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  1. Tue June 5th 2012

    by , June 5th, 2012 at 01:15 PM (Ande's Swimming Blog)
    Tue June 5th 2012

    Whitney Coached
    LCM main pool
    6:00 to 7:30 dove in 6:05ish
    swam with UT swimmers Jess Guro & Alex Hooper, Tyler, Chris, Ned, & Jim

    Warm Up (scy )
    assigned 3 x (400 100)
    did around 1:00

    Main Set (LCM)

    4 x 200
    #1 on 3:00
    #2 on 2:50
    #3 on 2:40
    #4 on 2:30 right into (went 2:34 on #4)
    4 x 50 on 1:00 done 25 fast 25 easy

    1:00 rest

    4 x 200
    #1 on 3:00
    #2 on 2:50
    #3 on 2:40
    #4 on 2:30 right into (went 2:27 on #4)
    4 x 100 on 1:00 done 50 fast 50 easy

    1:00 rest

    4 x 200
    #1 on 3:00
    #2 on 2:50
    #3 on 2:40
    #4 on 2:30 right into (went 2:32 on #4)
    1:00 rest

    4 x 50 IM order FAST on 1:30

    500 easy

    ~ ~ ~ ~ ~

    2012 Meets & Events

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

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

    Updated June 5th, 2012 at 01:23 PM by ande

    Swim Workouts
  2. Tuesday, 6/5/12

    by , June 5th, 2012 at 12:51 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    1 x 300 back and free
    3 x 100/1:45 build each, all free
    3 x 50 kick/1:10 desc
    - flutter w/board & snorkel, 58-56-54
    8 x 25/40 burst + cruise
    - 3 free, 3 back, 2 fly
    50 easy

    Main Set
    Pull 10 x 50 back/1:00 ns each; best form and consistency
    - w/buoy only, ave 43
    Kick 10 x 50 with fins/1:10 25 shooters / 25 cruise
    - all dolphin on back, ave 45

    Swim 12 x 100/2:00
    Repeat 4x
    #1 & 2 = 25 @ 80% - 50 @ 70% - 25 @ 90%
    # 3 = ez
    - 1-6 free, ave 1:22-23; 7-12 back, ave 1:32-34

    Warm down
    100 easy free & back

    Total: 3300 yards
  3. Tuesday - 06/05/12

    by , June 5th, 2012 at 09:57 AM (Workout Swimmer)
    Got there a little bit late - then one of the lane lines was broken I had to help get it out of the way. Felt kinda tired & sore - not sure if this is from working so hard yesterday, or from going to bed so late. I intended to take it kind of easy today & probably should have gotten out about 800 before I did. Had to swim the first 60 minutes solo, as ATAC was doing dryland. I have no intention of wasting my swim time on dry land - I'll do dryland at home when I have more flexibility (if I do it at all!)
    600 back/free
    600 P no paddles
    400 kick w/zoomers - first 300 w/board
    100 easy
    16 x 50 on :50 & 1:00; 4 free/4 stroke repeat
    600 back/free
    6 x 100 P w/paddles on 1:40 - holding 1:23 (not bad for just getting back into using paddles & feeling exhausted)
    200 cool down
    Total: 3800LCM
    I might have done more than this - but I don't remember what it was if I did!
  4. that was a good one today ...lactate production

    by , June 5th, 2012 at 08:37 AM (Mixing it up this year)
    I made it thru better than I thought. The water was cloudy todaybut much cooler than at the Y. For the kids workout I am going to buy a couple bags of ice to dump in the overly cloudy pool.

    800 free

    8x50@1:15 4 w/fins as 25 UW +25 cruise 4 as burst + cruise no fins. My lungs held out better on the 25 UW

    4 times thru:
    25 AFAP + 25 EZ @1:00 from block held 16 on 25's finishing 50 in 45
    50@100 pace @1:30 held 43
    100@200 pace @2:30 went 1:28,1:30,1:30,1:30
    200 EZ @5:00

    100 EZ

    Total 2500 meters
  5. Monday June 4th

    PM Weights

    Body weight (164 lb.), 2 sets of 3
    Body weight + 10 lb., 8 sets of 3

    Abductor machine
    130 lb., 4 set of 10
    140 lb., 2 sets of 10

    Calf raises on the Smith machine
    205 lb., 1 set of 10
    225 lb., 1 set of 10
    255 lb., 4 set of 10

    Standing face pulls
    50 lb., 2 sets of 10
    60 lb., 4 sets of 10
  6. Monday, June 4, 2012 6:00pm

    by , June 5th, 2012 at 12:10 AM (Fast Food Makes for Fast Swimming!)
    The YMCA is doing their annual "Y Splash" program at our pool, which is an opportunity for the public to get a week of 100% FREE swimming lessons for their kids. It's a great program, and all you have to do is sign up. They've got the whole pool taken up from 4 to 6 pm, and I'm sure at least 3 sessions of lessons during that 2 hour period. The final session looked like it had 8-9 groups of lessons going on simultaneously. In addition, 4 guards on deck, 1 on each side of the pool.

    We've had two drownings occur in Wenatchee this year, which is actually a high number for the area. The first one I've mentioned before...the incident at the high school last winter in the P.E. class.
    The second incident happened this two weekends ago on the Columbia River. Apparently a group of girls were playing around along the park on a walking bridge, and they thought it would be cool to jump in off the edge of the bridge. Apparently they all lined up, counted 1-2-3 and...only 1 girl jumped...into the 50 degree flowing river! Another girl jumped later after she realized her friend was in danger, trying to save her friend. Well, the two both got in trouble quickly, and another guy downriver was able to get out there and get to the girls, but was only able to grab one of them. The other girl, a 13 year old middle schooler, wasn't seen again. This is the article about the story from the newspaper.
    The YMCA and other programs are trying to reinforce the importance of safety in and around the water. I think people are finally getting with it after these two horrible incidents have happened recently.



    200 Free (1st 100 of it was helping drag lanelines down the pool after Y Splash)

    Main Set: Idea from That Guy
    I figured I haven't really been doing that much recently, especially over the past weekend, so I'd kinda kickstart my week with the IM CHASM OF DOOM!

    200 IM on 3:00 (went 2:35 to start out)
    175 on 2:40 (50 fly, 50 back, 50 breast, 25 free)
    150 on 2:20 (50 fly, 50 back, 50 breast)
    125 on 2:00 (50 fly, 50 back, 25 breast)
    100 on 1:40 (50 fly, 50 back)
    75 on 1:20 (50 fly, 25 back)
    50 fly on 1:00
    25 fly on 40
    25 fly on 40
    50 fly on 1:00
    75 on 1:20 (50 fly, 25 back)
    100 on 1:40 (50 fly, 50 back)
    125 on 2:00 (50 fly, 50 back, 25 breast)
    150 on 2:20 (50 fly, 50 back, 50 breast)
    175 on 2:40 (50 fly, 50 back, 50 breast, 25 free
    200 IM AFAP went 2:25

    100 EZ

    4 x 50 Kick w/ board @ 1:00 (:45s)
    Had to stop at 4 because I felt my hamstring ready to cramp...

    1 x 100 Free Pull @ 1:15 EZ
    1 x 100 Free Pull @ 1:10 (1:07)
    1 x 100 Free Pull @ 1:20 EZ
    2 x 100 Free Pull @ 1:10 (1:05/1:07)
    1 x 100 Free Pull @ 1:25 very EZ
    1 x 100 Free Pull AFAP (went 1:01)

    100 EZ

    3100 Yards

    That was my first attempt, and maybe my last attempt at the frickin' IM CHASM OF DOOM set. It always has to be written in RED ENLARGED ALL CAPS as well, and spoken with the deep villianous scary voiceover. At first I didn't think too much of the set in terms of difficulty, but it sure sneaks up on you on the return trip up! And wayyyyy wayyyyy too much backstroke for my liking as well. I was so happy on the second to last rep to finally have 1 length of freestyle as well. Rested about 15 seconds till the interval and hit the turbo button for the final 200. I was surprised by the result, because it really hurt to race fast at the end of the 1800 set on minimal rest. Nice set T.G.

    Updated June 5th, 2012 at 12:36 AM by jaadams1

    Swim Workouts , Daily Practices
  7. Monday, June 4th

    Didn't swim Saturday because of anniversary. Then this morning it was storming so the pool was closed. Since my wife and daughters left on a road trip, I wa able to swim this evening. Swam steady but not hard -didn't want to wear myself out for in the morning.

    2x500 Free on 7:45
    5x100 back Pull on 1:45
    5x100 Free Pull on 1:30
    5x200 Back Pull on 3:15
    500 Free Pull on 8
    10x50 Back Pull on :50
    10x50 Free Pull on :45
    100 Free

    4600 Yards
  8. confidence builders...

    by , June 4th, 2012 at 10:11 PM (Alex's swim journal)
    The last couple of days I've decided to do some confidence-building workouts for long distance... looking forward to the USMS OW 5K later this month.

    Saturday's workout was 3 x 1750 on 29:30; I was trying to come in at around 29:00, a 1:40/100 pace. I finished three miles in just under 1:29.00; my first two miles were 29:05, 29:15; and my last mile was 29:50.

    Today I did 3500 in 60:20.00 minutes, broken up as so: 1000 in 16:45, 100 breast in 2:00, 1000 in 17:00, 100 breast in 2:00; 1000 in 17:15; 100 breast in 2:00; 200 free in 3:20.

    Feels good to be swimming "hard" for long stretches and gives me that confidence I'll be able to sustain the pace during the 5K.
  9. Iceland Day 3

    I woke up early Saturday morning, ready for my third and last day of swimming at the IGLA Championships in Reykjavik. It was the fourth day of festivities, and between the sports competitions and all the other events and socializing everyone was looking a little worse for wear. There were only a half-dozen of us on the earliest (6:30am) bus to the competition facility, and I had my own lane for most of warmup. In addition to being tired my feet were a little cut-up and bruised from the open-water swim the night before, and starts and breaststroke kick were somewhat uncomfortable. This swim meet had begun to feel like an endurance challenge, but I was still excited and grateful to be able to be here swimming with my teammates and friends.

    I was in the first event of the day, the 400 FR, along with my teammates Hannah, Amanda, Kathleen, and Clara. We had exactly 1 full heat of women—10 swimmers—and miraculously we all showed up in the ready room. (The preceding men’s heats of the events had lots of gaps from missing swimmers). One of the joys of being a woman at an IGLA meet is that there are so few of us that you see the same competitors over and over, and really get to know each other by the end of the meet. Today’s was the most fun ready room I had ever been in—most of us were still all excited about the previous evening’s open-water event, and about this being the last distance event of the meet. We did a group cheer for ourselves before heading out on deck for our event.

    I swam a 5:40.3 with solid splits (1:20.9 / 1:26.6 / 1:26.5 / 1:26.1), taking second in my age group to a fast swimmer from Oregon who had dominated all the distance events. In this race she was strongly challenged by Hannah—I could see them swimming right together on each lap, and was rooting for my teammate every time I saw them pass by. Afterwards I went outdoors for a warmdown / hot tub / waterslide session—my next events were not until the end of the session, so I had some time to enjoy myself out in the sunshine.

    My second individual event of the day was the 200 IM, which I swam solidly. I don’t have my time or splits—the online results for the last few events are not yet posted for some reason—but I was pleased with how I shaped this race, and with the fact that I didn’t run into the lane lines on the backstroke leg. I didn’t have time to warm down before my last event of the day, the women’s 200 medley relay. This one was special to me—I was swimming on a 240+ team with longtime friends and teammates Kathleen, Barbara, and Helen, all of whom are in their 60s or 70s. Of course our oldest swimmer (75) was swimming the fly leg! .

    I led off backstroke—I think I went a 38-something—then cheered as my teammates swam beautifully. We ended up setting a new IGLA record by at least 40 seconds. It was very exciting as the whole team was cheering us on, and a great note on which to end the meet. I think it’s really cool that our women’s contingent was so strong—I ended up swimming on 3 women’s relays in 3 different age groups (120, 160, 240), with 8 different relaymates. Coach Christopher did a great job of planning our relay entries, as well as deck coaching our big team and being unfailingly cheerful and enthusiastic and helpful throughout the meet. He has been our meet coach for the last few years, and I’ve really appreciated all he’s done to encourage meet participation—the huge turnout we had here is a tribute to all he’s done.

    Speaking of teams, TNYA won the swim competition handily. That we would do well was apparent from the get-go—we had by far the biggest team at the meet. It was our first-ever IGLA swimming championship, and I can’t say how excited our team was about that, and how pleased I was to be a part of it all. Our diving team also won the overall diving title—9 of the 11 divers entered were from TNYA, and everyone performed well. The big suspense going into the final day was the water polo competition. New York wasn’t the favorite going into the tournament, but they played well when it counted, winning all four of their games in pool play—the last one by 1 point in sudden death—to make it to the semifinals. There they beat Seattle in a 6-5 nail-biter on Friday night to make it to the gold medal game against Atlanta on Saturday. The game was being held at 5pm, just before the closing Pink Flamingo competition, and the entire swimming and diving teams planned to show up to cheer them on.

    I had a few spare hours before returning to the pool for PF rehearsal and water polo, so Amanda and I wandered over to Reykjavik’s botanical garden, where we enjoyed a delicious lunch (lobster salad for me) and shared a piece of carrot cake while enjoying the view.

    Then it was time to head back to the pool for Pink Flamingo rehearsal.

    How to explain Pink Flamingo? It’s a competition between teams, in which each puts on an aquatic skit or show. It usually involves music, choreography (both on-deck and in the water), drag, elaborate costumes and props, and lots of local topical references. This year’s theme was Ice & Fire. TNYA’s entry--directed by Pink Flamingo mastermind Charlie--was designed to appeal to the Europeans in the audience, and more importantly, the Icelandic judges. It had a bit of everything—our cast of characters included Iceland’s most notable Eurovision contestants, Icelandic bankers dressed in prison stripes performing water ballet, an Icelandic Miss World stumbling not once but twice into the pool (Amanda was great in this role!), Loki, Bjork on a swan float, Vikings and the Saga of the Sturlunga, an Irish step dancer (we have a very competent one on our team), and of course an erupting volcano. All in 5 minutes. Me? I was a sign holder, and enjoyed watching the rest of my teammates put on a real show!

    I think our routine was a bit impenetrable to Americans unfamiliar with the past decade’s Eurovision Song Contest contestants and controversies, but the Europeans seemed to love it. During our rehearsal the nearby water slide pool was filled with locals trying to catch a glimpse of what the heck we were doing, and it erupted from time to time with applause and laughter. I had received an email full of youtube links to the various references, so I had some idea of what was being parodied and alluded to.

    The rehearsal ended in time for us to join the rest of our teammates for the exciting second half of the water polo gold medal match. It was a hard-fought see-sawing game, with quality play from both Atlanta and New York. The cheering got louder and louder as the game went on, and by the fourth quarter any time there was a goal or a change of possession in our favor the noise was deafening. There were some impressive shots and some great blocks by our goalie Chris, who had been forbidden by the team to go down the water slide this trip, at least before the conclusion of the tournament (he broke a rib doing that in Atlanta, and had to miss the final game there.)

    The whole time I watched, New York was either up by 1 point or the game was tied. In the final quarter Atlanta had a couple of man-up situations to take the lead, but New York played tough defense and denied them, then scored an exciting final goal with under a minute left in the game to go up 7-6, to thunderous applause and foot stomping from the fans. Atlanta had a final chance to tie the game, but New York stole the ball and then successfully passed it out to one of our speedier players, who swam the ball away as time ran out, giving Atlanta no chance to foul. The final buzzer sounded, we had won. It was truly thrilling. We gave our team a standing ovation as they did the traditional post-game handshake line with Atlanta, and then again as they came over to join our team in the bleachers. It was the second IGLA polo victory ever for TNYA (their last was in 2000 in Paris).

    Next up was the Pink Flamingo competition. We went third out of four teams, and the performers were even better than they had been in rehearsal. We were followed by Iceland’s entry, which featured a beautiful performance by a local choir that tours internationally. (I had met one of their members on the bus trip to the Blue Lagoon, and so was especially looking forward to hearing them). The three judges left to deliberate while awards were given in the other categories. My team was jubilant, having swept the swimming large team division, the diving, and the polo categories—not sure if that’s ever been done before! The only category we didn’t win was synchro swimming—the San Francisco Tsunami fielded the only three entries in that category, so took the honors. They performed their routines while we waited to hear from the judges, and were very impressive.

    Finally it was time for the Pink Flamingo awards. I thought our entry was the most elaborate and creative, and the judges must have agreed, because we were named the winners! The prize was a stuffed dalmation weasel—not sure if that will make it through customs or not. Our Pink Flamingo victory definitely made for an unprecedented IGLA sweep. Now we just need to add a synchro team for the next championships!

    It was a great end to a fabulous competition. I’m so glad I decided to come! It was wonderful being part of a strong and supportive team, and a great opportunity to visit a place I’ve never been. I was sad to have to leave the next day--I wish I’d had more time to see more stuff outside of Reykjavik. But now I know how easy it is to visit (almost as easy as going to the west coast), Iceland will be a tempting summer cool-weather destination.

    And I can’t say enough about the local IGLA organizers—they did a fantastic job of putting on a great event. Everyone involved was endlessly cheerful and patient with all of us—the officials and timers, the ready-room roll-caller, the bus drivers, and the Pink Iceland travel guides who took care of everyone’s travel- and tourism-related questions and needs. I can’t imagine how much work went into arranging this event—they had to import polo refs from Denmark, for example—but everything came together seamlessly, And special thanks to whoever arranged the amazing weather we had for the entire event!

    I can’t remember when I’ve had more fun at a swim meet. This definitely makes me want to go to Seattle with the team for next year’s IGLA!
  10. Monday, June 4

    by , June 4th, 2012 at 06:49 PM (The FAF AFAP Digest)

    Warm up:

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

    Speed Sets:

    10 x 25 burst + cruise @ 1:00
    6 kick, 4 fast hands drills
    100 EZ

    10 x (25 AFAP + 75 EZ)
    1 = flutter kick w/fins & board, 11 low
    2 = breast w/fins, 13 mid
    3-4 = back from the blocks w/15 SDKs, rolling start, 13 lows
    5 = free, 11 flat
    6 = breast w/fins, 13
    7-8 = back shooter w/fins, 9s
    -- OK, not super fast. The backstrokes were good though.
    100 EZ

    6 x 25 breast pull w/parachute @ 1:00
    50 EZ

    6 x 25 back shooter w/fins & parachute
    3 @ 1:00, 3 @ 1:10
    100 EZ

    Total: 3000

    Rehab exercises, foam rolling, stretching, 40 minutes


    I took the entire weekend off as recovery. I was very busy anyway with Lil Fort's JOs, Teen Fort's prom prep & festivities, soccer party, and Fort Son getting home from college. Lil Fort was very speedy, winning both the 1500 and 3000 in big PRs. (And prompting Jimby to say I should try the 400 IM again. Not!) Next up for her is the PV Association meet in two weeks, which is a qualifier for Youth Nationals. Same weekend as the All Star soccer tournament ... I may be taking that weekend off as well, I fear. But since Missy Franklin gets every weekend off in the summer according to the WSJ, I can too!

    Unfortunately, after all the recovery, I was rudely woken up early by Teen Fort who forgot her English project at home. Since I went to bed late, I was tired all day and didn't feel great in the water. I need my sleep these days.

    I will likely journey out to Rockville tomorrow if the weather is good. I think I need to do an AFAP 100 back long course. Just can't wait. (Why don't we have a sarcasm emoticon?) Whoops, no can't. Forgot I had an appt at 12:30 ...

    Updated June 4th, 2012 at 09:33 PM by The Fortress

    Swim Workouts
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  11. 06.04.12 - Monday workout

    by , June 4th, 2012 at 06:27 PM (Pete's swim blog)
    Nasty storms lingered from about midnight last night through 8:00 AM this morning. Lots of lightning so the morning workout was a hopeless cause. Started work early and got away about 2:00 for an afternoon swim. Borrowed the main set from JBS. Great set and perfect for a solo swim! Chewed up 5200 yards without thinking about it very much.


    400 Warm up

    Started w/ 200 Hard on 2:30 followed by 175 Easy on 2:30. Dropped 5 seconds after each hard/easy. Once I couldn't make the interval, I dropped 25 yards.
    200 Hard, 175 Easy - 2:30
    200 Hard, 175 Easy - 2:25
    175 Hard, 150 Easy - 2:20
    175 Hard, 150 Easy - 2:15
    175 Hard, 150 Easy - 2:10
    175 Hard, 150 Easy - 2:05
    150 Hard, 125 Easy - 2:00
    150 Hard, 125 Easy - 1:55
    150 Hard, 125 Easy - 1:50
    150 Hard, 125 Easy - 1:45
    125 Hard, 100 Easy - 1:40
    125 Hard, 100 Easy - 1:35
    125 Hard, 100 Easy - 1:30
    125 Hard, 100 Easy - 1:25
    100 Hard, 75 Easy - 1:20
    100 Hard, 75 Easy - 1:15
    100 Hard, 75 Easy - 1:10
    100 Hard, 75 Easy - 1:05
    75 Hard, 50 Easy - 1:00
    75 Hard, 50 Easy - 0:55
    50 Hard, 25 Easy - 0:50
    50 Hard, 25 Easy - 0:45
    50 Hard, 25 Easy - 0:40
    50 Hard, 25 Easy - 0:35
    50 Hard - 0:30

    200 Cool down

    (5900 Total)

    Updated June 4th, 2012 at 10:28 PM by pmccoy

    Swim Workouts
  12. Monday, June 4 2012

    by , June 4th, 2012 at 05:50 PM (I swim, therefore I am)
    SCY @Fort Myers Aquatics Center

    Air temp of 86, pool at 83, 75% water clarity.

    Warm Up
    200 EZ

    *Set 1*
    4800 FR broken swim

    4x continuous
    • 1x400 on 5:00
    • 4x100 on 1:20
    • 8x50 on :40

    • 400s - descended to 4:42 - 4:36
    • 100s - 1:08 ave
    • 50s - 34 ave

    EZ 200 FR

    • Missed LCM at FGCU to take my son to Southwest Florida International Airport (RSW) for an unacompanied minors flight to relatives for a month.
    • Since the FGCU Swim Team has the LCM pool after 2pm, my daughter and I went to Fort Myers Aquatic Center instead.
    • Most of the year, FMAC is a great pool to swim in, but during the summer the pool temp is hot, water cloudy and everywhere is crowded with summer day camp groups. So today we did a basic hour+ workout and left asap.
    Swim Workouts
  13. Mon June 4th 2012

    by , June 4th, 2012 at 05:09 PM (Ande's Swimming Blog)
    Mon June 4th 2012

    Trained Sat with Chris & Jim
    main set was 4 rounds of:

    4x50 on :40 right into
    200 on 2:40 right into
    3 x 50 on :40 right into
    150 on 2:00 right into
    2 x 50 on :40 right into
    100 on 1:20
    then 100 easy
    they were tough but I made em

    Whitney Coached
    LCM main pool
    6:00 to 7:30 dove in 6:05is
    swam with Tyler Todd, Mike, Jim & Ned

    Warm Up (scy )
    did 400 ish

    Main Set (LCM)

    2 rounds of:

    10 x 50
    odds on 0:35 (yes :35 LCM is fast)
    evens on 0:45

    1:00 rest

    100 K fast
    went 1:29

    1:00 rest

    6 x 150 on 2:00 make em
    made em

    1:00 rest

    100 k fast
    went 1:27

    1:00 rest

    ~ ~ ~ ~ ~

    2012 Meets & Events

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

    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Swim Workouts
  14. 6/04/12: noon

    by , June 4th, 2012 at 02:49 PM (Maple Syrup with a Side of Chlorine)
    w/u: 50 FR

    4000yds for time = 56.07
    6:29, 6:48, 6:53, 7:24 (feed on first 25)
    7:21, 7:21 (feed on first 25), 6:56, 6:51

    50 loosen and out.
    (Solo/Rec/4100yds/60 min)
    Slower than my 3000yd timed swim 3 weeks ago, but I figured it would be. The pool is warm today (86) and my mindset was more to get through than to do it fast. I again just strung together a bunch of my infamous Noah's Arks, but didn't really push the pair of 100s. First feed was Accerlerade, second was plain water - I just kicked on my back and slugged down the liquid as I went to the other end of the pool.

    Now to enjoy the rest of my last day of vacation. Monday night is pizza night at our house, as we help support our local economy through buying a pie and some cheezy bread sticks. Mmmm. Then off to Men's Group/Bible study tonight.
    Swim Workouts , Timed swims
  15. Sarasota Y Sharks Masters 5:30 AM Workout -06/05/12

    by , June 4th, 2012 at 01:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:45 3:30
    3 X 100 2:00 1:45
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    6 X 50 kick 1:15
    1 X 100 swim

    1 X 200-50 stroke/50 free- 4:00
    1 X 100 stroke 2:15
    4 X 50 stroke 1:15
    Two rounds

    1 X 50-choice- Blocks/fast
    1 X 100 easy
    Cycle through 4 times. Take 4 minutes to complete each cycle.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  16. Monday, 6/4/12

    by , June 4th, 2012 at 12:32 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Workout #1, Week 23, Leslie's HIT (modified)

    Warm up
    500 choice
    - swam 300 back & free, kicked 200 w/board & snorkel
    6 x (50 drill + 50 kick) @ :20 RI
    - did 3 free, 2 back, 1 fly

    Speed Sets
    8 x 50 burst + cruise @ 1:10
    - did 3 free, 3 back, 2 fly
    100 EZ

    1 x 50 AFAP @ 1:00
    - back, around 38
    2 x 50 easy kick @ 1:30
    2 x 50 DPS swim @ 1:30

    2 x 50 fast kick w/fins @ 95% @ 1:30
    - 1 flutter w/snorkel & board (37) and 1 flutter on back (37)
    2 x 50 easy kick @ 1:30
    2 x 50 DPS swim @ 1:30

    3 x 50 @ 2:00 all free
    1 = 80-85% - 40
    2 = 90% - 36
    3 = 95% - 34
    2 x 50 easy kick
    2 x 50 DPS swim

    4 x 50 w/fins @ 2:30
    odds = AFAP (1 kick, 1 swim)
    - kicked dolphin on back (35), swam fly (34)
    evens = EZ
    2 x 50 easy kick

    100 easy swim

    Total: 2900 meters
  17. Workout 06/04/12: morning

    by , June 4th, 2012 at 12:10 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/100 BK/200 RIM drill

    5 x 100 kick on :20 sr
    550 Pull with buoy - take a masters minute
    3 x 150 Oreos on :15 sr
    - Swimsuit Addict and AZTimm got me hooked on these: I did 50 fly "in the middle" of 100 stroke: FR/BR/BK
    200 loosen and out
    (Solo/Rec/2200yds/45 minutes)

    Not very motivated today, but I need to keep getting into the water with the Kingdom swim coming in four weeks. Last night I played basketball with my son for 2.5 hours, only about 40 minutes off the court - shooting a little better, but the guys have come to realize that I am really only there for the cardio workout, so I don't get a lot of shots off. Good times, though.

    Preliminary results from the Charles Swim:
    Please keep in mind that this swim is not 1,650 yards, but a full mile (1,760 yards) and that your times therefore will be slower than your pool times.
    I finished 11/113, first in my age group, with a time of 23:56.05. I wanted to get under 24min, so I am happy.

    I'm the really white guy jumping in at the far end of the dock at :16 from this video on their website:

    I'll get back into the water shortly at lunchtime.

    Updated June 4th, 2012 at 12:16 PM by rxleakem

    Swim Workouts
  18. Sunday June 3rd

    Warm-up (1000)
    2 x
    * 1 x 50 @ 1:00, 25 kick + 25 swim
    * 1 x 50 @ 1:00, 25 drill + 25 swim
    * 3 x 100 @ 1:45, gentle descend

    Set I (900 set / 1900 total)
    1 x 50, 25 fly + 25 free
    1 x 50, free
    2 x 50, 25 back + 25 free
    2 x 50, free
    3 x 50, 25 breast + 25 free
    3 x 50, free
    2 x 50, 25 back + 25 free
    2 x 50, free
    1 x 50, 25 fly + 25 free
    1 x 50, free
    All @ :50

    Set II - Swim (1000 set / 2900 total)
    2 x 100 @ 1:40, 1st long, 2nd fast (went free, fast was 1:07)
    4 x 75 @ 1:15, odds long, evens fast (went free, fast were :54 & :53)
    6 x 50 @ 1:00, odds long, evens fast (went 2 back, 2 breast, 2 free, fast were :37, :39, :29)
    8 x 25 @ :40, odds long, evens fast (went IMO)

    Wrap-up (300 / 3200)
    4 x 50 @ 1:45 hypoxic
    100 easy

    ** 3200 **

    My sister's team doesn't swim on Sunday, so we left early for the airport and did a quick 60 minutes during lap swim at the East Portland Community Center. We started off shared a lane with a woman wearing one flipper and a '60s-style round scuba mask , but luckily she finished after about 10 minutes and we had the lane to ourselves for the rest of the swim.

    It wasn't an especially hard workout, but it was nice to swim with my sister again. We are both fairly new to masters swimming and we live 550 miles apart, so we have only swum together a few times since high school - when swimming was such a huge part of both of our lives. I am surprised that sharing an hour in the pool brought back so many long forgotten memories, but I guess that is what the context in context-dependent memory does.

    Updated June 4th, 2012 at 12:08 PM by eric.carlson

    Swim Workouts
  19. First day back with ATAC 06/04/12

    by , June 4th, 2012 at 10:49 AM (Workout Swimmer)
    First day back swimming with ATAC Seniors. NOT used to swimming so fast/hard for so long in the mornings! Haven't worked this hard since before my surgery!

    600 back/free
    600 Pull
    600 reverse IM (missed first 100 getting compression sleeves on)
    600 breast/free
    600 fly/free by 25's (wore zoomers) -drill fly
    100 easy
    5 x 400
    Total: 5000 LCM

    I was really tired & felt quite slow this morning - I don't know if it is because the girls I was in the lane with were so fast, or if I was really going slow, because I got so messed up on the 400's - when I was going etc., that I have no idea what my times were. All I know is that Sydney was really moving, and whoever it was that was behind her, Carrie, maybe, was also. The rest of us were struggling a bit. When I got out, the kids still had 90 minutes left to go! My big goal is to get up to swimming for an entire 2 hours with them on MWF. Maybe I'll just go 90 minutes on Tues & Thurs, we shall see. Still feel like I'm just getting "back in shape".

    **Swim lesson with Lisa on Saturday was interesting. She swims the "American Crawl" - tarzan swimming. She sort of panics when putting her face in the water, but we made quite a bit of progress - and I introduced her to breaststroke, which she seemed to enjoy. It was not nearly as bad as I was anticipating.

    Updated June 4th, 2012 at 12:28 PM by Celestial

  20. Big Weekend

    by , June 4th, 2012 at 09:34 AM (The Labours of SwimStud)
    Saturday Pawling Triathlon:
    Swim .3 Mile, Bike 11.5 Miles, Run 3 Miles
    I got round in 1:18.20, which is :38 secs faster than last year. I wore a wetsuit to save transition time which helped my swim too. Transitions were better this year but still took too long in T1. The weather was awful with some very heavy rain during the bike. I was 1:48 slower on the bike portion, and b/c my sneakers were saturated, I added :47secs over the run too. However I came 13th in the swim and 107 overall out of 428. I was 25/59 in my age group. YOY comparison attached below.

    Sunday I did a 50 mile bike bike for MS which I knew would hurt as I was bruised from the saddle already...I managed to find every pothole on the route I think.
    I got done in about 3hours 25 minutes...the previous day's tri weighed on my legs a lot during this race and hills set my quads alight. I am glad I did it though and I didn't have to walk my bike up any hills...I got close to it but always managed to find the will to grind it out. I consumed a weeks worth of power bars and energy products I think...

    I could not swim today...too tired so I took a leisurely morning...will do an easy 1000 later.

    Updated June 4th, 2012 at 09:52 AM by SwimStud

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