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  1. Thu Aug 22nd 2013 LCM

    by , August 22nd, 2013 at 02:52 PM (Ande's Swimming Blog)
    Thu Aug 22nd 2013 LCM

    Whitney Coached LCM
    6:00 - 7:30 dove in around 6:05
    swam with Larry, Gull, & Taylor
    beside Chris Marcio, Alley, Tyler, & Dakota

    Swam Sat, Mon, Tue & Wed
    Lifted Sat, Mon, & Tue

    Warm up
    assigned 1000 did around 600

    Main Set

    8 x 100 on 1:30
    200 FL K, Dr, Dr, Sw (did 15 meter sprints)
    1:00 rest

    6 x 100 on 1:25
    200 bk K, Dr, Dr, Sw (did 15 meter sprints)
    1:00 rest

    4 x 100 on 1:20
    200 br K, Dr, Dr, Sw (did 15 meter sprints)
    1:00 rest

    200 FR easy speed 2:24
    100 easy

    assigned 800
    did 16 x (15 fast, 15 easy) (fr, bk, FL & SDK)

    Next Meets:
    Not sure yet, talked to David Guthrie yesterday,
    considering one 2 or a few SCM meets in Nov & Dec
    Might do Rowdy Gaines Classic
    Fri Oct 11 - Sun Oct 13

    because I'm doing more of a speed program this fall
    I opted to do the 100's in Topday's main set on
    1:30 / 1:25 / 1:20 / 1:15 rather than
    1:25 / 1:20 / 1:15 / 1:10
    Swim Workouts
  2. 8|22|13 SCY for a change

    10 x 50 @ 1:00

    200 OAD (static arm aft) with fist, WF

    • bilateral breathing

    100 half stroke dog paddle WFS
    100 full stroke dog paddle WFS
    600 of fun stuff WFS

    3 x 100 FK
    1 x 200 FK

    500 FR/BK WF

    2 x Track start with hands locked entire sequence (safety reasons)
    1 x Grab start, my old way (looks like this chapter is done)

    Glided from the block much further out with track style, might be off quicker too. Wonder if my old start method actually sucked.
  3. Gettin' it going again

    I have not posted in awhile or swam that much. School has started back up and my family is again ready for the grueling schedule of school, homework and gymnastics. We do much better with structure in or life.

    A simple one here.

    400 choice
    300 pull
    200 kick
    100 IM drill

    3 times through
    4 x 25 @ 30 choice w/perfect form
    -went IM order
    5 x 100 @ 1:55
    -25bk/25br/50 free
    -lots of rest so I went
    ---1-3 descend
    ---4 perfect form cruise
    ---5 fast
    400 pull fast rest 30
    -ditched the paddles on round 3

    200 w/d


    Our coach is back from a six week surgery recovery period. Glad to have her back! I consider myself a self motivated person but highly doubt I would train well swimming solo all the time. Bravo to those of you that do. We have had team practices while she was out but it is not the same.
  4. swimming during a thunderstorm

    by , August 22nd, 2013 at 07:30 AM (Mixing it up this year)
    Yes at the CCAC my normal pool you can swim during a thunderstorm with no issues, unlike the Y pool I use on weekends or holidays. Water temp this morning was a brisk 77.8.

    Did an easier day today focus was on form not speed today and the theme stroke was relaxed fly the way Francine work with me at Nationals.

    500 free
    500 free kick w/zoomers

    40x25@:45 fly drills
    #1-8 15m fly kickout then easy free w/zoomers
    #9-16 scull drill w/zoomers& snorkle
    #17-24 fly underwater recovery w/snorkle
    #25-32 angel arm fly w/snorkle
    #33-40 fly extend reach, hips up and arms not coming too close in front

    300 free maintain 6 beat kick
    8x25@:45 free 15m burst/cruise
    200 free EZ

    Total 2700 yards
    Swim Workouts
  5. Workout 08/21/13: OW

    by , August 21st, 2013 at 10:25 PM (Maple Syrup with a Side of Chlorine)
    Like many folks, my local pool is shut down through Labor Day for cleaning. Two weeks without convenient swimming. Add to that our two college kids have left, making work a lot more crazy. Today I vegged out a bit, heading over to the college to help with more tiling after lunch. Also had a quick chat with Preston's football coach (we used to coach flag together) - he is happy that Preston is playing and making improvement with practices.

    I have scheduled three swims during this time in local lakes to help keep any of the Masters folks in the water a little bit. I decided to check out the venue for tomorrow night, Lake Paren, in North Bennington. It is a nice spot, but was terribly weedy last year. Either they dumped some chemicals in or have ramped up the manual efforts to clean off the bottom; whichever, it was much better! A few bands here and there, but easy to spot from the surface or below in the clear water. As I went from one side of the lake to the other on the eastern edge, the sun was setting brilliantly above the pine and maple trees overlooking the beach - what a blessing!

    (0.81 miles in 28:13 - enjoying myself )
    Swim Workouts , Open Water
  6. Wednesday 8/21/13

    Wednesday 8/21

    AM only LCM

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ fins + board
    100 I.M. drill

    8x25 @ :30 3/3/3 drill w/ strapless paddles

    2x (RD1: swim, RD2: pull w/ buoy + paddles + snorkel)
    4x150 @ 2:10/2:00 descend within each 150
    3x100 @ 1:20/1:15 D1-3

    4x50 @ :45 25 kick under H2O/25 swim w/ fins

    300 EZ

    Total: 3500
    Swim Workouts
  7. Wed., Aug 21

    by , August 21st, 2013 at 08:47 PM (The FAF AFAP Digest)
    Swim/SCY @ Lebo Pool w/Jimby:

    Warm up:

    600 various
    100 scull
    8 x 25 shooters w/fins @ :40-:45
    50 EZ

    Main Sets:

    10 x (25 smooth free + 25, 2/3 UW SDK), no fins
    50 EZ
    10 x (50 smooth free + 25 sprint, 2/3 UW SDK), no fins
    -- did a couple full shooters
    100 EZ

    1 x 200 (free w/paddles)
    2 x 100 (free w/paddles)
    4 x 50 (backstroke kick)
    8 x 25 (breast)
    50 EZ

    1 x 100, last 25 @ 100 pace
    2 x 50, second 25 @ 100 pace
    4 x 25, odds = EZ, evens = @ 100 pace

    125 EZ

    Total: 3625 -- This isn't right. Must have forgotten something bc Jimby did 4000 and I did 3925.


    Jimby ventured out to the south hills for a swim today at Lebo pool. It was a gorgeous day. Jimby wanted to work on SDKs today and that was fine by me. I didn't do any back SDKs though. When I tried, I crashed. So I stuck to right side and belly shooters. I will try to get in a swim early tomorrow before the storms and before I head out to Cali for 3 days.

    Updated August 21st, 2013 at 11:17 PM by The Fortress

    Swim Workouts
  8. Tuesday IMs

    by , August 21st, 2013 at 04:37 PM (One Stroke at a Time)
    August 20th

    600 (100 swim/50 kick)
    3 x 4 x 25 on 35 descend 1-4 round 1 back #2 breast #3 fly
    4 x (200 IM on 3:30- 150 back/breast/free on 2:35- 100 breast/free on 1:45, 50 free on 50 then 100 easy on 2:00) rounds 1-3 swim round 4 kick

    3300 yards

    I was really happy to finish the work-out. After the first two rounds of the IM set I was beat but decided to stick it out (and modify the set to do the last round kick). I had a CT yesterday and will see my oncologist tomorrow for the results so it will be a big day as we will discuss what will happen next for my treatment. I am a little nervous because I am not sure what to expect. For now, I just keep plugging along.
  9. Wednesday, August 21, 2013 11:30-12:30pm

    by , August 21st, 2013 at 04:35 PM (Fast Food Makes for Fast Swimming!)
    Lap swim at the Y pool. Not too crowded with the 4 lap lanes, I made lap swimmer #8, so every lane was sharing. Just hoping that the next one didn't want to swim with my lane.


    500 Free
    500 Flutter Kick w/ board
    500 Free Pull

    10 x 50 SDK on back w/ short fins @ :55

    100 EZ

    Fun Set:
    12 x 100 Free @ Desc. 'round the clock
    1 @ 2:00, 1 @ 1:55, 1 @ 1:50, ... ... ... 1 @ 1:15, 1 @ 1:10, 1 @ 1:05
    They were all pretty easy swims, averaging under a 1:15 pace, until I got to the 1:20 interval. Then I began picking it up a bit. The last 3 I went 1:10, 1:08, 1:05. Tough, but satisfying for me.

    200 EZ

    3500 Yards

    I'll be leaving for Oregon for the Gil Young LCM meet either Thursday afternoon or Friday morning, that will just have to see. I have the 1500 Free on Friday, 800 Free, 100 Free, and 200 IM on Saturday, and the 50 Fly, 200 Free on Sunday.
  10. 8|21|13 SCM experiment with a track type of start

    Did about 20 start/dives from ledge of pool (about 5-6" above water surface). Modified my old style "grab" start with feet in the track start position, but kept my hands locked on the mark position, as I did before, instead of apart. Filmed them with my phone for reference later.

    Still sore from running and lifting (yesterday and Monday respectfully). Decided to try a beginner cross_fit workout called cindy that I read in waterrats blog to see what it's like:
    Consecutive (5 pullups + 10 pushups + 15 squats) x max sets in 10 minutes. Decided to stop at 8:07 when I reached 10 sets. The pushups were the most challenging for me near the end and pullups were the easiest. The squats (with arms swinging back at bottom and up at top) did me in though, when I walked to the lockers my legs were on the verge of total shutdown from cramping. Had to stop walking in transit and just stood there in the rain as they almost quit working. This once happened after a hard run where on hamstring locked on me and I fell to the ground unable to move lol.

    My view on this crossfit experience: It's nothing new to me, I have done the same thing over 20 years ago. Apparently someone recently decided to patent a name on an old form of circuit training, thereby turning it into a billion dollar marketing scheme. Of course the new style uses trendy movement names (blurpee-lol) and some newer ideas for article appeal.

    Here's my addition for a new crossfit exercise name on an old activity: "The Scrap-put" - for the old Huffy bicycle tossing contest.
  11. Sarasota YMCA Sharks Masters 5:30 AM Workout: 08/22/2013

    by , August 21st, 2013 at 02:08 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 1:50 1:40
    1 X 200 3:20 -
    Two rounds. Round 1 intervals left, 2 right.

    8 X 50 kick 1:15
    #5-8: 25 fast/25 moderate

    10 X 100 free
    3 on 1:40
    3 on 1:30
    3 on 1:25
    #10 is easy

    8 X 200
    odd: IM on 4:00
    even: Free on 3:20

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  12. Tuesday 8/20/13

    Tuesday 8/20

    PM only LCM

    400 swim w/ fins + paddles + snorkel
    8x25 @ :35 FR drill
    3x100 @ 1:20 N.S.

    8x50 @ :45 25 under H2O kick/25 smooth swim w/ fins
    100 EZ

    4x (RD1: FL, RD2: BK, RD3/4: FR)
    50 @ :50 build
    2x25 @ :30 EZ/FAST
    4x25 @ :40 FAST
    2x75 @ 1:20 EZ/FAST

    300 EZ

    Total: 4000
    Swim Workouts
  13. Week 47 - Wednesday

    by , August 21st, 2013 at 09:10 AM (After a long rest)
    I woke up feeling good this morning. The pool did not feel as cold as yesterday and I felt good during the warmup.

    Warm up
    200 swim
    200 kick
    200 pull

    Main set
    8x50 butterfly kick on 45
    3x100 IM,Back,IM on 1.30
    8x50 back,breast by 25 on 50
    3x100 IM,Free,IM on 1.25
    8x50 breast,free on 50
    16x50 swum as 2x(4x50 fly, breast, 4x50 back, free)
    16x25 no breather on 30

    warm down
    100 swim
    100 kick
    100 drill

    Total 3900scm
    Swim Workouts
  14. a good old distance set while the pool is cold

    by , August 21st, 2013 at 07:28 AM (Mixing it up this year)
    Today I did a classic set I love to do for distance. I am definitely not as fast as I used to be but then again I am getting older. Still this was a good day to do it since the pool was so cold (78).

    500 free
    500 free kick w/zoomers

    15x100 free w/paddles & bouy
    #1-5@1:30 held 1:25's
    #6-9@1:30 held 1:23's
    #10-12@1:25 held 1:20's
    #13-14@1:20 went 1:18, 1:19
    #15@1:15 went 1:19 the only one I missed but this is normal

    200 free EZ
    300 free kick w/zoomers
    600 free EZ maintain 6 beat kick w/snorkle

    Total 3600 yards
    Swim Workouts
  15. Tuesday, August 20, 2013 5:30-6:15pm

    by , August 20th, 2013 at 10:48 PM (Fast Food Makes for Fast Swimming!)
    Well, I'm officially "unemployed", or we'll call it "between jobs" for the rest of the week. I finished my last day of work with my former employer, though I'm being paid my vacation time for the remainder of the week, and then will begin my new job with Tree Top as a mechanic next Monday. A few days to rest and relax at least. Plus a swim meet weekend down in Portland as well. Why not, right??

    My swim tonight, got it rushed in so I could make it back and watch most of my son's soccer practice.


    300 Free
    200 Flutter Kick w/ board
    500 Free Pull

    10 x 100 Free @ 1:20 (held them around 1:12s, probably could've gone like this for a while)

    w/ short fins:
    200 SDK on back EZ @ 3:30 (went 3:10)
    150 SDK on back cruise @ 2:30 (went 2:00)
    100 SDK on back up tempo @ 1:30 (went 1:13)
    50 SDK on back FAST - try for @ :30 (went :31)

    100 EZ - my legs were a bit tingley at this point...

    2 x 150 Free Pull @ 2:00 (1:45/1:48)
    1 x 100 Free Pull and out

    3000 Yards in ~45 minutes
  16. 8|20|13 running and SCM aerobic/drills

    400m slow run
    8 x 60m sprint on 1:00
    • about 8 - 9's

    400m slow

    30 x 50 free on 1:00
    43 - 48's

    8 x 50 on 1:00 closed fisted, single arm drill (static arm back) WF

    • 200 each arm
    • bilateral breathing

    200 dog paddle (just catch and insweep) WF

    • bilateral breathing

    200 dog paddle (full underwater stroke) WFS

    Woke up last night sitting upright in my bed with my left shoulder partially out of socket and in pain. Must have slept with my arm off the side of bed or something. Felt alright today but the swim really aggravated it. On a schedule of ice - best therapeutic anti-inflammatory available
  17. Aug 19-20

    by , August 20th, 2013 at 04:43 PM (The FAF AFAP Digest)

    RC ex, 10 min
    spin, 60 min

    Tuesday: Swim/SCY/Solo @ Lebo Pool

    Warm up:

    600 various
    4 x 50 scull w/agility paddles
    8 x 25 shooters w/fins @ :40-:45
    75 EZ

    Main sets:

    8 x 25 burst DK + cruise @ 1:00
    50 EZ
    8 x 25 burst fast hands + cruise @ 1:00
    100 EZ

    6 x through:
    50 @ 100 pace @ 1:00
    50 EZ @ 1:00
    1:00 rest

    5 x through:
    50 @ 200 pace @ 1:00
    50 @ 100 pace @ 1:00
    50 EZ @ 1:00
    1:00 rest

    50 EZ

    8 x 50 smooth DPS free w/paddles @ 1:00
    75 EZ

    Total: 3500


    Braved the waves and cold pool temps to swim at the Lebo pool. There is a pace clock there, but very far from the lap lanes. I roughly got my times. I was going to hop on the bike again, but, whoa, I am tired from that swim. I guess 11 x 50 @ 100 pace is nothing to sneeze at in my current state of swimming fitness. I hate swimming outside in shallow pools, but that is really all that is on the menu this week. I'm flying to CA with Teen Fort this week and then I'm hoping to get back to some kind of regular schedule. Looking at my flog from August 2012, I really didn't do much swimming either until the last week.

    Updated August 20th, 2013 at 05:05 PM by The Fortress

    Swim Workouts , Spinning
  18. Monday, August 19, 2013

    by , August 20th, 2013 at 03:58 PM (Trying to Train Smarter, Not Just Harder)
    Kids are back in school, so ATAC practice in the morning started up again this AM. So many of the kids have gone off to college, sigh.
    It was a fairly easy practice, guess coach is just getting the kids back in to it - I, however, am feeling rather awesome in the water - not sure why, cuz my biorhythms are seriously on the way down (see below) but I'm just gonna roll with it, and enjoy the ride! Got a little meet this weekend, and am so excited! (What, am I 10 years old again?)

    So practice today:
    500 back/free
    4 x 150 P on 2:15
    4 x 100 K @ 2:00
    100 easy
    10 x 50 @ :50 (3,3,4 - 70,80,90%)
    100 easy
    2 x 500 Pull, first one no paddles, 2nd one faster than the first
    200 easy
    20 x 25 fly, w/easy 50 after each group of 4 on :30 (and w/zoomers)
    300 - 100 breast, 50 free, repeat
    Total: 4300
  19. Week 47 - Tuesday

    by , August 20th, 2013 at 03:23 PM (After a long rest)
    I woke early this morning and headed to the pool at around 4.30am. The 5am start cam equickly and the water temperature felt cold. It took me the whole warmup to get to the point of the water not feeling painfully cold, but once I warmed up I enjoyed the workout. I did not feel particularly good today but I was glad I made the workout.

    100 swim, kick, drill, pull, swim
    8x50 fly, back by 25, odds kick, evens 1 arm drill rest 15
    200 IM
    8x50 back, breast by 25 odds pull, evens fist drill rest 15
    200 IM
    8x50 breast, free by 25 odds 3-2-1, catchup, evens fast rest 15
    2x400 IM on 7 mins
    100 swim, kick, drill, pull, swim

    Total 3400 SCM

    The only really quick swims of note today were the 2x400 IM's where I held 5.23 and 5.20. At some point in the future I will need to do a competitive IM(probably start with a 200 IM).
    Swim Workouts
  20. Sarasota YMCA Sharks Masters 5:30 AM Workout: 08/21/2013

    by , August 20th, 2013 at 01:56 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    Three rounds. Round 1 intervals left, 2&3 right

    6 X 50 kick 1:10
    8 X 25 sprint kick :40
    1 X 100 swim

    2 x 100 2:00
    4 X 50 1:15
    8 X 25 :40 #8 on 1:40
    Two rounds, choice.
    All odd number swims moderate
    All even number swims fast

    1 X 100 fast
    1 X 150 moderate
    Both swims on 2:15. Choice.

    WARM DOWN: 4 X 50 easy

    Swim Workouts