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  1. Nov 24 2012: some days a sippy cup is too complicated

    this is one of those days where i shouldn't be trusted with anything more complicated than a sippy cup.

    got up around 0450 and lifted weights for about an hour. the session felt good and was a nice endurance high rep type of workout. around 6 i decided to go straight to the pool to take advantage of the training effect. by this time my upper body was all warmed up and ready. usually it takes me a good 30 min to feel this primed when i swim even with a long gradual warmup.

    i get in the water and have a lane all to myself. using the fast lane (first time since I was sick a month ago) the water felt refreshing. And as i was doing my warmup i kept getting distracted by the little things like how my nose piece was digging into my nose.... Funny how one day it digs in and the next it decides to not inflict any pain.

    so here is the workout


    100 k
    200 sw

    main set

    4 x this little super set


    400 kick (100/200/100)


    It wasn't a bad swim had a good lane buddy who was kicking my butt with ease. She had a Kona ironman swim cap on and she def was an open water swimmer with a wide sweeping stroke.

    So verily, i finished and climbed out of the pool feeling really spent. didnt realize how bad it was until i was having trouble cracking an egg without getting most of the shell into the bowl. now i just need enough coffee and the day should be good.
  2. Friday 11/23/12

    Friday 11/23

    AM only SCY

    500 swim 4/6/2
    400 75 pull/25 scull w/ buoy

    300 @ 4:00 pull w/ buoy + paddles descend 100s
    2x100 @ 1:40 50 kick/50 build
    2x100 @ 1:30 RED HR
    200 @ 2:45 pull w/ buoy + paddles
    4x50 @ 1:00 side kick
    4x50 @ :50 V.S.

    4x25 @ :40 kick w/ board + 2 lb ankle weights AFAP
    6x50 @ 1:15 kick w/ fins + power tower AFAP
    100 EZ
    4x25 @ :40 swim w/ parachute AFAP
    6x50 @ 1:15 swim w/ fins + power tower AFAP
    100 EZ
    50 FAST (FR, 24.3)

    50 EZ

    Total: 3300
    Swim Workouts
  3. Workout 11/23/12:

    by , November 23rd, 2012 at 08:27 PM (Maple Syrup with a Side of Chlorine)
    w/u 200 Fr/200 Bk/200 IM drill

    10 x 100 as:
    - odds = Kick at 1:45
    - evens = FR at 1:30 Pull with buoy

    1 x 50 EZ
    Now time for a seasonal treat courtesy of Swimsuit Addict

    Did the whole thing again this year, including the kicking "dessert" at the end. There were a couple of college girls swimming when I first started, but both were out as I got halfway through the main feast. Again this year I have to say that the two 50 flys on the last rep are more daungthing than the two 100 flys in the beginning, due mostly to intensity level. During the kick set I just swam full chicken (breaststroke) in order to make the intervals.

    Finished off with 200 ez and out
    (Solo/Rec/3900 yds/70 minutes)

    Great way to get back into the swim of things after the holiday yesterday. Been a busy week so far - picked up Emma as planned on Tuesday night, then hit Red Robin (Yummm) on the way home for a late night meal. I worked on Wednesday, but Emma went shopping with me after work to pick up veggies and cheese for our appetizers contribution to a Thanksgiving feast at my brother's house. Able to catch up with a lot of relatives that I don't normally see and helped to reduce the amount of leftovers in the process. Watched some Thanksgiving cartoons with the kids when we got home.

    This is my weekend off, so today I slept in and swam at lunchtime. I am not one for the crazy shopping early in the morning, even though KMart and Walmart here in town had *three* different sales, starting Thursday, Thursday night into Friday morning, then early today. That stuff really is for the birds! After swimming we did a quick raking/clean up outside and I retrieved the Christmas decorations to put up tomorrow. Finally, I went for what will be my last motorcycle ride of the year today, a nice hour-long jaunt while enjoying weather in the lower 50's.

    Now off to find some leftover pie
    Tags: turducken
    Swim Workouts
  4. Friday, Nov 23 - Don't Stop Now

    Hope everyone had a great Thanksgiving. We did a hike with the Huntsville Land Trust and then went and had a huge buffet. Then my two older daughters came over last night. Then after swimming this morning, went to Cullman to help my mother-in-law move. Most of it was done so I didn't do much.

    Any way, don't want to take a break and lose momentum going into December. So, I pulled myself out of bed and back to the pool this morning. Swam a pretty good workout - no real speed work, but pushing my pace. The day of rest helped my arms feel a little better, despite all the food yesterday.

    Swam with Dave B., Peter, and Keith.

    350 Free
    5x300 on 4:30 (4:00, 4:03, 4:02, 4:03, 4:00)
    100 Back
    50 Free
    12x50 Kick on 1:00
    100 Back
    5x200 Free on 3:00 (2:40; 2:40, 2:42; 2:42; 2:38)
    100 Back
    6x100 Free Descend on 1:30 (1:20; 1:16; 1:15; 1:15; 1:14; 1:12)
    100 Back
    3x200 Back w/paddles on 3:15
    5x100 Free w/paddles on 1:30
    3x100 Back w/paddles on 1:35

    6000 yards
    118 minutes
  5. Friday, Nov. 23

    by , November 23rd, 2012 at 04:57 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    12 x 25 shooters w/fins @ :40
    5 x 50 caterpillar fly drill @ 1:10
    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

    3 x through:
    25 AFAP + 75 EZ
    50 AFAP, broken + 150 EZ
    75 @ AFAP or 100 pace, broken + 175 EZ
    100 @ AFAP or 100 pace, broken + 150 EZ

    R1 = free, break :10 @ each 25
    R2 = fly w/fins, break :15 @ each 25
    R3 = breast, break :30 @ each 25, 75 & 100 are AFAP in last round

    Total: 4150


    I was happy the pool was uncrowded and I had my own lane. Instead of the usual noodlers or occasional masters swimmer, there were college kids in many of the other lanes. I felt sloggish at first, but put in some fast times. I need to go through some of my past tapers and formulate a plan for the next two weeks. All I did this first week of taper was drop drylands. I hope some more folks sign up for NE Champs. Right now there are only 250+ as contrasted with 540+ at Long Beach on the left coast. Registration doesn't close until Dec. 3, however, so I'm sure more will sign up. And I wouldn't want to be swimming at LB with the 50 back and 100 IM the dead last two events of a 3 day meet.

    Hope everyone had a fantastic Thanksgiving. Mine was super relaxing.
    Swim Workouts
  6. 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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    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.
  7. 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

    • 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.
    Swim Workouts
  8. 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


    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.
    Swim Workouts
  9. 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.


    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)
    Swim Workouts
  10. 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

    • 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.
    Swim Workouts
  11. 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!

  12. 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
    Swim Workouts
  13. 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.
    Swim Workouts
  14. 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
  15. Wed., Nov. 21

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

    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:

    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.
    Swim Workouts
  16. Wednesday, 11/21/12

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

    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!
  17. Sarasota Y Sharks Masters 5:30 AM Workout -11/23/20122

    by , November 21st, 2012 at 04:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:00
    4 X 100 1:40
    1 X 300 4:30
    4 X 100 1:30

    1 X 200 kick + 100 swim

    4 X (3 X 100
    Rounds 1/3: IM or stroke on 2:00
    Rounds 2/4: Free on 1:30
    100's: #1 moderate #2 build #3 fast
    Short break between rounds

    3 X 50 1:10
    1 X 100 kick 2:30
    Four rounds.
    50's: #1 moderate #2 build #3 fast

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  18. 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
  19. 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

    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

    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

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Swim Workouts
  20. 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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