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  1. Friday, Nov. 18th, 2011 5:30am & 5:15pm

    by , November 18th, 2011 at 10:52 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout - Holy S, this was more than intense...and this was even before getting in the pool.
    I was warned that swimming at the YMCA in the morning is insane, but man these are crazy!! I got there 10 minutes before the swimming starts, and already there were many people waiting in the lobby. They don't start scanning you in till the stroke of 5:30am, so I had my suit on under my clothes to be ready. I was scanned in about #5 in line, went in, got undressed and came out on deck. There were already 8 ladies out there "claiming their territory"!! There was one lane straight out of the men's lockerroom that no one had put anything down yet, so I threw my goggles on and jumped in!! I already had the first 1/2 of my short warmup done before anyone else even hit the water though. Apparently the race is to just claim your lane, whatever the hell that represents! I apparently took someone's "spot" out of the regulars there each morning. Too bad, so sad...WAH!!! My dentist came in soon after me and joined into my lane, but had to circle swim...not a problem. He asked why I was over at the Y this morning... (I told him loud enough that everyone with there head out of the water heard) saying "because of high school pool is closed for the month since that kid drowned yesterday."
    Everyone was like, "what happened??!?!?!" Apparently all these don't read the newspaper anymore!! I gave a brief on it really quick, but told them to check in online news about it. I was just surprised that in this small town all the people hadn't heard about the drowning.

    I had 30 minutes for this:
    200 Free
    200 IM Drill

    5 x 100 Free @ 1:10 (went 1:02, 1:05, 1:06, 1:06, 1:06)

    1 x 400 IM semi push it - clobbered the hand of a lady in the lane over during one of my fly strokes (sorry lady) She just kept on swimming though, so she's tough too!

    5 x 100 Free @ 1:30 followed my dentist through his workout - he uses zoomers, I just used this as my cool down
    Odds Free
    Evens Kick/Free by 25s

    1800 Yards in 30 minutes


    P.M. Workout at the Y - much more like I'm used to, nice and calm.

    200 Free
    300 Free Pull
    6 x 50 SDK on back w/ training fins @ 1:00

    Main Set:

    Did the high school meet format, minus the relays.

    • AFAP
    • Leave on the 60 or 30 only
    • Must take between 1 minute to 1 minute 30 seconds rest - no more, no less between events.
    • All from a push
    • Have fun!
    Here it was:

    1. 200 Medley Relay is here, but didn't do it
    2. 200 Free - went 2:07 (1:23 rest)
    3. 200 IM - went 2:25 (1:05 rest)
    4. 50 Free - went :28 (1:02 rest)
    5. Diving goes here...but had to skip (YMCA rules)
    6. 100 Fly - went 1:04 (1:26 rest)
    7. 100 Free - went :59 (1:01 rest) honestly this sucked because I went fast but got penalized on rest by my "rules".
    8. 500 Free - went 5:37 (1:23 rest) I was honestly surprised to see I went this fast on it. I felt like crap at this point, arms and legs dead tired
    9. 200 Free Relay - skipped it
    10. 100 Back - went 1:15 (1:15 rest) - need I say more about my backstroke?
    11. 100 Breast - went 1:18
    12. 400 Free Relay - skipped of course.
    This was a fun little set. 1350 of AFAP stuff, with a fair amount of rest, but not enough to truely go AFAP. I gave it my best effort though.

    50 EZ to stretch out

    for 10 minutes with my neighbor in the lap lanes

    4 x 125 Free Pull @ 1:40 (held 1:25)
    my muscles were sore from the fast stuff prior to this, so this was more or less a stretch out swim

    2700 Yards (4500 Yards for the day)


    Definitely NOT tapering or resting at all for this one...
    The 3 day USA-S meet is already started over in Cheney, WA It's about a 2 1/2 hour drive from here, and depending on how much snow is out there could be a little longer, but not by much. Everyone here somewhat seems to know how to drive in the snow.
    I'm swimming on Sunday only of the meet, and swimming the:

    200 Fly, 200 Back, and 200 Free

    I seeded myself with my best masters times
    2:07.12 / 2:15.90 / 1:54.52

    and am seeded:
    3rd / 15th / 8th

    Should be fun racing the kids. I haven't swum against most of these kids yet from the Spokane area and northern Idaho teams. Fun times a coming...either that I'm in for a serious ass kicking!!

    Updated November 19th, 2011 at 12:20 AM by jaadams1

    Swim Workouts , Daily Practices , Meets
  2. Short Axis Struggle Day 11/18/11

    by , November 18th, 2011 at 09:57 PM (The Labours of SwimStud)
    Warm Up
    600 FR/BK by 50
    5 x 100 K 3:30

    2 x 50 BR K
    2 x 50 BR Hip Thrust Drill
    2 x 50 BR Pull
    2 x 50 BR 2K 1P
    2 x 50 BR
    Then 4 times through:
    50 FLY K
    50 FR
    50 FLY
    50 FR
    Then 4 times through:
    100 IM 1:50
    100 FR 1:50

    500 Fin Kick FR/FL by 50 on back no board
    200 EZ
  3. Friday, 11/18/11

    by , November 18th, 2011 at 04:37 PM (A comfort swimmer's guide to easy swimming)
    Short swim today. My back felt much better today. Did a real easy workout, basically just my meet warmup. Will go to Boise tomorrow for a meet there. It's a USAS meet that has been also sanctioned for Masters. Looking at the psyche sheet shows only 7 masters swimmers entered. Should be fun swimming against the kids. Tomorrow I swim the 200 back, 50 free and 50 back. Sunday is 100 free, 100 back and 50 fly.

    Today I did:

    300 swim back and free
    200 kick on back, mix of flutter and dolphin with 6-8 SDK off every wall.
    100 IM drill
    100 easy
    6 x 25/1:00, odds build to fast finish, evens fast breakout and easy speed to finish. 1-2 fly, 3-4 back, 5-6 free
    2 x 25 sprint from blocks wish easy swim back. #1 back and #2 free.

    10 minutes easy swim. did 600, mix of free and back

    Total: 1550 yards
  4. Friday, Nov. 18

    by , November 18th, 2011 at 04:20 PM (The FAF AFAP Digest)

    Warm up:

    600 various

    8 x 50 fly drills
    odds = caterpillar
    evens = single arm

    16 x 25 shooters w/MF
    8 back, 8 belly

    50 EZ

    Speed Work:

    8 x 25 no breather over kick free w/fins & paddles @ :45

    8 x 25 bursts @ 1:00
    4 swim, 4 kick

    100 EZ

    2 x broken 100s w/fins AFAP
    -- broken :15 @ 50 & 75
    1 = breast (28, 1:26 (:56)) + 100 EZ
    2 = fly (mid 23, 1:17(:47)) + 200 EZ
    -- should have done 200 after the first one. really felt the burn

    4 x 25 free w/parachute & paddles @ 1:15

    4 x 25 burst dolphin kick on belly w/parachute & fins @ 1:15

    100 EZ

    Total: 2750


    I drove to OakMarr today only to find it closed. Lost 20+ minutes of workout time driving to Spring Hill Rec, and only did 2 broken 100s. This did not break my heart. The lasstitude has not yet quite relinquished it's hold on me. Hoping some R&R in the sun next week will really perk me up. And so happy that I get to avoid all that nasty Thanksgiving food!

    Jimby is driving down tonight to pick up his son from college. I didn't think I would have time for a swim with him with Lil Fort's soccer tournament. But there is a big mid-day break tomorrow during which we might squeeze in a swim. After taking yesterday off, I should probably try to stay in the water until I leave b/c I doubt I'll do much but splash around in Miami Beach. I wonder what the water temp is like this time of year?
    Swim Workouts
  5. Riverton Results & Workout 11/18/11

    by , November 18th, 2011 at 01:48 PM (Maple Syrup with a Side of Chlorine)
    My goal to practice every day this week hit a road block last night due to my mental block - I missed Adult Swim time! Mon thru Wed the pm time is 6:15-7:30, and on Thursday it is 5-6:15. I showed up at 6:10 and saw all the swim team kids in the pool and knew I made a mistake.

    Oh well, took it as a sign that a day off was in order ...
    11/18 Solo at Rec (scy):

    w/u: 200 FR/200 BK

    2 x 500 swim with Paddles (continuous)
    - 25 DPS/25 fast, 50/50, 75/75, 100/100 FR
    - Repeat with back all all but the 75's

    TWO TIMES Thru:
    - Start on :60
    - 4 x 50 kick on :50 (flutter with board, ok back w/o, dolphin, flutter)
    - Wait until the :45
    - 4 x 100 FR Pull with buoy on 1:20 (dec 1-4)
    - Wait until the :15
    - 4 x 50 swim fast (free/bk/free/bk)

    10 Deep water Bobs

    TWO TIMES Thru:
    - 100 FR swim (50 DPS, 50 fast) on 1:10
    - 50 ez (25 skull, 25 kick on back) on 1:20
    - 50 hard FLY
    - q-break til the top

    200 ez and out
    (3600, 65 minutes)
    Felt good today, and wanted to push some yardage. I see that James has adopted the q-break, so I figured I will too (us 200 BK guys need to stick together - haha).

    I went for the long swim to start because I haven't used my paddles in a while and figure my strength needs some work. I made the kicks on the first set with 5 seconds to spare - I have really been working at adding kicking to my workout and going faster with it. I tried to descend the Pulls and did well - 1:14 -> 1:09 both times, thinking about long strong strokes and power through the bottom of the pull. I held :32's on the free and :35's on the back.

    On the second set I was able to come in at 1:04 on both the 100s, ez feeling. The flys were 33, which is good for me.

    Off to help out at my son's school today. My daughter is on a trip to NYC (MET Museum of Art, UN, 9/11 Memorial). Tomorrow I am going to help with a stroke clinic at Master's practice, probably 30 minutes of free and back work. Should be fun.

    Attached are the results from the Riverton meet. I will have to break down the 200 FR, but it looks as crappy as it felt. I did a good job splitting the 100's, but hope to take them out a little faster in the future. Still trying to lay down more yards for the 2Bk at BU ...

    Also, you can see me in the 100m FR at the Riverton Meet here: - I am in lane 2 at the top of the pool. My time of 1.00 converts to a high 53 in yards, and I was 52.6 during the spring, so I am really happy with that time at this point in the year.

    Updated November 18th, 2011 at 06:50 PM by rxleakem

    Swim Workouts , Masters Swim Meets / Events
  6. Nov 18, 2011

    by , November 18th, 2011 at 11:30 AM (Canuck Countdown)
    205 days until Day 1 of the FINA World Masters Championships

    Thursday, Nov 17
    Kinsmen Aquatic Centre
    West Warmup Pool (25m)

    300 swim
    300 kick
    300 pull
    300 swim

    3 x
    16 x 25 @ :40 as (3 drill, 1 swim) x 4,
    4 x 100 @ 2:10 as
    50 FAST!/50 smooth,
    50 smooth/50 FAST!
    100 smooth,
    100 FAST! (held 1:06s)

    200 EZ

    Total Distance = 3800 meters

    Comments: First day back in the pool since November 10. In between, I was really sick! It hit me around 6 PM on Friday, November 11. After that, I was down for the count until I finally went back to work on November 16. Even then, I wasn't well. Anyhow, I've found in the past that sometimes a swim can set me straight, so I decided to give it a go last night. Wrong decision! I felt ten times worse this morning - super congested, etc. I was supposed to swim in the Masters Cup meet tomorrow, but I've scratched.

    Thursday, Nov 10
    Kinsmen Aquatic Centre
    West Warmup Pool (25m)

    4300 meters, but don't remember the workout.
  7. Pre-meet workout

    by , November 18th, 2011 at 10:23 AM (Random Nonsense)
    We did a pre-meet workout... and then the regular workout. I blame Josh.

    Warm up
    - 400 swim
    - 300 kick w/fins
    - 300 swim
    Meet Swimmers set
    - 6x50s off the blocks work starts and turns
    -- then cool down, right? NO!
    Main Set
    - 3x200 smooth on 2:40 (low 2:20s)
    - 6x100 on 1:20 (10s)
    - 4x75 kick w/fins on 1:10
    - 6x50 free on 1:00 (31-32s)
    - 4x25 back on :30
    Cool Down
    - 200 ez

    Coach Dave told us after the starts we could change as much of the workout to suit us as we wanted. Josh decides we should just continue on with the workout as normal, and I played lemming.

    Josh and I agree to take the main set easy. Obviously our idea of easy is pretty skewed. We should have swam in separate lanes on different send offs at different ends of the pool.

    NFG must have had a bowl of Wheaties this morning. I looked over during warm up and she is doing backstroke at the same speed I am doing free. At that point, I wisely stopped paying attention to what she was doing. Ok, not really, I was slacking on the 200s until I noticed she was going faster than I was and picked up the pace. After that I gave up on easy and just kept up with Josh like a normal practice.

    I am thinking of dubbing New Fast Girl (NFG) ... Marge. I am sure she would be thrilled with this name. Since she refuses to be my facebook friend, I will protect her true identity and keep complaining about her kick.

    The swim meet this weekend should be fun. Josh and I are in the same events and I gave him my entry times which he adjusted for his entries, so we should get to race. Today I think this will be fun, tomorrow afternoon will probably be a different story.

    A little jocularity: I was chatting with K who was submitting entries for her husband J and K wanted to know what I wanted to race J in. Our events don't overlap at all and K was joking, but I suggested the 100IM and to make things fair, I suggested she enter him in the 200 fly, the event right before the 100IM. K, being a typical evil wife who lives to mental torture her husband like all wives, thought this was a GREAT idea. There will probably only be 1 heat of the 200 fly so J should have a good 10 minutes max before we race the 100IM.

    Really, it was the only chance I had. J is a breaststroker. A good one. I think I am still screwed. Luckily, no money is on this.

    Josh and I are in the same events with similar entry times. I will know if this was a good idea tomorrow afternoon.

    Events: 50, 100, 200 free; 100 IM
  8. 11.18.11 Friday workout

    by , November 18th, 2011 at 08:25 AM (Pete's swim blog)
    Just me and Dave today. Pool temp ~84. Wore speedo brief.


    400 Warm up

    200 fr - 3:00
    200 fr - 2:55
    200 fr - 2:50
    200 fr - 2:45
    200 Pull - 3:00
    200 IM Kick - 5:00
    200 fr - 2:40
    200 fr - 2:35
    200 fr - 2:30
    200 Pull - 3:00
    200 IM Kick - 5:00
    200 fr - 2:20
    50 Easy
    My plan for this was to go 2:30 on all but the kick. On the first one, I did 2:25 so I tried to hold 2:20 to 2:25. Made them all on between 2:20 and 2:23. Last one I did on 2:15. Very happy with that.

    5 Times through
    * 4 x 50 Kick/stroke - 1:00 IM Order
    * On the 3rd and 5th ones I did all kick. Probably should have tried kicking them all.

    150 Cool down

    (4000 Total)
    Swim Workouts
  9. Oh well...warm water today

    by , November 18th, 2011 at 07:32 AM (Mixing it up this year)
    Had a great leg/arm coordination set today.

    1000 free broken 1,2,3,4,1,2,3,1,2,1
    500 free kick w/fins every 3rd 25 fast
    10x50@:10R free w/snorkle as 15 m kick/20 m swim fast/15 m kick
    500 free w/paddles & bouy

    Total 2500meters
  10. Thursday, November 17, 2011 5:00am and 5:00pm

    by , November 17th, 2011 at 10:11 PM (Fast Food Makes for Fast Swimming!)
    A.M. workout (This was my final swim at the high school with the masters group for a while)***

    300 Free
    300 Kick w/ board
    400 Free Pull
    200 Free


    4 x 100 Free @ 1:10 (went 1:02, 1:04, 1:05, 1:05)
    4 x 75 Free @ :55 (went :49, :50, :50, :51)
    4 x 50 Free @ :40 (went :32-:33s)
    4 x 25 Fly @ :20 made em

    Felt pretty good, though the 1:10s and :55s intervals took it out of me a little bit.

    6 x 100 Free Pull @ 1:15 cruise (went 1:08-:09s)

    200 EZ Kick w/ board

    3000 Yards


    P.M. Workout

    300 Free
    400 Free Pull
    6 x 50 Kick w/ board @ 1:00 (held :45s)

    10 x 100 @ 1:15 (held 1:08/:09s after the initial 1:05)
    • originally I was going to do 30 of these, but solo I cut it down to 20 of them. Then as I neared #8-9 I decided to cut it down to 10 of them.
    • While I probably could make 30 x 100s @ 1:10 like what has been talked about, I honestly don't know that I could do them solo. It's a really taxing set on your body, and much easier to do if you have "help" along for the ride with you.
    :30 rest from the above set then:
    6 x 150 Free Pull @ 1:50 (held 1:40/1:41s)

    5 x 200 IM @ 3:00 (went 2:40/2:38/2:35/2:35/2:24 on the last one)

    100 EZ Free

    I was really moving today too...I had this 4000 done in an hour!!

    300 Kick w/ board EZ

    4300 Yards (7300 Yards for the Day)

    I finally got to see this on my GTD!! Yippie!!

    Congratulations! You are on pace for achieving your goal this year:

    That's the good news for the day, and the only good news.


    *** The bad news that many of you already know about:

    [ame=""]Tragedy in the pool[/ame]

    We'll be out of the high school pool for a while (at least the remainder of November) while the school and authorities investigate the drowning that occured today during school.

    It's a very sad thing that happened to a family today. We don't know the name of the individual, and may never find out the name depending on the wishes of the family. There were many things wrong with the whole situation that could have prevented this from happening, but now that is all the past. I'm sure that if they allow anyone back in the pool, there WILL BE a paid guard on duty who will be in charge of the safety of all participants, no matter what their skill level may be, which is the way it should be.
    This is the first pool drowning that I know of in this town for as long as I can remember...we've had numerous in the lakes and rivers, but in a pool is very unheard of. The lack of adequate (any) professional guards on duty is the major contributing factor, along with a whole other list of stuff that could make this go on and on and on. I'll just leave it at this.
    God bless this family who lost their son today.

    Updated November 17th, 2011 at 11:02 PM by jaadams1

    Swim Workouts , Daily Practices
  11. Thursday, Nov. 7

    by , November 17th, 2011 at 07:24 PM (The FAF AFAP Digest)
    I did an even shorter workout than Speedo today. 0 yardage. My day was booked solid and I am still not 100%. So I figured a rest day wouldn't hurt, and might set up a good speed workout tomorrow.

    In other news, I've been asking around and doing some research to see if there are any personal trainers/strength coaches I might trust in the area. I've been pretty happy (and lucky) having Q and Jazz giving me many pointers over the years and learning OMO. But I'm still curious. The best person in my immediate area seems to be a guy named Justin Case who owns Underground Athlete. I may try a couple sessions after Xmas to see what I think.

    I'm also not that thrilled with my current massage therapist. I might try a new place soon that caters to endurance athletes: Take note Speedo, this is very close to you. Will call tomorrow to see if I can book an appt the day after the LC meet.

    I was also offered (and accepted) a position as one of the USMS on line coaches. (Scott Bay of BluFrog suggested it.) They are broadening the types of workout focus next year. My theme is "high intensity." Any good suggestions for a title for my sub-forum?

    Oh, I can't get my USMS blue seventy code to work. Anyone else have any luck?

    Updated November 17th, 2011 at 08:48 PM by The Fortress

  12. Speed play

    Today I swam at Riverbank. It was a calm and mellow morning there. I shared a lane with Rondi and John, but did my own workout. Here’s how it went:

    1000 lcm warmup (400s, 200k, 200p, 200d/s)

    8 x 50 FR @ 1:15, odds 25 build / 25 easy, evens 25 sprint / 25 easy
    100 easy
    100 dolphin kick w/ fins, build
    4 x 50 FR w/fins @ 1:15, odds 30 build / 20 easy, evens 30 sprint / 20 easy
    100 easy
    3 x 100 FR/BK halsies (no fins) @ 2:00, build free then fast backstroke
    200 easy

    1400 pull, alternating 200 w/ paddes / 200 no paddles, adjusting pull buoy lower on legs so core has to be engaged, and playing with amount of rotation

    500 warmdown + play

    The clocks at the ends of the pool weren’t synched, so I was glad I had my tempo trainer with me. I set it for 15-seconds beeps, then knew on the 50s that the second beep after I got to the wall was the signal to go. A bonus was that it helped motivate me on the sprints--I tried to get as close as possible to the midpoint by the first beep.

    My goal with the sprinting today was to establish power then increase turnover, rather than just flail frantically. I'd like to go to an AGUA workout soon to get some technique feedback. But if I don't make it over there tomorrow or Saturday, I know I can get some pointers at the meet on Sunday. I don't feel meet-ready at all--mainly because I'm not--but am nonetheless looking forward to just getting up on the blocks and racing, and to swimming some fun relays with teammates!
  13. Thursday, 11/17/11

    by , November 17th, 2011 at 05:55 PM (A comfort swimmer's guide to easy swimming)
    I tweaked my back while getting ready for work this morning. Really hurts! Getting sucks! I went to the chiropractor and got treatment and it feels a little better but is still sore and it was not real comfortable to swim. So I just did a warm up and then long easy swim today with no sprinting.

    300 swim back and free
    200 kick on back w/6-8 SDK off walls
    6 x 50/1:15 build, 1-3 free, 4-6 back
    50 easy free

    500 easy free & back

    Total: 1350 yards
  14. Thu Nov 17, 2011

    by , November 17th, 2011 at 11:12 AM (Ande's Swimming Blog)
    Thu Nov 17, 2011 SCY

    weighed 222 after practice

    [ame=""]My Old Swim blog[/ame] just passed 300,000 views. it's been inactive since Sep 2008. Weird.

    Tue Nov 15
    trained at swim center,
    swam easy did some 25's
    25 br 13.8, 13.1

    Wed Nov 16
    trained 7:30 - 9:00
    meet's 2 weeks away
    prob went 3k
    25 fr 10.2

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT Swim Center: diving well
    6:30 to 8:00 dove in 6:45ish
    wore Jammer
    trained with Todd & Tyler

    did around 2 or 300

    Main SET: scy

    assigned 30 x ??? on
    1) 1:30
    2) 1:29
    3) 1:00
    did 100's till 1:14 then switched to easy 50's

    then got out to talk to Kris Kubik
  15. 11.17.11 Thursday workout

    by , November 17th, 2011 at 09:05 AM (Pete's swim blog)
    Swam w/ Dave and Jeffrey in between Kent & Roger and Dave and Teresa. Pool temp ~84... warmer. Wore speedo briefs. Last workout for Kent, Teresa and Jeffrey. They are tapering for state.

    400 Warm up

    200 Fr - 3:00 (2:20)
    3 x 50 Fly/bk/br - :50
    3 x 50 Fly/bk/br - :45
    6 x 75 - 1:15 (:10) Up/down stroke 1 -> stroke 2 (I did back to breast)
    6 x 75 - 1:15 (:10) Up/down stroke 2 -> Kick
    50 Easy

    Kent's farewell set
    200 timed (4:05) - no breathing except on walls. I cheated and took a breath on 5 and 6.
    800 IM (11:40)
    50 Easy

    Teresa's farewell set
    She didn't come up w/ anything so we got the default set:
    6 x 100 - 1:10 Master's option - make any 2 a 50. I made #4 a 50 and made all the rest.

    2 Times through
    * 100 Kick - 1:45
    * 100 Kick - 1:40
    * 100 Kick - 1:35
    * 100 Kick - 1:30 (Master's option swim stroke)
    I declined the master's option and made these swimming br kick.

    150 Cool down

    (4450 total)
    Swim Workouts
  16. A 10 x 75 Test Set....

    by , November 17th, 2011 at 08:06 AM (Year Three: The Road Back)
    I had gone into this workout thinking that today would be a shorter, taper-type of workout. Huh.... good intentions and all..... Here's what we ended up doing.

    400 Warm-Up
    6 x 150 on 2:30 as Kick / Drill / Swim by 50s
    10 x 75 Fast Free on 1:30, hold best average (did :57s)
    100 Easy Free
    4 x 50 BR Arms w/ Fly Kick on 1:10
    8 x 50 Fly Kick on Back on 1:10
    4 x 50 Underwater Streamline Kick on 1:10
    6 x 50 Free on :50
    300 Pull Cool-Down
    Total Yards - 3550

    I was actually really happy with the :57s on the 10 x 75 set. The last time I swam a set like this, I skated between :58s and 1:05s. The discrepancy was pretty big during the 10 swims. This time, the range was :56-:58s, with the vast majority (at least 7) coming in at :57. I was really happy with the consistency - especially as the clock seemed to go faster and faster between swims.

    As to the kick sets, etc. that came later, I used those as an extended cool-down and didn't push too hard. The 6x50 on :50s set - I made them all in around :40. Not pushing too hard, but it was a little push.

    Tomorrow, I need to take it a bit easier in practice.....

    Enjoy your swims and I'll check in then.
    Swim Workouts
  17. Another good day

    by , November 17th, 2011 at 07:34 AM (Mixing it up this year)
    My legs are feeling stronger than ever.

    10x100@1:45 free
    500 free kick every 3rd 25 Fast
    10x50@1:00 breast pull w/fins
    200 breast kick w/brfins
    3x200@3:00 free w/paddles & bouy desc 1-3 went 2:49, 2:44, 2:40
    5x100 free w/snorkle 50kick/50swim keep kick pace with arms

    Total 3300 yards
  18. Wednesday, Nov. 16, 2011 5:00am & 5:00pm

    by , November 16th, 2011 at 10:18 PM (Fast Food Makes for Fast Swimming!)
    A.M. workout


    300 Free
    200 Kick w/ board
    300 Free Pull

    3 rounds of:
    • 2 x 100 Free @ 1:20 (1:08s)
    • 2 x 75 Back @ 1:15 (:55-:57s)
    • 3 x 50 Fly @ :50 (:31/:32s)
    • :30 Q break

    10 x 50 Kick w/ board @ 1:00 (started @ :50, but from #4-10 I was between :43-:47, with the final one :41)

    Ande is right...if you keep practicing your kicking you will get better at it.

    2800 Yards


    P.M. workout
    I did this in the Y lap lanes while my kids were in lessons on the other half of pool


    200 Free
    300 Free Pull
    100 Kick on back

    20 x 50 Free @ :45 (holding mile pace - ranged from :31s to :33s)

    100 EZ waiting for my son to finish

    5 minute break to get my son dressed and sent out with grandma while my older daughter finished her hour long class
    Me --> back in the pool for fun

    1:15 base/100 Pull set - go fast!
    300 Free Pull @ 3:45 (went 3:16)
    250 Free Pull @ 3:05
    200 Free Pull @ 2:30 (went 2:09)
    150 Free Pull @ 1:50 (went 1:34)
    100 Free Pull @ 1:15 (went 1:02)
    50 Free Pull @ ??? (went :30)

    50 EZ

    4 x 100 IM @ 1:30 (went 1:14, 1:16, 1:15, 1:16)

    100 Free EZ and out

    3300 Yards (6100 Yards for the day)

    I'm only 1 mile off my GTD pace now. That means I have a can have a little time off for some of the holidays and still be able to make 500 miles.
  19. Wednesday, 11/16/11

    by , November 16th, 2011 at 04:17 PM (A comfort swimmer's guide to easy swimming)
    Had another restless night last night. I hope I can start sleeping better or I won't be worth a crap at the meet this weekend.

    300 swim back and free
    100 kick on back w/6-8 SDK off walls
    4 x 50/1:15 build, odds back, evens free
    100 easy free

    3 x 50 back/1:15, desc to 200 pace
    - went 42-39-36
    100 easy

    3 x 50 free/1:15, desc to 200 pace
    - went 37-35-32
    100 easy

    (was supposed to do 4 x 25 as sprint 12.5 then coast to end, but started talking to a friend in the next lane and ran out of time.)

    400 swim easy free to cool down

    Total: 1600 yards
  20. Wed., Nov. 16

    by , November 16th, 2011 at 03:49 PM (The FAF AFAP Digest)

    RC exercises
    long arm crunches, 2 x 50
    bicycles, 2 x 50
    extreme angle step ups, 25 x 3 x 10
    HS hi row, explosive, 120 x 3 x 10
    leg press, explosive, 250 x 3 x 10
    leg extensions, 70 x 3 x 10
    stiff legged good mornings, 45 x 3 x 15
    skull crushers, 50 x 3 x 10
    altitude drops, 2 x 10
    med ball slams, 5:00+
    -- hadn't done these in awhile. had a lot of power in these slams. may need to get a heavier power systems ball.

    Yoga/Stretching, 30 minutes


    I'm kinda tired today after yesterday's longish hard sprint workout. I also don't think I'm 100% recovered from the nasty cold yet. Given this and in light of my sore elbows, I've decided to taper weights before my meets. So I cut weight and #sets today. I had contemplated going to bikram afterward, but decided to stretch myself instead. My schedule for the next week or so is crazy with Lil Fort's all star soccer tournament all weekend and my trip with Mini Fort. I may wait to re-start bikram until after NE Champs and just keep stretching myself.

    The HS swim season is getting underway here. Teen Fort says that, with the fast new freshman on her HS team, they will be "dirty."

    I also need a new tech suit, since my other new suit got a hole in the seam at the Sprint Classic. I might be using that 20% off Speedo code that came with the masters renewal.

    Omega Track Starts:

    Updated November 16th, 2011 at 05:54 PM by The Fortress

    Strength Training and Dryland Workouts , Yoga