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  1. Thursday, 5/12/11

    by , May 12th, 2011 at 01:29 PM (A comfort swimmer's guide to easy swimming)
    Was a beautiful morning! I had the outdoor pool to my self for most of my workout while the indoor pool was crowded. They don't know what they're missing!

    Warm up (1000)
    300 swim free and back
    300 pull
    - 150 free/150 back, w/buoy and catch paddles
    200 kick
    - flutter face down w/board and snorkel
    200 drill
    - did 25 fist/25 R arm/25 L arm/25 fist, 100 free, 100 back

    Main Set #1 (800)
    1 x 800 speed play
    75 smooth - 25 fast stroke
    alternated fly and back for stroke

    Kick Set (500)
    1 x 300 kick/30sr
    - 150 on sides (free w/snorkel)/150 on sides (back)
    8 x 25 dolphin/40 w/monofin
    - alternated 2 on back then 2 face down, doing 20± SDK coming up at flags

    Main Set #2 (450)
    9 x 50
    2/1:00 smooth
    1/2:00 Fast off blocks - free, back, fly
    - fast fly-40, fast back-42, fast free-36

    Warm down
    100 easy free

    Total: 2850 meters
  2. Thursday, May 12, 2011 5:15am

    by , May 12th, 2011 at 10:12 AM (Fast Food Makes for Fast Swimming!)
    I made it this morning, 15 minutes late, but I made it

    The pool was freezing cold too!! I know what 79 degrees feels like from competitions at big meets, and this was WAY colder than that. Even after I sprinted the first part of the warmup, my body was still freezing.

    100 Free Sprint
    300 Free
    100 Fly

    6 x 50 25 Fly/25 Free :05 rest

    12 x 100 Free
    4 @ 1:30
    4 @ 1:25
    4 @ 1:20
    I was able to hold these all at 1:05 or under which was nice.

    200 EZ Kick and out to the warm showers!
    2200 Yards
  3. Distracted Pain

    by , May 12th, 2011 at 09:15 AM (Pete's swim blog)
    The idea here is that if your mind is focused on where you are in the set you won't have much time to feel any pain. These sets are a bit on the complicated side but there is a pattern that isn't too hard to follow. Even though this workout long on yardage, it goes fast.


    500 Warm up

    3 x 25 - :30 Fr/Bk/Fr
    3 x 35 - :30 Fr/K/Fr
    3 x 25 - :25 Fr/Fl/Fr
    3 x 25 - :25 Fr/Br/Fr
    3 x 50 - :45 Fr/Fr - Fr/Fl - Fl/Fl
    3 x 50 - :45 Fr/Fr - Fr/Bk - Bk/Bk
    3 x 50 - :45 Fr/Fr - Fr/Br - Br/Br
    5 x 50 - :45 Fr/Fr - Fr/K - K/K - K/Fr - Fr/Fr
    50 Easy

    Here's where it gets a bit complicated.

    7 x 75 - 1:15 (This was originally on 1:10 - adjust to your pace)
    * Fr/Fr/Fr - K/Fr/Fr - K/K/Fr - K/K/K - K/K/Fr - K/Fr/Fr - Fr/Fr/Fr
    7 x 75 - 1:10 (Originally 1:00)
    Same as last set of 75s except change kick for stroke
    100 Easy

    Harder now

    9 x 100 - 1:45 Convert Kick to Free to Kick
    This was originally supposed to be on 1:30. I ended up doing IM Kick to IM to Br Kick.
    9 x 100 - 1:30 Convert Free to Stroke to Free
    Originally on 1:15. Sprint last 100

    200 Cool Down

    (4700 Total)
    Swim Workouts
  4. Last day of Short Course at the CCAC!

    by , May 12th, 2011 at 07:45 AM (Mixing it up this year)
    YEAH!!!! Long Course season is OPEN!

    Today was a good back stroke workout. Wow.

    400, 300, 200, 100@:10R Free no clock yet
    500 Back kick w/fins

    4x[1x100@1:45 Back
    ....[2x50@1:00 Back
    ....[4x25@:30 Back

    4x25@:45 Back kick fashion model
    4x25@:40 Double arm Back
    4x25@:40 Back alt rt arm/lt arm by 25
    2x50@1:00 Back SPRINT went :43 on both

    400 Free easy

    Total 3500 yards
  5. Tues & Wed -- a little swimming & other

    by , May 11th, 2011 at 11:40 PM (Dan's hobby/obsession)
    Tuesday AM workout with Monroe Masters

    I was happy to get some yards in, but after Monday's epic trail run (3 hrs) I was having a lot of trouble getting any decent turnover.

    Warm up:
    300 swim
    4x50 drill @ :60 (fist, one arm x 2, DPS)

    4x200 @ 3:00 med effort (2:27)
    4x50 @ 1:30 fast(ish) :29-:30
    400 "for time" (4:35)
    8x100 @ 2:00 strong? (1:06-1:09)

    Cool Down:
    8x50 @ 1:30 breaststroke - really working on form

    I was semi-happy with the 400, but the rest of it was just going through the motions. I just didn't have the guns to hit the 50's and 100's the way I should have. Oh well. These things happen.

    On the plus side - Tuesday was one of those rare sunny days so I dusted off my bike again and went for a 30 mile ride. I spent a lot of time climbing hills - slowly- but it was nice to get back outside on the bike. After I got home I noticed that today was the day that I broke 200 miles swimming for the year and 100 miles cycling.

    Wednesday morning the rain came back. So did the cold weather. My joints really felt the change in weather this morning. Arghh. I finally got moving though and headed out for a 10 mile run. It wasn't pouring rain, so it wasn't totally awful, but I wasn't having a great time between the poor weather and the blisters I got during the Monday run.

    Well, I've given this "blogging" a shot. This was my first attempt at it and I thought it might be an additional motivational tool or a way to be less of a passive member of the website. Well, it's been a few weeks and it turns out that I really don't have much to say and I think I was pretty motivated before this experiment. So I think I'm going to return to my "lurker" status and leave the blogging to the more interesting and talented folks.

    Thanks for reading.
    Swim Workouts
  6. Wednesday, May 11, 2011 7:00pm at the Y

    by , May 11th, 2011 at 11:07 PM (Fast Food Makes for Fast Swimming!)
    I missed the last two mornings...
    Tuesday A.M. I was lazy, turned off my alarm clock and went back to bed...then I realized I had done that and missed practice, reset my alarm clock for a normal "work time".
    Wednesday A.M. Forget to reset my alarm clock for "swim time" and overslept swimming again!! This is so unlike me! Oh well, I'm human.

    Went for a 30 minute swim tonight after my parent/child swim class with my daughter (21 mos.)

    300 Free
    500 Free Pull (pretty strong too) felt like a 5:30-5:40 or so
    200 (100 Fly Drill/100 Back Drill)

    4 x 50 Fly/Free by 25s @ :50

    10 x 25s Fly @ :30

    150 Free EZ and out
    1600 Yards is better than 0 Yards!!
  7. Wed., May 11

    by , May 11th, 2011 at 10:13 PM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes

    Just went to yoga today, although 90 minutes of bikram is not exactly a vacation. I did a little googling on bikram and asthma; bikram is actually supposed to help alleviate symptoms. I had no issues today. And I rocked the standing bow, which I recall Q calls the "wounded crane."

    Plan to do a gym + long course swim tomorrow. I may go to GMU on Friday as well just to use my monofin in long course.
  8. Argh!!! I have High Blood Pressure.

    by , May 11th, 2011 at 08:17 PM (Adventures in Swimming)
    Doctor put me on meds for High BP.
    Today I start my diet. I'm loosing at least 20lbs,
    and going to start eating as healthy as possible.
    My pulse was 56, but BP was 138/90 OUCH!!!

    I sure hope I can beat this without the pills. I
    hate taking pills!!!

    So here is what I swam after the bad news.

    Warm Up:
    S-300 K-200 P-200

    Set I:
    PULL 6 X 125 :20 Rest

    Set II:
    SWIM 20 X 25 on :30

    Set III:
    KICK 3 X 150 (100 EZ/ 50 FAST) :30 Rest

    Set IV:
    SWIM 2 X (3 X 50 ON :45, 4 X 25: ON :30 EZ-MOD-FAST-EZ)
    100 EZ TOTAL 3,000
  9. Short Break...I'm back in the pool

    by , May 11th, 2011 at 05:26 PM (A comfort swimmer's guide to easy swimming)
    Wednesday, 5/11/11

    Warm up
    350 swim free and back
    3 x 100/10sr 25 swim build - 50 kick - 25 swim strong
    - did 1&2 free, 3 back
    12 x 25/40 4 free, 4 IM, 4 Back - Strong

    Main Set 1
    12 x 50/1:00 every 3rd FAST - work on fast n tight turns
    - all free, 37-38 on fast ones, around 45 on others

    Kick Set
    200 IM - moderate effort
    4 x100 Flutter/2:30 - build
    - did as 50 on belly with board/50 on back

    Main Set 2
    4 x 50 back/1:10 strong
    - around 45-47
    4 x 25 Fly/45 strong
    - didn't get times but was under 20

    Warm down
    100 easy free

    Total: 2550 meters
  10. Sarasota Y Sharks Masters 5:30 AM Workout -05/12/11

    by , May 11th, 2011 at 04:11 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 2:00
    1 X 150 2:45
    3 X 100 1:45
    1 X 250 4:10
    3 X 100 1:40

    1 x 200 kick 5:00
    1 X 150 kick 3:45
    5 x 50 kick 1:15

    2 X 100 IM 2:00
    4 x 50 stroke-1 of each- 1:15
    Two times, short break between rounds.

    1 X 400 6:40 6:20
    2 X 200 3:20 3:10
    Two times. Round 1 intervals left, 2 right.

    WARM DOWN: 4 x 50 easy 1:00

    Swim Workouts
  11. Changes Are Coming....

    by , May 11th, 2011 at 03:09 PM (Year Three: The Road Back)
    There has been a great deal of conflict within my team lately. We've had three of our top coaches leave and the woman who took over when they left has also now resigned, effective the end of May. Being down in coaches, there was a meeting last night at which my coach found out - by looking at the schedule they handed out - that he no longer has a coaching job AND that our practices have apparently been discontinued at my location. Since I swim at the Y, my team mates and I are planning to continue to meet each morning to workout, but it's highly unsettling to arrive for practice and learn that within two weeks, there will be no official practice nor any coaching at our pool - period. Nice head's up, eh? What really, REALLY bothers me is that my coach found out he wouldn't be coaching anymore because he noticed our practice was not on the schedule.

    So, now I'm trying to figure out where to get some coaching from - or if I will be training on my own. The other masters programs in the area (as well as the next closest ISF practice) are just not feasible with my schedule and family commitments right now. Partly debating seeing if I can swim with a local club, but those times aren't really good for me either. What to do.... what to do....

    Anyway, with that beginning to today's workout, I just wasn't mentally there and had a hard time throughout. Here's what we did:

    400 Warm-Up
    3 x 200 Kick on 4:00 (ez/hard by 50s)
    6 x 150 on 3:00 (wore fins & did 50 Fly, 50 Back, 50 pull for 1,2,4, 5 - did 3 all fly, 6 all back)
    1 x 100 Free Easy on 2:00
    8 x 50 Free on 1:00 (was doing about :40-:42)
    6 x 50 Free on :55 Faster (about :38-:40)
    4 x 50 Free on :50 Faster (about :37-:39)
    1:00 rest
    1 x 50 Free AFAP (did a :34 - ugh!)
    450 Cool-Down
    Total Yards - 3400

    I was really not happy with the :34 Free, but I was exhausted. I also realized that this is my first real all out effort since getting back from Y Nationals. That has to be corrected.... As always, the kicking was fun. I just don't have any legs. Thankfully, today is a rest day for the NFL Training Camp, so I'm planning to take it easy this afternoon. Hopefully that will help in the pool tomorrow....

    Thanks for listening to me vent. Something will turn up and we Fishers ISF swimmers are nothing if not adaptable. It'll all work out - or at least that's what I keep telling myself. USMS 2012 LC Nationals - here I come. I will get those qualifying times.... I will.

    Until then, one day at a time. Enjoy the rest of your day and happy laps to you!
    Swim Workouts
  12. More 200s...

    by , May 11th, 2011 at 09:04 AM (Pete's swim blog)
    Today features a lot of 200 kick which I'm a bit better at. I focused mostly on br kick since I'll be swimming breast stroke events at nationals. I was pretty tired at the end and may have pushed myself a little too far.


    400 Warm up

    4 x 200 - 3:00 Convert Free to IM

    200 - 3:00 1st 50 Kick
    200 - 3:10 1st 100 Kick
    200 - 3:20 1st 150 Kick
    200 Kick - 3:30 (Finished on 3:08)
    50 Easy

    4 x 200 - 3:00 1st/2nd/3rd/4th 50 Kick
    I felt really good on this set and picked up the pace for the free.
    50 Easy

    4 x 200 Kick - 3:30 Descend
    On this one, I converted IM Kick to Breast stroke kick. At 100 yards, I reached for my board and ended up losing grip on it and flinged it down the lane. Not good since 3:30 is a stretch for me anyway. Eventually, went down 15 seconds off the 3:30 pace and managed to get it back by the end. Unfortunately, this was a 800 straight kick for me and I was worn out at the end.
    100 Easy

    500 Pull Timed (6:30 )

    150 Cool down

    (4450 Total)
    Swim Workouts
  13. Took a while to loosen up today

    by , May 11th, 2011 at 07:29 AM (Mixing it up this year)
    It took more than the 500 warm up to get loose today. Some days that is just how it goes and this was one of my longer workouts today.

    500 Free
    10x100@1:45 Free hold pace every 3rd fast went 1:30, 1:30, 1:27, 1:28, 1:28, 1:25, 1:28, 1:27, 1:25, 1:29
    10x100@1:30 Free w/paddles & bouy good pace went 1:22, 1:22, 1:22, 1:20, 1:20, 1:20, 1:20, 1:19, 1:17, 1:17
    10x100@1:45 Free hold pace every 3rd fast went 1:27, 1:27, 1:21, 1:25, 1:24, 1:20, 1:22, 1:23, 1:19, 1:20
    500 Free easy every 3rd 25 drill

    Total 4000 yards
  14. running

    Starting running for the summer with three miles through downtown Seattle yesterday. I intended to start running gradually (1 mile first day, rest a few days, then 2 miles, rest, etc), but I was running with a group from work and wanted to stick it out. My legs are sore but thankfully shins and knees feel just fine. We go again next monday.

    Also my group is again not going to have workouts this summer, so I'll be scraping by at other pools, hopefully more than the once-a-week swim I did last summer. Our final two Spring 2011 workouts are tomorrow and friday.

    No word yet for this summer on the organized coached saturday workouts at Seattle's sole 50m outdoor pool.
  15. Loooong Course, Tuesday, May 10

    by , May 10th, 2011 at 11:06 PM (The FAF AFAP Digest)

    windshield wipers, 25
    long arm crunches, 25
    flutter kick on bosu, 50
    power wheel roll outs, 2 x 15
    power wheel push ups, 2 x 10 (way harder than regular push ups with your feet suspended on a wheel)
    power wheel pike ups, 2 x 10
    hanging straight leg raises, 15

    reverse scoops, 25 x 2 x 15
    extreme angle isometric squat w/12.5 DB, 4:00
    overhead squats, 45 x 1 x 10
    squat jumps w/bar, 45 x 1 x 10
    HS iso lateral hi row, 140 x 2 x 8
    lower back machine, 130 x 2 x 10
    bicep curl, 40 x 2 x 6

    RC exercises

    Swim/LCM @ GMU:

    Mini Fort was not feeling well today, came home early from crew and was thus available for babysitting. As Speedo said, "Fantastic." So I was able to attend our first LC practice of the year (one of only 4 due to the pool closure).

    Warm up:

    400 swim
    6 x 50 kick @ 1:00
    200 IM drill

    Main Sets:

    16 x 100
    2 x through:
    2 x 100 (25 scull, 75 build free) @ 1:40
    2 x 100 IM @ 1:50
    2 x 100 free @ 1:40
    2 x 100 kick @ 2:10

    -- Used fins for all but the last 100 kicks. Surprisingly, I didn't feel too bad on these.

    50 EZ

    3 x 25 DPS breast drill
    -- From side of pool, dive or push off, go under lane lane, taking only 1 stroke between each lane line.

    4 x 50 fly w/fins @ 1:30
    1st 50 = 25 twirling dolphin kick + 25 fly
    2nd 25 = 25 dolphin kick on back + 25 fly
    3rd 25 = strong UW kick + 3 strokes fast fly + cruise free
    4th 25 = same as #2

    50 EZ

    3 x 100
    25 AFAP + 75 easy
    -- I did 2 backs and then the last one did 50 fly + 50 easy.

    50 EZ

    600 pull breathing every 5th stroke
    -- I planned to do 6 x 100. I did one with paddles and my shoulders were killing me, so desisted and went 4 x 100 kick with fins.

    50 EZ (instead of 200)

    Total: 3775 meters

    Hot tub, 10-15 minutes, chatting with Peedo.



    Feeling rather at the moment, especially the shoulders. There's so much more actual swimming in long course.

    The new charmer on our team that dissed Speedo's paddles last week took aim at me today. When he questioned my fin use on the fly set, I said that I never swim fly without fins. His response, "You'll have to get used to fly without fins if you ever want to swim in a meet." Followed up with, "I used to use fins too, but I got over it." Hmm ... I related this to my coach and she cracked up. On this topic, here is an article written by fin addict Karlyn Pipes-Neilson:

    In drylands today, I realized that, after ignoring upper body exercises to focus on core/legs, I have lost some upper body strength. I was planning on doing just yoga and TRX this summer, but may re-visit this plan for two reasons. First, I won't be able to do yoga during my two week vacation in late June, but I can lift. Second, I wonder if upper body strength is relatively more important for me in long course as opposed to short course where I benefit from walls + kicking?

    Here's a recent Chloe Sutton blog on the importance of drylands (though she omits specific exercises): I did like that she "never does the exact same thing twice."

    Updated May 11th, 2011 at 06:17 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  16. Frustsration

    by , May 10th, 2011 at 08:19 PM (Workout Swimmer)
    I was so finally getting caught up on my GTD - and then reality hit - the pool was closed Monday morning because the chlorine levels were too high - tried to swim that evening, but the temp was 88. Today I was so tired I couldn't get OOB at 0500 like usual, and so I slept until 7:00 - raced to work wearing my speedo under my clothes - and didn't get to leave the office to swim at lunch until 11:30 or a bit later....then when I got there found they were doing a really fun set of 3 x 1000. O boy. Boredom. Did what I could, raced back to work & voila! I am now back to where I was last Monday. After 9300 on Friday too. And sadly, my shoulders and neck kinda ache from hunching over the computer at work today.
    On the bright spot - my new suits arrived today - of course one of them was a size too large & I'll have to mail it back, but the other one - which they did NOT send in the right color, will fit nicely & just in time, since two of my suits seem to be rotting & falling apart at the seams.
    2000 SCY yesterday
    2100 SCY today

    Now the big question. Do I have the courage to enter a USA meet? Probably not.
  17. Peaceful ocean swim

    People who complain that there is never a proper springtime in NYC have been wrong this year—we have recently had a wonderful run of beautiful clear, sunny days with highs in the low-70s, and today was no exception. I was lucky enough to be able to rearrange my schedule to go out to the beach, and my MIMS relaymate was in town and available for beaching too, so we headed out to Brighton to get in a bit of OW swimming. The beach was gorgeous and uncrowded, and there was a bit of fun waviness to the water today. We took turns swimming and sunning/watching our stuff.

    I had been wanting to have another crack at swimming the 5k loop ever since I didn’t manage to do it on Sunday, so that was my goal today. I was a little unsure how I would feel in the water, since I had been pretty fatigued throughout yesterday’s workout. Normally, one of my cues that I need to take a day off is when I feel my speed on distance sets is limited by arm weariness rather than by aerobic capacity, and I was definitely at that point yesterday. But today was too good an opportunity for an outdoor swim to pass up, so I didn’t.

    And it was a good thing I didn’t, because as soon as I was in the ocean I felt really great. This past Sunday had been my first time swimming past the aquarium this season, and I had spent a lot of time doing backstroke and sighting and finding other excuses to stop and look around, which is what I do when I feel uneasy in the water. Today the territory seemed more familiar. I felt much more calm and peaceful, and spent most of my time just plain swimming. I wasn’t even too worried about getting close to the pier. Once there, I turned around and headed back towards my starting point. I didn’t even think about getting out once I got there though—I just waved to my friend and continued on to the white building that marks the other end of the loop.

    That end of the beach always feels more variable in temperature, and I went through some warmer patches and some very cold spots, and was enjoying feeling the contrast between them. I reached the white building fairly quickly—by this time there was a bit of current assist in that direction—then turned around and headed back. Soon I was back where I started, goal achieved. I floated a bit and watched the sky, then got out so my friend could have his turn at swimming. I dressed and shivered and warmed up on the beach while he was in the water. The sun felt heavenly. I could get addicted to this!
  18. Sarasota Y Sharks Masters 5:30 AM Workout -05/11/11

    by , May 10th, 2011 at 03:54 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 250 4:15
    4 X 150 2:30
    4 X 100 1:30

    1 X 200 kick
    1 X 100 easy swim

    2 X 50 moderate 1:00
    2 x 50 fast 1:15
    2 X 100 moderate 2:00
    2 X 100 fast 2:15
    Two times with a break. All Choice.

    1 X 100 kick 2:15
    6 X 50 kick 1:00

    1 X 100 easy 2:00
    8 X 25 sprint rounds 1/2 on :30 round 3 on :40
    Three rounds, break between rounds.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  19. Happy Distance Day!

    by , May 10th, 2011 at 12:42 PM (Year Three: The Road Back)
    Today was definitely the distance day practice of the week. Whew... glad that's over with. Distance is not my strong suit, but I will say that I'm getting better at maintaining my speed over long distances. I'm now able to consistently make the intervals - woo hoo! - unless I make the mental decision to quit early. It's no longer a question of physical strength to make the distance workouts, but mental strength - and that's being worked out too! On a happy note, I held just under a 1:30 pace for the 1st 600. Here's what I did today:

    400 Warm-Up
    8 x 50 Kick/Swim on 1:00
    1 x 600 Free on 10:00
    1 x 300 Free on 5:00
    1 x 100 Free on 1:40
    - break
    1 x 300 Free on 5:00
    1 x 100 Free on 1:40
    1 x 650 Kick (hee hee) on 10:00 (was supposed to be another 600, but I lost count and went too far)
    - break
    1 x 100 Free on 1:40
    1 x 600 on 10:00 (w/ fins - 200 Kick, 100 Fly Drill, 100 Kick, 100 Back, 100 Kick)
    1 x 300 on 5:00 (w/ fins - 100 Fly Drill, 100 Back, 100 Pull)
    6 x 50 Drill/Swim Cool-Down on 1:00
    Total Yards - 4150

    All in all, today was a pretty good workout. With all the 600s, it actually seemed like it was going pretty fast. I decided to kick the 2nd 600 to give my somewhat tender left shoulder a break - and for the last 600 was just tired of free, so I put my fins on and did fly/back/kick to break up the monotony. Besides, the tireder I get, the harder it is to count...

    Today is another NFL Training Camp workout this afternoon, so I should be good and tired for tomorrow's early am swim. However, there is nothing longer than a 200 (excepting the warm-up and cool-down). Speed play day tomorrow... should be fun.

    Until then, happy swimming to you!
    Swim Workouts
  20. Taking a break

    by , May 10th, 2011 at 11:30 AM (A comfort swimmer's guide to easy swimming)
    I decided that I need a short break so I am not swimming for a few days. Will continue with drylands and maybe some running, but don't plan on going back to the pool until late this week or next.