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  1. Thurs, Feb. 14, 2013 7:00-9:00pm I Heart This Day

    by , February 15th, 2013 at 02:15 AM (Fast Food Makes for Fast Swimming!)
    It was amazing at practice today. All the teeny bopper girls were all off with the "guys of a lifetime" on their dream dates for Valentine's Day. Meanwhile, those of us at the pool got the luxary of having only 3-4 per lane, which was great compared to our normal day. Plus I didn't have to listen to all the teenage girl chatter a double win!!


    300 Free
    10 x 50 Tombstone Kick @ 1:30

    Pull Set (My Main Set #1):

    All on LIFO (Last in, first out) + :30
    Goal is to start EZ, and make each one faster on the effort level
    500 Free Pull (went 5:45) avg. 1:09
    400 Free Pull (went 4:26) avg. ~1:07
    300 Free Pull (went 3:16) avg. 1:05+
    200 Free Pull (went 2:04) avg. 1:02
    100 Free Pull (went 1:00) avg. 1:00

    100 EZ

    The true MAIN SET:

    3 x 200 IM @ 5:30 Broken at 50s for :15
    went roughly 2:20/2:20/2:16
    3 x 200 Stroke @ 5:30 Broken at 50s for :15 (I chose Back)
    went roughly 2:25s, maybe a bit faster
    3 x 200 Free @ 5:00 Broken at 50s for :15
    went 1:57/2:00/1:55

    200 EZ

    3 x 100 SPRINT Free w/ fins @ 3:00 (I used my short fins on the first 2, went barefoot on #3)
    went :57/:54/:58

    300 EZ cooldown

    5000 Yards

    Feeling pretty good in the pool. We'll see what happens this coming weekend. Plans are that I'll be attending the meet on Sunday for a little fly "business trip". I sure hope I can catch a draft and not get too far behind Mr. Chapman in the 200 Fly. It's not often I'm eating the direct wake of someone in the 200, and I'm not looking forward to it.
  2. Club of the Year awards

    by , February 15th, 2013 at 01:00 AM (Questions from Coaches)
    Q: How do I nominate my club for the USMS Club of the Year award? How long does it take to complete the application?

    A: USMS presents two Club of the Year awards each year at the annual USAS convention: one to a regional club and one to a local club. Submission forms for both are posted on the Awards page at

    Any USMS club, or its LMSC, can nominate a club for the award. The application consists of a two-page questionnaire and a one-page letter of recommendation. Ray Novitske, a member of the Recognition and Awards Committee, states, "In each letter of recommendation, we're looking for the intangibles not communicated in the application form ... those special qualities, stories, events, or purposes that set a club apart from others, but are not easily conveyed in the factual data of the application."

    Once you've decided to nominate your club, I recommend you assemble a group of club leaders to complete the submission form and draft the letter of recommendation. The process of gathering the required information builds team unity by addressing the strengths of the organization as well as those areas needing more attention. Once your and your club leaders have gathered the required information for the application, it should only take about a half-hour to complete.
    Tags: club awards
  3. Thursday 2/14/13

    Thursday 2/14

    AM Crossfit and PM SCY


    Strength W.O.D.
    "Hang Cleans"
    2x3 @ 45 lbs warm-up
    6x3 @ 65, 85, 95, 105, 115 (fail on #3), 115 lbs

    "21-15-9" (21 reps of each exercise, then 15, then 9)
    Russian-diamond sit-ups w/ 25 lb plate
    goblet squats @ 44 lbs

    Total time: 4:48

    (I then followed that up with 2 more rounds at 9 reps because I finished so fast and needed to kill time.)

    PM swim:

    500 swim

    3x (one round each BK, BR, FL)
    3x100 @ 1:45 kick D1-3
    4x50 @ 1:00 drill
    2x150 @ 2:15 50 STRK bld/50 FR/50 STRK bld

    8x50 @ 1:00 25 bld/25 FAST (2 each stroke I.M. order)

    50 EZ

    3x300 @ 4:15 (200 I.M. D1-3 to FAST/100 FR AE)
    3x100 @ 2:00 side kick AE
    RD1: 2:33, 2:22, 2:15
    RD2: 2:32, 2:22, 2:12

    3x100 @ 2:00 scull/sw/dr/sw

    Total: 5850
    Swim Workouts
  4. Wed. Feb 13 Almost There

    Been a little slow posting Wednsday's workout. Last night was busy - went to Ash Wednesday service, etc., etc. Tonight is less busy even though it's Valentine's.Had another taper workout, then a rest day today, and a short swim tomorrow, before heading down to Auburn tomorrow afternoon. So, now just don't psyche myself out.Wasn't feeling all that strong, but I think my speed was ok.4x100 2 - Free on 1:35; 2 - Back on 1:404x100 on 1:30 Held 1:15's16x25 - 2 Swim/2 Kick IM order on :4025 Breast50 Back Sprint w/start (I need to work on my back starts) - :37.5 (just ok, the 2nd 25 was better than the 1st)50 Free Relay Start - :29 (getting there)Starts200 IM - 3:05 (I wasn't trying all that hard - so I was pleased with this)3x50 Back/Free/Breast1875 Yards65 minutes
  5. Thursday, February 14, 2013

    by , February 14th, 2013 at 09:03 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 72, pool at 78, 100% water clarity.
    Dark cloudy skies with rain, humidity at 94%

    Happy Valentines Day!

    Warm up
    800 REV IMO by 200

    *Set 1*
    6x100 Fly on 1:40 as 50DK/Scull,50Swim, snorkel
    8x25 Fly on :40, 85% effort, #1-4/snorkel, #5-8/breath each stroke
    *not timed, ABPT

    *Set 2*
    6x100 BK on 1:40 as 50DA/Scull,50 DPS Swim
    8x25 BK on :40, 85% effort, #1-4/agility, #5-8/15 SDK
    *not timed, ABPT

    *Set 3*
    6x100 BR on 2:00 as 50K,50Swim, snorkel
    8x25 BR on :40, 85% effort, #1-4/snorkel, #5-8/Strong DPS
    *not timed, ABPT

    *Set 4*
    6x150 FR on 2:15, desc #1-3/#4-6, snorkel, agility
    4x100 FR on 1:30, desc #1-4, snorkel
    4x50 FR on :45, steady 85%

    Warm down

    A solid recovery session with moderate effort. Joel and I swam most of the workout together. No drylands last night with good sleeping, lots of protein, etc., along with band PT and stretches, are facilitating good preparatory progress towards doing a strong Friday workout tomorrow.
    Swim Workouts
  6. 02.14.13 - Thursday workout

    by , February 14th, 2013 at 05:24 PM (Pete's swim blog)
    Light stuff today w/ a couple sprints. Feeling much stronger and I'm no longer sore from piling on the miles.


    600 Warm up

    4 x 50 Fly - 1:45 (:37, :35, :31, :32)

    100 Easy

    16 x 25 - :40 Swim Easy/Swim Hard/Kick Easy/Kick hard

    50 Fly from dive (0:30.15 )

    (1350 Total)
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout -02/15/2013

    by , February 14th, 2013 at 02:17 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    1 X 300 4:30 4:30
    3 X 100 1:40 1:30
    4 X 50 1:00 :45
    Two rounds. Round 1 intervals left, 2 right

    1 x 300 kick 6:45
    8 X 50 kick 1:00
    1 X 100 swim

    1 X 100 IM 1:45
    1 X 100 fly 2:00
    1 X 100 IM 1:45
    1 X 100 back 2:00
    1 X 100 IM 1:45
    1 X 100 breast 3:00
    Two rounds

    8 X 150 free 2:15
    100 cruise/50 fast
    Descend 1-4/5-8

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  8. Thu Feb 14th, 2013 scy

    by , February 14th, 2013 at 11:51 AM (Ande's Swimming Blog)
    Thu Feb 14th, 2013 scy

    Days Till SC Zones

    Masters South Central Zone Swimming Championship- April 5-7, 2013

    Meet Info

    Dang! it's been too long since I blogged a practice, I've been training 6 days a week, did several doubles, like this Mon & Tue, plus I started lifting weights.
    My last lift was Tuesday, Feb 12th.

    Lately I've been weighing under 210

    Whitney Coached
    6:30 - 8:00 dove in around 6:35
    SCY UT Swim Center main pool, south side
    Swam with Todd, David, & Paul
    Beside Chris Colin, Larry & Gull

    Warm up
    assigned 1200, did

    Main Set

    12 x 100 on 1:10
    did all but one where I skipped a 50, had arm cramps which I usually work through during warm up,


    8 x 100 on 1:08
    made em


    4 x 100 on 1:05
    didn't make em


    assigned: 5 x 100 fr with fins odds 1:10 evens 1:00
    did: 50 kick, 100 swim, 50 kick,

    I'm feeling kinda tired and fried, soon I shift to speed and strength

    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Days Till

    Updated February 14th, 2013 at 12:42 PM by ande

    Swim Workouts
  9. Wednesday 2/13/13

    Wednesday 2/13

    PM only SCY

    400 swim
    300 pull w/ buoy only
    200 side kick

    4x50 @ 1:00 3/3/3 drill w/ strapless paddles
    RD1 @ 1:20 DPS + 2 lines under H2O off each wall
    RD2 @ 1:10 RED (1:02, 1:03, 1:02, 1:03, 1:02)
    RD3 @ 1:15 D1-3, 4-5 to FAST (1:06, 1:03, :58, 1:06, :57)

    100 EZ

    Total: 3100

    Have a weekly meeting at church with my wife every Wednesday, so now my evening workout gets cut way short. On the other hand, I am still REALLY sore from Tuesday's Crossfit workout, so a short day did me some good.
    Swim Workouts
  10. Recovery day for real

    by , February 14th, 2013 at 08:37 AM (Mixing it up this year)
    Today I didn't push more than 500 yards everything else was EASY.

    500 free
    500 free kick w/zoomers

    8x25@:45 shooters w/zoomers
    5x100@1:30 w/paddles as 50 free/50 back went 1:26, 1:27, 1:28, 1:29, 1:30 just could not move on this

    3x100 back drills w/zoomers #1 fashion model, #2 alt. rt arm/lt arm, #3 arms perpendicular kicking
    200 free kick w/zoomers
    4x25 torque drill w/paddles & snorkle
    200 easy free w/paddles & snorkle maintain 6 beat kick

    500 free kick moderate pace w/zoomers

    total 3000 yards
    Swim Workouts
  11. 200 back

    by , February 14th, 2013 at 03:31 AM (Alex's swim journal)
    Today I had to break up my workout again. I had enough time to get a little more in in the morning, but without much of a warm-up or cool-down, which I think I'm going to pay for somehow. And again, I did 30 minutes of conditioning in the evening before the swim. My legs were totally thrashed from the extra backstroke work in the morning, plus lunges and squats... so the kick sets didn't feel good and I don't think my technique was holding together all that well. Here's what I did:

    5 x 200 free on 3:30 (3:11, 3:08, 3:09, 3:09, 3:10)
    :30 rest
    5 x 200 back on 4:00 (3:44-3:47)
    1:00 rest
    400 IM in 7:55

    200 EZ free
    300 dolphins/fly w/ fins
    2 x 50 fly
    300 breast kick
    2 x 50 breast
    200 EZ free

    I was pretty happy with the 200 Back set on 4:00, a very aggressive interval for me on 200 back. That was a real workout. I'm hoping those times come down over the next couple of weeks, because I'd like to do the 200 back at the next meet (on 3/3/2013) along with the 400 IM (first) and the 1650. There is a lot of time between the the 200 back and the 1650, but the 200 back (event #4) is pretty close to the 400 IM (event #2)... there will probably only be one or two heats of each. Between them is the 50 free, which I won't do, but those heats will go by pretty quickly, so my endurance on back has to be really good... got to be able to swim it faster even when tired. I can do a couple of other events that day too and I'm thinking about maybe 200 free and 200 breast; swimming the free hard and just going for smooth on the breast (no DQ). But to be able to do a schedule like that I need to shift my focus to 200 work and 400 IM for the next few weeks and really build that endurance. I'm just going to keep adding reps on the 200 back and free, keep working technique for the fly and breast... and try to do a 400 IM, even if it's just an EZ cool-down, everyday. I'm already half way through the check-off challenge (a little bit less if I don't count my two DQs at the last meet, but maybe 3/4s of the way there if I want to count practices).
  12. Wed. Feb. 13, 2013 7:00-9:00pm

    by , February 14th, 2013 at 02:23 AM (Fast Food Makes for Fast Swimming!)

    600 (25 Free/25 V-Sit Scull)

    10 x 100 SDK w/ short fins @ 1:25 (1:20-1:22s) just cruising them

    3 x 300 Free Pull @ 5:00 Desc. 1-3 (went 3:55*, 3:25, 3:14)
    * That first one could've been a 250 @ 2:55, but we did feel like we were going slow, so it may have been a 300 @ 3:55. ????

    Main Set:

    10 x 100s @ 2:30 Broken @ 25s for :10 each
    Went all Free, avg. 56/57s
    somehow the 12-14 year old kids were going 53s/54s/55s behind me. Who knows, but I'm pretty sure their :10 sec breaks were less than :10

    200 EZ

    16 x 50 Fast @ 1:00 (4 of each stroke)

    800 Flutter Kick w/ board (I chose no fins)

    8 x 25 Sprint @ 1:00

    200 EZ

    5700 Yards

    I was just sluggish on this workout. My body doesn't really care for the broken swims, but the team is beginning to get ready for their end of season championship meets, with the Inland Empire Champs in 2 weeks. I won't be going since I have to be in Seattle that same weekend to send off my mother-in-law to El Salvador for the month. We'll later be joining her the final week of March.

    I just saw they added the meet heat sheet for the Lake Washington Masters Meet this Sunday. Gonna be a fast 200 Fly race at the beginning. I sure hope I'm in it.

    Updated February 14th, 2013 at 02:38 AM by jaadams1

    Swim Workouts , Daily Practices
  13. Wednesday, February 13, 2013

    by , February 13th, 2013 at 08:53 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 74, pool at 78, 100% water clarity.
    Sunny skies with humidity at 74%

    Warm up
    200 FR DPS ABPT
    200 FR as 25 K, 25 K/Scull w/snorkel
    200 FR as 25 K/Scull, 25 Swim, w/snorkel

    *Set 1*
    10x100 FR on 1:40, snorkel, desc 1-5, steady 6-10
    ---200 EZ BK as 25DA, 25 Swim DPS
    ---200 EZ Fly as 25Dr, 25 Swim DPS

    *Set 2*
    8x100 FR on 1:30, Snorkel, Agility paddles, desc 1-4, steady 5-8
    ---200 EZ BK as 25DA, 25 Swim DPS

    *Set 3*
    6x100 FR at 1:20, snorkel, fins, desc 1-3, steady 4-6
    ---400 EZ FLY as 4(25DK/bk, 25/RA, 25LA, 25 Swim) w/snorkel

    *Set 4*
    4x100 FR on 1:15, Snorkel, fins, agility paddles
    ---200 BK as 25DA, 25Swim

    2x100 FR on 1:10
    ---300 EZ FLY as 4(25/RA, 25LA, 25 Swim) w/snorkel

    *Set 5*
    10x50 FR on 1:00, Snorkel; *31-30-29-31-30-29-31-30-30-29
    ---EZ 50 BK
    8x50 FR on 50, Snorkel,Agility; *30-30-30-29-30-30-30-29
    ---EZ 50 BK
    6x50 FR on 45, Snorkel,Agility,Fins; *27-26-26-27-26-26
    ---EZ 50 BK
    4x50 FR on 40, Snorkel, Agility,Fins; *28-27-27-26
    ---EZ 50 BK
    2x50 FR on 35; *30-29

    Warm down
    400 FR/BK DPS ABPT

    After this workout my arms and entire body are officially very, very tired. There was nothing left after the last 50. Now I have to recover as best possible to swim strong again on Friday.

    All through the workout I was on the edge of just barely able to make my goal times including the 80/90 percent split pace profile. When finished with the 100s, I tried to convince myself, "you are tired, just stop, it's ok". Then I thought, "but first I will see if I can do one round of the 50s", and then one more, etc., until I eventually finished.

    Arms were lead, just focused holding that EVF with steady streamlined kicking. The snorkel helps me to consistently keep the body & head motion calm and is gradually transferring to more minimal head breathing motion when swimming strong while very tired.

    My friend Joel, visiting from CA, was swimming with me from 8x100s to 2x100s where the 10x100s and all the 50s were solo. The last 8 weeks have been my most consistent and hardest training since college swimming. After the Pan Pac 2.4 OW swim & 800 Meter in June, I am considering along with maintaining the endurance base, to train IM the rest of the summer, then maybe I take a shot at the SCM season.

    Updated February 13th, 2013 at 09:03 PM by fdtotten

    Swim Workouts
  14. 2|13|13

    by , February 13th, 2013 at 01:53 PM (Blog)

    • 500 flutter, fins/snorkel (8:11)
    • 500 rotated flutter, fins/snorkel
    • 100 drills

    • 10 x 25 @ 1:00 fly with fins
    • 5 x 50 @ 2:00 - 25 head-up dolphin kick free with fins / 25 drill
    • 25 flutter with fins fast - just under 14
    • 25 15m/10m SDK/flutter with fins fast - just under 14
    • (fins off) 10 x 25 @ 0:30 free with snorkel, count strokes (15 - 18, 16 ave)

    Yesterday I felt spent - but in a good way and took the day off.

    Contents of today's swim is very similar to 2|11 but the intensity and rest intervals were greater.

    Feet and legs feel funny when fins are removed, kinda cool.

    About 15 minutes of yoga performed this morning
  15. Sarasota Y Sharks Masters 5:30 AM Workout -02/14/2013

    by , February 13th, 2013 at 01:25 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:20 3:00
    5 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    1 X 100 cruise 2:00
    1 X 50 fast 1:15
    4 X 25 sprint :30 #4 on 1:30
    Four rounds, choice.

    1 X 400 5:20 5:00
    1 X 300 4:00 3:45
    1 X 200 2:40 2:30
    1 x 100 1:20 -
    Pull freestyle, 2 rounds.
    Round 1 interval left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  16. 02.13.13 - Wed. taper: getting psyched up or psyched out

    by , February 13th, 2013 at 01:09 PM (Pete's swim blog)
    Quick swim w/ everyone on the team named Dave today. Just a warm-up and a couple sprints. Psych sheets came out for the Auburn meet this weekend. Despite an increased attendance from last year, there aren't as many swimmers in my age group this year. Some of the really fast swimmers have aged up. Most in my age group seem content to battle it out in the 50s and 100s where I'm happier in the distance events. So, I'm really more focused this year on dropping time since I don't have any 40-44 competitors in most of my heats. I'm really concerned that I'm not a whole lot faster than last year. On the other hand, taper has gone pretty well. I'm ready to go.


    600 Warm up

    4 x 50 Br - 1:30 (Made :35 on the last one)

    4 rounds of:
    * 25 Easy stroke - :40
    * 25 Hard stroke - :40 (no breath)
    * 25 Easy kick - :40
    * 25 hard kick - :40

    200 Medley relay (Br - 33.5)
    200 Free relay (27.5)

    Breaststroke wasn't too bad. Was hoping for a little quicker on the free split.

    50 Cool down

    (1350 total)
    Swim Workouts
  17. Wed, Feb 13, 2013

    by , February 13th, 2013 at 11:41 AM (Trying to Train Smarter, Not Just Harder)
    Taking it easy before the Auburn meet - not exactly a taper, just resting a little bit. I might do a drop taper for the St.Pete meet in 4 weeks, since it will be the last SCY meet of the season.

    600 back/free
    300-200-100 P
    300 K (25 Fast, 25 moderate)
    100 easy
    2 x 300 on 4:00
    2 x 200 on 2:40
    2 x 100 on 1:20
    200 easy
    8 x 25 IM order by 2's on :30 drill/sprint (did NOT have any fast twitch muscles awake this morning, however)
    200 easy
    500 P, stretching out, moderate effort
    100 easy
    Total: 4000 SCY

    **Entered the Pan Am Championships!! So excited! Will be going Sat thru Wed - sure hope I'm not tapered out for the 400 Free by Wed - will have to get some coaching to make sure this doesn't happen.
  18. Week 19 - Wednesday am

    by , February 13th, 2013 at 09:35 AM (After a long rest)
    I felt pretty tight this morning after last nights workout. I finally loosened up towards the end of the warm up and overall felt much better today.

    Warm up
    400 free with snorkel
    6x50 finger drag drill on 45
    6x150 kick with flippers on 2 min
    100 easy

    Main set
    4x(3x50 back on 40 holding 200 pace, 100 easy on 1.20)
    200 easy
    3x400 IM descend on 6 min
    100 easy

    Warm down
    500 with snorkel

    Total 4700

    I really enjoyed doing some back and held 31-33 on the 50s. The 33s were on the first set and I consistently held 31 at the end. The 400 IMs made a nice change. I went 5.30,5.10, 4.55 which I was very happy with. Overall a good workout.
    Swim Workouts
  19. It was supposed to be a recovery day... oh well

    by , February 13th, 2013 at 08:37 AM (Mixing it up this year)
    Sometimes I just can't stop myself from doing something crazy. Overall this was a relaxed workout, sort of.

    500 free
    500 free kick w/zoomers moderate pace
    10x50@1:10 one arm fly w/zoomers alt. between rt and lt
    3x200@3:30 free w/snorkle, strapless paddles & bouy holding 3:05's and making sure to get a good catch

    200 relaxed fly for time from push the awesome part is I went 3:33 18 seconds off what I did in the meet

    200 back EZ
    500 free w/snorkle every 4th lap scull

    total 3000 yards
    Swim Workouts
  20. Tues, Feb. 12, 2013 7:00-9:00pm Back at it

    by , February 13th, 2013 at 02:09 AM (Fast Food Makes for Fast Swimming!)
    Well, that was a very short lived scare from last night...though I'm still going to take it easy (for the most part) throughout the week.


    300 Free
    6 x 50 Kick w/ board @ 1:10 (:48s)
    6 x 100 Free Pull @ 1:40 (cruised 1:10s for 2, then 1:08s for 2, then 1:06, then 1:04)

    20 x 25 w/ short fins @ :45
    • Odds SDK underwater
    • Evens Sprint Free (did relaxed free)


    20 x 50 FAST Choice Swim in groups of 4 @ 1:20
    I did 8 Free, 4 Back, 8 Free...sandbagged and played the caboose in the lane, just swam them "EZ", still holding 30s/31s on the frees

    150 EZ

    My Main Set:

    5 x 300 Free @ 5:00 Odds FAST, Evens EZ
    I let Henry go first on these...well at least the first 4, but I was right on him encouraging him along, which he actually needed. On the last one I was ready to let it rip, so I went ahead of him. Felt good to get moving finally...and no sense of pain whatsoever.
    Went 3:18/3:30/3:17/3:30/3:10

    100 EZ

    8 x 25 Dive Sprints & walkaround @ ~1:00 (coach's sendoff) That's not a lot of time with the walkaround too...I'm getting compared to these youngsters.

    150 EZ

    4800 Yards

    Not a bad day's work. I was happy with it, considering what I went through last night. It looks like my back or shoulder was just out of alignment or something, and my wife did well with her heels driving deep into my back last night. I still remember the relief I felt all over my body when she was able to pop something back into position. Damn those AFAP efforts in practice!