View RSS Feed

All Blog Entries

  1. Workout 12/19/11

    by , December 19th, 2011 at 08:39 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u: 200 FR/200 BK/200 IM drill

    10 x 50 on :50
    - #5/10 BK

    5 x 50 Kick on :60
    - FR with board, BK w/o, SDK, FR, BK

    2 x Noah's Ark PULL WITH BUOY on 7:00
    - 1st one all FR
    - 2nd one all BK

    200 w/d and out

    (2550, 45 min)

    Feeling crummy all weekend - started to get the head cold going around on Friday and I tried to sleep a lot and eat a little as the endless streams of snot drained from my head. Gross, I know.

    Feeling better today, not so tired but still some sinus pressure. Wanted to get in a good workout without anything super difficult. This was a nice compromise. I wasn't really concerned on times, but came in around :37 on the 50's.

    I did time the Noah's Arks' with my Speedo finger stopwatch/lap counter thingy ...
    - FR was 6:13.00 (fastest 50= 34.87, avg 50= 37.30, 200= 2:28.21)
    - BK was 6:54.00 (fastest 50= 37.10, avg 50= 41.40, 200= 2:44.71)

    A question for your forumites out there: anyone have success with the Neti-Pot sinus cleanser system? My brother tried it and inhaled/swallowed a dose of the saline/mucous that he was supposed to drain out, so he was not very supportive of me trying it.

    Updated December 19th, 2011 at 11:38 PM by rxleakem

    Swim Workouts
  2. Monday, December 19, 2011 5:00am

    by , December 19th, 2011 at 08:27 PM (Fast Food Makes for Fast Swimming!)
    200 Free
    100 Kick w/ board
    200 Free Pull

    5 x 100 Kick w/ board @ 1:50 (~1:40s)

    Hill Set (:30 base + :15 per addt'l 25)
    25 Free @ :30
    50 Free @ :45
    75 Free @ 1:00
    100 Free @ 1:15 (I knew this was going to suck when I came it at 1:12 here)
    125 Free @ 1:30
    150 Free @ 1:45
    175 Free @ 2:00 (missed it)
    200 Free @ 2:15 (missed it)
    rest to put on pulling gear
    200 Free Pull @ 2:15
    175 Free Pull @ 2:00 (missed it)
    150 Free Pull @ 1:45
    125 Free Pull @ 1:30
    100 Free Pull @ 1:15
    75 Free Pull @ 1:00
    50 Free Pull @ :45
    25 Free Pull @ :30

    I was a little rusty this morning. I guess it happens to everyone.

    3 x 200 Free @ :15 rest

    3400 Yards

    I did the P90X-2 "Plyocide" DVD workout yesterday, and while similar to the 1st series "Plyometrics" DVD, it brings a little added "fun" to the workout.
    Tonight will be the "X2 Total Body & X2 Ab Ripper" workouts...should be fun
    I'm going to go through the P90X2 series, though my 90 day cycle will be a little more stretched out to 120-150 days with some rest days in there & of course time off prior to meets. I figure this is a good addition to just swimming alone.

    As for swimming in my little informal gridge with AZTIMM:
    From my FLOG: My actual current pace: 495.47 miles as of today
  3. Back to Being Me! 12/19/11

    by , December 19th, 2011 at 08:00 PM (Workout Swimmer)
    Went to Meyers at lunch today - didn't even bother getting up at 5am, cuz it was gonna be about 34 degrees outside & super son had his wisdom teeth out on Friday & so wasn't going either.
    They scared me tho - they were later than usual & I thought I was going to have to swim all by myself!

    600 warmup (100 free 25 back/25 breast repeat)
    600 pull no paddles
    (Group showed up about here)

    6 x 75 (50 free 25 stroke) on 1:15
    4 x 200 on 3:00
    8 x 100 (3 on 1:20, 1 on 1:40 repeat)
    12 x 50 on 1:00 alt kick & stroke
    200 easy
    Total: 4050
    Elbows are being considerate today, mild discomfort, no sharp pains. Thank goodness.
  4. Aerobicizing, Monday, Dec. 19

    by , December 19th, 2011 at 05:16 PM (The FAF AFAP Digest)
    Bike, 40 minutes

    -- Felt much easier today than yesterday.


    600 various

    8 x 50 fly drills

    20 x 100 w/fins @ 1:30
    --just cruised

    5 flutter kick w/board (keep under 1:15, legs felt that last 2 days of biking)
    5 free (1:09-10)
    5 backstroke kick (1:12-13)
    5 free (1:09-10)

    50 EZ

    Total: 3050


    Only had 50 minutes to swim so did, for me, a short rest main set. I haven't felt like going fast yet anyway, so this was fine. Though it felt rather odd. Even the noodlers commented that I was doing a short workout!

    Updated December 19th, 2011 at 06:45 PM by The Fortress

    Swim Workouts , Spinning
  5. Double Mon Dec 19th 2011

    by , December 19th, 2011 at 03:41 PM (Ande's Swimming Blog)
    Mon Dec 19th 2011

    Whitney Coached
    scy UT Swim Center: main pool
    NOON - 1:00 dove in 12:04
    wore Speedo endurance jammer
    trained beside Jim & Bob

    Warm Up

    3 rounds of
    150 fr 75 fl bk br 25 fr fast 1 breath

    Main Set:

    assigned: 2 rounds of
    400 on 4:40 right into
    4 x 50 on :40 done 25 fl 25 fr right into
    300 fr on 3:30 right into
    3 x 50 on :40 done 25 bk 25 fr right into
    200 fr on 2:20 right into
    2 x 50 on :40 done 25 br 25 fr right into
    100 fr on 1:10
    1 x 50 fr on 40

    DID: all of round 1 & made it
    skipped a 50 in the 400 & 300 on round 2
    started to hurt & feel fried
    did close to 9k today
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -12/20/11

    by , December 19th, 2011 at 01:04 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:45 3:30
    5 X 100 2:00 1:45
    Two rounds. Round 1 intervals left, 2 right.

    6 X 200 Free 3:15

    2 X 100 kick 2:20
    4 X 50 kick 1:10

    1 X 100 swim

    1 X 100 IM 1:45
    4 X 50 1:00
    1 X 200 IM
    4 X 50 1:00
    1 X 300 IM 5:15
    4 X 50 1:00
    50's: swim 1 of each stroke, IM order

    WARM DOWN: 4 X 50 easy 1:00

    4400 Y/M
    Swim Workouts
  7. 12/19/11

    by , December 19th, 2011 at 12:14 PM (The Labours of SwimStud)
    Swiped from Sue Welker via AquaFeisty

    600 FR/BK by 100

    4 times-with fins
    4 x 25 BR Drill :30 Odds fly K & lunge, evens flutter K fast hands
    1 x 50 FLY :100

    100 EZ

    6 times
    100 Broken FR 2:30 broken at the 50 for :10

    400 P
    200 K
    100 Swim EZ

    Knee hurt so I quit at 150 on K and did a 150 EZ swim

    2600 in ~60 mins
  8. Embellishments!

    I had a very pleasant swim this morning at Riverbank, with Hannah and special guest lanemate Carolyn, who got up extra-early to start out her day in the city with a swim. Iím glad she did, both because it was great to see her and because it ensured I made it to the pool! The three of us had our own lane. Hereís how it went:

    1000 lcm warmup (400s, 200k, 200p, 200s)

    Descend set
    Basic set: 500 / 400 / 300 / 200 / 100 swim, with 2 x 50 kick after each swim
    Embellishments: (1) Middle 100 of each swim is backstroke, and (2) last 50 of each swim is fast.
    FAQ: The middle 100 of 100 = the entire swim.
    [We didnít think of adding the embellishments until after the first 500, so that part was a little long, but it got livelier from there. We were able to kick 3-across in the lane since the pool wasnít crowded.]

    IM set
    21 x 50, multiples of 3 = BR, multiples of 4 = BK, multiples of 7 = FL, earlier in IM trumps later in IM

    50 easy

    500 warmdown + play

    My goal today was just to swim some yardage and have fun without doing anything too intense, and I achieved that. Iím still exploring what I can do in the water without too much discomfort. On the last 100 of the descend set, I found that the faster I swam my backstroke, the less painful it was. After playing around a bit more, I generalized this finding: the better form I swim with, ie the tighter I keep my core, the less discomfort I have. It makes sense that keeping my body as straight and firm as possible protects the sore rib and intercostals. I get into trouble when I do stuff that allows my upper back to archólooking up when breathing on fly and breaststroke, twisting instead of rotating on backstroke (or freestyle), breathing too late on fly. Those are all technique errors I know Iím prone to and try to avoid, so I guess itís in some ways nice to have immediate feedback when I do them. I was surprised and pleased that I could do fly with minimal discomfort today. I still canít dolphin kick on my back or streamline well, though, so those 12 days of Christmas will still have to wait!

    The embellished descend set gave me another idea for a Christmas set though: a pyramid, or tree, of FR swims that everyone in the lane gets to add an "ornament" to (like the embellishments above). You could end up with some fun and complicated swims, depending on the number and creativity of the swimmers involved.
  9. Mon Dec 19th 2011

    by , December 19th, 2011 at 10:12 AM (Ande's Swimming Blog)
    Mon Dec 19th 2011

    Did not swim or lift yesterday but got most of our christmas shopping done.

    Subscribe to Ande's Swimming Blog
    Whitney Coached
    scy UT Swim Center: main pool
    6:30 - 8:00 dove in 6:46ish
    wore Speedo endurance jammer
    trained with Korey tyler and todd
    beside Larry Pat & James

    Warm Up

    4 rounds of
    150 fr 75 fl bk br 25 fr fast 1 breath

    Main Set:

    2 rounds of
    400 on 4:40 right into
    4 x 50 on :40 done 25 fl 25 fr right into
    300 fr on 3:30 right into
    3 x 50 on :40 done 25 bk 25 fr right into
    200 fr on 2:20 right into
    2 x 50 on :40 done 25 br 25 fr right into
    100 fr on 1:10
    pretty challenging but made it

    assigned 8 x 125 on 1:50
    odds 100 k 25 no breath
    evens 25 fl 1 breath 100 fr dps
    did 3 reps then started skipping a 50 on each

    16 x 25 4 strokes fast off each wall
    did 6 SDKs fast

    100 easy

    25 SDK FAST from a roll dive whitney timed
    went 10.6
    Swim Workouts
  10. 12.19.11 - Week 5 Challenge day

    by , December 19th, 2011 at 09:09 AM (Pete's swim blog)
    Swam w/ Roger next to Dave and Dave. Pool temp ~83. After being cramped in a gym with 250 Lego crazy kids, I've manage to contract a cold. Also enjoyed my last afternoon of soccer yesterday for the next couple months. So, things weren't looking great for the week 5 challenge: 5 x 100 on 1:10. Last February, I swam a 500 on 5:54.08. Today, the goal was to break that. Despite my afflictions, I did accomplish that today. I went 1:07, 1:09, 1:09, 1:09, 1:08. The last one could have been a bit faster but I jammed myself up on one of the turns. The good thing is that I still had something left on my last 100. I should be good for 6 next week (or maybe the following week if we take next Monday off).

    550 Warm up

    Challenge set
    6 x 50 - :45
    2:00 Break
    5 x 100 - 1:10 (Made it!)
    50 Easy

    4 Times through
    * 25 Fly/50 Free - 1:10
    * 50 Free/25 Fly - 1:10
    * 75 Fly - 1:10
    100 Easy

    4 x 75 - 1:10 (I did 25 Stroke/50 Free)
    4 x 75 - 1:05 (I did 25 Stroke/50 Free)
    4 x 75 - 1:00
    4 x 75 Pull - 1:10 Easy/hard
    4 x 75 Pull - 1:05 Easy/hard
    4 x 75 Pull - 1:00 Easy/hard
    50 Easy

    8 x 50 Kick - :50

    200 Cool down

    (4850 total)
    Swim Workouts
  11. Change of plans in two ways

    by , December 19th, 2011 at 07:22 AM (Mixing it up this year)
    I had planned a great short course IM workout but low and behold the pool was long course today. So what did I do.....FLY

    After my fly set I planned to do my favorite leg set but I set my heart rate up to high and was lucky to get an easy 100 warmdown in.

    5x100@2:00 free
    500 free kick w/fins every 3rd 25 fast
    5x200@4:00 fly w/fins as 25 rt arm/25 lt arm/25 kick/2t swim desc 1-5 went 3:28,3:21,3:18,3:13,3:08
    2x50@1:30 free w/snorkle 15m kick/20m swim/15m kick
    100 easy back

    Total 2200 meters
  12. Calypso's Island

    by , December 19th, 2011 at 03:11 AM (Alex's swim journal)
    Swam a mile at the Y today (or, I guess it's yesterday by now); had to get it in at the last minute... they close at 5PM and I waited until about 4:15 to get started. Finished 1750 SCY in a little more than 30 minutes (30:40). I was pushing the pace even though I know I've got a cold coming on and am feeling a bit run down in the last few days. Four Sundays ago I swam the mile in under 29 (on my way to a 3500-4000-yard workout).

    After watching my mile time come down steadily over the last year, as I began taking my swimming more seriously, I'm starting to see it head in the other direction. I'm hoping this is normal... two steps forward, one step back, right? I've been on the plateau now for a couple of months (after bringing my mile all the way down to 28:00 at the end of the summer).

    Every journey has these moments, hours, days, months even, where forward progress seems to be slow to non-existent. But we can't climb constantly; sometimes we just have to be cool with a little plateau time. Odysseus on Calypso's Island: we're all going to be a prisoner in a place we don't want to be at some point... and wouldn't we always rather be getting better than stagnating? Odysseus "spent the days sitting upon the rocks or the sands staring at the barren sea, and sorrowing"; time to start building a raft.

    But what is that raft going to look like?
  13. Grumpy & out of sorts 12/17/11

    by , December 18th, 2011 at 08:10 PM (Workout Swimmer)
    I don't know what's the matter with me. The weather is perfect, Christmas is around the corner, and I have a great family & great paying job, that many people would kill for, but, I'm out of sorts. The water was too hot, my elbows hurt, and I just couldn't get myself going in the pool.
    600 back/free
    100 free
    100 kick
    200 free
    100 kick
    300 pull no paddles
    100 kick
    400 IM drill/swim
    100 kick
    500 pull w/paddles
    100 kick
    400 breast/free by 50's
    Total:3000 SCY
    It's theorectically going to be LCM starting on Monday, but it's also going to be aboaut 35 degrees outside. I just might skip the first LCM workout and swim at lunch at Meyers Park
  14. Friday 12/16/2011

    by , December 18th, 2011 at 08:09 PM (Workout Swimmer)
    I've doomed myself to a long workout tomorrow - got out quite early because my elbows were killing me. (The water was too hot anyway. . .)
    400 back/free
    400 pull
    200 kick
    4 x 300; 100 free, 100 stroke, 100 free
    10 x 50 kick
    100 easy
  15. Wed Morning 12/12/2011

    by , December 18th, 2011 at 08:07 PM (Workout Swimmer)
    600 back/free
    600 pull no paddles
    300 kick
    5 x 200 on 2:45 (last one was fun, 5 cycle speedplay off each wall!) - held about 2:25's on all
    200 easy
    4 x 300 - 150 stroke, 150 free on 4:30 (got about 30 sec rest - did fly/free for 3, breast/free on 4th one)
    10 x 50 on :50 free & back/breast
    200 easy
    Total: 4600

    Eddie has been easy on us - Terry is OOT on a mini-vaca in Vegas with Steve Lochte & I'm guessing that Eddie thinks 4000 is about enough. Next week when Terry is back, watch out! we'll be back up to at least 5000 before Christmas, and after Christmas I'm guessing he'll jack it up even further, since the kids will be out of school & workout will be 30 minutes longer. Of course, it won't affect me much. The kids will go 6-8am, I will continue 5:30-7am, unless I'm off from work that day.

    Nice thing to think about - I just realized that I am very close to achieving one of my 2012 goals already! One of the goals was 10 x 100 on 1:20 holding 1:10's. Well, on Monday, we had 4 sets of 3 x 100 on 1:20, and I did just that on the last 2 sets - of course I was pulling, but I was also working it, because I had Bill M in my lane & was trying to "show off" (for a 27 yo, go figure).
  16. Sunday, Dec.18

    by , December 18th, 2011 at 04:48 PM (The FAF AFAP Digest)

    RC exercises
    leg press, 290 x 3 x 12
    lat pull down, 140 x 3 x 12
    lower back machine, 110 x 3 x 20
    total ab machine, 110 x 2 x 25
    power squat, 180 x 3 x 15
    leg abductor, 110 x 3 x 12

    back extensions w/plate, 25 x 3 x 15
    long arm crunches, 2 x 50
    superman bananas, 2 x 30
    captains chair, 2 x 15
    reverse decline crunches, 2 x 15

    Bike, 60 minutes

    Stretching, 20 minutes


    Mr. Fort was home baking pies and cookies today, so I got in a long workout at the gym this afternoon. I kept the weights fairly light since I'm just starting back and I didn't want to stress my ankle. I tried the lat pulldowns. I don't think they bothered my elbows too much. Right now, the left one is much better but the right one is still painful.

    It is wonderful to have Fort Son home. And he couldn't be happier at college, which is awesome.
  17. Out of the deep

    by , December 18th, 2011 at 04:41 PM (Alex's swim journal)
    The shipwreck survivor drags himself onto shore and then stares back at the waves that almost consumed him. This is how Dante describes the feeling he has as he looks back down the dark wooded valley after he sees the sun rise over a hilltop. Mark Musa's translation uses the word "swimmer":

    "Just as a swimmer, still with panting breath, / now safe upon the shore, out of the deep, / might turn for one last look at the dangerous waters..."

    For the swimmer, however, that "safe shore" is not necessarily dry land. The "dangerous waters" are figurative. I'm in "the deep" when I can't get my swims in at all, or swim as much as I want to.

    2000 more yards on Friday; 3000 yards on Saturday... I'm a distance guy, so I like slow and long; but these swims are not particularly long, just slow. I love the feeling of climbing out of the water after an "epic" swim (2-3 miles). Haven't had that in a few weeks. And these shorter swims are not exactly crisp... I feel like I'm swimming through ditch five in circle 8 of Inferno: bubbling tar. No demons with grappling hooks standing on deck, though; at least not the visible kind.

    A month ago I was swimming 10-12 miles a week; now I'm barely at 10k/week. Little aches here and there. Just not feeling it right now... waking up with a cold this morning might be an indication that the body just needs a break... this last week even my easy days feel hard; yuck! This is a figurative "deep" I find myself staring into now... need to keep just plugging away, a mile here, a mile there... a little each day until I get to the point where I feel ready to start pushing the distances back up again; mixing in some faster swimming.

    I envision my "safe upon the shore" being an average 2 miles/day in the water. I long for "panting breath" and the feeling of having swum to exhaustion, knowing I'll be strong enough to get back in and repeat the following day.
  18. Begin week 3 of 6

    by , December 18th, 2011 at 03:54 PM (Chowmi's Blog)
    LCM, SMU Outdoor pool
    Bobby Patten on deck
    but I swam around everyone

    200 warm up

    10 x 50 on 1 minute
    4 kick
    2 easy swim
    4 kick

    400 pull
    6 x 50's
    25 drill/25 swim

    Main set:

    200 2:55?
    300 easy

    2 x 200 2:50?
    300 easy

    3 x 200 2:45?
    300 easy

    I did a 50 to every 200
    and a 100 or 200 easy for the 300's
    emphasis: 90-95%
    strong overall swim and strong finishes
    held 32's to 33 high

    This set was a good use of my time and met my goal for a key set this week: to do full-50 strong/sprint without killing myself and blowing up the rest of the week. A good use of the once-a-week long course pool. It was also very distracting to have to swim on one side of the lane and next to the ladder while everyone was coming the other way, and I know a few of those 50's I lost my stride due to the ladder. But, I don't have much other choice, so make do with what I can!

    I talked to Bobby about how difficult it is to gauge what a 32ish 95% swim means when I have a goal time of 27.5 or better. In itself, the time isn't that meaningful. I told him I rarely have gone under 29, even when I went my lifetime best and made Olympic Trials. So to say "I must be going 29 or 30's in order to go 27.5" makes no sense at all. Bobby suggest that I do more partial sprints at race speed - because you aren't going to get it up there for the entire 50 in practice. I told him I was completely enamoured with the 6 x 75 set the other day with varying speed. The key is that you are never really fully resting, so when you start the next bit of sprints, you are already as tired as you would be at the 35 meter mark, and it is the last 1/3 of the race that will absolutely eat up time. Fading off is going to cost me .5 to a full second, and that's significant between a 28 low, 27, and on down to 26.99. If I can train my SYSTEM better, and not just train more or faster off a first 12.5 to 15 meters, then I think I will have been most effective where I need to shave off time.

    I wouldn't say life totally sucks, but it is empty without my kids and family around. I can completely understand why people fall apart when loved ones depart. Now those dirty kleenexes are like finding hidden treasures of precious memories. I'm going to leave them there and step around them like shrines.

    There is no joy in eating the coveted caramel and pecan candies in the mixed chocoate box when you didn't have to fight for it between 3 other people. And now, I simply exist in an empty house with a box of remnant light and dark chocolate creams.


    I watched the Human Centipede! It was completely stupid and a waste of my $7.xx. First, it wasn't scary. Acting was bad, which was expected, but there is nothing worse than seeing people act completely stupid in life and death situations. It was so boring that I even started doing my sudoku in the middle and just let the DVD go to the end. Or perhaps, to me it's far worse to lose your family than be surgically attached to someone's xxx. After all, you could just get a piece of your xxx and graft it to your lips. But you'd still have your family!!
  19. Visions of sugarplums

    This morning I swam at Riverbank with John, but we each did our own workouts. The weather has turned cold hereó24 when I left the apartmentóand the pool was pretty quiet. Hereís what I did:

    1000 lcm warmup (400s, 200k, 200p, 200 d/s)

    8 x 200 FR @ 3:30, odds pull, evens swim, desc. [went from 3:28 > 3:10 on the pulls, 3:25 > 3:02 on the swims]

    400 moderate swim alt FR/BK by 50s

    300 play + warmdown

    It was easy to descend the 200sóI started out pretty tight and sore and loosened up as I went along, plus grew more confident pushing myself. The rib feels better, but I still canít streamline fully or do fast flip turns, so I was glad to be swimming longcourse.

    Today was my first time trying to swim since Wednesday, and the first day asthma symptoms havenít hampered my swimming since Thanksgiving weekend. After a couple weeks of struggling in the water and trying to find ways of swimming without making my breathing or rib injury worse, I finally just gave up and spent the week recuperating. I also heeded my doctorís advice to take enough pain and cough meds to make sure I am sleeping through the night, and thatís made a world of difference in my mood and energy levels. I generally donít like the haziness I get from such drugs, but it was the perfect accompaniment to evenings curled up on the couch watching televised Nutcracker productionsóit really brings out their magic and delight. All in all, it was a very restorative week.

    And now that I have some energy and am feeling good again I am enjoying all the festiveness of the city at Christmastime. We had a nice dinner out last night to celebrate my return to health, and walked around the neighborhood enjoying the lights and trees and general atmosphere. I do feel a bit like Rip van Winkleóthe space between Thanksgiving weekend and now all seems a little condensed and blurry, and the holidays are unexpectedly here. At least I have a few days to enjoy the city and get things done before heading down to FloridaóIím very much looking forward to some warmer weather and some nice beach time down there.
  20. LT

    by , December 18th, 2011 at 11:05 AM (Random Nonsense)
    Lifetime SCM

    Warm up
    - 400 free
    - 200 back
    - 200 kick
    - 200 back
    Sprint Set
    - 6x25 12.5 AFAP/12.5 ez on 60
    LT Set
    - 10x50 on 3:00 (31,31,30,30,30,31,30,30,31,30)
    Cool down
    - 200 ez back

    Again, the focus was on letting the kick drive the stroke. 31 is near my goal 200 pace, so I thought that would be a good target for the first LT set in forever and was surprised by my times as I thought 31s would be a struggle to maintain.

    The set wasn't painful until #5, then it started. By #10 my face was tingling. My time from the Nov SCM meet was 27.5, so it would be a good to start seeing 29s on this set in the future.

    I really need to work on my walls with regard to kicking. Today I was flutter kicking too soon off the wall when I should have been gliding or dolphin kicking.