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  1. Friday, 5/13/11

    by , May 13th, 2011 at 12:10 PM (A comfort swimmer's guide to easy swimming)

    Warm up
    300 swim - free and back
    200 IM drill
    - 1 arm for fly-back-free, & breast w/dolphin & flutter kick
    3 x 100/2:00 25 smooth swim/50 kick build/25 swim strong
    - did these all back, changed interval to 2:15
    3 x 50/50 strong desc
    - did these free, interval wasn't easy but I made it, ave 42 on the swims
    6 x 25/30 7.5 fast - 10 easy - 7.5 fast
    - did 2 fly, 2 back, 2 free. couldn't see the clock from the far end of the pool,(too much glare and steam) so interval was a guess. was probably closer to 40.

    Main Set
    3 x 100 free/1:45 desc
    - times were around 1:30
    3 x 200 back/4:00 desc - moderate to strong
    - was swimming these at 3:30
    3 x 100 IM/2:15
    average 1:45
    8 x 25/30 FAST
    - did 4 free, 4 back, again couldn't see clock so not sure of interval.

    Warm down
    200 easy free and back

    Total: 2700 meters

    It was another beautiful morning and again, while the indoor pool was crowded, I was the only one in the outdoor pool until I was almost finished with my swim.
  2. FAST FRI May 13th, 2011

    by , May 13th, 2011 at 11:30 AM (Ande's Swimming Blog)
    FAST FRI May 13th, 2011

    weighed 221 after practice
    thinking about doubling

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, LCM main pool
    6:30 to 8:00 dove in FIRST!
    wore new blue speedo PRO jammers
    swam with todd tyler chris mike
    beside jim and paul

    assigned 3 x 400 said STOP at 6:55
    did 50's on 45 & 50 went 14 or 1500

    Main SET:
    5 rounds of
    100 at ___ % effort on 2:30
    50 at ___ % effort on 1:00
    50 easy on 2:00
    Dove all the fast stuff
    Round 1 90%, 2) 93% 3) 96%, 4) 99%, 5) 100%
    1) 65, 29
    2) 64, 28
    3) 63, 28
    4) 66, 28
    5) 66, 27

    100 choice FAST in heats
    we had 6 heats and I went last to get more rest
    did FR, 25 2 beat kick, 75 6 beat kick
    went 57.5

    400 easy

    400 FR fast for time
    rested an extra 1:30 after the group started
    went 4:50

    100 easy

    Updated May 13th, 2011 at 12:16 PM by ande

    Swim Workouts
  3. Friday Workout

    by , May 13th, 2011 at 08:47 AM (Pete's swim blog)
    Nothing too special today. At the end of practice, Roger and Dave did 8 50s on 1:10. During the "rest" period, they did pull outs in the deep end. I joined them for 2 but I was pretty tired and just finished my cool down. 10 x 50 Fly pretty much put me in a hole from the start. Worked down to a 2:50 on the IMs but still felt sluggish all morning.


    400 Warm up

    10 x 50 Fly - 1:00

    4 x 75 Free - 1:00
    1 x 50 Free - :35
    4 x 75 Pull - 1:00
    1 x 50 Pull - :35
    4 x 75 Free - 1:00
    1 x 50 Free - :35
    50 Easy

    3 times through
    * 2 x 200 IM - 3:30
    * 300 Free - 3:00

    300 Cool Down

    (4100 Total)
    Swim Workouts
  4. Long Course Season is HERE!!!!!

    by , May 13th, 2011 at 07:54 AM (Mixing it up this year)
    No more short course except on the weekends at the Y.

    Even though I am hurting from yesterday I did my favorite workout today.

    50,100.150,200@:10R Free
    500 Free kick w/fins every 3rd 25 fast
    5x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 kick/50 swim started slow but got my speed at the end
    8x100@1:45 Free w/paddles & bouy
    200 Free EASY

    Total 3000 meters
  5. Promontory Point

    by , May 13th, 2011 at 02:53 AM (Chicken's Nuggets)
    This morning I drove my eldest daughter to school, checked my grades for my College of Du Page paralegal course, made pikelets for brekkie for number 2, checked grades again, vacuumed the house, played with our new cats, checked grades, fed cats, fed dog, walked dog, then drove to Chicago, to Promontory Point, to swim.

    The weather forecast was pessimistic, but I wasn't. It was warm and hazy when I arrived at the Point.

    Aside from the New Year's Dip, I've only swum in the lake once this year. EVMO and I swam last Friday at the Point and the water was 49-50. A trifle cold.

    Not so today. I measured 56 by the rocks at the ladder!


    I got in, gradually. About 100yds from shore the water suddenly became quite cold. A shock, but swimming back into 56 degree water after being in colder water felt like a dip n the hottub.

    I swam for 30 minutes, about a mile for me, and felt like I was in Heaven.

    I had to be getting home, so got out after only half an hour, to the applause of a man who was eating his lunch and watching me the whole time.

    He said "you should do races",

    I love Promontory Point
  6. 1st LC Meet USA-S as a Master :) preview

    by , May 12th, 2011 at 11:46 PM (Fast Food Makes for Fast Swimming!)
    Here's the psych sheet. I'm the in the heats.

    I'm using all my best times from last summer's LC meets that I did, so I should be able to improve on my times. I'm in way better condition that I was last year.

    Saturday I'm swimming:
    400 IM (seeded 2nd)
    200 Back (8th)
    100 Breast (6th)
    100 Free (5th)
    200 Fly (4th)

    400 Free (5th)
    100 Fly (tied 2nd)
    200 Free (6th)

    It's a 6 lane 50 meter pool, I've never swum in this size pool before, but at least I'm in the top heat in all of my races. 200 back isn't considered a race, if you want to get technical about's a survival swim.

    This will be one heck of a challenge too. Lots of events, and I get to start it all off with the hardest event possible (IMO) for LCM swimming.

    Updated May 13th, 2011 at 12:03 AM by jaadams1

    Swim Workouts , Meets
  7. Thursday, May 12

    by , May 12th, 2011 at 11:06 PM (The FAF AFAP Digest)

    RC work
    standing barbell shoulder press, 50 x 5 x 5
    -- Never done this before. They got easier as I went along. Can this be an alternative to bench pressing in the "push" category?
    seated row negatives, 80 x 3 x 8
    deadlift singles, 145 x 6
    tricep press, 50 x 2 x 8
    back extensions, 25 x 1 x 15
    --- Hamstrings were sore from bikram and this exercise bothered them.
    chin ups, 3 x 4
    -- Well, I can tell I haven't done these in half a century.
    box jumps, 10
    altitude drops, 10
    knee tuck jumps, 2 x 10

    20 minutes foam roller, yoga & stretching

    Swim/LCM @ GMU:

    Warm up:

    200 S-K-D-K-D

    Main Sets:

    2 x 100 free
    50 tricep finish drill + 50 overkick free

    4 x 200 kick w/fins @ 4:00
    50 flutter kick w/board
    50 fast dolphin kick on back
    50 backstroke kick
    50 flutter kick w/board
    -- Went 2:36, 2:34, 2:32, 2:32, not bad for LC.

    100 EZ

    9 x 100 @ 2:00
    3 x 100 25 fast fly + 75 easy free
    3 x 100 25 fast back + 75 easy free
    3 x 100 25 fast breast + 75 easy free
    -- On the 75 free, I did a 25 back kick after the sprint so I could catch my breath and then a 50 free.
    --- Speedo and I agreed that "easy free" doesn't seem so easy in LC.

    50 fast stroke from a dive
    -- I went fly with fins from a push. The coach must have given me a serious roll start b/c I saw 28 on the clock. I did, however, cheat and stay under for about 20 meters after the push.

    50 EZ

    6 x 100 pull @ 1:35, 2nd & 5th ones fast
    -- I did them all mod speed, 3 pull & 3 kick -- was all tuckered out.

    50 EZ (instead of 200)

    Total: 3700 m



    Enjoyed the workout. Didn't feel as much like I was swimming in open water during the warm up and felt pretty strong until the last 6 x 100 set.

    The Charmer was extra charming tonight. He is a "purist" and believes in the "integrity of the set" (even though he won't use equipment when it's assigned). His "times" are about "what is on the GMU record board," his brother is going to beat Kirk Nelson in some OW swim with salmon in the name, and he is hoping to swim his college times (really?) and loves to talk about them. At some point, fortunately, I had the opportunity to fill him in a tad on Speedo's speed and defend our one team breaststroker. Despite swimming in the same lane, he hasn't even asked what my name is. Sheesh!

    Updated May 13th, 2011 at 11:20 AM by The Fortress

  8. Sarasota Y Sharks Masters 5:30 AM Workout -05/13/11

    by , May 12th, 2011 at 04:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:45 3:30
    2 X 100 2:00 1:45
    4 X 50 1:00 :50
    Two times. Round 1 intervals left, 2 right.

    1 X 200 kick
    1 X 100 easy swim

    6 X {3 X 50 1:15
    Alternate the 50's: build-fast-easy

    4 X 100 kick 2:30
    Last 25 is fast.

    1 X 100 easy swim

    4 X {3 X 100 2:00
    Alternate 100's: build-fast-easy

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  9. I Made It... Well, Almost....

    by , May 12th, 2011 at 03:47 PM (Year Three: The Road Back)
    I've been really tired lately and have really been struggling in practice to feel like I can make the intervals as written. In fact, this entire week it seems like I get really tired, really early in the workout and switch to using fins. Now, I will say that when I switch from swimming free to using fins, I replace the free with either fly or back (typically fly). In my mind, that's not "cheating" as badly as swimming free w/ fins just to make an interval. Anyway.... I know that I'm overdoing it right now with swimming every day PLUS doing the NFL 60-Day Challenge (side note: today is Day 20 - almost halfway there!). But, I guess I still expect more of myself in the pool - like I should be easily swimming the AFAP times I was getting at the end of my taper right before Y Nationals. I just don't feel fast right now, but I do truly believe that the stronger I get outside of the pool, the faster I will get in the pool. And, my next meet isn't until the beginning of July - about two weeks after the 60 days is up. Should be enough time to get re-rested, eh? Anyhoo, here's what we did today:

    400 Warm-Up
    8 x 100 Pull on 1:40, 1>4, 5>8
    1 x 300 Kick on 6:00, every 3rd 25 FAST
    16 x 25 Free on :30, every 4th FAST
    8 x 50 Free on :50, hold pace of fastest 100
    4 x 100 Free on 1:40, 1>4
    2 x 200 Kick on 3:15
    1 x 400 Pull on 6:30
    400 Cool-Down
    Total Yards - 3900

    In the above workout, the 200s were supposed to be Free, but my shoulders and arms were tingling, so I gave them a bit of a break. The last 400 was also supposed to be free, but by then my legs needed a break. I was so tired at that point, I actually told my training buddy to start his cool-down when he finished because I was going to do the entire 400 pull even though I wouldn't make the interval. When I finally touched the wall (and he was waiting for me - he pulls faster than he swims), he told me I pulled the 400 in 6:03. At the end of the workout, I will definitely take that!

    Now for the insane part of my day. After work, I did Day 20 of the NFL Training Camp - which focused on my legs. Ugh. Now - because I'm a great wife - I'm going to play on my husband's co-ed softball team so they don't have to forfeit because they don't have enough women playing. Oh, did I mention it was a double-header? Sadly, it doesn't really look like rain....

    Enjoy your swims and I'll touch base tomorrow.
    Swim Workouts
  10. Thu May 12th

    by , May 12th, 2011 at 02:01 PM (Ande's Swimming Blog)
    Thu May 12th
    skipped several blogs lately

    Sat May 7th:
    Swam & got out early, mouth sore from wis teeth removal

    Sun May 8th
    mothers day did not swim or lift

    Mon May 9th SCY
    was my 24th anniversary,
    funny thing happened, wrote a facebook note about it
    Main Set was Drop Downs
    Start at 2:00, drop 2 sec each round
    did 150's then 125's then 100's then 75's
    coach gave us 1:00 break at 1:30

    Tue May 10th
    swam AM practice
    don't remember what we did
    drove to tyler to get my daughter's stuff and help her move home

    Wed May 11 LCM
    IM day

    Thu May 12th

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, scy main pool & diving well
    6:30 to 8:00 dove in around 6:40ish
    wore b70 jammers
    swam with Nate kellie, & Mark
    beside larry todd tyler chris amy ned & jim

    assigned 1500 said STOP at 6:56

    Main SET:
    50 drop down set
    start at 60 & drop 1 sec each round
    kicked 60 to 45 held 36's & 7's
    then swam free 44 - 34
    arms hurt so I stopped, kinda wussed out

    100 easy

    70% FR 4 SDKs off each wall
    rest 15 - 20 between swims
    DID ALL the SDKs, didn't skip a length

    KICK, no fins
    odds moderate
    Evens strong
    rest 15 - 20 between swims
    025 easy
    050 went 33
    075 easy
    100 went 1:07
    125 easy
    150 BR
    175 easy
    rested around 3:00

    started a 200 fast kick
    from a dive
    was kinda hurting at 125 so I stopped at 150 went 1:39

    100 easy

    next meets considering

    Jul 22 - 24, 2011
    2011 South Central Zone Long Course Championship
    Shenandoah (Houston), TX

    August 3 - 6, 2011
    2011 USMS Summer Nationals LCM
    Auburn University, Auburn, AL
  11. Thursday, 5/12/11

    by , May 12th, 2011 at 01:29 PM (A comfort swimmer's guide to easy swimming)
    Was a beautiful morning! I had the outdoor pool to my self for most of my workout while the indoor pool was crowded. They don't know what they're missing!

    Warm up (1000)
    300 swim free and back
    300 pull
    - 150 free/150 back, w/buoy and catch paddles
    200 kick
    - flutter face down w/board and snorkel
    200 drill
    - did 25 fist/25 R arm/25 L arm/25 fist, 100 free, 100 back

    Main Set #1 (800)
    1 x 800 speed play
    75 smooth - 25 fast stroke
    alternated fly and back for stroke

    Kick Set (500)
    1 x 300 kick/30sr
    - 150 on sides (free w/snorkel)/150 on sides (back)
    8 x 25 dolphin/40 w/monofin
    - alternated 2 on back then 2 face down, doing 20 SDK coming up at flags

    Main Set #2 (450)
    9 x 50
    2/1:00 smooth
    1/2:00 Fast off blocks - free, back, fly
    - fast fly-40, fast back-42, fast free-36

    Warm down
    100 easy free

    Total: 2850 meters
  12. Thursday, May 12, 2011 5:15am

    by , May 12th, 2011 at 10:12 AM (Fast Food Makes for Fast Swimming!)
    I made it this morning, 15 minutes late, but I made it

    The pool was freezing cold too!! I know what 79 degrees feels like from competitions at big meets, and this was WAY colder than that. Even after I sprinted the first part of the warmup, my body was still freezing.

    100 Free Sprint
    300 Free
    100 Fly

    6 x 50 25 Fly/25 Free :05 rest

    12 x 100 Free
    4 @ 1:30
    4 @ 1:25
    4 @ 1:20
    I was able to hold these all at 1:05 or under which was nice.

    200 EZ Kick and out to the warm showers!
    2200 Yards
  13. Distracted Pain

    by , May 12th, 2011 at 09:15 AM (Pete's swim blog)
    The idea here is that if your mind is focused on where you are in the set you won't have much time to feel any pain. These sets are a bit on the complicated side but there is a pattern that isn't too hard to follow. Even though this workout long on yardage, it goes fast.


    500 Warm up

    3 x 25 - :30 Fr/Bk/Fr
    3 x 35 - :30 Fr/K/Fr
    3 x 25 - :25 Fr/Fl/Fr
    3 x 25 - :25 Fr/Br/Fr
    3 x 50 - :45 Fr/Fr - Fr/Fl - Fl/Fl
    3 x 50 - :45 Fr/Fr - Fr/Bk - Bk/Bk
    3 x 50 - :45 Fr/Fr - Fr/Br - Br/Br
    5 x 50 - :45 Fr/Fr - Fr/K - K/K - K/Fr - Fr/Fr
    50 Easy

    Here's where it gets a bit complicated.

    7 x 75 - 1:15 (This was originally on 1:10 - adjust to your pace)
    * Fr/Fr/Fr - K/Fr/Fr - K/K/Fr - K/K/K - K/K/Fr - K/Fr/Fr - Fr/Fr/Fr
    7 x 75 - 1:10 (Originally 1:00)
    Same as last set of 75s except change kick for stroke
    100 Easy

    Harder now

    9 x 100 - 1:45 Convert Kick to Free to Kick
    This was originally supposed to be on 1:30. I ended up doing IM Kick to IM to Br Kick.
    9 x 100 - 1:30 Convert Free to Stroke to Free
    Originally on 1:15. Sprint last 100

    200 Cool Down

    (4700 Total)
    Swim Workouts
  14. Last day of Short Course at the CCAC!

    by , May 12th, 2011 at 07:45 AM (Mixing it up this year)
    YEAH!!!! Long Course season is OPEN!

    Today was a good back stroke workout. Wow.

    400, 300, 200, 100@:10R Free no clock yet
    500 Back kick w/fins

    4x[1x100@1:45 Back
    ....[2x50@1:00 Back
    ....[4x25@:30 Back

    4x25@:45 Back kick fashion model
    4x25@:40 Double arm Back
    4x25@:40 Back alt rt arm/lt arm by 25
    2x50@1:00 Back SPRINT went :43 on both

    400 Free easy

    Total 3500 yards
  15. Tues & Wed -- a little swimming & other

    by , May 11th, 2011 at 11:40 PM (Dan's hobby/obsession)
    Tuesday AM workout with Monroe Masters

    I was happy to get some yards in, but after Monday's epic trail run (3 hrs) I was having a lot of trouble getting any decent turnover.

    Warm up:
    300 swim
    4x50 drill @ :60 (fist, one arm x 2, DPS)

    4x200 @ 3:00 med effort (2:27)
    4x50 @ 1:30 fast(ish) :29-:30
    400 "for time" (4:35)
    8x100 @ 2:00 strong? (1:06-1:09)

    Cool Down:
    8x50 @ 1:30 breaststroke - really working on form

    I was semi-happy with the 400, but the rest of it was just going through the motions. I just didn't have the guns to hit the 50's and 100's the way I should have. Oh well. These things happen.

    On the plus side - Tuesday was one of those rare sunny days so I dusted off my bike again and went for a 30 mile ride. I spent a lot of time climbing hills - slowly- but it was nice to get back outside on the bike. After I got home I noticed that today was the day that I broke 200 miles swimming for the year and 100 miles cycling.

    Wednesday morning the rain came back. So did the cold weather. My joints really felt the change in weather this morning. Arghh. I finally got moving though and headed out for a 10 mile run. It wasn't pouring rain, so it wasn't totally awful, but I wasn't having a great time between the poor weather and the blisters I got during the Monday run.

    Well, I've given this "blogging" a shot. This was my first attempt at it and I thought it might be an additional motivational tool or a way to be less of a passive member of the website. Well, it's been a few weeks and it turns out that I really don't have much to say and I think I was pretty motivated before this experiment. So I think I'm going to return to my "lurker" status and leave the blogging to the more interesting and talented folks.

    Thanks for reading.
    Swim Workouts
  16. Wednesday, May 11, 2011 7:00pm at the Y

    by , May 11th, 2011 at 11:07 PM (Fast Food Makes for Fast Swimming!)
    I missed the last two mornings...
    Tuesday A.M. I was lazy, turned off my alarm clock and went back to bed...then I realized I had done that and missed practice, reset my alarm clock for a normal "work time".
    Wednesday A.M. Forget to reset my alarm clock for "swim time" and overslept swimming again!! This is so unlike me! Oh well, I'm human.

    Went for a 30 minute swim tonight after my parent/child swim class with my daughter (21 mos.)

    300 Free
    500 Free Pull (pretty strong too) felt like a 5:30-5:40 or so
    200 (100 Fly Drill/100 Back Drill)

    4 x 50 Fly/Free by 25s @ :50

    10 x 25s Fly @ :30

    150 Free EZ and out
    1600 Yards is better than 0 Yards!!
  17. Wed., May 11

    by , May 11th, 2011 at 10:13 PM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes

    Just went to yoga today, although 90 minutes of bikram is not exactly a vacation. I did a little googling on bikram and asthma; bikram is actually supposed to help alleviate symptoms. I had no issues today. And I rocked the standing bow, which I recall Q calls the "wounded crane."

    Plan to do a gym + long course swim tomorrow. I may go to GMU on Friday as well just to use my monofin in long course.
  18. Argh!!! I have High Blood Pressure.

    by , May 11th, 2011 at 08:17 PM (Adventures in Swimming)
    Doctor put me on meds for High BP.
    Today I start my diet. I'm loosing at least 20lbs,
    and going to start eating as healthy as possible.
    My pulse was 56, but BP was 138/90 OUCH!!!

    I sure hope I can beat this without the pills. I
    hate taking pills!!!

    So here is what I swam after the bad news.

    Warm Up:
    S-300 K-200 P-200

    Set I:
    PULL 6 X 125 :20 Rest

    Set II:
    SWIM 20 X 25 on :30

    Set III:
    KICK 3 X 150 (100 EZ/ 50 FAST) :30 Rest

    Set IV:
    SWIM 2 X (3 X 50 ON :45, 4 X 25: ON :30 EZ-MOD-FAST-EZ)
    100 EZ TOTAL 3,000
  19. Short Break...I'm back in the pool

    by , May 11th, 2011 at 05:26 PM (A comfort swimmer's guide to easy swimming)
    Wednesday, 5/11/11

    Warm up
    350 swim free and back
    3 x 100/10sr 25 swim build - 50 kick - 25 swim strong
    - did 1&2 free, 3 back
    12 x 25/40 4 free, 4 IM, 4 Back - Strong

    Main Set 1
    12 x 50/1:00 every 3rd FAST - work on fast n tight turns
    - all free, 37-38 on fast ones, around 45 on others

    Kick Set
    200 IM - moderate effort
    4 x100 Flutter/2:30 - build
    - did as 50 on belly with board/50 on back

    Main Set 2
    4 x 50 back/1:10 strong
    - around 45-47
    4 x 25 Fly/45 strong
    - didn't get times but was under 20

    Warm down
    100 easy free

    Total: 2550 meters
  20. Sarasota Y Sharks Masters 5:30 AM Workout -05/12/11

    by , May 11th, 2011 at 04:11 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 2:00
    1 X 150 2:45
    3 X 100 1:45
    1 X 250 4:10
    3 X 100 1:40

    1 x 200 kick 5:00
    1 X 150 kick 3:45
    5 x 50 kick 1:15

    2 X 100 IM 2:00
    4 x 50 stroke-1 of each- 1:15
    Two times, short break between rounds.

    1 X 400 6:40 6:20
    2 X 200 3:20 3:10
    Two times. Round 1 intervals left, 2 right.

    WARM DOWN: 4 x 50 easy 1:00

    Swim Workouts