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  1. Sarasota Y Sharks Masters 5:30 AM Workout -05/10/2013

    by , May 9th, 2013 at 11:35 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    4 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    6 X (3 X 50 1:05 choice
    Alternate build-fast-easy within each round

    4 X 100 kick 2:15
    1 X 100 swim


    4 X (3 X 100 2:15 choice
    Alternate build-fast-easy within each round

    WARM DOWN: 4 X 50 easy

    4300 Y/M
    Swim Workouts
  2. Yeah COLD WATER!

    by , May 9th, 2013 at 07:51 AM (Mixing it up this year)
    Wonderful to be back in the cold water again. The other good news is next week we start LONG COURE every day. I am ready to prep for LC Nationals. Good luck to those doing SC Nationals this week!

    Also played a game on deck with coach Walt we were trying to figure where in the 1976 mens olympic team photo was Bill Forrester. Bill had to tell us we would have never guessed.

    Since I am resurecting my 400 IM and 200 Back this year I have to work on both. Especially my nonexistant breaststroke.

    500 free
    500 free kick w/zoomers

    10x100@1:30 free w/strapless paddles & bouy went 1:23, 1:23, 1:24, 1:23, 1:24, 1:23, 1:22, 1:22, 1:21, 1:20 felt good and loose

    5x100@:05RI w/snorkle odds breaststroke accordian drill/evens streamline free kick (no fins)
    8x25@:40 breast

    300 free EASY

    Total 3000 yards
    Swim Workouts
  3. Wed. May 8th - A 100 Day

    Almost slept in today - was tired and figured I'd earned a day off. But since I don't swim on Thursdays, I only slept in 30 minutes and then went to the pool. I figured that way at least i wouldn't put 6000 yards.

    Got there and had to join the fast boys - Peter, Dave, and Dave - because Keith and Ray were not there and the other lanes were taken. So, it turned into a "fast" workout. But, I need that. End result was being just as worn out as if I had swam 6000 yards.

    My free seems to be getting better; but, that is not as noticable as the improvement in my back, which has noticeably improved.

    250 Warmup
    5x100 on 1:20 (they were doing 3 at 1:20, 2 at 1:15, 2 at 1:10 and 1 at 1:05 - I was just trying to keep up)
    6x100 on 1:20 (actually swam all 6 100's in this set)
    50 Back
    3x100 Back on 1:40
    2x100 Back on 1:35
    100 Back on 1:30
    3x100 Back on 1:35
    2x100 Back on 1:30
    100 Back on 1:25
    100 Easy
    5x100 BAck w/paddes on 1:35
    100 Kick
    5x100 Free w/paddles on 1:25
    2x100 Kick
    5x100 Back w/paddles on 1:30

    4500 yards
    90 minutes
  4. Always pack a suit!

    I was able to get out for a little lunchtime swim at Westgate Rec Center in Dothan, Al again today. I'm still at the hospital with my aunt, but things are looking better. It seems she has pneumonia, but she is responding well to treatment and will probably be able to go home (with some home health care help) in the next couple of days. In the meanwhile, I was glad to get the opportunity to take a break while my mom was here during the day. Here's what I did:

    1000 warmup:
    200 free
    200 stroke/free by 25
    200 kick
    200 reverse IM drill/swim by 25
    4 x 50 free, desc

    4 x 100 FR @ 1:45, desc.
    2 x 200 FR @ 3:30, build each one
    400 FR, alt 25 fast, 25 easy

    2x thru
    100 IM kick
    200 IM swim

    100 easy

    I had more company at the pool today. Lap swim hours are from 11-1; but if you come before 12 it only costs $1 instead of $2, so the earlier time ends up more crowded. I was next to a woman swimming heads-up breaststroke, and felt self-conscious about doing butterfly and making waves in the laneline-less pool. Once she left I switched to IM. Another woman replaced her soon after, but I figured she could see what she was getting into swimming beside me. I try to be be on my best behavior here, since I'm a visitor and there aren't many serious adult swimmers at the pool. If they ever contemplate adding a masters team, I'd like for the lap swimmers to be enthusiastic about it.

    I'll be staying a few more days than planned down here. I hope to be here when my aunt gets released, and help get her get settled back in at home. I feel so lucky that I packed a swimsuit on this trip. I did so only because I was originally planning to go directly from the airport to diving practice on my return flight. Swimsuits--never leave home without them!

    Good luck to everyone going to Indy! I'll be looking at the results online and virtually cheering on all my fellow bloggers.
  5. Wed., May 8

    by , May 8th, 2013 at 06:23 PM (The FAF AFAP Digest)
    800 EZ


    Our new Arena Mark 2 suits arrived today. Relief! And no acid green or white! Just a nice dark gray. Teen Fort and I went to get pedicures and are all set to go. Just hope the flight goes smoothly. I sort of feel like Water Rat -- ready or not here I come. I've definitely had much less rest than I did before NE Champs bc I've been so busy.

    Good luck everyone!

    Updated May 8th, 2013 at 10:04 PM by The Fortress

    Swim Workouts
  6. Indianapolis Masters Short Course Nationals 2013 - Part1

    by , May 8th, 2013 at 03:45 PM (After a long rest)
    I promised a few people I would blog my week at Nationals so thought I would start with a quick preamble post the day before the meet.

    I am currently sitting at DFW waiting for my flight to Indianapolis. As of this week I have been back in the pool 8 months and when I got back in I never thought I would be traveling to Indianapolis to compete at Nationals. I have trained hard for this meet and feel like I have had a good taper keeping my yardage up yet mixing in some good quality work. I am nervous that I have not really raced in a long time, yet excited at the prospect of some good races.

    Practice was short this morning with a quick 2300 yard workout after which two of my team mates who unfortunately are not swimming this week and my coach took me out for breakfast. It was great fun and its nice to have team mates i swim with who are so supportive. After breakfast I headed back to the house to start my shave down. I did not think much about hair or lack of before I started and ended up an egg head! My shave down took about an hour and I had no major razor burn or cuts and I am feel pretty good right now.

    My flight leaves Dallas around 3.40pm and arrives at around 6.30pm. I hope to have time to swing by the pool for a short swim but if not I will grab dinner and try to go to bed early. Warmup tomorrow is 6.30am so with Indy being East Coast time zone I will have an early start. I had hoped to swim all the free events but the meet does not let you swim both the 1650 and the 1000. I swim the 1000 tomorrow morning, the 200 on Friday, the 500 and 100 on Saturday and the 50 and 100 back on Sunday. The 1000 and the 500 are deck seeded so I won't know my heat or lane until just before I swim. The 1000 is swum slowest to fastest with all ages and both men and women swimming together. I am ranked #9 overall so could be in the second to last heat or the last heat if anyone drops out. The meet timeline looks like i will be swimming around 10.30am. I am really looking forward to swimming the 1000 and it will give me a pretty good idea how my taper worked out and how the rest of the meet will go. I think my base is pretty good and think the middle and lone distance events should be strong, but based on some speed I seem to have picked up during the taper I may surprise myself it he shorter races.

    I need to run since my flight boards in about 10mins, but will blog tomorrow after the 1000.
  7. Sarasota Y Sharks Masters 5:30 AM Workout -05/09/2013

    by , May 8th, 2013 at 01:51 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 1:50
    1 X 150 2:45
    3 X 100 1:45
    1 X 250 4:15
    3 X 100 1:40

    1 X 150 kick 3:45
    1 X 200 Kick 5:00
    1 X 250 Kick -

    2 X 100 IM 2:00
    4 X 50 -1 of each- 1:15 #4 on 2:15
    Two rounds

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

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  8. 5|8|13 SCM - fin assisted speed day

    about 500 WFP

    (sprint pacing)
    9 x 25 @ 1:00 free WFS pushed
    • aim for a 1 second descend for each
    • did: 20, 19, 18, 16, 15, 14, 13, 12, 11H
    • did not use snorkel on last one

    300 easy

    (speed and control)
    6 x 25 @ 1:30 free >98% effort, WF
    • did: 12, 12, 11H 12, 11H, 12

    Not a motivating place to swim since I have probably already used it 100 times this year.

    Updated May 8th, 2013 at 02:38 PM by __steve__

  9. Wed May 8th, 2013, LCM & SCY

    by , May 8th, 2013 at 11:35 AM (Ande's Swimming Blog)
    Wed May 8th, 2013, LCM & SCY

    Swam: LCM Tue May 7th
    Lifted: Tue May 7th

    Whitney Coached
    6:30 - 8:00

    SCY UT Swim Center main pool & diving well
    Swam with: Jim Tyler & Mike
    Beside: Todd, Chris, Marcio, Ned, Dick & Sam

    Warm up LCM
    20 x 50 on 1:00
    1 fr
    2 no fr
    3 fr
    4 K on back

    Main Set moved to diving well (warm pool)

    4 rounds of
    5 x 100 done 25 stroke 50 free 25 stroke on 1:20 right into
    6 x 50 FR on 35
    REST 30 sec
    100 K fast
    100 easy

    6 x 125 30 sec rest
    odds IM fast
    evens 10 breaths total

    Next Meets:

    Jun 5 - 12, 2013 LCM
    2013 Pan-American Masters Championships
    Sarasota, FL

    Jul 19 - 21, 2013 LCM
    2013 USMS South Central Zone LCM Championships
    Jenks, OK 74037
  10. Week 31 - Wednesday(Nationals week)

    by , May 8th, 2013 at 10:48 AM (After a long rest)
    Forgot the coach said to show up 30 minutes later than usual so woke up to my normal alarm. Last night was not the best night of sleep I have had, I was thinking too much about Indy and Nationals. Today's swim was very straight forward with very little pace stuff and mainly floating along yardage.

    400 swim with snorkel
    6x50 drill
    6x50 kick on 1 min
    4x150 alternating free and IM
    6x50 pace holding no fast than 30 on 45
    3x100 easy drill/swim
    100 easy
    Total 2300
    Swim Workouts
  11. 05.08.13 - Wednesday workout

    by , May 8th, 2013 at 10:01 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Dave. Felt pretty strong today. I'm doing stuff right now that I would have had to do without a drag suit last year... some things a little faster. 1:10 repeats w/ a drag suit are still a bit out of my reach but I'm getting closer.


    600 warm up

    3 x 100 - 1:25, 1st 25 stroke
    2 x 100 - 1:20
    1 x 100 - 1:15
    3 x 100 - 1:20
    2 x 100 - 1:15 (actually missed the interval on the second one)
    1 x 100 - 1:10 (pushed hard w/ a 1:08 to make up for missing the 1:15)
    50 Easy

    3 x 100 - 1:20
    2 x 100 - 1:15
    1 x 100 - 1:10
    3 x 100 - 1:20
    2 x 100 - 1:15 (made 1:10s)
    1 x 100 - 1:10 (1:07)
    50 Easy

    3 x 100 Fly - 1:40
    2 x 100 Free - 1:35
    1 x 100 Free - 1:30
    3 x 100 IM - 1:35
    2 x 100 Fly - 1:30 (1:25s)
    1 x 100 Free - 1:25

    18 x 50 - 1:00 (6 Free, 4 IM Order, 8 kick w/ fins)

    200 Cool down

    (5400 Total)
    Swim Workouts
  12. Another hot pool day, hopefully the last for a while

    by , May 8th, 2013 at 07:56 AM (Mixing it up this year)
    I look forward to the cold lap pool opening back up. I don't know how floating on your back can be exercise. I guess it is like my mom thinking that playing golf is exercise, I tell her not if your in a cart riding around. Walk it!

    Today was just another easy day. Too hot to really swim hard.

    500 free
    500 free kick w/zoomers
    5x100@2:00 back w/zoomers as 25 rt arm/25 lt arm/25 kick/25 swim
    300 breast kick
    2x100@2:15 breast
    5x100@2:00 1 arm fly w/zoomers alt lt/rt
    500 free kick w/zoomers
    400 free w/strapless paddles maintain 4 beat kick
    100 free EZ

    Total 3500 yards
    Swim Workouts
  13. Workout 05/07/13: evening

    by , May 7th, 2013 at 11:03 PM (Maple Syrup with a Side of Chlorine)
    300 Swim/100 Kick/100 Pull

    Did the "W" set that David posted recently.
    - did this on my Base (:40/50 yds)
    - added 20 SR after the last 200 since I came in right at 2:40
    - 1700 of aerobic fun in this set - I liked it.

    100 social kick
    5 x "2-turn" 50's choice on 1:00
    100 social kick
    100 loosen and out
    (Masters/Rec/2775 yds/60 min)

    I received the results from our Monumental Meet last month - updated my blog with them. Emailed them out to the participants and also to the TT folks for addition to the USMS database. Will post a copy of the pdf the LMSC NE forum post as well.

    It is always a great joy to get in with the team, to visit and also get some serious lane space. GregJS, Carol, and Tim were there tonight - four of us in the whole 6 lane pool.

    I will plan to be dry through Friday. I wanted to take a moment and wish all of you bloggers/forumites a hardy "Swim Fast" at Indy this weekend - I'll be trying to catch as much as I can from the live stream.
    Swim Workouts
  14. Tuesday, May 7, 2013 5:30-6:15ish Final Swim till...

    by , May 7th, 2013 at 10:05 PM (Fast Food Makes for Fast Swimming!)

    All I have left is 10 hours of work to survive through tomorrow, and then it'll be time to shave, get to the airport in Seattle, and then final sleep on my way to Chicago and Indy. I'm ready to race!

    I did a 400 Free warmup tonight, and then just intermixed a bunch of 50s, with a few EZ EZ 100s while the kids were doing a 2000 yard kick set.
    I did build 50s, a few at 500 pace (29/30s), and EZ stuff. A few of each stroke as well, then just cooled down a couple 100s.


    1500 of pretty much nothing but feel good swimming.

    Next time I'm wet in the pool, it'll be warming up for the mile.


    Final conversation with coach John were:

    "Wow, that was a quick one!"
    "Yeah, about 1500" I said, "Now it's just time to have fun".
    His final words were "Go to the legs...and have fun".
    "Don't worry, I'm already trained that way. It's my go-to stuff now."
  15. Tuesday, May 7 - Another Tag Team

    Joined Keith for some 500's and 300's. Then, as Keith was finishing here comes Ray - they called it a tag team. Anyway, I put in a lot of yardage for the 2nd day - but I could feel myself wearing down today. My calfs even started cramping at 5300 yards. I still had some time, but just did 50's after that.

    2x500 on 8:00 (7:10; 6:47)
    150 Free/back
    5x300 on 4:30 (descended 4:15 to 4:00)
    2x300 Back w/paddles on 4:30
    10x100 Free w/paddles on 1:30 (1:15's)
    2x100 Kick
    5x100 Back w/paddles on 1:30
    3x100 Kick
    50 Free (cramps)
    10x50 Free/Back on :50

    5900 yards
    106 minutes
  16. Week 31 - Tuesday(Nationals week)

    by , May 7th, 2013 at 09:24 PM (After a long rest)
    I had a long day at work today and got to the pool late. I felt ok during the warmup but got better as the workout went on.

    1x800 swim with snorkel
    5x200 alternate swim and pull no paddles, on 3 mins
    4x50 fast on 2mins
    3x100 back easy on 1.40
    500 swim over kick with snorkel

    Total 2800

    I went around 2.12 on the 200s and felt strong but relaxed. On the 50s I felt good and built each 50, my times were good, 26,25,25,24. I may surprise myself in the 100 and the 50 this week.

    Updated May 7th, 2013 at 10:49 PM by StewartACarroll

    Swim Workouts
  17. An unplanned swim

    Today's workout was short on yardage but long on gratitude. I flew down to Atlanta early Monday morning for a visit with my mom and aunt in southeast Alabama. Upon landing I had a voicemail from my sister. It turned out that my 93-year-old aunt had been admitted to the hospital late Sunday night for chest pains. So I drove directly to the hospital in Dothan, about 3.5 hours away, and have been here staying with her ever since. My aunt is doing better, and I'm hopeful she'll be kicked loose in the next few days. Meanwhile, I'm glad that I'm able to be here to help out, which lets my mom at least go back home to sleep at night. It can be hard being a plane flight instead of a drive away when emergencies happen with my family, so at least this time I was already on my way south when things started going south.

    I'm very lucky that the hospital is within a couple miles of the only pool available for lap swimming in these parts. I was able to get in a lunchtime workout at the Westgate Recreation Center, an 8-lane 25y indoor pool. There were no lane lines, no clock, and only one set of backstroke flags, but the side panels of the building were partly open on this warm sunny day, and I chose an empty end lane to swim in because it was the most light-filled patch of water. After a day spent traveling and sitting in a hospital room, plus night spent on a hospital room couch, it felt so very good to stretch out and move around in the water. Here's what I did:

    1000 warmup (400s, 200k, 200p, 200 RIM d/s by 25)

    10 x 100 FR: 2@ 1:40, 2@ 1:35, . . . 2@ 1:20

    100 IM kick

    5 x 100 IM desc. @ 1:45

    Before I left the city I had a good diving practice Sunday night. Our team added a second weekly practice a few weeks ago, on Sundays from 6-7:45pm, and this was the first opportunity I'd had to take advantage of it. I love being at the beautiful Flushing Meadows facility, with its wall of glass that faces the park, when it's still light out (our other weekly workout is from 8-10 on a weeknight). I love even more getting home at a reasonable hour. My commute to and from the pool takes about an hour to an hour and a half each way, depending on whether there's express trains running. Nights when there are Mets games are great, because Citifield is at the same subway stop at the pool, and the MTA runs special express trains back into the city after games.

    My goal Sunday was to learn a front flip with a half twist off the 1m. We had a group viewing of an instructional diving video last Wednesday, and I was intrigued by the twisting dives. I'd learned a simple straight forward dive with a half twist last January, but I don't have a lot of confidence in that dive, and I wanted to learn another twister for what will be my eventual dive list for IGLA. Plus, I just wanted to feel what rotating in two different planes at the same time felt like. When watching the video, I could imagine doing the various somersaulting dives, but it was tough to get my brain around how the twisting dives actually worked. I wanted to feel it for myself so that I could understand the motion better.

    I started off by doing front flips in an open pike position, then added a half twist in the middle. The movement feels very much like a round-off, only without putting your hands down on anything. I was able to hit the dive in the first try, but need to work on getting more height. My instinct when I try new stuff is to start small, and be timid in my approach and jump off the board. I know this instinct is absolutely wrongheaded--it would be both easier and safer if I approached the dive with conviction and get a bigger bounce off the board--but it's tough to change that natural inclination to start small then build up when trying new skills.

  18. LCM - 5|7|13 and plyos/sprint running for yesterday evening

    13 x 10 second @ 1:00 sprint run
    20 depth jumps

    500 free WFSP

    • 7:35

    1 x 50 free 90% effort with one breath 15m to go
    • 0:35

    2 x 50/150 (fast/easy), WF on 1st, WFS on 2nd
    • 0:27 and 0:26H

    Legs were toast from yesterday's drylands. Only had 30 minutes to swim today
  19. ACPSD, Tuesday, May 7

    by , May 7th, 2013 at 03:56 PM (The FAF AFAP Digest)

    600 various
    50 scull
    6 x 25 shooters w/fins @ :40
    4 x 25 in & outs
    50 EZ
    3 x 50 burst + cruise
    50 EZ
    1 x 25 @ 100 pace + 75 EZ

    Total: 1250


    I am suffering from Arena Carbon Pro Stress Disorder. I feel somewhat better after I talked to Olympian Nelson Diebel in person just now to confirm that new suits for Teen Fort and me will arrive via Fed Ex by tomorrow am. So far, I am very impressed with Arena's response to the problem. If they continue to handle this gracefully without worrying overly much about their bottom line, they will have built a lot of customer goodwill. I can't wait to try out the Mark 2! Though the ACPSD will not abate until they are actually in my hands. I am taking Lil Fort to the gym to run, so I will do some RC/scap work there.

    Got this very nice note from Tim McCool:


    This is Tim McCool. I am the VP GM in charge of Arena North America. I want to personally wish you good luck. I also want to apologies for the stress you’ve endured as a result of our suit. We did not intend for this mishap, but we are doing everything possible to correct the problem and our utmost to try to make this as pain free as humanly possible on our valued athletes.

    Again, best of luck, and thank you so much for your passion and support of Arena.

    Oh no! I forgot to ask what colors the suits were. Now I have to stress about acid green or white.

    Updated May 7th, 2013 at 06:29 PM by The Fortress

    Swim Workouts
  20. Workout 05/07/13: noon

    by , May 7th, 2013 at 01:25 PM (Maple Syrup with a Side of Chlorine)
    400 FR with snorkel/200 BK/200 IM drill

    K --- Pull with Buoy
    050 - 100
    100 - 200
    150 - 300
    200 - 400

    5 x 100 fr on 1:20 with agility paddles and snorkel

    200 loosen and out
    (Solo/Rec/3000 yds/50 min)

    Great day trip to Philly last week to see our daughter. Been dry since then, and ok with it. Nursing home ministry and church on Sunday, and another excellent study last night with the men's group. Today I volunteered at teacher appreciation day at my son's school - thanks to all you teachers out there. Motorcycle should be ready today from the shop, complete with brake service and new tires front and back. This swim puts me over 100 miles for the year.
    Swim Workouts