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  1. Lazy Thursday

    by , July 28th, 2011 at 10:08 PM (Swimming, Life, and Other Stuff!)
    No swimming today! My shoulders and motivation needed a break from the water!
    The day started with a Hatha Yoga for athletes class. 12 years or so ago I took vinyassa flow at least 2X per week. I love the yoga but my ADHD persona has a rough time staying focused for 1 hour and 45 minutes of yoga-antics. Anyway a Nasti friend's wife built a beautiful yoga studio in her basement and sent out an open invitation to all Nasti's for a free session; I took her up on it! It ended up being a lovely, 60 minute basic hatha class. It felt great to get back into some of the postures and re-visit the world of yoga. I am planning to take a Saturday afternoon class at Joan's studio directly after practice. I hope it works out!
    After the yoga I did my normal dry-land routine I put together this summer: 3:00 minutes fast and continous jumprope, 4 minute Plank routine (1 per side+2 prone), 1 minute wall sitting, 2 minutes bicycle crunches, 26 pass the back weight, 15 push-ups, 25 lunges, and 2-4 minutes of stretch cord rows)
    I AM SOOOOO EXCITED!!!!! Indianapolis is getting a Lululemon Store and it opens tomorrow!!! I travel to Chicago at least 2X a year to purchase cool PE Teacher clothes from their stores! Now I can travel less than 8 miles and buy them whenever I want! Yeah Indy!
  2. Thursday, July 28

    by , July 28th, 2011 at 05:35 PM (The FAF AFAP Digest)

    600 various

    4 x 50 fly drill
    4 x 50 dolphin kick w/board
    4 x 50 back drill
    4 x 50 back kick (25 shooter + 25 EZ)
    4 x 50 breast drill

    4 x 25 no breather free

    2 x 25 breast

    50 EZ

    Total: 1800

    Stretching, 20-25 minutes


    I felt horrible in the water today. And I fully expected it. I was out late last night, and didn't sleep well (note to self: do not have birthday celebration 1 week before Nats.) I also felt beat up from the chiro appt. At the time, the doc said "you have a whole week to recover."

    I reviewed my pre-Alabatross blog entries. At this point in that taper, I was still feeling sloggish in the water. But 2 days later I had full on taper bitchies. I haven't really been jittery so far, but I sense they are coming on strong after being completely irritated at the grocery store today. I'm also sure that, soon, the thought that I have lost all conditioning and can't swim LCM will be constant as it made it's way into my head today. Must resist this thought! Here's Maglischo on tapering: Very interesting that he says sprinters should not do much speed work during taper to allow the fast twitch muscles to rest and super adapt.

    Here's my new pet peeve: kids who use the bathrooms for changing rooms when I have to go to the loo! Between summer league meets and kids at the rec centers, there is nary a bathroom to be had. The modesty thing is out of control. I wonder when they'll grow out of it?

    Updated July 28th, 2011 at 06:05 PM by The Fortress

    Swim Workouts
  3. Last taper workout

    by , July 28th, 2011 at 04:23 PM (Chowmi's Blog)
    Swam on my own

    SCM, Baylor Fitness Center
    Yeah! I got the coveted end lane in the deep!

    400 warm up
    4 x 25 underwaters
    100 easy kick
    100 easy swim

    6 x 50 on 1 min
    25 kick on back/25 swim
    held 43 43 42 42 42 42

    50 easy

    4 x 25 variables; last one from a dive

    easy 100

    The End


    As usual, I don't pay too much attention to the meterage, just swim what seems right and leave it at that.

    I have my creditors' meeting tomorrow, but a relatively light docket. I will be really, really tired, but there is always a handicap, and it's not like it's a surprise.

    And geez, that's exactly why I swim only the 50 in LCM!!!!

    You gotta fit the events around your life, not your life around your events!

    And besides, I already have top ten times in every event from the 50 to 1500, all IMs and every stroke. The only events I don't have top tens in are the 200 breast and 200 back. I have plenty of years left to swim those! And i'm certainly in no rush!

    For your sleepless nights, keep reading. Would you like to see "where I am"?

    *At a mininum, 28.49 which is Sectionals cuts; i'd be disappointed if I didn't go at least that fast. Plus i've been under that 5 out of the 6 times I swam it at local meets.

    Between 28.0 and 28.39 is also acceptable, I wouldn't be disappointed in the swim, but I would be disappointed I didn't rise to the occasion and I paid $125 for hotel and approx $50 in gas to get a time I could get for essential drive-around-town gas and $3.50 plus my $1.00 team surcharge at any local meet.

    27.99 or less is a very strong time. Would be very happy with it. "Breaking the barrier".

    27.73 is my recent best (and also a kneeskin time). I really think I can grunt, strain, and make underwater faces while knashing my teeth and clawing my way to the finsh to get to this time, even without training. What I coin, "Pulling a Michelle Chow". You do it on simply the belief that you can, and you do enough of the right things to get to that time.

    27.59 - yet another benchmark. It's the AAAA USA cut and would just about be my lifetime best masters time (circa 1994!).

    27.29 Not sure why this number sticks out in my mind. But here it is. Maybe the midpoint from the above time and the next one. Read on....

    26.99 Probably not, but why not? There is no goal too far out to put yourself out there for. Huh? Did that even make sense? Well, forget processing that sentence. Just focus on the time. If you never think that far, you're less likely to ever reach it.

    26.79 2011 Winter Nationals

    26.71 My lifetime best (Dec 1986) at a then-1988 Olympic Trials qualifying time. Top 25 Americans list that year. I guess it was a light year if I made the list.

    26.59 2011 Summer Nationals

    26.39 2012 Olympic Trials

    So, there you have it!
  4. Thursday, 7/29/11

    by , July 28th, 2011 at 04:08 PM (A comfort swimmer's guide to easy swimming)
    Was late getting to the pool so didn't get the full workout in. Probably a good thing. Will be doing an open water swim this weekend so a little bit of rest should help.

    Warm up
    400 swim - every 4th 50 backstroke
    4 x 50's kick 1st 25 on right side, 2nd 25 on left side
    - my kicking on my side is terribly slow. Was taking 1:15-20 to do these 50's

    Set #1
    12 x 50/10 sr: 1) kick 2) 15m kick under 3) drill 4) 20 build to sprint 5) 15m sprint 6) easy
    - did 1-6 free, 7-12 back

    1 x 100 free/10sr
    2 x 50 stroke/10sr
    - back w/buoy only
    2 x 25 breast or fly pull/10sr
    - breast pull w/buoy

    Ran out of time and had to get out

    Total: 1450 meters

    Went back to the pool after work to get a bit more yardage in since morning swim was short.

    300 swim back & free
    200 kick w/board and snorkel. (I use the snorkel for kicking on my belly and sides because I can stay streamlined and it's much easier on my neck and shoulders)
    200 drills - fist and 1-arm, back and free

    Main Set
    20 x 25 dps, rest as needed
    - all free, focus was to hold stroke count at 15-16 for the set and swim strong. Didn't have a clock so don't know how fast these were or how much rest I was actually taking.

    Cool down
    200 easy mix of all strokes

    1400 meters

    Total for day: 2850 meters

    Updated July 29th, 2011 at 11:29 AM by poolraat

  5. Sarasota Y Sharks Masters 5:30 AM Workout -07/29/11

    by , July 28th, 2011 at 01:46 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper/Rest Workout; SCY today

    WARM UP:
    2 X 250 4:15
    2 X 100 1:45
    6 X 50 1:00

    1 X 400
    Broken :15 @ 200
    Fins optional

    1 X 100 kick-easy- 2:15
    4 X 50 kick-descend 1-4- 1:15
    1 X 50 easy swim

    4 X 100 choice 2:15
    50 perfect stroke/25 fast/25 easy

    10 X 50 1:00
    odd: perfect stroke even: race pace

    10 X 50 1:15
    odd: perfect stroke
    even: descend 2-4-6-8-10 to fast


    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  6. Solo taper session

    I had a nice solo swim this morning at Riverbank State Park. I hadn’t been to this pool in a few weeks—I kind of got fed up with it in late June when it was too hot and hairy several days running. But this morning it was refreshingly cool, and although I saw a few hairballs on the bottom, I managed not to get caught up in any. (Harder than it sounds since the pool is just 4-feet deep everywhere.) My speedy workout mates have also taken a little hiatus from this pool, and in their absence mere mortals seem to have taken over the designated “very fast” lane—I had to watch out for traffic ahead of me today, whereas usually I’m just worried about staying out of the way of those lapping me.

    This is what I did:

    1000 lcm warmup (400s, 200k, 200p, 200 rev. IM d/s by 25)

    3 x 200 halfsies (100 fr / 100 bk) @ 3:55, desc. [3:25, 3:10, 2:54]

    150 easy

    400 IM, relaxed and dreamy

    200 warmdown + play

    150 scy extra warmdown in outdoor pool + float time [I am ashamed to admit that this was my first time in an outdoor pool this summer! I did a few extra laps at the end of workout just to try it out. It wasn’t that nice—the water was very cloudy, and warmer than indoors—but it’s always so great to be out under the open sky.]

    On the walk back after my swim, there were about 20 sprinklers chugging along in various parts of the park. The morning sun was peeking through the clouds and shining on them. Rainbows everywhere! I walked around a bit to admire them from different angles. Very delightful, and a nice post-swim treat.

    I’ve been watching the world championships most nights on tv. I really like Federica Pellegrini’s swimsuit. The graphic on it is a stylized phoenix, and the suit was designed especially for her by Mizuno. I haven’t seen a version of her legsuit for sale, but there is a tank version with a bigger graphic available in Europe, along with a whole line of phoenix-emblazoned accessories (cap, towel, etc.). At least one of her competition suits doesn’t have a keyhole opening in back—wonder if that makes it harder to get on. I think there are some other women’s techsuits (Arena?) with that solid back design as well—I noticed several in the 200fl semis last night.

    (I haven’t been obsessing over my suits for nationals this go-round, and haven’t bought anything new. I think I will stick with my two faves, a Mizuno black leg suit with a pink-and-orange starburst and an Arena grey legsuit with a purple angular graphic, with my aged Speedo flames suit as a backup. Glad that’s settled!)

    Also on last night’s swimming broadcast, I was amused by the piece on Ed Moses’s comeback, and enjoyed his studio commentary on the races. Funny how he’s so spiffed up in the studio bits—he looked a bit like an elongated Neil Patrick Harris—but in the footage of him training and racing he just looks like another grizzled masters swimmer, with mottled skin and goggle-indented eye sockets. Swimming is not the most glamorous of sports sometimes.
  7. Not a Bad Day....

    by , July 28th, 2011 at 10:46 AM (Year Three: The Road Back)
    Just not able to keep up as much as I would have liked. Although, I did realize the beauty of cutting a 200 down to a 175, so I could get enough rest between sets to actually descend as we were supposed to. Here's what we did:

    300 Warm-Up
    4 x 100 Free on 1:45, 1>4

    4 x 175 Free on 3:30, 1>4
    6 x 100 Free on 1:45, 1>3, 4>6

    4 x 200 Kick on 3:30
    4 x 100 Pull on 1:45
    100 Cool-Down
    Total Meters - 3300

    On the first set of 100 Free's, I was coming into the wall about 1:40, so I just concentrated on holding that pace instead of descending. I switched that up on the next set. They were supposed to be 200s. I swam 175s instead, so I could actually try to descend them. Success! The third set of 100 Free's, I put on my fins and descended them. Since my shoulder was feeling a bit raw by that point, I did the next set, which was supposed to be a pull set, as a kick set. I did descend those too. On the final set of 100 Pull's, I felt really good and was able to descend those without doing a touch and go. Pretty pleased with the way the workout ended.

    Tomorrow I think is an IM day, but I have softball doubleheader potentially tonight. We are to the single elimination part of the tournament, so if we lose the first game, we are done. If we win, we play a doubleheader. Of course, the temperature is supposed to reach 97 degrees today. Ugh... already drinking as much water as I can stand!

    Enjoy your swims today and I'll let you know how we did tomorrow.
    Swim Workouts
  8. Thu Jul 28th 2011 LCM

    by , July 28th, 2011 at 10:20 AM (Ande's Swimming Blog)
    Thu Jul 28th 2011 LCM

    Worked out Tue LCM & Wed scy at noon

    Unofficial 2011 South Central LCM Zones Results

    Subscribe to Ande's Swimming Blog

    Chris Coached
    UT, main pool
    6:00 - 7:30 dove in 6:01
    wore blue camo training jammer
    swam with: Chris beside Ned Marcio Larry & Jim

    1200 (4 rounds of 100 fr 50 k 100 IM 50 k)

    Main SET: SCY

    6 x 150 on 2:15 done 100 fr 25 fl 25 bk

    400 fr

    6 x 150 on 2:20 done 100 fr 25 bk 25 br

    400 fr

    6 x 150 on 2:30 done 100 fr 25 br 25 fr

    400 fr
    Swim Workouts
  9. Thursday Workout

    by , July 28th, 2011 at 10:13 AM (Pete's swim blog)
    Tried out the new Yingfa which I really like. Good compression but doesn't cut any circulation. Kind of weird the way water beads off of it in the shower. Is it faster? Hard to tell. My seed time for Nationals is 3:05 based on my converted pb from Auburn in Feb. On the broken 200 today, my timer said I was taking 11 seconds instead of 10 at each wall so I'm maybe looking at 2:59. I've put a lot of time and effort into improving my breast stroke so it's hard to say it is all the suit. I'm sure it doesn't hurt though.


    600 Warm up

    8 x 25 - :40 Easy/Hard
    4 x 25 Kick - :50 Easy/Hard
    8 x 25 - :40 Easy/Hard

    200 Br broken - :10 rest at each 50 (3:32)

    100 Cool down

    (1400m Total)
    Swim Workouts
  10. In the taper stage

    by , July 28th, 2011 at 09:28 AM (Workout Swimmer)
    In the taper stage - but not wanting to cut back on distance

    500 back/free
    5 x 100 pull no paddles on 1:40
    500 pull w/paddles w/Tempo Trainer
    5 x 100 kick no fins on 2:30 (nice change from the stupid 2:15 Terry makes us go on!!)
    100 easy
    200 breast going for DPS
    4 x 50 breast on 1:10 hard
    200 IM w/fins going for DPS
    4 x 50 IM order on 1:00 (w/fins) hard
    200 free going for DPS
    4 x 50 on :50 hard
    (and I was supposed to repeat this set, but it looked like I was running out of time)
    100 breast going for DPS w/fins
    2 x 50 breast on 1:10 hard
    200 free pull w/paddles going for DPS
    4 x 50 free on :50 hard
    100 easy
    Total: 4000LCM

    Commentary: feeling like crap on my breast today & my elbow is hurting again - right before Nationals!! Wouldn't you know it!! After Sunday, if I swim Sunday, I will go w/out paddles for the last few days before Nationals. Also, I am going to repeat the PRP in that elbow, and get it in my right elbow too right after Nat's & right before vacation - two weeks off swimming plus PRP ought to fix it for good, I figure!!
  11. Tired to do a pace set and yuck

    by , July 28th, 2011 at 07:26 AM (Mixing it up this year)
    No energy what so ever. My 5x100 on 2 were horrid could not even hold pace which should be 1:30ish, was more like 1:34 with rest. I am worried about the 1500 at Nationals this might be a long bad swim.

    1000 Free as 1,2,3,4,1,2,3,1,2,1
    500 Free kick every 3rd 25 fast w/fins
    5x100@2:00 Free w/bouy held 1:34's
    Work on Starts with Jackie and Walt

    Total 2100 meters
  12. Wednesday

    by , July 27th, 2011 at 05:04 PM (Swimming, Life, and Other Stuff!)
    Today was a solo swim at the Monon Center. I made this one up as I went along.

    **400 Freestyle wu
    **200 Kick / 200 IM / 200 Pull / 200 Drills--on 4:00 interval
    **200 Free @ 4:00 interval
    4 X 50 Free @ :45
    **200 Freestyle @ 3:45 interval
    4 X 50 @ :50 interval
    **200 Freestyle @ 3:30 interval
    4 X 50 Free @ :55 interval
    **200 Freestyle @ 3:15 interval
    4 X 50 @ 1:00 interval
    **200 Free easy
    **8 X 50 flutter kick @ 1:00 w/short fins
    **easy 200 Pull
    **200 IM


    Yikes! I am very sore from yesterday's TRX! I thought I was too old to get sore! I'm happy there's enough muscle mass in here to hurt!
  13. Wed., July 27

    by , July 27th, 2011 at 04:40 PM (The FAF AFAP Digest)
    ART, 30 minutes

    No swim today. Too busy. The swim team had a "splashathon" to raise money for a local charity, and helping with that killed my morning. Appointments and errands in the am, including to see my beloved chiro.

    He says I have a RC strain. Grr. It really pisses me off -- I try to be so careful with my shoulders. I can't think of anything that caused it apart from the deep tissue, although possibly that exacerbated a previous undetected twang. And it's in an area I've never had problems with before. Anyway, he worked it over and I am now clad in pink kinesio tape. One more week for it to heal. Will be using my nifty activewrap to ice the shoulder.

    Happily, I am having a belated birthday dinner with my BFF tonight. However, I am now stumped over what to wear with the neon tape ...

    Updated July 27th, 2011 at 05:19 PM by The Fortress

  14. Final stretch into Sectionals

    by , July 27th, 2011 at 03:42 PM (Chowmi's Blog)
    Tough to swim on a full stomach! I ate lunch just before going, so whew it was tough to breath. And yours truly kept feeling that urge. heh heh.

    SCM at Baylor on my own

    But not before...I said Howdy-do's to everyone getting out of the noon workout.

    Bonus! Jennifer Brooks swam at noon today; she's here for the summer doing her law school internship. I was nearly slobbering when I saw her and then learned she is hoping for a full time offer and wants to move back to Dallas and live in Lakewood, which is my neighborhood! I hope it all works out. I see my future training partner!!!! Well, one can hope.

    And then back to being all-alone:

    200 easy swim
    200 kick with fins
    200 easy swim
    8 x 25 underwaters
    200 easy swim with fins

    100 on 1:30 (about 1:19)
    75 on 1:30 (about 59)
    50 on 1:30 (about 36)
    25 (16ish)
    easy 50

    rest up a bit. ruminated about taking a bathroom break, but decided it would take too much effort to walk all the way over there..

    100 on 1:30 (about 1:13)
    75 on 1:30 (about 56)
    50 on 1:30 (about 35)
    25 (15ish)
    easy 50

    200 easy

    Rush for the ladies room!

    The End

    Switching gears and goin' over to Facebook to friend Jen!

    Not sure if I will swim tomorrow. Depends on if I want to take a shower or not.

    Here's a link to the lame-o internet live stream of finals for Sectionals. For your sleepless nights, watch Tuesday's 800 finals. I think it's nearly 2 1/2 hours of misery. The only excitement was at the beginning when my USA coach walked in front of the camera. Downhill after that.

    Real Time results, too. Could never find pysche sheets.
  15. Earlier This Week

    by , July 27th, 2011 at 03:18 PM (Year Three: The Road Back)
    The beginning of the week was a few days of pretty sluggish workouts. While I wasn't particularly sore from Saturday's 6000 meter extravaganza, I felt nasty in the water - really slow, unable to find a good catch, etc. Actually, on Tuesday we did a 30-minute swim. Going free, I only got 1725 (roughly a 1:44 per 100 pace). I used to get 2000 scy during a 30-minute swim, so I was pretty disappointed with this swim. Ugh.

    Today, it wasn't totally better, but we did fast 100s and I was okay with my times. Here's what we did:

    200 Warm-Up
    1 x 450 Kick on 6:30
    6 x 50 Kick Fast on 1:10
    5 sets:
    - 1 x 100 Drill/Swim Free by 50 on 2:30
    - 1 x 100 Free Moderate on 2:00
    - 1 x 100 Free AFAP on 2:00 (got 1:23, 1:24, 1:23, 1:23, 1:13 - last only w/ fins)
    500 Cool-Down
    Total Meters - 2950

    I was hoping that the last 100 AFAP would be faster and moved in front of a few people in the lane who weren't wearing fins. I didn't think there was any way that I would catch K in front of me, but I did by the flip turn. That time (w/ fins) should have been faster.... I know for next time.

    On a bummer note, my first ever open water race just got cancelled. Of course, I totally understand why - between the reservoir's water temperature hovering around 88-89 degrees and an algae bloom - I appreciate the organizers not putting me in jeopardy. However, I am a bit bummed that I have to wait until the end of August to do my first open water race. My only debate is whether to do the 2K or the 4K. LM is encouraging me to do the 4K, but I'm not sure I'll have a straight 4K in me. Guess time will tell. The registration deadline is not for a while and I'm planning on doing several open water swims in the next few weeks, so I guess I'll try to do a 4K and see how it goes - and base my race decision on that. Thoughts?

    Enjoy your swims and I'll check in tomorrow.
    Swim Workouts
  16. Wednesday, 7/27/11

    by , July 27th, 2011 at 02:07 PM (A comfort swimmer's guide to easy swimming)

    Warm up (600)
    3 x 200/20sr build each - dps

    Main Set (2400)
    3 x 800
    1) swim straight desc by 200's
    - went 13:10, (by 200's - 3:25, 3:20, 3:15, 3:10)
    2) negative split 800: 400 (10sr to check time) 400 faster pace
    - went 6:32 (8sr), 6:20
    3) 25 strong kick - 75 swim build all @ 20sr
    - kick on back, swim alternated back & free, 1:40 for free, 1:50 for back

    Warm down
    100 easy mix of free, fly, breast

    Total: 3100 meters
  17. Sarasota Y Sharks Masters 5:30 AM Workout -07/28/11

    by , July 27th, 2011 at 01:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper/Rest Workout
    WARM UP:
    8 X 100 2:00

    1 X 500
    Broken :15 @ 250
    Fins optional
    Get your legs warm

    1 X 50 moderate
    1 X 50 kick-no board
    1 X 50 moderate
    1 X 50 25 sprint/25 easy
    All on 1:20, choice
    Four times through

    6 X 50
    odd: Blocks-20 sprint/easy finish
    even: 25 easy/25 build to race finish

    OPTIONAL: Block swim for time


    DISTANCE SWIMMERS: 10 X 50 1:00 @ race pace

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  18. Wednesday Workout

    by , July 27th, 2011 at 10:56 AM (Pete's swim blog)
    Felt sluggish early. Picked it up later. Found that I pull better breathing left than I do to the right. But I swim better breathing to the right. Not sure why that is. Perhaps a mystery to be solved after nationals.


    200 Free
    200 IM
    200 Kick
    200 Pull
    200 IM
    200 Free
    Nothing hard... just warming up

    3 x 100 Kick
    4 x 50 Build

    3 x 100 Pull
    3 x 25 Sprint (Free 13.7, Br 16.3)

    175 Cool down

    2450 Total

    Updated July 27th, 2011 at 04:49 PM by pmccoy

    Swim Workouts
  19. fly good free not so good

    by , July 27th, 2011 at 07:46 AM (Mixing it up this year)
    My fly sprints felt great, free I just couldn't move.

    5x200@4:00 Free w/snorkle
    8x25@1:00 Free kick w/snorkle
    500 Free kick w/fins every 3rd 50 fly
    6x50 from dive 25 sprint alternate fly/free 25 easy free
    5x100@:10R choice w/fins

    Total 2500 meters
  20. Tuesday, July 26, 2011 6:00pm

    by , July 26th, 2011 at 10:55 PM (Fast Food Makes for Fast Swimming!)
    Solo in about 40 minutes at the Y

    5 x 100 Free @ 1:30 warmup-ish (1:12-1:15s)
    5 x 100 Free Pull @ 1:25 (1:10s)
    5 x 100 Free @ 1:20 (1:10s)
    5 x 100 Free pull @ 1:15 (held 1:05-1:07s)

    3 x 150 IM (25 SDK on back, 25 Fly Drill, 100 IM) @ 2:30

    50 EZ
    2500 Yards

    Nothing special. I was just lucky to get into the pool tonight for a swim. Hoping to be able to compete on Sunday, but will wait and see what's happening with life as of Saturday evening. Game time decision I think.

    Projected for Sunday: 100 Free, 100 Fly, 200 Back - all LCM with the kids in the LC Champs for the Inland Empire LSC