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  1. Fly, Fly, Fly away

    by , August 20th, 2010 at 08:00 AM (Mixing it up this year)
    Yes it was long course today so I did the 500 Fly again.

    50,100,150,200,200,150,100,50@:10R Free
    500 Free kick w/fins every 3rd 25 fast
    500 Fly w/fins in 8:24
    200 Free kick w/fins EASY
    4x200@3:30 Free w/paddles & bouy
    200 Free easy

    Total 3200 meters
  2. Sarasota Y Sharks Masters 5:30 workout: 08/20/10

    by , August 19th, 2010 at 06:47 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 1:50
    2 X 200 3:20
    1 X 400 -

    4 X 50 kick 1:15
    2 X 100 kick 2:30
    1 X 200 kick -

    8 X 200
    odd: IM 4:00
    even: free 3:30

    12 X 50 1:05
    #3-6-9-12 @ 100%

    WARM DOWN: 4 X 50 easy 1:00

    Updated August 22nd, 2010 at 12:14 PM by RickMile

    Swim Workouts
  3. Thursday, 8/19/10

    by , August 19th, 2010 at 05:53 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo
    More recovery

    Warm up
    200 Swim
    200 Skill Drills
    (did 100 free/100 back)
    8 x 50/1:00 25 easy - 25 FAST
    (alternated 2 free/2 back)

    Kick Set:
    10 x 50/1:15 desc 4 - 3 - 3 w/Fins
    (1-4 dolphin on back - went 50->35, 5-7,8-10 flutter on back, went 45-40-35 both times)

    Main Set:
    2 x 200 Free Smooth/4:00 (ent 3:10, 3:07)
    1 x 200 Back Build/4:00 (went 3:15)

    2 x 150 Free Smooth/3:00 (went 2:20 on both)
    1 x 150 Back Strong/3:00 (went 2:30)

    2 x 100 Free Smooth/2:10 (went 1:30 on both)
    1 x 100 Back Stronger/2:10 (went 1:33)

    2 x 50 Free Smooth/1:15 (went :43 on both)
    1 x 50 Back Fast/1:15 (went :42)

    Cool Down
    6 x 50/1:10 Smooth

    Total: 3100 meters
  4. Thursday, Thursday, Aug. 19

    by , August 19th, 2010 at 03:36 PM (The FAF AFAP Digest)

    600 various

    8 x 50 fly drills

    8 x 25 shooters

    3 x (25 AFAP w/fins + 50 EZ)

    100 EZ

    Total: 1550



    The weekend cannot come soon enough! I can't stand this week's dull taper workouts. I just want to get back to regular training. In retrospect, I wonder if I should have just returned to fairly normal training this week ... I felt like I had more speed when I was doing the Mason workouts or even at the beach. Still feel extremely sloggish and tired in the water now.

    I may have to stop reading blogs as I am having some workout envy. Even Speedo's workout sounded appealing.

    I really enjoyed watching the Pan Pacs last night. It was interesting to see some of the different fly strokes. Cielo has the odd high elbows. And Kukla had a high recovery, almost windmill like, fly. Not many masters have a high recovery fly (Chris and I come to mind). Although I've tried to get away from this somewhat in SCY, Kukla certainly had some amazing momentum using this approach, so it seems fairly suited for a LCM sprint. And the winning Aussie backstroker had a nose clip! I would appreciate it very much if those attending Zones would remind me to wear mine before the 50 back on Sunday.

    On Phelps' failure to qualify for the 400 IM final:

    Updated August 19th, 2010 at 06:00 PM by The Fortress

    Swim Workouts
  5. The "Prettiest Waitress @ Denny's"

    Last night was the inaugural Wednesday practice for the Libertyville Masters! It was a relatively empty pool, but it was honestly a GREAT practice for me! I couldn't make Tuesday night's practice due to other (wasted) obligations so I was excited to not have to wait until Thursday night's practice.

    Yesterday I worked a little later than I expected to. So by the time I got home at 5:30, I realized that if I ate and then went to the gym and lifted as usual I would have less than an hour of recovery before swim practice. Now - I'm not REALLY that concerned about being slow at practice. I've been that for months now. I am however concerned with feeling like crap during practice because my muscles couldn't recover before another assault on them.

    That was probably the best choice I could've made last night!

    So I ate supper at 5:30ish, played drums for about an hour, and then started packing BECAUSE I GET TO MOVE INTO MY OWN PLACE! and left for practice around 7:45ish. So getting to practice - I was already hungry, I forgot a water bottle, and I was really tired. Even with all of those factors - I must've still brought my swimming "A" game.

    I was the "fastest of the slow lanes" (hence the title) last night! It was a pretty big difference too! I was getting back on average 5-7 seconds faster per lap than anyone else. So when we did a 12x100 set, I was getting back between 10 and 15 seconds faster than anyone else in the "slow lanes".

    It was a pretty cool feeling! I've definitely been getting faster - but I was coming in on 1:35/1:40 at the end of that 12x100 set! I think comparatively at the beginning of summer I was coming in on 1:50/2:00 for my 100s..... wait a minute.... This is really just hitting me like a ton of bricks (you're getting the raw data from the brain to the fingers here). We just switched from SCM to SCY. <Sigh>

    Alright - well it doesn't change the fact that I'm still the prettiest waitress at my own Denny's. Hopefully tonight will give me more opportunities to really rock it out in the pool. Since I'll be apartment hunting - I don't know if I'll get a good chance to do my lift tonight (again :-/). Its okay though - as long as I can get my swim in the night is not a total loss.

    Up next - my excitement for the SCY Season increases as some of the first meets are being put on the board!
    Swim Workouts
  6. A rare sprint day or is it....

    by , August 19th, 2010 at 07:26 AM (Mixing it up this year)
    I am going to work on my sprints more than I have in the past and today was a great start. The focus was sprint freestyle today and it felt good and consistant. Not alot but good quality effort.

    400, 300, 200, 100 @:15R Free
    4x[4x25@1:00 Free SPRINT held :15
    ....[200 Free kick w/fins easy
    3x200@3:00 Free w/paddles & bouy #1 easy, #2 as 100 hard/100 easy #3 hard went 2:54, 2:47, 2:34
    200 Free EASY long and loose

    Total 3000 yards
  7. Sarasota Y Sharks Masters 5:30 AM workout: 08/19/10

    by , August 18th, 2010 at 06:49 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 100 1:45
    2 X 200 3:30
    2 X 100 kick 2:30
    Twice through

    10 X 100 2:00
    odd: free/build
    even: 50 stroke/50 free

    1 X 400 free 6:40
    4 X 50 fast 1:00
    Twice through with a break

    WARM DOWN: 4 X 50 easy 1:00
    Swim Workouts
  8. 2nd Day this week!!

    by , August 18th, 2010 at 06:24 PM (Adventures in Swimming)
    Swam with the Sharks SCY
    Coach Alex

    400 Swum as 50 free/50 back

    6 x 100 Descend pick interval for :20r

    400 Pull
    200 Reverse IM
    2 x 200 Fast Pace ( tried to drop 10 sec on # 2, managed to drop 8)
    100 Ez
    200 Reverse IM
    I think we rested more than we were supposed to between swims.
    There were 4 in the lane today and we tend to talk sometimes instead of swim

    4 x 100 Kick ~ Even FAST / Odd Stroke

    Warm Down

    I tried to drop my normal 100 pace by 2 or 3 seconds. I did it on the 400 and 200's :-)
    I wanted to kick a 1:30 for a 100 but went a 1:34, Gotta work those turns harder!!
  9. Wednesday, 8/18/10

    by , August 18th, 2010 at 04:22 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up
    500 mix of back and free
    10 x 50/10 sr, Drill/Swim mix strokes
    8 x 25 Strong mix strokes

    Main Set:
    Swim 6 x 200 Free/3:30 smooth desc 3
    (went 3:05-3:00-2:58, 3:13-3:04-2:57)

    Cool down
    200 easy reverse IM

    Total: 2600 meters

    Updated August 18th, 2010 at 11:40 PM by poolraat

  10. Wed., Aug. 18

    by , August 18th, 2010 at 04:20 PM (The FAF AFAP Digest)

    700 various

    3 x (4 x 25)
    25s = long breast pullout, shooter, fly drill, glide drill

    3 x (4 x 25)
    25s = easy speed fly, easy, fast breast, easy

    50 EZ

    1 x 50 back kick @ 80% w/fins (26)

    100 EZ

    Total: 1500



    I felt awful in the water today. No speed at all, and my fly felt anemic. Likely just the taper blahs and post-massage blahs (though I didn't have a deep tissue). 3 days to recover and hope some speed comes back. Or, I could be shamed in my duel with the Stud ...

    I was thinking today that I'm so glad I don't have to even think about a turn at Zones this weekend.

    Psych sheet:

    Time line:


    Despite the fact that I'm a wimpy sprinter, I did register our geezer relay for the Beach 2 Battleship Iron Tri today. I'm praying for a strong current. I think I need to recruit another relay member for the crazed distance geeks on my team. I don't plan on training for this at all really. I might do some quasi "base building" in September. But my focus will be a SCM meet in Dec. Next year, when I'm 50 (can't come soon enough), I may not engage in this diversion. Thank goodness wetsuits are de rigueur!

    Pan Pac News & Links:

    Updated August 18th, 2010 at 08:10 PM by The Fortress

    Swim Workouts
  11. 8/18 Workout

    by , August 18th, 2010 at 01:04 PM (Random Nonsense)
    Warm up
    - 400 free
    - 300 kick with fins and board
    - 4x50 drill swim
    Main Set x4
    - 4x100 descend on (2:00 back, 1:50 free)
    - 2x50 descend on (1:00 back, :50 free)
    Cool down
    - 200 ez

    The main set was supposed to be swam so that the first 50 was faster than half the last 100. I didn't go a very good job at this.

    The first round of the main set we did back, but the guy behind me, a technically better backstroker*, misunderstood and thought we were doing 1x100 back. He tagged up about 15M from the finish, which threw both of us off because I didn't expect him to go that fast on the easy one, and he didn't think I would go that slow on the only back. That round was a cluster after that, and I don't think I got a single time that made sense. Pretty much a loss.

    The last 3 rounds were free and originally I wanted to go sub 1:20 on all the 100s while still descending. It ended up 1:21 descended to 1:16 the first round, 1:24 descended to 1:15 the second and 1:24 descend to 1:13 the last round. The 50s were piss poor (39-40) on each round until the last when I went 37, 35.

    Good: (1:16, 1:15, 1:13)
    Crap: (39, 39, 40,40, 37, 35)

    LCM is almost over, but I think I would like to be breaking 1:10 on a set like this followed by 33,32 on the 50s.

    It took until the first fast 100 free, about halfway through practice for my free to feel comfortable and my back never felt good.

    I have been tired lately and I am not sure why. Plenty of sleep (~8 hours/night consistent), less frequent workouts than last season, easier weight workouts, so I am at a loss.

    * He lacks my endurance
    Swim Workouts
  12. Working on Backstroke today

    by , August 18th, 2010 at 07:35 AM (Mixing it up this year)
    This week I am doing each of the strokes I normally swim. Today was back, tomorrow I may try my hand at Breast, since it has been a while.

    1000 Free as 200 SPSKS
    500 Free kick w/fins every 3rd lap fast
    500 Back kick w/fins fashion model
    10x100@1:45 w/paddles & bouy as 50 free/50 back
    5x100@:10R Free #2&4 drill

    Total 3500 yards
  13. Tuesday, Aug. 17

    by , August 17th, 2010 at 07:57 PM (The FAF AFAP Digest)

    700 various

    6 x 50 @ 1:00
    odds = fly drill
    evens = breast drill

    6 x 25 shooters

    3 x (25 AFAP + 50 EZ)

    100 EZ

    Total: 1450


    Had a massage for the first time since Nats. I was told I was very "tight" and that my neck was a "mess." About what I expected since I haven't done much yoga or stretching all summer. That's OK, I needed a mental break this summer from the constant need to be super flexy.


    I felt a little better in the water today. Just a few more taper workouts to get through. I'm now officially psyched for Zones since the preliminary psych sheets have come out:

    The way things stand at the moment, I'm quite pleased with my seeds and heats. I have some friends and competitors in all my heats. And it appears that Stud and I will go mano-a-womano in the 50 free. Excellent! (Jimby is in the next faster heat because he has a Speedo LZR jammer. )

    We're celebrating the second of my 3 children's August birthdays tomorrow. Lil Fort ages up to 10. I told her she's still my "kitten."

    Article on stress:

    My take home lesson wrt swimming: If I get deeked yet again breast, I will have a good laugh this time. (For the record, I am still going to pre-kick. I've been practicing non-undulation on the pulldown.)

    Updated August 17th, 2010 at 08:11 PM by The Fortress

    Swim Workouts
  14. Tuesday, 8/17/10

    by , August 17th, 2010 at 05:02 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Recovery day
    Warm up
    Swim the following continuous
    100 free
    100 kick (25 each side)
    100 Brst pull (Alternate 25 flutter - 25 dolphin)
    100 skill drill (Back or Free)
    100 free
    100 kick (25 each side)

    Main Sets:
    #1 (600)
    12 x 50/1:00
    2 x 50 smooth swim (Free at 45-46)
    - every 3rd Fast Kick (kick on back at 57-58)

    #2 (600)
    6 x 100/:15 sr
    1 x 100 IM Drill (2:00-2:05)
    1 x 100 IM Kick (2:25-30)
    1 x 100 IM Smooth Swim (1:45)

    Kick with Fins
    10 x 50/1:00
    Ds 1 - 4 dolphin on back
    5 - 8 flutter on back
    Timed #9 dolphin on back (34)
    #10 flutter on back (33)

    Cool down
    100 easy free

    Total: 2400 meters
  15. MUST swim more this week

    by , August 17th, 2010 at 03:47 PM (Adventures in Swimming)
    Coached the Sharks SCY

    Last week I only got to swim one day.
    Stared out better this week.

    I swam last friday's workout after work

    300 swim, 200 Kick, 200 pull

    1 x 400 ~ 50 Glide, 50 Smooth

    12 x 50
    1-4 25 Drill/25 Swim :all on :50
    5-8 Even Pace
    9-12 Descend

    1 x 100 FAST
    1 x 100 EZ

    1 x 400 Pull, Build by 100

    12 x 50
    25 drill / 25 back
    2 x 50 Hard Pace Back
    1 x 50 Smooth EZ Free

    1 x 100 Fast Kick
    1 x 100 Ez swim

    4 x 50 Warm down

    The Sharks Swam this
    Intervals are for the crazy lane

    300 swim

    2 x 100 ~ 25 Drill / 75 Build
    4 x 75 ~ 25 Kick / 50 Swim
    6 x 50 ~ Descend 1-3, 4-6
    All about :15 rest

    3 x 200 Desc 2:40
    3 x 50 Kick Recovery :10r
    3 x 150 Desc 2:10
    3 x 50 Kick Recovery :10r
    3 x 100 Desc 1:25
    3 x 50 Kick Recovery :10r
    3 x 50 Desc :40

    Warm Down

    I love too see 2 lanes racing on the last one of every descend.
    on the 200's they went from 2:20 down to 2:08
    Not sure on the 150's I has helping others
    100's from 1:05 to :59

    Last friday's practice I saw a couple of best swim's from a few of our swimmers.
    One in particular whom could barely make 1:45
    for a 100 when he started can now do a 1:17.
  16. Tue Aug 17th, 2010

    by , August 17th, 2010 at 12:43 PM (Ande's Swimming Blog)
    Tue Aug 17th, 2010

    swam mon Aug 16th
    thought I blogged it
    guess not

    [ame=""]Pan Pacs begin Wed 8/18[/ame]

    whitney coached
    garrison pool 86 degrees
    6 - 7:30 am
    with Mary, Ed, Katie, beside
    larry, chris, doug & tyler
    arrived 30 min late missed warm up

    Warm UP
    Missed it

    4 rounds of
    50 with 3 breaths
    50 FAST
    5:00 hard for time

    got out & went to work

    missed the 50 fast in first round
    used the 5:00 to swim to warm up
    worked the fast 50's my 1st & 3rd fast 50
    Swim Workouts
  17. Butterfly focus

    by , August 17th, 2010 at 07:25 AM (Mixing it up this year)
    Today I wanted to focus on some fly. My left elbow is starting to get annoyed with me again but I will work thru it.

    5x100@2:00 Free pull to kick
    500 Fly kick w/fins streamline on back
    5x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 fly skull/50 swim strong
    5x200@3:00 Free w/paddles & bouy descend 1-5 went 2:57, 2:49, 2:45, 2:40, 2:34
    500 easy Free

    Total 3500 yards
  18. Monday, Aug. 16

    by , August 16th, 2010 at 06:38 PM (The FAF AFAP Digest)
    I accomplished everything that was supposed to happen today. Car taken to be fixed, no one smashed into me in my rental car again, no kid pooped in the pool, and we got the newest addition to our family, a 15 week old Maine Coon kitten. Now I just have to wait for the house to cool down. I was about to move out.


    Warm up:

    750 various

    Transition Sets:

    8 x 50 @ 1:00
    odds = back kick
    evens = russian breast drill

    8 x 25 shooters
    odds = back evens = belly

    Mini Speed Set:

    5 x (25 AFAP + 50 EZ)

    75 EZ

    Total: 1800



    Felt like absolute crap in the water today, worst in weeks. Don't know if it's the effects of my mini taper or whether the heat is just making me tired. I tossed and turned a lot last night despite two fans going. I am SO looking forward to a frosty night.

    And this is an odd stray thought. I've been noticing the last few weeks that sometimes my fingers and hands feel tired. Could that be from the paddle use?

    I also noticed at the dreadful movie I went to the other night that James Franco looks like Rob Butcher ...

    Lastly, whew, Fort Son, despite not running since last fall, made the cc team today, #2 on varsity.

    One more lastly, here is a destination triathlon:

    Attached are some pics of the new addition. (I'm having some trouble uploading; will try again later.) FB link:

    Updated August 16th, 2010 at 10:41 PM by The Fortress

    Swim Workouts
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  19. Monday, 8/16/10

    by , August 16th, 2010 at 04:44 PM (A comfort swimmer's guide to easy swimming)
    SCM, With Carrie

    Warm up
    400 free and back
    4 x 100/1:50 Build each (1:30 on these)
    8 x 25/30 Strong Kick 2x IM order

    Main Swim Sets:
    Drop Off IM's
    Drop off 25 choice after each IM
    200/4:00 - 175/3:30 - 150/3:00 - 125/2:30 - 100/2:15 - 75/1:45 - 50/1:30 - 25/1:15
    (went 3:30-3:05-2:40-2:10-1:40-1:15-:45-:20)

    9 x 100/1:45 Strong Tempo
    (did 1-8 free at 1:30-32, #9 back at 1:38)

    Cool down
    200 easy kick/swim

    Total: 3000 meters
  20. 8/16 Workout

    by , August 16th, 2010 at 10:05 AM (Random Nonsense)
    We didn't have to put the long course lane ropes in! Of course, the pool is closed, so no one has been in the pool since our practice Friday


    Warm up
    - 400 swim
    - 200 kick
    - 100 back
    - 100 waitforpeopletokindacatchup free
    - 2x100 drill
    Main Set
    - 400 free (5:26)
    - 2x100 kick with fins and board
    - 2x200 free on 3:30 (2:33, 2:37)
    - 4x100 pull with paddles and buoy on 1:40 (all sub 1:20, 30/31 SPL)
    - 2x50 on 1:00 (supposed to be 8) (:37, :36)
    Cool down
    - 2x50 ez
    Swim Workouts