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  1. Somewhere in between

    by , September 4th, 2013 at 01:29 PM (One Stroke at a Time)
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ID:	7931Tuesday, September 3

    500 swim (alternate 100 swim/50 kick)
    3 x (100-75-50-25) 20 seconds per 25 pull
    3 x (200 on 3:20 fly/free/back/free/breast/75 free then 150 on 2:30 fly/free/back/free/breast/free then 100 on 1:40 fly/free/back/free then 50 on 50 fly/free)
    3 x 100 on 10 sec rest swim/kick/swim/kick
    50 easy
    3100 yards

    I enjoyed my Labor Day weekend and was a bit slow to get started today. My son did a project last year on Spindletop which was one of the first large oil wells in Texas so we made the trip to Beaumont to see the site. On the way home, we stop at an alligator rescue place and saw the alligators and snakes. Yesterday, I found myself in a recurring predictament with the evening work-out where I was a bit too slow for the one group but a little too fast for the next group. I can keep up on sets that are less than 1000 but for longer things I generally need a little more rest. Yesterday, I felt bad because I lapped someone on the first 200 of the main set and then that person changed lanes (when he would have probably been perfectly fine with us). I think I'll have to communicate better when I change lanes.

    Updated September 4th, 2013 at 01:53 PM by MaryR

  2. Wed Sep 4th, 2013 SCY

    by , September 4th, 2013 at 10:24 AM (Ande's Swimming Blog)
    Wed Sep 4th, 2013

    Whitney Coached
    6:00 - 7:30 dove in around 6:10
    swam with Alan & Sally
    Beside Larry, Gull, Jim, Marcio & Tyler

    Lifted Mon

    Warm up
    swim till 6:18

    Main Set

    10 x 25 FL on 40 FAST
    went 13's & 14's
    dove lase went 11


    8 x 50 BR on 1:20 FAST
    36's & 7's


    6 x 75 BK FAST on 2:00
    dove last went 42


    4 x 100 FR FAST on 2:30
    dove last went 55

    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

    Nov 9 - 10, 2013 - Short Course Meters
    WMST 2013 November Classic
    Shenandoah, TX 77385

    Updated September 4th, 2013 at 01:36 PM by ande

    Swim Workouts
  3. Week 49 - Wednesday

    by , September 4th, 2013 at 08:34 AM (After a long rest)
    I was very tired and sore this morning and despite feeling better after the warmup today was a tough workout day.

    400 free with snorkel
    6x50 catchup on 45

    Main set
    6x200 IM on 2.45
    4x50 kick on 1 min
    4x50 12.5 streamline kick, 12.5 swim, 12.5 streamline kick, 12.5 swim on 55
    4x50 kick on 50
    4x50 12.5 streamline kick, 12.5 swim, 12.5 streamline kick, 12.5 swim on 55
    4x50 kick on 45
    100 easy
    12x100 free on 1.10 descend 1-4, 5-8, 9-12

    Warm down
    200 easy

    Total 4400scy

    One of the junior racers shared a lane with me this morning. She is going to be an awesome 400 swimmer and at 11 is amazing. She pushed me on all sets including the 12x100s where she wore fins, but still made the interval! I am beat and tired and feeling old today. Hopefully I can get a good nights rest tonight and will feel better tomorrow.
    Swim Workouts
  4. I hate allergies

    by , September 4th, 2013 at 07:38 AM (Mixing it up this year)
    The last few days my allergies are starting to hit for fall but local honey is not helping this time. Broke into the Alegra this time.

    Since my back is still locked up I did some fly and since my head was stuffed up and I couldn't breath through my nose I used my snorkle with the nose clip so I felt more normal.

    500 free
    500 free kick w/zoomers
    5x200@3:00 free w/snorkle, paddles & bouy could not go fast at all today went 3:00, 2:51, 2:49, 2:51, 2:51 not good
    8x25@:45 shooters w/zoomers
    2x100 fly kick on back w/zoomers
    8x25@:45 torque drill w/paddles
    4x50@1:00 fly w/zoomers held :46's and felt great on these
    200 1 arm fly alt 25 rt/25 lt
    200 free EZ

    Total 3200 yards
    Swim Workouts
  5. Workout 09/03/13: evening

    by , September 3rd, 2013 at 10:36 PM (Maple Syrup with a Side of Chlorine)
    Had a nice Labor Day with a cookout at our house (the exchange kids helped me make a macaroni salad) and then a campfire across the street at our neighbors, a great treat to welcome all the kids to the new school year today. First Day programs are welcomed in our community, where parents can stay a little longer after the kids start school to sit in on the opening assembly and usually a time to meet the PTG/PTF.

    I stayed for the chapel at the college - great speaker looking at Mark 1:9-15. Later I picked Preston up for his first football game on the home field. The JV team played well, but was beaten by the visitors - he was pretty upset and not readily looking at the positives as he fretted about the score. Just like in swimming, sometimes our practices and competitions don't go the way we'd like, but we need to find the good things to help us find the motivation to keep getting back at it.

    Made it to the Rec tonight (first day back in two weeks ) for Masters. Well, to be honest, for GregJS and mine private swim! We did:

    - 200 swim/200 kick/200 pull with buoy/50 EZ w/u,

    - 300 Swim (long/strong, walls) followed by 50 kick/50 pull
    - 300 Swim (middle 100 no free) followed by 50 pull/50 kick
    - 300 Swim (descend by 100's) followed by 100 IM drill
    - 300 Swim (no breath into/out of deep end flags)

    - 8 x 25 on :40 (odds = stroke, evens = Free FAST)
    - 1 x 50 EZ and out
    (Master/Rec/2400 yds/60 min)

    Nice to get into a spiffy-clean pool after the shut-down. Everything seems brighter. Sunday I officially fell behind the GTD, but this swim almost puts me over 200 miles for the year. Perhaps with staycation in full swing I can rectify the deficit

    Updated September 3rd, 2013 at 10:58 PM by rxleakem

    Swim Workouts
  6. Tuesday 9/3/13

    Tuesday 9/3

    PM only LCM

    2x200 @ :10 rest 150 FR/50 FL
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board + fins

    3x100 @ :10 rest D1-3
    3x100 @ :10 rest swim w/ strapless paddles + snorkel
    3x100 @ :10 rest DPS/perfect stroke

    6x100 @ :30 rest "Rouse 100s" w/ fins

    100 EZ

    Total: 2500

    No pace clocks today so I just guessed on rest. Continued workin on underwaters and DPS/perfect technique.
    Swim Workouts
  7. Tuesday, Sept. 3, 2013 11:00-12:00pm

    by , September 3rd, 2013 at 06:41 PM (Fast Food Makes for Fast Swimming!)
    Enjoying my Day #4 of Labor Day vacation today (my new job gives Monday and Tuesday as paid days...I just get the days off unpaid this year). By enjoying...I'm outside working in the yard, pulling out those goathead thorn bushes that every biker hates. Plus they get on your shoes, tracked inside the house, and eventually I step on them barefoot. Well, they took over a corner of my yard, so I'm out taking care of them, and man they are pokey!! I've cried out a few times. Around lunchtime I decided to take a dip in the pool to break up the yardwork a bit. No one but in the pool at this time today.


    1000 Free

    Kick Set w/ short fins:
    2 Rounds of
    • 200 SDK on back @ 3:30
    • 150 SDK on back @ 2:30
    • 100 SDK on back @ 1:30
    • 50 SDK on back @ :30

    This set starts off relatively easy at the beginning, well most of it at least is easy to make the interval, but you have to prepare for the final 50 in hopes of making the :30...then pushing off again on Round 2. With my long fins I could easily make it, but what fun is that?

    100 EZ

    5 x 200 Free Pull @ 3:00 (ranged between 2:20-2:25)

    100 EZ

    3200 Yards

    ...and back to work in the yard
  8. 09.03.13 - Tuesday workout

    by , September 3rd, 2013 at 03:45 PM (Pete's swim blog)
    Swam w/ Dave and Dave. Good workout today. Felt horrible through the warm-up and just got progressively better.


    600 Warm up

    4 x 50 - :50 (3 Free, 1 Kick)
    4 x 50 - :50 (1 Fly, 2 Free, 1 Kick)
    4 x 50 - :50 (2 Fly, 1 Free, 1 Kick)
    4 x 50 - :50 (3 Fly, 1 Kick)
    50 Easy

    4 Rounds of (For each 100, pick from Fly, Breast, IM, Free, Free <- free is on the list twice)
    * 100 pick - 1:30 (did first round fly, other rounds breast)
    * 100 pick - 1:25 (did IM)
    * 100 pick - 1:20 (did free)
    * 100 pick - 1:15 (did free)
    100 Easy
    Dropped my drag suit for this set. After round 1, I was hoping Dave would stop and we would just hold off each round until the clock came back to the top. After round 2, I started feeling better. After round 3, I knew I could make it. Definitely would have been a struggle with a drag suit on.

    7 Rounds of:
    * 75 Hard Pull - :50, 25 Easy Pull - :40
    * 75 Hard kick w/ fins - 1:05, 25 Easy kick w/ fins - :45
    100 Easy
    Dave pushed me pretty hard on the 75 pulls. I started on :50 but we ended up racing a couple down in the :42.5 range.

    3 x 100 - 1:15 (made 1:08-1:09)
    100 easy

    4 x 50 - 2:00 Underwater kick w/ fins as far as possible, remainder easy

    200 cool down

    (5450 Total)
    Swim Workouts
  9. Monday 9/2/13

    Monday 9/2

    PM only SCY

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board + fins
    100 scull w/ snorkel

    8x25 @ :30 one-arm FR w/ strapless paddles (2R/2L)
    8x25 @ :40 side-glide alternating sides (2R/2L)
    8x25 @ :30 odd: B&A drill, even: HP drill w/ snorkel

    On the following "colored" swim, no interval, just took as much time as was needed to check HR for :10 and put on fins.

    300 @ PINK (3:19/24)
    4x125 @ 2:00 kick w/ fins, first and last 25 under H2O no breath
    200 @ RED (2:06/25)
    4x100 @ 1:35 kick w/ fins, first and last 25 under H2O no breath
    150 @ BLUE (1:27/26 <-- more like RED again)
    4x75 @ 1:10 kick w/ fins, first and last 25 under H2O no breath

    150 EZ

    Total: 3700
    Swim Workouts
  10. Saturday 8/31/13

    Saturday 8/31

    AM only LCM

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ fins + buoy
    100 scull w/ snorkel

    10x50 @ :10 rest drill

    Total: 1500

    Thunderstorms ended practice early for me :/
    Swim Workouts
  11. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/04/2013

    by , September 3rd, 2013 at 12:26 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 1:40 1:30
    1 X 200 3:00 3:00
    1 X 100 kick 2:15 2:15
    Three rounds. Round 1 intervals left, 2&3 right.

    6 X 50 kick 1:00
    1 X 100 swim

    3 x 50 :40 :50 1:00
    4 X 25 fast :30 :30 :30 #4 on 1:00
    Three rounds. Round 1 intervals left, 2 middle, 3 right.

    1 X 300 4:30
    6 X 50 :40
    two rounds

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  12. Back at the cooler pool and the back is still an issue

    by , September 3rd, 2013 at 09:13 AM (Mixing it up this year)
    The more I think about it I would like to eventually get an endless pool for myself. I hate to share and don't like dealing with the hot water at the Y.

    My lower back and my neck were a problem today so I opted to use my snorkle for my main set.

    500 free
    500 free kick w/zoomers
    10x100@1:40 free w/paddles, bouy and snorkle went 1:31, 1:31, 1:29, 1:25, 1:25, 1:25, 1:25, 1:25, 1:23, 1:23
    500 breast kick
    200 breast pull w/zoomers
    8x25@:45 fly shooters w/zoomers
    300 free EZ

    Total 3200 yards
    Swim Workouts
  13. Week 49 - Tuesday

    by , September 3rd, 2013 at 08:28 AM (After a long rest)
    We did very little over the labor day weekend and it's hard to believe its over already. I guess the next holiday will be Thanksgiving! So despite an easy weekend I still woke sore and stiff from Saturday. I loosened up after the warmup and despite not feeling great today the workout was ok. The main set was my favorite set I college and it went on and on. This morning was not quite the same but it was still fun.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    5x100 kick on 2mins

    Main set
    Descending 100s starting on 1.30 and reducing by a second per 100 until you can't go anymore.

    Warm down
    400 easy

    total 4500scy

    I ended up doing 29 of the 100s dropping to 1.01 and probably could have made 1 more but screwed up the touch at the end of the 29th 100. I was pleased with this set.

    Tonight I start back in the gym with swim bench and weights, so will no doubt be pretty sore tomorrow.
    Swim Workouts
  14. 9|3|13 SCY

    by , September 3rd, 2013 at 08:23 AM (Blog)
    Early AM swim < 40 minutes
    300 warmup

    15 x 50 every 2:00 free, from block

    • 34, 28, 29, 29, 31, 31, 31, 31, 31, 31, 31, 31, 29, 35, 40

    100 warmdown WFS

    It is tough swimming so early. Joints were stiff but at least the body was willing to go.
  15. 09.02.13 - Monday workout

    by , September 2nd, 2013 at 09:41 PM (Pete's swim blog)
    Swam solo today. Did 4700 yds w/ Mary and Bob on Saturday at HSA. Pretty much expected no turnout on Labor Day. Dave and Roger are resting for triathlons. We didn't make plans to meet at a different time since the pool was opening late today. Didn't feel bad for a solo swim. At times, I was almost self motivated.


    600 Warm up

    4 Rounds of:
    * 75 pull - 1:00
    * 25 fly - :30, no breath (I kind of ignored this but did force myself to do 1 up 1 down)
    * 200 IM - 3:00
    * 25 fly - :30, no breath (no breath wasn't happening on :10s rest after a 200 IM)
    * 75 pull - 1:00
    100 Easy

    4 x 200 Kick w/ fins (IM Order by 200)
    1:00 Rest
    8 x 25 - Easy free @ :30, hard fly @ :20
    8 x 25 - Easy free @ :30, hard back @ :20
    8 x 25 - Easy free @ :30, hard breast @:20
    8 x 25 - Easy free @ :30, hard free @:20
    2:00 Rest
    2 x 100 Free - 1:30
    2 x 100 IM - 1:30
    2 x 100 Fly - 1:30 (made 1:27s)
    4 x 100 - 1:30 (odds free, evens IM)

    4 x 50 kick w/ fins - 1:15 (25 underwater/25 easy)

    200 Cool down

    (5300 Total)
    Swim Workouts
  16. Aug 31-Sept 2

    by , September 2nd, 2013 at 08:40 PM (The FAF AFAP Digest)

    spin, 90 min


    -- Had dinner with friends in the North Hills and I carefully studied the way home. Apparently, I need to always head toward the Ft. Pitt bridge.


    Swim/SCY/Solo @ Sewickley Y:

    Warm up:

    600 various
    4 x 50 scull w/agility paddles
    8 x 25 shooters w/fins
    50 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    150 EZ

    3 x through w/fins:
    50 fly @ 100 pace @ 1:00
    50 EZ @ 1:00
    50 back @ 100 pace @ 1:00
    50 EZ @ 1:00
    50 breast @ 100 pace @ 1:00
    50 EZ @ 1:00
    50 free @ 100 pace @ 1:00
    50 EZ @ 1:00
    50 EZ @ 1:00 (between each round)

    50 EZ

    kick ultra set:
    20 x (15 AFAP + 10 cruise) @ :30
    -- with board & fins
    100 EZ

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

    Total: 3850


    Got in a swim over the long weekend, and it wasn't too bad a one. I couldn't tell if the air quality was poor or I am just out of shape. But my lungs were burning. Hoping to meet up with Jimby tomorrow. Wed night is my first night coaching Team Pitt. I will become expert at writing middle distance stroke workouts. I will probably stay and swim there that night. I am so very much looking forward to not crashing on the bottom of the pool or looking for ledges (Sewickley's bottom goes abruptly from 12 feet deep to 5 feet deep and I always worry about crashing into it off the wall).

    First day of school for Lil Fort tomorrow. She has been dreading it. Unlike Teen Fort, she is not a natural extrovert. Teen Fort is doing well in Cali. She had a great time on her beach camping freshman trip at Point Mugu and is about to embark on her college career (majoring in biochem) tomorrow.

    Updated September 3rd, 2013 at 05:23 PM by The Fortress

    Swim Workouts , Spinning
  17. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/03/2013

    by , September 2nd, 2013 at 01:47 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    5 X 100 1:50
    1 X 200 3:20
    5 X 100 1:40
    1 X 300 -

    3 X 100 kick 2:15
    4 X 75 kick 1:45

    4 X (3 X 75 1:20
    Choice. #1:build #2:fast #3:easy

    6 X 200 3:15
    Descend 1-3/4-6
    #3 an #6 are fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  18. Another hot pool and a bad back day

    by , September 2nd, 2013 at 12:57 PM (Mixing it up this year)
    Enough said. This was a bad back day.

    500 free
    500 free kick w/zoomers
    8x25@:45 fly scull drill w/snorkle & zoomers
    8x25@:45 torque drill w/snorkle & paddles
    4x25 chest press arms at side w/zoomers
    8x25@:45 fly w/paddles
    4x25 chest press arms in front w/zoomers
    8x25@:45 fly felt good
    200 free EZ
    200 back kick w/zoomers
    8x25@:45 double arm back
    200 fashion model w/zoomers
    200 back w/paddles
    200 back
    500 free kick w/zoomers
    300 free EZ

    Total 4000 yards
    Swim Workouts
  19. Grays Lake swim

    by , September 2nd, 2013 at 11:55 AM (Alex's swim journal)
    So three of us met this morning on Jones Island Park and did the second pirate swim. This time diagonally across and down the length of Grays Lake in Lake county, IL. The route measures .531 miles on Geodistance, so a 1.062 mile round trip trek. Here's the screen shot of the route from

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    We met again at 7AM; Dirk drove all the way in from about an hour west of Chicago area. Mike and I followed his navigation on the water, which was spot on. Mike used a medium size ISHOF swim buoy and Dirk let me try out his large-sized one. These things are great... nice visibility and I didn't even feel like it was there most of the time. I liked not having to wear a brightly colored cap on the swim as a result of being able to tow the buoy. In the middle of the lake I rolled over on my back to de-fog my goggles and the buoy was right there; I went vertical for a moment to see if it would hold my weight and it did quite nicely.

    Grays Lake was beautiful. Water was just about perfect in terms of temperature, and it was calm and still for us... swimming on a mirror practically. It was only really weedy for about 25-50 yards on the Jones Island side; the other side had a very mushy bottom, but not much in terms of weeds, so that was nice. Another nice feature of this lake was the lack of motorized boating. there were a few kayakers out and about, but that was it.

    Here's a picture of the park from across the road at the parking lot where we met:
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    Here's a view of the lake looking across from our starting point, notice the gorgeous weather we're having (where was that on Saturday AM when we were doing the 5K postal?! ):

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    It sounds like Mike and I both did doubles yesterday... since we managed to get an additional workout in after our morning swim... his team practiced Sunday evening and I went back out to Lake Andrea, met Scotty, and did about 1500 in the lap swim area (included about 350 in fly)... Scotty and I are looking forward to having the Kenosha YMCA open again on Tuesday. For now... a rest. It's been a great Labor Day weekend of swimming.

    Thanks also to Dirk for bringing me a copy of the split sheet from the 5K postal attempt. Looks like my first 1000, even as creaky as it felt, still came in at 18:19. The next 1000 was 18:13, then the 3rd K was 18:40 (guess I was subconsciously relaxing right before the final 2K push). I'm very pleased with this swim. Thanks to Dirk and his great lifeguards and timers... next year, fingers crossed, we'll make the full 5K.

    Next weekend: maybe another lake swim, we'll see. Mike is going to do a little reconnaissance for us. It's fun swimming with these guys!
  20. 9|1|13 Serpente acquatico

    by , September 1st, 2013 at 02:24 PM (Blog)
    SCM - 45 min

    30 x 50 on 1:00
    • first several were mid 50's, then gradually increased to low 40's

    4 x 25 flutter kick on 0:30
    • just barely made these, therefore the other SCM pool might be a little short (or this one long)

    300 drill WF

    Didn't swim yesterday.

    Spent the day and part of evening working in yard. As I was finishing up and walking into the back yard, I noticed my cat frozen in her tracks as I approached. She looked up at me, her pupils were fully dilated and I knew she was on to something. I had my head-light on and thankfully noticed what it was - a copperhead. It was resting in the path to my back yard where I always walk, and if my cat didn't tip me, I could have easily stepped on it for one hell of a miserable envenomation. I can't afford another accident like this (a week in the hospital 3 yrs ago), the body reacts more severe the second time around to both venom and antivenin. I always carry a flashlight at night for this reason, and I am very greatful for my awsome cat.

    I had to extract the snake because it crawled under the sunroom where our cat sleeps. With a garden hose 6 feet away, I guided it with a stream of water to crawl in to a bucket (still marvelled over how I did this). I don't plan to kill it, that's how most bites happen. I also don't have the heart, but I have to figure out a relocation option soon.