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  1. 6/6/11 Solo Swim

    Well I started the week off by getting up a half a hour too late. I did make it to the pool and got a quick swim in. Felt really good once I woke up. Shortened my planned workout and decided to really work the stroke portions. I have been too close to the wall lately on my back turns and my legs have been scrunched up. I am blaming it on the fact that my underwater work has improved.

    300 Choice
    200 Pull
    4 x 50 @ 60 Kick Descend

    50 free
    2 x 50 bk
    100 free
    2 x 100 bk
    200 free
    200 bk
    2 x 100 free
    100 bk
    2 x 50 free
    50 bk

    100 EZ

    200 breast build

    200 w/d
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  2. Mon Jun 6th, 2011 LCM tough one

    by , June 6th, 2011 at 10:18 AM (Ande's Swimming Blog)
    Mon Jun 6th, 2011 LCM

    Sunday: did not swim or lift

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool LCM
    6:00 - 7:30 dove in 6:07
    wore B70 training suit jammer
    swam with nate, Mike, chris, Brandon & James s
    beside Larry, Sharon, Kristyne, & Jim


    WARM UP
    4 x 300, went around 800

    Main SET: LCM

    10 x 200 on 3:00 pick a pace and hold it
    before I started I though I could hold around 2:30
    went 2:33, 2:31, 2:30, 2:29, held seveal 2:28's, 2:26 on 9, & 2:24 on 10

    100 easy k

    10 x 100 on 1:30 pick a pace and hold it
    held 12's & 13's, went 1:10 on 10

    100 easy k

    10 x 100 on 0:45 pick a pace and hold it
    held 35's & 6's went 32 on #10

    150 easy

    25 strong
    25 easy

    Meets

    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    will probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays

    Updated June 7th, 2011 at 10:25 AM by ande

    Categories
    Swim Workouts
  3. My son is doing a curious thing

    by , June 6th, 2011 at 08:53 AM (Pete's swim blog)
    I've been teaching my 7 yr old daughter and 5 yr old son how to swim over the last few weeks. I've never taught anyone how to swim but both seem to be doing fine and my patience is holding up. I've tried pretty hard to get them to do a "crawl" arm motion and both give it a try but revert back to a simultaneous arm pull. My daughter pulls outward and recovers similar to breast stroke. My son pulls down and recovers outward with his hands under water. Yesterday, he started doing a simultaneous arm recovery over water. He still flutter kicks and it is more of a 2 down/doggie paddle kind of stroke but he moves along pretty good for being 5. For now, I'm just going to let him have fun with it and see where it goes.

    Short swim today... relatively speaking. Only 4700 Meters. Kicked out by the age groupers.

    Warm up
    400 Free
    300 Kick
    200 IM
    400 Free

    200 Kick
    4 x 50 IM Order
    200 Free
    4 x 50 Reverse IM Order
    200 Kick

    4 x 100 Pull - 1:30
    4 x 100 Down IM/Back Free
    2 x 100 Pull - 1:30
    4 x 50 IM Order
    100 Easy

    4 x 100 - 1:35
    200 Pull Back/Breast
    2 x 100 - 1:40
    4 x 50 IM Pull

    100 Cool Down

    (4700m total)
    Categories
    Swim Workouts
  4. No energy today and stroke felt bad

    by , June 6th, 2011 at 07:35 AM (Mixing it up this year)
    I just had no energy today but I still tried to do a sort of sprint workout. My stroke felt bad and my kick was not good.

    I also get annoyed when I am in a set and someone resets the clock so I don't know what I swam or what my real interval should be.

    1000 Free broken 1,2,3,4,1,2,3,1,2,1@:10R
    4x50@1:15 Free kick w/snorkle held 1:10's first one I was not sure about since someone reset the clock
    6x100@2:00 Back w/paddles held 1:51's
    200 Free kick vary the depth each 25 on 25 on surface/25 just below surface/25 deep
    5x100@2:00 Free sprint 15 meters into and out of the turn held 1:43's here, stroke did not feel fast
    500 Free broken w/snorkle 4,3,2,1@:10R

    Total 3000 meters
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  5. Apple Capital Meet (USA-S) - Sunday's Results

    by , June 5th, 2011 at 09:58 PM (Fast Food Makes for Fast Swimming!)
    I am beat tired right now after a long 3 day weekend. I'm just thankful that the meet was right here at home, 2 miles away.
    I swam some good times today, though not as fast as I wanted, but I did have fun! Here it is:

    50 Free: 27.58 (.18 slower than last year)
    I'm not a sprinter, plain and simple. I could whine about have lane 1 (which did suck) mainly because I only breathe to the right and all my competition was to the left. Plus, lanes 2 & 3 were empty, so I was really on my own out there.

    100 Fly: 1:05.32 (.3 seconds faster than meet 3 weeks ago)
    30.1/35.2
    I wasn't breathing enough on my first 50 and it got my on the 2nd length. I did end up getting 2nd overall in the race, so that made me feel good, and I was only 0.3 seconds away from being the grand champion!!
    [nomedia="http://www.youtube.com/watch?v=YeaHXAPRPwc"]YouTube - ‪6-5-2011 100 LCM Fly - Apple Capital USA-S Meet‬‏[/nomedia]


    200 IM: 2:32.90 BEST TIME!! by 1.4 seconds.
    30.1/41.6/46.9/34.1
    I felt sluggish through the whole race until the freestyle and then I couldn't quite run down the leader of my heat but I was close.

    200 Free: 2:22.5*** (play around race)
    My final 50 split was a 33.9, which of course I did FLY on. I took the first 150 easy, flipped and went for home AFAP Fly. I almost ran down one of the kids on the last length too.
    I was so beat tired at this point before the race that I didn't think I would be able to pull out a truly fast 200 Free that I'd be happy with, so I did it this way instead. I enjoyed the "roar of the crowd" as I was swimming it. I could here them cheering me on for what I was doing.

    We had many adult swimmers in the meet this weekend. Some are USMS, and some are not. It was good to see so many adults coming out for the USA-S meets. I had a lot of random adults coming up to me talking about why I am doing it,, etc. And just like PWB...I love to race.

    Updated June 5th, 2011 at 10:04 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices , Meets
  6. Short Sunday

    by , June 5th, 2011 at 09:35 PM (Swimming, Life, and Other Stuff!)
    Today was a workout not really worthy of a blog but I'll post it just to keep myself in the habit:

    Venue: Forest Park Long Course Meters w/Nasti's
    **200 ez free warm-up
    **Super 2,000 (100/ 200/ 100/ 300/ 100/ 400/ 100/ 300/ 100/ 200/ 100 *done on 1:00 per 50 interval
    **6 X 100 Freestyle @ 2:00
    **200 IM cooldown

    3,000 LCM

    I got a 6 cd set from Lululemon called "Blissology Project". The set consists of meditation, yoga, and lifestyle suggestions. I'm hoping I like it; it wasn't a bargain.
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  7. Pool tourism outing

    Today I swam pool I’d never been to before. Several years ago, a few of my masters swimming friends came up with the concept of pool tourism, which involves getting together at an unfamiliar NYC pool, doing a short workout there, then hanging around afterwards to eat and explore the neighborhood a bit. There were 9 of us for today’s outing to Roosevelt Island, which is located in the East River and accessible from Manhattan by either subway or by a short and scenic tram ride. Once there, we visited an indoor pool in the Sportspark facility. Here’s what its website had to say:

    Our recently refurbished, handicapped accessible, Olympic-style pool is available for lap-swimming seven days a week. With life-guards on duty, the pool sits amid stadium seating, giving the vital adult swimmer an ambiance of competition for their laps or energetic kids added grandeur to their play. Kickboards and other supplies for specific swim exercise are available poolside. Locker rooms are available for men and for women with showers and lockers.

    I had planned to take the tram over, but crosstown traffic was gnarled by a parade on 5th Avenue, so I ended up taking the subway. Once there, it was a short walk to the Sportspark (the island is pretty small). We all paid our $7 entry and filed into the pool.

    “Olympic-style” turned out to mean a 6-lane, 25-yard pool with lane lines. There were backstroke flags and a pace clock, as well as a stepped seating area on one side, as promised. The depth ranged from about 4 to 8 feet, and the water temp was around 83. The best thing about the pool was the light—there were windows all along the top of the south wall, and the ceiling had translucent plastic panels that let in sunlight. To swimmers used to Manhattan’s dim basement pools, that seemed like a splendorous wonder.

    The pool was not at all crowded, and the friendly staff seemed pretty amused about our visit. Our group piled into 2 of the 3 lap-swimming lanes (the others were set aside for family swim and kids lessons). We did the following “workout”:

    600 scy warmup

    About 8 x 50 various [We picked themes for these 50s that would celebrate various aspects of Roosevelt Island’s history.]

    FDR presidency set:
    4 x 50 @ 1:00
    4 x 50 @ :55
    4 x 50 @ :50
    1 x 50 @ :45

    Octagon set: 2 x 100 IM @ 2:00 [The Octagon is one of RI’s iconic buildings. This set involved 8 lengths of swimming.]

    50 feet-first scull

    That was it—although the workout doesn’t seem like much to look at, the chatting/swimming ratio was pretty high, so the workout actually took a respectable amount of time.

    Once we showered and changed, it was time for a picnic. We sat out by the East River and enjoyed sushi, fruit, homemade cashew butter, panini, cookies, and other treats. There was a guy fishing right near us—he had about a dozen poles set out. I only saw him catch one little 8-inch fish, which he threw back. He also cut the head off a big fish he was cutting up into bait and threw it far out into the river. I stopped watching after that, since this is a section I’ll be swimming in a couple of weeks. We did ask him a bit later what he had been fishing for. Stripers and bluefish was the answer. He also claimed he had caught a 26-pound striper in that spot last week, and held his hand about 3 feet off the ground to show us how big it was.

    On the way home I finally got to ride the tram, and liked the idea that today I had gone both under the river and over the river, and that I’ll soon get to swim in the river!
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  8. Sat with the team

    Spent the entire day with the team today. After practice they all went to breakfast and then to the beach for the day. I skipped breakfast because I needed to get home to help the wife get my two girls ready plus two friends that were going also. Have you ever tried to get out the the door with five women?

    I really felt the my lack of swimming lately at practice today. School is now out so I will have more time to refocus myself. I have three weeks to get it all back before our LCM state meet. Plenty of work to do!

    Practice went like this...

    300 Choice

    12 x 50 @ 60
    1-6 fly/back by 25
    7-12 breast/free by 25

    5 x 200 @ 2:40 (90%)

    100 EZ

    10 x 100 @ 1:30 (90%)

    12 x 50 pull
    1-4 back @ 60
    5-8 free @ 50
    9-12 fr @40

    200 w/d

    3900

    Our team is participating in the Swimming Saves Lives program next week by offering free swim lessons to those would need it. I was surprised at how the slots filled up so quickly. I am really pumped to be a part of this. Because of this my plan is to shake my tail out of bed and get my pool time in before work since I will be busy with lessons each night after work. It is a shame that people don't know how to swim especially living so close to water. Can't wait!!!!
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  9. Tipping Point

    by , June 5th, 2011 at 01:22 AM (Swimming, Life, and Other Stuff!)
    OW swimming in not for the faint of heart. I've enjoyed a few 5K's, 2 miles, and 1 mile ow swims in the last couple years. I had a bad Big Shoulder's last year followed by the horror of Fran Crippen's untimely death during an ow event. I decided I didn't want to do it anymore, In fact last week whilst completing a solo workout I was trying to figure out who could replace me in a mixed relay team (5K) each in 2 weeks.
    I was headed to the Monon this morning to swim with a buddy, she didn't show. I randomly decided to drive up to the lake since 2 of my fav swim buddies were due to start a swim in 40 minutes. I'm so happy this series of events caused me to end up at the lake with Byron and craig! We had a delightful 2.3 mile swim. After the first mile I loosened up and felt amazing! The water was a sparkling 75 degrees and fairly clear for Morse. We even bumped into Jim Barbour in the middle of the lake; he's swimming the 25K without tapering and following up a couple weeks later with the Straits of Gibralter swim. Next week we'll do the whole course out there and be totally ready on race day! I'm back in the saddle and happy to be there!
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  10. Apple Capital Meet (USA-S) Saturday's Results

    by , June 4th, 2011 at 11:21 PM (Fast Food Makes for Fast Swimming!)
    Today was a looooong day. Warmups were at 11:00am, with the afternoon session starting at 12:00pm. It's 8:00pm right now. The only thing that saved me was the 2 1/2 hours after the 100 Free that I spent at home staying out of the sun.
    All my events in USA-S I swim as exhibition so as to not take away any placing points or awards from the kids/teams. I'm just swimming for the times.

    My 1500 from last night I was the 5th fastest time (and was not chicked).

    100 LCM Free: 1:00.10 (previous best 1:00.11) BEST TIME!! NEW LMSC RECORD (by .01)
    28.5/31.6
    Was 12th place (I was chicked by 1 female - Shari Hart, 40 yrs old from the PNA - 59.96 Good job to her!!
    Going out I felt great, but coming home I was breathing every stroke, and my legs were burning on the last 25. Wanted under a minute soooo bad.

    50 LCM Fly: 28.87 (previous best 29.00) BEST TIME!! NEW LMSC RECORD (by .13)
    Was 5th place
    I found that as long as I kept my head down I was fast...whenever I took a breath I could feel the brakes being applied. Still a fast swim.

    200 LCM Fly: 2:26.62 (previous best 2:32.08) BEST TIME!! NEW LMSC RECORD (by 5.5 sec.)
    Was 8th Place - chicked by 1 sixteen year old - 2:26.56 - (.06 ahead of me)
    31.9/36.9/39.0/39.0
    My splits tell it all. It felt great. I took it out a second slower than the previous two times, and ended up bringing the back half home strong with a 6 second drop. Yippie!!
    (Not sure if the slower 1st 100 or the Cheeseburger, Chips, and Mountain Dew from the concession stand did the trick to make me swim a faster race)
    I have a video that only has the 2nd 100 of the race (I'm in the RED CAP)
    [nomedia="http://www.youtube.com/watch?v=niPlXBS9ZRU"]YouTube - ‪6-4-11 200 Fly (2nd 100) Apple Capital USA-S meet‬‏[/nomedia])


    200 LCM Breast: 3:00.13 (2 sec. slower that last year)
    didn't get the splits
    don't know what place (don't care either)
    chicked by as many as possible.

    This last event (for me) was completed at 7:30pm or so. They had the 400 Free after the breaststrokes, and it was schueduled to end close to 10:00pm!! Very long day, and at least I was able to get home in the middle of it for a little R & R.

    Tomorrow is a lot shorter day, and I will be swimming:
    50 Free, 100 Fly, 200 IM, & 200 Free

    Updated June 5th, 2011 at 10:57 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices , Meets
  11. Beach swims

    Today I swam at Brighton Beach for the third day in a row. I went out both Thursday and Friday to meet friends for brief swims (2m and 1m). Both days were warm (70s), very sunny, and extremely windy. I was worried about getting too much sun swimming and hanging out on the beach 3 days running. That didn’t happen—I think the fine coating of sand I acquired on the windy days blocked any burning rays from getting through. One of my beach companions remarked that she felt like a piece of shake and bake chicken roasting in the sun.

    But the windy weather made for some fun waves—the swimming part was definitely a delight both days, with some interesting waves to play in. I did a little beat up by the water by the time I finished my swims each day, though, So I was glad when I arrived at the beach today and there was little wind and flat water, especially since I was hoping to get in a longer workout.

    The plan called for a 5-mile super-loop to start things off. We had seven CIBBOWS swimmers wanting to do that course, and we met up around 8 and got our stuff set up on the beach and readied ourselves to swim. The day was overcast, and the water had turned surprisingly cold—it was measured at 58 today! (It had warmed up to 65 or so last weekend). We plunged in anyway, and the water was beautiful and green and very clear. I had seen a pair of mating horseshoe crabs the previous day, and today there were just a ton of them in the water. We swam eastward to the end of Manhattan Beach, stopping every ½ mile or so to keep track of everyone. The current was strongly with us—every time we stopped and paused to count heads, it was striking how fast we were moving relative to the shore while just treading water.

    Coming back was a different story—swimming against the current was slower going. After getting back to the far of Brighton Beach, I moved in closer to shore, and as the water grew more shallow I could watch all the crabs (horseshoe and otherwise) scuttling around on the bottom as I swam—it was very cool! Soon I was back to the starting point, and I headed from there out to the pier and back. The sun poked out a bit, and I enjoyed its warmth and felt very peaceful and content as I stroked along. Occasionally I would go through a strikingly cold patch and would feel a little chilled, then it would end and I would feel warm again. By the time I reached the pier I was getting hungry, and was glad the swim back was quick and with the current.

    When I got out more friends had arrived, and I got to chat with lots of swimmers as I warmed up on the beach with some hot soup and tea. I was hoping to go for a second swim, so I put on a dry suit before bundling up. After running around on the beach some I was soon warm and ready to go. Many of the swimmers were dismayed by the colder temps this week, but I found one hardy soul willing to go back into the water with me, and we headed out towards the pier for second swim, this one 2 miles.

    With a swim buddy I went a little faster than I had been when swimming by myself, and stroking strongly through the water felt really good. The sun came out for a good long portion of our swim, and the water seemed more beautiful and clear than ever. There were enough gentle waves to know that I was swimming in the ocean, but they were small and regular enough to make swimming in them very easy and relaxing. The water even seemed to have warmed up a bit for this second swim, and I ended up really glad I ended up doing it—who knows when conditions will seem so perfect again?

    Once again, I was struck today by how enjoyable it was to just keep swimming steadily along without stopping for a good long while. It still messes somewhat with my sense of self to find that I actually like that sort of thing, after years of disliking and avoiding it—I feel like worms have eaten that former sprinterly part of my brain that used to find long swimming tedious and painful and listless-making. I do wonder if swimming in colder water is partly responsible for the difference, since it feels so distinctly good to me. I guess I will find out as the water temps warm up, as they surely will over the next few weeks!
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  12. Long Course Meters.... It's - uhhh - really long!

    by , June 4th, 2011 at 06:17 PM (Year Three: The Road Back)
    So, today I headed to the IAM team's practice at North Central High School. And, holy &*^#$&*, I'd forgotten just how long long-course meters really is! Whew! After another day (yesterday) of drylands, hitting the water today with the team lead to very little rest, very fast intervals (at least for me), and the emotional uh-oh of seeing a long course pool for the first time in a year. It made me realize that I need to switch training sights - at least a few times a week - to get used to a long course pool before my July 2nd LCM meet. Anyhoo, here's what we did today:

    300 Warm-Up
    8 x 200 on 4:00 (odd: free / pull; even: IM - I wore fins)
    1 x 400 Free on 7:00 (I wore fins for the rest of the workout to make the intervals)
    2 x 200 Free on 3:30
    4 x 100 Free on 1:45
    8 x 50 Free on 1:05
    300 Cool-Down
    Total Yards - 3800 meters

    About 200 meters into the warm-up, I realized that my legs were seriously dead. Fortunately, I was swimming in a lane with my friends who were all about the same speed as I was - and who also wore fins for the free set. Interestingly enough, I also realized just how not-clear the water at the Fishers Y is by swimming in the amazingly clear water of North Central's pool.

    Funny thing - we swam early today (6:30am) because North Central was hosting an age-group meet with their warm-ups starting at 8am. So, as we were in the Free set, parents starting filling up the stands and age groupers started standing around the edge of the pool. Interesting how much harder you try when you know you are being watched, isn't it?

    Also - just as I was really getting exhausted on the 8 x 50s, I looked two lanes over and another swimmer caught my eye. Note that I'm doing free w/ fins and struggling... two lanes over is JW - a visibly pregnant swimmer doing what looks like effortless butterfly for her 50s. Now, when I first walked onto a pool deck for a master's practice, JW was swimming at the pool with me. She was pregnant then too and I was routinely getting my butt kicked by her. I realize that I've gotten much, much better and faster in the last two years, but I guess the more things change, the more things stay the same. I'm still getting my butt kicked by a pregnant swimmer. Huh....

    Oh well, tomorrow is a day off for me. I will definitely enjoy it - and watching the Federer/Nadal rematch at the French Open finals. As for you, enjoy your swims!
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout: 6/06/11

    by , June 4th, 2011 at 05:40 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:45
    4 X 150 2:45
    1 X 100 1:45
    4 X 150 2:30

    1 X 200 kick
    1 X 100 easy swim

    8 X 50 build 1:20
    Choice

    9 X 100 2:10
    choice. 3-6-9 are fast

    1 X 100 kick 2:30
    6 X 50 kick 1:15

    8 X 50
    Odd:blocks-25 sprint/25 easy
    Even:25 easy/25 build to race finish

    WARM DOWN: 4 X 50 easy 1:00

    4100M
    Categories
    Swim Workouts
  14. Ran into Steve at Lifetime again

    Again... the last time was over a year ago.

    Lifetime SCM
    Warm up
    - 400 swim
    - 200 back
    - 200 kick
    Main Set
    - 10x100 on 1:30 did 4x1:15, 3x1:14, 1:13, 1:12, 1:10
    Cool Down
    - 200 back ez
    - 200 free ez

    Went to lifetime a little later than normal, around 6:30am and someone was swimming well (shocker) in the lane next to the one I got into. He was doing some distance pulling when I did warm up and I had to intentionally ignore him to avoid racing through warm up.

    The plan for the main set was to descend from 1:25 to 1:15.*

    At this point I still have not recognized Steve as we have not been on the wall at the same time, but I start my 10 100s the same time he is flipping with fins, and pace off him maybe stay a little ahead of him.

    Oh 1:15 was faster than I wanted to start. Now the plan is to hold 1:15s the entire set.

    The plan works pretty well until we happen to line up again, out popped a 1:14 low. Now I feel that I need to step up the pace just to maintain my times since it is getting towards the end of the set, but times keep dropping. Motivated by "let's just get this over with" the last one was pretty speedy... for me.

    Steve finally stops while I am at the wall and I look over, "Hey your Steve right?". Look of shock on his face. "Yeah, we swam a set together last year."

    So thanks again Steve. A little motivation goes a long way.

    * This was not planned sandbagging, it was planned slacking.
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  15. Sat Jun 4th, 2011 LCM

    by , June 4th, 2011 at 04:16 PM (Ande's Swimming Blog)
    Sat Jun 4th, 2011 LCM

    I plan to train pretty hard next week
    need to get in shape because I be on a cruise which is likely to be an easy training week and
    Fri Jun 10th is the start of my 30th HS class reunion, I can't make the Sat dinner dance because I'm leaving for Seattle that evening


    Subscribe to Ande's Swimming Blog

    Chris Coached, Whitney probably had a meet
    UT, main pool LCM
    7:30 to 9:00 dove in around 7:36
    wore B70 jammer
    swam with brandon, Jim and Stan
    beside Larry & Kristyne

    WARM UP
    don't really remember I just swam easy 50's on 50 & 55

    Main SET: LCM

    20 x 100 as 4 rounds of
    4 free on 1:40 hold 1500 pace
    1 K fast
    then 1:00 break before starting the next round
    on the 4 I held 14's & 15's
    on the 1's k held around 1:26
    rested extra minute on last fast kick and went 1:18

    assigned 800
    did easy 50's and 25's, did around half

    changed into FS PRO

    assigned: 10 x 100 as 2 rounds of
    4 free on 1:35 hold 1500 pace
    1 IM fast
    did: 2 rounds of
    4 x 100 fr on 1:35 held mile pace
    rest 1:30ish
    50 fly FAST from a dive
    went 27, 26.8
    Rest 1:00

    100 easy

    WEIGHTS
    lifted after swim practice

    Meets & Events

    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    will probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays

    Thinking about doing this swim
    it's a wonderful cause
    2011 Got2Swim for Colin's Hope
    Swim Date: 9AM, Friday, September 2, 2011
    Swim Start: 4 Miles - Boat Ramp under 360 Bridge
    Swim Finish: Boat ramp just West of Abel's on the Lake/Mozart's/Hula Hut
    Categories
    Swim Workouts
  16. LCM Again, Sat., June 4

    by , June 4th, 2011 at 04:00 PM (The FAF AFAP Digest)
    Swim w/Terrapin Masters @ U of Md:

    Warm up:

    400 swim
    200 kick
    (missed 100 of this as I warm up more slowly than a snail)

    4 x 150 @ 2:30
    25 EZ + 100 build + 25 EZ
    -- Can't say I really did the build part. I was still getting over LC feeling like open water again.

    "Sprint" Option:

    3 x (10 x 50) @ 1:10

    Assigned:
    1 = EZ
    2-3 = 85%
    4-5 = EZ
    6-7 = 95%
    8-9 = WZ
    10 = 100%

    first 10 = free
    second 10 = non-free
    third 10 = choice (and used 1:15 interval)
    --couple minutes rest between sets

    Had to modify because, unlike my speedy lane mate Mollie, that interval is far too difficult for a wimpy sprinters like me to attempt without my stroke completely falling apart. But still loved the set -- did some fast 50s interspersed with recovery 50s. Used fins. Backstroke kick with fins is my fav recovery option -- air.

    First 10: #3, 6, and 9 were fast free, fly and back. Not sure of my times on these as I was looking at the unsychronized clocks.
    Second 10: #3, 6, 8 and 10 were fast. 2 back and 2 back kick, went 32-33ish, I think.
    Third 10: #4 and 8 were fast. Fly (29) and breast (34).

    I'm not sure what % effort level to give to my fast swims today. Maybe 90-95%. I felt like I was pacing my last 50 fly so as not to die big time.

    300 social kick w/Mollie & Julie

    8 x 50 free @ 1:10
    #1-2 - 4 breaths
    #3-4 - 3 breaths
    #5-6 - 2 breaths
    #7-8 - 1 breaths

    I did the first 4 50s with 4 breaths and then just resorted to slow recovery swimming. My breath control for free sucks and sucks worse in long course. Perhaps something I need to work on.

    Total: 3300 m

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    Left Lil Fort's last soccer game a bit early this am to head over to U of Md to swim with the Terrapins, who were very welcoming. I was thrilled that it only took me 30 minutes to travel there; it's another state after all. It was also impressive that they had a sprint and distance option -- not common among masters teams. Though Mollie and I were the only takers on the sprint set. Was also very happy to see baby Rachel Roddin up close; she's tiny and adorable!

    My shoulders are pretty sore from all the jazzy pulling and pressing yesterday and my quads and shins are burning from the jumping. I am totally looking forward to a day off tomorrow. Though I shouldn't complain as Mr. Fort ran 10 miles this afternoon. Almost time for Prom!

    Updated June 4th, 2011 at 05:22 PM by The Fortress

    Categories
    Swim Workouts
  17. An easy Saturday with the girls

    by , June 4th, 2011 at 01:21 PM (Mixing it up this year)
    I managed to get in some leg work that was worth while.

    10x100@1:45 Free
    500 Free kick 25 kick at surface/25 kick just below surface/25 kick deep (deep kick is the toughest
    200 Free w/snorkle
    300 Free kick w/fins
    500 Free kick w/fins easy

    Total 2500 yards
    Categories
    Uncategorized
  18. Distance Free Day - 5500 yards

    by , June 4th, 2011 at 12:42 PM (A comfort swimmer's guide to easy swimming)
    SCY, solo
    Since I am planning to do the postal swims this summer as well as some open water, Saturdays are going to be distance free days. Goal is to get as much yardage in as possible during the 2 hours I have available for swim. Started with 5500 today and even though there was time to get another 1000 or so in, I was getting a bit tired as this is almost double what I usually do. So I stopped before my form fell apart.


    Warm up (500)
    200 swim + 100 kick
    4 x 50 scull/ drill

    Main set (4800)
    4 x 500 free/8:00
    4 x 400 free/6:20
    4 x 300 free/4:45
    all of above swims at ±1:30/100 pace. No extra rest between sub sets

    Cool down (200)
    2 x 100 back/2:00 easy

    Total: 5500 yards
    Categories
    Uncategorized
  19. Tough week... need rest

    by , June 4th, 2011 at 09:25 AM (Pete's swim blog)
    Aside from ramping up my distance, I've been getting up earlier all week. It has been a major adjustment and my body isn't liking it at all. The big problem is sleep. Getting up at 4:05 means I really need to get to bed at 8:00. With 3 kids, this just isn't practical. So, I'm dragging through with 6 hours of sleep a night. Not sure how long I can hold up like that. There have been lots of positives though. I'm adjusting to long course quickly. I've put in 25 Km this week which includes taking monday off. My breast stroke feels great. I'm slowly getting to where I'm the fastest on all breast stroke sets except for the high school kids. Lots of catch up drills and left side breathing has helped iron out some flaws in my freestyle stroke. Look forward to next week but for now... some rest.

    LCM

    Warm up
    400 IM down/free back
    200 Kick

    2 Times through
    * 3 x 200 100IM/100Free
    * 3 x 150 Pull one paddle only
    * 3 x 100 stroke down/Free back descend

    12 x 50 Free - 1:00 2 hard/1 easy
    400 Kick down/pull with board back

    300 Fly/Back/Free
    4 x 50 Breast Drill/Swim/Drill/Swim

    200 Cool Down

    (5000m Total)
    Categories
    Swim Workouts
  20. Apple Capital Meet (USA-S) Friday 1500

    by , June 3rd, 2011 at 09:15 PM (Fast Food Makes for Fast Swimming!)
    I made it!! I conquered my fear. It's been about 15 years since I've done a LCM 1500, and I know why now. It may be another 15 years before I think about it again! (kidding...at least not till next year though)

    I swam a 2200 yard practice this morning at 5:00am which is way more than I usually do the day before/of a meet, so I guess I'm "swimming right thru" this one. My distance free always does better when I put in more yardage (imagine that!), which I have been doing over the past few weeks.

    Well, tonight I was the 13th overall seed in the 1500. It was mixed gender and I think only 3 girls were seeded ahead of me. I'll have to check the final results to see how many chicked me in the end.

    Here are the splits (stopwatch):

    32.3/35.9 (1:08.3)
    36.9/36.7 (2:22.0)
    37.4/37.4
    37.5/37.9 (4:52.2) - 3 sec. slower than my 400 from 3 weeks ago
    38.1/38.0
    38.1/38.5
    38.0/38.3
    38.5/38.3 (9:58.1)
    38.3/38.0
    38.7/38.3
    38.4/38.6
    38.6/38.5
    38.6/38.8
    38.2/37.9
    37.2/36.4 (18:52.60)

    My entry time was 18:56 which was an educated guess from the conversion of SCY 18:07 + about :20-:30 or so. I think I was 2nd or 3rd in my heat, which was nice. The kid next to me was back and forth for about the first 500 and then he fell back quickly. I even lapped a few of the outside lanes, which gave me enough time for about a 50 of cooldown (which isn't adequate, but will suffice!). My triceps and lats are saying OUCH right now, so I know I did good.

    I was very happy with my consistency. I wanted to hold 1:15s, but 1:16s will work. I got my LMSC record for both the 800 and 1500 LCM frees, so I did good. That means I don't have to swim either of these again this year. Very nice!!

    Tomorrow, I've got about 5 hours of overtime work to do in the morning before I head over to the pool for a long session.
    Tomorrow, I have the 100 Free, 50 Fly, 200 Fly, and 200 Breast. I'm the #3 seed in the 50 Fly! All the other events are going to be tough, but fun. I like being at a meet right here at home.

    Updated June 3rd, 2011 at 09:34 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices , Meets