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  1. Tuesday, June 26

    by , June 26th, 2012 at 10:47 PM (The FAF AFAP Digest)

    10 min RC exercises

    600 various

    20 x 25 shooters w/MF
    8 belly DPK (5 kicks) @ :40
    8 back DPK (5 kicks) @ :40
    4 twirling @ :45
    50 EZ

    4 x 50 fly drill
    4 x 50 smooth back
    4 x 50 breast drill
    100 EZ

    4 x 25 long breast pullouts
    100 EZ

    Total: 1750? I thought I did 2000, but can't remember what else I did. Taper senility ...

    15 min hottub

    Massage, 75 min


    Really tough day today -- slept in, easy swim, massage and OT viewing. I think I will venture out to Rockville for possibly my final LCM swim. It's supposed to be sunny and mid-70s tomorrow and then descend into a heat wave later in the week.

    I was bummed to see Coughlin die so badly in the last 25 of the 100 fly. I hope the same thing doesn't happen in the 100 back, but it may.

    As I mentioned on the HIT forum, I found this article about the wedges on the FINA starting blocks: Since I'm pretty flexible, I may try starting out at setting 1. My flight is supposed to arrive at 3:46 pm on Thursday so I should have time to try a couple starts that night. I don't want to do too many, but I'd like to feel comfortable.

    Updated June 26th, 2012 at 10:54 PM by The Fortress

    Swim Workouts
  2. Tuesday, 6/26/12

    by , June 26th, 2012 at 07:44 PM (A comfort swimmer's guide to easy swimming)
    I felt like crap in the water this morning. And I don't know what's happened to my fly but my timing is totally off, to the point that my kick is non-existant! So I spent some 25's just slowing it down and trying to get the arms and legs back in synch.

    And I just feel slow and sluggish in back and free too. I guess this is normal for this point in taper but it's still frustrating.

    I changed and shortened the workout that my coach sent this morning to what I felt like I needed.

    400 choice as 100 free/100 back/100 free/100 kick
    6 x 25 shooters @ :20 RI took more rest - with fins, alternated on belly and on back
    4 x 25 no breath free @ :20 RI - just did 4 and swam with the breathing pattern I will use in the 50 free in the meet, one every 8-10 strokes
    4 x 25 scull

    3 x (4 x 25) @ 1:00
    fly on 1st round, focused on timing and kick instead of speed
    back on 2nd round, free on 3rd round
    1st 25 = burst + cruise
    2nd 25 = burst + cruise
    3rd 25 = EZ
    4th 25 = EZ speed @ 80%
    50 EZ between each round

    200 EZ free

    100 EZ back

    Total: 1500 meters
  3. Tuesday June 26th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Soren coaching

    2 x 100 @ 1:30 free
    4 x 50 @ :50 free
    4 x 50 @ 1:00 IM order
    2 x 100 @ 1:30 free

    6 x 100 @ 2:00 kick w/fins

    Swim with fins:
    1 x 200 @ 4:00 IM
    2 x 100 @ 2:00 IM
    4 x 50 @ 1:00 IM order
    2 x 100 @ 2:00 IM
    1 x 200 @ 4:00 IM

    12 x 50 @ :45 pull w/paddles and buoy

    100 easy

    [b]** 3100 **[/i]

    Darn, I wish my butterfly always felt as strong as it does when I swim with fins
    Swim Workouts
  4. Tue Jun 26, 2012

    by , June 26th, 2012 at 04:55 PM (Ande's Swimming Blog)
    Tue Jun 26, 2012

    Sat trained went around 3k, did 300 in 3:33
    Sun did not train
    Mon Trained

    Nats are 1 week & 3 days away
    FRI 4 IM, 50 fr
    SAT 100 fr, 50 bk
    SUN 50 br, 2 IM

    Whitney Coached
    LCM main pool
    6:00 to 7:30
    swam with Keith, Tyler, Todd, ned, & Chris
    Beside Larry & Jim

    Warm Up (LCM)

    Main Set (LCM)
    assigned 3 rounds (one fly, one bk, one br) of
    50 on 50
    100 on 1:40
    150 on 2:30
    200 on 3:20
    1:00 break
    400 desc 1 - 3
    50, 100, 150, 100 easy (drilled fly in R1)
    400 went 5:40, 5:20, 4:50

    did some easy 50's

    ~ ~ ~ ~ ~

    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 28th, 2012 at 12:33 PM by ande

    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -06/27/12

    by , June 26th, 2012 at 03:02 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 150 2:45
    4 X 100 2:00

    6 X 50 kick 1:20
    #3-6: build second 25 to fast

    1 X 100 swim


    8 X 50 choice 1:15
    #1-4: perfect stroke
    #5-8: descend--#8 @ 100%
    1 X 100 easy swim -

    4 X 100 choice 2:30
    Swim all four at 85/90%

    Set for distance swimmers:
    12 X 50 1:00
    800 or 1500 pace

    Set for others:
    10 X 50 1:15
    odd: easy-perfect stroke
    even: 25 sprint/25 easy

    WARM DOWN: 4 X 50 easy 1:00

    3100/3000 M/Y
    Swim Workouts
  6. Tuesday, June 26, 2012

    by , June 26th, 2012 at 01:07 PM (Workout Swimmer)
    We were lucky with the weather this AM - TS Debby must have moved a bit more quickly or is dissipating over Tallahassee, anyway. There was no rain this am until about 6:10, and then only the lightest of sprinkles. The water was ridiculously cold, at 77F, though. My triceps were rather tired/sore from yesterday morning as it was, and I just felt really tight the whole time. But at least I got a swim in - which is more than I can say for last week.

    600 back/free
    3 x 200 P w/snorkle
    3 x 100 IM w/zoomers
    3 x 100 kick w/zoomers
    3 x 100 IM w/zoomers
    3 x 100 kick w/zoomers
    100 easy
    500 P
    100 easy
    Total: 3100
  7. Monday, June 25

    by , June 26th, 2012 at 11:53 AM (The FAF AFAP Digest)

    Warm up:

    550 various
    8 x 25 shooters @ :40
    6 x 50 fly drills

    Main Sets:


    4 x 25 burst + cruise @ 1:00, fast hands
    50 EZ
    4 x 25 burst + cruise @ 1:00, dolphin on back
    50 EZ
    4 x 25 burst + cruise @ 1:00, dolphin on belly
    50 EZ

    8 x 25
    odds = up tempo free @ :30 (11 high-12 flat)
    evens = EZ @ :45
    50 EZ

    8 x 25
    odds = up tempo back @ :30 (11 high)
    evens = EZ @ :45
    50 EZ

    1 x 50 back @ 100 pace (24)
    200 EZ

    1 x 50 fly AFAP (23 mid, slowish, bad breakouts)
    200 EZ

    Total: 2600

    Acupuncture, 45 min


    Summer is feeling even busier than the school year. I was swamped yesterday with appts, kid stuff and a Monday night meet to officiate. Lil Fort has decided she likes backstroke. I was on a media blackout all day so I could come home and watch the swim and track OTs on the DVR. I must admit I was rooting for Lochte, and it's unclear what Phelps can do to beat him in London.

    10 more days until Omaha. I'm really too busy to think much about taper or how I feel in the water (not sharp yet). Probably a good thing I guess. Plus, I don't have the same expectations in LCM where, unlike Water Rat, I have no aerobic conditioning. Hopefully, I've dragged myself out to Rockville a sufficient amount so that LCM doesn't feel utterly foreign.

    My shoulder feels decent today. And I'm looking forward to a deep tissue later.
    Swim Workouts
  8. 06.26.12 - Tuesday workout

    by , June 26th, 2012 at 09:49 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Ray, Kieth. We followed Ray's workout. I kept his intervals but added yardage or stroke to keep the rest down.

    400 Warm up

    6 x 150 Free - 2:00 (1:50-1:55)
    100 Easy
    6 x 75 - 1:15 (3 x stroke/free/stroke, 3 x IM no free)
    100 Easy
    6 x 25 - :30 (made :15s)
    100 Easy
    6 x 150 Pull - 2:00 (1:42s)
    100 Easy
    6 x 75 - 1:15 (3 x 25 kick/50 free, 3 x 50 kick/25 free)
    100 Easy
    6 x 25 Fly/Back/Br - :30

    200 cool down

    (4100 Total)

    Updated June 26th, 2012 at 10:42 AM by pmccoy

    Swim Workouts
  9. interesting workouts this week

    by , June 26th, 2012 at 08:38 AM (Mixing it up this year)
    With how beaten up with all the weightlifting and pushing myself I expected to feel my usual week 2 of taper. I am feeling it but I am not. By that I mean I don't feel particularly fast but then I cann seem to push thru it easier than in the past.

    The added bonus is my back though still an issue is not as bad this week.

    400 free
    6x50@:20RI shooters w/fins was making full 25m UW
    6x25@:20RI no breath free
    50 EZ
    4x25 scull w/snorkle

    1st 25 burst fly + cruise free
    2nd 25 EZ
    3rd 25 burst free + cruise free
    4th 25 EZ speed 80% don't know if I did this right but my time for #4 from a dead stop mid pool was 20 the same as my burst & cruise
    50 EZ between rounds

    200 EZ

    4x(25 AFAP + 75 EZ) from block odds fly for the 25 evens free focusing on breakouts and nailing finishes also picked it up on the turn and turn breakout
    My last fly felt great but I had to concentrate on keeping my hips up.

    100 EZ

    Total 2300 meters
  10. 4000 SCY

    by , June 26th, 2012 at 01:01 AM (Alex's swim journal)
    I couldn't get my swim in until late today, so I stopped at the YMCA on my way home from work around 7PM. We don't have any outdoor pools open for lap swim that late and I'm not a fan of swimming indoors at this time of year, but we do what we can. I have lost what little speed I had in the last couple of months with my focus on long continuous swims. I need to get back to interval workouts I think.

    The reps weren't that fast, but I gave myself long rests so I could keep it crisp (well as crisp as I get).

    10 x 50 on 1:00 (mostly :41-:42)
    10 x 100 on 2:00 (mostly 1:28-1:29)
    100 breast
    3 x 300 on 5:30 (mostly in 4:55)
    100 breast
    4 x 200 on 4:00 (mostly in 3:20)
    100 breast
    500 in 8:55

    I was slowing down a lot at the end of this workout. But I feel pleasantly fatigued now.

    Tomorrow I should have a chance to get back out to the lake!
  11. Monday, June 25, 2012 5:30pm

    by , June 25th, 2012 at 11:33 PM (Fast Food Makes for Fast Swimming!)
    I did quite a lot of stuff at work today. Lots of installation work, fabrication, and various other stuff in the setup of the new automatic pallet plastic wrapper machine that was installed last week. We still have lots of stuff to do to make our system "work" with it. I'll be busy for a while, as will the others.
    My swimming is just for relaxation therapy now.


    5 x 100 Free @ 1:30
    10 x 50 Kick w/ board @ 1:00 (:50-:51s)
    10 x 75 Free Pull @ 1:00 (:50-:53s)
    50 stretch out

    Main Set:

    I decided to make the following into an "open water" pool workout. No wall pushoffs throughout the swim. My initial starts of each rep were minimal pushoff and I'd just flipturn a couple feet short of the wall and get up and swim. Definitely a lot harder, especially when you're used to have a semi-streamline pushoff every 25 yards!

    50 Free @ :50
    100 Free @ 1:40
    150 Free @ 2:30
    200 Free @ 3:20 (2:31)
    250 Free @ 4:10
    300 Free @ 5:00 (3:50)

    I just went on the :50 per 50 yards to keep it simple. I only looked at my times on a couple of them. Yeah I got plenty of rest, but it was worth it. Lots harder than usual. I will be doing this again as I'm sure it will help me some in my OW swims this summer. I have to make use of where I get to train. I don't have any warm OW around here.


    2800 Yards

    I'll get to work on my Total Gym tonight before bedtime as well. 20-30 minutes or so each night doing various stuff will get me stronger.

    Updated June 25th, 2012 at 11:42 PM by jaadams1

    Swim Workouts , Daily Practices
  12. Workout 06/25/12: evening

    by , June 25th, 2012 at 09:35 PM (Maple Syrup with a Side of Chlorine)
    I did a slightly modified version of Fort's [ame=""]workout #4 (6/11-17/12)[/ame] tonight as time allowed:

    Warm up:
    400 choice
    8 x (25 drill + 25 kick) @ 1:15
    -- 2 of each stroke
    4 x 50 torque drill @ 1:30
    50 EZ

    Speed sets:
    8 x 50 burst + cruise @ 1:00
    50 EZ

    1 x 100 AFAP FR (went 58.3)
    200 EZ

    2 x through:
    -- 1 round free/kick
    1 x 25 @ 100 pace + 25 EZ @ 1:30
    1 x 25 AFAP + 75 EZ @ 2:15
    1 x 50 AFAP + 100 EZ @ 4:00

    8 x 50 @ 1:30
    - 1-4: IM rotation
    - 5-8: Quarter's Strong FR
    100 EZ
    (Solo/Rec/2850yds/65 min)

    I was able to say hi to GregJS tonight during the Monday evening swim - I miss getting there recently as it is more of a social time for me. I was picking his brain on breaststroke tecnique, as I regard him as my coach for for this horrible stroke.

    This was a great speed workout - the intervals are almost spot on for really putting in the effort and getting rewarded with a little rest. Truth be told, I almost did the Lactate Production workout but after I wrote it down it dawned on me that I might have made a mistake. The 100 fast time was really good - not sure when I have gone that fast from a push in a while, and since I am not feeling very speedy of late it was nice to hammer out. I am still trying to balance store rate speed and not cutting my pull short on the fast swims - still more work to go. I don't have a parachute so I just modified that section a bit.

    With work tomorrow I will likely not be able to swim, unless I get out right at 8pm and make the last 15 minutes of masters practice to stretch out. I may not be that motivated, though.

    Oh, for your viewing pleasure, here is a look at the shirts I had made up for my open water swims this year. My yaker Bobby came up with the slogan and my talented sister Jill did the drawing (Bob's mom works for the Army/Navy shop in town and got us a good deal on printing). The Kingdom mountains to the Portland Light ...

    Updated June 25th, 2012 at 09:56 PM by rxleakem

    Swim Workouts
  13. Monday, June 25

    Swam with Ray and Keith - swam in the next lane so Ray and I swam off of each other.

    350 Free
    5x300 Free on 4:30 (4:05's)
    250 Free/Back
    5x200 Free on 3:00 (2:45 down to 2:40)
    350 Free/Back
    5x100 Free on 1:30
    150 Kick
    5x100 Back on 1:45 (with paddles and fins - working the kick)
    50 Free

    4600 yards
    80 minutes
  14. Monday, 6/25/12

    by , June 25th, 2012 at 07:30 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo
    11 Days until Nationals!

    Felt a bit tired and sore when I got up this morning but after a few hundred meters of swimming, I felt pretty good.

    Instructions from my coach sent with this morning's workout!

    #1: Watch Olympic Trials!
    #2: Sleep a lot and avoid stairs!
    #3: And swim at what your body needs that day

    Warm up
    500 free & back ladder
    -- (100 free/100 back/75 free/75 back/50 free/50 back/25 free/25 back
    4 x 50 with paddles/1:15 (25 pull - 25 kick)
    -- Did backstroke with catch paddles

    4 x (25 restricted breathing + 25 EZ)/30sr
    -- did fly with focus on breathing no more than 1 time every 4-5 strokes
    50 easy

    4 x 50 burst + cruise/1:15
    -- alternated free & back
    50 easy

    4 x (25 w/fins AFAP +25 EZ)/1:30
    -- fly-free-back-free
    50 easy

    4 x (25 smooth + 25 up tempo on fast good finish)/1:30
    -- alternated free & back
    50 EZ

    4 (25 distance per kick UW w/fins + 25 EZ)1:30

    200 EZ Warm down

    Total: 2100 meters
  15. TS Debbie 06/25/12

    by , June 25th, 2012 at 03:41 PM (Workout Swimmer)
    Just got back in town yesterday from a wonderful conference in rainy Orlando, FL. Tropical Storm Debbie is not on my xmas card list. Messed with our visit to Universal on Friday, but I snuck a swim in this morning before it got really bad. First day back in the pool since last Tuesday, and I was worried about whether I would feel rested & tapered (ha, fat chance) or way out of shape. It was kinda in the middle.

    600 back/free
    2 x 300 pull
    3 x 200 reverse IM
    6 x 100 kick on 2:15
    100 easy
    4 x 300 on 4:30
    6 x 150 P on 2:15
    300 various cool down

    Total: 5000 LCM

    Not sure how much swimming I"ll be able to get in with the storm this week. Seems like it's stalling over Tallahassee, so we may be doomed.
  16. Workout 06/25/12: noon

    by , June 25th, 2012 at 02:52 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK/200 RIM drill

    Go three times through:
    - 400 Swim
    - 200 Kick
    - 300 Pull with buoy

    1 x 500 Noah's Ark (last 200 cooldown)
    (Solo/Rec/3200yds/60 min)

    As planned, Sunday was laid back for me. Met up with my brothers and sister and our families for breakfast at the old A&W in town, took some pictures, then I went out for two motorcycle rides in the afternoon. We had dinner with my mother-and-sister-in-law at home, then I mowed the lawn. A relaxing day ...

    Today I planned on a long continuous swim with a twist, so I did some SKP's. The middle one I did a 400im out in front, pretty slow but I did it. I plan to get back tonight since Men's Group is on hold for a few weeks and get in more of a HIT-ish workout.
    Swim Workouts
  17. Poll

    by , June 25th, 2012 at 02:39 PM (Chicken's Nuggets)
    With only a week to go until I attempt Stage 7 of the 8 Bridges swim, three questions remain:

    1. Will my nasty, impinged shoulders survive? My guess is, yes they will. Between my two best friends pictured below, a big rubber band and my physical therapist, I think I'm in with a shot;

    2. If my shoulders survive, will my extremely low-mileage training get me there? Yes to that too. Not sure how, but yes.

    and the last and most important question is the only one to which I have no answer

    3. What suit will I wear?

    Clockwise from upper left, we have

    a.the Toowoon Bay SLSC suit that I wore for my fizzled out Catalina attempt. This is the club my nephews and niece do nippers at in Australia, and I've swum there a few times. I owe this suit some redemption. It's as comfy as can be but needs the straps shortened.
    b. a new suit in a nice maroon color.
    c. a fairly worn out but comfy black suit with red piping around the edges. Possibly still full of pollen from the lake because the last time I wore it I got a rash on my chest.
    d. a new Speedo super skinny, super small buttocked suit that I bought recently, hoping I could wear it to even out my tan lines. It has a cut out waist. I don't think my waist is meant to bulge out of the cutouts but it does.
    e. Sparkles the Red. Super comfy, sparkly. This suit has everything. I did get a slight under arm chafe wearing it for 3 hours yesterday.
    f. The Thunder from Downunder (this refers to my thighs, not my heritage). As worn in Kingdom swim and Swim the Suck in 2010. Getting a little worn out, but so am I.
    g. The White Suit.
    h. Rob Aquatics. Veteran suit. No futher explanation needed.

    What'll it be?
  18. Sarasota Y Sharks Masters 5:30 AM Workout -06/26/12

    by , June 25th, 2012 at 02:04 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 200 3:45
    2 X 150 2:45

    1 X 100 kick 2:30
    1 X 100 swim 2:00
    Five times through.

    8 x 50 choice 1:30
    Descend 1-4/5-8
    #4 and #8 are fast.

    6 X 50
    odd: blocks/sprint 20/25 M then easy in
    even: 25 easy/25 build to race finish

    1 X 100 easy swim


    1 X 100 Blocks

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  19. Preparations

    Feed schedule for tomorrow's swim, laminated.

    Bottles and such

    Labeling supplies--I always liked bright-colored duct tape, now I have an excuse to use it.

    Bag of extras, just in case--all clearly labeled should I need a volunteer on the boat to retrive something for me.

    I leave on the train in a couple of hours--it's nice to have everything ready to go!
  20. 06.25.12 - Monday workout #17

    by , June 25th, 2012 at 10:23 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Last night I played soccer. As I got to the field at 6:30 PM, my car thermometer read 103. My thermometer usually reads a little hot but it still looked like it going to be pretty warm. Headed home soaked in sweat and somewhat dehydrated but I had a great time.

    This weekend was my son's first birthday. About a year ago, we were heading home with him from the hospital terrified that something crazy would derail the adoption. Nothing did and we are very thankful for all that he has brought to our lives over the last year. Cake pictures are pretty much all I've got:

    We did a workout this morning. I was pretty tired (and beat up from soccer) but got things going near the end of the workout when I got my back loosened up a little.


    400 Warm up

    4 x 100 - 1:30 (1:15s)
    4 x 100 - 1:40 Kick - 1st 25, last 25, 1st 50, last 50
    4 x 75 - 1:10, 1st 25 fly
    50 Easy

    4 x 100 - 1:25 (1:12-1:15)
    4 x 100 - 1:40 Kick - 1st 25, last 25, 1st 50, last 50
    4 x 75 - 1:10, 1st 25 back
    50 Easy

    4 x 100 - 1:20 (1:10-1:12)
    4 x 100 - 1:40 Kick - 1st 25, last 25, 1st 50, last 50
    4 x 75 - 1:10, 1st 25 fly
    100 Easy

    4 x 100 - 1:15 (1:10, 1:12, 1:12, 1:07)

    200 Cool down

    (4500 Total)
    Swim Workouts