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  1. Tuesday, Aug. 9

    by , August 9th, 2011 at 06:38 PM (The FAF AFAP Digest)

    Warm up:

    600 various

    Main Sets:

    20 x 25 shooters
    back, belly, left side, right side, twirling

    3 x (8 x 50 w/fins) @ :45
    :30 between rounds of 8
    1-8 = back, 2 SDK (unnatural!)
    9-18 = flutter kick w/board
    19-24 = back, 2 SDK

    50 EZ

    10 x 50 fly drill @ 1:15

    5 x 50 easy fly @ 1:15

    150 EZ

    Total: 3250



    I'm still not ready for prime yet. It takes me forever to recover from a nationals outing with the travel, meet sleep, racing, adrenaline, etc. Did manage to get in a decent aerobic set where I had to consciously remember not to kick off the wall. Hopefully, I can do something more interesting tomorrow.

    I was planning to go to Rockville, but I got sidetracked by errands. All 3 of my kids have August birthdays and I need to get cracking on procuring the necessary college stuff for Fort Son. He doesn't seem to think he needs a thing! When I texted him to ask if needed X, he said I must have his gender confused. (rolls eyes). I am wondering how often he will actually do laundry ...

    I entered the Terrapin Cup. 200 back for a 100 split on Saturday and 50 fly on Sunday. I'm sure I won't be near my best time in the 100 back, but I'd like to go under 1:18. I'm only going to rest 3 days for this meet. I can't see at this point how more rest will help my 100.
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout -08/10/11

    by , August 9th, 2011 at 05:28 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 200 3:45 3:30
    3 X 100 2:00 1:45
    Two times. Round 1 intervals left, 2 right.

    2 X 100 Kick 2:30
    6 X 50 Kick 1:15
    1 X 100 easy swim

    1 X 100 2:00
    2 X 50 1:15
    Four times through, stroke.
    IM'ers: 1 round of each

    12 X 100 free
    4 on 1:40
    4 on 1:30
    4 on 1:25

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  3. Last workout before vacation!

    by , August 9th, 2011 at 05:13 PM (Chowmi's Blog)
    There is no motivation like the I'm-Going-On-Vacation-So-I'd-Better-Work-It-Today motivation!

    SCM, Baylor Fitness Center
    Lianna McStravick on deck
    Tues & Thurs are IM theme days

    Missed warm up

    6 x 75's
    25 kick/25 drill/25 swim

    200 pull (swam it smooth)
    4 x 100 on 1:30 (fin kick 1:21 to 1:17)
    200 strong (2:27 regular swim - that's really good for me!)

    Since we didn't kick yesterday, I decided to kick a bit in today's workout. 4 x 100's kick with fins on back, held 1:21 to 1:17

    10 x 100's on 2 minutes
    1 easy
    1 your least favorite stroke (back: 1:25ish)
    1 easy
    2 your best stroke (fly: both on 1:21)
    1 easy
    3 IM (kicked on back instead; 1:17 1:16 1:16)
    1 easy

    4 x 50 back/free recovery

    The End

    I felt pretty good! It is amazing what this old girl can do when she's not all bloated. And knowing I won't be swimming a workout until I come back from AZ, I worked extra hard! Really worked my turns on the 100 flys. I did two in a row!!! Awesome job, if I do say so myself!

    You can stop reading here if nothing other than my swimming interests you. But for anyone else, here is what I ate/intend to eat today!

    Coffee, Folgers tea-bag large cup with creamer;
    Strawberry greek yogurt cup

    Big glass of water
    Granola bar knock off
    More water

    Central Market's Dinner for 2, split 4 ways for each of the Agee family! I think it's some sort of beef dish.

    More birthday cake and ice cream;
    More blueberries before they go bad;
    Milk and water
    and maybe another swig of OJ from the carton if no one is looking.
  4. Summer Swimming Synopsis

    by , August 9th, 2011 at 12:17 PM (Canuck Countdown)
    My summer swimming (ASSA) season is over. Although I qualified for Provincials in every event I swam, I am not going because it coincides with my vacation to Mabel Lake.

    As it turns out, Regionals weren't swum as heats and finals for Masters, because there weren't enough swimmers to warrant it (e.g., 4 swimmers for 200 free, 3 for 50 back). Instead, all of our races were time finals.

    Based on something I read here in the blogs, I've decided that a "good" swim is one that is within 4% of my goal times for next year when I age up to 50. Here's my summer swimming results measured against my goals and past results (SCM):

    50 Free
    Goal: 25.5
    June 18, 2011: 26.62 (+4.3%)
    2011 Best: 26.18 (2011-05-23)
    Masters 45-49 Textile Best: 25.44 (2007-05-19)
    Masters 45-49 Tech Suit Best: 25.90 (2008-12-06)

    100 Free
    Goal: 55.7
    July 17, 2011: 58.39 (+4.8%)
    2011 Best: 56.71 (2011-05-21)
    Masters 45-49 Textile Best: 55.69 (2007-05-20)
    Masters 45-49 Tech Suit Best: 55.22 (2009-05-17)

    200 Free
    Goal: 2:04.5
    August 7, 2011: 2:10.05 (+4.4%)
    2011 Best: 2:06.89 (2011-05-22)
    Masters 45-49 Textile Best: 2:02.91 (2007-05-19)
    Masters 45-49 Tech Suit Best: 2:03.79 (2009-05-16)

    400 Free
    Goal: 4:28.0
    August 6, 2011: 4:39.62 (+4.3%)
    2011 Best: 4:32.20 (2011-05-21)
    Masters 45-49 Textile Best: 4:24.57 (2007-05-20)
    Masters 45-49 Tech Suit Best: 4:22.59 (2009-05-16)

    1500 Free
    Goal: 18:07.0
    July 16, 2011: 18:48.46 (+3.8%)
    2011 Best: 18:41.93 (2011-03-26)
    Masters 45-49 Textile Best: 18:41.93 (2011-03-26)
    Masters 45-49 Tech Suit Best: 17:54.82 (2009-04-18)

    My 100 Free was furthest from being a "good" swim, but (no excuses, but!) I had swum a 100 back (not one of my goal races) about an hour earlier that I'd put a lot of effort into.

    My 1500 Free was the best "good" swim according to the criteria, but I would have been much happier if it had been under 18:40 and extremely happy if under 18:30.
  5. Monday,8/8/11

    by , August 9th, 2011 at 10:08 AM (A comfort swimmer's guide to easy swimming)
    I decided to take a break from swimming over the weekend so skipped the Saturday practice. On Sunday I took the bike out for another attempt at making the Lamoille Canyon climb. Did better this time than last (by 3 mi) but still couldn't make the entire ride. The start of the ride is at elevation 6600' with the end of the road 12 miles up the canyon at an elev of 8700' I made 9 miles (8200') in about 70 minutes before my old legs gave out on me.

    Monday swim:

    Warm up

    300 Choice
    - 150 free/150 back
    3 x 100/1:50 Build up work on distance per stroke
    - all free, spl was 16-17 swam these around 1:30
    8 x 50/1:00 Consistent Pace
    - 1-4 free at 42-43, 5-8 back at 48-49

    Sprint Free/Stroke
    4 x 50/1:10 FAST
    - free, 39-40 on these
    1 x 100 smooth
    8 x 25/50 FAST
    - free, 17-18 on these
    1 x 100 smooth
    12 x 12 /30 FAST
    - rotated through free, back, and fly
    1 x 100 smooth
    2 x 50/2:00 off blocks AFAP
    - no blocks, free from a push, went 35, 34
    1 x 100 smooth

    Kick w/fins
    4 x 100/15 sr Consistent
    - was supposed to do 8 but ran out of time, was doing these around 1:35-40

    Warm down
    - 100 easy
    2550 meters
  6. Weather policy rant

    by , August 9th, 2011 at 08:55 AM (Pete's swim blog)
    Woke up to torrential rains, thunder and lighting this morning. Checked the weather radar and it was all moving off to the east fairly quickly. Figured there was a half chance the pool would open even if it was a few minutes late. Sure enough... 30 minute delay. While waiting around, a new storm formed that was passing about 20 miles south of us. Saw some lightning flashes and low distant rumble of thunder but suprisingly, they opened anyway. 5 minutes later, we were kicked out due to lightning. Apparently, the lifeguards weren't paying attention and finally saw it.

    I'm not ranting about the thunderstorms... we are thankful to not experience the droughts in the soutwest. It's the nonsensical weather policies the pool has in place. Technology is to the point where lighning strikes can be pinpointed and thier associated storms easily tracked. Yet lightning 40 miles away that would go unnoticed at noon shuts down the pool in the morning because it is still dark outside. Storms far off to the south and east shut the pool down (even when they are moving away from us) while storms to the north and west get dangerously close because the building blocks lifeguard's view. Enough ranting...


    400 Warm up

    Kicked out due to lightning
    Swim Workouts
  7. Still hurting and still swimming

    by , August 9th, 2011 at 07:32 AM (Mixing it up this year)
    It will get better but I won't use the Ibuprophen this time. Keep it natural. Also had to get gas this morning which made me late.

    500 Free
    8x25@1:00 Free kick fast w/snorkle
    500 Free kick w/fins every 3rd 25 fast
    10x50@1:15 Fly drils as 25 chest press/25 skull
    8x100@1:30 Free w/paddles & bouy held 1:23-5 not bad
    200 Free easy arms over kick

    Total 2700 yards
  8. Times are a changing

    by , August 9th, 2011 at 12:37 AM (Swim like an Orca, but faster !)
    7pm-8:30pm No Coach Janine

    Warm 2x100FR, 200IM drill, 200K IM, 200P (800)
    6x75 - Kick 50/Swim 25 - 2x(fly.bk,br) (450/1250)
    10x100 FR 1:30 (Did 6)(600/1850)
    senior coach stopped practice abruptly wtf?
    100 -cool
    Our Masters (and younger age grouper) coach has been out due to family emergencies, so when she's gone, the Masters group, which continues to dwindle to just a handful of swimmers, tends to be treated like the bald headed step-children. The Aquasol Swim team had to start there practice at 5:30PM with the younger kids, leaving the Seniors and the masters with the 7PM start time. They gave us the option of coming in at 5:30am, but that's when I'm leaving for work.
    I literally came up on my 10x100 on the 7th one and the clock was un-plugged and being carried into the pump house.
    I was hoping things would get better, that more good swimmers would show up and maybe we could have a team. Depending on what one might expect from a "Masters Swim Team or Group, its mostly a social group with one (or two) open water swimmers and the rest there for fitness. I like to compete, but it's hard to motivate myself especially when Im leaving the 45-49 age group next month
    I like these blogs, its where I always return for motivation and inspiration, so if you read this far and your a regular blog celebrity, thank you.
  9. Monday, August 8, 2011 5:00pm

    by , August 8th, 2011 at 09:52 PM (Fast Food Makes for Fast Swimming!)
    A little bit under 3 weeks until the CAST Classic OW swim, where I'm signed up for the 5K swim. Hopefully my work schedule will still allow for it, and I think I'm training enough to be good for the swim.

    2 x 100 Free @ :15 rest
    2 x 100 Free Pull @ :15 rest
    1 x 100 Free @ :15 rest
    1 x 200 Kick w/ board
    12 x 25 Free @ :30

    16 x 50 Pull @ :45
    Odds Back (held :38s), Evens Free (held :32s)

    had to move over lanes since they were switching over for swim lessons at this point.

    That Guy inspired set (this doesn't have enough rest for him though):
    15 x 50 Fly holding 2 up, 1 down breathing pattern
    5 @ :60
    4 @ :55
    3 @ :50
    2 @ :45
    1 @ :40
    I was able to hold between :33-:35 all the way through this, though near the end it got a little rough.

    100 EZ and out
    2600 Yards

    I've been doing medicine ball workouts at home on my own or with my wife for the past few weeks (3-4 times a week), and can feel myself getting stronger. We used to do the Mike Barrowman medicine ball routine with my club team as an age grouper, and I try to go through as much of those exercises as I can remember. The killer part at the end of the set was 10 sets of 10 streamlined vertical leaps @ :30 interval. I'm not quite doing that part to the fullest now, but maybe one day.
  10. Setting up for Fall 2011 season

    by , August 8th, 2011 at 06:56 PM (Chowmi's Blog)
    Stupid draft option! I can't figure out how to work it and then actually post. Or did I delete today's entry?

    SCM, Baylor Fitness Center
    Steve Barnicoat on deck

    300 warm up

    12 x 50 25 kick/25 free on 55

    300 pull, no lapping allowed
    (we started with 6 in the lane)

    Main Set Part I:
    10 x 100's
    3 on 1:25
    3 on 1:35
    3 on 1:20
    easy 100

    I swam as smooth as I could on the first 6, then really worked the 3 x 1:20's and held 1:12.5 on average. That was like, eyeballs rolling hard, given you have no extra rest before the fast ones.

    300 pull, no lapping allowed
    (we down to 5 lanemates at this point)

    Main Set Part II:
    10 x 50's done as:
    6 on 45
    1 easy on ???
    3 on 40 held 35 and under
    (lane finished with 4 people)

    Easy 50

    The End
    That was way more intensity and yardage than I wanted to do! But, when the lanes are completely full up, there is no option but to go blasto with everyone else. I did make a very good effort every 3rd turn. It didn't make me any slower, probably faster, but a very different feel and increased effort and concentration/discipline throughout practice. Worked every turn and every finish on the last 10 x 50's.

    In equally exciting news, yours truly had the greatest meal at Texas de Brazil. I skipped every chicken and pork option, including the sausage, in order to make room for all that beef and one gratuitious lamb chop. But it is the simple things in life that are also so enjoyable, like a bowl of white rice to clean my palate between meats! And bonus! Sitting next to Helen, I got all her FAT BITS!!!

    Updated August 8th, 2011 at 07:03 PM by chowmi

  11. Recovery, Aug. 8

    by , August 8th, 2011 at 05:49 PM (The FAF AFAP Digest)

    -- Used fins for most of it b/c of sore shoulders.

    Warm up:

    600 various

    Main Sets:

    10 x 50 single arm drill @ 1:00
    odds = fly
    evens = back

    10 x 50
    odds = 25 back shooter + 25 front scull
    evens = 25 belly shooter + 25 back scull

    10 x 50 free w/"turtles" -- the Finis PT Paddles

    8 x 100 @ 1:40
    odds = back kick
    evens = back no SDK

    8 x 25
    odds = underwater "human" drill
    evens = russian breast drill

    8 x 25 breast kick

    8 x 25 chest press fly

    Total: 3500

    ART, 30 minutes



    1. My shoulders feel petty sore and beat up from the ballistic sprinting at Nationals. I was very glad I had scheduled ART for today to help speed recovery. My chiro said nothing seemed too inflamed, just tight. I need to get back to stretching and RC exercises. Didn't do any during Nationals.

    2. I tried Chris' "turtles today. They were interesting; no opinion yet. I think they can be used for breaststroke too to promote the EVF. I can't recall if Chris has used them for backstroke ...

    3. Mr. Fort won his age group at a duathlon (run 2, bike 26, run 4) yesterday. Over 600 entrants. I couldn't believe the schwag -- t-shirt, food goodies, an award plaque and a coupon for free Sauconys running shoes.

    4. Pete McCoy video'd most of my 50 back. Thanks Pete! It was very nice to see part of it. There didn't look there was much wrong with that race, from what I could tell. I was pleased with my reaction time on the start and had the perfect depth for my SDKs.

    [nomedia=""]‪colettem 50bk‬‏ - YouTube[/nomedia]

    Post Nationals Thoughts:

    Nationals provided me some valuable feedback for my training & tapering.

    1. I dislike training SCY for LCM, and hope to avoid a repeat. I don't need to swim long course all the time, but 2x week seems like a minimum to me. 3x would be ideal. If I have another season where I am relegated to SCY for whatever reason, I likely would stick with a local meet and only do the 50s.

    2. I should have altered my now quasi standard speed based training beginning in May. If I had a do over, I would probably have done less kicking, more "best average" lactate type sets > 50 and more timed swims > 50s. A few short rest steady state sets would have been fine too, though I still not persuaded that they're strictly necessary for long course sprints. I just needed to do more hard swimming in LCM to prep properly! Even 50s require some some solid sprint endurance training. Cue Geek laugh.

    3. I overtapered, I believe. Though the BluFrog coach asked me how this could be true in light of my backstroke record. I essentially followed my pre-Albatross taper and maybe rested even more. This was probably perfectly fine for yards, but not for LCM for me. Live and learn. The taper I did for the Indy meet was more gradual and had higher yardage the second week out. I don't recall dying on 50s in Indy like I did here. Though part of that may have been the tech suit effect.

    4. Long course fly is freakin' hard. This is evidenced by the fact that almost no one swam any of the fly distances in my geezer age group at nationals. And by the fact that my abysmal swim is currently ranked #3 in my age group. I'm retiring from the 100, as I said earlier. Others have suggested that it wouldn't be quite so deathly if I trained properly for it. But I'm not sure what "properly" is for that event. And I just don't have the proper stroke mechanics for it. My fly is power oriented. I'll stick to short course 100 flys where I can kick more.

    5. I've historically been faster dolphin kicking underwater on my back than my belly. But my dolphin kick on my belly has improved this year after focusing on it more in practice and doing scads of 15 meter bursts. Last year, I was popping up sooner, especially in the 50. This year, I've taken more kicks in both the 50 and 100 in meets. And I've been kicking 15 meters on the start pretty consistently. I'm going to keep working on this during the short course season.

    6. I have to concur with Water Rat about the food at nationals, including the Gold Medal Sponsor room. I could never find any fruit! Not even a banana. And the meals were not friendly for the gluten free crowd. One day there was nothing but pasta to eat. I was grateful to have my own stash of energy and rice krispie bars.

    7. I wish the water had been clearer at nationals. It was pretty murky for a state of the art pool, which I think may also have hampered judging the finish.

    8. Jeff Commings has asked me to be on the Swimming World TV Morning Show on Wednesday. Should be fun!
    Swim Workouts , ART
  12. DOUBLE Monday Aug 8th 2011 scy

    by , August 8th, 2011 at 05:40 PM (Ande's Swimming Blog)
    DOUBLE Monday Aug 8th 2011 scy

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool scy
    noon to 1:15 dove in 12:15ish
    wore old junky blue FS pro jammer
    swam with jack
    Beside Max, Stan Bob & Beth

    missed it

    Main SET: scy

    32 x 100 fr on 1:30
    did them in sets of 8 with 1:00 breaks between

    Round 1: fr 75%
    held 1:03's & 4's

    Round 2: fr 80%
    held 2's & 3's

    Round 3: fr
    held 2's & 3's

    got 2:00 rest

    Round 4:
    assigned 8 x 100 on 1:30
    did: 100's from a dive on 1, 3, & 5 held 58's
    50 easy on 2, 4, & 6,
    skipped 7
    #8 was in heats,
    heat 2
    went 52

    50 easy
    Swim Workouts
  13. National Championships recap (for me anyway)

    by , August 8th, 2011 at 04:15 PM (Pete's swim blog)
    Wednesday: Headed south early so we could catch Dave's 1500 Swim. He did a great job and the team all went out for lunch afterwards. Checked into the hotel and then headed back to the pool for a warmup swim. Turns out the wording was a little confusing and we ended up getting there too late. We did get a couple hundred meters in the competition pool before they kicked us out.

    Thursday: Up early to go see Dave's 400. Warmed up before his 400 - big mistake. I did too much too early. Very nervous/excited about my 50 br. About 30 min before my event, I did a couple hard br 50's from the wall in the outdoor pool. Times were in the 42-43 second range. I was wondering if I would even make my seed time. Changed from my warm-up jammer to my new Yingfa and waited for the race to start.

    50 BR
    Seed time - 37.80
    Expected time - 37.00
    Race time - 37.04
    Video - [nomedia=""]‪peterm 50br‬‏ - YouTube[/nomedia]
    Lane - 7

    Had dreams of breaking 36 but after my warmup, I was very happy with 37.04. Biggest problem I had was that I was not tired after the race. I think my stroke rate was too low and decided I hold this pace for the 100br.

    Cooled down and took it easy... this was my only event for Thursday.

    Friday: Back at the pool early but not quite as early since we didn't know anyone swimming the women's 400. Not quite as nervous. Couldn't wait to get to the 100 Br and see if I could hold my stroke rate. Warm up was better timed and I was running about the same pace from a push-off as I was Wednesday.

    100 BR
    Seed time - 1:25.76
    Expected time - 1:25.00
    Race time - 1:21:51 (38.43/43.08 + 4.65)
    Video - [nomedia=""]‪peterm 100br‬‏ - YouTube[/nomedia]
    Lane - 7

    I've had pacing issues in the past on 100 br. My strategy of using a higher stroke rate seemed good until I got to the wall and turned. Then, the pain hit and I knew it wasn't going to be good. Fortunately, I had someone to chase and he was in worse shape than I was. He had a half second on me at the wall. I closed the gap but it was short by .04s. Could have split this one better and gone under 1:21 but I'm happy with how it came out. Gave me a lot of confidence for the 200br. Cooled down and started going into "freestyle mode" for the 100 fr later in the day.

    I badly estimated my freestye start time. Ended up warming up about 30 min too early... and eating too much candy way too early.

    100 FR
    Seed time - 1:07.37
    Expected time - 1:05.00
    Race time - 1:06.66 (31.93/34.73 + 2.80)
    Video - [nomedia=""]‪peterm 100fr‬‏ - YouTube[/nomedia]
    Lane - 5

    I had a sum total of one freestyle turn the whole meet and I managed to botch it. Not too badly but I was very angry with myself. Then I started feeling sick. Turns out I split it ok but I know I'm capable of doing much faster. Disappointing. Cooled down and rested up for the 200 fr relay. No warm-up for the relay.

    Men's 200 FR relay
    Race time - DQ

    Not much to say here. I was excited... too excited. Leaned forward too soon and held my toes to the block as long as I could while watching Dave reach for the wall. Seemed like an eternity. I finally closed my eyes and jumped hoping that somehow his hand made it in time. It didn't. Big letdown. We weren't in contention for a top spot but it was the last thing I wanted to do. My teammates were all good about it aside from a couple jokes. I deserved them. I beat my seed times and my freestyle relay split was really fast but heading back to the hotel was kind of a low point for the weekend.

    Saturday: With 12 hours to stew on my gaffe the previous day, I woke up looking for redemption. Got my first opportunity in the 200 IM Relay. Warmed up shorter and much smarter. 200 fr warm up and 3 easy br 50s followed by a hard 50br. 40.0! I was faster today... just had to be patient on my start.

    Men's 200 IM Relay
    Seed time - 2:15.00
    Expected time - 2:10.00 (36.5)
    Race time - 2:07.29 (36.06)
    Video - [nomedia=""]‪matt 200im men relay‬‏ - YouTube[/nomedia]
    Lane - 5

    Great start to the day. We all shattered our expectations and had great races. At a combined age of 193, we weren't competitve with the top teams but we were all very pleased with this race. I was tired after my 50 br this time.

    I laid off the candy some Saturday and went with peanuts. Timed my 200 br warm up great. Did and easy 100 fr and and easy 50 br followed by a hard 50 br with a 200 pace glide. 45 seconds... about where I wanted to be.

    200 BR
    Seed time - 3:05.42
    Expected time - 3:00.00
    Race time - 2:58.17 (41.43, 45.40, 46.10, 45.24 + 4.51)
    Video - [nomedia=""]‪peterm rogerv 200br‬‏ - YouTube[/nomedia] (start at 3:48)
    Lane - 3

    This is what I trained for all summer. I was right between two competitors seeded a bit faster than me but at about what I wanted to do in the race. Good start and I quickly got into my glide. Watched the other two take off but their stroke rate was way too high for me to match this early. Figured they would either blow me away or blow up... either way, I wasn't going to follow them. At 100m, they were both starting to look like they were in trouble. I was still strong but getting concerned that they had too much time on me. At 60m to go, I decided it was time to chase them down. Then, on the last turn... disaster... hand slipped on the wall and I got a short breath off the turn. Had to surface early but I wasn't giving up. Pulled even with lane 2 at the wall and... missed it by .04 seconds . I'm not in the least bit disappointed though. Even with the mistake, I far exceeded my expectations. Cooled down and got ready for my final event...

    50 FR
    Seed time - 31.37
    Expected time - 30.00
    Race time - 29.83
    Video - [nomedia=""]‪peterm 50fr‬‏ - YouTube[/nomedia]
    Lane - 7

    I mostly entered this so I would spend some time training for the 50 fr relay. I'm not a sprinter so this was an afterthought. Still, I wanted to do well and was feeling great after the 200br. The video looks a lot better than how I felt swimming it and I look far better than I did this winter. Good race for me and I managed to break 30 seconds. Got out and I was tired. Ready to head back home.

    Great event with lots of memories that will last a lifetime. Met old friends, made some new ones and had a wonderful time. Many thanks to the people that put these races on!
  14. Monday Workout - back to SCY

    by , August 8th, 2011 at 02:09 PM (Pete's swim blog)
    Back at Dublin park this morning. It's been two months since I've been here and things moved around a bit. Pool is still warm though. Enjoyed what was left of my taper. Back in my drag suit and grinding out the yards again.


    400 Warmup

    3 x 100 - 1:35
    3 x 100 - 1:30
    3 x 100 - 1:25
    3 x 100 - 1:20
    Did bilateral breathing down to the 1:20s. Made roughly 1:15s on all of them.
    50 Easy

    4 x 100 - 1:30 Kick Fly on 1st/2nd/3rd/4th 25
    4 x 100 - 2:00 IM
    4 x 100 - 1:30 Kick Free on 1st/2nd/3rd/4th 25

    400 Cool down

    (3250 Total)
  15. Hurting today

    by , August 8th, 2011 at 01:37 PM (Mixing it up this year)
    Left shoulder is hurting as well as my back. Of course I tried fly but with the shoulder flair up that was out. So lots of kick.

    500 Broken Free 1,2,3,4
    500 Free kick w/fins
    3x200@4:00 Fly w/fins 50 rt arm/50 lt arm/50 kick/50 swim
    2x200 free kick w/snorkle & fins
    5x100@2:15 free heavy kick

    Tota; 2500 meter
  16. Monday Aug 8th 2011 scy

    by , August 8th, 2011 at 11:10 AM (Ande's Swimming Blog)
    Monday Aug 8th 2011 scy

    Sat: trained 7:30 - 9:00 LCM
    Sun: did not swim or lift

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool scy
    6:30 - 8:00 dove in 6:33ish
    wore blue camo training jammer
    swam with Mike & Larry
    Beside james fike, chris, tyler todd, korey, Larry, Mark, & Robert Killeen

    3 rounds of 200 / 100

    Main SET: scy

    40 x 100 fr on 1:30
    did them in sets of 10 with 1:00 breaks

    Round 1: fr 75%
    held 1:06's & 7's

    Round 2:
    assigned: fr 80%
    did: fl k no board
    held 1:14's, 15's, 16's & 17's

    Round 3: fr
    held 1:02's & 3's

    Round 4: free from a dive
    held 59's - 1:01's
    #10 was in heats,
    heat 2
    went 53

    150 easy
  17. Day 3 Nats, Aug. 6

    by , August 7th, 2011 at 09:49 PM (The FAF AFAP Digest)
    Finally back from a fun time in Auburn. Just a quickie blog. I'll do a recap and analysis tomorrow.

    100 back, NS:

    I woke up and decided not to swim it -- I was feeling pretty beat from the meet and tired from the usual "meet sleep" syndrome. I might have swum it if it were after the 50 free, but it wasn't. And I did not feel like a potential repeat of the 100 fly or a second bad decision. That is not to say that would have happened -- it's backstroke after all -- but I wasn't in the mood for a long course 100 going into my third day of nationals. No big deal -- I will do it in 2 weeks and try to claim the AA.

    50 free, 2nd, 29.6:

    This time is pretty good for me, given that this was my most poorly executed race in terms of the fine details. I apparently wasted my best starts on the 50/100 fly. lol. This time, I got off the block slow and did not go in through the "hole." Rather, I slapped my legs on the water and had a subpar breakout. I came up behind on the start, which rarely happens to me. And -- ouch!!! My arms and legs were screaming at me with fatigue. Water Rat told me that I had a fast turnover. I also miscalculated on the finish just a bit; I had trouble picking up the bulkhead on all my finishes. I should have glided in hard with my left hand, but instead took a short stroke. That may have cost me the win.

    With these miscues on the start and turn, 29.6 seems pretty good. I perhaps could have gone a few tenths faster without them. Unlike my 50 fly, this time was at least faster than my personal worst of 30.0 last summer. I know some (Jazz, Ahelee, for example) think I can go faster. I think I can too -- if I focus more on freestyle and sprint endurance. But this may have been the fastest I could go with this summer's training and not feeling very fresh before the race. I am also having a bit of tough time telling how much of my slow down from Indy 2009 (when I was mid 28) is due to suits and how much is due to a lack of LC/sprint endurance training. With the current data points, the lack of tech suits does seem to effect me more in LC than SC.



    It still hasn't really sunk in that I got the WR in the 50 back! I really couldn't be more thrilled with the time and the race. And I suspect in the days to come I will be really grateful that I achieved that given this summer's training circumstances.

    I have glanced at the Terrapin Cup schedule. It is an am meet, which is trickier for me, especially as it's a hike to U of Md. But I tentatively plan to swim the 200 back on Saturday for a 100 split and the 50 fly on Sunday. The idea of doing only one event per day is very appealing to me! I see that the 200 back is positive check in. Hmm ... I want to cruise in late, so may have to ask if someone can check me in. I'm feeling much more excited about swimming the 100 back then than I was yesterday! Now I have to mull over how to train next week.
  18. My Fall/Early Winter Meet Schedule

    by , August 7th, 2011 at 09:01 PM (Fast Food Makes for Fast Swimming!)
    early/mid September: there is talk of have an outdoor SCY meet in the Tri Cities, WA, but who knows if this will even happen? Since I have soccer coaching responsibilities this fall for my son's team, I probably will have to skip it anyway.

    Sunday, Oct. 16 - Portland, OR:
    Multnomah Athletic Club SCM Meet
    200 Free, 200 IM (break)
    200 Breast (break)
    100 Fly (break)
    100 IM
    This has an 8:00am warmup/9:00 meet start time. I'll just come down Saturday and spend the day with my grandparents and sister who live in the area.

    Saturday, Oct. 22 - Spokane, WA: Spokane Waves Masters Meet
    I'll be swimming the 1650 Fly as a tribute to Peony at this meet. Good thing it's the first event of the meet. My other 4 events TBD later.

    Saturday, Nov. 6 - Sandpoint, ID
    There is a SCM meet that should be held this weekend. It could also be on the next weekend which wouldn't work with my schedule. I'll have to play it by ear on this meet. The pool is not the greatest, and it's a 4+ hour drive, BUT, it is SCM.

    Saturday, Nov. 13 - Oak Harbor, WA
    3rd Annual Whidbey Island SCM Meet
    1500 Free (break/warmup)
    200 IM (break)
    100 Fly, 400 IM (break)
    200 Fly
    I'm also using this meet as a double for this Brute Squad entry in November/December. Should be a fun set of events for me!

    December - Colony Zones SCM
    I'm making some serious thought into heading back east this year for some great competition and fun. It all really depends on the location/timing, and of course $$$$$. My wife's already given me the okay to go.
    It'll be a shave/taper end of the 30-34 SCM rally! Only good thing is I'll get to move on to the 35-39ers for a whole new set of LMSC records to shoot down.

    Edit: Another possibility if I can't make it to the East Coast, I could just head down to Bend, Oregon for a SCM Pentathalon Dec. 10th (tentative). Definitely cheaper than Colony Zones, but not the same competition.

    Updated August 7th, 2011 at 10:45 PM by jaadams1

  19. End of season for the 50 LCM free

    by , August 7th, 2011 at 01:10 PM (Chowmi's Blog)
    Hooray! I had a great swim today, if I do say so myself!!! And this is my blog, so I can say just about anything PG-13 rated!

    Here is my time!

    As Meatloaf says, 2/3 ain't bad, and yours truly was certainly appreciating that fact today!
    1. And most important: showing up? Check!
    2. Feeling bloated? Why, no, not today!
    3. Feeling good/rested? No, but who cares!

    And for everyone's edification, heh heh! Actually, probably only my sister cares (or has the patience to hear me say it over and over) - all my times from this summer!

    By date:
    04/29 28.30
    05/14 28.32
    05/20 28.70
    05/22 tricked ya! it's my birthday! turned 43
    06/03 28.42
    06/17 28.32
    07/08 28.33
    07/26 28.39 prelim
    07/26 28.28 finals
    08/07 28.29

    And by time, fastest to slowest:

    Things that I did well:

    1. SHOWIN' UP and racing when you're "not ready". I think the best thing I did was to race that 50 as often as I could, and there were plenty of opportunities this summer. Regardless of what was happening personally/professionally, I thought that I would work on the "critical 5 minutes", those 5 minutes behind the blocks of self talk. You don't need to be in any sort of physical condition to do that. But you have to "train" yourself to be ready for any event, any time! If you wait until you're ready, you'll never be ready.

    2. Have a positive, can-do attitude. YEP! All smiles here.

    3. Stay realistic, and not get discouraged in the "short term". One of the things I knew would be different this summer, in addition to the usual grind of summer, was that work would be super tough, time consuming, and incredibly stressful. There are times when you simply can't have everything you want - not all at once. You can't have the professional respect (or the $$ for that matter) unless you are really good at it, and same for swimming. The latter simply had to "give" a bit for this summer. There are many, many seasons left in the tank or me, so I am not discouraged that i'm at 28.2-28.3 instead of at 27.7-27.9 like I was last year.
    4. Experimented with breathing, timing, other subtle elements of my races. I've raced so much that I don't have any trouble with making my breathing pattern, So I thought this summer is an excellent time to work things within my race - just see what works or not, experiment!! Sometimes 3 dolphins, depth of dive, when to activate on the dive, very slight change of timing in arms, kick, etc. For me, the saying "more of the same is the same" is so true. I won't improve unless I also make some changes, because I certainly know myself, and i'm not going to train any harder AT THE SAME THINGS, nor any longer.

    Things I can do differently:

    1. I am re-thinking how much "race pace" I really need. I've looked at my winter calander between 10/01 and 12/17. I can do a swim meet every weekend except 10/15 and 11/26. I'll probably enter an average of 3 events per meet. I think attempting it twice with racing on the weekends was too much on my joints. I will probably do burst sprints to 15 m and sprint-but-not-race pace when that window opens up. Between 08/22 to 10/01, i'll probably do race pace a target of 3 times within that period.

    2. Expect the unexpected, and account for it in your training. There was never that one perfect race. Always, xyz very good but at least one thing that was obvious to work on - whether the start, finish, break out, swimming low and tired (wide arm swing). And especially in long course, having that mind of steel into the wall. If the coach says, you were heading for 27 into the wall, and then touch in 28.2, that is a huge warning right there that you simply didn't charge into the wall at the finish. Regardless of what anyone else does at practice, I need to charge, charge, charge!!!! And not in a body-splatting motion, more like an arrow with a turbo engine!

    3. Become a better athlete. Simply put, I need to get stronger, faster, more agile, better reflexes, all of that. I asked the coaches what was the biggest differences between me and the next level of USA girls, and for me, that's a huge stairstep to national level. They are just so much FASTER. Why, I asked? What can I do to narrow the spread? The biggest comment was leg strength. That's a matter of fact. The art is in how to get stronger, and there are two main elements: 1. I have to be NET stronger; and 2. Strength can only be measured by the blend of speed AND the cost of that speed. For instance, deep squats are simply out. It hurts my joints too much. Nearly every leg excercise I have to modify. And working underwaters and kicking harder are great, but you have to train your entire system so that when you breakout, you haven't unloaded your machine guns of silver bullets to get that far only to collapse like a deflated balloon.

    But it will be fun to think about elements to add and modify my workouts in the upcoming weeks!
  20. Swimming in the clouds

    by , August 7th, 2011 at 10:50 AM (Elise's Fitness Fun)
    Got to swim a couple of times this week. Was afraid I was getting off track because the week before, with my final in my history class and with helping a good friend get ready to move to California, I didn't have a chance to get anything in at all. This past week was better.

    Monday, August 1
    Swam 600 yards in rock quarry near my house. Water felt like a bathtub, so limited how far I went. After what happened to Fran Crippen, I am a little nervous about swimming too hard in murky, hot open water.

    Tuesday August 2
    Actually got a workout in at the Y pool. I literally felt like I was swimming in the clouds. I could not see because they had added a chemical to the water to get rid of the excess phosphorus. Even though I have an idea from my stroke count where the wall is, I had to lift my head to see where the wall was each time. More than once, I ran into the rope because I dould not even see it!
    Anyway, here is the workout:

    200 swim, 200 kick (with fins), 200 pull

    4 x 100 dolphin kick (no fins) on 2:00

    5 x 100, alternate 100 free with 100 back

    4 x 25 fly with fins on :45

    100 easy

    1700 SCY

    Saturday, August 6
    Son is starting seventh grade and is going to do cross country this year. Official practices start on Monday, so he has gotten a little bit of running in the last two weeks. Temps are so hot and the humidity is high, so we throw in some walking.

    Did a 3 mile run on the trail, walking for 30 to 45 seconds every 5 minutes. Did the 3 miles in 28:47.