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  1. Report on Nat's Summer 2011

    by , August 10th, 2011 at 10:59 PM (Trying to Train Smarter, Not Just Harder)
    Well this was a educational experience mostly. It was nice to meet some of the Forumites, but I was disappointed to not be able to meet a few of them, like Bobinator, who we know is suffering from severe problems right now. I only swam the 100 breast, 200 IM, and 200 & 400 free - I had to bag the 200 breast because my knees were not cooperating, and also I have begun to realize that I am not properly trained to race that event yet! I should have swum the 50 fly, but did not have the confidence to enter when the entries were due. Oh well - at least this way I don't have a pathetic time listed next to The Fortress's super time!!
    I had the thrill of meeting Mark Gangloff & Misty Hyman at the meet, and enjoyed watching many super swims. I did drop some time in the 200 free (about 4 secs) and also the 400 free (another 4 secs), and was rather disappointed in the breast & IM. I have much work to do & plan on picking up the gauntlet!!
    Plans for the SC season:
    10 mile River swim in Chattanooga, TN on Oct 8
    Valentines meet in Auburn
    St.Pat's meet in Atlanta
    Perhaps a SCY meet in FL somewhere &
    SC Nat's in North Carolina!
    Goals for the SC season:
    100 IM under 1:10
    200 free under 2:15
    500 free under 5:50
    I'll make up more as I go along. Long term goals: Senior Champs times for the 15-16 yo girls!!
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  2. Wednesday

    by , August 10th, 2011 at 10:56 PM (Swimming, Life, and Other Stuff!)
    I was tired today. I thought it was the Beta Blockers until I realized I've swum 7 days in a row. I guess I was really just tired. I did this solo zen workout at the Monon:

    **1200 SKIPS (250 swim/ 250 kick/ 200 IM/ 250 Pull/ 250 swim) all 4:30
    **4 X 100 Free @ 1:45 interval
    **4 X 75 Free @ 1:30
    **4 X 50 Free @ :55
    **4 X through IMO:
    100 IM @ 2:00
    2 X 50 Kick @ 1:00
    4 X 25 Stroke @ :40

    3,300 scy

    I am still experiencing a ton of anxiety before I swim. I'm having a hard time getting myself to the pool.
    I've read enough articles and information about this situation that it is always free-floating around my head and scaring me. Once I get there I try to turn off my brain, jump in and just swim. I feel good swimming. It's surely a good thing that I am fearful and not plunging ahead with recklessness. Probably some type of an innate survival instinct.
    I know I may sound borderline whiney! I hate to listen to people whine and I usually try not to whine. I just really don't have anyone to talk to about this situation and I need to vent. I guess a person's blog is what they want it to be. If you don't like whining and complaining you probably shouldn't read this blog for a while.
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  3. Wednesday, August 10, 2011 4:30pm

    by , August 10th, 2011 at 10:17 PM (Fast Food Makes for Fast Swimming!)
    Wanted to up the yardage from yesterday, but I didn't want to swim for any longer time, so it was just more intense overall.

    Warmup:
    200 Free
    100 Kick on back
    200 IM Drill
    500 Free Pull

    10x thru:
    1 x 100 IM @ 1:30 (held between 1:15-1:17)
    1 x 50 Free @ :45 (held :33-:34s)

    10 x 50s Fly/Free by 25s @ :50

    400 Free Pull @ 5:00 (went 4:40)
    300 Free Pull @ 3:45 (went 3:28)
    200 Free Pull @ 2:30 (went 2:15)
    100 Free Pull @ 1:15 (went 1:06)

    200 EZ and out
    -----------------
    4200 Yards in 1 hour, 5 min.

    Good news is that I'm feeling stronger in the water. All this swimming and less work is helping me out.
  4. Wednesday, 8/10/11

    by , August 10th, 2011 at 05:37 PM (A comfort swimmer's guide to easy swimming)
    SCM

    Warm up (800)
    1 x 200 Alternate 50 Free 50 Back
    1 x 100 Reverse IM Smooth
    1 x 200 IM as 25 Kick 25 Drill
    6 x 50: 2x(2/1:00 smooth 1/50 strong)

    Swim Free (1500)
    4 x 125/1:50 4th 125 Fast
    - 1:54 on 1-3, 1:49 on #4
    4 x 100/1:30 4th 100 Fast
    - 1:29 on 1-3, 1:26 on #4
    4 x 75/1:10 4th 75 Fast
    - 1:08 on 1-3, 1:05 on #4
    4 x 50/50 4th 50 Fast
    - :43 on 1-3, :39 on #4
    4 x 25/30 4th 25 Fast
    - < :20 on all

    Kick Set (600)
    6 x 100 Choice/2:30
    - 1-3 free w/board & snorkel, went 1:08-1:02-1:02
    - 4-6 back, went 1:04-1:02-1:01

    Warm down (200)
    4 x 50/10 sr smooth - alt. back and free

    Total: 3100 meters
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  5. Truly the last workout before vacation!

    by , August 10th, 2011 at 05:18 PM (Chowmi's Blog)
    Hooray! I got to do the workout today!
    Helen had 4th grade orientation and Claire also attended to help out. My husband picked them up, so I got to noon workout after all!

    SCM, Baylor Fitness Center
    Jim Montgomery on deck

    Warm up:
    200 swim/50 kick
    200 swim/50 kick

    Transition set:
    4 x 100's
    kick/swim/drill/swim

    Garbage Yardage portion:
    3 x 200 pull on 2:50
    (I swam these)

    Main Set:

    Three times through:

    150 smooth on 2:10
    50 fast on 1:00
    100 smooth on 1:25
    50 fast on 1:00
    50 smooth on :50
    50 fast on 1:00
    easy 50

    Resentfully held just under 40 pace on the smooth; felt awesome, fast, and in my comfort zone of sprinting on the fast ones, 33-35's.

    Everyone thought this was a really tough set. We had an interesting lane today, which is why it was so tough. I was the only sprinter, so I was huffing and puffing to stay in my place on the 150/100 and totally resenting how fast everyone was doing those (I could just hear Rich A's words...most people swim the slow too fast and the fast too slow....yes, exactly). But most everyone else thought the 50's were tough. The hardest part were the 100's smooth, 'cause no one was going smooth and I was just ready to explode at the pace of the lane. The good thing was enough drop off occurred so I ended up leading the last set, and no one seemed to mind when I took more rest, much more rest and encouraged everyone to go double-blast-o as a tradeoff!

    ++++++++++++++++++++++

    Off to Phoenix on vacation tomorrow!
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  6. Tuesday, 8/9/11

    by , August 10th, 2011 at 02:01 PM (A comfort swimmer's guide to easy swimming)
    SCM

    Warm up (900)
    300 swim
    - 150 free/150 back
    2 x 150 kicking (25 dolphin 25 flutter
    - 25 back 25 flutter 25 brst 25 flutter)
    6 x 50 Free ds 3: 3/1:00, 3/50

    Stroke Free Swim Set (500)
    10 x 50/1:10: 15-20-15 - stroke-free-stroke
    - #1-9, rotated through fly-back-breast; #10 smooth free

    Free Set (500)
    10 x 50/1:00 in 2 sets of 5: 200 Free Pace
    #1= 2 secs slower than pace
    #2= 1 sec slower than pace
    #3= pace
    #4= faster than pace
    #5= smooth
    - 44-42-40-39-47 on 1st set of 5,
    - 41-40-39-38-47 on 2nd set of 5

    Swim Set #2 (900)
    9 x 100/1:45
    Control first 50, strong on 2nd 50 for each 100
    - fastest one was 1:27, slowest was 1:30

    Warm down
    200 easy free
    Total: 3000 meters
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  7. Sarasota Y Sharks Masters 5:30 AM Workout -08/11/11

    by , August 10th, 2011 at 01:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 300 5:30
    2 X 150 2:45
    3 X 100 2:00
    1 X 200 3:30
    2 X 100 1:45
    4 X 50 descend :50

    9 X 100 free 1:50
    1/2: moderate
    3/4: build
    5/6: 50 fast/50 easy
    7/8: fast
    #9 is easy

    1 X 200 kick 5:00
    3 X 100 kick 2:30

    IM or Free set your choice:

    1 X 300 IM 5:30
    4 X 50-1 of each- 1:10
    Twice through

    6 X 200 pull 3:00 or 3:30
    Descend in pairs

    WARM DOWN: 4 X 50 easy 1:00

    4100/4300M
    Categories
    Swim Workouts
  8. Wed Aug 10th 2011 scy

    by , August 10th, 2011 at 11:32 AM (Ande's Swimming Blog)
    Wed Aug 10th 2011 scy

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    Monday Whitney started a main set theme and pattern, today was a continuation

    Whitney Coached
    UT, main pool scy
    6:30 to 8:00 dove in 6:40ish
    wore blue camo jammer
    swam with mike
    Beside tyler, todd, & Chris

    WARM UP
    assigned 4 x 500 stop at 7:10
    did mostly easy 50's


    Main SET: scy

    24 x 100 fr on 1:20
    4 sets of 6 with 2:00 breaks

    Round 1: fly kick no board
    made em
    held under 1:15

    Round 2: fr 80%
    held 5's

    Round 3: 50 fr 50 k
    held 10's & 11's

    Round 4: 95%
    5 from a dive held 1's & 2's
    #6 was in heats,
    heat 2
    went 52 high

    100 easy

    25 SDK fast, roll start, whitney timed
    went 11.11
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    Swim Workouts
  9. Tue Aug 9th, 2011

    by , August 10th, 2011 at 11:21 AM (Ande's Swimming Blog)
    Tue Aug 9th 2011 scy

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    Whitney Coached
    UT, main pool scy
    6:30 - 8:00 dove in 6:35ish
    wore blue camo training jammer

    WARM UP
    don't remember

    Main SET: scy

    32 x 100 fr on 1:25
    4 sets of 8 with 1:40 break between each

    Round 1: fr 75%

    Round 2: fr 80%

    Round 3: fr 85%

    Round 4: fr 100%
    #8 was in heats,
    heat 2
    went 52

    100 easy
    Categories
    Swim Workouts
  10. Wednesday Workout

    by , August 10th, 2011 at 10:39 AM (Pete's swim blog)
    Clearly still tapered. Mentioned below about the fly set. Saturated the Up/down and held it through all 16 100s pretty easily. Primarily used breast stroke kick but mixed in a bit of fly and back kick to relieve pressure on the knees. Kicked free on the final set... tried to keep a fast pace on the kick and go easier on the swim parts.

    SCY

    700 Warm up

    4 Times through
    * 25 Fly/50 Free - 1:10
    * 50 Fly/25 Free - 1:10
    * 75 Fly - 1:10
    50 Easy

    I've never been even close to making this set. I did drop the drag suit but was still surprised at how easily I made it. Allways had 5+ sec of rest on the wall and never really got tired at all. Very encouraging.

    16 x 100 Up/Down Kick - 1:40 (:10 rest)

    12 x 50 - :50
    * Odds Kick/Swim
    * Evens Free

    300 Cool down

    (4450 Total)
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  11. An oldie and a goodie

    by , August 10th, 2011 at 08:37 AM (Mixing it up this year)
    this is a workout I love to help me with getting my kick back.

    500 Free broken 1,2,3,4,1,2,3,1,2,1
    5x50@1:00 free right arm only w/paddle breath on left just barely made this
    8x25@:45 free kick #3&6 fast
    5x50@1:00 free left arm only w/paddle breath on right had 8 seconds to spare on these this is apparently my much stronger arm
    8x25@:45 free kick #2,4,6&8 Fast
    5x50@1:00 Free paddle on right arm 4 kicks on paddle hand
    8x25@:45 Free kick FAST
    5x50@1:00 Free paddle on left arm 4 kicks on the paddle hand
    500 free w/snorkle & paddles
    100 Free easy

    Total 2700 yards
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  12. Tuesday

    by , August 9th, 2011 at 11:57 PM (Swimming, Life, and Other Stuff!)
    School started yesterday. Can you believe we started August 8th? All of our buildings are air-conditioned so I guess there's really no excuse.
    I am so grateful that I have a job in such a supportive community with wonderful families and kids! Times are tough in education; teachers all over of the country are losing their jobs, programs being cut, and great public education is being compromised due to stupid political agendas! I feel blessed and need to remind myself of this from time to time.

    Lately I've been swimming easier paces and less distance. I'm in the midst of figuring out a disturbing medical problem that could force me to quit swimming. I'm trying to stay positive and workout till I get the full story but it's scary and difficult.
    Once I'm in and begin swimming I feel great! I have no symptoms and feel as good as I ever have. I wish I was a psychic and could read the future; it's the uncertainty that drives me crazy and makes me feel depressed. I have always considered my great health and high energy level one of my best assets; I'm really not sure who I'll be if I lose this part of me.
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  13. Tuesday, August 9, 2011 4:30pm

    by , August 9th, 2011 at 11:01 PM (Fast Food Makes for Fast Swimming!)
    Got in for a quick hour long swim before heading to my daughter's soccer practice. Wanted to see how much I could get done in the hour, so I went semi-intense.

    Warmup:
    100 Free
    stretch
    100 Back
    200 Free Pull
    100 Back Pull
    400 IM Drill

    10 x 100 Free @ 1:25 (first 5 held 1:09s, last 5 or so around 11-12s)

    (1:20 base)
    150 Free Pull @ 2:00
    100 Free Pull @ 1:20
    50 Free Pull @ :40
    50 Free Pull @ :40
    100 Free Pull @ 1:20
    150 Free Pull @ 2:00
    1:00 rest

    (1:15 base)
    150 Free Pull @ 1:52.5
    100 Free Pull @ 1:15
    50 Free Pull @ 37.5
    1:00 rest

    (1:10 base)
    150 Free Swim @ 1:45 (went 1:43)
    100 Free Swim @ 1:10 (went 1:09)
    50 Free Swim @ :35 (went ???) glad it was over

    100 EZ

    12 x 25 @ :30 (odds alt. fly/back)(evens free)

    100 EZ
    ----------------
    3600 Yards in an hour
    Lots more than usual in that timeframe for me.
  14. Tuesday, Aug. 9

    by , August 9th, 2011 at 07:38 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    Main Sets:

    20 x 25 shooters
    back, belly, left side, right side, twirling

    3 x (8 x 50 w/fins) @ :45
    :30 between rounds of 8
    1-8 = back, 2 SDK (unnatural!)
    9-18 = flutter kick w/board
    19-24 = back, 2 SDK

    50 EZ

    10 x 50 fly drill @ 1:15

    5 x 50 easy fly @ 1:15

    150 EZ

    Total: 3250

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

    Commentary:

    I'm still not ready for prime yet. It takes me forever to recover from a nationals outing with the travel, meet sleep, racing, adrenaline, etc. Did manage to get in a decent aerobic set where I had to consciously remember not to kick off the wall. Hopefully, I can do something more interesting tomorrow.

    I was planning to go to Rockville, but I got sidetracked by errands. All 3 of my kids have August birthdays and I need to get cracking on procuring the necessary college stuff for Fort Son. He doesn't seem to think he needs a thing! When I texted him to ask if needed X, he said I must have his gender confused. (rolls eyes). I am wondering how often he will actually do laundry ...

    I entered the Terrapin Cup. 200 back for a 100 split on Saturday and 50 fly on Sunday. I'm sure I won't be near my best time in the 100 back, but I'd like to go under 1:18. I'm only going to rest 3 days for this meet. I can't see at this point how more rest will help my 100.
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    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout -08/10/11

    by , August 9th, 2011 at 06:28 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 200 3:45 3:30
    3 X 100 2:00 1:45
    Two times. Round 1 intervals left, 2 right.

    2 X 100 Kick 2:30
    6 X 50 Kick 1:15
    1 X 100 easy swim

    1 X 100 2:00
    2 X 50 1:15
    Four times through, stroke.
    IM'ers: 1 round of each

    12 X 100 free
    4 on 1:40
    4 on 1:30
    4 on 1:25

    WARM DOWN: 4 X 50 easy 1:00

    4200M
    Categories
    Swim Workouts
  16. Last workout before vacation!

    by , August 9th, 2011 at 06:13 PM (Chowmi's Blog)
    There is no motivation like the I'm-Going-On-Vacation-So-I'd-Better-Work-It-Today motivation!

    SCM, Baylor Fitness Center
    Lianna McStravick on deck
    Tues & Thurs are IM theme days

    Missed warm up

    6 x 75's
    Fly/back/breast
    25 kick/25 drill/25 swim

    200 pull (swam it smooth)
    4 x 100 on 1:30 (fin kick 1:21 to 1:17)
    200 strong (2:27 regular swim - that's really good for me!)

    Since we didn't kick yesterday, I decided to kick a bit in today's workout. 4 x 100's kick with fins on back, held 1:21 to 1:17

    10 x 100's on 2 minutes
    1 easy
    1 your least favorite stroke (back: 1:25ish)
    1 easy
    2 your best stroke (fly: both on 1:21)
    1 easy
    3 IM (kicked on back instead; 1:17 1:16 1:16)
    1 easy

    4 x 50 back/free recovery

    The End

    +++++++++++++++++++++++++++
    I felt pretty good! It is amazing what this old girl can do when she's not all bloated. And knowing I won't be swimming a workout until I come back from AZ, I worked extra hard! Really worked my turns on the 100 flys. I did two in a row!!! Awesome job, if I do say so myself!

    ++++++++++++++++++++++++++
    You can stop reading here if nothing other than my swimming interests you. But for anyone else, here is what I ate/intend to eat today!

    Coffee, Folgers tea-bag large cup with creamer;
    Strawberry greek yogurt cup

    Big glass of water
    Granola bar knock off
    More water

    Central Market's Dinner for 2, split 4 ways for each of the Agee family! I think it's some sort of beef dish.

    More birthday cake and ice cream;
    More blueberries before they go bad;
    Milk and water
    and maybe another swig of OJ from the carton if no one is looking.
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  17. Summer Swimming Synopsis

    by , August 9th, 2011 at 01:17 PM (Canuck Countdown)
    My summer swimming (ASSA) season is over. Although I qualified for Provincials in every event I swam, I am not going because it coincides with my vacation to Mabel Lake.

    As it turns out, Regionals weren't swum as heats and finals for Masters, because there weren't enough swimmers to warrant it (e.g., 4 swimmers for 200 free, 3 for 50 back). Instead, all of our races were time finals.

    Based on something I read here in the blogs, I've decided that a "good" swim is one that is within 4% of my goal times for next year when I age up to 50. Here's my summer swimming results measured against my goals and past results (SCM):

    50 Free
    Goal: 25.5
    June 18, 2011: 26.62 (+4.3%)
    2011 Best: 26.18 (2011-05-23)
    Masters 45-49 Textile Best: 25.44 (2007-05-19)
    Masters 45-49 Tech Suit Best: 25.90 (2008-12-06)

    100 Free
    Goal: 55.7
    July 17, 2011: 58.39 (+4.8%)
    2011 Best: 56.71 (2011-05-21)
    Masters 45-49 Textile Best: 55.69 (2007-05-20)
    Masters 45-49 Tech Suit Best: 55.22 (2009-05-17)

    200 Free
    Goal: 2:04.5
    August 7, 2011: 2:10.05 (+4.4%)
    2011 Best: 2:06.89 (2011-05-22)
    Masters 45-49 Textile Best: 2:02.91 (2007-05-19)
    Masters 45-49 Tech Suit Best: 2:03.79 (2009-05-16)

    400 Free
    Goal: 4:28.0
    August 6, 2011: 4:39.62 (+4.3%)
    2011 Best: 4:32.20 (2011-05-21)
    Masters 45-49 Textile Best: 4:24.57 (2007-05-20)
    Masters 45-49 Tech Suit Best: 4:22.59 (2009-05-16)

    1500 Free
    Goal: 18:07.0
    July 16, 2011: 18:48.46 (+3.8%)
    2011 Best: 18:41.93 (2011-03-26)
    Masters 45-49 Textile Best: 18:41.93 (2011-03-26)
    Masters 45-49 Tech Suit Best: 17:54.82 (2009-04-18)

    My 100 Free was furthest from being a "good" swim, but (no excuses, but!) I had swum a 100 back (not one of my goal races) about an hour earlier that I'd put a lot of effort into.

    My 1500 Free was the best "good" swim according to the criteria, but I would have been much happier if it had been under 18:40 and extremely happy if under 18:30.
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  18. Monday,8/8/11

    by , August 9th, 2011 at 11:08 AM (A comfort swimmer's guide to easy swimming)
    I decided to take a break from swimming over the weekend so skipped the Saturday practice. On Sunday I took the bike out for another attempt at making the Lamoille Canyon climb. Did better this time than last (by 3 mi) but still couldn't make the entire ride. The start of the ride is at elevation 6600' with the end of the road 12 miles up the canyon at an elev of 8700' I made 9 miles (8200') in about 70 minutes before my old legs gave out on me.

    Monday swim:

    SCM
    Warm up

    300 Choice
    - 150 free/150 back
    3 x 100/1:50 Build up work on distance per stroke
    - all free, spl was 16-17 swam these around 1:30
    8 x 50/1:00 Consistent Pace
    - 1-4 free at 42-43, 5-8 back at 48-49

    Sprint Free/Stroke
    4 x 50/1:10 FAST
    - free, 39-40 on these
    1 x 100 smooth
    8 x 25/50 FAST
    - free, 17-18 on these
    1 x 100 smooth
    12 x 12 /30 FAST
    - rotated through free, back, and fly
    1 x 100 smooth
    2 x 50/2:00 off blocks AFAP
    - no blocks, free from a push, went 35, 34
    1 x 100 smooth

    Kick w/fins
    4 x 100/15 sr Consistent
    - was supposed to do 8 but ran out of time, was doing these around 1:35-40

    Warm down
    - 100 easy
    2550 meters
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  19. Weather policy rant

    by , August 9th, 2011 at 09:55 AM (Pete's swim blog)
    Woke up to torrential rains, thunder and lighting this morning. Checked the weather radar and it was all moving off to the east fairly quickly. Figured there was a half chance the pool would open even if it was a few minutes late. Sure enough... 30 minute delay. While waiting around, a new storm formed that was passing about 20 miles south of us. Saw some lightning flashes and low distant rumble of thunder but suprisingly, they opened anyway. 5 minutes later, we were kicked out due to lightning. Apparently, the lifeguards weren't paying attention and finally saw it.

    I'm not ranting about the thunderstorms... we are thankful to not experience the droughts in the soutwest. It's the nonsensical weather policies the pool has in place. Technology is to the point where lighning strikes can be pinpointed and thier associated storms easily tracked. Yet lightning 40 miles away that would go unnoticed at noon shuts down the pool in the morning because it is still dark outside. Storms far off to the south and east shut the pool down (even when they are moving away from us) while storms to the north and west get dangerously close because the building blocks lifeguard's view. Enough ranting...

    SCY

    400 Warm up

    Kicked out due to lightning
    Categories
    Swim Workouts
  20. Still hurting and still swimming

    by , August 9th, 2011 at 08:32 AM (Mixing it up this year)
    It will get better but I won't use the Ibuprophen this time. Keep it natural. Also had to get gas this morning which made me late.

    500 Free
    8x25@1:00 Free kick fast w/snorkle
    500 Free kick w/fins every 3rd 25 fast
    10x50@1:15 Fly drils as 25 chest press/25 skull
    8x100@1:30 Free w/paddles & bouy held 1:23-5 not bad
    200 Free easy arms over kick

    Total 2700 yards
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