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  1. A day of one-upmanship

    by , August 15th, 2010 at 11:11 AM (Random Nonsense)
    - 51 pushups
    - 1:05 100 free at lifetime
    - 10 yoga ball slams
    - 3.14159265 seconds of jogging in place
    - 1600M taper workout (less than 2500 yards)
    - Wore my fanciest suit and color coordinated my kick board, goggles, dorkel and underwater camera.
    - no post workout need to vomit

    I'm done, and I am going to spend the rest of the day pretending to be retired and happy.

    Updated August 15th, 2010 at 01:32 PM by qbrain (Spelling Bee champ Kirk disapproved of the title)

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  2. Saturday at Forest Park

    by , August 14th, 2010 at 10:31 PM (Swimming, Life, and Other Stuff!)
    Yuk! The water was hot today; I felt sick the rest of the afternoon
    I started getting an acid-like throw-up in my throat for most of the practice and the rest of the day. I kept going to the toilet hoping a good vomit would get the bad stuff out but it just wouldn't happen. I finally straightened out a bit by sipping gatorade, napping, and lounging.
    I didn't really work all that hard during the practice. I don't know if I was dehydrated or just down with a little bug from my 1st week back at school.
    Here's the LCM workout:

    **100 Freestyle warm-up (written as a 600, I was late)
    **3 X (3 X 200 Freestyle on 3:45)
    4 X 50 Kick on 1:15
    4 X 150 IMO stroke roll (I did all free)

    4,300 LCM

    I'll try again tomorrow. I am getting tired of this HOT weather here in Indiana! We are supposed to get some relief on Tuesday.
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  3. Saturday, Aug. 14

    by , August 14th, 2010 at 05:28 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ OakMarr:

    Warm up:

    700 various

    10 x 25 shooters

    5 x 50, 25 easy speed fly + 25 EZ

    Mini Speed:

    4 x (25 burst or AFAP + 50 EZ)

    50 EZ

    Total: 1550

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

    Commentary:

    After a very long drive, I came home last night to no AC. It wasn't a problem with the thermostat, so it must be my unit. Grrr ... I have to survive until Monday before I call. Thankfully, it is in the high 80s instead of 100 degrees here. Still, I can't sleep at all unless it's quite frosty and thus am quite tired today. i may sleep in the guest cottage where the AC works.

    Mini Fort and I are going to the movies to cool off tonight. And I'm quite proud of Mini. She had to return home from the beach a few days early to attend volleyball tryouts. She did great, and she had the highest fitness score of anyone on the teams (push ups, curl ups, vertical jump, mile run, shuttle run, etc).

    Was mulling over Jimby's suit/gender thread and his dire prognostications about psychological despair over non tech suit times ... I've never wasted a nanosecond of time or brain space worrying about my lifetime bests or age groups times vis-a-vis my masters times. (Indeed, I can't remember some of my times.) So, I am brashly and tentatively concluding -- I may be proved wrong -- that I will not be bothered by the slow down caused by the tech suit ban. I'm just going to chuck my B70 times and start over. Or use my prior times in full body Pros as a basis of comparison, if I even need a basis of comparison.

    No psych sheet yet for Zones. I think the PV meet director may have more pressing things to attend to!

    Updated August 14th, 2010 at 05:50 PM by The Fortress

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    Swim Workouts
  4. Saturday, 8/14/10

    by , August 14th, 2010 at 04:43 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up
    500 free and back
    16 x 50's w/fins and big kick off walls
    (did 1-4, 9-12 free on :50; 5-8, 13-16 back on :55. times around 38-40 on free, 44-46 on back)

    Main Set #1:
    Swim twice thru:
    round 1 free, round 2 back
    1 x 200/3:45, (free 3:05, back 3:20)
    3 x 100/1:50, (free 1:30±, back 1:40±)
    2 x 50/1:00 FAST, (free 39±, back 44±)

    Main Set #2:
    2 x 100/2:00 - #1-90% #2-FAST (1:28, 1:23)
    4 x 50/1:00 #1 easy #2 & 3 drill, #4 25 fast, 25 easy

    1 x 200 Negative split, fast/4:00 (3:04)
    4 x 50/1:00 1 easy, 2 & 3 drill, 4 25 fast, 25 easy

    1 x 300 descend 100's/20sr (4:50, was out of gas and struggled to hold pace)
    4 x 50/1:00 1 easy, 2 & 3 drill, 4 25 fast, 25 easy

    400 pull with paddles and buoy, moderate pace

    200 kick-reverse IM order

    Cool down
    100 easy

    Total: 4500 meters
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  5. Sat Aug 14th, 2010

    by , August 14th, 2010 at 04:37 PM (Ande's Swimming Blog)
    Sat Aug 14th, 2010

    whitney coached
    garrison pool 86 degrees
    7:30 to 9:00
    larry, tyler, marcio & james
    arrived 7:45ish

    snakes

    400 fr

    400 fr

    100 fr
    100 fr
    100 fr

    main set

    assigned 10 x 100 fr on 2:30 best ave
    did 5 & held 9's & 10's
    did 5 x 50 from a dive
    went 32, 31, 30, 29 27

    100 easy
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    Swim Workouts
  6. Sat Aug 14th, 2010

    by , August 14th, 2010 at 04:37 PM (Ande's Swimming Blog)
    Sat Aug 14th, 2010

    whitney coached
    garrison pool 86 degrees
    7:30 to 9:00
    larry, tyler, marcio & james
    arrived 7:45ish

    snakes

    400 fr

    400 fr

    100 fr
    100 fr
    100 fr

    main set

    assigned 10 x 100 fr on 2:30 best ave
    did 5 & held 9's & 10's
    did 5 x 50 from a dive
    went 32, 31, 30, 29 27

    100 easy
    Categories
    Swim Workouts
  7. Sat Aug 14th, 2010

    by , August 14th, 2010 at 04:36 PM (Ande's Swimming Blog)
    Sat Aug 14th, 2010

    whitney coached
    garrison pool 86 degrees
    7:30 to 9:00
    larry, tyler, marcio & james
    arrived 7:45ish

    snakes

    400 fr

    400 fr

    100 fr
    100 fr
    100 fr

    main set

    assigned 10 x 100 fr on 2:30 best ave
    did 5 & held 9's & 10's
    did 5 x 50 from a dive
    went 32, 31, 30, 29 27

    100 easy
    Categories
    Swim Workouts
  8. FAST Fri Aug 13th 2010

    by , August 14th, 2010 at 04:30 PM (Ande's Swimming Blog)
    FAST Fri Aug 13th 2010

    Trained thu
    can't remember what we did
    but I did it & sure I modified it


    whitney coached
    garrison pool 86 degrees
    6:00

    warm up
    4 x 200

    main set

    10 x 100 fr on 2:30 best ave
    went 13 on #1 then held 9's & 10's

    100 easy

    10 x 50 walk 50 easy speed from dive
    on 2:14
    he'd 32's & 1's

    100 easy

    5 x 50 on 4:00
    fr 31 30 30
    fl 30 29

    100 easy
    Categories
    Swim Workouts
  9. Being a Pool Tourist

    Last night I joined up with three swim pals and ventured out to Staten Island to one of the city’s WPA-era public pools. I have a teammate who arranges “Pool Tourism” outings during the summer, and this was well worth the trip. We had a gorgeous ferry ride over and back, and the Lyons pool was just a short walk from the ferry terminal. Here’s a description of it the pool from the NYC Park Department website:

    Joseph H. Lyons Pool, the largest public pool on Staten Island, was built in 1936. Constructed by the Works Progress Administration (WPA), the Lyons Pool was one of eleven pools that opened throughout New York City in a single summer during the Great Depression. The pools were among the most remarkable public recreational facilities in the country and represented the forefront of design and technology. The main pool measures 165 feet long and 100 feet wide, while both the wading and diving pools are 100 feet by 68 feet. The pool is designed to accommodate 2,800 bathers at a time; during the first summer, crowds averaged 5,707 people each day. The influence of the WPA pools extended throughout entire communities, attracting aspiring athletes and neighborhood children, and changing the way millions of New Yorkers spent their leisure time.
    From 1984 to 1986, Lyons Pool underwent a $6.7 million restoration, which included reconstruction of the three pools and locker room facilities, and installation of new plumbing, filtration, and electrical systems. Lyons Pool is a symbol of Robert Moses' influence in park design.

    Luckily, there were not 2,800 swimmers there last night. We shared the pool with just a handful of other lap swimmers—I’m not sure if that was because the evening had turned a little cool, or if this pool is just typically uncrowded. The pool had no lane lines; there were 13 black stripes painted on the bottom that extended all the way to the walls (no crosses at the end of the lines or on the walls, so flip-turns were a little tricky). We did a minimal, fun workout that involved lots of goofy swimming, then rode the ferry back after dark. It was a beautiful night to be swimming outdoors at dusk, and it’s always fun to swim in new pools!

    This morning I went up to Riverbank State Park for a little solo taper workout. Here’s what I did:

    1000 lcm warmup

    8 x 100 (50 FR / 50 BK) @ 1:50-2:00: FR = relaxed, BK = steady kick, desc. 1-4 and 5-8

    100 easy

    200 virtual IM w/ full-speed turns

    200 warmdown

    It was a nice, calm morning up at Riverbank.

    I’m ready for Zones to be here already!
  10. Fun in the sun

    by , August 14th, 2010 at 03:09 PM (Mixing it up this year)
    Any swimming I did was just for fun today. We went on a boating/snorkle trip. Which I just used my own goggles and did not use the snorkle at all. I just enjoyed diving under and swimming around with the fishies!

    This was a great trip. I don't want to come home....

    Tomorrow, back to reality.
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  11. Inspirational quote

    INSPIRATIONAL QUOTE:

    The water is your friend.... you don't have to fight with water, just share the same spirit as the water, and it will help you move.
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  12. School started

    by , August 13th, 2010 at 11:53 PM (Swimming, Life, and Other Stuff!)
    I have been absent on the blogging forum this week. School started Monday plus Sarah is home visiting from Florida before her school year starts. Rob came home for a couple days too! I managed to swim 3X at 5:00 a.m. but I have no recollection of the workout.
    I need to get an efficient routine established. I've been staying late after school trying to figure out the new "Power School" operating system. For some reason I can't figure out how to print standard class rosters. I have 30 different classes so doing them manually is not an option. I'm thinking things will settle down next week and I'll get back in the fold.
    The weather here has been horrible. It was 98 degrees and humid today. I wish I could move to Minnesota or anywhere cool!
    Tomorrow morning I'm planning on swimming with the Nasti's.
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  13. Friday, 8/13/10

    by , August 13th, 2010 at 06:38 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up (600)
    300 Free - 200 kick - 100 scull/pull

    Swim
    3 x 50/55 build
    1 x 50/50 strong
    2 x 50/55 build
    1 x 50/45 strong
    1 x 50/55 build
    1 x 50/40 strong
    1 x 50 easy
    (did this set backstroke w/fins. builds were around 45, strong swim was just under 40)

    Swim Back/Free
    250 back/20sr (went 4:10)
    250 as 100 back - 50 free - 100 back/15sr (went 3:55)
    250 as 50 free - 150 back - 50 free/10sr (went 4:05)
    250 as 50 back - 150 free - 50 back/5sr (went 4:10)
    250 Free (went 4:05)

    5 x 50/55
    Odds:25 free or back fast - 25 easy
    Evens: pace with tempo
    (did back on the fast/free on easy and free on evens, times all around 45)

    Warm down
    easy reverse 200 IM

    Total: 2800 meters
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  14. 8/13 Workout

    by , August 13th, 2010 at 12:40 PM (Random Nonsense)
    Meh, long course today.

    Warm up
    - 200 swim
    - 300 back
    Transition
    - 4x50 drill/swim
    Main Set
    -- 1:40 base
    - 500 free
    - 5x100 free (was supposed to be pull)
    - 400 free
    - 4x100 back kick with fins on 2:00
    - 300 free
    -- See a pattern? I had to get out because of time.
    Cool down
    - 100 back

    My pace was between 1:19 and 1:22 on the hundreds and probably sub 1:25 during the entire (free) main set. Not very fast considering the amount of rest I had.

    Did 33 pushups.

    No compliments today, Anna made fun of me, but I forgot the details.

    Rant

    I was highly annoyed last night when I found out that we would be long course again so the triathletes could get some more long course before the tri sprint hosted at the pool next weekend. All summer there would be no ropes in when we got there and I would usually unroll 5 of the 7 ropes, so the thought of pulling out 16 ropes and putting in 7 ropes had me considering skipping. We have between 30 and 40 people show up for practice but about 6-10 people either unrolled ropes or swam the ropes down the pool all summer. Last night the coach asked that people show up a little early to help switch out the lane ropes, and I was surprised, people showed up and helped.

    Still, this cuts into the time I can spend swimming, so I dislike it. It isn't a problem short course, since people swim their own lane ropes, and they are rarely removed in the first place.

    While I am in the middle of a rant, why were people wearing huge drag suits in my lane today? There were 4 people in the lane today, the 2 with drag suits that were board short sized, and those two didn't make the intervals. What benefit did the drag suits provide? I don't actually care, and am not upset that they did, it just seems dumb.

    Monday should be the last day of long course nonsense.
    Categories
    Swim Workouts
  15. Finaly got to swim Today

    by , August 12th, 2010 at 08:48 PM (Adventures in Swimming)
    Busy Busy Week

    Coached the Sharks on Monday

    Haven't been able to swim till today.

    300 Swim
    200 Kick
    200 Pull

    300 swum as 50 ez, 25 Build, 25 Hard

    3 x 50 fast interval for around :05r - :07r
    2 x 25 ez Nice easy pausing open turn
    1 x 50 Choice HARD
    50 ez

    4 x 50 Same as above
    3 x 25
    1 x 75
    50 ez

    5 x 50 Same as above
    4 x 25
    1 x 100 Go for it on this one
    100 ez

    400 Pull, recovery swim
    300 Kick/swim x 50

    200 Swim Try to put 4 of your 50's we did earlier together.

    100 Ez

    Warm down more if you want

    I feel so much better after I swim.
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  16. Thursday, Aug. 12

    by , August 12th, 2010 at 08:47 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Transition Sets:

    5 x 100 free w/paddles @ 1:45

    15 x 50, done as:

    5 x 50 breast @ 1:15

    5 x (25 shooter + 25 EZ)

    5 x (25 EZ speedy fly w/fins + 25 EZ)

    50 EZ

    Speed Work w/fins:

    1 x 50 AFAP

    150 EZ

    4 x (25 AFAP + 50 EZ)

    100 EZ

    Total: 2600

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

    Commentary:

    z-z-z-z-z-z-z-z

    I'm a little bored out of my mind workout wise. And I always find taper type workouts dull. I can't really tell how I feel in the water. I'm more tired than usual at my Y swims, but I think that's likely due to sitting on the beach for a couple hours beforehand. And my arms/shoulders are somewhat more tired than normal (usually it's my legs that are dead). I suppose that's from ocean swimming and the periodic use of paddles. At least the upper body rests up faster than the legs (at least for me). Tomorrow, I'm going to take a rest day as I drive home. Next week, a massage and more snoozy floaty taper workouts. I'm looking forward to Zones and getting back to more interesting training. Poor Jimby is worried I'm going to smoke him in the 50 free at Zones due to lack of a belly cover. Methinks he forgot that he swam perfectly fast at Zones in his Speedo LZR jammer ...

    I managed to leave the beach without any burning! Or being caught in rip tides. I read that lifeguards rescued 214 people on one of the red flag days.
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  17. Final Day of Nationals

    by , August 12th, 2010 at 04:19 PM (Mixing it up this year)
    Started off today with a relay lead off close to my best time in the 50 free. Then it was the 200 Fly which was off my best by .3 and it felt good. Good meet over all and had a great time.

    Good friends, good food, good times. All of you who missed this need to plan to come the next time we go to a nice vacation destination.
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  18. Thursday, 8/12/10

    by , August 12th, 2010 at 11:57 AM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warmup
    Swim 300 Free/15sr
    (did free and back)
    Kick 3 x 100 IM
    (was doing these around 2:15 w about 5 sr)between each
    8 x 25 IM order/30 strong

    Swim Free
    1 x 300/ 5:00 build (4:55 - slow!)
    3 x 100/1:45 strong (1:32±)

    1 x 300/5:00 build (4:52)
    4 x 75/1:20 strong (1:10±)

    1 x 300/5:00 build (4:50)
    6 x 50/1:00 strong (44±)

    1 x 300/5:00 build (4:55)
    12 x 25/30 strong (:21±)

    Cool down
    100 easy

    Total: 3300 meters
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  19. Watching bubbles

    This morning I went up to Riverbank State Park to swim. The lifeguards opened up another lane shortly after I arrived, so I ended up swimming with just one other swimmer most of the workout. Here’s what I did:

    1000 lcm warmup (400 swim, 200 kick, 200 pull, 200 rev. IM drill/swim by 25

    200 kick with fins

    6 x 50 (25 fast / 25 easy) FR @ fins @ big rest

    6 x 50 (25 fast / 25 easy) BK without fins, working on turnover/rotation puzzle

    200 easy swim and dolphin dives

    Switch to outdoor pool

    Extra 200 warmdown, plus floating and sculling

    When I was doing the udk on my fast backstroke breakouts this morning, I noticed that the bubbles from my exhalation came in spurts that coincided with my undulations. When I dolphin kick hard, it seems to force a bit of air out of my lungs on each contraction—probably ab muscles are causing my diaphragm to press against my lungs. I hadn’t noticed that before.

    I remember a few years ago I was reading a book by Bernd Heinrich, where he talked about how various animals run. Many of them are built so that they have to time up their strides and their breathing, because their lungs can expand only in certain phases of their strides, since some of the muscles involved are the same. Humans are exceptional in that their running and breathing motions are independent of each other. Heinrich, an ultramarathoner as well as a biologist, experimented with different ways of timing up the two as part of his training. This made me wonder if loping freestylers who breathe every stroke are actually unconsciously incorporating some sort of diaphragm contraction into their stroke movement.

    (I don’t run much, but when I do jog I breathe in and out on every 2nd or 3rd footfall—much the same way I time up breathing and armstrokes when swimming. Mr. Addict, who is a runner but not a swimmer, thinks of this as a weird holdover from my swimming background).

    9 more days til Zones! I’m done with weights and plyo and rowing and anything but swimming and stretching at this point.
  20. Catalina Part III

    Catalina Channel Part III

    Since I had planned to have little feedback and conversation while swimming, I was completely in the dark as to how much longer I might be in the water. I had read many accounts of English Channel swimmers spending three/four/five/six hours fighting the last half mile only to surrender unsuccessfully... close enough to smell the croissants baking, but this isn't the EC. It isn't supposed to be like this! With no visual reference, I didn't know if I was gaining toward the mainland at all, and I wondered if I would be pulled for lack of progress. No matter, I was going to swim until I hit land, got pulled, or my arms fell off.

    As it turns out, I was making progress. The Outrider was on auto-pilot and we were creeping slowly toward my rocky exit. As the current swept northwest, we turned southeast to face it, and so, inched sideways toward the California coast which was mostly blocked from my view by the boat on my left.

    I tried to keep my pace steady and my stroke rate held in the mid 60's throughout. My neck was getting sore. I tweeked it a bit the day before my swim in a sneezing fit (of all things) and though I managed to keep it loose for a good 12 hours, it was time to quit alternate breathing and go to my old standby left only for the home stretch. I hoped my kayakers, paddling on my right side, would not be offended. I could see the hull of the kayak under water and follow easily.

    Tobey jumped in again, and sensing that I was in need of some encouraging words said the perfect thing: "Hey, lets just go for a swim." We did. I felt a surge of energy and picked my stroke rate up a bit. The end didn't matter to me now and I was able to enjoy just moving through the water.... finally the Zen moment! I felt briefly that the coast would get in the way of my finding out just how long I could keep going and started to feel sorry for all those poor bastards whose swim is over after nine or ten hours.

    A strange thing happens when one is engaged in a singular activity for hours on end, and its the exact opposite of what one would expect; time accelerates. The time between feeds passed so quickly now and loud cheering now accompanied each chug-a-lug like a frat party drinking contest. I can only assume we are getting closer to the beach and try to keep up the pace. Jim gives me a two fists in the air salute and holds it until I respond with a thumbs up. It feels good to have the officials so solidly in my corner.

    I deliberately avoid looking forward but hope to see some kelp soon.... No kelp, but the end is near. John, Tobey and Harris were all in the water to escort me the last 200 yards to the rocky beach. The surf was slight, but I lacked the balance to deal with it, so I crawled slowly on all fours until I could find some footing. There were a few people sitting nearby in some beach chairs; they looked pretty relaxed.

    After a very brief respite, we swim back to the Outrider.

    Back aboard the Outrider, hot chocolate, mini snickers, degrease, and a hot shower... yes a hot shower! Everyone was exhausted and I'm sure looking forward to terra firma followed by a soft bed... as was I. The boat ride back to the dock wasn't long enough to fully express my appreciation to everyone on board. Before the swim, I had thought it would be fun to buy everyone a few rounds at some dockside bar and grill, but we were deep into double overtime, and I could sense that everyone was anxious to get on with the rest of their lives. Feet dragging but spirits high, we cleared our gear from the deck of the Outrider and made our way to our vehicles that waited patiently for us, parked across the road in a newly paved lot. It is unlikely that we, as a group, will ever find ourselves in the same place at the same time again, though John, Ian and Roz will be in Dover with me shortly.

    I know that I'll be back to Catalina sometime soon to swim or crew with some friends......

    Updated August 12th, 2010 at 05:07 PM by chaos

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