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  1. 250 miles

    by , August 16th, 2013 at 03:40 PM (One Stroke at a Time)
    Thursday August 15
    SCY Lunch Bunch
    400
    8 x 100 on 1:40 kick/swim/drill/swim IM order
    25 fly on 25, 50 easy on 1:00
    50 fly on 50, 50 easy on 1:00
    75 50 fly/25 back on 1:15, 50 easy on 1:00
    100 50 fly/50 back on 1:40, 50 easy on 1:00
    125 50 fly/50 back/25 breast on 2:05, 50 easy on 1:00
    150 50 fly/50 back/50 breast on 2:30, 50 easy on 1:00
    175 50/fly/50 back/50 breast/25 free on 2:55, 50 easy on 1:00
    200 IM on 3:20, 50 easy on 1:00
    4 x 100 pull on 1:45
    100 easy

    3000 yards

    Friday August 16
    scy
    Lunch Bunch
    100
    4 x (300-200-100) Round #1 pull 1:25 base, #2 swim with paddles 1:25 base, #3 swim 1:25 base, #4 kick 1:50 base
    5 x 100 on 1:45 free/back/free/back

    3000 yards

    Today, I reached 250 miles on Go the Distance. I have without a doubt been through a lot in the last 50 miles of swimming. On May 9th, I hit 200 miles and 5/13 I had my ultrasound that started this odyssey. Since that time, I have had an ultrasound, 3 CTs, a colonoscopy and 6 rounds of chemotherapy. Also, I have caught up with and felt the support of people too numerous to count, had visits from 2 parents, 1 in-law, 2 sisters (one of them twice) and five college roommates and gone on one fabulous vacation. I have swum 31 times, including one meet in which I hope to have a top ten time (I stand #3 in the 400 IM and #5 in the 200 breast right now). Finally, I want to say thank you to anyone that is taking the time to read this.

    Onward to 300 (or wherever I reach)
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    Uncategorized
  2. Sarasota YMCA Sharks Masters 5:30 AM Workout: 08/19/2013

    by , August 16th, 2013 at 01:44 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    3 X 100 1:40 1:30
    2 X 150 2:30 2:15
    1 X 200 3:15 -
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    8 X 50 kick 1:10
    1 X 100 swim -

    1 X 200 IM 3:30
    1 X 75 1:15
    1 X 50 1:30
    Four rounds.
    Round 1: 75: Fl-ba-br 50: fly
    Round 2: 75: Ba-br-fr 50: back
    Round 3: 75: Br-fr-fl 50: breast
    Round 4: 75: Fr-fl-ba 50: free

    1 X 600 swim or pull

    WARM DOWN: 4 X 50 easy

    4400Y
    Categories
    Swim Workouts
  3. FAST Fri Aug 16th 2013 SCY

    by , August 16th, 2013 at 12:32 PM (Ande's Swimming Blog)
    FAST Fri Aug 16th 2013 SCY

    Whitney Coached SCY
    6:00 - 7:30 dove in around 6:05
    swam with Julie Stupp ( new pro triathlete)
    beside Todd Chris Ned, Matt, David Alley, & Tyler

    Lifted yesterday
    Swam Wed & Thu but not Mon or Tue

    Warm up
    assigned 1600 did around 800


    Main Set
    4 rounds of
    25 FAST on :40
    50 fast on 1:20
    75 fast on 2:00
    100 fast on 2:00
    250 easy on 5:00
    1) FR
    2) choice
    3) K
    4) choice

    400 IM pretty strong
    went 4:46

    200 easy


    Next Meets:
    Not sure, one 2 or a few SCM meets in Nov & Dec
    Categories
    Swim Workouts
  4. Long Course today and I had to share

    by , August 16th, 2013 at 10:50 AM (Mixing it up this year)
    One lap lane but atleast 3 of us were about the same speed and the womanatee was nice about letting us pass.

    500 free
    500 free kick w/zoomers
    800 free w/paddles & bouy for time 12:34 did not feel good on this
    2x400@2:00RI free w/snorkle maintain a 6 beat kick went 6:35, 6:24
    200 free EZ
    200 one arm fly alt 50 rt/50 lt w/zoomers

    Total 3000 meters
    Categories
    Swim Workouts
  5. Birthday Swim, 2013

    by , August 16th, 2013 at 09:02 AM (Grandma Got Run Over By A Swim Team)
    Feeling strong this morning, swam with Bill M until about 6:30 then Jenna and Marci showed up for the last 45 min.

    600 - 100 free, 25 back/25 breast
    2 x 300 P no paddles
    6 x 100 kick
    14 x 100 w/Bill on mod intervals (1:40 down to 1:25)
    2 x 300 P w/paddles
    8 x 50 K @ 1:00
    100 easy
    6 x 100 @ 1:20 (w/zoomers, HARD & FAST)
    100 easy
    20 x 25 butterfly @ :30 w/zoomers
    200 easy
    Total: 5700

    Bit farther than I had planned - was only planning on 5400. Very pleased with myself on finishing the 20 x 25 fly - stopped at 12 and did an easy 50, then finished the last 8 - Jenna a big help on both the 100's on 1:20 and the fly. Not as hard as I thought it would be!
    Categories
    Uncategorized
  6. Friday 8/16/13

    Friday 8/16

    AM only LCM

    400 swim

    3x200 @ :20 rest I.M.
    #1 - kick
    #2 - drill
    #3 - swim, building each 50 (2:39)

    4x50 @ 1:10 done like last night as follows: kick under H2O FAST as far as possible, breakout and take 1st breath, then sprint no breath until needing 2nd breath, then EZ...only unlike last night, this morning was no fins!

    4x250 @ 4:00 I.M. doubling each stroke once, STRONG on the double stroke/cruise the rest (1:12, 1:19, 1:25, 1:10) <-- times on the FAST 100

    100 EZ

    Total: 2300
    Categories
    Swim Workouts
  7. Thursday 8/15/13

    Thursday 8/15

    PM only LCM

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ fins + board
    100 I.M. drill

    8x50 @ 1:00 swim w/ strapless paddles alternating 2 FR/2 BK focusing on catch
    4x100 @ 1:30 AE w/ snorkel
    #1/2 - opposite fin + opposite paddle
    #3 - paddles only
    #4 - swim

    3x100 @ 1:25 AE (1:15, 1:15, 1:15)
    50 EZ
    3x100 @ 1:35 ANAE (1:09, 1:09, 1:09)
    50 EZ
    3x100 @ 1:45 VO2 MAX (1:05, 1:06, 1:08)
    100 EZ

    2x50 @ 1:30 w/ fins
    - kick FAST under H2O as far as possible, after breaking out and taking 1st breath, sprint as far as possible before taking 2nd breath and then EZ the rest of the way

    100 EZ

    Total: 3100
    Categories
    Swim Workouts
  8. Workout 08/15/13: evening

    by , August 15th, 2013 at 09:12 PM (Maple Syrup with a Side of Chlorine)
    Today was my official day off during vacation. My only plan was to bring my mother-in-law and family to the Saratoga Race Course for some racing (my MIL has never been), but alas, she was not feeling well so those plans were scrapped. My wife and daughter decided that a trip to Albany and Crossgates Mall was in order. :sigh:

    After mowing the lawn, I got in for a quick dip:
    - 200 Fr/200 IM drill
    - 8 x 50 (o= kick, e= b/c 6/8/10/12)
    - 200 ez and out
    (Solo/Rec/1000 yds/20 min)
    ----------------------------

    Spent some time with the guards, and also wrote out the swim workout for Saturday's Masters practice. This will be the last one until the Rec reopens from the annual two week shutdown at the end of August through Labor Day. I do have three lake swims lined up for the locals to join in, which should be a lot of fun.
    Categories
    Swim Workouts
  9. Week 46 - Thursday

    by , August 15th, 2013 at 06:41 PM (After a long rest)
    Yesterday I headed to the pool but there was a pretty bad lightening storm in Dallas and as such practice was cancelled. Today the weather was better but still unseasonably cool. I once again felt good int he pool today.

    Warm up
    400 free
    300 drill
    200 kick
    9x50 swum in IM order, kick, drill, swim on 1 min.

    Main set
    400 pull going 10 seconds afterthe last person in the lane finishes
    8x50 swum IM order 50 stroke, 50 free on 50
    300 pull going 10 seconds afterthe last person in the lane finishes
    6x50 swum IM order 50 stroke, 50 free on 50
    200 pull breathing every 5, going 10 seconds afterthe last person in the lane finishes
    4x50 swum IM order on 50
    100 pull breathing no more than 4 times per 50, going 10 seconds afterthe last person in the lane finishes
    2x50 swum fast free on 50

    Warm down
    200 easy

    Total 3550LCM

    I may have messed up on my recording of the warmup and I know I am either tired or getting old, when as hard as I try I dont recall the warmup today. Anyhow, today was another fast day. I went 4.37 on the 400, 3.24 on the 300, 2.15 on the 200, and 1.05 on the 100. I made the breathing pattern on the 200 except under the flags where I had to take a breath because otherwise I would have turned with no breath. The first 50 of the 100 was fine with 4 breaths but I took an extra breath out of the turn on the second 50. On the IM 50's I made all the send offs holding 35-40. Even my breast felt good today(I dont think I have ever said that before). The fast 50's I was 28-29's and again felt good.
    Categories
    Swim Workouts
  10. Thursday, Aug 15

    by , August 15th, 2013 at 06:20 PM (The FAF AFAP Digest)
    spin, 90 min
    drylands, 20 min

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

    Didn't feel like swimming in an outdoor 3-4 foot pool today so passed on swimming. But my legs got a workout! Heading back to NoVa for the weekend.
  11. Wednesday 8/14/13

    Wednesday 8/14

    AM only LCM

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ fins + board

    3x (RD1 w/ fins, RD2 w/ buoy + paddles, RD3 swim)
    200 @ 3:00 AE
    150 @ 2:20 PINK
    100 @ 1:50 RED
    50 @ :50 BLUE
    1:00 REST

    8x50 @ 1:10
    1st 25 0 breath
    :10 rest
    2nd 25 FAST

    200 EZ

    Total: 3000
    Categories
    Swim Workouts
  12. Taper continues; Salads rock...

    by , August 15th, 2013 at 03:21 PM (Alex's swim journal)
    Today I only did 1500 yards or so in the lake... I was going to do 2000, but an extra recovery day is good now. Tomorrow I'm planning to go into the Y for a quick warm-up and that's it... I had originally planned to do 1000, my standard warm-up... instead I might just do 400-800 in drill work/EZ swimming and call it a day.

    Yesterday was my last "workout" before the 2.4-mile swim; and it was pretty relaxed, a real scaled down version of things I've been doing the last 6 months; where I would have been tempted to push the pace and get the times down I made a conscious effort to count strokes, back off the pace to focus on distance per stroke. Here's what I did:

    WU (1000)
    400 EZ swim on 7:00 (fr, pull, fr w/ short fins, pull by 100s)
    4 x 100 IM on 2:00 (mid 1:40s)
    4 x 50 fr on 1:00 (1st EZ, then desc. the last 3: :46, :42, :40, :38)
    1:00 rest

    MS (1000)
    10 x 100 fr on 1:50
    --first one was 1:28, last one was an ez 1:32, the rest were right at 1:30, so I was able to find a consistent pace; the interval (1:50) gave me what seemed like an eternity of rest between reps, since I've gotten so used to going off 1:40 of late.
    1:00 rest

    CD (1000)
    4 x 50 fr on 1:00 (ascend the first three, ez on the 4th: :36, :37, :38, :46)
    4 x 100 IM on 2:00 (these were actually slightly faster than the 100 IMs in wm-up, but felt relaxed)
    400 EZ swim (fr w/ short fins, pull, fr w/ short fins, fr by 100s)

    3000 SCY/58 minutes

    I'll have to remember this workout in my reverse taper and for recovery or maintenance phases of training... got the blood pumping but kept the focus on form... loosened me up, rather than tightening me up.

    JUST A QUICK NOTE ON FLY: Though I'm not focusing on fly this week, obviously, and just using it for variety and to keep my form on the stroke... taking the time to swim it more carefully and more purposefully has revealed a couple of things to me... (1) without being too conscious of the fact, the second kick has become second nature... this is something I used to struggle with last spring, but I noticed that I was doing it without thinking about it this week... that's cool; and (2) my DPS (distance per stroke) has gotten a lot better... granted, I was purposely trying to reduce my stroke count in the 100 IMs mentioned above, but even still, I went back to look at my fly from the 400 IM at state SCY meet in March and I was doing 9-10 strokes per length. Yesterday I was doing 3-4 underwater dolphins, then 6 full strokes per length from push. That's a huge difference.

    SALAD... YUMMY, YUMMY:

    I know I've mentioned my layering of salads recently; great way to get all those nutrients and eat a large volume of food without going overboard on the calories. I signed up for the MindBodyGreen daily e-newsletter a couple of weeks ago... they send links to articles with recipes and other wellness tips on their website. Anyway, one of the recent articles had a great explanation of the concept of layering salads and a couple of easy recipes... tried both of them last night (with leftovers for lunch today!) and really enjoyed them... I've never been a carrot fan, but I liked this one. I did cut back slightly on the oil; olive oil is obviously healthier than crisco, but I haven't even been using much EVOO lately in my effort to keep the processed oils to a minimum.

    Anyway, here's a link to the recipe:

    http://www.mindbodygreen.com/0-10558...rot-salad.html
    Categories
    Uncategorized
  13. Sometimes boring is nice

    by , August 15th, 2013 at 07:40 AM (Mixing it up this year)
    Last night the house 2 doors down went up in a fire. I got alittle worried when I could see the fire all the way to the tops of the trees. Thankfully it was wet and while the fire department was fighting the fire a major down pour helped them out.

    As for workout this morning this was more mondain. Fly stroke work, trying to correct a few things Francine pointed out to me.

    500 free
    500 free kick w/zoomers

    200 fly scull drill w/snorkle & zoomers
    200 torque drill w/snorkle & paddles
    200 fly alt rt arm/lt arm
    200 fly kick streamline w/zoomers
    8x25@:45 fly work on arm straight arm recovery

    500 free w/snorkle maintain 6 beat kick

    total 2500 yards
    Categories
    Swim Workouts
  14. Wednesday, August 14, 2013

    by , August 14th, 2013 at 08:02 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 81 Water temp 78
    Sunny, humidity at 74%

    Warm Up
    Bands
    200 FR
    200 BK
    200 BR 2(25K, 25S) w/snorkel
    200 Fly 2(25K, 25S) w/snorkel
    200 FR-K w/snorkel

    *Set 1*
    2x800 FR on HR rest, desc by 200 1-4
    ---200 Bk
    ---200 FR Kick w/fins

    *Set 2*
    3(4x50 on 1:30, 100 EZ BK) 90-95% effort w/fins *26s-25s
    ---100 BR K/bk
    ---200 as 50BK/50FR

    *Set 3*
    8x100 FR on 1:40 as (50DR/50 Build,SPL 24) w/snorkel
    ---200 FR w/agility paddles-tube-buoy

    *Set 4*
    3(4x25 FR on 1:00, 1:00 rest) w/agility paddles-tube-buoy *36s-35s

    Warm Down
    300 BK/FR
    2x50 FR SPL-22

    Comments
    I have been training consistently with 1-2 rest days/week, but have not been able to post workouts recently. The current project I am doing at work is unusually intensive, but will be completed end of August.

    Updated August 14th, 2013 at 08:07 PM by fdtotten

    Categories
    Swim Workouts
  15. Aug 13-14

    by , August 14th, 2013 at 04:54 PM (The FAF AFAP Digest)
    Tuesday:

    I was actually excited to do a workout on my own for a change. Drove to Sewickley Y around 2. No, all lanes closed for the kids. No adult lap lanes during the day. Called a couple more places, same thing. Very depressing. I'm not adjusting very well to Pitt.

    spin, 75 min

    Wednesday:

    RC/scap ex, 10 min
    power wheel roll outs, 3 x 15
    power wheel pike ups, 2 x 10
    long arm crunches, 2 x 50
    goblet squats, 20 x 2 x 15
    bicep curls, 20 x 2 x 15

    Spin, 20 min

    Off to practice soon. Adults = one hour in the evening. Summer can't be over soon enough. To add insult to injury, I missed my exit and it took me forever to get there.

    Edited to add practice:

    Swim/SCY @ Sewickley Masters

    Warm up:

    400
    12 x (25 drill + 25 swim) @ :55
    4 x 50 kick @ 1:00
    4 x 50, 12.5 UW SDK each length @ 1:15

    Main Sets:

    6 x through: (I used fins)
    1 x 100 smooth stroke or IM @ 1:45
    1 x 50 build to sprint @ 1:00 (I don't like builds, so I did the 50s @ 100 ish pace and kicked them. Went 25s in backstroke.)
    masters minute

    6 x 25 @ 1:00
    odds = AFAP
    evens = EZ
    masters minute

    4 x 100 stroke or IM @ 1:30

    1 x 50 AFAP
    -- tried but cramped. sprinting at the end of an aerobic practice doesn't work so well for me.

    100 EZ

    Total: 2700


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

    Heading back to NoVa again this weekend to see Fort Son. Not feeling like traveling but maybe it's a good idea as I've been very melacholic around here.

    Updated August 15th, 2013 at 10:48 AM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Spinning
  16. Sarasota YMCA Sharks Masters 5:30 AM Workout: 08/15/2013

    by , August 14th, 2013 at 02:05 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 150 2:45
    6 X 100 1:45

    5 X 100 kick 2:30
    Build 2nd 50 to fast

    3 X (3 X 100 2:30
    Alternate: build-fast-easy
    Choice

    1 X 100 moderate 2:00
    1 X 200 negative split 3:15
    Five rounds, swim or pull.
    Descend 200's 1-5

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  17. 08.14.13 - Wednesday workout

    by , August 14th, 2013 at 12:27 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Charlie, Mark, Roger, Sam and my daughter. Kind of crowded today. Feeling better but somewhat sore.

    SCY

    600 warm up

    2 Rounds of:
    * 100 Free - 1:30
    * 100 Free - 1:25
    * 100 Free - 1:20
    * 100 Free - 1:15
    50 Easy

    2 Rounds of:
    * 100 Free - 1:25
    * 100 Free - 1:20
    * 100 Free - 1:15
    * 100 Free - 1:10
    50 Easy

    100 Free - 1:20
    100 Free - 1:15
    100 Free - 1:10
    100 Free - 1:05
    50 Easy
    Ended up about 7 seconds off the pace for the set. Started missing @ 1:15 and never really recovered.

    8 Rounds of:
    * 100 Free - 1:15 (Evens pull)
    * 100 Kick - 2:15
    50 Easy
    This wasn't any easier than yesterday. If I would back off and just make 1:15s, it wouldn't be bad but for some reason I was compelled to try and keep up w/ Sam and Charlie.

    10 x 50 Kick w/ Fins - 1:00
    100 Easy

    4 x 25 no breath - :40
    4 x 25 kick - :35
    4 x 25 IM Order - :30
    4 x 25 Free - :25

    200 Cool down

    (5600 Total)
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  18. a strong day today but that was not my intent

    by , August 14th, 2013 at 07:41 AM (Mixing it up this year)
    I decided to work on my kick today, not just the kick but the kick with the arms. The coordination of the two is now my main problem. This turned out to be a better workout than I had planned.

    500 free
    500 free kick w/zoomers
    5x100@1:45 free w/snorkle, strapless paddles & bouy long and loose
    5x100@2:00 back as 50 kick/50 swim w/zoomers descend 1:35, 1:36, 1:34, 1:33, 1:31
    5x100@1:45 free maintain 6 beat kick or better went 1:29, 1:28, 1:27, 1:26, 1:24
    8x50@1:00 free maintain 6 beat kick went :50, :50, :49, :48, :47, :46, :45, :42
    100 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  19. A few tomorrows later

    by , August 14th, 2013 at 07:24 AM (One Stroke at a Time)
    August 13 SCY
    600 (100 swim/50 kick)
    2 x
    (400 pull on 6:00
    200 25 drill IM order/25 free on 3:20
    100 IM fast on 1:40)

    100 easy
    2100 yards


    Well, I woke up on Sunday and was absolutely exhausted. I was not sleepy but my whole body was fatigued. I spent the next couple days on my couch trying not to move. With a few 10 plus hours/night of sleep and limited activity, I woke up on Tuesday feeling much better so went and did half the practice (The main set was 4 times through). I felt pretty good in the water. I'll try to swim again on Thursday.
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  20. Where's the reset button?

    by , August 14th, 2013 at 12:27 AM (Alex's swim journal)
    I hate tapering... wouldn't it be great if we could just hit a reset button and *bam* all the glycogen stores are properly refilled, all the soreness and fatigue have been whisked away... that pace you worked so hard to get to feels automatic, even easy. Not happening. I guess I'll actually have to do a better job of resting over the next few days, not getting overzealous with my swim sessions.

    Sunday I did an easy 2000 in the lake, but may have pushed the pace just a tad, since I felt pretty good (odd considering I had two really tough workouts in a row on Friday and Saturday). Monday, I figured I could do 5000 at the Y... some pace work and just a little bit of IM in the warm-up and cool-down, so I don't lose any of the progress I've made on my strokes this summer. The workout ended up being a lot more difficult than I had intended... or I felt a lot more fatigued than I thought I would; bottom line is I really do need to back off the next couple of days to re-charge for Saturday's open water swim. Here's what I did yesterday:

    Warm-up (1000):
    400 EZ (fr, pull, fr, pull by 100s... these were really slow) on 8:00
    4 x 100 IM on 2:15 (descended these from 1:46 to around 1:40)
    4 x 50 fr on 1:00 (:40-:42... I was not pushing on these at all, just trying to keep the stroke long and strong)
    2:00 rest

    MS (3000):
    6 x 500 fr on 9:00
    --7:45-8:15; these were all over the place... not only between 500s, but I never felt like I got into a consistent rhythm/pace on any given 500... unlike in the 500s I did a week ago. I had hoped my pace would be between this spring's 1650 pace and Saturday's 3500 pace (i.e., between 1:30 and 1:36 per 100--7:30-8:00)... doesn't that seem reasonable for a 500? I couldn't hold it... not exactly a confidence builder. Maybe I was still recovering from last week.
    2:00 rest

    Cool-down (1000):
    8 x 50 in 400 IMO on 1:00 (:48, :48, :50, :50, :56, :56, :45, :43 = 6:36)
    4 x 100 IM on 2:00 (again mid-1:40s)
    4 x 50 fr/pull skate on 1:00

    Total: 5000 SCY/95-100 minutes

    BACK AT THE LAKE TODAY: the air was chilly (still in the 60s and breezy) when I got to the lake; and the sun was playing tag with the clouds. I braced myself for cold water and wondered if I would ever warm up on what I had planned would be only about 1K recovery swim. Thank goodness the breeze was coming into shore and pushing the warmer surface water into the lap swim area. I dove right in and was happier underwater than on the surface where I could feel the cooler air against my arms with every stroke. The surface, while warmer, was also a little choppy and provided a nice current to swim against in one direction. I alternated 200s fr with 100s back (x2) and br (x2) for a total of 1200 yards. We'll see how I feel tomorrow... I hate taking rest days.
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