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  1. 2nd workout for Tuesday

    by , January 24th, 2012 at 11:24 PM (A comfort swimmer's guide to easy swimming)
    Tuesday evening, 1/24/12

    SCY with swim buddy

    Warm up (700)
    300 choice - mostly free with a little bit of back
    2 x (4 x 50) @ 1:15
    1=50 kick w/board
    2=25 shooter + 25 kick
    3= 25 fist drill + 25 free
    4= free, work turns

    Set #1 (350)
    4 x 50---dive off side, power kick to 15yds, fast breakout, then cruise
    - I did 2 on belly with dolphin kick and 2 with flutter kick. I think my flutter kick is stronger. It seemed easier and faster to get to 15y. Wish I could have someone time these to see.
    4 x 25 burst + cruise/1:00
    - did 2 free, 1 back, and 1 fly
    50 EZ

    Set #2 (1100)
    20 x 50 free with paddles, fins optional @1:00 - didn't use fins
    1 - 6 = 3 x 50's with paddle on right hand breathing left, 3 x 50 with paddles on left hand breathing right
    - around 38-40 on these
    7 - 10 = reverse paddle drill - used PT paddles on these, times were around 45
    11-15 regular paddles - 37-38 on these
    16-20= DPS free paddles + hypoxic ---no more than 3 breaths per length - breathe every 5 worked out to 3 breaths per length, times were under 40
    100 EZ

    Set #3 (500)
    20 x 25 tempo kick, no fins/40
    - times were 28-30, did 1-10 flutter on belly with snorkel, no board. 11-20 was on back alternating dolphin and flutter.

    100 Easy

    2750 yards

    Total for today with both workouts = 5550 yards
  2. Tuesday, January 24, 2012 5:00am & 5:30pm

    by , January 24th, 2012 at 11:10 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout - Did the "Gotta Do Some IM" workout from PWB's listings, minus the warmup since I'm on a time crunch in the mornings.

    BASE = 1:15

    I did:
    4 x 100s Free w/up @ 1:30 interval

    4 x 50s EZ @ :50

    2 x 200s IM desc @ 3:10 interval BASE +20 (2:35/2:32)

    4 x 50s EZ @ :50

    1 x 400 IM FAST @ 6:00 interval BASE +15
    • 1:06
    • 2:26 (1:20ish)
    • 3:54 (1:28ish)
    • 4:57 (1:03ish)
    • These times were all from eyeballing the pace clock on the turns, so they may not be exact. As you can tell, my Fly and Free are my strong suits.
    4 x 50s EZ @ :50

    2 x 200s IM desc @ 3:10 interval BASE +20 (2:40/2:38)

    4 x 50s EZ @ :50

    4 x 100s IM desc @ 1:40 interval BASE +25 (1:18/1:20/1:18/1:15)

    200 Kick w/ board

    3000 Yards

    Good workout, I was happy with the 400 IM fast in the middle of it. I was a little tired on the downhill side of the set, could still be residual soreness from the meet on Sunday.


    P.M. Workout

    What's better than 1 PWB workout in a day?? Well, 2 of course!!

    I did half of his "Monster Weekender" workout tonight...weekend on a Tuesday? Close enough for me!

    1 x 500 Free @ 7:00
    1 x 400 IM @ 6:30 (50 Kick/50 Drill) barely made this interval
    1 x 300 Free Pull @ 4:30
    1 x 200 IM @ 3:15 (all Drill)
    1 x 100 Free

    This 1500 of warmup seemed to drag on forever, at least for me. But in most cases, I can be warmed up within 4-500 yards or so. Most days I don't have the luxary to lounge around in the pool with warmups, but today was different.
    took a couple minutes here

    1 x 100 Free Pull @ 1:15 (1:03)
    1 x 200 Free Pull @ 2:30 (2:16)
    1 x 300 Free Pull @ 3:45 (3:28)
    1 x 400 Free Pull @ 5:00 (4:42) Ouchy!
    Not going to do the 1 x 500... Yeah, I'm a wuss!! I'm just not used to lots of long stuff, and I was feeling more pain than I wanted to at this point.
    5 x 100 Free Pull @ 1:15 (1:05-1:07s)

    This is where I started to ignore coach PWB, and did my own stuff.

    5 x 100 Kick w/ board @ 2:00
    switched randomly between flutter kick and breaststroke kick depending on the feeling of cramps attacking me!
    4 x 75 Kick w/ board @ 1:30 (1:12s)
    4 x 50 Kick w/ board @ :55 (:50s)


    4000 Yards

    7000 Yards for the Day

  3. Tuesday, Jan. 24

    by , January 24th, 2012 at 06:15 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    8 x 50 fly drills
    8 x 25 shooters w/fins
    50 EZ

    Main Sets:

    5 x broken 100 back @ 2:30
    -- broken :10 @ 25
    -- smooth, trying to stay under and have clean breakouts
    50 EZ

    3 x broken 100 fly w/fins @ 2:30
    -- broken :10
    -- focus on breakouts
    -- didn't feel like I was holding good form, so stopped at 3
    50 EZ

    5 x 150 w/fins @ 2:45
    -- broken 100 free + 50 flutter kick w/board
    -- broken :5 @ 25
    -- 1 breath per 25
    50 EZ

    Total: 2950


    Immediately felt the cumulative fatigue from doing 3 hard workouts last W-F-M and other workouts. So opted for an easy recovery/hypoxic workout today. I think on Thursday I will opt for an easier speed work focusing on ultra short distances and skip 50s.

    I re-tweeked my right elbow doing mundane tasks and playing with Lil Fort last night. Can't seem to make any forward progress in healing.

    Interesting article on sprinting:

    Interesting article on warm ups:

    Updated January 24th, 2012 at 06:25 PM by The Fortress

    Swim Workouts
  4. Beached

    by , January 24th, 2012 at 06:05 PM (Nobody Special)
    * Went to see Doctor today - Xrays taken - MRI ordered. Ultram for pain prescribed.

    * Doc thinks shoulder is at issue and not back.

    * Severe pain now in right upper arm and elbow.

    * No swimming right now - doc's orders - at least not until tests come back.

    * Given the green light to keep running an easy mile per day - and to keep it light and easy.
  5. Calm morning swim

    I had a very pleasant swim today up at Riverbank. It was a mellow morning there, and Rondi and I had our own lane for much of the session. Here’s what I did:

    800 lcm warmup (400s, 200k, 200p)

    Sandwich Platter
    100 (50 FL / 50 BK)
    200 (50 FR + 100 K + 50 FR)
    300 (100 FR + 50 BK / 50 BR + 100 FR)
    400 (150 FR + 100 K + 150 FR)
    500 (150 FR + 200 IM + 150 FR)
    400 (100 FR + 200 K + 100 FR)
    300 (100 FR + 50 FL / 50 BK + 100 FR)
    200 (0 FR + 200 K + 0 FR)
    100 (50 BK / 50 BR)
    [This set was loosely inspired by one of pwb’s pyramid workouts that alternated IM and free, but I changed it up (ie watered it down) considerably.]

    200 easy

    4 x 150 k/d/s, IM order

    300 warmdown + play

    After workout I went by for a session with my chiro/ART guy. He worked out a knot in my upper back that had been plaguing me for the last week and a half, and worked on my intercostals (rib muscles) some as well. The latter was pretty painful—certainly not as bad as the muscle spasms I was having there before Christmas, but still pretty excruciating. But if it ends up helping then I’m all for it!

    I have applied for Stage Two of the 8 Bridges swim this summer. It felt like a leap of faith to sign up for a marathon swim right now, given the last couple of months—but I know that by June there’s every chance I’ll be back in good swimming form and the last few months of illness and injury will be a distant memory. I worried that signing up would make me more nervous and impatient about getting back in shape, but so far it’s had the opposite effect. Looking out at the Hudson from the Riverbank pool, and recalling how fun and amazing the 8Bridges swims were was last year, has made me calmer and more hopeful about my recovery, and genuinely hopeful that more good times lie ahead. I was definitely enjoying that this morning while I swam along!
  6. Sarasota Y Sharks Masters 5:30 AM Workout -01/25/12

    by , January 24th, 2012 at 02:36 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 300 4:30
    2 X 150 2:30
    3 X 100 1:40
    1 X 200 3:00
    2 X 100 1:30
    4 X 50 :45

    1 X 300 kick 6:00
    4 X 75 kick 1:45
    4 X 50 kick 1:10
    1 X 100 swim

    4 X 100 2:00
    4 X 75 1:30
    4 X 50 1:00
    8 X 25-fast- :40
    100's-75's-50's:1 of each stroke IM order
    25's: 2 of each IM order

    1 X 400 free 5:20
    1 X 300 free 4:00
    1 X 200 free 2:40
    4 X 100 free 1:15

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  7. More Speed!!!

    by , January 24th, 2012 at 12:01 PM (A comfort swimmer's guide to easy swimming)
    Tuesday, 1/24/12

    I haven't swam since doing the one hour on Saturday. Sunday I left Boise before the pools opened and the Elko pool is closed on Sunday. Yesterday I ended up shoveling snow in the morning and because of an evening appointment was unable to swim after work. Today will be a double. I picked one of the speed workouts from Leslie's High Intensity workouts for this morning. It was a good one!

    SCY, Solo

    Warm up
    400 choice - did free & back
    8 x 25 DPK shooters w/fins @ :45
    - was doing 15 kicks to the flags on the far end
    3 x (3 x 50) @ 1:00-1:15
    1 = drill
    2 = kick
    3 = swim
    - Did fly-back-free on these, drill was 1 arm on all strokes

    Speed Sets:

    4 x 50 torque drill w/paddles @ 1:30
    - still trying to get the hang of this. it felt a little better this morning. instead of doing the drill for the entire 50 I did 25 drill/25 swim
    4 x 25 burst + cruise @ 1:00
    - did back, then fly on odds, free on evens
    50 EZ

    3 x through:
    -- fins on 2 rounds
    1 x 25 AFAP @ 1:30
    1 x 25 EZ @ 1:00
    1 x 50 AFAP @ 2:00
    1 x 50 EZ @ 1:30
    1 x 75 @ 90% + 25 EZ @ 2:30
    3 x 50 EZ @ 1:00 (1:10 for kick round)
    1:00 rest

    Round 1 = free w/fins
    - AFAP 25 < 14, AFAP 50 = 28, AFAP 75 < 44
    Round 2 = kick on back in streamline -no fins
    - AFAP 25 < 20, AFAP 50 = 44, AFAP 75 < 1:09
    Round 3 = back w/fins
    - AFAP 25 < 15, AFAP 50 = 31, AFAP 75 < 47
    (the times for the 25's and 75's are just a guess, I put down what I saw on the clock after finish touch and looking for the clock on the opposite end of the pool. Actual times are probably 1-2 sec faster than what I'm seeing)

    200 EZ

    Total: 2800
  8. Tue Jan 24th, 2012, SCY IM DAY

    by , January 24th, 2012 at 11:03 AM (Ande's Swimming Blog)
    Tue Jan 24th, 2012, SCY IM DAY

    For years [ame=""]Ande's Swimming Blog[/ame] with 310,655 views was the most viewed forum on the USMS Forums General Swimming-Related Discussions but [ame=""]Ande's Swimming Tips: Swimming Faster Faster[/ame] with 310,418 views is quickly approaching it and likely to soon pass it. We'll see.

    I'm thinking about doing the hour swim postal this Sunday, Larry asked me to do it
    Did it twice last year 1st Try Jan 23, 2011 went 5,130 2nd try Jan 30, 2011 went 5,390
    Anyone got Any Tips?
    Here's was my postal 10k planning blog

    Whitney Coached
    SCY UT Swim Center: main pool
    6:30 dove in 6:35ish
    wore Speedo endurance jammer
    trained with Mike, Paul, Kellie, & Jim
    Beside Larry, Tyler, Chris & Traci

    Warm Up
    went 5 or 600

    main set

    8 x 25 fl drill on 30
    8 x 50 bk br on 50
    8 x 75 fl on 1:15
    8 x 100 IM on 1:40

    8 x 150 fr on 2:00
    done 50 fast, 50 5 breaths, 50 DPS

    3 rounds of
    100 IM on 1:30
    4 x 50 k on 1:00
    went 31 on last 50 k from a push

    50 easy

    2012 Meets (I'm considering)

    March 30, 2012
    South Central Zones, SCY
    South Lake, TX

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

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

    Updated January 24th, 2012 at 02:43 PM by ande

  9. 01.24.12 Tuesday workout - challenge day

    by , January 24th, 2012 at 09:11 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Pool temp 83-84. Wore my Speedo Aquablade jammer. No drag suit.


    500 Warm up

    Challenge set
    6 x 50 - :45
    9 x 100 - 1:10
    100 Easy
    Not so great today. Started on 1:09 next to Roger with Dave and Dave drafting off me. Stayed w/ Roger on #2 figuring he was locked into the pace. Should have known it was a little too easy. Finished on 1:13. #3 was a 1:12 so I'm already :05 off the pace. Picked it up and held 1:10 through #7. Lost :02 on #8, :02 on #9. Finished :09 off the pace. The bad is of course that I didn't make it. The good is that I didn't lose the mental battle. I was ready to give it up after #6 but forced myself to keep going. I'm also pushing myself way past my limit on total yardage for the week. Perhaps not so much volume as I'm not getting any rest. If I rest next Sunday, I'm fairly certain I can make 10 on Monday.

    3 Times through:
    * 4 x 25 - :30 IM Order
    * 4 x 100 - 1:15
    ** 1st time through: 25 bk/75 Free (I did 100 free)
    ** 2nd time through: 50 bk/50 Free (I did 100 free)
    ** 3rd time through: 25/50/75/100 bk (I did 25 fly on 1st 100, last 25 fly on last 100)
    * 100 Relaxed pull
    * 100 Relaxed kick

    8 x 100 Up/down kick - 1:45 (:10) Used fly for the base stroke so we were motivated to make the kick. Went 0, 1, 2, 3, 4, 3, 4, 3 kick.

    200 Cool down

    (4900 Total)
    Swim Workouts
  10. Not enough time so I had to cut this down

    by , January 24th, 2012 at 07:53 AM (Mixing it up this year)
    I must say my legs are whip cream now and my arms just didn't have much. Lung capacity was actually good.

    500 free
    3x(25 V sit scull + 25 EZ)
    50 EZ
    8x25@:40 build. Could not get moving like I wanted here
    100 EZ

    20x50@1:00 free w/paddles used fins on first 10 #1-6 3 w/paddle on rt hand breath to left 3 w/paddle on left hand breath to right #7-10 reverse paddle drill (I assumed this was turn the paddles around on you hand so the hand is not held to the paddle). #11-15 paddles #16-20 DPS hypoxic only 2 breaths per 25 (made it held 12-13 stroke count and made the breathing even with a flipturn!)
    100 EZ
    20x25@:40 kick w/snorkle in streamline. OUCH! Got faster the further into it I got
    100 EZ

    Total 2700 yards

    Updated January 24th, 2012 at 08:03 AM by Donna

  11. Monday, January 23, 2012

    by , January 24th, 2012 at 12:51 AM (Fast Food Makes for Fast Swimming!)
    My cooldown from the meet yesterday:

    200 Free
    100 Kick
    200 Free Pull

    5 x 100 Free @ 1:30 (1:13s)
    5 x 100 Free Pull @ 1:30 (1:10s)
    5 x 100 Flutter Kick w/ board @ 2:00 (1:45s)

    2000 Yards of nice n easy...


    Now for the crappy news:

    My son was just sent via ambulance back over to Seattle Children's Hospital. As soon as he finished off his 5 days of Ativan medication, he was to only be on his regular daily maintinence medicine that he's been getting for well over a week now. Well, while on Ativan, his seizures stayed away, but on the first night after he completed the 5 days, he went right back into the full string of seizures again. Total of 9 today between 2:45am and 5:00pm before getting more Ativan at the hospital in Wenatchee tonight. My wife will be traveling with Benjamin this time, and staying over there with him. My father will also be going over to Seattle to help her out. I have to stay behind in Wenatchee this time to look after the other two girls, and also work, since we really need the money now. It would be great to be able to spend my time in Seattle with my son, but I have to work, or else it will just be horrible for everyone later. My wife said she's not going to leave Seattle with Benjamin until they have this under control for good. I'm planning to get over there on weekends to visit, and will try to visit them via Skype when possible too. Best of luck to them over there. I hope the doctors get this solved ASAP!!
  12. Workout 1/23/12: Leaving a trail to where you stood

    by , January 23rd, 2012 at 09:37 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u: 200 FR/200 Back

    Go four times through:
    - 100 FR fast on 1:30 - working turns and streamlines
    - 50 FR drill (resovery) on 1:00

    4 x 200 Pull with Buoy
    - 1-3 FR on 2:45
    - last one back

    50 EZ, extra minute rest before
    100 IM for time (1:07.72)

    6 minutes of VK (vertical kicking)
    - first :30 "easy", hands together underwater
    - second :30 as
    -- 1: "easy"
    -- 2: last :10 "touchdown Patriots"
    -- 3: first :20 touchdown, last :10 streamline
    -- 4: :10 touchdown, :10 streamline, :10 touchdown
    -- 5: "easy"

    Go two times through:
    1 x 75 "Indiana IM" - no free on 1:30
    3 x 75 "thirds strong" on 1:15

    250 easy warmdown and out
    (2800 yds + 6min VK, 50 min)

    My shoulders and pecs were noticeably sore today after yesterday's meet. I was not sure what I wanted to do for swimming, and came up with this workout doing different stuff.

    My times for the 100 Frees were 1:06, :04, :03, :03 - worked on a fast 2 skd's off all walls. The pulls were more or less to stretch out since my upper body was tight, then I took some extra rest before tossing down a 100 IM that was my fastest ever in practice! I was focusing on a new pull technique for the breast that Jim shared at the meet, which got me to speed up my stroke (I'll put up a , er, less than stellar video on the Breastroke page shortly - for added enjoyment, find out why I will ALWAYS buzz my hair before I attempt to take any more videos!).

    I saw that some of the other forumites have been doing VK, and since I didn't grab a kickboard I decided to do it too. The lifeguard got a kick out of it and heckled me the whole time - surprised she didn't toss the weight-block thing at me! I tried not to do this: but that is kinda how I looked.

    I did the 75's as the Aqua Zumba folks funneled in. Greg hopped out sooner than I did, so he missed the 5-6 ladies in towels hovering over the "fast lane" and the one girl running through the water when I was in the deep end of the pool. I let them know that I had 8 lengths to go for the warm down, but the music was pumping and they were itching to get in after the rest of the pool was infiltrated. I told the guard that she should remind the ladies that until 7:30 the lap lanes are for laps, not inciting the tuckered out swimmers into panic attacks during warmdown. Oh well, no collisions today - I'll have my cup of cocoa after a dip in the hot tub and call it a night

    Updated January 23rd, 2012 at 10:23 PM by rxleakem (My daughter laughed so much when viewing my balding head in the video that I had to share it with the rest of the class :()

    Swim Workouts
  13. Love Mondays (NOT) 01/23//12

    by , January 23rd, 2012 at 08:26 PM (Workout Swimmer)
    Love Mondays (not!)
    Got there late, thanks to Wes lolly-gagging around this morning - and AFTER we went to the trouble of getting his lunch packed & breakfast planned last night. So, by the time I got on the pool deck, they had already done 400 of the 600 warmup. Hate that!

    200 back/free
    4 x 100 stroke/free on 1:45
    600 pull
    4 x 100 pull on 1:30
    100 easy
    3 x 100 kick on 2:15 (zoomers, no board)
    400-300-200-100 (supposedly a Demont, which I did not really worry about)
    Caught up on the lost warmup here:
    5 x 200 1,3,5 breast/free by 50's, 2 & 4 back/free by 50's

    Total: 3500 LCM

    My arms still feel like lead pipes - which is too bad, because I was feeling better on Saturday. I personally think its the long course pool - just as soon as I get used to it, I then spend a week doing short course only, and I'm back to square one. For the next 2 weeks, I'm only going to do Long Course. It's not worth it go go extra, if I have to do it short course. UNfortunately, this weekend I have to work, so that means I'll only get to swim 3 days this week. Hate that!
  14. Maho 2012

    This is the 6th year I have worked open water swim camps with Terry and Total Immersion, and every year, the roster expands, and the experience is more rewarding. Celeste St Piere directed this camp as well as an all women's camp the week before bringing together more than 80 swimmers in one of the most beautiful and accessible places in the world to swim in.

    The Maho Bay eco-tent Village functioned as our home base. A large majority of campers and coaches also took residence here, so during swim breaks, there were opportunities to chat with swimmers in some of the other groups over a beer or a meal... at the dining pavilion or just under the shady canopy of a few trees (beware of falling iguana poop)

    St John is sparsely populated, as a great majority of the island is national park
    A network of hiking trails lead to ruins of sugar plantations and beautiful panoramic views. I broke a toe on the second day, so with a pass on hiking, got to log more aquatic time.

    The Schedule
    With nearly 50 swimmers ranging from OW beginners to well seasoned, we divided into small groups spending our morning sessions working on OW specific skills and afternoons applying those skills to longer group swims. There was an informal early morning "coaches swim" for those of us looking for a little extra credit. Terry circulated among all the groups and offered us some challenging focal points to carry with us as we explored Maho and the nearby bays.

    Willie Miller and I had the honor of working with a rather ambitious group of swimmers, and our afternoon swims were consistently between 5 and 10k. I'll describe a couple:

    Maho to Waterlemon round trip - We started at Little Maho Bay and followed the buoy line through Francis Bay to Mary's Point. Things were always a little bumpy here, and tarpon and eagle ray sightings are common. We continued into the wind east, and then south-east to Waterlemon Cay where we met up with a group of swimmers that hiked out to Waterlemon. after a brief chat, we swam into the beach at Leinster Bay where we fueled up with a snack and some water before swimming back to Maho. Six of us swam to Leinster Bay, two would hike back, but we picked up another so the five of us set out for the swim back. At Mary's Point a school of 5 to 6 foot megalops atlanticus [ame][/ame] paraded by. Since we seemed to be making good time now with a tail wind, we decided to take a detour around Whistling Cay... counter-clockwise and then head straight back.... 12k. We swam much of this in sync.

    Maho to Trunk Bay and back - Again, the start was at Little Maho with a heading south west to America's Point. We continued along the buoy line staying on the outside of Cinnamon Cay and hugged the shore line around the point between Cinnamon Bay and Trunk Bay making a bee line to the small sandy beach at the west end of Trunk Bay. Water break and back this time taking the inside tracks around Trunk Cay and Cinnamon Cay.... 7k.

    Sea Life
    The shallows of Maho Bay abound with schools of tiny anchovy-like fish under constant assault from schools of palm sized fish from below, and dive-bombing pelicans from above. At times the attacks are so coordinated that many of these little guys beached themselves to escape the head on assault... the next wave bringing them back to the brine, disoriented, they now fall easy prey to the opportunistic juvenile tarpon cruising by. This is our daily show. We become familiar with the preferred territory of the turtles and sting rays (Big Maho) and giant red starfish also abound. A visiting manta ray with a 7' wingspan cruised with coach Dave Cameron one afternoon, and barracudas would pop up anywhere.

    I purchased an inflatable stand-up-paddleboard for this week, , I spent almost as much time on the board as I did in the water, and rigged up a towing belt for some of the longer swim when we wanted to take along food, drink, cameras, etc... I also kept a phone and marine radio on board. The advantages of a board over a kayak are many; in the chop, standing is more visible to boaters than a kayaker, in heavy wind, the board remained easy to tow while swimming, in an emergency situation, it would be easy to put a swimmer on the board, on a long one way swim, the board could be folded up for the shuttle ride back to the camp.

    I tried to find a pilot that would escort a small group of swimmers to Jost Van Dyke (BVI) 10k...but due to customs technicalities, couldn't convince anyone to do it. Instead, on the day after the camp ended, Lennart Larson and I decided to swim to Cruz Bay. Much of the route was already familiar to us, but we would be going past Hawksnest, Caneel Bay and finally into the very busy Cruz Bay. We loaded up the SUP with a few gels and sports drinks and set off at 12:07. We had a bit of a tail wind for the first half and seemed to be making good time. This came to an abrupt end as we came around Hawksnest Point. At Turtle Bay, a strong rip was moving us northeast... into the narrow channel between the point and Henley Cay. This was not good, as many boats use this short cut to get to Cruz Bay. I told Lennart that the only chance I thought we had was to head into Turtle Bay and hug the shoreline into Caneel Bay. We took a hard left turn and swam around the point in very shallow water, our bodies just inches above the reef. It was easy to see that we were making steady but painfully slow progress... each stroke gaining only a few inches. We did persevere, and finally we were past the rip and back to a cruising speed. One more point to swim around and Cruz Bay was in sight. We swam from moored sailboat to sailboat looking both ways and timing things carefully to avoid any "conflict" and as we approached the beach on the north side of the ferry dock we could see Clare, Celeste, Andy, and Todd waiting for us... Dry clothes! It was 2:47. Lunch and a shuttle back to Maho. Tomorrow back to the snow in NY.

    Updated January 24th, 2012 at 09:00 PM by chaos

  15. Boom! Monday, Jan. 23

    by , January 23rd, 2012 at 06:57 PM (The FAF AFAP Digest)

    Warm up/Transition:

    600 various
    5 x 50 single arm fly @ :55
    8 x 25 overkick free @ :35*
    6 x 25 burst dolphin kick + cruise @ 1:00
    50 EZ

    * Note to self: these would be good with Zura fins to work on full leg extension

    -- I wanted to do a bit more warm up after being out of the pool with no recovery swim over the weekend. But I didn't have time and apparently didn't need it as I started my sprint set off fast.

    Sprint Set:

    Did workout #1 in week #4 on the HIT thread: [ame=""]U.S. Masters Swimming Discussion Forums[/ame]

    9 x through, no breaks:

    50 fast @ 95% @ 1:00
    N x 50 EZ @ 1:00
    N = 1, 2, 3, .... 8 repeat, no repeats after 9

    In light of the elbows, I did the fast 50s double shooters with the MF and the EZ ones dolphin kick w/MF & board. I hadn't done any double shooters in awhile, so the timing was perfect. I was hoping to hold around 21 on them. I did better than expected and went: 20 flat (saw 19 as I was gliding in, felt pretty effortless), 20 high (worst one, least rest), 20 mid, 20 flat, 20 mid, 20 mid, 20 flat, 20 mid, 20 flat, 19 high. Except for the last one (where I didn't get a good push), the fastest ones seemed largely the product of a fast turn. The recovery 50s were probably easier than doing freestyle since I was able to breathe more with the board. But the fast 50s were likely harder with the hypoxic element.

    100 EZ

    Total: 3550

    Bikram Yoga, 90 minutes:

    Hopped out of the pool and drove to yoga, dripping wet. I would have liked a break, but that was the only time that worked. Unfortunately, I had a heat nazi and suffered unduly the last 15 minutes. I did pull off maybe my best ever standing bow/wounded crane pose though.


    I was swimming over lunch hour and was really fortunate to have a lane to myself. Steve from Reston Masters was there at the end of my workout and ended up sharing a lane with a noodler. He remarked that I was apparently more intimidating than him. Well, I did have my MF after all. But then I related that last twice week when there was only a single person in each lane, noodlers asked to share when I was doing fly sprints and when I was using my MF. Who knows what goes through noodlers' heads when seeking out a lane ...

    I was psyched with the times. I've done a 20 flat once or twice. But not as part of a longer set, and not going less than AFAP. And this is my first time breaking 20 on a 50.

    Looking ahead to meets, I fear I won't be able to do one until possibly March 3. I am going to be absolutely crazed from now through May with HS champs meets, USAS swim meets, soccer games, track meets, regattas, travel to Dartmouth for Fort Son, etc. No more open weekends. I do have 3 friends staying with me for Colonies Zones in mid April so that should be very fun. But it will mean I won't be going up to Boston to see Mr. Fort & Co. run the marathon.

    I have jury duty tomorrow and I really really really really hope I am not picked. That would seriously interfere with my training ... Edit: the website says my group number is not needed. Yay!

    Updated January 23rd, 2012 at 08:36 PM by The Fortress

    Swim Workouts , Yoga
  16. This is starting to really suck!

    by , January 23rd, 2012 at 05:14 PM (Nobody Special)
    * was hoping to get back in the pool this week but my back is hurting worse today than it was at my last entry. I'm looking at going back to the doc tommorrow - maybe.

    * I feel the most crappy when I can't work out consistantly. This measly mile a day of running isn't cutting it but I'm afraid to go further or faster as I don't want to exasperate this injury.

    * completed steroids yesterday - waste of freakin time as far as I'm concerened.

    * still taking naproxen and motrin - waste of freaking time....

    * took muscle relaxer last night - whatever - it put me to sleep while I was trying to watch the giants 49ers game - should have known better...
  17. Sarasota Y Sharks Masters 5:30 AM Workout -01/24/12

    by , January 23rd, 2012 at 04:18 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    1 X 200 3:20 3:00
    4 X 100 1:40 1:30
    4 X 50-descend- 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 easy swim

    16 X 25
    1-8: 1 breath :40
    9-16: fast :30
    1 X 100 easy

    10 X 50 kick 1:00
    1 X 100 easy

    5 X 100 4:00
    Choice. At 100% and broken :10 at the 50.
    1 X 100 easy

    1 X 1000
    swim or pull

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  18. January 23, 2012

    Warm-up (1200)
    200 swim
    200 kick
    200 pull
    8 x 25 @ :45 streamline glide drill - push off in perfect streamline and glide as far as possible, easy swim to wall
    4 x 100 @ 1:40, 25 DPS, 50 fast, 25 DPS

    Kick (400 set/ 1600 total)
    4 x 50 @:50 fly kick w/fins on back
    4 x 50 @:50 fly kick w/fins

    Kick/Swim w/fins (600 set/ 2200 total)
    6 x ( 4 x 25 ) @ 45
    25 underwater kick, 25 swim build, 25 underwaterw kick, 25 swim easy
    2 fly, 2 back, 2 free

    Broken Mile (1850 set / 4050 total)
    A variation on pwb's [ame=""]Broken Mile set[/ame]

    11 x 150 pull w/buoy, breath every 5 strokes @ 2:15 (target 1:55, actually 1:58 - 2:02)
    4 x 50 free active recovery, 2 @:45, 2 @ :50

    Wrap-up (450 set / 4500 total)
    10 x 25 @ :35 no breather
    200 easy

    * 4500 total *

    I guess the hot water pool took more out of me than I thought yesterday because my arms felt like lead today. Gives me an appreciation for people like pmccoy that do it every day!

    pwb suggested picking "... an aggressive target pace and hold it consistently across this set", but it looks like I was a bit too aggressive because I didn't hit my target even once :-(. I still haven't been swimming long enough to know what I can do, or what my goals should be.
    Swim Workouts
  19. Speedy Monday

    by , January 23rd, 2012 at 10:41 AM (The Labours of SwimStud)
    Warm up/Transition:

    500 choice

    2 x (4 x 50) @ 1:00-1:30
    1 = 50 kick w/board
    2 = 25 shooter + 25 kick
    3 = 25 fist drill + 25 free
    4 = free, work turns

    4 x 50
    -- dive off side, power kick to 12.5-15 m., fast breakout, then cruise

    4 x 25 burst + cruise @ 1:00
    50 EZ

    Main Speed Set
    9 x through, no breaks:

    50 fast @ 1:00-X (set interval to get approximately 30-35 seconds rest)
    N x 50 EZ @ 1:00
    N = 1, 2, 3, .... 8 repeat
    So, for example, after the 5th fast 50, you will do 5 x 50 EZ

    Total: 3500

    I used a lap counter to keep track of where I was as the Easy 50's can lull me out of focus. I found it interesting some of the middle sprints were not great ...I think the key is to work out just how EZ you need to go to recover but still have time to settle breathing at the wall before you sprint. I did the Easy 50's on 1:00 and my sprints on 1:10...wasn't sure if the interval was meant to be the same for all.
  20. Mon Jan 23rd, 2012, SCY

    by , January 23rd, 2012 at 09:59 AM (Ande's Swimming Blog)
    Mon Jan 23rd, 2012, SCY

    TXLA Master's new schedule:
    Mon / Fri 5:00 - 6:30 am
    Tue / Thu 6:30 - 8:00 am
    Wed / Sat - 7:30 - 9:00 am
    Sun -Thu 12:00 - 1:15 pm

    Sat. swam arrived late for 5;30 - 7:00 practice, scy, main pool north end,
    missed warm up
    main set: 9 x 500, missed 1 & 2
    odds: Fr desc
    evens: various recovery/moderate
    went 5:28 on #9

    Sun did not train

    Whitney Coached
    SCY UT Swim Center: diving well
    5:00 - 6:30 dove in 5:04ish
    wore Speedo PRO jammer
    trained with Todd & Nate
    Beside James Fike, Tyler, Mike, & Larry

    Warm Up
    800 done 75fr, 25 scull, 75fr, 25 scull feet 1st

    main set

    4 rounds of
    400 on 4:40 right into
    200 on 2:20 right into
    100 on 1:10 right into
    050 on 0:30
    100 easy
    round 4 was fins on 1:05 base, didn't wear fins and didn't make it

    3 rounds of
    4 x 50 k done 25 fast, 25 easy on 1:00
    4 x 25 odds fast evens 1 breath on 0:30

    2012 Meets (I'm considering)

    March 30, 2012
    South Central Zones, SCY
    South Lake, TX

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

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

    Updated January 23rd, 2012 at 03:51 PM by ande

    Swim Workouts