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  1. Tuesday June 19th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Soren coaching

    Warm-up (800)
    1 x 200 free
    2 x 200 IM
    1 x 200 free

    Set I (1200 set / 2000 total)
    8 x 50 @ 1:00 free
    4 x 100 @ 2:00 IM
    8 x 50 @ 1:00 IM order

    Set II (800 set / 2800 total)
    16 x 25 @ :45 kick IM order
    8 x 50 @ 1:00, pull descend 1-4, 5-8, etc

    Wrap-up (200 set / 3000 total)
    200 easy

    ** 3000 yards **
    Swim Workouts
  2. Tue June 19th 2012

    by , June 19th, 2012 at 11:17 AM (Ande's Swimming Blog)
    Tue June 19th 2012

    Nats are 2 weeks & 3 days away
    FRI 4 IM, 50 fr
    SAT 100 fr, 50 bk
    SUN 50 br, 2 IM
    I was planning on driving to Omaha, but need to be home monday morning so yesterday I got my flights.

    Whitney Coached
    LCM main pool
    6:00 to 7:30 dove in 6:09
    swam with Jim, Larry, Paul, & Jason
    Beside Alex Mike, Ned, Tyler todd &

    Warm Up (LCM)
    assigned 3 x 400
    did: 700

    Main Set (LCM)

    4 rounds of
    100 FR fast on 2:15 went 68's & 9's
    50 BK fast on 1:30

    assigned 600 fr
    did 400

    2 rounds of
    100 fr fast on 2:10
    050 fl fast on 1:20

    assigned 300 fr
    did 200 fr

    Assigned: 10 x 100 fr on 2:00 400 pace / best ave
    Did: 1, 3, 5, 7, & 10 strong

    100 easy

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE
    Days Till

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

    Updated June 19th, 2012 at 11:45 AM by ande

    Swim Workouts
  3. 06.19.12 - Tuesday workout #14

    by , June 19th, 2012 at 09:14 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Dave C joined us for a relay at the end of the workout. My back continues to hurt. I've got no flexibility and it is tough to do flip turns. Near the end of the workout, it felt better. If it doesn't get better this week, I'm going to have to get it checked out.


    400 Warm up

    4 x 100 - 1:30 convert Free to kick
    5 x 200 - 3:10 convert Free to fly
    50 Easy
    Made the fly. This helped some since it limited my flip turns.

    4 x 75 Breaststroke - 1:30 (1:05s, finished on 1:00)
    50 Easy

    200 Free - 2:30
    150 (50 fr/50 stroke/50 fr) - 2:30
    200 Free - 2:30
    150 (50 fr/50 stroke/50 fr) - 2:30
    200 Free - 2:30
    3 x 100 Stroke - 2:00
    25 Easy

    20 x 50 Relay from dive - 9:20 (made 9:41)
    Didn't get any splits but I think I was going :27-:29.

    125 Cool down

    (3800 total)
  4. nice recovery day....i like this.....

    by , June 19th, 2012 at 07:33 AM (Mixing it up this year)
    Back was much better today but then again I am going to keep my evening ab work going to help with the back in the mornings.

    Got a little confused after the warmup and start in on part of yesterdays workout but quickly realizedd my error and got back on task.

    600 free withsome 1 arm fly mixed in the middle
    6x(25 drill + 25 kick)@:30RI

    2x thru:
    100 dolphin kick on back w/fins
    2x100@2:00 free w/paddles DPS kept at 35 per lap
    4x50 drill IM order

    4x(25 up tempo/easy speed free +25 EZ)@1:30 held 49's
    4x(25 up tempo/easy speed fly + 25 EZ free)@1:30 held 55's my fly felt nice and loose and kept my hips up
    200 kick as 25 up tempo/easy speed kick free + EZ breast kick
    200 free EZ

    Total 2700 meters
  5. June in the lake

    by , June 18th, 2012 at 11:56 PM (Alex's swim journal)
    I've spent most of the last two weeks just getting accustomed to swimming in the lake again, after nine months exclusively in the pool.

    Very different without the black line! And I'm realizing that my streamline and push off the wall are helping me a lot every 25 yards. The lake I'm swimming on (Lake Andrea) is owned by the municipality and has an ordinance against open water swimming, so I'm trapped inside the lap swim buoys... 16 laps for a mile... 32 wall-less turns every mile slows things down a bit.

    One thing I've enjoyed is getting used to the chop and churn when the winds kick up on the late afternoon swims. I want to be prepared for as many contingencies as possible and so I'm enjoying the challenges when they present themselves.

    Also have enjoyed the water temps around 70, instead of the 78-80-degree indoor pool setting at the YMCA pool. The triathletes are mostly still wearing wet suits, I think it's probably too warm for that. Water feels perfect to me at 68-72 degrees. I asked one guy and he said he wore the wetsuit more for the extra buoyancy.
    A wet suit would be nice if I were swimming in Lake Michigan right now.

    I've mapped out a few courses on a couple of other lakes farther west, without "no swimming" ordinances. The longer drive makes them much less convenient, but it will be nice to be able to swim continuously without having to turn 180 degrees and lose all that forward momentum.

    I did 3000 yards at the Y today on my way home from work, because I couldn't get to Lake Andrea; I felt like I had "auto-pilot" on... not having to navigate!

    Looking forward to the 5K this coming weekend!

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  6. Monday, June 18, 2012 5:30pm

    by , June 18th, 2012 at 10:30 PM (Fast Food Makes for Fast Swimming!)
    Got to the YMCA hoping to get a spot in the lap lanes, since they were only going to have 2 available during the summer due to swim lessons. I was in lap swimmers, so I had my choice (the non-wall lane).

    I got swimming with not much thought as to what I was going to do, and after getting started, found out I felt like crud and wasn't very motivated to do very much intensity today.

    400 Free
    400 Free Pull
    400 IM Drill
    8 x 50 Kick w/ board @ 1:00 (:50s)

    "Main" (only because I actually tried)
    8 x 50 SDK on back w/ long fins @ 1:00 GO FAST (held :27/:28s)

    100 EZ

    20 x 50 Free Pull
    • 5 @ :55, 5 @ :50, 5 @ :45, 5 @ :40
    3100 Yards

    I think I'm just going to be swimming 3 days a week for the summer, which is plenty for maintinence swimming. I do have a 1500 Free in two weeks, but I can cruise that without too much problem. It's not like I'm trying to be the best...just get a swim in for the season. I've also signed up for another OW swim this summer (making 2 total) in Sandpoint, Idaho the first weekend in August. It'll be one of those "I did it" kind of swims vs. the serious guys trying to win the race (those age group kids will lead the pack). Maybe I'll attempt to do some sort of dryland work this summer, P90X, Total Gym, pushups, situps, etc. Maybe...
  7. Workout 06/18/12:

    by , June 18th, 2012 at 08:49 PM (Maple Syrup with a Side of Chlorine)
    Today I was able to meet up with GregJS near his home, just over the Green Mountains from me, to take a dive into the Harriman Reservoir for a long swim. I took up his offer to paddle as we embarked on a 2.5-3 hr swim, and it worked out that today was the day. I slathered on a total of two coats of the Coppertone kids spf50 (with zinc oxide) and headed out from the house.

    Click image for larger version. 

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    I met up with Greg at 1:40pm and we headed to the Oxbow Boat Launch area right off Route 9. I was interested in putting my feeding schedule to the test during a long swim, and also trying the storage and method of feeding. I have The Big Bobber cooler and have found that it does float in the water while fishing, so I roped it onto the kayak thinking that it would just float along. Well, it didn't. A few minutes after starting our swim around 2:30, I noticed that Greg had not caught up to me. I looked back to see the bobber sinking as it filled up with water! Must have been the force of dragging it through the water that did it in. It so happened that it sat comfortably over his lap on the kayak (minus the extra water, of course) and didn't impede paddling, so he just ported it that way for the rest of the swim.

    It was another glorious day for a swim. The water was clear and clean, with visibility to about 8 feet. The sun was shining high above through the blue skies, occasionally hiding behind a passing cloud. Air temp was around 74, water temp perceived at 69. We swam into a headwind the first half of the swim, as well as some passing swells from powerboats. Overall, not very busy on the lake and we picked out objects ahead to swim to.

    Here is a link to the path of the swim. We made it withing sight to the first island and decided to turn around and head back. Swimming from the eastern to western bank was perhaps the most scary part of the trip, as boats were coming in both directions. I used it as a midway sprint to lessen our exposure, and it turns out the boats stayed away until we were on the other side.

    I again used my safe swimmer buoy and experienced no issues with it. It did tug a little more today when the chop on the lake increased, but not to the point of being a distraction. It was fun swimming the reservoir, as there were no weeds to contend to . The only freaky thing was the random, but regular bubbles rising up from the abyss. I convinced myself that these were from the decomposing plant matter at the bottom of the lake, and not a snapping turtle or sucker-fish. Greg confirmed that the Harrimonster was reeled in at some point in the past few years, but could not fully confirm that it did not leave a spawn that might be following me.

    Ended up swimming 4.42 miles in just under 2 hours 28 minutes (1.8 mph pace). The feedings went well, although I am going to change the first hour to include a half feed of carbohydrate and electrolytes - I was really craving the salty stuff and didn't taste it until the 2nd hour. I was really fortunate that Greg (THANKS GREG!) was able to take time out of his day to slowly explore the Harriman with me, as well as let me borrow a cap (since I forgot mine). Great day for a swim all around!

    Oh, graduation was also a real blessing over the weekend. Emma's ceremony was not too long nor boring, and she went to the "all night party" as we rolled some deli meat and got prepared for her party on Saturday. Lots of family and friends came to enjoy the sunny afternoon, which included a bouncy house that only tipped over when I was in it. I also had a relaxing Father's Day, which included a hammock assembled by the kids and Lena, and a campfire and smore's at night. Adding to that, my big brother Bryan and family are visiting from Washington State for the week, so it has been fun catching up with them (including my ten-month-old niece).
    Swim Workouts , Open Water
  8. Monday, June 18th - Getting Better

    Swam with the Fogg family and Keith today. The fast guys (Peter, Dave, and Dave) were a lane over. Felt much better today - was swimming faster and holding my pace - even after having bacon cheeseburger, fries, onion rings, pizza, milkshake and more ice cream on Father's Day!! I only weighed 3 pounds more Monday morning than Sunday morning.

    4x100 on 1:30
    5x200 on 3:00 (2:37 - 2:40)
    5x50 Back on 1:00
    5x200 on 3:00 (2:42 to 2:45)
    5x50 Back on :50
    5x100 on 1:30 (1:15 to 1:20)
    100 free
    3x100 on 1:30 (1:17 to 1:20)
    5x100 Back Pull on 1:40 (under 1:30)
    2x100 Free Pull on 1:30

    4500 yards
    80 minutes
  9. Monday, June 18

    by , June 18th, 2012 at 04:02 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    10 x 25 shooters on back w/fins @ :40
    5 x 50 caterpillar fly drill @ 1:10
    3 x 50 torque drill w/paddles @ 1:30
    50 EZ

    Speed Sets:

    3 x (5 x 50 w/fins) @ 1:30
    round 1 = dolphin kick on belly, 10/12/14/16/18 kicks fast + cruise
    round 2 = breast, 4/5/6/7/8 strokes fast
    round 3 = dolphin kick on back, 10/12/14/16/21 kicks fast
    -- did a 25 AFAP on the last one, high 8-9 flat
    50 EZ between rounds
    -- had a mini break in there to commiserate with another masters swimmer b/c a noodler was complaining about splashing
    -- wanted to do one round free but my shoulder hurt

    25 EZ

    1 x 50 fast backstroke @ 90%/100 pace from blocks, rolling start
    -- 29 high 30 flat
    -- was pissed at myself that I spaced out and only did 14 SDK on the second 25
    200 EZ

    1 x 50 AFAP backstroke from the blocks, rolling start
    -- 28 high-29 flat
    175 EZ

    1 x 50 AFAP dolphin kick w/board & fins
    -- 24 high
    200 EZ

    Total: 2950

    30 minutes RC/scapula exercises


    I took the main sets from Workout #5 on the HIT forum: [ame=""]U.S. Masters Swimming Discussion Forums[/ame]. I'll do #2 tomorrow and either #1 or #3 on Wednesday.

    I'm rather annoyed that my shoulder feels worse the last couple days than after PRP last week. (Banging head against wall.) I feel like I can't miss even one day of RC exercises without consequences. I also slept on my shoulder and tossed some last night, never helpful, and maybe why it hurts.

    I've been so busy lately that I didn't really realize it was taper time until I had to post the HIT workouts. With this workout down, only 17 days to go!

    Updated June 18th, 2012 at 10:45 PM by The Fortress

    Swim Workouts
  10. It's Taper Time!!

    by , June 18th, 2012 at 01:28 PM (A comfort swimmer's guide to easy swimming)
    Monday, 6/18/12

    SCM, Solo

    18 days to Nationals! Started taper this morning!

    Warm up (1150)
    400 choice - did 100 free/100 back...
    6 x (25 drill + 25 kick)/1:15
    - for drills I did 2 free, 2 fly, 2 back
    6 x (25 UW SDKs with fins + 25 ez kick or free)/1:15
    - with zoomers, kicked 20 SDK underwater then dolphin on surface to wall, swim free back
    2 x 50 DPS back w/paddles/1:00 - with catch paddles
    50 EZ

    Main Set (1425)
    6 x 50 burst + cruise back/1:15 ( work on spin out at breakout)
    - all back, 12 SDK to breakout, 45-50 on these
    100 smooth

    1 x 25 AFAP from blocks, focus on breakout
    - fly, time was 16
    100 EZ

    2 x 100 broken AFAP with fins (zoomers)/7:00; break :15 @ 50
    - went 1:10, 1:09
    200 ez after each one

    1 x 100 broken back (no fins) off blocks
    ----break :15 @ 50, then :15 at 75
    - went 1:20

    200 ez

    Total: 2575 meters
  11. Sarasota Y Sharks Masters 5:30 AM Workout -06/19/12

    by , June 18th, 2012 at 12:19 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 150 2:45
    2 X 250 4:15
    4 X 50 faster 1:00

    5 X 200 4:20
    100 kick/100swim

    8 X 100 2:00
    Pull free or swim IM

    2 X 200 Broken @ race pace 7:00
    #1: Broken :10 @ 100
    #2: Broken :10 @ each 50
    1 X 100 easy swim -

    3 X {start-turn-finish drill

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  12. Boy my arms are tired today - 06/18/12

    by , June 18th, 2012 at 10:01 AM (Workout Swimmer)
    Boy my arms are tired today. The last set nearly killed me off - I was not able to keep up the pace like I wanted too - a nasty reminder that I've let myself slack off too many days & am now not in any shape at all.

    600 back/free
    4 x 150 Pull with snorkle (which nearly drowned me)
    6 x 100 stroke/free on 1:50 (breast/free on first 3, back/free on last 3)
    12 x 50 kick on 1:10 (w/zoomers)
    300 drill/swim by 50's, choice of stroke
    Two Demont sets:
    400, 300, 200, 100 on 1:40 base (catching time at the 300, 200, & 100) making the second set faster than the first
    200 easy

    Total: 4900LCM
  13. Mon June 18th 2012

    by , June 18th, 2012 at 09:51 AM (Ande's Swimming Blog)
    Fri June 15th 2012

    Sat swam LCM
    Sun did not train

    Nats are 2 weeks & 4 days away
    Entered: 2 & 4 IM, 50 fr, br, & bk; & 100 fr

    Whitney Coached
    LCM main pool
    6:00 to 7:30 dove in 6:03
    swam with Larry Jim, Whitney,
    Beside Mike, Ned, Tyler todd &

    Warm Up (LCM)
    10 min sw, 8 min pull, 6 min kick

    Main Set (LCM)

    10 x 100 on 1:30
    held 1:15's & 16's


    8 x 100 on 1:30
    held 1:15's & 14's


    6 x 100 on 1:25
    held 1:15's & 16's

    4 x 100 on 1:30 DPS

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE
    Days Till

    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Swim Workouts
  14. 06.18.12 - Monday workout #13

    by , June 18th, 2012 at 09:07 AM (Pete's swim blog)
    Swam w/ Dave and Dave. I played soccer last night leaving my back in a wreck. Had a lot of fun but I'm getting to where I need to evaluate whether or not the pain the next day is worth it. Complaining aside, I limped in to the pool to see if I could straighten it back out. I'm feeling much better after a good workout.


    400 Warm up

    200 Free - 3:00
    2 x 100 IM - 1:45
    100 Pull - 1:30
    2 x 100 IM - 1:40
    100 Pull - 1:30
    2 x 100 IM - 1:35
    100 Easy
    Dave and I pushed the Free pretty hard (2:22 I think). We kept the IMs on about 1:20 but eventually I faded and fell back to 1:25s.

    200 IM - 3:00 (2:48)
    7 x (100 Free + convert 25 kick/75 free -> 100 IM Kick -> 25 Kick/75 free: 200 total)
    200 IM - 3:00 (2:50)

    10 times through:
    * 100 Hard - 1:10
    * 50 Easy - 1:10
    On #4, my right calf cramped up badly. I usually don't get calf cramps while swimming. Usually it is my foot that has problems. Switched to pull to alleviate my calf issue. Held 1:02s. Made 1:00 on the last two.

    No cool down - went over time and got kicked out to make room for the age groupers practice.

    (4650 Total)
    Swim Workouts
  15. time for TAPER!!!! YEAH!!!!

    by , June 18th, 2012 at 07:47 AM (Mixing it up this year)
    I ended up scrtaching my events on Saturday but did swim Sunday. The 100 back was a bust but I had fun doing it and learned alot from watching some great swimmers.

    I have found the last few days my quads and hamstrings have been cramping some. Need to use the compex recovery setting more.

    Was very slow today but was able to match my last 50 free meet time untapered so I guess that is good.

    400 free
    6x(25 torque drill + 26 kick w/paddles as board)@:30RI
    6x(15m UW SDKs w/zoomers + 25 EZ free)@:30RI
    2x50@1:30 DPS free w/paddles 35 strokes per 50
    100 EZ

    6x50@1:15 burst + cruise
    100 smooth

    50 AFAP from block free went :37
    150 EZ

    50 AFAP from block fly went :47
    150 EZ

    500 EZ drill/kick/EZ

    Total 2400 meters
  16. Sunday June 17th - PM Weights

    Body weight (165 lb.) + 10 lb., 10 sets of 3

    Dumbell shoulder press
    10 @ 25 lb.
    10 @ 25 lb.
    10 @ 25 lb.

    Standing barbell press
    10 @ 50 lb.
    10 @ 60 lb.
    8 @ 60 lb.

    Front 1:00
    Left and Right side :45

    Box jumps
    2 sets of 10
  17. Sunday June 17th - Swim

    At home with Susan.

    Warm-up (1600)
    2 x
    * 4 x 100 free @ 1:50, 1:40 by set
    * 4 X 50 drill, IM order
    * 4 X 50 kick, IM order

    Set I (2400 set / 4000 total)
    2 x
    * 400 pull on 6:00 (went 5:10, 4:52)
    * 3 x 200 free on 2:55
    * 4 x 50s stroke on :55

    Wrap-up (200 set / 4200 total)
    200 easy

    ** 4200 **


    I stayed up until 1:30 this morning watching a silly show with my daughter, so I wasn't pleased when I didn't go back to sleep after my wife's alarm went off at 6:30. Susan and I had already planned to swim at 9:00, so I dragged myself out of the house and swam but I was never able to get into this workout .
    Swim Workouts
  18. Saturday June 16th - Swim

    At home with Susan and Richard.

    Warm-up (1200)
    200 swim
    3 x 100 @ 1:50 50 catchup / 50 swim
    3 x 100 @ 1:45 25 catchup / 75 swim
    3 x 100 @ 1:35 swim DPS

    Set I (2300 set / 3500 total)
    4 x 25 @ :30 free drill
    4 x 100 @ 1:35 DPS free, work turns and streamline
    4 x 25 @ :30 stroke drill
    4 x 75 @ 1:15 drop-out IM
    4 x 25 @ :45 no-breather
    4 x 50 @ 1:00 kick, 25 fast + 25 easy

    500 pull with buoy and paddles
    2 x 100 @ 1:30
    2 x 100 @ 1:25
    2 x 100 @ 1:20

    Wrap-up (500 set / 4000 total)
    6 x 50 hypoxic @ :30 sec rest
    200 easy

    ** 4000 yards **


    It was a beautiful, sunny Saturday morning and the pool was surprisingly full. People kept stopping by to chat, so this workout took forever. I originally planned for the "4 x ..." pieces to repeat twice, but it was getting late so we bagged that and improvised the 500 and 100s.
    Swim Workouts
  19. Sunday, June 17

    by , June 17th, 2012 at 09:36 PM (The FAF AFAP Digest)

    RC exercises, 25 min

    -- Skipped these for 2 days and my shoulder could feel it. Grr.

    Stretching/Yoga, 35 min


    That was it. That was absolutely all I could squeeze in this action packed weekend. Don't feel rested though, the opposite actually from lack of sleep. The weekend was all about Lil Fort (track champs and soccer tournament) and Mr. Fort (father's day). Lil Fort ran 2 PRs, grabbed a gold medal in the 3000 and qualified for Nationals in late July. She has a lot of endurance for someone who doesn't really train. I guess that's the way it should be at her age.

    No rest for the weary. Our 6 week summer league season starts in earnest tomorrow with our first meet. However, it will be a quieter week around the house with Teen Fort shipped off to rowing camp in Boston.
  20. Rowing workout

    Today I did a rowing workout at the Y with Mr. Addict. It was my first row since before the Arizona lake swims back in early May, and my goal was to get in some decent work while easing myself back into erging. I chose a 1/2/3/4/3/2/1 pyramid (numbers are minutes of hard rowing), with 2 minutes of rest/easy rowing between each piece, with the goal of starting out relatively easy and descending my pace throughout the entire set. Heres how it turned out:

    10-minute warmup (easy rowing, drills, 3 x power 10s (ie 10-strokes-of-harder rowing) at increasing stroke rates)

    Stretch + input workout in monitor

    1:00 hard row [maintained 2:33/500m pace, 28 spm]
    2:00 active rest
    2:00 hard row [2:25.9 avg, 26 spm]
    2:00 active rest
    3:00 hard row [2:19.9 avg, 27 spm]
    2:00 active rest
    4:00 hard row [2:16.9 avg, 27 spm]
    2:00 active rest
    3:00 hard row [2:13.7 avg., 27 spm]
    2:00 active rest
    2:00 hard row [2:09.3 avg., 29 spm]
    2:00 active rest
    1:00 hard row [2:00.9 avg, 29 spm]
    2:00 active rest

    One thing I like about rowing workouts is that its easy to do them with others even when abilities are pretty far apart. Mr. Addict and I were able to sit side by side on the rowing machines, and stroke in synch with each other for the entire workout, even though hes a much stronger rower than I am. We also approached the workout very differently, even though we were doing the same work and rest intervals. He chose to keep his speed for each piece relatively even, with the goal making the on-the-way-down pieces slightly faster than their earlier counterparts, all while keeping them all under 1:54. (He managed the latter, but just barely missed on the former, going 1:49.8, 1:53.4, 1:53.6, 1:53.9, 1:53.7, 1:52.7, 1:49.0). I felt like a bit of a slacker in comparison! But I achieved what I wanted to today, and am happy to get the rowing reestablished as part of my workout routine.

    Afterwards I did some light weights and stretching. Now off to enjoy the rest of a beautiful summer afternoon in the city!