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  1. Waiting . . .

    I was sound asleep last night when the call came announcing that the Ederle swim had been postponed for a day, due to a heavy winds and a small craft advisory. My husband took the autocall, and had to wake me up to tell me. I contacted my crew so they would know they didnít have to show up at 4:30, checked in on the Yankees game (they got postponed due to weather too), then went back to bed. I was a little bummed about the delay, but it does look like Sunday will bring some better conditions.

    So today Iím trying not to be too impatient for tomorrow to comeóI was already yearning to be in the ocean and swimming last night, today even more so. I was tempted to head out to Brighton today for a little swim, but instead contented myself with a short workout at the Y plus a long stretching session. I did the exact same swim that I did at Riverbank yesterday, only in scy instead of lcm, and without the feeding practice (which amused the guards at RB yesterday):

    1000 warmup (200 fr, 200 st/fr by 25, 200 RIM kick, 200 pull, 200 RIM d/s by 25)

    6 x 50 @ :55, desc. 1-3 and 4-6 [FR for the 1st 3, BK for the 2nd FR]

    250 warmdown + play

    I felt good in the water and wanted to swim more, but I figure Iíll get in all the swimming I want soon!

    Iíll take it easy the rest of the dayóI now have a chance to clean up the mess I made yesterday pulling all my gear out to pack for the swim. Laundry and shopping for my nieceís birthday are also on my to-do list, plus a nap and a trip to the farmerís market. Itís kind of nice to suddenly have a free day, along with an excuse not to do anything too taxing.

    Looking forward to tomorrow!!
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  2. Stealing from Fort - Video!

    by , October 1st, 2011 at 10:10 AM (Chowmi's Blog)
    I loved Fort's post and her upload so much that here it is again!


    http://sports.yahoo.com/elite-athlet...n?vid=26748272

    It is a video of Natalie Coughlin's dryland exericises. Some real gems in the why-we-do-this commentary.

    Some highlight take-a-ways:

    1. Endurance is a much as it's going to be - POWER IS WHERE THE IMPROVEMENT WILL COME FROM

    2. Movement based exercises vs. just lifting a weight up and down.

    3. Lots of legs, legs, legs and hip exercises. I can modify most with my walkers and work up to doing them without any support! Lunges, sled, and the "lunge platform", as I call it.

    4. Strength, stability, and transference to the pool.

    5. Water exercises: running dives, weight belt kicking with head up, sculling with no legs.

    6. That cord thing. Haven't seen it at my gym, but they typically get the latest and greatest and then it disappears. Like the TRX. Hope no one steals my walker. I am not yet weaned!!!

    Note: She says she loves being a pro and training 5-6 hours a day, mixing it up with things outside the pool. Ok, so that means, i'm having to figure out what is best FOR ME to reduce it to 1 hour a day! Both in selection, which day to replace swimming, how intense, etc etc....that is where the art of swimming comes in as a masters swimmer! But wait, I think I see a 23.99 in there somewhere!

    ++++++++++++++++++++++++++++++++++++
    Yesterday's workout:

    SCM, Baylor Fitness Center noon
    Steve Barnicoat coached

    300 warm up

    Designated Garbage Yardage Set:
    (Yes, straight from the coach's mouth - just get through this set!)

    300 1:30 base
    2 x 50 on 40

    200 1:30 base
    2 x 50 on 45
    2 x 50 on 40

    100 1:30 base
    2 x 50 on 50
    2 x 50 on 45
    2 x 50 on 40

    ============NO, N. O. spells NOOOOOO!!!!

    Easy goof around everyone else on the 3, 2,1 and strong "sprinter conditioning" on the 50's. Held all at 35 or less.

    200 easy kick, no fins

    SPRINT SET (DID MINE EARS HEAR CORRECTLY? WHY YES!)
    12x 25's WITH FINS! Coach said, everyone get your fins!
    2 sets of 6 on 1 minute (and without a mutiny!!!)
    First 3
    6 beat kick, legs at 60% arms at 80%
    I actually did 100% legs arms at 50%
    2 ALL OUT
    1 Easy recovery

    Bonus for me:
    2 more all out, easy swim back

    The End

    ++++++++++++++++++++++++++++++++++
    I don't know why I never swam with fins. I am totaly a fin sprint swim convert now! After getting used to swimming with them on, I can clearly see how it's not cheating, not a crutch, same as how I use them for kicking. It truly got me up to race speed, similar to the assisted cords that pull you back, so you are up at true speed and can work work work that sprint without totally grinding yourself down. I loved it so much I did 2 more! I will have to go to FSS (Fin Sprint Swimmers) Anonymous soon it this keeps up!
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  3. Saturday Workout

    by , October 1st, 2011 at 09:19 AM (Pete's swim blog)
    Swam w/ George, Mary, Andrew and Billy (came in late). Each had our own lane. Nice cool pool temp ~82. No drag suit.

    Warm up
    3 Times through
    * 200 Free
    * 150 IM (No Free)
    * 100 Pull
    * 50 Kick

    4 x 100 Kick w/ fins - 1:45
    4 x 125 IM - 2:00 (Extra 25 added in IM order)
    4 x 100 Free - 1:30 (Descended 1:18, 1:15, 1:10, 1:05)

    4 x 200 Pull - 2:45 (2:35, 2:30, 2:22, 2:20)
    4 x 225 IM - 3:45 (Extra 25 added in IM order)
    4 x 200 Free - 2:45 (2:40, 2:30, 2:25, 2:25)

    200 Cool Down

    (5700 Total)
    Categories
    Swim Workouts
  4. Friday, Sept. 30, 2011 5:30pm (double)

    by , September 30th, 2011 at 11:13 PM (Fast Food Makes for Fast Swimming!)
    I decided I needed to give myself a good butt kicking tonight, since I won't be able to swim over the weekend at all around here. And an IM intense workout was just the thing. I find these really make me tired a lot quicker than all freestyle sets.

    Warmup:
    500 Free (longest straight warmup swim in a while)
    8 x 50 Kick on back @ 1:00
    300 Free Pull

    Main Set #1:

    Intervals for Free - :30 base + :15 for each addt'l length
    Intervals for IM - 3:00 base - :20 for each length taken away

    1 x 200 IM @ 3:00 (went 2:33)
    1 x 25 Free @ :30
    1 x 175 IM @ 2:40 (50 Fly, 50 Back, 25 Breast, 50 Free)
    1 x 50 Free @ :45
    1 x 150 IM @ 2:20 (50 Fly, 50 Back, 50 Free)
    1 x 75 Free @ 1:00 (:50)
    1 x 125 IM @ 2:00 (50 Fly, 50 Back, 25 Free)
    1 x 100 Free @ 1:15 (went 1:06)
    1 x 100 IM @ 1:40 (50 Fly, 50 Back)
    1 x 125 Free @ 1:30 (1:25)
    1 x 75 IM @ 1:20 (50 Fly, 25 Back)
    1 x 150 Free @ 1:45 (1:43)
    1 x 50 IM @ 1:00 (50 Fly)
    1 x 175 Free @ 2:00 (went 2:01)
    1 x 25 IM @ :40 (25 Fly)
    1 x 200 Free @ under 2:15 (put on the paddles and buoy to go a 2:11, my legs were shot)

    50 EZ

    Main #2 (less intensive)
    2 x 25 Fly @ :30
    2 x 50 Back/Breast @ :55
    2 x 75 Back/Breast/Free @ 1:15
    2 x 100 IM @ 1:40

    1:00 rest

    2 x 25 Fly @ :25
    2 x 50 Back/Breast @ :50
    2 x 75 Back/Breast/Free @ 1:10
    2 x 100 IM @ 1:30

    my legs and body were just shot and dragging by the end of this set.

    150 EZ

    Still had some time before the swim team took over the pool, so...

    8 x 125 Free Pull - goal to hold consistent times from 1st to 8th
    2 @ 1:45 (1:24/1:25)
    2 @ 1:40 (1:25s)
    2 @ 1:35 (1:25s)
    2 @ 1:30 (1:24, 1:21)

    200 Long and EZ
    ----------------
    5300 Yards in 90 minutes + 3200 Yards from the a.m.
    = 8500 Yards for the day...I'm pretty sure this is a personal masters best for distance in a day.

    Afterwards (from a little inspiration by KNelson), I talked with the new coach of the age group swim team here in Wenatchee, and told him of my interest to swim purely for the workouts. It would benefit me to have other lanemates, and I'm also fast enough that I will push the age groupers and keep them honest! Win-Win.

    I can't afford to pay the full monthly rates, and asked him about the possibility of a "dropin" rate, since I'd probably only swim maybe twice a week at the most with the group. I'd still get my 5 mornings a week with the masters group, so this will just be a little bonus. He's going to have to talk with the swimteam board next week at their meeting, and also with the treasurer, to see if a "deal" can be worked out. I sure hope so! If not, oh well, I can still continue swimming on my own at the YMCA lap swims. If the team accepts me, then I will drop out of the YMCA and use those funds to pay for my swim team costs.
    I really need to win the lottery.
  5. Workout 9/30/11

    by , September 30th, 2011 at 09:55 PM (Maple Syrup with a Side of Chlorine)
    SCY solo at Rec:

    600 wu (200 FR, 200 BK, 100 FL/100 BR drill)

    3x400
    (50 kick, 100 Pull, 50 kick, 100 Pull, 100 IM Fast)
    - 10 SR between each
    - 1st/3rd FR, 2nd BK

    200 FR fast
    2x100 fist/swim by 50 - FR/BK
    200 w/u junk

    2400 total
    Categories
    Swim Workouts
  6. Frustration, Friday, Sept. 30

    by , September 30th, 2011 at 06:17 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Mason:

    Warm up:

    600 various
    6 x 50 single arm fly
    6 x 25 shooters
    4 x burst 25s
    50 easy

    Main Sets:

    16-17 x 30-50
    -- dive from blocks
    -- work on 50 & 100 kick count to 15 +breakouts

    100 EZ

    4 x (25 AFAP back shooter w/fins + 50 EZ)
    -- went 9s
    -- can't really go much faster than this as I have to decelerate not to smash into the wall

    2 more starts
    -- 5 minute fight with lifeguard who insists masters can't use the blocks during a designated masters swim

    8 x 25 easy speed fly w/fins

    -- ran out of time

    Total: 2350


    Massage, 75 minutes

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

    I was running very late today and didn't make it to the pool on time to do any sort of real workout. So I mostly worked on starts. I continued using the Race Club style start. I started off very well and then had consistency problems, always ending up at different depths, etc. On one, for example, I got great distance off the blocks, but was too deep and 12 kicks put me at about 17 meters. Sigh. A few I completely botched by not getting my hands together in time and twisting in the water. If I did that in a race, I'd have to bail. The block I was using was very loose, and that probably didn't help any.

    I'm not sure if it's worth the effort to keep with this start? But my other starts have always been great reaction time + very mediocre entry and distance off block. In contrast, in a couple starts today, I just nailed it and got much more distance off the blocks -- so much so that it might effect my kick count. So I am inclined to persist.

    However, the other problem is that one of the lifeguards asserted that her boss said we couldn't do starts off the blocks on Fridays. There are no cones on the blocks or anything. I guess they watched me do a sh*tload of them before unleashing that bomb?! If they stick to this policy, I won't have much opportunity to do any starts. The whole start thing is just beyond frustrating for me as it's the #1 thing I need to fix to go faster. For years, I've just been faking instead of nailing starts and in some instances, it's cost me major time or a win (like my 50 free at Nationals this summer).

    Can you tell I am frustrated? One day I may just have to pack myself off to The Race Club. Right now, I just feel like I can't fix this without a coach. The odd thing is that I never remember having any trouble with starts as an age grouper.

    I am also extremely frustrated that the regatta I wanted to attend this fall to watch Fort Son (Princeton Chase) is the same day as the Sprint Classic -- Oct. 30. I'm not sure any others are driveable.

    In other news, I gave my new fins a spin. Wow, they are much stiffer than my old ones that finally gave out. Hard to do flip turns when they're that stiff. I also tried fin socks the other day with my MF. Dislike -- I did not feel at one with my MF even though it stayed on better.

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

    Drylands --

    Saw this Natalie Coughlin vid with excerpts on drylands she uses in training: http://sports.yahoo.com/elite-athlet...n?vid=26748272. Jazz would hate it. The ropes especially intrigued me, and are an upper body plyo that I could do in the racquetball courts. No surprise that it's all about power!

    Updated October 1st, 2011 at 10:41 AM by The Fortress

    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout -10/03/11

    by , September 30th, 2011 at 03:36 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 100 1:45 1:40
    1 X 200 3:30 3:20
    1 X 300 5:15 -
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    3 X 100 kick 2:30
    4 X 50 kick 1:15
    1 X 100 easy swim

    6 X 200 free 3:20
    1/2: moderate
    3/4: negative split
    5/6: fast

    2 X 100 moderate 2:00
    1 X 100 fast 3:30
    Four rounds.
    Moderate swims are free, fast are choice.

    WARM DOWN: 4 X 50 easy 1:00

    4600M
    Categories
    Swim Workouts
  8. IM Killer Set

    by , September 30th, 2011 at 12:38 PM (Year Three: The Road Back)
    Well, I was right. Today was an IM day. Of course, it was a "Killer" IM day - as alluded to by the coach who wrote the work-out (thanks Coach Kris). Besides, when Coach B on deck encourages me to use my fins for the last set of 16 50s (the one who is trying to wean me off my fins), I know I'm in trouble. Having said that, with my fins on, I was able to make all of the 16 50s!

    Here's what we did today:
    400 Warm-Up
    12 x 50 Free (3 on :50, 3 on :55, 3 on 1:00, 3 on 1:05)
    3 sets:
    - 1 x 100 IM Drill Cycle on 2:15
    - 1 x 50 Kick on 1:00 (wore fins)
    - 1 x 100 IM on 1:45 (wore fins)
    - 1 x 50 Kick on 1:00 (wore fins)
    - 1 x 300 Free Moderate on 5:15
    1 set (continuous - no rest between - wore fins):
    - 4 x 50 IM Order on 1:00
    - 4 x 50 IM Order on :55
    - 4 x 50 IM Order on :50
    - 4 x 50 IM Order on :45
    200 Cool-Down
    Total Yards - 3800

    It was a pretty brutal workout by the end and I was having trouble getting my legs to move after the final 4 50s on :45, so I made my cool-down a kicking cool-down. And, I decided not to bike this morning. I'm pretty much done biking until after next weekend's meet in order to give my legs more recovery time.

    It's threatening to rain AGAIN here in Indiana. My husband is one of the coaches for the HSE high school tennis team. They were supposed to do their sectional semi-final round on Wednesday. It got rained out. They were supposed to do their sectional semi-final round then on Thursday. It POURED! So, they are supposed to do their sectional semi-final now today. Please, oh please, do not rain. The sectional FINALS are tomorrow. It just may turn into a double header tennis match if the skies unleash once again. And, tomorrow is my daughter's first high school conference meet in cross country. It's supposed to be cool and sunny tomorrow. Hopefully, everything will get done! Now my only issue is... when do I get my swim in?

    Enjoy your Friday, your swims, and your weekend!
    Categories
    Swim Workouts
  9. Friday, 9/30/11

    by , September 30th, 2011 at 12:34 PM (A comfort swimmer's guide to easy swimming)
    Another good swim today. Just wish I had someone to get my times. Even though I think I'm going fast I really don't know how fast.


    SCY
    Warm up (800)
    800 every 4th 50 back

    Swim with Fins (600)
    12 x 50
    2 x 50/1:00 1 – arm drill
    2 x 50/1:00 10K/side
    4 x 50 (3/45, 1/40 build)
    4 x 50 (3/45, 1/40 FAST)
    - did these all free

    Set #1: (400)
    8 x 50/1:15
    #1, 5 last 15y fast - finish, leg drive, breathing, timing of finish
    #2, 6 15y fast breakout – feel speed off wall, drive kick, timing
    #3, 7 50 build – steady change of tempo and acceleration
    #4, 8 25 as fast as possible – 25 easy
    - did these all backstroke, #4 & 8 from blocks

    Swim 100 (25 easy – 25 kick – 25 drill – 25 easy)

    Set #2 (400)
    8 x 50/1:30 (odds from blocks- evens easy)
    #1 - 15y fast
    #3 - 25 fast (to the feet)
    #5 - 37 Ĺ fast
    #7 - 50 fast
    - the only time that was significant was #7 which I did in just under 30

    Set #3 Kick (500)
    5 x 100 kick 3 on 2:10 – 2 on 2:05
    - 1-3 w/board and snorkel, was going 1:57-58, 4-5 on back went 1:55, 2:00

    Warm down
    100 easy

    Total: 2900 yards

    Updated September 30th, 2011 at 02:34 PM by poolraat

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  10. Worthless workout*

    by , September 30th, 2011 at 11:28 AM (Random Nonsense)
    Warm up
    - 200 swim
    - 2x150 swim/drill/non-free
    - 200 kick
    Transition
    - 2x200 on 2:40 (2:20s)
    Main Set
    - 2x200 on 2:40 (2:20s)
    - 2x150 on 2:00 (1:45s)
    - 2x100 on 1:20 (probably 1:10, Josh was miscounting his 100, so I was laughing at him instead of checking the clock)
    - 2x50 on :40 (~35)
    -- 100 seconds WORTHLESS* rest (but I liked it)
    - 2x200 on 2:40 (2:19, 2:17)
    - 2x150 on 2:00 (1:45, 1:47) (BANG I'm dead)
    - 2x100 on 1:20 (1:11s)
    - 2x50 on :40 (35s)
    Cool Down
    - 200 ez

    My goal was to hold 1:10 pace on the first round and 1:09 on the second round. Josh was wiser and did something like 1:11-1:12 on the first round then 1:10 down to 1:07/8 on the second.

    The second 150 on the second round was just trying to hold it together and I really considered asking for more rest before we started the 100s... with only 300 yards total left in the set I couldn't bare the shame and just got demolished instead. Failure is a good motivator right?

    Josh lapped me during cool down (5am humor):
    - Me: You lapped me
    - Josh: You take cool down more seriously than me
    - Me: You are such a slacker when it comes to cool down


    * Geek called my Wednesday workout worthless and I will be making fun of him for the next six months because of it.

    Updated September 30th, 2011 at 02:17 PM by qbrain

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  11. Friday, Sept. 30, 2011 5:00am

    by , September 30th, 2011 at 10:29 AM (Fast Food Makes for Fast Swimming!)
    Last night I decided to pull out my bike and go for a ride around "The Loop". The cities have made a recreational paved path along the two sides of the Columbia River, and crosses both ends on the bridges. Total distance for the loop is about 10 miles. Adding the 1 mile each way to the loop from where I started/ended makes ~12 miles. (That Guy, did I do my math right??). 40 minutes to complete the ride, and a hell of a hill climb on the last mile back up from the river's edge to the school where my daughter was doing her soccer practice. Felt good overall, though my knees and lower back feel a little sore this morning. I'll have to continue riding as much as the weather allows for it. Snow will be here in a month and a half or so.

    Friday am:
    Warmup:

    300 Free
    200 Kick on back
    300 Free Pull

    2 x 150 Free @ 2:00 (1:45s)
    2 x 50 Fly @ :50
    2 x 150 Free @ 2:00 (1:43s)
    2 x 50 Back @ :50
    2 x 150 Free @ 2:00 (1:42/1:41)
    2 x 50 Breast @ :50

    2 x 100 Free Pull @ 1:10 (1:03/1:05)
    2 x 75 Free Pull @ :55
    2 x 50 Free Pull @ :40
    2 x 25 Free Pull @ :20
    made all these intervals pretty easily

    8 x 50 Back @ :50 (held :38-41) working on trying to keep my arms moving at fast tempo (hard to do), still can't seem to get my kick going on backstroke, and I'm sure this is my downfall. I'm sure a faster continuous kick would in turn speed up my arm turnover, but I'm a freestyler/flyer so

    100 Free EZ

    200 Kick w/ board

    ----------------
    3200 Yards
  12. Friday 9/30/11

    by , September 30th, 2011 at 10:22 AM (The Labours of SwimStud)
    Warm Up
    600 FR
    5 x 100 K 3:00 worked on feel and ankle movement.
    100 EZ

    IM set
    2 x 400 IM Drill-Swim by 50
    1 x 100 IM

    FR set
    10 x 100 1:40 1&3 1st 25 fast, 2&4 4th 25 fast, 5 1st and 4th 25 fast (twice through).
    I went over my interval on #7 so had to force myself to make up the time...which I did.
    100 EZCool
    500 Fin Kick FR/FLY by 50 moderate worked ankles
    300 EZ
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  13. 500 Miles!

    by , September 30th, 2011 at 09:03 AM (Pete's swim blog)
    Made 500 miles for GTD as of today. Good thing too as my swim suit isn't going to hold up much longer. A new one is much needed.

    Swam w/ Dave B, Dave M, Roger and Kent. Power hour format with breaks each 1000 yards. It's Friday so everyone chipped in their "favorite" set. Pool temp about 84. No drag suit.

    Dave B's set
    50 Stroke/50 Free - 1:30
    200 IM - 3:00
    50 Stroke/50 Free - 1:30
    200 IM - 3:00
    50 Stroke/50 Free - 1:30
    200 IM - 3:00
    50 Stroke/50 Free - 1:30

    I alternated fly and breast for the stroke. Came in about 1:25 for stroke/free and 2:50-2:55 for the IMs.

    My set
    10 x 100 on 1:50, 1:45, 1:35, 1:30, 1:30, 1:25, 1:20, 1:15, 1:10
    1 - 5: Convert Kick to Stroke
    6-10: Convert Stroke to Free
    50 Easy

    Chose back for my stroke. Squeaked out a 1:10 on the last one. I don't usually do a lot of back stroke so this was a struggle.

    Kent's Set
    3 x 100 Pull - 1:20 Descend (1:15-1:10)
    :30 Rest
    3 x 100 Pull - 1:20 Descend (1:15-1:10)
    :30 Rest
    3 x 100 Pull - 1:20 Descend (1:15-1:07)
    :30 Rest
    100 Pull Timed (1:03)
    50 Easy

    Dave M's Set
    5 x 200 - 3:00 Convert 200 Free to 200 Fly

    Did better than I thought I would. Barely made number 4. After that, I turned into a vertical plow. Finished the 200 fly on 3:15.

    200 Cool down

    (4700 total)
    Categories
    Swim Workouts
  14. Long Course Fridays

    by , September 30th, 2011 at 08:42 AM (Mixing it up this year)
    Great workout today even though it was hard to move. Just very tight from all the work I have been doing and the weightlifting.

    1000 Free broken 1,2,3,4,1,2,3,1,2,1@:10R
    500 Free kick w/fins moderate pace
    5x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 kick on back/50 sprint went 3:36, 3:26, 3:24, 3:18, 3:10
    8x50@:15R Free w/snorkle 15 meters kick/20 meters hold kick but add arms/15 meters kick (purpose is to learn to kick while swimming free and coordinate it better)
    100 Free EASY

    Total 3000 meters
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  15. Feeling better (finally) - 09/30/11

    by , September 30th, 2011 at 08:17 AM (Workout Swimmer)
    Wow, it's hard to believe tomorrow is Oct 1st - it's really officially Autumn now. It was 93 F yesterday afternoon here in Tallahassee. Pool temps have been ridiculous. I am finally feeling better - have had a crick in my neck & aching joints for several days now. My elbows are still quite tender, but that's partly my fault for not taking the Celebrex. Oh how I miss Vioxx!! Hopefully, in a week, I'll be back to my usual self. In deference to my joints, I will refrain from swimming this weekend, and then hope to swim M-F next week, and thereafter.

    600 back/free
    2 x 300 pull no paddles
    3 x 200 IM twitch
    10 x 100 pull on 1:20 (#8 was on 1:25 'cuz I lost my pull bouy)
    100 EZ
    8 x 100 kick on 2:00 - did last 4 w/zoomers
    4 x 4 cycle speedplay on :25
    100 EZ
    8 x thru: 25 drill, 2 x 25 4 cycle, 50 on :50 desc 1-4
    (first 4 free, last four breast)
    500 75 free, 25 breast

    Total: 5400
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  16. Getting Ready

    This week I have been getting ready for Saturdayís Ederle Swim. Itís a 17.5 mile journey from Sandy Hook, NJ to Lower Manhattan. This will be the sixth year that NYCSwim has run this event, and over the years the difficulty of the race has really variedósome years fewer than half the field have been able to complete the swim, in others most or all have finished. This year the race will be held earlier in the season, and water temps will be significantly warmer than in previous yearsóIím expecting around 70óso that should make the swim somewhat easier. But there could still be difficult currents, rough water, and boat traffic that make the swim challengingóthat plus the fact that itís over 17 miles long! I hope Iíll be able to finish, but no matter what happens Iím sure I will learn a lot and be happy for the chance to swim along an amazing and historic course.

    This year the race is scheduled to start in New Jersey and end up in Manhattan for the first time everóusually itís held in the reverse direction. The field of 20 swimmers includes many friends from the city and beyond, including Evmo from the forums. Iím looking forward to being out on the water with so many people I know. Dave and Clare will be crewing for me, and itís reassuring that Iíll have them close by on the boat. Iím also looking forward to working with my kayaker, Vlad, who knows the course well. I feel like everything is in place to make my swim go as well as it can, now it just depends on what the weather and water gods send our way on Saturday, and how well I can respond to those conditions. The forecast seems to change radically every time I lookóright now Iím just hoping that the course doesnít get changed to the reverse direction at the last minute (that has happened in previous years when they tried to run the swim south-to-north), and that the race doesnít get interrupted or called for lightning.

    Swimmers will start in 5 groups; mine is scheduled to splash at around 7:40am eastern time. The kayaks that accompany each swimmer are equipped with GPS trackingóthere should be a link to follow swimmers here.

    One cool thing: I was looking over my blog from last year, and it turns out that Saturdayís race will be exactly a year from the day I decided that I would focus my attention on open-water swimming. Of course, then I thought that would only last for a month or so . . . I guess I got a little addicted! I feel like Iíve done so much and learned so much over the last year.

    My workouts this week have been a little boringóIíve been doing easy FR sets with progressively less yardage. Far more exciting than anything Iíve done in the pool was the boat ride I was on yesterday. For the second time in as many weeks, I got to crew for one of my open-water heroes who was swimming around Manhattan. This week it was Rondi Davies, who along with Ollie Wilkinson was attempting to break the record for circling the island. The currents were really fast, and it was a nail-biter up until the end. Rondi came in at 5:44:47, just under the old record of 5:45:25. But she only held the record for a few minutes, as Ollie, who had started about 11 minutes after her, subsequently posted a time of 5:44:02. Whew! It was thrilling to see two such fast and determined athletes going after the record, and a complete joy to see each of them swim so well and so strong over the course of so many hours. Amazing! It was a very cool experience to be a part of right before my own last swim of the season.
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  17. Your mindset

    by , September 29th, 2011 at 10:28 PM (Chowmi's Blog)
    Today's post is to reinforce your state of mind. I think it is often overlooked and we tend to focus on the physical training, recovery, and nutrition much more. Heck, I even blog about my couponing and other totally random thoughts more than what I am actually thinking about swimming. And most comments are reactionary - just commenting on what I thought on what set I already did.

    So today i'm going to jot down some things that help put me in the right frame of mind. And that is very hard to do, given that I am doing something no one else on a daily basis is doing, and while there is support, there is no one but me to follow through day after day, both physically, but also mentally to stay "tough" and "on track".

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

    50% of swimmers will look at what you do like you just grew another head or laid a golden egg- they can't even fathom what you are trying to do;
    the next 25% will acknowledge it but won't do it for a myriad of reasons;
    the next 20% will to varying degrees of success do what you are doing;
    and the last 5% are doing it better than you.

    Strive for the top 95th percentile. Or higher!

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

    I was preparing my girls for the Talented & Gifted Magnet school. We are so proud they got in. There are 4 measures: GPA, standardized test score (ITBS), on-site essay, and the NNAT (nonverbal test). 66 slots for 4th grade. From our girls' feeder school and the quandrant of the school district, it is the most difficult and most competitive group. Even kids that were in their school's magnet program, scored over 95th blended ITBS, and 95 GPA average in core subjects did not get in. (Slightly off topic but so irksome i'm going to blog it! Neither of our girls got into their feeder school magnet program. They were recommended to test (not by us) every year, twice a year. Finally after another rejection letter, we went in to visit with the tag teacher. One of the key failing factors was the parent survey. We flunked. Mark demanded that he and I "retest". They refused. After that, we refused to complete the required parent survey. Our girls didn't test again.)

    In the end, it comes down to one night, one essay, and one pick-the-pattern test that determines whether you are labeled a TAG kid or not.

    I just need one race to join the 23 club. There is no award for could have, would have, should have. It's not about deserving, it's about earning it on race day.

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

    Once they got in, I told them:

    At Travis, everyone will be just as smart as you. But everyone will have strengths and weakinesses. Out of 20 new things, 10 will come easily. Just like at your feeder school, you will immediately get the concept with no effort. The next 5 things will take a bit of thinking about and some work, but not terrribly difficult. The last 5 things will be way over your head. It will frustrate you because everyone else "gets it". You will have to work twice as long and twice as hard just to score in the middle of the pack. How you handle yourself over these 5 things will be the most important things you learn, because it will test you and help define you as a person. You will learn how to study, and undertand what hard work really is like, because you've never had to work this hard. It also teaches you coping skils and the power to endure difficult situations.

    That is the same with swimming. If I want to go 23.99, then I have to do the things that are really hard for me, that are the most deficient. And perhaps it is exactly because of this that I have been taking great offense to "sprinter jabs" of late, because no one seems to realize how hard kicking with fins is for me (when I started, I was slower with fins than without), but with what I think is the right track, I refused to accept that anymore and said to myself, I know this is going to be harder for me than most of my competiors, but it is not impossible! I accept that I have to work harder at it to even just be at the 50th percentile of fin kicking against my peer group.

    24.1 2008
    24.1 2009
    24.4 2010
    24.2 2011

    It is TIME FOR 23.99!!!!!!!!!!!!!!!!!!!!!!!!

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

    Masters coaches are the best. Most will help you as much as you help youself. I suppose they are also very patient, because they understand you swim around your life, and not swimming first.

    The untapped potential for many swimmers is they don't engage their coaches enough in their lives, and other goals. You cannot have an effective coach if they have no idea idea whether you have kids or not, whether you are married, and a general understanding of what you do for a living (and the toll on your energy & time) or other elements that impact the time and energy on your swimming. But it is YOUR responsibility to talk with your coach.

    And swimming should be collaborative at our age. You have a voice and can articulate things on an adult to adult level with coaches. There is always the respect for the coach's position, but you aren't taking orders like an age grouper or even a college coach.

    Coaches WANT to help. It must get boring for them too, to give one bland one-size-fits-all workout to everyone. But here comes a swimmer on deck with a real goal and sense of urgency, wants your help to do things differently, a real challenge of a situation, and as a coach, that enthusisam and working towards that dream is something refreshing and fun and why you like coaching! At least, that's what i'd like to think as the swimmer! So share your dreams with your coach, and give feedback and updates. Relationships are not one way, and you have to take the initiative to engage your coach.

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

    In some ways, you have all the time in the world! And in others, you have none. Just make sure if you have a specific goal, that you do things in the right category!

    For instance, i've been in the low 24's for many years. Too many years! In case you haven't heard, just in case you missed it above, ppsst! I'm going for 23.99! Yeah!

    Now, I have all the time in the world to try different things. There is no limit such as "If I don't go 23.99 by 2012 season, i'm quitting!". I believe I can go 23.99. Going 24 again this season or next won't devastate me, won't discourage me, won't change my belief, even if you showed me statistial
    evidence to the contrary. I believe I can! So in some things, don't limit your time frame. If and when I do go 23.99, it does not mean I could have skipped years 2008 through 2011. It means the cumulative time was a required element to going my goal time.

    However, I have a sense of urgency within a practice to not lose that opportunity. The clock is ticking, and every set should have a direct tie, a direct impact as if you could "connect the dots" from that set to my 23.99.

    I need practice on this. I just blew a 4 x 150 crappy kick set yesterday. I would have gotten more out of 4 x 25's all out.

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

    Well, that's all for now!

    Random craving: I am totally into "natural peanut butter", and it has to be the kind that is refrigerated and you stir up. It tastes so good!!! On really fresh bread, yum.
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  18. Thu Sep 29th, 2011 SCY

    by , September 29th, 2011 at 07:37 PM (Ande's Swimming Blog)
    Thu Sep 29th, 2011 SCY

    Trained Wed Sept 28 at 5:00 am but didn't blog
    swam with Todd, Tyler and Chris
    didn't do that well on the Main set, didn't feel so hot and struggled with intervals I usually make

    Main Set: Started LCM
    4 x 200 fr on 2:45
    4 x 50 fl on 1:00
    3 x 200 fr on 2:40 barely made
    4 x 50 bk on 1:00
    2 x 200 fr on 2:35 missed
    moved to SCY at 6:00 am
    4 x 50 br on 1:00
    200 fr strong
    don't remember the rest

    I'm gonna get back to speed & strength training

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    Whitney Coached
    UT, main pool scy
    6:30 to 8:00 dove in at 6:39
    wore Jammer
    swam with Todd
    beside Tyler, Marcio who's back from a 20 day trip, Larry, & James Fike

    WARM UP
    did around 400 and stopped at 6:45

    Main SET: scy

    9 x 100 fr 90% effort hold same pace
    3 on 2:30
    3 on 2:15
    3 on 2:00
    from a push held 1:02's & 3's

    Snake 550 done 25 fr 25 fl dr
    Snake 550 done 25 fr 25 br

    9 x 100 fr 90% effort hold same pace
    3 on 2:30
    3 on 2:15
    3 on 2:00
    from a dive held :59's & 60's

    500 easy done 50 fr 50 k

    3:00 pm today I dropped by and watched some of the UT Men Orange & White Meet
    some decent swims


    Upcoming Meets

    Sat Nov 12 - Sun 13, 2011
    2011 WMST November SCM Classic


    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional InvitationalSan Antonio, TX

    Updated September 29th, 2011 at 07:42 PM by ande

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    Swim Workouts
  19. Thursday, Sept. 29

    by , September 29th, 2011 at 07:30 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises
    flutter kick on bosu, 100
    power wheel roll outs, 2 x 15

    HS hi row, 105 x 3 x 20
    assisted dips w/20 assist, 13, 12
    DB bench press, 60 x 3 x 12
    deadlift singles, warm ups to 145, then 150 x 5, 145 x 3

    altitude drops, 2 x 10
    knee tuck jumps, 2 x 10
    standing track start jumps, 10
    squat jumps w/45 lb bar, 10
    med ball slams 5:00+
    handstands, 15

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

    Feeling a twinge at the very top of my left quad after that. Maybe I did it on the deadifts? Hoping it won't interfere with starts tomorrow. Trying the foam roller.

    Someone at the gym remarked that I do not have "swimmer legs." lol I guess the public perception of swimming coincides with many masters' dislike of kicking.
  20. Thursday, 9/29/11

    by , September 29th, 2011 at 04:28 PM (A comfort swimmer's guide to easy swimming)
    Another good swim n the outdoor pool today. Felt really good.

    SCM
    Warm up (400)
    400 choice
    - swam back and free

    Kick (600)
    1 x 200/5:00 strong build
    - flutter with snorkel and board, went 4:30
    4 x 50/1:15
    - on back, was going 1:07-8
    1 x 200 strong build
    - flutter with snorkel and board, went 4:30

    100 easy swim

    Pull (500)
    w/buoy and catch paddles,
    2 x
    150free/2:30
    - went 2:15 both times
    2 x 50 back on 1:00
    - 48-50 on all

    Main Set: (1300)
    2 x
    250 IM plus 50 free/5:00
    - went 4:25, 4:22
    2 x 100 free/1:40
    - 1st round went 1:29, 1:30, 2nd went 1:28 both times
    4 x 50/1:00 1 easy, 2 fast, 1 easy
    - 50 on easy ones, 40-41 on fast ones

    Warm down
    100 easy free

    Total: 3000 meters
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