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  1. Tuesday, February 14, 2012 5:15pm

    by , February 14th, 2012 at 10:09 PM (Fast Food Makes for Fast Swimming!)
    Here's my Valentines Day:

    200 Free
    100 Kick w/ board
    200 Free Pull

    I had a fellow masters swimmer at the lap swim with me, and he asked what we were going to do: I smiled inside.

    Main Set:
    PWB's Broken Mile Set from Week #7 Workouts:

    Try to hit your 1650 pace during the broken swim. (mine is 1:06-1:07 from an 18:07 best time)
    Supposed to pick a Base + :10 for the interval (my base is 1:15 - so 1:25 is suggested).
    We ended up going on the 1:30 Base for the set...1) to make math easier, and 2) to give the other guy a little more rest.

    3 x 100 Free @ 1:30 (went 1:04/1:05/1:05)
    4 x 150 Free @ 2:15 (went 1:39/1:38/1:38/1:39)
    3 x 200 Free @ 3:00 (went 2:14/2:14/2:14)
    3 x 50 Free @ :45 (went :30/:31/:31)

    1650 Total Added Up Time: 18:02
    Pretty much right on my best time from last February in a meet.
    NOTE: My lanemate was holding between 1:13-1:17 per 100 pace throughout this, so he did a very good job too! It was very nice having someone there with me in the set...kept me moving, and the other guy said the same thing...he wouldn't have swum as hard as he did if I wasn't there either.

    150 EZ stretch out

    8 x 25 Kick fast w/ board @ :30

    4 x 125 Free w/ paddles only @ 1:40 (1:23-1:25s)

    100 EZ and out

    3100 Yards


    Here's a video that I recorded off the tv tonight. We were going thru old home videos, and this meet from when I was coaching/swimming in Oregon was on there. I think I'm 25, almost 26 years old. Swimming the LCM 200 IM, and LCM 100 Free. Wasn't training very much at the time if I recall.
    [nomedia=""]July 2003 - Pendleton, OR - 200 IM & 100 Free ~25-26 years of age @ USA-S meet - YouTube[/nomedia]

    Updated February 15th, 2012 at 12:57 AM by jaadams1 (Added old school Video link from 2003 swim meet)

    Swim Workouts , Daily Practices
  2. Mega Sprinting, Tuesday, Feb 14

    by , February 14th, 2012 at 07:34 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    6 x 25 shooters @ :35
    6 x 25 no breather free w/paddles @ :35
    4 x 50 torque drill w/paddles @ 1:30
    50 EZ

    Speed Sets:

    Did a workout from sprinter John Elbers' (retired MAC Elite swimmer) blog that I "mastersized." Basically a neuro-sprint set + sprint endurance set. Well, for me it's sprint endurance since "distance oriented" sets are not on my sprinter agenda.

    10 x 25 burst to 15 m + cruise @ 1:00
    -- dolphin kick on back
    50 EZ

    8 x 25 burst to 15 m + cruise @ 1:00
    -- fast hands breast
    50 EZ

    6 x 25 burst to 15 m + cruise @ 1:00
    -- dolphin kick on belly
    50 EZ

    4 x 25 burst to 15 m + cruise @ 1:00
    -- fast doggy paddle
    100 EZ

    5 x (broken AFAP 100s w/fins + 150 EZ) @ 6:00-7:00
    -- This set could also be characterized as repeat sets of AFAP 25s on short rest.
    -- I focused on a target time for each 25.
    -- I started out with :15 rest at each 25, but that interval was a pain, so switched it to :30 for the other 4 100s. Much easier to keep track of things.

    1 = fly (10, 11, 12, 11 high)
    2 = fly (10, 10, 11, 11)
    -- happy with this. aside from some fatigue, the difference between 10 & 11 is that I took a breath on the 11s
    3 = IM (10, 10, 14, 11)
    4 = flutter kick w/board (all 11 lows)
    5 = shooter on back (all low 9s, had been hoping I could hold this)

    Total: 3350

    Massage, 75 minutes:

    I was pretty tight, especially the scapular and supraspinatus areas. They break down with no weights + sprinting.


    I'm really tired after that workout! That's a LOT of sprinting yardage for me. Tried to get in a tough workout today, since I'm busy tomorrow with various things. Might make it to the gym though. I obviously need to do more stretching.

    I'm way ahead of my GTD pace. I suspect I've been swimming more this year. Swimming is much more pleasant with less lifting and upper body fatigue. I'm doing more speed/race pace work as well so far.

    Updated February 14th, 2012 at 08:46 PM by The Fortress

    Swim Workouts
  3. Feb 14, 2012

    by , February 14th, 2012 at 02:53 PM (Canuck Countdown)
    117 days until Day 1 of the FINA World Masters Championships

    Been awhile since I blogged. Did you miss me?

    To fill in the gap between December 23 and now, I'll just highlight the significant events.

    December 31: swam 60 x 100 LCM @ 1:30. Alternated 10 swim with 10 pull. Didn't find this to be too uncomfortable. Total meters for December was 61,700 over 15 workouts, averaging 4100 meters / workout.

    January 13-15: swam in the Edmonton Keyano Blue Bear Meet (SCM). This was a SNC (Swimming Canada) meet rather than a MSC (Masters Swimming Canada) meet. I suppose it's the same difference as USA-S vs. USMS. Swam in the '15 & over' age group.

    Friday Evening

    1500 Free - 18:39.83. Not blazingly fast, but better than my last two tries. At least I didn't quit, even though I wanted to! I want to take this down to 18:00 by mid-April (next time I race it).


    100 Free - 57.94. Happy with this result. Made the finals, but scratched.

    400 Free - 4:43.42. Not impressed. But not surprised. In years past, I have had 15-20 seconds drop between in-season and championship performances in this event. I want to take this down to 4:28 by mid-May.

    After this session of racing was over, I joined my club for a 1.5 hour workout. Total distance today was 6000 meters (warmup + racing + workout)


    200 Free - 2:11.01. Not impressed. But, again, not surprised. I want to take this down to 2:04 by mid-May.

    100 Fly - 1:08.45. Just cruised it easy, since I had 50 Free coming up in about 10 minutes. I want to take this down to 1:02 by mid-May.

    50 Free - 27.35. Oops! Cruising the fly didn't help! I want to take this down to 25.9 by mid-May.

    After this session of racing was over, I joined my club for another 1.5 hour workout. Total distance today was 4800 meters (warmup + racing + workout).

    January 26: last workout of the month for me. Total meters for January was 58,500 over 15 workouts, averaging 3900 meters / workout.

    January 27 - 31: Las Vegas! Went down to celebrate my 50th birthday (on January 30). Went with my wife, her sister, and my brother-in-law (who had his 46th birthday on the 27th). This was my first time there and I had a great time!

    February 7: Entered the 14th FINA World Masters Championships in Riccione, Italy (June 10 - 16 for pool events). Here's my event list:

    Sunday - 800 Free
    Monday - 100 Free
    Tuesday - 200 Free
    Wednesday - 100 Fly
    Thursday - Relays
    Friday - nothing!
    Saturday - 400 Free

    I'm hopeful that my travel arrangements won't leave me too tired for the first event on Sunday. On Thursday, June 7, I fly overnight to London, England. On Friday, I fly to Bologna, Italy, via Frankfurt. On Saturday morning, I'll take a train, bus, or car to Riccione (only 75 miles). On Saturday afternoon, I'll jump in the pool for a shakeout swim!

    February 8: Planned my meet schedule between now and mid-June (see the schedule at the end of this blog). One of my goals is to complete the MSC Check-Off Challenge (i.e., complete all 18 SCM swimming events in a single season). Another is to get significant race experience in each of my FINA events.

    February 11-12: swam in the Silver Tide Winter Invitational Meet (SCM). This was a SNC (Swimming Canada) meet.


    50 Back - 32.30. Not one of my typical events - I swam it for the Check-Off Challenge!

    50 Breast - 35.08. Not one of my typical events - I swam it for the Check-Off Challenge!

    400 Free - 4:44.13. Poor! Even slower than at the Blue Bear meet in January!


    100 Back - 1:12.58. Not one of my typical events - I swam it for the Check-Off Challenge! I was disappointed because this is significantly slower than my 1:09 last March.

    400 IM - 5:32.65. Not one of my typical events - I swam it for the Check-Off Challenge! Best thing about this swim - except for the 100 Fly, I negative-split the other 100s. I've been told this is a good strategy.
    2012 Meet Schedule

    March 3: Rocky Mountain Masters Invitational (SCM), Calgary, Alberta. Entered 200 Fly, 100 Free, 200 IM.

    March 17: Making Waves Masters 11th Annual Sprint Meet (SCM), Edmonton, Alberta. Plan to enter the 200 Back. Note that I am in another meet on the same day...

    March 17 - 18: Olympian Swim Club Double Double Meet (LCM) (SNC Meet), Edmonton, Alberta. Plan to enter 100 Free, 200 Free, and 100 Fly.

    March 24: Red Deer Silver Sharks Masters Invitational (SCM), Red Deer, Alberta. Plan to enter 100 IM, 100 Breast, 200 Breast.

    March 25: Calgary Masters Invitational 2012 (LCM), Calgary, Alberta. Plan to enter 1500 Free, 50 Free, 100 Free, 400 Free.

    April 14-15: Alberta Provincial Championships (SCM), Edmonton, Alberta. Plan to enter 50 Free, 100 Free, 200 Free, 400 Free, 1500 Free, 50 Fly, 100 Fly.

    May 3-6: Edmonton Keyano International (LCM) (SNC Meet), Edmonton, Alberta. Plan to enter 50 Free, 100 Free, 200 Free, 400 Free, 800 Free.

    May 18-21: Canadian Masters Swimming Championships (SCM), Kelowna, British Columbia. Entered 50 Free, 100 Free, 200 Free, 400 Free, 800 Free, 100 Fly.

    June 10-16: FINA World Masters Championships (LCM), Riccione, Italy. Entered 100 Free, 200 Free, 400 Free, 800 Free, 100 Fly, Relays.

    Updated February 16th, 2012 at 01:19 PM by lewba

  4. Sarasota Y Sharks Masters 5:30 AM Workout -02/15/12

    by , February 14th, 2012 at 01:48 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    1 X 300 5:00 4:30
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    4 X 75 kick 1:30
    1 X 100 swim

    1 X 100 easy 2:00
    1 X 50 build to fast 1:15
    4 X 25 sprint :30
    Four rounds, choice.

    1 X 25 easy
    2 X 50 bocks @ 100%
    1 X 75 easy

    Choice of the following two sets:

    1 X 400 free 5:40 5:20
    2 X 200 free 2:50 2:40
    Two rounds. Round 1 intervals left, 2 right.


    1 X 400 IM 7:00
    2 X 200 IM 3:30
    Two rounds

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  5. 02.14.12 - Tuesday workout... Another 1650???

    by , February 14th, 2012 at 10:59 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. No drag suit. Pool temp about 83.

    Main set was a 1650. Dave and I pointed out that we already did this workout a couple days ago. Didn't work. That's fine because I had just begun to forget how much it hurt to do a hard 1650 at the meet. Got to relive that special moment this morning. Speaking of the 1650, here are my splits from the meet:
    01:08.50, 01:11.72, 01:12.41, 01:12.12, 01:12.21 (05:56.96)
    01:11.80, 01:11.45, 01:11.23, 01:10.80, 01:11.38 (05:56.66)
    01:09.99, 01:10.29, 01:11.10, 01:10.51, 01:11.46 (05:53.35)
    01:10.43, [33.42]

    Is this about how you are supposed to split the 1650?


    400 Warm up

    3 x 100 - 1:35
    3 x 100 - 1:30
    3 x 100 - 1:25
    3 x 100 - 1:20
    Dave and I tried to keep all of these under 1:10. He was pusing 1:07s to 1:08s. I was more 1:08 to 1:10. Should have eased up some with what was coming next.

    Small break
    1650 - Open turns every 300, descend
    3:43, 3:45, 3:42, 3:40, 3:38 (20:21)
    Not too bad considering how tired I was. Hurt pretty bad at the end. Dave stuck with me for this one and actually led me for most of the 1650. I thought I had dropped him on the last 150 but as I touched, I saw him touching about the same time.

    100 Easy
    4 x 100 - 1:30 (Kick fly on 1st, 2nd, 3rd, and 4th 25)

    200 Cool down

    (3950 Total)
    Swim Workouts
  6. Workout 02/14/12: Exercise your heart!

    by , February 14th, 2012 at 09:37 AM (Maple Syrup with a Side of Chlorine)
    w/u: 200 Fr/200 Bk/200 IM drill

    3 x (4 x 50 Quarters strong on :45)
    - 1: Fr
    - 2: Bk
    - :15 SR
    - 3: Fly (did one arm drill when not going strong)

    3 x 100 FR on 1:15 descend
    DPS, except fast through the flags
    1:10, :08, :07

    200 loosen and out
    (solo/Rec/1700yds/35 minutes)

    Felt better today in the water, less stiff. Had three other lanemates, so I stuck with 50's speed work on the Quarters strong. They are tough and I look forward to the last one in the rotation, since I can get extra DPS work in. Need to stop talking so much on these Tuesday morning dips

    Off to work shortly. Half considering getting in tomorrow morning before work, but will probably skip it. My body is telling me I need the rest, and I will be able to plan on some quality swims Fri-Sun, including practice with the masters group on Saturday.

    Happy Valentines Day to you love birds out there. Try to make a point to exercise your heart today!
    Swim Workouts
  7. Long mile... garbagio yardagio?

    by , February 14th, 2012 at 12:10 AM (Alex's swim journal)
    Did a little bit of what some might term junk yardagio today--ma questo non è garbagio!

    A long mile... 1800 yards, a little bit of kick drill for a warm-up and then a lot of EZ free to work out the toxins. Felt better than I did after last week's 6K swim. LSD: bring it on! (but stay away from the brown acid, "that's a bad trip"). 'Scuse me, is that like swimming through purple haze?

    [nomedia=""]Jimi Hendrix - Purple Haze (Live) HDV - YouTube[/nomedia]

    Swim on through, swim on through, swim on through to the other side:

    [nomedia=""]THE DOORS - Break on through (to the other side) at KTLA-TV - YouTube[/nomedia]

    That's not junk!
  8. Monday, February 13, 2012 5:00pm

    by , February 13th, 2012 at 11:19 PM (Fast Food Makes for Fast Swimming!)
    A little sluggish tonight, not sure why, but just went with it and powered on through the water.

    200 Free
    100 Kick w/ board
    200 Free Pull
    200 Free
    100 Kick w/ board
    200 Free Pull

    10 x 50 Free @ :45 (:31-:34s) Ugh

    20 x 25 Kick w/ board hard kicking @ :30

    6 x 150 Free Pull @ 2:00 (1:42-1:45s)

    5 x 100 @ 1:30 (3 @ 25 Fly/75 Free, 2 @ 75 Free/25 Fly)
    cramped on #5 and that was it

    100 EZ and out
    3500 Yards


    Upcoming meet this Sunday:
    Lake Washington Masters Meet in Kirkland, WA.
    currently there are about 122+ people online registered for the meet, so it'll be a pretty good sized meet. The deadline goes thru midnight on Wednesday, so we'll see how large this thing is going to get. There's quite a few fast names in the meet, so it'll be a good one to watch, as well as compete in. I might even get to team up with a few of the college kids from Central Washington Univ. for some relay action as well. Since we all compete under the regional team when we go "elsewhere".

    I'll be swimming the 400 IM, 100 Fly, 100 Free, 200 Back, & 200 Fly.

    The 100 Free/200 Back are back to back events, but shouldn't be an issue. I'll have at least 2 heats of backstroke to cool down before I swim again. I'm sure if I wasn't a "D" swimmer, I'd be having a


    Here is a picture of myself sporting my new "Brute Squad 2011" long sleeve t-shirt, along with my son sitting with me (finally figured this thing out how to embed a photo). This of course is the famous Benjamin, who has been home from the hospital for 2 weeks now and is seizure free, of course through the miracles of medicine! We love having him home, and our family "whole" again. Again, thank you to everyone out there that is or has been praying for us and the little guy.

  9. OW + SCY double

    This morning I swam in the gulf again. The air was a chilly 40 degrees when I ventured out around 10am, and the sky was lightly overcast, with a shy sun occasionally peeking out from behind the clouds. The water was a beautiful jade green, and a brisk wind from the east was creating nice rolling swells almost perpendicular to shore. Last night’s low had dipped into the twenties again, and the nearest buoy had the temp at 58 degrees.

    I set up my chair on the beach and stripped down to my suit as quickly as possible—it was chilly standing around on the beach in the wind. My first steps into the water were painful—the shallow water trapped on the inland side of the sandbar can get quite cold overnight! I waded, then swam through it, then headed on out the sandbars other side. Once there, I swam eastward to the first zigzag staircase. I swam over two large cannonball jellyfish that had pressed themselves flat against the sandy bottom. One was all white, but the other had rust-colored spots radiating out from its center. They were both pretty large—definitely bigger than dinner plates. I usually see one or two of those washed up on the beach when I go for beach walks, so I wasn’t surprised to see them in the water.

    I turned around at the staircase and headed back to my starting point. Now I was swimming with the swells. Although I have enjoyed swimming in the glass-smooth water for the last week or so, today I was relishing being in water with some movement in it—it felt like a living thing I was swimming with, rather than just in. I occasionally did some dive-y breaststroke or some dolphin kick with freestyle arms in order to better feel how the swells were helping me along.

    Too soon I was back at my starting point. I stood up, took my goggles off to look around, and decided that I wasn’t ready yet to get out, so I started stroking westward. I swam up to Alys Beach, then turned around and headed back. Altogether I was in for about a half hour today, and it felt great. I got a little chilled on the way in as I swam back through the shallow water nearest to shore—it might well have been in the high-40s, it was downright painful to swim through. I transitioned from swimming to wading sooner than I strictly needed to because it was sending needly sensations through my face and arms.

    I wrapped up in my parka and towel to make my way up to the hot tub. I had decided to forego the boots and mittens today, as they seemed overkill for the 3-5 minutes it takes to get from the beach to the pool area. But I could have used them—my fingers and toes got cold enough during the transition that it hurt a bit when I dipped them in the warm water. I remember someone telling me once that it isn’t high temperatures per se that cause burns on your skin, but rather the difference between your skin’s temperature and what it comes into contact with, so that very cold skin could be burned by things that were not actually very hot. I don’t know if that’s true, but next time it’s in the 40s I’ll probably go back to the mittens and boots to warm up my extremities a bit before I subject them to the hot tub.

    This afternoon I stopped by the pool for a quick swim. The kids team were practicing, and a lot of the masters swimmers I know down here were there as well. I shared a lane with Amanda, and was glad to finally get to see Chuck, whose coaching I very much enjoyed last year. He confirmed that he was taking a break from coaching—he was at the pool to swim today. Everyone was in a state because the pool’s temp was down to 78—horrors! I thought it was delightful, and had a wonderfully relaxing sunset workout. Here’s what I did:

    1000 scy warmup

    4 x 350, done as 1 length x / 1 length y / 2x / 1y / 3x / 1y / 4x / 1y:
    Round 1: x = FR, y = BK, work turns
    Round 2: x = flutter kick fast, y = breast kick easy
    Round 3: x = back, y = breast (build backs, work breast)
    Round 4: x = easy FR, y = fast FR

    600 SKPS warmdown

    The downside of the water temp tonight is that the pool will be closed tomorrow morning so that it can sleep under its covers for a little longer and warm up to its accustomed temp of 81-82. That means no LCM time tomorrow—I hope the warmer weather on the way will mean that the morning lcm lap swim will be restored soon. If not, I’ll just keep swimming in the gulf!
  10. February 10, 2011

    Warm-up (1400)
    200 swim
    4 x 100 @ 1:50 50 catchup / 50 swim
    4 x 100 @ 1:40 25 catchup / 75 swim
    4 x 100 @ 1:30 swim DPS

    Kicking (500 set / 1900 total)
    4 x 25 underwater SDK w/fins @ :45
    6 x 50 dolphin on back w/fins @ 1:00 odds as fast a possible , even easy
    4 x 25 underwater SDK w/fins @ :45

    Swim (2400 set / 4300 total)
    1 x 200 @ 2:55
    6 x 100 @ 1:30
    2 x 200 @ 2:55
    4 x 100 @ 1:25
    3 x 200 @ 2:55
    2 x 100 @ 1:20

    Wrap-up (200 set / 4500 total)
    200 easy
  11. Monday, 2/13/12

    by , February 13th, 2012 at 05:23 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm-up: (900)
    1 x 300 Choice
    4 x 75 on RI =:15
    25 free with fists / 25 single arm drill / 25 free, build

    3 x 100/1:45 pull with buoy and snorkel

    Main Set 1: (2000)
    Repeat 3x
    1 x 200/3:10 - moderate effort free – think about technique - ave 2:45

    2 x 100/1:35 - faster, steady effort free - ave 1:20-21
    4 x 50/:50 free build - 37-38
    Extra :30 after the last 50 in each round

    1 x 100 back – recovery

    2 x 50/3:00 free fast from blocks - went 30, 28

    200 easy free and back

    Total: 3100 yards
  12. Il Garbagio, Monday, Feb. 13

    by , February 13th, 2012 at 05:22 PM (The FAF AFAP Digest)

    600 various

    8 x 50 fly drills @ 1:00-1:05

    30 x 50 DPK shooters w/MF
    1-10: back @ :30
    :30 rest
    11-20: belly @ :30
    :30 rest
    21-30: 360 twirling @ :35
    50 EZ

    15 x 50 DPS free w/paddles & fins @ :50
    -- fins just to float; hate buoys
    50 EZ

    8 x 25 long breast pullouts
    50 EZ

    Total: 2850

    20 minutes rehab exercises


    Just swam slow and worked on technique today. I don't actually consider it Il Garbagio, but some might. I needed a recovery workout after yesterday's double, and yoga didn't fit today's schedule. Tomorrow, I will do a sprint workout and I have a massage booked. Not for Valentine's Day; I really try to ignore that silly holiday.
    Swim Workouts
  13. Workout 02/13/12:

    by , February 13th, 2012 at 04:45 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 Back
    6 x 100 kick on 1:50
    - did flutter w/ board, back w/o, SDK, flutter, back, then swam a 100 breast on the last one

    5 x 200 Pull on 2:45
    - 1: DPS (ez) ~ 2:32
    - 2: 25 DPS/25 HARD ~ 2:24
    - 3: 25 HARD/25 DPS ~ 2:23
    - 4: Build by 50 ~ 2:25
    - 5: Go for it ~ 2:18

    10 x 50 on ?
    - Did IMO 1-4, 5-8
    - 100 IM for time ~ 1:10.12

    10 x 50 on ?
    - drill/speed play intermixed

    100 yards of "you need to work on your breaststroke" with the lifeguard/high school coach that I swam with 20 years ago

    200 loosen and out
    (solo/Rec/3300yds/70 min)

    I have to admit that I was sore from that IM set on Thursday, and was enlisting any able (and mostly unwilling) bodies around the house to give old dad a backrub. The swim today was not overly difficult as there ended up being anywhere from 3-6 people in the lane at any given time.

    I was coming in on the kicks from 1:30-:35, and was pleased with the 200 pulling times. I went to the 50's on an interval to not run anyone over and worked the turn and breakouts. My neck and shoulders are still a bit tight, but I suppose that I should expect that after swimming that much fly in a practice when I usually don't.

    I was happy that Carrie came over to help me with the breaststroke. I was very pleased to drop 10 seconds on the breast portion of the 400 IM last week, and would like to be able to swim this stroke with more efficiency to help out my IM times.

    I also measured our home pool today to get it certified for the mini meet I will run on April 28th. It is the same weekend of nationals, so I am sure many bloggers will have to skip our little meet this year, but I think we can get some folks from the New England/upstate NY area to attend and have some fun. Our first meet in Bennington - complete with two 25 yard fun "sprint" events!

    Updated February 13th, 2012 at 05:27 PM by rxleakem

    Swim Workouts , Planning
  14. Sarasota Y Sharks Masters 5:30 AM Workout -02/14/12

    by , February 13th, 2012 at 03:41 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:20 3:00
    3 X 100 1:40 1:30
    4 X 75 1:20 1:10
    Two rounds. Round 1 intervals left, 2 right.

    4 X 100 kick 2:10
    8 X 25-half blast free/half swim :45
    1 X 100 swim

    1 X 200 IM 3:30
    1 X 75 stroke 1:15
    5 X 25 stroke-fast- :45
    Four rounds. 1 minute break between.
    Round 1: fly, 2 back, 3 breast 4 free.

    5 X 300 free 4:00
    #1&2: moderate pace, 3&4: negative split, #5 best effort.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  15. Monday, 02/13/12

    by , February 13th, 2012 at 03:29 PM (Chowmi's Blog)
    SCM, Baylor Fitness Center
    noon workout
    Billy G. coached

    Warm up:
    200 swim
    200 kick
    200 pull
    ==>Not really paying attention and just stopped for no reason. Probably did about 400 total.

    6 x 50 kick on 1:00
    Kick on back; no fins; went strong, range 46 to 49.

    Main set:

    6 x 50 on :50
    100 easy
    3 x 100 on 1:30
    I swam this set and went 2nd. Held 35+ and 1:12/1:13

    4 x 50 on :45
    100 easy
    2 x 100 on 1:25
    I kicked this set with Speeedo B&O fins.

    2 x 50 on :40
    100 easy
    100 fast
    I jumped back up to 2nd and went :35 and 1:05 on the last one. That is my best ever 100 practice time from a push, but I think I will have a lane leader time (1:06 best) and not leading the lane best (1:05 best today). It makes a huge difference even with just one person in front.

    3 x 200's pull
    ==>No. Sat around and talked to Bobby about my training. Then did a bunch of tummy kicks with my snorkel.

    2 x Dives.

    Today was a pretty good day. I was in the mood to see what I could do on something longer. And I stuck to my guns and did a lot of kicking instead of swimming everything. The nice thing now is that I can pretty comfortably hold the swim intervals with my Speedo fins.
  16. Moving in the right direction

    by , February 13th, 2012 at 02:00 PM (Random Nonsense)
    Today's workout seemed good at the time, but in retrospect, I didn't push hard enough.

    Team practice SCY, swam with Marge
    Warm up
    - 300 free
    - 200 kick
    - 300 free
    - 2x100 DPS
    Main Set
    - 300 pull on 4:00 (3:30)
    - 3x100 on 1:20 (1:10s)
    - 300 swim on 4:00 (3:42)
    - 3x100 on 1:20 (1:11s)
    - 300 pull on 4:00 (3:18)
    - 3x100 on 1:20 (1:08s)
    IM Set
    - 8x25s on 40 IM order (did 4xback, fly, back, breast, back)
    Cool down
    - 300 done free/back/free by 100

    Marge beat me on all the stroke. My back might have been slightly faster than her breast.


    My reintroduction to IM workout. Prep for the Walnut Creek camp, which probably has more than just freestyle as part of the program.

    Sunday's workout Solo SCM
    Warm up
    - 600 free
    - 200 kick
    - 200 back
    Sprint set
    - 10x25 on 1:00 (3 on 40 in the middle to make a nice clock for the next set)
    -- sprint 12.5, 12.5 ez
    IM set
    - 30x50 stroke/free by 25, no free IM order 10x through on 1:00
    -- 40s fly and back, 44s breast
    Cool down
    - 250 ez



    My hang on workout

    Saturday's workout Solo SCM
    Warm up
    - 600 free
    - 200 kick
    - 200 back
    Hang on set
    - 1x100 on 2:00 (1:11)
    - 2x100 on 1:50
    - 3x100 on 1:40
    - 4x100 on 1:30
    - 2x100 on 1:20 (supposed to be 5, missed #2)
    - 200 ez
    - 3x100 on 1:20 (finish up the set)
    Cool down
    - 300 ez

    The goal was to not give up too much time as the intervals got tighter and, of course, finish the set. I was doing pretty good until the end of the 1:30s set when I started seeing 1:18s.
  17. 02.13.12 - Monday workout/Auburn Day 2

    by , February 13th, 2012 at 11:53 AM (Pete's swim blog)
    Swam solo this morning. Pool temp ~84. No drag suit. Usually, I have a little taper left to enjoy on Monday morning but today I was mostly just sore. Pushed through a 5K to get back into the groove of things.

    Sunday at Auburn was just as fun as Saturday. I was tired and sore from the previous day but anxious to get started again. Started with the 500 free. Warm-up went well but I probably got warmed up a bit early. Mcountryman was on my left. It was nice to meet her. I eased through the first 200 and then slowly cranked up the pace. Finished strong on a 1:05. Might have been able to go faster with a stronger start but I'm really happy dropping 17 seconds from last year.

    Next up was my favorite... 200 breast. Lanes 1-4 were all 40-44 age group. I was in between Andy who blew me away in the 100 br and Mark whom I'm not worthy to be in the same heat. Andy and Mark took off and left me on the first 100. Looked pretty hopeless. At 150 yards, Andy looked like he might be in some trouble so I picked it up. Finally chased him down on the last 25. Mark was gone but at least I was on the same lap when he finished. Dropped 5 seconds from last year's time.

    100 Free - Why did I enter this event? I really stink at sprinting. Would have been better off easing through a 200 backstroke. I was 1 second faster than 2 years ago. I am very impressed by the way people can race this. Maybe one day, I'll figure it out and be somewhat competitive. For now, I'm humbled by their ability.

    50 Breast - Last event! I was really ready to wrap things up at this point... lots of fun and lots of racing but time to go home. Ulf and Andy, both in my age group were next to me. Based upon seeds, I needed a low 32 to have a chance. Made the low 32 but Ulf and Andy were both way too strong for me again. Great job to both of them demolishing their seed times!

    I did really well in overall points which is more a measure of who is crazy enough to swim 8 events. Nice end to the weekend to win that but I took away far more from the people I met and raced with. It was great meeting people and cheering each other on. Lots of inspirational stories far more interesting than my own. The meet was run great as usual. Everything was prompt, the facilities were top-notch and they made sure we had a great time. Look forward to next year!


    400 Warm up
    200 Free/3 x 100 IM

    3 Times through:
    * 4 x 50 Fly/Free - :45
    * 4 x 50 IM Order - :50
    * 2 x 50 Fly/150 Free/50 Fly (1st time 4:00, 2nd 3:50, 3rd 3:40)
    50 Easy

    8 x 100 Up/Down Kick - 1:40 (:05)

    25 Easy
    4 x 50 Back from dive - 1:00

    225 Cool down

    (4900 Total)
    Swim Workouts
  18. Monday February 13th...unlucky? maybe not...

    by , February 13th, 2012 at 11:53 AM (The Labours of SwimStud)
    Did this nice workout Fort designed today:
    Warm up:

    500 choice
    9 x 25 shooters w/fins + 25 EZ @ :40/:45
    -- 3 back, 3 belly, 3 360s
    5 x 50 free w/paddles @ 1:00
    6 x 25 overkick free, no breath @ :40/:45
    50 EZ
    This warm up was more demanding than I anticipated...I began to worry about the next section lol

    Speed Sets:
    8 x 25 burst + cruise @ 1:00
    -- 4 kick, 4 swim
    50 EZ
    I did numbers 3 through 6 with the parachute...

    6 x broken AFAP 100s @ 10:00:
    #1-2: 50 (from the blocks if you can) @ :20 rest + 2 x 25 with :10 @ 75
    #3-4: 50 @ :30 rest + 2 x 25 with :15 rest @ 75
    #5-6: 50 @ 1:00 rest + 2 x 25 with : 30 rest @ 75
    On the last two I managed my first ever no breath race pace 50's. I am stoked. The first one was an accident. I was sharing the lane (side by side) and I had my send just a few secs after my lanemate turned. I think going fast and passing him made me focus on getting past quick or tricked my mind into a mental state for racing I was off the wall and coming back before I knew where I was. The urge to breathe only kicked in with 5yards to go so I just held on and did it. The second one was easier. Hopefully I can keep to this in my races at meets.

    Total: 3250

    Updated February 13th, 2012 at 02:35 PM by SwimStud

  19. Sunday Double, Feb. 13

    by , February 13th, 2012 at 10:32 AM (The FAF AFAP Digest)

    RC/ankle/scapular/elbow exercises
    kettle ball reverse scoops, 25 x 2 x 15
    total ab machine, 130 x 3 x 15
    good mornings, 65 1 x 1 8, 75 x 3 x 8
    box squats, 135 x 1 x 5 , 145 x 2 x 5 -- I just prefer the power squat machine; I don't like all that weight resting on my shoulders
    explosive leg press, 270 x 4 x 12
    altitude drops, 10
    knee tuck jumps, 2 x 10
    lateral bunny hops, 3 x 15
    standing broad jumps, 2 x 10


    I had planned to go to yoga. But Mr. Fort has a running injury (probably from not going slow enough when he's supposed to be going slow ), and our chiro and I persuaded him to try deep water running. A pool is very foreign to him, so I had to drive him there and throw him in. Since it was somewhat less crowded than usual on the weekend, I decided to do a real workout despite just having done weights.

    Warm up:

    8 x 25 shooters w/fins @ :35
    8 x 25 no breather free w/fins @ :35
    50 EZ

    Main LP Sets:

    24 x 50:

    8 x 50 back shooters w/fins best average @ 1:30
    -- coming right after weights, this was the most unspeakably horrible painful set I've done in recent memory
    -- the combo of O2 deprivation and speed on short rest is tough and I probably started out too fast
    -- 22 flat, 22 flat, 23 low, 23 low 23 high, 23 high, 23 high, 23 high
    200 EZ

    8 x 50 fly w/fins @ 100 pace @ 1:30
    -- went mid to high 26s, a couple 27 flats
    -- this is probably a half second too slow, but a noodler joined my lane after the first 2 and I had do so some single arm strokes and crappy streamlines to avoid collision
    200 EZ

    8 x 50 breast w/fins @ 100 pace
    -- went high 29s-30 flats
    200 EZ

    Total: 2900


    I'm feeling quite righteous having a LT set after weights, so I may just loaf and stretch today. Mondays are typically a light workout day for me anyway since Lil Fort only has a half day of school.

    I really should have put my compression tights on last night, but I was rushing out to a rare dinner and movie.

    Updated February 13th, 2012 at 03:00 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  20. 24 miles behind

    by , February 13th, 2012 at 09:50 AM (Nobody Special)
    * My goal was to get to 365 miles swum by the end of the year. As of now I'm 24 miles behind. I jumped out to a good start - was ahead of the game by a few miles before my shoulder injury set in. Once I'm back up to speed I think I should be able to catch back up and make it to my goal by the end of the year. Funny thing - I thought I wasn't going for enough when I originally made it...

    *Today's 1600 yd work out:

    100 warm up
    3x100 (kickxswimxkickxswim) - 2 m int
    8x25 free w/o fins (40 s int)
    4x50 free w/ fins (1 m int)
    4x50 kick (1 m int)
    2x50 free w/o fins (1 m int)
    2x50 free w/fins (1 m int)
    3x100 (kick/swim/kick/swim) - 2 m int

    * I'm slowly starting to drop the fins from portions of the work out. Will try to do a little more with each workout in the future.