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  1. Monday morning taper workout

    I enjoyed a nice taper workout at Asphalt Green this morning. Here’s what I did:

    1100 warmup (400s, 200k, 300s, 200 rev. IM d/s by 25)

    4 x 50 FL kick [did a couple of wall BK starts w/ breakouts on these, rest easy-moderate]
    Stretching on deck
    4 x 50 BR kick/drill

    10 x 50 FR @ 1:00 [held 39-40]
    1 x 400 FR @ 6:00 holding 800 pace [5:35, maybe a little fast but felt good]

    700 warmdown + play

    I’m making good progress on my list of things I want to work on during my taper—here’s where I am so far:

    ü Get in a couple of workouts where I do some slightly-above-threshold-pace FR swimming [for my 800 FR and the last leg of my 4IM. I’m not trying to improve my conditioning at this point, just refamiliarize myself with what it feels like to swim FR at a pace that leaves me breathy, so I’m not shocked by that sensation at the meet. I already did one session of this last Saturday. These don’t have to be long sets—1000 to 1500m should suffice.] 7/22, 7/25

    ü Do some sprint breaststroke [maybe 2 or 3 times over the next few weeks, working on distances of 15m to 45m] 7/22, 7/23

    ü Work on maintaining good rhythm on my breaststroke at a variety of paces [this helps my feel for the sprint BR, and also helps keep the 3rd leg of my IMs as efficient as possible. I have a tendency to get to the power phase of my kick before I’m in enough of a streamline position to take full advantage of it—hesitating a split seconds before initiating it makes a world of difference.] 7/20, 7/22, 7/23

    · Do a few uninterrupted 400 IMs long course, at relaxed to moderate pace, to remind myself what it feels like swimming that much fly without walls. 7/22

    ü Do 1-2 “virtual” 400 IMs, where I do walls and other select portions at race pace and the rest easy FR, while mentally rehearsing my keys for each part of the race 7/23,

    · Do a set of 2-4 hard 200 halfsies (100 FR/ 100 BK) to rehearse and practice my keys for finishing strong on the 200 BK

    · Do some starts, forward and backwards, but not too many (maybe 2-3 sessions of 4-6 starts over the next 2 weeks). 7/20, 7/23

    ü Aside from the above, not get drawn into other sets that work me hard without some clear purpose—I want to spend a lot of time in the water just playing and having fun, and talking to the water about our upcoming swims together! every time I’m in the pool!
  2. Decent workout this morning

    by , July 25th, 2011 at 07:40 AM (Mixing it up this year)
    1000 Free as 1,2,3,4,1,2,3,1,2,1
    2x400@8:00 Free w/bouy & snorkle went 7:01 and 6:47 not great but ok
    500 Free kick w/fins every 3rd 25 fast
    8x50 from dive 1-6 as 25 sprint 25 easy free alternate Fly and free last 2 do as fast breakout for 3 strokes then easy.

    Total 2700 meters
  3. Zones Day 3 Sun July 24th

    by , July 24th, 2011 at 09:20 PM (Ande's Swimming Blog)
    LCM Zones Day 3
    Sunday July 24th, 2011

    Arrived late, (packing up our hotel room)
    No warm up at all

    100 fl
    Dove in dry, Cruised the 1st 50 easy speed, barely kicked like I was taking out a 2 IM
    went 1:01.85
    split 29.75 32.10
    Got 2nd
    1st Ross Davis 1:01.60 29.01 32.59

    50 Br
    right after the fly, warmed down from fly & up for Br
    Went 34.00

    Got decent rest before the

    200 Br

    38.77 43.92 43.48 43.28
    stayed smooth & easy for first 3 lengths,
    Tried pick up last 50
    My Stroke counts for each length were: 12, 14.5, 16, & 19
    Think I'm better off staying long & gliding, maybe add more power to each pull & kick

    50 fr
    it hurt
    Korey, the new guy on TXLA, went 25.3

    800 fr
    Swam it because I thought I could break Larry Wood's 9:52.28 zone record
    got plenty of rest & warm up, (relays & 4 800 heats before mine)
    swam it steady then 6 beat kicked the last 50

    1:08.36 32.81 35.55 1:08.36
    2:21.35 36.35 36.64 1:12.99 2:21.35
    3:35.08 36.70 36.98 1:13.68
    4:48.83 36.93 36.87 1:13.80 2:27.48 4:48.83
    6:02.35 36.91 36.87 1:13.78
    7:16.01 36.83 36.83 1:13.66 2:27.44
    8:29.55 36.67 36.87 1:13.54
    9:40.00 36.96 33.49 1:10.45 2:23.99 4:51.17

    4:51.17 - 4:48.83 = 2.34 diff between 1st & 2nd 400's

    Updated July 25th, 2011 at 04:45 PM by ande

    Masters Swim Meets / Events
  4. Sunday Sprint Day 07/24/11

    by , July 24th, 2011 at 02:43 PM (Chowmi's Blog)
    Has it really been over 3 weeks of blogging! Here we are again, another split Sunday sprint/distance workout LCM at SMU!

    But first: Yesterday, Sat 07/23
    Half of my vasa & dryland workout

    Now, back to today:
    Coach Brian

    3 x 200 warmup swim/kick/swim

    4 x 100 25 kick/25 drill/50 swim

    12 x 50's
    4 x 60 sec 12 1/2 fast
    4 x 55 sec 25 fast
    4 x 50 sec 37 1/2 fast

    easy 100

    6 x 50 on 1 min
    1-2 breath every 3
    3-4 breath every 5
    5-6 breath every 7

    easy 100

    3 x 50 fast on 2 min
    1 and 3 from a dive;
    2 from the wall
    32 free ??? fly 31 free

    easy 150

    The End

    Today was a solid day. The fast 50's at the end were more like sprint/fast pace 100 than true race-pace 50s.

    I went shopping and now blogging to kill some time in order to avoid catching up to real time on TIVO for the swimming on TV.

    Our annual Swim for Distance month always ends with the 2K/5K/10k. In recent years the 10k was dropped, but back on for this year as a relay! I remember, the two times I did the 10k, it was a rather light turn out! Well, this year, DAMM capped it to 16 relay entries, and are full-up. They will have FUN!!!
  5. Revolutionary Aqua Shoe Glove

    by , July 24th, 2011 at 12:41 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Yesterday, Bill White and Mark Scholl, their cups overrunning with sweat and hubris, arrived at the Y tennis courts at the generally agreed upon time of 8 a.m. for what I had hoped would be a Super Men's Best of 11 Set Championship match against the indomitable Irishman, John Delaney, and myself, a superb but psychologically frail athletic specimen.

    John and I arrived fashionably late at 8:45, which I am certain Bill and Mark believed was a strategic decision to tire them out via exposure to the pitiless Heat Dome that is currently slow-cooking us here in the Middle Atlantic States.

    Actually, though it may have served this function, both John and I had arisen early to the pitter patter of rain drops and figured we should give it time for the courts to dry out. Mark and Bill, who live across the Ohio River, had experienced no such rain drops and didn't believe they existed.

    But enough preamble.

    The basic gist is that our nemeses were nicely warmed up, and they took the first two sets 6-3 and 6-1 respectively.

    John and I both felt thoroughly beaten down. There is something about a drubbing that tires you out more than the actual activity itself. It is, I think, akin to the learned helplessness of domestic abuse victims.

    But then something amazing happened in the third set.

    The tide turned. We won 6-3. And in the fourth set we won 6-1--the score equivalent of a palindrome.

    Though I argued the fifth set would not decide anything--we were, after all, playing the best of 11--no one else seemed to want to play that long. I suggested that if the match was still going at 5 p.m., we could call it, but again, no one but me intended to suffer the brain damage such would certainly wreak on the wetware of our fast desiccating neurons.

    So the 5th set was to be the deciding one.

    It proved remarkably competitive, with the lead see-sawing back and forth and forth and back. At 7-7 in games, John suggested we play a tie breaker, but Bill, Mark, and I didn't really want to do so. The compromise: two more games. Either a winner would emerge or we would tie.

    But that would be that.

    I managed to win my serve. Score: 8-7. The worst we could do was a tie.

    But then we won Mark's serve, and the match was ours!

    Bill and I immediately headed for the Y's hot tub, which may seem counter-intuitive given the fact that we were already boiling hot and drenched in sweat. But we have discovered a dip in the Jacuzzi post-tennis allows us to do something throughout the remainder of the day that would otherwise be impossible.


    Ten minutes of swirling therapy on the dogs later, we went up to the pool to take a dip and cool off.

    Bill, who wears these horrible discount tennis shoes that rather than cushioning the beating his feet take on asphalt courts only accentuates this, needed to limp to the pool in thonged sandals.

    Before jumping into the deep end, he took these off and placed them on his hands and used them as swimming paddles.

    This is the inspiration for today's vlog: a revolutionary new Aqua Shoe Glove that, with just the slightest tinkering by scientists, would provide active triathlete types the perfect solution to beach run-swimming.

    To wit, how often have you wanted to go for a nice long jog along the beach, then swim back only to be stymied by this question:

    What do I do with my shoes?

    This new approach will allow you to run as long as you want in cushioning footwear, then either take said footwear off your feet and place them on your hands (as paddles) or leave them on your feet but convert them to
    adjustible length swim fins via the retractable flipper.

    If any of my vlog readers have connections to industry and would like to pursue this incredible idea further, I hereby publicly assign to you 1 percent of all moneys collected after the first 2.5 million dollars, this as an incentive to you to pick up the ball and carry it for me.


    By the way, I could have definitely used the Revolutionary Aqua Shoe Glove later that afternoon when the lovely Heidi Kafka of Chicago, Illinois, convinced me to take her to North Park, a favorite swim stomping ground of her youth in our neck of the woods, and the two of us swam 3200 meters in the 85 degree human bullion, me riddled with nonstop toe, arch, foot, and calf cramps.

    A typical thonged sandal modeled by a professional foot model whose prominent blue veins are deliberately suggestive.

    The same thonged sandal converted by the ingenuity of Mr. Bill White, chemical engineer, to a swim paddle.

    A sketch currently en route to the US Patent office for the Revolutionary Aqua Shoe Glove that is likely to change forever how active humans move at beaches. Please contact author for how you can earn 1 percent of anything over the first $2.5 million in revenue that I receive.
  6. Resting Hard, Sat., July 23

    by , July 24th, 2011 at 10:52 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ OakMarr

    600 various

    10 x 50 various (scull, kick, drill, etc.)

    4 x (burst 25 dolphin kick + 25 EZ)

    chat chat

    4 x (burst 25 (breast pull/doggy paddle) + 35 EZ

    chat chat

    100 EZ

    3 x (25 fast + 75 EZ)

    100 EZ

    Total: 2000



    Took Friday off with Lil Fort still somewhat under the weather and swim team festivities.

    Shared a lane with Wally Dicks today, who happened to arrive at the same time. We chatted about tapering and nationals. He's already down to 1700 and mostly floating around, not even doing any speed work. I rested pretty hard for the Albatross meet last March, and he reminded me I should do the same now. Makes sense really -- I've done speed work consistently since March. I need to rest not sprint more now. So it's rest hard and sleep hard until Nationals. I hope.

    My plan didn't start off ideally. The fam had to rise at 6:15 am for a summer league meet in Mt. Vernon yesterday am. (Everyone in our division this year seem to be 45+ minutes away.) The meet started a bit early because of the heat wave. Our team barely eeked out a victory -- 204-198 -- so every race counted. Lil Fort even got a PR in fly despite not feeling well this week. But being outside for all those hours took a toll, as expected. Despite trying to hydrate, I was cramping some in the pool later.

    We spent the evening out in Crystal City for a Twilighter 5K Mr. Fort & his training partner were running for some speed work. Night races are appealing with the sun down and the city lights on. Mr. Fort won an age group award, and seemed pretty pleased with the effort. He's been training very solidly and injury free for his marathon in September. He has a 10K next weekend and a duathlon when I'm in Auburn.

    After the race, we all went for burgers in Alexandria. Spent some time talking about the Tour and Lance. I hadn't realized he entered the Chicago Marathon and is apparently hoping to go around 2:30. According to the Versus guys, he has lost 20 pounds since his last marathon and hasn't been on the bike in 6 months. If he can really run 2:30, he might have a shot at Kona. That must piss off the pro tris!
    Swim Workouts
  7. friday and Saturday Swims

    by , July 24th, 2011 at 12:40 AM (Swimming, Life, and Other Stuff!)
    Friday Solo @ Carmel Aquatic Center in scy:
    **500 Freestyle swim
    **10 X 50 Free Drill/Swim (1-arm / fist / finger drag / catch-up)
    **Broken 1650 (11-10-9-8-7-6-5-4-3-2-1) rest :20 through 7 and :10 for the rest.
    **10 X 50 Kick @ 1:00
    **100 IM easy and out.
    Carmel is getting drained and cleaned so this was my last swim there till August 8th. I hate losing a pool!
    [B][U]Saturday [U][B]w/buddies at the Monon Center:
    **200 Swim / 200 Kick / 200 Pull / 200 Swim
    **300 Swim / 300 Kick / 300 Pull
    **4 X 200 Pull @ 3;30
    **3 X 150 Free Pull @ 2:15
    **2 X 100 free @ 1:40
    **1 X 50 Pull
    **10 X 50 Kick @ 1:00 mixed
    **8 X 25 iMO @ :40
    ** 4 X 100 IM

    4,300 scy

    I just returned home from the new Tom Hanks movie; It was a "slice of life" tale of an 'out of work" man who ends up with more than just a new job and education!
  8. Busy Day - taper is on!

    by , July 23rd, 2011 at 10:41 PM (Pete's swim blog)
    Physically, I'm at my end. Cycling and swimming have piled up and I'm just tired. I did ok until the pulls and I just couldn't turn the paddles over fast enough to keep up.

    I wasn't planning on riding any today but I talked to Roger about setting up a ride after Nationals that was roughly the difficulty of the triathlon we were doing. He suggested we do it today. How could I say no? So, after I got my youngest son back from soccer practice, Roger, his daughter, a friend and I headed out in the midday sun. Nice hot and humid Alabama day. We all felt pretty good but it was hot. Once done, they ran a couple miles and I went to pick up my son so I could run his soccer practice. In all, I'd say it was a great "last hard day". The rest is here and I've done all the beating on myself I can. Going to bed and waking up in a taper phase!


    5 x 200 Odds Free, Evens Drill
    200 Easy

    5 x 100 Odds Free, Evens Drill

    3 Times through
    * 200 Kick
    * 4 x 50 Stroke
    * 100 Kick Hard

    3 Times through
    * 200 Pull
    * 200 IM
    * 4 x 50 Free

    200 IM Cool down

    (5200m Total)
  9. Got a new Toy!

    by , July 23rd, 2011 at 10:25 PM (Workout Swimmer)
    Got my Finis Tempo Trainer on Thursday evening, and have been trying it out for the past couple of days. Didn't use it much on Friday - workout was a lot of IM.
    Today I swam solo, and did 2 x 500's and 2 sets of 5 x 100's trying to find the right pace to use the Tempo Trainer & still keep the pace I want. It is difficult. The video says on their swimmers they use one sec, but I was having to go down to .86 or something, just to make a 1:28 on the 100 free. That won't do. Surely there must be something I'm doing wrong - the whole idea is to maximize my DPS, and I feel like I am pulling hard & all the way through, yet one sec per stroke is too slow for me! I can go a little bit slower when I use paddles, but not much. Anyways, it's trial and error here, and having fun with the new toy. Didn't get in too much today:
    600 back/free
    5 x 100 on 1:40
    5 x 100 on 1:40
    500 kick w/big fins (my zoomers tore & I had to toss them on Friday)
    200 easy

    Total: 3300LCM

    Updated July 24th, 2011 at 09:22 AM by Celestial

  10. Day 2 sat Jul 23rd, 2011

    by , July 23rd, 2011 at 06:48 PM (Ande's Swimming Blog)
    2011 LCM South Central Zones
    Day 2 sat Jul 23rd, 2011

    Didn't sleep well last night

    400 FR
    2009 best time 4:34.77 in B70
    Went 4:32.36 Got 2nd Ross went 4:30.9

    1:04.02 30.51 33.51 1:04.02
    2:13.89 34.70 35.17 1:09.87 2:13.89
    3:24.90 35.34 35.67 1:11.01
    4:32.36 33.78 33.68 1:07.36 2:18.47

    2:18.47 - 2:13.89 = 4.58

    50 FL
    Went 27.35 today
    2010: 27.48
    Tried to turn over fast
    Good start & SDKs
    2nd 25 felt sloppy & choppy
    Had a good touch

    Had about 5 min rest then was back up on the blocks for the

    100 BR
    Went 1:17.58
    36.26 41.32
    Felt tired from lack of rest between events

    200 FL skipped it to rest up for the

    200 IM
    Went 2:20.63
    2010: 2:18.48, but was fresh, & today was after a 400 fr, 50 fl & 100 br
    followed my usual race strategy
    37.98 1:08.12
    32.02 1:12.51

    4 x 50 mixed medley relay
    Bk me 29.36
    Br David 32.7
    Fl Mary 33.7
    Fr kendal 30.0

    Had a big late lunch at chuys
    Throat feels a bit sore

    Tomorrows line up is

    Sun Jul 24th

    100 FL,

    50 BR,

    200 BR,

    50 FR,

    No relay

    800 FR might scratch

    South Central Zone Mens LCM Records

    Updated July 25th, 2011 at 04:56 PM by ande

  11. Tapering is fun!

    It was another balmy morning here in the city. I swam the early lcm workout at AG, and the air was heavy and hot even before sunrise as I headed over. The tri group wasn’t there, so we had all 8 lanes to ourselves for the first hour—that almost never happens. Since I’m usually the first to scoot over into an empty lane, and since I was doing my own taper thingy, I ended up with my very own princess lane for the majority of my workout—very sweet!

    Here’s what I did:

    1000 lcm warmup (400s, 200k, 200p, 200 d/s by 50)

    4 x 50 FR @ 1:00 desc 1-4 [49, 42, 38, 36]
    200 easy FR
    4 x 50 BK @ 1:05 desc. 1-4 [53, 50. 45, 41. On the last one I thought I hit my finish pretty well, but Craig said I could have taken an additional stroke and hit it perfectly, so I spent some time working on my backstroke finish—good opportunity for that with the lcm flags set up this morning, and not having to worry about running into anyone at the wall. I did 4-5 finishes, and got braver about stroking rather than gliding into the wall and not flinching on that last stroke. I found that I actually have a good sense of where the wall will be, I’m just kind of cowardly about running into it. )
    200 easy FR w/ BK finishes

    400 “virtual” IM [I did select portions (mostly transitions and turns) of a 400 IM the correct stroke at race speed, the rest easy FR or BK while rehearsing technique keys and self-talk that I plan to use during the race. I guess this is a sort of active visualization.]

    200 easy

    2 BR dives from block, fast breakout, rest of 100 easy
    2 BK starts from wall + breakout [I was pleased to find that I could do decent BK starts without the block—these might suffice since I’m only doing a 200 BK at nats.]

    At 7am the kids team came in, so we had to consolidate into our usual 5 lanes. By this time more masters had rolled into workout, so I ended up in a lane of 6—still not bad.

    16 x 50, 4 of each stroke descending, @ 1:05
    [I did 3 x 50 drill + 1 x (25 sprint, 25 easy) on FL and BR, 2 x 50 easy + 2 x (25 sprint, 25 easy) on BK and FR.]

    500 warmdown + got out early

    I felt good in the water today—it felt fun to do a bit of all-out short sprinting in the nice deep pool! I also got some taper guidance from Craig—I wasn’t sure if I should be looking to cut down yardage to the same levels I had in other seasons, or proportionally more based on my increased weekly volume this year. He said cutting to about 40% of one’s pre-taper weekly average was a good general guideline. I did more than that this week, but will aim to go about 10-12K next week. I’m also making progress on getting through my meet prep list—I think I’ll be able to fit everything in by the time I leave for nationals Monday week.
  12. Fri Jul 22nd, 2011 Day 1 LCM South Central Zones

    by , July 23rd, 2011 at 12:13 AM (Ande's Swimming Blog)
    2011 LCM South Central Zones
    Day 1 Fri Jul 22nd,

    Enjoyed idol tour last night in
    Spent night at omni hotel near the galleria
    It's really nice, used to be a 4 seasons

    Did an easy wake up swim
    Around 9:00
    Went 400 ish easy
    Pool was warm, seemed like it was 25 yards

    Got a wild hair last night or lack there of and
    Shaved my head for the first time since I was a freshman at UT

    Had a leisurely morning at Omni then went shopping with Beth

    Meet Warm up started at 3:00 pm
    I left the Galleria around 2:10 &
    was in really bad traffic, worried I might be late
    But it let up & I arrived at the cisd natatorium

    Warmed up with
    8 x 50 fr
    8 x 50 drill, 2 each stroke

    [b]400 IM Went 5:01.70

    1:07.19 30.57 36.62
    1:21.26 40.87 40.40
    1:23.88 40.57 43.31
    1:09.36 36.20 33.16

    That's my best 4 IM LCM as a master
    2010 5:10 in a jammer
    2009 5:02 in a full body B70
    Really happy with my race
    Should have been a bit more aggressive on back & six beat kicked the whole 100 fr

    Ross Davis, 45 went 5:12.08

    Tyler Blessing, 39 went for 1 FL split
    1:01.45 28.15 33.30
    Then finished his race in

    Larry Wood, 57

    David Guthrie, 50

    2011 South Central Zone LCM Championships
    Fri Jul 22 - Sun 24, 2011

    Shenandoah, TX (Near the Woodlands just north of Houston) very Nice Pool


    Meet Information

    Tomorrow I'm entered

    Sat Jul 23rd
    400 FR, best time is 4:34.7
    50 FL, went 27.48 last yr
    100 BR ??? Haven't swum in yrs, never as a master
    200 FL never swum as a master, Pretty sure I'm going to skip the 200 fl to rest up for 200 IM

    200 IM Went 2:18.48 last year,
    Plan my usual race strategy

    Hope to do a mixed relay with
    David, Mary, & kendal

    Sun Jul 24th
    100 FL, 50 BR, 200 BR, 50 FR, 800 FR

    had an easier lineup then
    decided to take a crack at the 400 fr, 800 fr, & 200 fl South Central Zone Mens LCM Records

    Updated July 27th, 2011 at 02:38 PM by ande

  13. Friday, July 22, 2011 5:45pm

    by , July 22nd, 2011 at 10:46 PM (Fast Food Makes for Fast Swimming!)
    Solo again, at the Y, 2 other lap swimmers in the pool.

    300 Swim (100 Free, 50 Back)
    200 Kick w/ board
    200 Free Pull
    100 Back Pull
    100 Breast Pull w/ flipturns
    100 Free Pull

    10 x 50 Free @ :40 (held :35s)

    10 x 75 (50 Free, 25 Fly) @ 1:10, held between :55 & 1:00 nothing too hard

    100 EZ

    25 Sprint Free - raced against one of the other lap swimmers who I know from work. He gets in a swims all 25s, with about 2-3 minutes of rest between each (which he needs). He's a full length fin wearer, thrashing through the water as hard as possible. He does each 25 in about :15 seconds.
    He was wanting to race me so I said OK, knowing that I had a pretty good chance of winning. I was probably about 2/3 bodylength ahead of him.

    25 EZ and out
    2400 Yards

    I'm so out of swimming shape, but at least I'm getting something in to maintain a little bit of my conditioning for the fall. At least I'm averaging 63 or so hours a week! Money Money!!
  14. A solid workout day!

    by , July 22nd, 2011 at 06:18 PM (Chowmi's Blog)
    I felt great today! Not particularly strong, but overall quite solid.

    SCM, Baylor Fitness Center
    Jim Montgomery on deck

    400 warm up

    3 times thru
    200 swim 100 kick on 5 min.
    2:38 2:32 2:31 on the 200's
    I did this set strong as my aerobic set. Plus always testing to make sure the old girl still has some conditioning.

    Pull set: but not for me!

    Instead ==>
    4 x 50 pull with strap; about 38-40
    3 x 50 strong fly 38 36 36 not very fast
    2 x 50 easy
    100 fast 1:07 great for me!

    easy 50

    2 x thru:
    200 moderate (I did 100 easy swim/flop)
    2 x 50 kick
    100 fast 1:09 (oops! caught Bill G in front of me); 1:07 high per Jim

    50 easy

    The End

    Really reinforces the day off concept. I didn't feel that strong, but was ready to swim assertively and very strong 100's. Plus I really wanted to take a shower, so off to the club!

    One week until Sectionals. I hear they did a roll call on the USA team for Sectional participants but I wasn't there. I think I get a team t-shirt!

    In other promising news, there is an A/BB Championship meet at a good pool in 3 weeks. Rumor is that they expect it to be a big meet, so included language in the meet information that they could basically run prelims in any way - and I hear they might do 2 pools in SCY!!!! I may have to enter more events, in case it really is indeed SCY!

    More on this exciting news later!
  15. SArasota Y Sharks Masters 5:30 AM Workout -07/25/11

    by , July 22nd, 2011 at 02:46 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest Workout
    WARM UP:
    3 X 200 3:45
    2 X 150 2:45

    1 X 150 swim 2:45
    1 X 100 kick 2:30
    Four times, with fins

    6 X 50 1:30
    Descend 1-3/4-6

    6 X 50
    odd: blocks-sprint 20M/ easy in
    even: build to race finish
    1 X 100 easy swim


    1 X 100 blocks

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  16. Friday, 7/22/11

    by , July 22nd, 2011 at 01:35 PM (A comfort swimmer's guide to easy swimming)

    Warm – up (950)
    300 swim
    - back & free
    4 x 75/1:30 build
    - did 75's free ±1:05 on them
    3 x 50/55 ds 3
    - did back, changed interval to 1:00
    8 x 25/30 IM Order

    Main Set (1200)
    6 x 200/4:00 - did free on 1-3, back on 4-6
    2x through, broken as:

    200 free = 3:03, back = 3:30
    100-r10-50-r5-50 free = 3:05 (2:50), back = 3:40 (3:25)
    50-r5-50-r5-50-r5-50 free = 3:07 (2:52), back = 3:38 (3:23)

    Kick (600)
    12 x 50 Kick/10sr Fins
    - all on back, alternated 2 dolphin 2 flutter. ave just under 50 on these

    Warm down 100 easy free

    Total: 2850 meters
  17. IMs today

    This morning I swam the early workout at Asphalt Green. I adapted sets as needed for my taper—I was able to get in some nice IM-focused work. Here’s what I did:

    600 lcm warmup (400s, 200k)

    3 x 200 FR 150 dr/50s [I did the 3rd IM]

    8 x 75 FR @ 1:20 [I the first 6 of these as IM combos, switching strokes at the walls with full-speed turns, last 2 easy FR]

    100 (50 FR/50 FL)
    200 (150 FR/50 BK)
    300 (250 FR/50 BR)
    400 IM easy-moderate
    200 easy
    195 IM fast
    200 easy

    1 x 50 BR drill (fast feet-fast hands)
    2 x 50 (25 sprint BR/25 easy FR)

    350 warmdown
  18. Friday workout

    by , July 22nd, 2011 at 12:04 PM (Pete's swim blog)
    We decided to do one last hard workout tomorrow. I'll head out for one more bike ride this afternoon and hope that between that and running a soccer practice Saturday, I can get back down to 180. The tough part about having a newborn is that people bring over lots of good food. Can't help myself sometimes. The combination of cutting back on the swimming and the Oreo Cream pie someone brought us last week really put me over the edge. It was worth it though .


    300 Free
    100 Drill
    200 Free
    100 Drill
    100 Free
    100 Easy

    3 x 50 Kick
    100 Free
    3 x 100 Kick
    200 Free
    3 x 150 (50K/100 Choice)
    300 Free

    4 x 50 Free - Fast
    4 Times through
    * 100 Pull Easy
    * 50 Pull Fast, Breathe every 5 strokes

    3 Times through
    * 50 Stroke Build
    * 100 Free
    * 50 Stroke Sprint

    200 Cool down

    (4000m Total)
  19. IM Day

    by , July 22nd, 2011 at 11:19 AM (Year Three: The Road Back)
    Well, first of all, kudos to me for going to the pool today at all. Yesterday, I pulled one of my thigh muscles during a sprint set, but it felt pretty good throughout the rest of the day.... until I got to softball. Yes, softball. Thankfully, we were scheduled for a doubleheader and the team for the first game didn't bother to show up - the entire team! Would have been nice to know that ahead of time, so we could have stayed in air conditioning longer. Nothing makes me want to play softball like waiting for over an hour in 100+ degree heat.

    But, the second game finally got underway and I played 3rd base. My legs felt fine - until I had to move really fast to snag a ball hit down the line. Then, I knew I was in trouble. Hitting went fine... it was the running to first base that was an issue. So... my husband advised taking today off from the pool. Did I listen? Nope.

    Today, we did an IM set - albeit I did it with my fins on to help my sinking legs float. Here's what we did:

    200 Warm-Up
    6 x 50 Kick on 1:05
    1 x 100 IM Drill on 2:30
    1 x 200 IM Drill/Swim by 25 on 4:30
    1 x 300 IM Drill 25/Swim 50 on 6:30
    1 x 400 IM Drill 25/Swim 75 on 9:00
    1 x 300 IM Drill 50/Swim 25 on 6:30
    1 x 200 IM Drill 25/Swim 25 on 4:30
    1 x 100 IM Drill on 2:30
    4 x 100 Pull on 1:45
    400 Cool-Down
    Total Meters - 2900

    The real workout started with a 400 warm-up and 10x50 kick, but I was talking with the coach about articles I am writing for the team's website regarding drills. Thus, with her inputs and edits, and my questions, I did the first 4 "kicks" as warm-up.

    I must say, this workout kicked my butt. It was really tough. I find that usually the workouts that look pretty good on paper are the toughest ones for me. Huh, who knew?

    Oh well, back to work. Still swimming an open water early morning swim tomorrow and then a team pool practice. My folks arrive tonight and stay through most of next week, and my girls come back from their father's house on Sunday. Whew! Busy times ahead. I just keep looking at my calendar and see my vacation creeping ever closer.

    Enjoy your swims this weekend!
    Swim Workouts
  20. Another good sprint attempt

    by , July 22nd, 2011 at 08:31 AM (Mixing it up this year)
    I have no clue if these sprints are fast or not but they feel much better than before and my starts are improving.

    400,300,200,100@8,6,4,2 Free
    10x50@1:15 Free kick w/fins & snorkle odds rotational kick evens streamline kick
    10x50@1:15 Fly kick w/fins & snorkle streamline
    8x50 from dive sprint 25 easy 25 free alternate fly/free for the sprint
    2x100 from dive breakouts only rest easy

    Totaal 2500 meters