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  1. ART today and it's about time

    by , August 8th, 2012 at 07:38 AM (Mixing it up this year)
    I think I have fixed most of my issue myself with trying to copy what I had had done before when my shoulder goes haywire. But it is always good to have a professional help out.

    Anyone know where I can get a book on ART for my self?

    500 free every 4th lap kick on back
    500 free kick w/zoomers every 3rd lap fast

    This was my test/stress set today:
    5x100@1:30 free w/strapless paddles. I was in shock I actually kick for all of it too! Held 1:24's

    500 fly kick w/fins odd 100Ks on back evens w/board

    6x50 torque drill w/paddles
    200 free strong kick w/snorkle

    500 free moderate pace

    Total 3000 yards
  2. Tuesday, August 7 - Two for Tuesday

    Pool was very crowded today - there were 2 -3 per lane. Swam with Dave, Peter, Charlie, Cameron, and a few others. Started with sets of 2. Didn't feel as fast as yesterday - gotta do some distance work.

    2x500 on 7:30
    2x400 on 6:15
    2x300 on 4:30
    100 Back
    2x200 on 3:00
    100 Back
    2x100 on 1:30
    100 Back w/paddles
    10x50 Back w/paddles on :50
    8x25 Fly w/fins
    200 Kick
    5x100 Free w/ paddles alt 1:30/1:40
    200 Kick

    5000 yards
    100 minutes
  3. Tuesday, 8/7/12

    by , August 7th, 2012 at 04:41 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up (800)
    300 Choice
    -- swam 100 free/100 back/100 free
    10 x 50/55 ds 3 - 3 - 3 #10 ez

    Main Set: (1800)
    2x through, backstroke, then free:
    200 swim w/paddles, 15 sr
    2 x 150 Kick/15-20 sr build
    3 x 100 back/2:00, free/1:50 Strong Pace
    4 x 25/:45 Fast Tempo

    Warm down
    100 easy

    Total: 2700 meters
  4. Monday 8/6/12

    Monday 8/6

    PM only LCM

    200 swim EZ

    1x400 @ 6:00 pull w/ buoy + paddles
    2x200 @ 3:00 pull w/ buoy
    4x100 @ 2:00 odd: 25 under H2O/50 cruise/25 under H2O, even: 25 cruise/50 under H2O/25 cruise w/ fins
    8x50 @ 1:00 V.S.

    1x100 kick w/ board
    **at this point lifeguards finally made me get out of the pool due to thunder**

    Total: 1900
    Swim Workouts
  5. Doubles 08/07/12

    by , August 7th, 2012 at 10:15 AM (Workout Swimmer)
    Water was nice & cool this morning - had to get up super early (4:30am) to drive Superboy to his last early morning inservice before he leaves on his mission to the Netherlands (August 17th ) so I went straight to the pool, read my Nook Book for a while & swam solo. My Biorhythms are at 100% physically today, so I'm going to take advantage of it!

    Morning Workout (definitely planning on going at lunch - the only thing that will keep me away is thunder & lightning!!)

    1000 warmup: 200 free, 50 back/50 breast repeat, ending with 100 free
    5 x 200 P no paddles w/snorkel
    6 x 100 kick on 2:05
    3 x 400 P: first one - breathing every 3 down, every 5 back
    second one - speed play by 100's
    third one - speed play by 50's
    200 cooldown
    Total: 4000LCM

    Afternoon Workout
    16 x 75, SKPS - 4 each
    6 x 100 50 K, 50 S
    Called out for Thunder & Lightning - wouldn't you know it!!
    Total: 1800 SCY

    Grand Total for the Day: 5800

    Updated August 8th, 2012 at 03:34 PM by Celestial

  6. 08.07.12 - Tuesday workout

    by , August 7th, 2012 at 08:50 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Charlie, Cameron and a couple others. Lacking any formal workout, we did two-for-tuesdays plus a few hundred extra at the end.


    400 Warm up

    2 x 500 Free - 7:30 (6:05, 6:00)
    100 Easy

    2 x 400 - 6:00 (200 Pull, 200 Back)
    100 Easy

    2 x 300 - 4:30 (100 Swim/100 Kick/100 Swim)
    100 Easy

    2 x 200 IM - 3:00 (I made 2:55s)
    100 Easy

    2 x 100 Stroke - 1:30 (Did 100 fly on first and 50 free/50 br on the second)
    100 Easy

    12 x 25 - :45 assorted no breathers
    8 x 50 - 1:00 IM Order

    200 Cool down

    (4800 Total)
    Swim Workouts
  7. one more day then ART!

    by , August 7th, 2012 at 07:27 AM (Mixing it up this year)
    I can't wait for my ART session tomorrow. I really need it. I want to crank up the speed again. Today was controlled but ok. I even used the strapless paddles a little.

    I have 2 spots in my back now that need to be worked one that causes the shoulder issue and the other one the left side over the lower ribs.

    This getting old STINKS!

    500 free
    500 free kick w/zoomers every 3rd 25 fast

    10x25@1:00 UW SDK w/zoomers
    8x25@:45 burst fly + cruise free
    2x25@:45 burst + cruise free

    500 free kick w/zoomers high/medium/deep kick

    300 free w/snorkle & strapless paddles
    200 EZ

    Total 2500 yards
  8. Monday, August 6, 2012 5:45pm at the Y

    by , August 7th, 2012 at 12:00 AM (Fast Food Makes for Fast Swimming!)
    I was feeling a little weird in the pool today, probably from coming off the super long OW swim last weekend. I'm a pool swimmer, 100%, but will probably make the trip to Sandpoint each summer for a while. It is a fun swim.


    Got to swim with Jared, a 20 year old ex-swimteamer who's still wanting to stay in shape. It was really nice to have a training partner.


    7 x 100 Free @ 1:30 (1:08-1:10s)

    8 x 50 Kick w/ board @ 1:00 (:48s, last one :44)

    Main Set:

    1 x 100 Free Pull @ 1:20 (went 1:06)
    1 x 200 Free Pull @ 2:40 (went 2:13)
    1 x 300 Free Pull @ 4:00 (went 3:19) this felt great
    1:00 rest
    20 x 25 @ :30 (did 8 Fly, 4 Back, 4 Breast, 4 Free)
    1:00 rest
    1 x 300 Free Pull @ 4:30 (went 3:33)
    1 x 200 Free Pull @ 3:00 (went 2:20)
    1 x 100 Free Pull @ 1:30 (went 1:09)

    Jared went for cool down, I kept up a little more.

    4 x 75 Free @ 1:00 go strong (:50, :50, :49, :48)

    100 EZ

    Timed Swim**:
    100 IM (went 1:05)

    100 EZ

    3400 Yards

    **This similarity is just a coincidence after reading TG's blog from this past week...different though, because mine was done at the end of the workout. In no way am I ever in any way/shape/form in a competition with any other blogger out in the USMS world.
  9. Monday August 6th - PM Weights

    5 sets of 3 @ body weight (171 lb.) + 30 lb.
    5 sets of 3 @ body weight + 35 lb.
    My palm is still bruised from when I tripped coming out of the water after the open water race last week so I started with 30 lb. That was easy so I went to 35, but that was fairly easy too so I probably should have gone to 40. Next time.

    TRX Planks
    2 x
    * front 1:30
    * left side 1:00
    * right side 1:00

    Standing face pulls
    2 set of 10 @ 70
    Last week in Pittsburgh I did these @ 130 lb., but there must be something dramatically different between that machine (Lifetime Fitness?) and this Technogym machine because I could just barely do these.

    Plank row
    1 set of 10 (each arm) @ 60 lb.
    1 set of 10 (each arm) @ 65 lb.

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

    Updated August 7th, 2012 at 12:08 PM by eric.carlson

    Strength Training and Dryland Workouts
  10. Overtraining... or over thinking

    by , August 6th, 2012 at 11:19 PM (Alex's swim journal)
    The last few days have been something of a bummer. After a couple of decent, hard workouts toward the middle of last week I ended up missing two days--not in a row, but I've been pretty good about swimming 6 days per week at least for most of the summer. Summer school is winding down and so I've been pretty busy at work... burning the candle at both ends never helps. I was looking forward to going back to Silver Lake, for the long-awaited OW swim there, but there was a call on my machine when I got home: the postponed race has been cancelled outright due to high bacteria levels. Darn.

    So Saturday I went to the Y to time trial myself in the mile; something I haven't done since the end of May. I didn't really know what to expect. 28:10 was the answer, 20-30 seconds slower than my time a couple of months ago. Then I swam a second mile in 30:00 (whereas in May I turned around after a 27:4? and swam another mile in 29:00). Sunday I got to the lake, late in the afternoon, and despite the beautiful glass-like surface and cooler water temps I just didn't have it in me to swim more than a mile. Today I went back after work and wanted to swim two miles, but only did about 3000 before they were blowing the whistle at closing time. I had given myself a good 70 minutes before closing time, so I should have finished the 2 miles in enough time. I slowed to chat a couple of times with fellow swimmers, but really? Am I slowing down that much?

    One thing I've done recently is to go back and look at some video on and a DVD I checked out from the library on TI drills... I had felt like I was swimming onto a plateau and was looking for some technique to work on to get myself to the next level. Watching the olympic swimmers has really helped too, though I was confused to see the 1500-m world record broken without much in the way of bilateral breathing... the stroke looked smooth but asymmetrical somehow. So now I'm armed with all of this info and all of these images and I'm trying to find a rhythm in the lake and it's just not happening; very frustrating. There was a 30-meter stretch at one point where I thought I had found the magic elixir of smooth stroke (look out world record!) and then I turned... never again to find that "sweet spot." I think I know what golfers feel like in their frustrated search for the perfect round.

    And to top it all off, I'm sitting at home tonight and my left shoulder is stiffening up, despite the fact that I've swum less in the last 6 days than I have in any 6-day period for the last three or four months. Am I overtraining or over thinking?
  11. Monday Aug 6, 12

    got a good lunchtime swim in.

    2x150 sw
    100 K

    4 x

    50 fast
    50 recov
    100 build

    2 x 800


    Swim was good. Only problem is how the pool is managed. We had aqua runners in lap swimming lanes. they didn't have the presence of mind to move over to the slow lane. Rather they spent their time in the medium lane.

    Finished the night with Hapkido.
  12. Monday, August 6 - Trying to Build Speed

    Swam with Dave B, Peter, Roger, Charlie and Cameron today. Started following Dave's advice about swimming shorter distances, harder, particularly at the beginning of practice - didn't do anything over 100 yards today.

    50 and 100 Free
    50 and 100 Back
    100 Free
    10x50 Free on :50 (held at :37's)
    4x75 Free on 1:00
    6x50 Back w/paddles on :50
    4x100 Free w/paddles on 1:40 (held at 1:15, last at 1:12)
    50 Free
    8x75 Kick on1:30
    6x50 on 1:00 Free/Back
    8x75 on 1:20 Free/Back (swam with fins trying to incorporate more kick in my stroke)
    50 Back
    12x25 Easy/Hard - Free/Back on :40
    100 Back w/paddles - 1:20
    8x100 Free on 1:40
    2x50 Free/Back

    4800 yards
    100 minutes
  13. Workout 08/06/12:

    by , August 6th, 2012 at 09:29 PM (Maple Syrup with a Side of Chlorine)
    Well, I guess the following qualifies as drylands, so that is what I am calling it.

    Modified aerobic deadlift/shoulder press:
    - 40# x 100 reps
    - 2 sets: each lasting ~ 30 minutes
    - 15 minutes between sets.



    Today was the annual "move the pellets from the driveway to the basement through the bulkhead" day! This year we moved 4 tons total, or 200 x #40 bags, by setting up two folding tables as a ramp over the steps then using a large piece of cardboard that allowed the bags to slide over to the pallets. My son and a kid from the neighborhood manned the topside of the operation, taking turns sending the bags down to me. That meant that I had the fun job of picking up each bag from the ground and restacking them all. It worked really smoothly, and only had one blowout this year (as opposed to 15 or so casualties previously). Works well (pellets are dry and more easily accessible) and I can get the kids to help bring pellets up to the stove.

    I premedicated with Ibuprofen and will redose shortly and I treated everyone to pizza, including buying our neighbor his own pie to bring home. Then my son and I did some outside chores before I built some herb shelves into the kitchen windows and finished framing the bathroom mirror (stuff my wife asked for me to get done before they get home on Saturday). Mission complete!

    Speaking to the mission, the girls are holding up. I spoke to my daughter for about twenty minutes on Sunday before I went to the nursing home service, and she was excited that the team was able to see a cheetah on their safari in the Masai Mara reserve. They saw many of God's creatures (except the elephant) and enjoyed a time of bonding between medical clinics. My wife has a respirtatory/sinus infection but is resting (one team member has confirmed malaria). This week they are holding clinic in the Dandora slum outside of Nairobi - Emma was really shocked when she sent me a quick text today. Google some images and it'll blow you away. Lots of hurting people there, and in addition to the medical care the team is able to offer spiritual care by telling patients about God's love for them.
  14. Sun & Mon, Aug. 5-6

    by , August 6th, 2012 at 08:59 PM (The FAF AFAP Digest)

    I'm at the beach in NC for 2 weeks. I'm not anticipating any very serious workouts, though I will try to get to the YMCA a few times. Today, I did the 1.7 mile pier to pier ocean swim. I jogged 1.5 miles to get to the pier with the current. Swam in late afternoon and it was really rough, got bounced all over the place. Swam a lot of breaststroke around surfers.


    Got thunder/lightening'd out of swimming in the early afternoon. Did 20 minutes of yoga with my sister and a lot of body surfing in the late afternoon.

    I'm sad swimming is over. And horrified that I had to read about the results of the 10,000 meters, which weren't shown on prime time despite Galen Rupp's breakthrough silver medal.
    Swim Workouts
  15. Monday, 8/6/12

    by , August 6th, 2012 at 04:50 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm - up (900)
    300 Drill/Swim - with Snorkel, Fins Paddles
    - Alternate 100 Drill - 50 Swim
    3 x 100 Free/1:50 Build
    3 x 50 Back/1:00 ds
    4 x 25 Fly or Brst/40 Strong
    50 easy

    Main Set: (1500)
    1 x 500/9:00 Build
    -- Broken 200 - 200 100 w/10 sr after each
    -- went 7:55
    3 x 100/1:45 Very Strong
    -- ave 1:33

    1 x 400/7:30 sec Build
    -- Broken 200 - 100 - 50 50 w/10 sr after each
    -- went 6:15

    3 x 100/2:00 Stronger
    -- ave 1:30

    Kick (500)
    10 x 50/1:20 STRONG Kick
    -- 1-5 w/board & snorkel, 6-10 on back, ave 1:10 on all.

    Warm down
    50 easy

    Total: 2950 meters
  16. Mon Aug 6th, 2012

    by , August 6th, 2012 at 02:08 PM (Ande's Swimming Blog)
    Mon Aug 6th, 2012

    Zones are 4 or 5 days away, depending upon if I race on Friday or not and right now I'm leaning towards not. No 1500 or 400 IM for me on Friday. It's a harsh way to begin a meet. D don't fit into my born again sprinter program.

    I've been a bad blogger

    Swam Th, Fri, & Sun, did not swim on Sat, but didn't blog.

    Lifted: Thursday, Saturday, & I plan to lift today, I'm getting stronger, much more than when I started right after nationals.

    Stayed up late last night so decided to wake up at 6:00 instead of 5:10. It helps a little but I need more sleep

    LCM, Mabel Davis pool
    Whitney coached
    swam with chris, Ned, Jim, Larry, David, ...
    6:00 - 7:30 dove in around 6:45
    slept till 6:00 on purpose

    ~ ~ ~ ~

    missed it

    Main Set

    my lane was doing 20 x 50
    I did 6 or 8
    pool was quite warm, no aereator

    assigned: 5 x 200 fr
    did: 5 x ( 25 easy turn in middle, 25 easy, rest, 50 easy speed, 50 easy)

    50 easy
    15 meters fast fl
    15 easy
    15 fast fly

    50 easy

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    My Plans

    2012 South Central Zones

    Meet Info / Entry Form

    Days Till
    Swim Workouts
  17. Saturday, 8/4/12

    by , August 6th, 2012 at 11:40 AM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up (800)
    400 Choice - went free-back by 100's
    200 kick
    200 pull

    Main Set (1500)
    8 x 100/2:00 Alternate:
    --- 100 free Strong
    --- 100 back strong
    focus on good technique, turns, streamlines

    8 x 50/1:15 Odds strong back, Evens breast

    12 x 25/45 Alternate:
    --- Fast fly or free w/breath control
    --- Easy free

    Kick Set:
    4 x 100 Kick/2:30 Desc

    Warm down
    100 easy

    2800 meters

    Had a longer workout planned but then a friend wanted to do a ride up Lamoille Canyon, a 2000' climb in 12 miles, so I cut the swim short in an attempt to save my legs for the ride. Didn't help. I made it about halfway up the canyon before cramping. So I told him not to wait for me at the top and I went back down to Lamoille and sat on the porch of O'Carroll's (local pub) drinking beer until he came back down.
  18. 08.06.12 - Monday workout

    by , August 6th, 2012 at 10:13 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Roger, Charlie and Cameron. I played pickup soccer last night. Fun but exhausting. Kick sets weren't pretty today. We found the workout we used laying on the floor. Roger thought it was from one of the MSA swimmers or coaches. Some things needed modification (like the 8 x 75 on :50) but we followed it for the most part.


    500 Warm up

    2 Times through:
    * 200 Free - 3:00
    * 100 IM - 1:45
    * 100 Kick - 1:45
    * 100 IM - 1:45

    8 x 75 - 1:00
    6 x 50 Free - :50
    4 x 100 - 1:40 Build
    50 Easy

    8 x 75 Kick - 1:30
    6 x 50 Stroke - 1:00
    8 x 75 Swim/Kick/Pull - 1:25
    50 Easy

    12 x 25 Easy/Hard - :40

    Roger, Dave and I stuck around for an extra 800 yds...

    8 x 50 Swim/50 Kick - 1:40 (IM order x 2 for swim, match a different kick w/ each stroke)

    100 Cool down

    (5600 Total)
  19. Dreary, Rainy Day - 08/06/12

    by , August 6th, 2012 at 09:01 AM (Workout Swimmer)
    It is a nasty, dreary, rainy day today. I'd almost think I was in Portland - no hurricane on the forecast, fortunately. ATAC has the next two weeks off, except for the kids going to Jr.Nationals. This means we only get to swim long course for one more week
    It also means I have to swim solo - until Friday, when, hopefully, Marci will join me. Think I'll post a note to my FB tri friends, reminding them of the soon to be lost opportunity & see if I can get them out of bed & over to the pool at 5:30am a couple of times this week!

    400 back/free
    3 x 200 P no paddles, w/snorkel
    400 breast/free
    8 x 50 kick on 1:00
    6 x 200 on 3:10/15
    6 x 100 P on 1:30/35
    200 easy
    Total: 3800 LCM

    Didn't get to do too much due to the weather (thunder/lightning, constant downpour) & have decided to start the P90x training tonight, so I should probably keep it to 4000/day for a couple of weeks!
  20. still nursing the shoulder

    by , August 6th, 2012 at 07:40 AM (Mixing it up this year)
    Used the foam roller and ultra sound on the shoulder last night. Much better day today but still focused on legs.

    I have an ART appiontment on Wednesday so until then only easy arms with one

    500 free loose
    500 free kick w/zoomers

    6x50@1:30 UW DKS w/fins could only make 25m lungs not cooperating
    4x50@1:30 burst fly + cruise free w/fins
    10x50@1:50 w/snorkle as 15m kick/20m swim/15m kick

    500 free kick w/fins good pace on this

    Total 2500 meters