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  1. A nice and easy day... meet this weekend

    by , October 28th, 2011 at 08:16 AM (Mixing it up this year)
    I am just not recovering well.

    500 Free
    500 Free kick w/fins
    500 Back alt 50 rt arm/50 lt arm w/fins
    300 Breast kick w/brfins
    200 Back

    Total 2000 yards easy
  2. Thursday, Oct. 27, 2011 5:00pm

    by , October 27th, 2011 at 10:19 PM (Fast Food Makes for Fast Swimming!)
    My alarm went off this morning, and I just couldn't get myself out of bed for swimming, just reset my alarm for a non-normal work wake up time. My day at work started off sluggish too...I guess from my lack of workout in the morning.

    After browsing through the blogs, I settled on trying out Kirk's workout from this morning, though I had to modify it slightly since I'm not in the age group shape that Kirk is in. Or maybe I just wasn't feeling it today either, who knows?

    15 x 50 Free @ :45
    started off holding :40s, and worked down to :35s during last 1/3 of them.

    Killer Main:
    5 x 200 Free (Pull**) @ 2:22.5 (went 2:20, 2:17, 2:18, 2:15, 2:16)
    **Kirk's set was not pull
    Took 7.5 extra seconds of rest to start on "60", and drop my pulling gear
    5 x 200 Free @ 2:20 (I only did 2 of them, my legs just didn't have anything to help me out) (went 2:17, 2:22)

    50 EZ

    10 x 100 IM #1-4 @ 1:45, #5 @ 1:15, repeat.
    (I only did 5 of them, held 1:20-1:21s on the first 4, and couldn't go much faster on #5 - 1:18)

    Swam a 200 EZ and got out.
    2900 Yards

    Well, you can't perform 100% all the time, but I had good intentions going into practice. Mentally I knew I could do it, but my body was having nothing of it today.
  3. Snow!

    by , October 27th, 2011 at 09:20 PM (Maple Syrup with a Side of Chlorine)
    It won't last long, but we are getting our first snow of the year tonight. I found my snowshoes in the basement while getting wood pellets last night, and thinking about how much I love getting out in the snow. I will have to wait a few more weeks before we get a real chance to hit the mountains around town.

    Updated March 30th, 2012 at 10:30 PM by rxleakem

    Tags: snowshoes
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  4. Thursday, Oct. 27

    by , October 27th, 2011 at 04:40 PM (The FAF AFAP Digest)

    600 various
    6 x 25 shooters

    4 x 50 kick no fins @ 1:00

    4 x 40 torque drills @ 1:30
    2 w/paddles, 1 without, 1 easy

    6 x 25 bursts @ 1:00
    2 free, 4 dolphin no fins

    100 EZ

    4 x (25 AFAP w/fins + 75 EZ)
    2 free (10s), 2 shooters (9s)

    100 EZ

    Total: 1900

    ART, 30 minutes


    Met up with Speedo and Josh (Machine coach) for a quick speed workout to prep for the meet. I felt somewhat sluggish and not sharp. Hopefully, the fast bits of yesterday and today will wake my body up a bit. Almost recovered, just a bit tired and stuffy.

    We chatted about Speedo's bikram "experience." Josh does bikram and heated vinyassa. After my groupon for bikram is done, I may check out the Down Dog -- free the first week!

    Hadn't been in for an ART session in awhile. Need to do it more regularly ... Had a chat with my doc about gluten. He recommended the book "Wheat Belly," which apparently explains in part why there seems to be a demi epidemic of gluten intolerance and why gluten is bad stuff. We also discussed the increasing number of elite athletes in many sports adopting a gluten free diet. I'm not religious about avoiding it anymore, but I don't eat much gluten. (It has a negative impact on thyroid function anyway.)

    Swimmers vs. Bodybuilders:

    Info on NE SCM Champs is available at:

    Usually do OK with the order of events for this meet. Not so much this time ... I will have to do at least one split request. Absolutely no good time to do a 50 free. May have to do that at the Last Chance meet just to get a time.

    Updated October 27th, 2011 at 09:20 PM by The Fortress

    Swim Workouts , ART
  5. Th Oct 27th, 2011 SCY

    by , October 27th, 2011 at 04:31 PM (Ande's Swimming Blog)
    Th Oct 27th, 2011 SCY

    Trained Wed & didn't blog
    was an IM practice, lot's of kicking
    did 75 k fast in :44 (SDK & on my side)
    could go faster if I rested more and could stay under longer

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT Swim Center: main pool
    6:30 - 8:00 dove in 6:32ish
    wore Jammer
    trained with james, Ned, Paul, Kellie, Jim & Larry

    6 min fr, 2 min k, 6 min fr, 2 min k

    Main SET: scy

    20 x 50 fr on 1:00 BEST AVe
    held 29's & 30's

    10 x 25 fr on :30 one breath

    20 x 50 K on 1:00 BEST AVe
    10 fl no board held 34's
    10 flutter with board held 37's

    10 x 25 on :30 underwater 1 breath

    1000 fr done 500 rest 10 sec, 500
    I rested more

    Upcoming Meets

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

    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional Invitational
    San Antonio, TX
    Swim Workouts
  6. A Free-fest!

    by , October 27th, 2011 at 01:51 PM (Year Three: The Road Back)
    Today was focused on freestyle - and a bit of speed. All in all, I did the entire workout as written and made all of the intervals fairly easily. The only thing I didn't do as written was for the 12 x 50 Free on :50 set. We were supposed to swim every 3rd as stroke instead of free. Since 50's on :50 are still a bit challenging by the end of a group (I usually come in when not "sprinting" at about :40), I elected to do them all freestyle. Anyway, here's what we did:

    400 Warm-Up
    1 x 400 as 50 Kick/ 50 Drill/ 100 Swim x 2 on 7:30
    12 x 50 Free on :50
    1 x 200 Free on 5:00 FAST! - broken every 50 for 10 seconds (got 2:30)
    8 x 50 25 Drill/ 25 Swim on 1:00
    9 x 100 Free on 1:45, 1>3, 4>6,7>9 (did three fast swims at 1:17-1:19)
    6 x 50 Kick on 1:00
    300 Pull Cool Down
    Total Yards - 3500

    Of course, after getting out of the pool and doing my basic strength exercises at home (push-ups, sit-ups, etc.), I was off to the orthopedist. Not for me, of course, My younger daughter (the one who broke her arm over the summer) has now broken the three middle toes on her left foot..... really not a fan of this broken bone thing. Anyway, she's on crutches and in a boot. The hardest thing for her will be to not do any jumping, running, climbing, etc. for the next 4-6 weeks until she is once again cleared by her doctor. I must admit to being nervous. Everything is lined up right now, but if she bangs it hard enough, she could end up needing surgery to repair her foot. Ugh! Keep your fingers (and toes ) crossed!

    Back to work now. Enjoy your swims today!
    Swim Workouts
  7. Thursday, 10/27/11

    by , October 27th, 2011 at 11:57 AM (A comfort swimmer's guide to easy swimming)
    I started out really slow and sluggish but as I got past the warm up I loosened up and felt better and faster.


    Warm up
    100 free - 50 back - 100 free - 50 brst - 100 free - 50 fly - 100 free
    Kick 200 - reverse IM

    Set #1
    9 x 50 3/55, 3/50, 3/45
    - started these around 40 and was around 37-38 for the last 3

    Set #2 Pull
    4 x 100/10sr build 2 free, 2 back
    - with buoy and catch paddles, free at 1:20, back at 1:30

    Set #3 with Fins
    16 x 25/40
    Odds - smooth find rhythm ride the water
    Evens - FAST!!!!
    - did these as 2 free-2 back-2 fly and so on.
    - Smooth ones around 20, fast free around 13, fly & back around 15

    Set #4 Kick
    8 x 50/1:20 strong Alternate:50 on back dolphin, 50 flutter with board
    - dolphin on back at 56±, flutter with board at 50-51

    Finish Drills Set
    8 x 25/40 - Reverse IM
    Free - High Hands Swims - Fast
    Back - Fast with strong kickouts
    Brst - Tempo, tempo, tempo
    Fly - Fast with strong kickouts and breath control

    Warm down
    200 easy free and back

    Total: 2800 yards
  8. Lonely no more

    This morning I had a fun workout with Team New York. I noticed towards the end of warmup that no one was in the slowest lane. I hate to see a lane looking lonely and neglected, especially when the others are getting tons of action, so I snuck over there. My friend Hannah joined me before the first set, so we ended up with our own lane instead of swimming with four others in our usual spot. Sweet!

    My goal today was to maintain some improved freestyle technique while working out with others. I liked Coach Brad’s workout--here’s how it went:

    600 scy warmup (400s, 200k)

    3 x 200 FR @ 2:50
    1 x 100 IM @ 1:35
    4 x 50 FR @ 1:00, done as 2 fast, 2 recovery
    2 x 200 FR @ 2:50
    2 x 100 IM @ 1:40
    4 x 50 FR @ 1:00, done as 2 fast, 2 recovery
    1 x 200 FR @ 2:50
    3 x 100 IM @ 1:45
    4 x 50 FR @ 1:00, done as 2 fast, 2 recovery
    [We were supposed to decrease the 200 free times on each round by :05, but I was barely making the 2:50s so we kept the interval there. On the 200s I six-beat kicked on the odd lengths and 2-beat kicked on the evens—I still don’t have the endurance to keep up a 6-beat kick for 200s. On the fast 50s I did 25 fast / 25 easy, and the wrist felt fine. I think it’s about time to declare it healthy and stop being so cautious.]

    6 x 150 @ 2:30:
    odds = 25 kick + 100 swim + 25 kick
    evens = 50 swim + 50 kick + 50 swim
    [We decided to do these side-by-side in the lane, and to do the middle two 150s backstroke (on 2:40). Hannah’s about the same speed as me and is a backstroker too, so we were able to stay even with each other and synch these up nicely, which was really fun.]

    2 x 50 fly/back @ 2:00 [38, 38—I did these at about 75-80 percent.]

    200 warmdown

    This workout just flew by--I saw people getting out as we were finishing up the 150s, and was surprised and sad to realize practice was almost over!

    It’s rainy and dreary today in the city, but the forecast is better tomorrow—I might be able to sneak in a beach outing if the sunny prediction holds!
  9. Sarasota Y Sharks Masters 5:30 AM Workout: 10/28/11

    by , October 27th, 2011 at 10:46 AM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 100 1:40
    4 X 150 2:20
    2 X 200 3:00

    1 X 200 kick 4:15
    10 X 25 sprint kick :45
    1 X 50 swim

    2 X (4 X 200 3:45
    #1: Last 50 fast
    #2: Second 100 fast
    #3: 50 moderate/150 fast
    #4: 200 fast
    Break between rounds.
    Swim both rounds free or 1 round free 1 IM

    1 X 100 easy

    8 X 50 1:15
    25 underwater/25 swim fast

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  10. 10.27.11 Thursday workout

    by , October 27th, 2011 at 08:25 AM (Pete's swim blog)
    Swam next to Dave and Dave. Pool temp down to 82 . No drag suit.

    With the temperature down to 82, 100s on 1:15 were reasonable. Once I got through the first 4, I started getting a little rest on the walls. Weird how that works. 1st one - no matter how easy I take it - always seems to be a 1:10. Second one - no matter how hard I work at it - always seems to be a 1:15. From there, I settle into the pace and end up doing 1:12s and 1:13s. We were set to do 9 x 100 on 1:15. I figured that if I made 9, I might as well just to 10. Think I was good for at least another two.


    450 Warm up

    6 x 50 - :45

    10 x 100 - 1:15
    50 Easy

    3 Times through: (Fly/Back/Breast for stroke)
    * 100 Pull - 1:30
    * 25 Stroke/75 Free - 1:35
    * 50 Stroke/50 Free - 1:40
    * 75 Stroke/25 Free - 1:45
    * 100 Stroke - 2:00

    200 Cool down
    Swim Workouts
  11. I just wanted to sleep in today know me

    by , October 27th, 2011 at 07:42 AM (Mixing it up this year)
    I just swam an easy day. Was having issue with both elbows today.

    500 Free broken 1,2,3,4,1,2,3,1,2,1
    500 Free kick w/fins every 3rd 25 fast
    300 Fly kick w/fins on back
    200 Free w/folcrums just trying them out, they actually hurt a little
    200 Free kick w/snorkle
    4x50@:10R Free as 25 kick/25 swim w/snorkle
    100 Free easy
    8x50 from dive alt fly/free as 20 yard sprints rest easy free
    100 free easy

    Total 2500 yards
  12. Wednesday, Oct. 26, 2011 5:00am & 5:00pm

    by , October 26th, 2011 at 09:59 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout:

    200 Free
    200 Free Pull
    200 Kick w/ board

    4 x 100 Free @ 1:20

    4 x 300 @ 4:30
    Odds IM no free (4:10s just going thru motions)
    Evens Free (went 3:25s fairly easy)

    10 x 50 Flutter Kick w/ board @ :55 (:51-:52s)

    12 x 25 Free/Fly @ :30
    3000 Yards


    P.M. Workout:

    300 Free
    200 Kick w/ board (100 flutter, 100 breast**)
    **I was taking approx. 11-12 kicks per length which probably shows that my breaststroke kick is poor. How does that compare with anyone out there who can do breaststroke kick with a board?

    8 x 75 Free w/ training fins @ 1:20
    Focus on doing 6-7 SDKs off each wall to the 1/2way point, then swim easy and kick easy toward each flip/wall. One day I'm going come of a final turn like Phelps or day in my dreams.

    3 Rounds of:
    • 1 x 200 IM @ 3:00 (2:38, 2:35, 2:32 by rounds)
    • 3 x 100 Back @ 1:40 (1:20-1:16 descending within each round)
    • 1 x 100 Free @ 1:40 (1:07, 1:06, 1:03 by rounds)
    It was very different doing more than half of the main set on my back, almost foriegn to me! Not blazing fast be any means either, but at least I'm doing it! I figure that backstroke seems to be my weak spot in the IMs, so I might as well try to improve it a little. Mainly because I have another goal of a 4:59.59 or better in the SCM 400 IM. Why that time? It's .01 faster than the 30-34 Mens SCM 400 IM NW Zone record:

    Men 30-34 400 IM 4:59.60 12/5/1998 Doug Stewart - ORE
    100 EZ and out

    3000 Yards

    6000 for the day.
    I'm kinda liking all these daily doubles, though my total yardage is about the same as some people's single practices. But to me, it's almost double what I've done over the past couple years, and I'm feeling good.
  13. Dixie Zone SCM This Weekend

    Fortunately for us the Dixie Zone SCM meet is being held in Charlotte this year. This means a relatively short drive for me. I use to live there so it will be nice go back. I really miss Charlotte sometimes. Plus I get to watch 'Geek and his crew tear it up in the pool.

    I have not been training as much as usual for various reasons but I feel pretty good. I am planning on using this meet as a base for our state meet in Dec. We have tried to make some changes in all of my strokes the last month or so. We'll see if I revert back to the old me or can hold it together during a race. Plus, I will be trying a couple of new events.

    I think I read a comment that Kirk made that swimming was 99% mental 20% of the time.

    Tonight with the team was all about turns, starts, and relay exchanges. I will swim do a solo swim Friday morning for sure. We'll see about tomorrow morning. Looking forward to this weekend!
  14. Wednesday, 10/26/11

    by , October 26th, 2011 at 04:39 PM (A comfort swimmer's guide to easy swimming)

    Warm up
    200 free/back by 50's
    100 kick
    200 drill/swim by 50's
    200 pull

    Set #1
    12 x 50/1:00
    2 x 50 build swim / 3rd 50 Fast kick
    - swam free on 1st 6 (40-41), back on last 6 (44-45). Kick was on back in streamline (around 50-51).

    Set #2
    12 x 50/50 All with Fins
    1 x 50 strong kick
    1 x 50 smooth drill
    1 x 50 FAST swim
    1 x 50 smooth swim
    - 1-4 free, fast one @30; 5-8 back, fast one @34; 9-12 fly (changed interval to 1:00), fast one @ 35.

    Set #3
    12 x 50/1:15 IM Order
    Odds = 15 fast - 20 easy - 15 fast
    Evens = 15 easy - 20 fast - 15 easy

    #1 FAST fly - easy choice - FAST Back
    #2 easy choice - FAST brst - easy choice
    #3 FAST free - easy choice - Fast fly
    #4 easy choice - FAST back - easy choice
    And So ON!
    - times for these ranged from 38-45 depending on stroke and whether it was odd or even.

    Warm down
    3 x 100/1:50 smooth

    Total: 2800 yards
  15. Sarasota Y Sharks Masters 5:30 AM Workout: 10/27/11

    by , October 26th, 2011 at 04:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:20
    3 X 150 2:30
    1 X 200 3:00
    3 X 100 1:30
    1 X 200 3:00
    3 X 50 :50

    1 X 200 kick 4:15
    4 X 75 kick 1:45
    4 X 50 kick 1:00
    1 X 100 swim

    4 X 75 1:15
    4 X 50 1:00
    Three rounds. Short break after two rounds.
    75's: back, breast, free by 25
    50's: One of each IM order.

    2 X 200 2:50 2:40
    4 X 50 fast 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  16. Wed., Oct. 26

    by , October 26th, 2011 at 03:56 PM (The FAF AFAP Digest)

    600 various

    12 x 50 fly drills, 3 x
    chest press
    single arm
    25 fly + 25 EZ

    6 x 25 shooters

    25 EZ

    8 x 25 no breather free w/paddles

    25 EZ

    6 x 50
    burst 15 + cruise
    3 swim, 3 dolphin kick no fins

    25 EZ

    2 x (25 AFAP + 75 EZ)
    free, breast

    25 EZ

    1 x 50 AFAP fly w/fins
    -- went 24 flatish
    -- fin slipped off heel on 2nd 25

    200 EZ

    Total: 2400


    Feel decidedly better today, though not 100%. Felt kinda "sleepy" in the water. But I was able to punch out some fast efforts. The 50 fly felt somewhat choppy, but I was happy to see the time, especially since I almost lost my fin. So my speed seems to have survived the malaise.

    I feel a bit creeky, haven't stretched in ages and my neck is a mess again. But I have ART and a massage scheduled on Thursday and Friday, so that should help the situation.

    No psych sheet yet, but 162 swimmers in the meet. Lil Fort's coach is even swimming.
    Swim Workouts
  17. Wed - Oct 26, 2011

    by , October 26th, 2011 at 02:51 PM (Workout Swimmer)
    Water felt extremely HOT to me this morning. Complained to the guards - talked to the kids in the LR - many agreed with me, but the faster ones (and, admittedly the skinnier ones) felt like the water was cooler than Monday! Even my son! Now I'm wondering if I was running a fever, or, egads, having hot flashes in the morning? I was literally fanning myself on the deck & got out after just 3100. I sure feel fine now, but grumpy about what I felt like was a botched workout.

    600 back/free
    3 x 200 pull w/30sec rest between each
    9 x 100 stroke/free on 1:30 (here is where it really started to feel ridiculously hot)
    100 easy
    12 x 50 kick on :60 w/zoomers - I moved over a lane so as not to bother anybody
    300 easy

    **Tomorrow is HS Districts at my pool, so will have to go elsewhere. Hope the water is cool, the company fast & the weather is sunny!
  18. Getting the band back together

    I swam at Riverbank this morning with Rondi and John. My goals today were to work on feeling more connection between my arms, so that the recovering one felt like it was helping leverage the pulling one, and to try some IM without my wrist brace. Here’s how it went:

    800 lcm warmup (400 swim, 200 kick, 200 kick w/ fins)

    Today’s set was 12 x 300, with the first 2 of each set of 4 involving kick, drills, or IM. Here’s how I adapted it:

    4x thru
    300, done as 2 x (100 careful free + 50 kick on back) [I focused on hand entry on these]
    300 IM sandwish (50 fr + 200 IM + 50 fr) [I substituted 200 IM/Fr on the rounds I did w/o fins]
    4 x 50 fr with snorkel, focusing on connection between arms / hip rotation
    2 x 100 fr without snorkel, focusing on same + timing of breathing
    I did the odd rounds with fins, the evens barefoot, and took off my wrist brace after the first couple of rounds. (After we were done, I decided I wanted to do an fourth round, so I did.)

    100 warmdown + play

    This is the week for puzzling but flattering (I think) remarks at Riverbank. One of the regulars there stopped me during the set to tell me that if my lane were a rock band, we could be known as “The Intensities.” And after the session ended one of the lifeguards told us that he had given all three of us nicknames now: Ferrari, Porsche, and Maverick. I’m not telling who’s who. Riverbank is never dull.

    After swimming I had some time to go outdoors and stretch by the river. It was a gray overcast morning, and the river and the view up to the GW Bridge were lovely. Today and tomorrow there is a phenomenon known as a king tide, when the sun, moon, and earth are all aligned and the high and low tides are especially dramatic. The river was flowing rapidly north but was not at full high tide during my stretching session, so I didn’t see anything too unusual, but I plan to go walking in Riverside Park this afternoon to see how things look. I’ve gotten more curious about currents and tides this past summer as I’ve seen how swims in this area have to be planned around them. I wonder if we’ll get some strong currents at the beach this weekend from this event.
  19. Drilly Wednesday 10/26/11

    by , October 26th, 2011 at 10:58 AM (The Labours of SwimStud)
    Warm Up
    600 FR/BK by 50
    5 x 100 K 3:00
    100 EZ

    4 times through
    100 Stick Catch up
    100 Fulcrums
    100 Free Fast
    all on 5:00/5:30 on one of them

    4 times through
    50 Back Skate
    50 Back 3 and glide
    100 Back
    all on 5:00

    500 Fin Kick FR/FLY by 50
    6 x 50 EZ

    Updated October 26th, 2011 at 01:37 PM by SwimStud

  20. 10.26.11 Wednesday workout

    by , October 26th, 2011 at 08:42 AM (Pete's swim blog)
    Swam next to Dave and Dave in my own lane. Pool temp back to a comfortable 84. No drag suit.

    Very tired today. Just simply couldn't get going and I'm very sore from all the pulling yesterday. They somehow managed to cool off the pool very fast. 4 degrees in 24 hours. Had to have backflushed it somehow. Massive waste of heat but I'm not complaining too much.


    400 Warm up

    4 x 100 IM - 1:30
    4 x 75 Kick - 1:25 Br/Fl/Br
    2 x 200 IM - 2:55
    4 x 75 Kick - 1:20 Br
    400 IM - 5:40 (5:57)

    50 Easy

    400 IM - 6:30 (5:55)
    4 x 75 Kick - 1:30 Bk/Fr/Bk
    2 x 200 IM - 3:15 (3:05, 3:00)
    4 x 75 Kick - 1:30 Br/Fl/Br
    4 x 100 IM - 1:30 (1:28s)

    200 Cool down

    (4250 Total)
    Swim Workouts