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  1. Monday August 13th - AM Swim

    Santa Clara Swim Club Masters - LCM
    Joaquin coaching

    500 warm-up

    5 x 100 @ 1:45 pull w/buoy and agility paddles (went 1:20 - 1:22)

    8 x 50 @ 1:00 IM order (breast @ 1:10)

    5 x 100 @ 1:35 pull w/buoy and agility paddles (went 1:22 - 1:24)

    600 kick w/fins, 50 dolphin + 50 free

    8 x 50 @ :50 breath every 5 , 7 , 9 by 50 (used a pull buoy because my feet were threatening to cramp)

    100 easy

    ** 3000 meters **

    After swimming short course at Santa Clara High School since June, "group 2" moved back to the International Swim Center today where the main pool is still set up long course. Swimming long course is still a novelty for me, I have probably only done it a couple of dozen times ever, so I really don't have a good idea of what interval times should be.

    Joaquin suggested that we pull the first 5 x 100s on 2:10 which seemed really slow, so I suggested to the lane that we do them on 1:45 instead. I was going 1:20-ish so this left plenty of rest and I was sort of wishing we had done them on 1:35 instead, but when we got to the second set and he said to do them 10 seconds faster than the first set it was all good.

    Long course is interesting but I do like my turns so am not sure I really like it.
    Swim Workouts
  2. 08.16.12 - Thursday workout

    by , August 16th, 2012 at 09:16 AM (Pete's swim blog)
    Swam w/ Roger, Kieth, Ray, Dave, Dave, Sam and Mark. Wore my Yingfa jammer due to the challenge set. What a difference this makes over my heavy drag suit! The main drag suit problem is that my hips drop and I tend to plow the water. I can pull w/ my drag suit almost as fast as I can pull with a jammer. Take the pull buoy out and I become a plow again. For a while, I'm going to wear the drag suit unless it is a challenge day. I think that if I can correct my body position w/ the drag suit, it will help when I don't have it.


    600 Warm up

    Challenge set
    6 x 50 - :50 IM Order/Free
    1:30 Rest
    6 x 100 IM - 1:25
    100 Easy
    Made 1:20s on all of these going fairly easy. Last one was 1:16. Should be able to make 10.

    4 x 150 - 2:30 (IM Order/Kick/Pull)
    4 x 150 - 2:30 (IM Order/Kick/IM Order)
    100 Easy

    4 x 75 - 1:15 Sliding IM
    4 x 75 - 1:15 IM Order
    25 Easy

    24 x 50 Relay - 12:00
    Two teams of 3. Each person took 8 50s shooting for under :30 per 50. We swapped out swimmers to try and get both teams under 12:00. My team went 11:50. The other was just over at 12:01. Had 8 dives and no goggle problems! My dives are improving.

    225 Cool down

    (4150 Total)
    Swim Workouts
  3. Speed Day and it was decent

    by , August 16th, 2012 at 07:38 AM (Mixing it up this year)
    Shoulder started out tweaky but after about 300 it was fine. I need to use my tennis balls more for self massage i my chair at work.

    One other note fly with big fins felt uncoordinated or just slow. Next time I will use zoomers to get my rythm back.

    500 free
    2x(4x50)@:10RI #1=kick w/board #2=25 shooter+25 cruise #3=25 fist drill+25free #4=free work the turn
    100 EZ

    2xthru: round 1 free no fins round 2 fly w/fins
    25 AFAP + 25 EZ@2:00 went :16 on both free and fly
    50 AFAP@2:00 went 34 on free and 35 on fly
    50 EZ@2:00
    75 AFAP + 25 EZ@3:00 went 54 on free 56 on fly
    5x50@1:00 EZ
    1:00 rest between rounds

    200 EZ

    Total 2700 yards

    Updated August 16th, 2012 at 07:57 AM by Donna

  4. Wednesday, August 15, 2012 5:30pm at the Y

    by , August 15th, 2012 at 10:55 PM (Fast Food Makes for Fast Swimming!)
    Only had 45 minutes today, so I made the best of least tried to keep Jared moving. Apparently his body didn't care for the 100s we did together on Monday. Took things a little easier for him today. Also had Jeff along with us, and he would do 50-75% of each distance that we did. All good.


    5 x 100 Free @ 1:30 (1:10s)

    Main Stuff:

    4 x 200 Free @ 2:45 (went 2:15s and under)

    4 x 150 Choice @ 2:15
    I did 150 no-free IMs (went 1:58 - 2:00s)

    4 x 125 Free Pull @ 1:30 (went 1:21-1:23s)

    100 EZ and out

    2500 Yards in 40 minutes

    Got out of the shower and found that I forgot to pack a towel today. Oh well. It was 97 degrees out today, and I dried quick enough. Had to get moving to go pick up my daughter at soccer practice anyway.

    Other news:

    I did sign up for the Gil Young Memorial/NW Zone LCM Meet in Gresham, OR next weekend. It was probably the latest meet entry I've ever done. I'm usually pretty decisive about my meets in advance and typically enter them early. I'm only going to swim Saturday of the meet, since the three days all start so dang late (3:00pm or later) WHY??? I'll drive down with the family on Saturday morning and make this a 'visit the grandparents' weekend as well. We're also going to do a birthday party on Sunday for my little one. She'll be 3 that weekend.

    My events:
    200 Free, 100 Breast, 200 Back, 100 Fly, 200 IM

    Yup, I'll do 5 events that day, I think they are offering 8 total that day, with a max of 5 on any one day. I'm just asking for punishment, but it should be fine. According to clubassistant, there should be 4-5 heats or more of most of the events, so I should be fine. Provided I can still keep up my little bit of swimming that I'm currently doing. GTD yardage goal is creeping up on me, and soon I'll be in the hole.
  5. Wednesday 8/15/12

    Wednesday 8/15

    AM only SCM (positive on the pool length today)

    Thanks to Leslie and the HIT forum for this one!

    500 swim/kick/swim/drill/build by 100
    6x100 @ 2:00 kick w/ board D1-3, 4-6

    200 @ 3:00 pull w/ buoy D1-3 (2:49, 2:38, 2:28)
    100 @ 2:00 kick on back in streamline
    2x50 @ 1:00 BR swim w/ double pullouts
    100 @ 1:30 IM D1-3 (1:26, 1:22, 1:16)
    50 EZ

    50 EZ

    Total: 2800
    Swim Workouts
  6. Wednesday, 8/15/12

    by , August 15th, 2012 at 06:26 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up: (900)
    200 swim 200 IM Kick 200 pull
    4 x 75s free/1:45 (25 scull 25 fist drill 25 swim build)

    Main Set: (1500)
    2 x 100 back/20 sr around 1:45-1:50
    2 x 100/1:50 free - around 1:35
    4 x 25/40 Strong Free - around 18

    2 x 100 back kick/15 sr - around 2:15
    2 x 100/15 sr free kick w/board & snorkel - around 2:15
    4 x 25/45 Strong Back kick - around 30

    2 x 100 back pull/ 20sr around 1:45 on these
    2 x 100/1:45 free pull - around 1:30
    4 x 25/40 Strong free pull - around 18

    Pull/Kick Set: 200 pull 200 kick

    Total: 2800 meters
  7. Sunday August 12th - PM Weights

    1 set of 5 @ 135 lb.
    5 sets of 5 @ 185 lb.

    10 sets of 3 @ body weight (171 lb.) + 40 lb.

    Chest Press
    5 sets of 5 @ 100 lb.
    on the Technogym chest press machine

    Back Extensions
    3 sets of 10 @ 25 lb. plate

    Standing face pulls
    4 set of 10 @ 50 lb.

    Calf raises on the Smith machine
    1 set of 10 @ 245 lb.
    4 sets of 10 @ 265 lb.

    Chest fly
    1 set of 12 @ 25 lb.

    Reverse fly
    1 set of 12 @ 15 lb.

    Updated August 16th, 2012 at 11:22 AM by eric.carlson

    Strength Training and Dryland Workouts
  8. Wed Aug 15th, 2012

    by , August 15th, 2012 at 12:12 PM (Ande's Swimming Blog)
    Wed Aug 15th, 2012

    Swam: Tue but not Monday
    just did half of each assigned set

    Lifted: Tuesday and plan to continue lifting, need to get much stronger

    LCM, Mabel Davis pool
    Whitney coached
    swam with Dakota, Korey, & Dick beside Tyler, Keith & Marcio
    6:00 - 7:30 dove in 6:48ish
    set my alarm for 5:30 instead of 5:10

    ~ ~ ~ ~

    missed it

    Main Set

    5 x 100 on 1:30
    5 x 100 RIM on 1:45

    4 x 100 on 1:25
    4 x 100 RIM on 1:45 skipped 1st

    3 x 100 on 1:20
    3 x 100 RIM on 1:45 skipped 1st

    2 x 100 on 1:15
    2 x 100 RIM on 1:45 skipped 1st

    100 strong went 1:04
    100 easy

    then did some 15 meter sprints

    ~ ~ ~ ~ ~

    2012 Meets & Events
    Swim Workouts
  9. Better 08/15/12

    by , August 15th, 2012 at 11:58 AM (Workout Swimmer)
    Today is my dad's 76th birthday. Believe it or not, he has a 1/2 Iron Man he's in on Labor Day in Des Moines coming up - my mom too. They make me feel like such a wimp!

    1200 warmup done as
    200 free, 50 back/50 breast
    100 easy while waiting for ATAC to finish "swinging their arms"
    600 back/free
    400 P w/snorkel & paddles (woo hoo - I didn't drown!)
    400 kick
    50 easy while they went for a bathroom break
    2 x 400 on 6:15
    100 easy
    Total: 3600 LCM

    Today was my next to last day of LCM - since tomorrow is my birthday, I am going to give myself the gift of sleeping in - which means I won't get to take advantage of the LCM. Traveling to JAX yesterday, today & tomorrow, which forces me out of the water much earlier than I would like. I'll make up for it on Friday & do my "birthday swim" then - 100 meters for every year (5300) is the minimum. Probably will swim Saturday too - maybe out at Morcom, cuz it's LCM until Sunday.

    Updated August 15th, 2012 at 12:23 PM by Celestial

  10. Tuesday 8/14/12

    Tuesday 8/14

    AM only SCY (or was it SCM)*

    In Cincinnati to visit my family for the week so I am training with an old high school friend + my younger brother.

    600 swim (300 swim/300 IM no FR kick/sw/dr/sw by 25)
    2x400 IM @ :20 rest
    #1 - kick/swim/drill/swim
    #2 - swim/drill/swim/swim building last 50

    9x100 descend 1-3 in sets of 3
    3 @ 1:30 (1:14, 1:13, 1:09)
    3 @ 1:25 (1:13, 1:10, 1:08)
    3 @ 1:20 (1:14, 1:11, 1:07)

    Total: 2300

    Played pick up basketball aftwards for ~2 hours for a cardio workout.

    * Swam at the Blue Ash YMCA (my club team in high school) and the LCM pool is actually 51.3 meters and the width of the pool is somehwere between 25 yards and 25 meters. Not really sure who designed the pool, but he needs a refresher course in standard competition pool lengths.
    Swim Workouts
  11. 08.14.12 - Wednesday workout

    by , August 15th, 2012 at 08:56 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Sam and a couple others. Kind of a short workout today.


    500 warm up

    12 x 50 - 1:00
    * 4 Kick
    * 4 Pull
    * 4 Swim (did IM Order)
    50 Easy

    8 x 125 IM - 2:00
    50 Easy

    6 x 100 - 1:30 (I did odds stroke, IM Order; evens free)
    1:00 Rest
    4 x 75 - 1:15 Sliding IM
    1:00 Rest
    6 x 50 - :45 (Odds kick; evens pull)
    1:00 Rest
    12 x 25 - :30

    200 Cool down

    (3900 Total)
    Swim Workouts
  12. Distance Day today

    by , August 15th, 2012 at 07:29 AM (Mixing it up this year)
    I may move distance day to Tuesday and Friday to space them apart better then do speed monday and thursday and/or saturday leaving Wednesday for aerobic work.

    500 free
    500 free kick w/fins every 3rd lap fly

    15x100 free w/paddles & bouy
    #1-5@1:35. #6-9@1:30. #10-12@1:25 #13-14@1:20 #15@1:15 made all but last one
    Went 1:28, 1:26, 1:27, 1:26, 1:26, 1:25, 1:24, 1:23, 1:23, 1:20, 1:20, 1:20, 1:18, 1:18, 1:18

    200 free EZ
    200 free kick
    100 breast kick
    100 free w/fins
    100 back kick w/fins
    100 fly kick w/fins on side
    100 breast pull w/fins
    100 free w/fins

    Total 3500 yards
  13. Lap swimmers are potential members

    by , August 15th, 2012 at 12:00 AM (Questions from Coaches)
    Q: We have several lap swimmers who swim at our pool. How do I get them to try Masters?

    A: Try starting a conversation with lap swimmers after they finish swimming or when they take a break. Make a positive comment about their stroke or work ethic. Introduce yourself as the coach who works with the adult swimmers at the facility. Keep "Masters" out of the conversation during this initial encounter. Ask them leading questions using their first name as much as possible. Develop an idea of what health and fitness goals they might be trying to achieve. The more you know about them as an athlete and swimmer, the better chance you'll have in getting them to accept an invitation to try your program. Remember, the initial conversation should be about them, not you.
  14. Another Crotona morning

    Yesterday and today I had a couple of nice relaxing swims in the acre o'pool at Crotona Park. But there's been a hint of trouble in paradise: For some reason, with 3 weeks left in the swim season, the powers that be have determined that the shallowest two-thirds of the pool should be blocked off during lap swim That would be fine--we can still swim the 100m length of the pool, and with only 3 or 4 of us each morning it still feels roomy--but unfortunately the blocked off section includes the one lengthwise seam in the bottom around which we all swam. (There's no black lines painted on the bottome). So far it's worked out--I've been swimming next to the wall, and sighting on it, while Rondi swims next to the rope that designates forbidden territory. We need Andrew to come back, and bring his amazing portable bottom line invention!

    I did a shortened session this morning:

    1000 slcm warmup (400fr, 3 x 200 ST/FR)

    4 x 400 FR, odds pull w/paddles, evens swim

    4 x 200 IM:
    1st = drill
    2nd = 100 kick / 100 swim
    3rd= 100 swim / 100 kick
    4th = swim

    600 warmdown + play

    I'm getting ready for my next big swim. In a week's time I'll be swimming across Cape Cod Bay, a distance of about 20 miles. This one brings a lot of new challenges--it will be significantly longer than I've ever done before; it might be cold enough to warrent some hot feeds; it will start during the dark; I'll be feeding from and sighting on a boat rather than a kayak. I've been busy the last few days thinking through what I might need, amassing supplies, and trying to avoid the temptation to play with my glowsticks. I'm definitely looking forward to finishing up the prep and embarking on the adventure!
  15. Monday & Tuesday, 8/13-14/12

    by , August 14th, 2012 at 01:10 PM (A comfort swimmer's guide to easy swimming)
    Monday - 2200 meters, was very sore from weekend activities, biking and hiking so just did some easy swimming, a mix of free, back, and kicking.

    SCM, Solo

    Warm up (800)
    300 free & back
    200 IM drill
    4 x 50 scull w/snorkel
    100 pull w/buoy only

    Main Set: Distance Free (1200)

    4 x 300 smooth Build each
    -- odds free/5:15, went 4:50 on both
    -- evens back/6:00, went 5:30 on both

    Drill/Swim ( 400)
    4x 100/2:00
    - 25 Catch up Drill
    - 50 Emphasizing Distance per stroke (17-18 spl)
    - 25 Strong with Strong Kick

    Kick (400)
    1 x 400 continuous kick w/board and snorkel, alternated flutter/dolphin by 100's

    Warm down
    100 easy

    2900 meters
  16. 08.14.12 - Tuesday workout

    by , August 14th, 2012 at 09:01 AM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave, Ray and Sam. Felt better today. Most of the workout was stroke. Getting used to the drag suit again.


    600 Warm up

    2 Times through:
    * 5 x 200 - 3:00 (odds Stroke, evens free)
    * 100 Easy (skipped on second iteration - took masters minute instead)
    * 5 x 100 - 1:45 (#1 - odds stroke, evens IM; #2 - odds IM, evens kick)
    * 100 Easy (skipped on second iteration - took masters minute instead)
    * 5 x 50 - 1:00 Kick
    * 100 Easy (skipped on second iteration - took masters minute instead)

    200 Cool down

    (4600 Total)
    Swim Workouts
  17. Quality Aerobic day better than yesterday

    by , August 14th, 2012 at 07:33 AM (Mixing it up this year)
    Right shoulder is still a little tweaky. Managed a decent workout I am pleased with.

    500 free w/strapless paddles
    300 free w/snorkle

    2.5 times thru:
    12x25@:30 kick w/zoomers fast to 15m then cruise
    100 EZ this is where I ended round 3
    5x50@1:00 round 1=IM held 45 round 2=back held 47
    100 EZ
    50 fly went :44 for both
    100 EZ

    Total 3000 yards
  18. Monday, August 13, 2012 5:30pm at the Y

    by , August 13th, 2012 at 11:55 PM (Fast Food Makes for Fast Swimming!)
    Today turned into a hectic day, especially from the point I got off work until now when I finally got to sit down over 4 hours later.

    Left work at 4:30pm, home at 4:50pm
    Find out from my mother in law that the heating element of the oven isn't working. This means no pizzas, chicken nuggets, corn dogs, etc. What will I make for my kids? Top Ramen!
    5:00pm, leave to take my older daughter to her soccer practice
    5:15pm, drop her off for practice, I head to the pool for a quick dip.
    5:30-6:00pm My time.
    6:15pm - go back for daughter, and watch the rest of her practice till after 6:30
    6:45pm - arrive at Costco to get the essentials before my wife has to kill me, and a full pizza to go for the family.
    7:15pm - back home
    7:30ishpm - with the heating element out of the stove, I head to Home Depot for a replacement.
    7:45pm - Home Depot doesn't stock them. Go to their suggested appliance store next door. Parts dept. closed @ 5:00pm
    8:00pm - went back to my place of employment to get my electrical meter
    8:30pm - at home, Ohms check good on heating element itself. Checked voltage on the wires that plug into the heating element - 31 volts...hmmmmm. Stove runs on 220 V. I may have a problem. Have to look into this further tomorrow. May cost more money than I want to pay out!
    8:45pm -


    Finally, my workout blog:

    I knew I only had a 30 minute window, so I let Jared know my intention of hitting 2000 yards in 30 minutes today. He was like...uhhhh, ok.

    First 5 are the "warmup"

    5 x 100 Free @ 1:30 (held 1:08/1:09s)
    10 x 100 Free @ 1:20 (held 1:07/1:08s) NICE!
    took 40 seconds rest to reset on the 60 and put on paddles/buoy
    5 x 100 Free @ 1:15 (held 1:07/1:08s, last one 1:06)

    100 EZ and out
    2100 yards in under 30 minutes!
  19. Monday, Aug. 13

    by , August 13th, 2012 at 09:04 PM (The FAF AFAP Digest)
    1.7 mile jog + 1.7 mile IG ocean swim

    2 mile walk on the beach later


    The tide was out when I meandered to the beach around 10:00 am, so I decided on an ocean swim. I changed strokes and even did some backstroke kicking. But, still, open water is so boring. No idea how folks can do that or endless freestyle. I am looking forward to my short course walls! I got bumped down one notch in my LCM 100 back and 100 breast with all the meets this weekend. But overall my times held well for a sucky long course swimmer. A friend sent me a PDF to an article showing that elite swimmers take twice as many strokes in the 100 long course fly as short course fly. Definitely true for me. I did count my strokes on my 50 LCM back, and it was > twice as many as my 50 SCY back. I'm sure the same was true for my 50 LCM fly. No wonder I die at the end. I wonder, as I've heard some say, whether it might be better to slightly build long course 50s as opposed to an immediate drop dead sprint.
    Swim Workouts
  20. Monday Lunch Swim

    didn't have much time today only 30 min.

    400 w/u

    2 x 200
    100 kick

    2x 300
    100 kick

    2 x 200
    100 kick

    Didn't have time for the c/d

    The cool water felt good. Had a kiddy camp next to me that was going nuts. Can't wait for school to start!