trained with Ritchie, Michael, & Ned
    beside Nate, Larry, Jim, Tyler,
    wore FS pro legs

    WARM UP
    missed it

    Main SET:

    assigned 4 x 400 free desc
    did: 400 fr easy, skipped 2 400's, 400 fr faster

    8 x 25 on 30

    assigned 4 x 200 fr on 2:30 desc
    did 200 fr easy, 200 fr easy speed went 2:04ish

    8 x 25

    assigned 4 x 100 fr on 1:15
    did 100 fr easy, skip 2, 100 fr easy speed

    8 x 25

    5 x (25 fr fast from dive desc, 75 fr easy, rest 1:00) on 3:00
    went 10.1 on #5
    whitney timed


    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    2011 South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till
    Entered:
    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till
    entries:

    Fri Apr 29, 2011 400 IM 6th Event, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM

    Updated March 31st, 2011 at 01:57 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  15. Wednesday, 3/31/00

    by , March 31st, 2011 at 11:55 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (850)
    300 swim
    200 kick
    Pull: 7 x 50 4 - Free on 55, 3 - back on 1:00

    Main Set (300)
    2 x ( 2 x 50 free on 1:00 build to sprint + 1 x 50 fast back on 1:00 - beat 35 sec)
    - free around 36-37, 1st back I saw 39 on clock, 2nd saw 37

    Snorkel (600)
    4 x 150/15sr 2 pull, 1 drill/swim, 1 swim
    - these were around 2:10-2:15 except the drill one which was around 2:20

    Swim (600)
    6 x 100 swim
    100 on 1:40 - 100 on 1:38 - 100 on 1:36 - 100 on 1:34 - 100 on 1:32 - 100 on 1:30
    - averaged 1:20 on these

    Warm down (400)
    400 as 50 drill - 50 swim


    Total: 2750 yards
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  16. Thursday, March 31, 2011 5:00am

    by , March 31st, 2011 at 10:23 AM (Fast Food Makes for Fast Swimming!)
    Warmup:
    200 Free
    300 Free Pull
    100 Free Kick

    12 x 75 (25 Kick w/ board, 50 Free) @ 1:05

    1 x 200 Fly from a push - went 2:19, felt so-so on it. Was getting waves from all the others in adjacent lanes doing their 200 Flys also.

    100 EZ

    10 x 50 Back @ 1:00
    did 8 SDKs on each length, easy swim
    The last 2 did 8 SDKs with fast backstroke (went :34, :35)

    100 EZ
    ---------------
    2300 Yards
    Also threw in 45 minutes of the Core Synergies P90X DVD last night...funfunfun!

    I'm excited about Mesa now that the psych sheets are up. There's some fast 30 year olds in my group - wow!
    Saturday @ Mesa:
    200 Fly - seed 7th - 2:04.71
    100 Back - seed 15th - 1:01.38
    200 Free - seed 9th - 1:52.52
    Sunday:
    500 Free - seed 7th - 5:05.74
    100 Fly - seed 10th - 55.39
    200 IM - seed 10th - 2:06.33
    This is going to be fun! I can't wait.

    Updated March 31st, 2011 at 12:02 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices , Meets
  17. MATT Thursday Workout

    by , March 31st, 2011 at 10:18 AM (Pete's swim blog)
    SCY

    400 Warm up

    3 times through
    * 4x75 - 1:00
    * 1x200 - 2:30
    * 6x25 - :40 easy/hard 2 fly, 2 bk, 2 br
    100 Easy

    Finishing the 200 on a 1:15 pace and turning around to do fly was no treat but the 25s were a good recovery for the next round.

    1000 - 15:00
    Open turns every 100 yds. If ahead of the 1:30 pace, substitute 25 kick for 25 free. If behind, substitute 25 free for 25 kick.
    100 Easy

    4x50 - :50 IM down/free back
    4x50 - 1:10 IM Kick down/free back
    4x50 - :50 IM down/free back
    4x50 - 1:10 IM Kick down/free back
    4x50 - :50 IM down/free back

    100 Cool down

    (4650 Total)
    Categories
    Swim Workouts
  18. Day 23 of no chocolate . . .

    by , March 31st, 2011 at 08:48 AM (Why I swim . . .)
    Today I am going to swim to take my mind off of these cravings I'm surprised at how strong they are after three full weeks of no chocolate!!!

    Also swimming to loosen up for the 10K race I'm doing with my boyfriend Adam on Saturday. It's his first-ever 10K and second-ever race (other was a 5K). So proud of him for training! We're shooting for close to a 48 but probably under 50 in the lower 49s.

    You can read about the race here:http://www.sportsbackers.org/events/10k/10k.htm

    It's the largest 10K in the country - expecting 10,000 participants this year. And how about VCU in the Final Four this year?!?! The 10K in Richmond, VA is the morning of the semifinal game and is turning into a Rampede/pep rally.
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  19. Oh that tired feeling

    by , March 31st, 2011 at 07:29 AM (Mixing it up this year)
    Had a neighbor ringing the doorbell at 2:30am needing to use the phone. I should have just slept thru it since tonight I have to work. YUCK.

    1000 Free as 50,100,150,200,200,150,100,50 around the second 200 my back suddenly spasmed but I swam thru it and it eventually loosened up
    5x100@1:40 Back kick w/fins held 1:30's
    5x100@1:40 Back w/fins as 25 rt arm/25 lt arm/50 swim
    8x50 from a dive 15 meter breakouts for each event doing at Nationals
    200 Free w/snorkle
    100 Drills w/snorkle
    100 Free w/snorkle
    200 Free easy

    Total 3000 yards
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  20. Wednesday, March 30

    by , March 30th, 2011 at 08:07 PM (The FAF AFAP Digest)
    Drylands, 65 minutes:

    No weights (except the bar) or machines -- just as hard though!

    rotator cuff exercises
    flutter kicks on bosu, 4 x 50
    power wheel roll outs, 3 x 15
    power wheel pike ups, 3 x 10
    long arm crunches, 2 x 50
    inverse row w/elevated feet, 3 x 10
    overhead squats, 45 x 2 x 10
    squat jumps with bar, 45 x 2 x 10
    P90X mary katherine lunges, 3 x 10*
    twisting med ball slams, 2 x 10
    med ball floor slams, 2 x 10

    * Named after Molly Shannon's deranged, armpit-sniffing Catholic schoolgirl character on SNL, this involves doing a forward lunge and then leaping straight up and landing in the opposite lunge position.


    Swim/SCY/Solo:

    Warm up:

    650 various

    10 x 25 shooters
    odds = back
    evens = belly

    10 x 25
    odds = easy speed fly (felt dreadful)
    evens =EZ

    Speed work:

    5 x 10 second AFAP vertical dolphin kick w/fins and med ball, holding med ball in streamline position overhead @ 1:00

    100 EZ

    5 x 50 dolphin kick w/board @ 1:15
    25 AFAP, 25 EZ

    100 EZ

    5 x 50 @ 1:30
    25 AFAP free w/fins (trying to hold head still)
    25EZ

    100 EZ

    4 x 50, 15 burst + 35 cruise
    2 back spin drill, 2 fast doggy paddle drill

    100 EZ

    Total: 2250

    Hottub, 20-25 minutes

    -- I was chatting with Cage Fighter the whole time. He is still training with the FISH, but doing more sprint work. He may compete at Zones. He chatted with Kate Ziegler over winter break and she told him she was training quite differently with FAST. Lots of fast 50 and fast 100s in addition to the usual mid-D and D pace work. We also chatted about a former buddy of Fort Son's who was recruited to swim at Columbia, got up there in the fall and promptly quit: burnout from Ray Beneke's program.

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    I am a little off my usual weekly micro cycle, having done yoga on Tuesday and anaerobic dryland + speed work today. That's fine, but I won't be able to rip it up tomorrow with Speedo. I contemplated doing the 10 x 50 @ 1:00 lactate set today, but decided no. I'm just too sore and tired from ramping it up after taper so quickly. Must do one soon. Or I'll really be lazy sprinter.

    Fort Son got his official acceptance letter on line today!

    Updated March 30th, 2011 at 10:18 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts