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  1. Thanksgiving swims...

    by , November 23rd, 2012 at 04:21 PM (Alex's swim journal)
    Back in Austin with the extended family for a few days and able to swim outside again for the last time until late next spring probably, barring another unforeseen trip south. I took advantage of the spring-fed waters of Deep Eddy pool again. Two miles on Wednesday and another two today. water temp at around 70 and air temps between 65 (today) and 75 (Wednesday). It couldn't be a more perfect break from the indoor pool at the Kenosha Y.

    Here are a couple of pics of the pool from Eiler's Park next door:

    Click image for larger version. 

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    I just passed the 480-mile mark for the year and my weekly mileage is creeping back up as I get ready for another long-distance build-up; not too early to start mentally prepping for next summer's open water season.
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  2. Friday, November 23, 2012

    by , November 23rd, 2012 at 03:24 PM (I swim, therefore I am)
    SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
    Air temp of 53, pool at 77, 100% water clarity.
    Sunny skies with humidity at 49%

    Warm Up
    200 yds FR

    *Set 1*
    5x400 FR on 1min rest
    Build effort by 400, 1-5

    *Set 2*
    4x250 Kick on 1min rest
    #1-3 Free, #2-4 BR

    *Set 3*
    10x100 FR with 1min rest
    as 25K, 25S AFAP (no breath as able)


    200 FR warm down

    Comments
    • Another beautiful crisp SWF morning. Did FR endurance maintenance, FR/BR kicking, and FR speed.
    • Doing the FR AFAP with no breath was much harder than expected, and sometimes I cheated with a breath before the flip turn.
    • This is a good little pool for doing kicking sets, faster swimming with bursts and breath control, more so than doing distance swims.
    Categories
    Swim Workouts
  3. Nov 23 2012

    had a good 3K swim.

    warm up

    200 s
    100 K
    200 s

    main set

    4 x 150
    4 x 50 K
    4 x 100
    4 x 75 k
    4 x 200

    cool down

    200

    it has been a few weeks since my last swim. sometimes i feel like a 400 lbs of rocks and other times i feel like it was a good taper. getting into the water was good and i felt fast and efficient. guess my dryland workouts helped me keep inshape.
    Categories
    Swim Workouts
  4. 11.23.12 - Friday workout

    by , November 23rd, 2012 at 12:46 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Keith. Post Thanksgiving calorie burn today. Had to give blood at 7:30 AM so I tried to squeeze in 5K as quick as I could.

    SCY

    600 Warm up

    400 Pull - 4:30
    350 Pull - 4:30
    400 Pull - 4:30
    350 Pull - 4:30
    400 Pull - 4:30
    100 Easy
    Mostly just trying to make this set. The 350s helped a lot (about a 1:17 pace). Made 4:25, 4:30, 4:35 on the 400s.

    12 x 50 Kick - 1:00
    * 1-6 SDK w/ fins (cramped up bad on a couple of these)
    * 7-12 Kick w/ board, no fins
    100 Easy

    5 x 200 Backstroke pull - 3:00 (2:55, 2:50, 2:50, 2:48, 2:40)
    100 Easy

    6 x 100 Free - 1:45, Descend
    1:12, 1:10, 1:08, 1:05, 1:03, 1:02

    200 Easy

    (5200 Total)
    Categories
    Swim Workouts
  5. Thursday, November 22, 2012

    by , November 22nd, 2012 at 06:33 PM (I swim, therefore I am)
    Happy Thanksgiving!

    SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
    Air temp of 60, pool at 77, 100% water clarity.
    Sunny skies with humidity at 51%

    Warm Up
    200 yds FR

    *Set 1*
    1x2000 FR
    • Build effort by 500, 1-4


    *Set 2*
    10x250 FR on 1min rest
    did each 250 as:
    1. 100 smooth
    2. 100 strong
    3. 50 fast


    200 FR warm down

    Comments
    • Both FMAC and FGCU pools are closed today, tomorrow, and it is unlikely I will be able to get over to either one before Monday, so the neighborhood community pool is where I can swim the next three days.
    • Swimming in this little pool doing so many turns actually provides a good workout. However, it is mentally challenging to sustain quality stroke technique and turns with such repetition of laps.
    • It was a beautiful morning and the view is great as the pool & clubhouse overlook the first lake of the three small lakes in the Catalina Isle.
    Categories
    Swim Workouts
  6. Thanksgiving pool swim

    This morning I swam at Riverbank with Rondi. Hereís what I did:

    1000 lcm warmup

    100 kick/swim
    4 x 50 (25 fast / 25 easy) @ 1:05
    100 kick/swim
    4 x 50 (25 very fast / 25 easy) @ 1:10
    100 easy

    4 x 350 turduckens
    100 FL / 50 BK / 50 BR / 50 BK / 100 FL
    100 BK / 50 BR / 50 FR / 50 BR / 100 BK
    100 BR / 50 FR / 50 FL / 50 FR / 100 BR
    100 FR / 50 FL / 50 BK / 50 FL / 100 FRv

    [Before we began this set, I noticed that the adjacent lane only had one swimmer, and that that guy was doing lots of fly, so I scooted over from my more crowded lane, figuring someone doing fly themselves was unlikely to object to all the stroke in this set. It wasnít until the set was over that I discovered that that guy was actually That Guy! It was nice to get to meet him in person.]

    200 easy
    4 x 200 FR, odds pull w/ paddles, evens swim
    600 warmdown + play
    [New 50 backwards-IM PR: 2:20]

    Happy Thanksgiving everyone!

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  7. Wednesday 11/22/12

    Wednesday 11/22

    AM only SCY

    600 @ 9:00 4/6/2 turns
    4x100 @ 1:40 SKDS (scull/kick/drill/swim)

    2x500 @ 7:00 pull w/ buoy + paddles + snorkel "super 500"

    5x200 @ 2:45
    2 @ PINK
    2 @ RED
    1 @ BLUE

    10x100 @ 1:20 PINK

    8x125 @ 1:40 100 kick/25 STRK w/ fins
    200 EZ kick w/ fins

    6x100 @ 1:30 odd: FR 4/6/2 even: I.M.

    Total: 5800
    Categories
    Swim Workouts
  8. Tuesday 11/21/12

    Tuesday 11/21

    PM only SCY

    1600 assorted kicking and drilling

    Total: 1600

    Was a busy day and had time to hop in and paddle around before coaching, but didn't really record what I did. It was all on the fly.
    Categories
    Swim Workouts
  9. Wednesday, Nov 21

    Happy Thanksgiving everyone!!!

    Had a pretty good group at the pool today. Shared a lane with Keith and swam with the two Dave's, Peter, Roger, Danny, Andrei, Meredith and Megan.

    Swam a 1650 for the first time in a long time. So today was more of a distance work day. Was tired so I didn't do any of the hard sets at the end of practice with Peter.

    100 Free
    100 Back
    12x100 on 1:30 (kept at 1:18 to 1:20)
    200 Back
    1650 Free -23:14
    16x50 on 1:00 - 6 -Fly/Free, 6 - Back, 4 Free
    100 Free
    200 Kick
    5x100 BAck w/paddles on 1:40
    3x100 Free w/paddles on 1:30
    4x25 Fly
    50 Free

    5300 yards
    108 minutes
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  10. Wed., Nov. 21

    by , November 21st, 2012 at 05:31 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    16 x 25 shooters w/fins @ :40
    -- 8 back, 8 belly
    50 EZ

    Main sets:

    8 x 25 burst + cruise, fast hands drills @ 1:00
    50 EZ

    5 x 20 free in & outs w/race pace turn @ 1:00
    100 EZ

    6 x (25 AFAP + 75 EZ) @ 3:00
    -- 3 free from a dive (12s), 3 back from starting blocks (13 low) trying to arch more. On one effort, I arched so much I though I would hit the bottom. Have to find some middle ground between too much arch and flat backing the start.

    3 x through w/paddles & fins
    100 smooth free @ 1:45
    100 EZ kick w/board @ 1:45*
    5 x 25 @ 100 pace, :10 break @ each 25
    75 EZ

    * I had intended to make the third 25 fast on these, but my legs were shot. Had some calf cramping issues today.

    10 x 25 w/paddles & parachute @ :45-1:00
    50 EZ

    Total: 3600


    ++++++++++++++++++++++++++++

    Another fairly empty pool! So glad I could swim rather than shop for food and cook.

    The results from the Sprint & Relay Festival are up:
    http://www.warrentonmasters.org/even...tival-results/

    I see my 50 back split was only .03 off my WR ... if only I had taken another stroke at the finish.

    I checked my 100 breast splits. I had thought I was fried the last half length bc of the extra meterage. But I took it out in 39.0 (after going 38.2 in the open 50), so this was perhaps a bit too speedy. It felt fairly smooth and well under AFAP pace at the time. I was also trying to pull wider as Teen Fort said my pull was too narrow in the 50.
    Categories
    Swim Workouts
  11. Wednesday, 11/21/12

    by , November 21st, 2012 at 04:28 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warmup (800)
    300 swim back & free
    300 4-4-4 scull / swim
    4 x 50/1:00 25 strong/25 sprint - arm started to hurt on first one of these so I kicked the next 3

    Main Set (2000)
    1 x 400/30 sr kick w/ fins - wemt 6:20
    4 x 100/20 sr kick w/fins - ave 1:30

    1 x 400/20 sr kick w/ fins - wemt 6:10
    4 x 100/15 sr kick w/fins - ave 1:27

    1 x 400/30 sr swim free w/ fins - wemt 5:42

    Warm Down
    1 x 100 easy back w/fins

    Total: 2900 yards

    Next workout will be

    Happy Thanksgiving to all of you!
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  12. An easy day and monofin play

    by , November 21st, 2012 at 01:08 PM (Mixing it up this year)
    Did my leg weight workout one day early this week since I was not sure I could get it in today. Alittle sore today.

    500 free
    500 free kick w/zoomers every 3rd 25 fast

    8x25@1:00 shooters w/monofin
    8x25@:45 fly w/monofin
    4x50@1:00 streamline fly kick w/monofin

    5x100@1:30 free smooth w/paddles & bouy

    400 EZ

    total 2500 yards
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  13. Wed Nov 21, 2012

    by , November 21st, 2012 at 12:26 PM (Ande's Swimming Blog)
    Wed Nov 21, 2012

    10 days till SCM meet

    Wedge starting blocks are installed on the north end in the UT Swim Center, not yet on the south.

    Mon: Lifted didn't blog, plan to lift again today
    Tue: Swam didn't blog, took it easy, did some sprints


    Whitney coached
    6:00 - 7:30 dove around 6:10
    SCY UT Swim Center diving well & main pool, both bulkheads are down and pool set up with 2 25 yard racing courses
    Swam with Mike, Jeff, Jim & Tyler
    beside Larry, Gull, Sloan, Keith, Chris, David, Dick


    Warm up
    went around 400

    Main Set

    assigned
    100 fast on 2:00 100 easy
    2 x 1 fast on 2:00 100 easy
    3 then 1 easy, 4 then 1 easy, 5 then 1 easy

    Did:
    25's & 50's on the fast
    mostly 25's

    then they did it again with 50's instead of 100's


    Next Meets:

    Sat Dec 1, 2012 - Sun Dec 2nd
    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Categories
    Swim Workouts
  14. An early celebration

    Thanksgiving came early today as Rondi, John, and I celebrated the season with the traditional turducken set. The water was a mite cooler than on Monday, when I had deemed it too hot for a workout and just done some easy drills and practiced my backwards swimming. (How hot is too hot? If I stick my tongue out while Iím swimming and thereís no discernible difference between the temp of the pool water and the inside of my mouth, thatís too hot). But I was also better prepared, having brought both a lycra cap and my new creation, a cap into which I had cut ventilation holes, stegosaurus style:


    O Holey Cap!

    The latter worked well, and kept me from overheating during the following:

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

    4 x 350 Turduckens, done as follows
    100 FL / 50 BK / 50 BR / 50 BK / 100 FL
    100 BK / 50 BR / 50 FR / 50 BR / 100 BK
    100 BR / 50 FR / 50 FL / 50 FR / 100 BR
    100 FR / 50 FL / 50 BK / 50 FL / 100 FR

    After the turduckens, we all played around with backwards swimmingómy backwards backstroke is getting better, giving me hope that I can get my backwards 50IM time under 2:30--then I did the following short finishing set

    2 x 200, odds FR w/ paddles, evens swim
    100 warmdown

    That was it! Iíll see if I feel like another help of turduckens tomorrow (or maybe Iíll dream up the swimming equivalent of the veggiducken . . .) And the new hat style is definitely a keeper for those warm Riverbank mornings!
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  15. 11.21.12 - Wednesday workout

    by , November 21st, 2012 at 09:08 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Keith, Roger, Aundrey, Meredith, Meredith's sister and Danny. Felt pretty good today. Fly was strong and I had a pretty decent 1650.

    SCY

    600 Warm up

    3 rounds of:
    * 100 Fly - 1:30 (made 1:20-1:25)
    * 25 Kick/75 Free - 1:30
    * 50 Kick/50 Free - 1:30
    * 75 Kick/25 Free - 1:30
    50 Easy

    1650 Timed - Open turns every 400 (4:55, 4:53, 4:52, 4:51, :34 - 20:05)
    100 Easy

    16 x 50 - 1:00 (4 x [2 Easy fly, 2 hard pull])
    100 Easy

    12 x 50 Kick - 1:00
    * 1-6 SDK w/ fins down, easy back
    * 7-12 Kick w/ board

    200 Cool down

    (5300 total)
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  16. Tues, Nov. 20, 2012 7:30-9:00pm

    by , November 21st, 2012 at 01:02 AM (Fast Food Makes for Fast Swimming!)
    The first half hour of practice from 7-7:30 was taken up by the awards from last weekend's meet over in eastern Washington. As a team we ended up in 3rd place. 1st and 2nd place teams had well over 100 swimmers each, and we only had 31 swimmers, but beat out another team with many more swimmers than us. Quality before quantity, right?

    We had a visiting swimmer who is in town for the holidays from the Sacremento, CA area. He's 17 and pretty quick. Said he was around a 4:55/5:00 500, a good breaststroker, and was a good IMer as well. Pretty much a duplicate of Jared who I normally chase in practice on a daily basis, so now I'm chasing two guys for a couple days.

    7:30--
    We got right to it with the workout, and basically skipped any type of true warmup...

    Our "warmup"/intro set:

    3 x 200 Free Desc. 1-3 @ LIFO + :15
    I went 2:20, 2:15, 2:11 hell of a way to warmup.
    3 x 200 IM Desc. 1-3 @ LIFO + :15
    went 2:40ish to maybe 2:35
    (1200/1200)

    Kick Set:
    8 x 150 SDK on back w/ short fins @ 2:15
    (1200/2400)

    Main Set:

    3 Rounds of 3 x 100 Free "get lots of rest" w/ 1:00 between rounds
    • Round 1 @ 1:20 (went 1:03/1:04/1:04)
    • Round 2 @ 1:15 (went 1:02/1:04/1:04)
    • Round 3 @ 1:10 (went 1:02/1:03/1:00) I tried to chase down the 'new guy' at the end
    200 EZ
    (1100/3500)

    Main Set #2:
    3 x 200 IM @ 4:30 Desc. 1-3 starting @ 85% effort
    went 2:31, 2:25, 2:21 <--pretty sure 2:21 is my best effort in practice
    (600/4100)

    500 EZ cooldown...did Free Pull

    ----------------------
    4600 Yards

    ================================
    494.20 miles swum (=869,793 yards, =795,338 meters).
    View my monthly progress | my milestones/awards | Go The Distance 2012 results.
    Most recent milestone achievement: 400 miles on 10/02.
    5.80 miles (= 10,207 yards, = 9,334 meters) to next milestone (500 miles milestone).

    Looks like I'll potentially hit the mark for the Nike suit after Friday and Saturday's practices.
    ================================


    Now I have two days off from the water, and wondering about Friday night's practice. Coach John is out of town this weekend, but his assistant will be running the practice. This could be good, or it could be really bad.
    She may really try to kill us, which I'm actually looking forward to. But sharks 'n minnows and relays is a very close 2nd.

    Updated November 21st, 2012 at 01:26 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  17. Tuesday, Nov 20 - Combo Workout

    Had a light crowd today - guess some are already on holiday. Swam with Peter, and the two Dave's.

    Also found out that Brooke Pate, the Masters coach in Huntsville, was hit by a car while on his bike Monday morning. Went and saw him today in the hospital. As bad as it is, it could have been a lot worse. So, remebering him in our prayers.

    We started out with some distance and then worked on speed. Peter has been sticking around after the others leave and he has been pushing me - I need and appreciate it.

    2x100
    3x500 on 7:30 (7:00, 6:50, 6:50) -need to push this more
    100 Back
    12x50 Kick on 1:00
    150 Back
    100 Free sprint - 1:10
    100 Free
    6x50 descending on :50
    300 Free hard - 3:55
    8x25 IM order on :30
    200 Back w/paddles hard - 2:35
    100 Free
    6x100 Free w/paddles descending on 1:30 (1:15; :16; :16; :15; :12, :10)
    4x100 Back w/paddles descending on 1:30 (1:24; :20; :19; :15) - These were two good sets for me
    100 Free
    100 Back
    50 Free
    50 Back

    5150 yards
    110 minutes
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  18. Tuesday, Nov. 20

    by , November 20th, 2012 at 05:38 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 shooters w/fins @ :40
    50 EZ
    5 x 50 single arm fly @ 1:00
    50 EZ

    Main Sets:

    8 x 25 burst + cruise, fast hands drills @ 1:00
    50 EZ

    8 x 25 burst + cruise, dolphin kick @ 1:00
    100 EZ

    5 x (25 fly + 25 EZ) @ 1:00-1:10
    25 fly = breathing 2 up 1 down, practicing breathing more as I think I may need more air in my 100 IM and 100 fly with all the SDKs
    50 EZ

    Did a set from HIT Workout #1:
    [ame="http://forums.usms.org/showthread.php?t=21634"]U.S. Masters Swimming Discussion Forums[/ame]

    4 x (50 + 2 x 25 + 50) free w/small paddles stolen from Lil Fort & fins
    1st 50 = 200 pace @ 1:00
    1st 25 = 100 pace @ 1:00
    2nd 25 = AFAP @ 1:00
    2nd 50 = EZ @ 1:00
    1:00 extra rest between rounds

    100 EZ

    2 x (6 x 25 @ 100 pace + 100 EZ)
    -- one round breast dolphin w/fins & small paddles
    -- one round dolphin kick w/board & fins
    -- meant to do another round, but I was too blasted

    4 x 50 torque drill w/paddles @ 1:30
    50 EZ

    Total: 3450


    ++++++++++++++++++++++++++++

    Still feeling a bit from the meet. I guess 5 events takes more of a toll than my usual 3. Given that, I did an easy-ish speed workout today. Happily, the pool was pretty empty today. I hope it is tomorrow as well, though you'd think people would be doing their pre-turkey burn.

    I'm bummed, I seem to have lost my agility paddles. Checked lost and found and they aren't their either.
    Categories
    Swim Workouts
  19. Tuesday, November 20, 2012

    by , November 20th, 2012 at 03:55 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 62, pool at 81, 100% water clarity.
    Sunny skies with humidity at 57%

    Warm up:
    1x1000 RIMO by 250

    *Set 1*
    1x1200 IM as 50S(Strong)-50K(Steady)
    3 Rounds:
    1. 50 Fly, 50 BK Kick
    2. 50 BK, 50 BR Kick
    3. 50 BR, 50 FR Kick
    4. 50 FR, 50 D Kick


    200EZ BK/FR

    *Set 2*
    10x100 SDK/fins on 1:40
    1-5 as 2(25/back, 25/front) min 14-15yd under with flip turns
    6-10 as 2(25/front, 25/back) same as 1-5 plus desc 6-10
    • 1-5 did 1:16
    • 6-10 went 1:15 to 1:06


    500 BK DPS with compact streamlining turns

    *Set 3*
    4x150 on 3:15 as 100 sculling, 50 FR Swim strong
    • on 50s did 30s


    *Set 4*
    3(4x50) on 1:00 RIMO
    • FR - 31, 30, 29
    • BR - 42, 42, 41
    • BK - 37, 35, 34
    • FLY - 36, 34, 33


    *Set 5*
    3x150 on 2:15, 3x100 on 1:30
    Pull with Bouy, Paddles, Tube
    • 150s - 1:48, 1:42, 1:40
    • 100s - 1:10, 1:08, 1:07


    Warm down: 200 EZ Swim

    Comments:
    • Warmup - Again the water was warm, but did not feel as warm as yesterday.
    • Set 1 - Worked the turns, underwater transitions.
    • Set 2 - Started out moderate, but was able to build to strong effort.
    • Set 3 - Have not done sculling in ages, and it showed today, as doing :30/50 felt like doing :27.
    • Set 4 - During the second round I was wandering all over the lane, then really made an effort to relax arms on recovery and keep stroking smooth - and was able to drop the times a bit.
    • Set 5 - Gradually building up my pulling strength, but it always takes at least about 200 yds before I begin to establish a consistent pulling rhythm.

    Updated November 20th, 2012 at 04:49 PM by fdtotten

    Categories
    Swim Workouts
  20. Rough nights

    by , November 20th, 2012 at 03:26 PM (slick's shoulder surgery blog)
    So things are definitely a bit more uncomfortable these days. The first 4 days after surgery were a breeze, but since starting PT on day 5 post-surgery, things have been more difficult. Makes sense, since things are healing and I'm supposed to be moving my arm around more. That combined with cutting back on the pain meds will do it. And I think its not really the passive exercises themselves which are killing me at this point....its just that doing them along with other small daily tasks (like typing this) has my shoulder very sore and tired by the end of the day. I only have enough shoulder/arm energy for so much right now.

    Sleeping has still been rough the past few nights. I'll wake up in the middle of the night either with sharp/shooting pains or because my arm muscles are twitching like crazy. I'm not sure if its because my arm wants to move (I'm required to sleep in the shoulder brace) or if I'm not positioning myself correctly in the bed, but least to say the nights are becoming troublesome. But as soon as I get up and start moving around and get the blood flowing, the pain disappears rather quickly. As of now I've cut way back on pain meds during the day but I'm still taking full doses before bed. For a few nights now I've woken up during the middle of the night and taken a 1/2 dose to help with the pain at night.

    At the moment I have a love/hate relationship with my shoulder brace. Last week after the surgery, I couldn't stand being in it most of the time. It was very uncomfortable to NOT move my arm a little bit...very similar to what I experienced when I first dislocated it. My doc said that it was OK to leave it off as long as I was just sitting at home on my couch doing nothing....and since I did just that for most of last week I had the brace off for several of my waking hours. Now its a little different - since starting PT and with my arm being so sore/tired now, it now feels more comfortable to have it on at times, lol.

    Boredom is beginning to set in and I'm starting to feel antsy. The internet is only entertaining for so long lol. They said I could go back to work after one week (desk job) but at the same time I don't see how anyone could be ready after one week. I mean, just yesterday I woke up, ate breakfast, read the news, and was so tired that I went back to bed for another 3 hours lol. There hasn't been a day yet since the surgery where I haven't needed a 2+ hour nap sometime during the day. I'm scheduled to go back to work starting in December (3 weeks post-surgery) but I might go back earlier after the Thanksgiving holiday....we'll see. The thing about work is that there's a gym there. Its been so crappy outside the last few days so there's been no dog walking. Just thinking about how nice a indoor treadmill would be at this point....

    I can feel the mental game starting too....whenever I get the least bit frustrated I have to remind myself that a) things are supposed to hurt right now; b) its only been just over a week; c) this is a long-term process and d) I should cut myself some slack. Repeat, repeat, repeat lol.

    Headed home for the holiday and while my appetite isn't quite back up to par yet, I'm looking forward to some pumpkin pie
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