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  1. Sarasota Y Sharks Masters 5:30 AM Workout -09/07/11

    by , August 29th, 2011 at 04:04 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 100 1:40 1:30
    2 X 200 3:00 3:00
    Two rounds. Round 1 interval left, 2 right.

    1 X 200 kick 4:15
    4 X 50 kick 1:05
    1 X 100 kick 2:00
    4 X 50 kick 1:00
    1 X 100 swim -

    2 X {4 X 150 2:45
    #1 100 fly/50 free
    #2 100 back/50 free
    #3 100 breast/50 free
    #4 150 free

    5 X 300 free 4:00 or 4:30
    Descend 1-5

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout -09/06/11

    by , August 29th, 2011 at 04:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 1:40
    2 X 150 2:30
    4 X 100 1:30
    2 X 150 2:15
    4 X 50-descend 1-4-:50

    1 X 200 kick 4:15
    3 X 100 kick 2:10
    6 X 50 kick 1:05
    1 X 100 swim -

    3 X 100 free 1:30-1 mod/1 fast/1 mod
    4 X 25 sprint KICK :45
    Three rounds. Short break if needed.

    2 X 100 IM 1:45
    2 X 100 50 fly/50 free 2:00
    2 X 100 IM 1:45
    2 X 100 back 2:00
    2 X 100 IM 1:45
    2 X 100 breast 2:00

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -09/02/11

    by , August 29th, 2011 at 03:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 x 250 4:00
    5 X 100 1:30
    10 X 50
    5 on :50
    5 on :45

    2 X 200 kick 4:30
    4 x 100 kick 2:15
    1 x 100 swim -

    4 X 100 2:00 Choice
    #1 moderate
    #2 75 moderate/25 fast
    #3 50 mod/50 fast
    #4 25 mod/75 fast

    5 X 50 :40 -make the interval
    1 X 50 fast :45
    4 X 50 :45
    2 X 50 fast :50
    3 X 50 :50
    3 x 50 fast :55
    2 X 50 :55
    4 X 50 fast 1:00
    1 X 50 1:05
    5 X 50 fast 1:05

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  4. SArasota Y Sharks Masters 5:30 AM Workout -09/01/11

    by , August 29th, 2011 at 03:51 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 100 1:40
    1 X 200 3:20
    4 X 75 1:15
    1 X 200 3:00
    4 X 50 :45
    1 X 200 fast -

    1 X 200 kick 4:15
    8 X 25 sprint kick :45
    1 X 100 easy swim

    1 X 200 IM 3:30
    1 X 100 easy 2:00
    1 X 100 IM 1:45
    1 X 100 easy 2:00
    Three times through

    1 X 100 1:30
    8 X 50 :50
    1 X 200 2:50
    6 X 50 :45
    1 x 300 4:00
    4 x 50 :40 or :35

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -08/31/11

    by , August 29th, 2011 at 03:45 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 100 1:40 1:30
    2 X 200 3:20 3:00
    Two times. Round 1 interval left, 2 right.

    2 X 200 kick 4:15
    4 X 50 kick 1:05
    8 X 25 sprint kick :45
    1 X 100 easy swim

    1 X 100 free 1:45
    1 X 100 stroke 2:00
    1 X 50 free 1:00
    1 X 50 stroke 1:00
    Four rounds. IM'ers: Round 1 fly, 2 back 3 breast, 4 choice/no free

    9 X 100 1:55 choice
    #3-6-9 are fast

    1 X 100 easy -
    1 X 100 @ 100%

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  6. SArasota Y Sharks Masters 5:30 AM Workout -08/30/11

    by , August 29th, 2011 at 03:35 PM (Sarasota Y Sharks Masters GOLD Workout)
    I will be heading to Hawaii tomorrow for the Maui Channel Swim and some vacation time. I am going to go ahead and post through Sept 12. There will be no post for Labor Day.

    WARM UP:
    4 X 150 2:30 2:15
    2 X 100 1:40 1:30
    Twice through

    1 X 200 kick + 100 easy swim

    12 X 50 1:20 Choice
    Alternate 2 fast/1 easy

    18 X 25 :45 Choice
    Alternate 2 sprint/1 easy

    1 X 300 free 4:30
    1 X 300 IM 5:15
    1 X 200 free 3:00
    1 X 200 IM 3:30
    1 X 100 free 1:30
    1 X 100 IM -

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  7. What a Weekend!

    by , August 29th, 2011 at 01:25 PM (Year Three: The Road Back)
    Such an awesome weekend. My daughter finished 3rd overall in the high school meet she ran in and I finished 1st (HOLY COW!) in my first ever open water race! Who would have thought?!

    Talk about a learning experience! First of all, don't bother getting to the lake when it's still dark out. Warm-ups at 6am don't really mean warm-ups at 6am when the sun is not up. Also, warming up when the air temp is in the middle 60's is just not possible. Therefore, do not strip down to the swimsuit too early.....

    Second, it's probably a good idea to actually swim where you will race if you can. People told me that Morse was not clear, but I have never before swam where I couldn't see past my elbow - let alone those people swimming around me.

    Third, mass starts?! Just go and hope for the best. When I got over the panic from the mass start and calmed myself down, I was able to find a really good rhythm. That was great. My sighting? Oh well, with enough people swimming around me, I basically looked for water splashing and followed that until I could finally spot the buoys.

    Finally, when getting ready for a swim in a reservoir, do a few swims that are not in a clear, calm lake. The choppiness of the water (and the wake from motorboats) made for some interesting breaths.

    Today, was back in the water and back at it. It was a heavy stroke day, but I replaced the stroke in the second set with free and added distance. Here's what I did:

    400 Warm-Up
    8 x 50 Drill/Swim on 1:00
    1 x 100 25 Kick/75 IM Stroke Order on 2:30
    1 x 100 50 Kick/50 Fly on 2:30
    1 x 100 75 Kick/25 Fly on 2:30
    1 x 100 Kick on 2:30
    1 x 100 25 Fly/75 Kick on 2:30
    1 x 100 50 Fly/50 Kick on 2:30
    1 x 100 75 IM Stroke Order/25 Kick on 2:30
    1 x 100 IM on 2:30
    4 x 150 Pull on 2:30
    4 x 125 Free on 2:30
    16 x 25 Stroke on :40 (see below)
    400 Cool-Down
    Total Yards - 3500

    Did stroke set w/ fins. Did first 8 x 25 w/ fins. Did last 8 x 25 w/o fins as fly, back, free.

    All in all, a pretty good day in the pool - and I'm still grinning from the weekend! Guess there is something to this open water thing after all. And, I didn't get bit by any fishies!

    Swimming - it's such an adventure!
    Swim Workouts
  8. Mon Aug 29th 2011 scy

    by , August 29th, 2011 at 12:36 PM (Ande's Swimming Blog)
    Mon Aug 29th 2011 scy

    Fast Fri Doubled didn't blog till now
    Same main Set as morning
    Decided to work 1 100 in each round and do easy speed on the other 2
    FR 55 61 61 xx 56 xx xx
    IM 69 63 67 70 70 61 xx
    K 74 73 67 75 75 xx 63

    Sat Aug 27
    arrived late missed warm up
    1) 50 drop down set FR swim
    start at 1:00 drop 1 sec per round
    stopped at 32
    2) 50 drop down set
    K no board fly
    start at 1:00 drop 1 sec per round
    stopped at 38
    left early

    Sun Aug 28 did not train

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool scy
    6:00 to 7:30 dove in 6:09ish
    wore new training jammer
    swam with Todd
    Beside tyler, Chris, Killeen, James Fike, Larry, Kelly, & Nate

    Board said swim till 6:15
    did 3 or 4

    Main SET: scy

    150 fr's hold same pace, held 1:36's & 7's
    1) on 2:15 right into
    2) on 2:10 right into
    3) on 2:05 right into
    4) on 2:00 right into
    1:00 break
    400 IM K
    150 fr's hold same pace, held 1:36's & 7's
    1) on 1:55 right into
    2) on 1:50 right into
    3) on 1:45 right into
    4) on 1:40 right into
    1:00 break
    400 IM

    150 fr's hold same pace, held 1:36's & 7's
    1) on 2:15 right into
    2) on 2:10 right into
    3) on 2:05 right into
    4) on 2:00 right into
    1:00 break
    400 IM K
    150 fr's hold same pace, held 1:36's & 7's
    1) on 1:55 right into
    2) on 1:50 right into
    3) on 1:45 right into
    4) on 1:40 right into
    1:00 break
    400 IM

    5 x (50 with 2 breaths on 1:00, 50 build on 1:00, 25 fast on :30, 25 easy on :30)

    50 easy

    ~ ~ ~ ~

    Got this email from Whitney

    Here is the long awaited schedule for the fall. The schedule is always based around the times of the college team's schedule(men, women, and diving), age-group schedule and Kin classes. We do the best we can to accomodate as many people as possible. I look forward to the coming weeks. I have lots of fun things in store for you. GO TXLA MASTERS!

    Sept 1st-Oct 2nd
    M W F 6-7:30am
    (exceptions: Mon-Labor Day 730-9am ONLY-NO NOON; Wed 9/21 and Wed 9/28 5-6:30am)
    T TH 6:30-8am
    Sat 7:30-9am(NO practice on home football game days)
    Sun-Thurs 12-1:15 pm
    *There is noon workout on Thursday Sept 1st, the last night workout is Tuesday, Aug. 30th.

    Oct 3rd-Dec ??
    M & F 5-630am
    T & TH 6:30-8am
    W & Sat 7:30-9am
    Sun-Thurs 12-1:15 pm

    Updated August 29th, 2011 at 12:52 PM by ande

    Swim Workouts
  9. Various musings for the day + Monday workout

    by , August 29th, 2011 at 11:45 AM (Pete's swim blog)
    Today is our court date for adoption. We will legally be Jude's parents as of today sometime. That's one of the nice things about adoption... all the milestones to go through plus all the fun of a newborn. He has been a relatively easy infant.. sleeps through the night and really only fusses about being hungry. I guess that my wife and I don't have the "infant sleep" genes in us.

    Got to play/coach/referee a lot of soccer this weekend... one of my childhood passions. I always swam in the summers and played soccer in the spring/fall growing up. Like swimming, I was a horrible soccer player. I was short, slow and uncoordinated. My primary responsibility was to stand in the way of any attacker moving down the field and force him to run over me. I wasn't too bad at that but dribbling, passing and shooting weren't things I could do well at all. My oldest son is the same way (slow, uncoordinated) but he is much better than I was at the same age. This year has been fun because he is growing a lot and becoming physically capable of doing things he couldn't do before. My 5 year old is having fun playing "herd ball". He has great foot skills but no speed. His team got killed something like 12-6, but he is pretty sure they won 6-4. We don't officially keep score and there is so much of it, it is pretty hard to anyway. Funny how kids that age see things. He knows two important things from each game: 1) excactly how many goals his team got and 2) his team won.

    I play every other week at our church in pickup games. Like swimming, I gave up on soccer before I grew to my current height. Most of the guys that played soccer in high school/college destroyed their knees in the process. Mine work great (most of the time) so it's all pretty much fair... they have all the skill and I have the speed to run around them. Swimming keeps me in great condition so I don't have to run a lot to be able to sprint in games. Scored twice last night - one mostly luck, the other a great effort by the guy who set me up. On the down side, I got a little competitive with someone taller and faster than I am. We got to the ball at the same time and both hit the ground hard. He landed on my right leg and twisted my knee slightly. Swimming breast stroke now involves excruciating knee pain.

    Cuts, bruises, strains and all, I headed in to practice this morning and was thankful there was no IM (breast stroke) on the agenda. I tackled the first set fairly easily even with a drag suit on. The second and third sets are supposed to be merged together (the third set is supposed to be 5 seconds faster as well). Since I was the only one to make the first set, we split it up, dropped our drag suits and shot for the faster time splits. I made those fairly easily so I started shooting for getting 5 seconds rest on each 100 which I managed to do. Was very pleased to make the final 100 on 1:05.


    400 Warm up

    3 x 100 Fr - 1:25
    2 x 100 Fr - 1:20
    1 x 100 Fr - 1:15
    3 x 100 Fr - 1:20
    2 x 100 Fr - 1:15
    1 x 100 Fr - 1:10

    50 Easy

    Droped drag suit

    3 x 100 Fr - 1:20
    2 x 100 Fr - 1:15
    1 x 100 Fr - 1:10

    50 Easy

    3 x 100 Fr - 1:20 (Made 1:15s)
    2 x 100 Fr - 1:15 (Made 1:10s)
    1 x 100 Fr - 1:10 (Made 1:05)

    50 Easy

    3 x 100 Fly - 1:40
    2 x 100 Free - 1:35
    1 x 100 Free - 1:30
    3 x 100 Free - 1:35
    2 x 100 Fly - 1:30 (Ouch!)
    1 x 100 Free - 1:25

    200 Cool down

    (4350 Total)
    Swim Workouts
  10. What a boost today

    by , August 29th, 2011 at 08:27 AM (Mixing it up this year)
    My kick is usually not good but today I managed to kick faster than one of the usual swimmers who is next to me. YEAH!!!

    1000 Free as by 200 swim/pull/swim/kick/swim
    5x50@1:10 Free w/snorkle as 25 kick/25 swim
    50,100,150,200@1:00/50 base Free w/paddles & bouy
    5x50@1:00 Free w/snorkle as 25 kick/25 swim
    5x100@1:30 Free w/paddles and bouy holding 1:20's
    300 Free kick
    200 Free swim emphasis on the kick

    Total 3000 yards
  11. Sunday, August 28th, 2011 Water Park Swim

    by , August 29th, 2011 at 12:50 AM (Fast Food Makes for Fast Swimming!)
    Today we had our birthday celebration party for my 2 year old girl, and took the big extended family with tons of kids to the Moses Lake Water Park, in wonderfully HOT Moses Lake, WA, about 70 miles away from here. Also got a $206 speeding ticket on the way there. SUCKS! It's not my fault the police officer was right there!

    I like most other swimmer cannot stand to go to a public pool and not have the urge to swim laps. I did spend many hours with my kids, nephews, and nieces, but took about 40 minutes for myself to do a little yardage in the wave pool. The had two rope lines marking off lap lanes at the end of the 50 meter pool, going widths for the 25 yard direction, but with about 300 people or so in the pool, the waves were pretty much HUGE! I did my best, and only had one encounter with a "speed bump" who happened to be a clueless adult (See the thread about "swimming stereotypes")

    200 Free
    100 Back (no flags, outdoor, )
    200 Free

    5 x 100 (50 Fly, 50 Free) @ ~:20 rest

    5 x 100 Free @ ~:07-:10 rest I hit my speed bump in here as I pushed off for one of the repeats. Apparently he had to "cross the road" I hit him hard too, right off my initial streamline at the start of a 100 (I didn't see him so it was not intentional). Too bad for him though, shouldn't have been playing in the freeway!

    20 x 25 Alt 2x Fly, 2x Free @ ~:15 rest

    2000 Yards of semi OW swimming
    Added to yesterday almost completes my 5K swim

    After this I just had fun with the kids and got plenty of sun. It's gonna feel really good tomorrow.
  12. Trying to regroup

    by , August 28th, 2011 at 10:21 PM (Elise's Fitness Fun)
    Well, think I am going to go back to just swimming and running like I was doing until I tried out Crossfit. My body did not have a good reaction to the two workouts that I did. It probably did not help that I did these outside in the heat (90 degrees) and am not in the greatest shape.

    A couple of days after the Monday workout, the soreness really set in. My body literally swelled an additional four pounds after the workouts. I don't know what happened, but the old body did not handle this well at all. I rested until today and felt so much better. The weight that I gained from the swelling went away after three days of rest.

    Tired of being a couch potato, son and I went on a canoe trip at a place 30 minutes from here. We paddled pretty hard. The owner of the outfit told us to expect it to take 4 to 4.5 hours to complete the 6 mile journey. I was pleasantly surprised when we finished it in 2.5 hours. We probably were able to get through it quickly because we never took a break. I wanted to, but son wanted to keep on going. He was hungry and I had not brought any food on board. Next time, I think I'll pack a picnic. My experience has been that there is a 50-50 chance that somebody is going to get pretty wet on the canoe trip, so that is why I decided not to pack a meal. Also, more than once, I've turned over in a canoe.

    I was relieved that we didn't turn over since I had my phone in my pocket. I did have to get out a couple of times and reposition the boat when it got stuck on a couple of rocks. With a few small rapids here and there, the course is really better suited for kayaking than canoing. I think next time we will rent a couple of kayaks instead.
  13. Sunday, Aug. 28

    by , August 28th, 2011 at 09:23 PM (The FAF AFAP Digest)

    RC exercises, 10 minutes
    HS front pulldown, 80 x 2 x 20
    --very different from the HS machine at my gym; weights separate for each arm
    DB row, 30 x 2 x 15 each side
    floor bench press, 40 x 2 x 20
    tricep press down, 35 x 2 x 20
    overhead squats, 45 x 2 x 10
    captains chair, 2 x 15
    Ab Solo machine, 4 x 15 w/8 lb med ball
    -- this was a cool device. you sit on a bench and throw/slam med balls into a hole and they roll back out to you

    foam roller & stretching, 10 minutes


    600 various
    6 x 50 single arm @ 1:00\
    6 x 50 kick w/board @ 1:00
    8 x 100 free w/paddles & fins @ 1:45
    50 EZ
    9 x 50 IM @ 1:15
    50 EZ

    Total: 2550 m

    steam room
    hot tub


    Ventured off to the Rochester Athletic Club today on a one day pass. Very nice and spacious facility. Only a 5 lane and shallow pool. but at least I got wet. I did fewer sets on the drylands today after practically being paralized after my last session. And I mostly stuck to the upper body after killing my legs with P90X and Insanity the last two days. I was just dragging in the pool. I can do isolated drylands and yoga poses being hypo, but even basic aerobic aerobic work seems pretty tough. At least it's only August!

    Leaving for home tomorrow!
  14. Sunday sprint day, 08/28/11

    by , August 28th, 2011 at 08:54 PM (Chowmi's Blog)
    Another great workout! The pool was again very crowded today.

    LCM, SMU outdoor pool
    Bobby Patten sprint; Lianna McStravick distance

    300 warm up

    Transition set I:
    12 x 50 swim
    3 rounds of 4

    Transition set II:
    300 pull
    ==> no. went to diving well and did 3 running dives with breakouts.

    Sprint / Kick Set I:
    12 x 50 same intervals as above
    fins, 12.5 fast then easy

    Sprint / Kick Set II:
    6 x 100 on 2:20
    1st and last 15 meters of each 50 fast
    use fins if you have them

    Recovery Set:
    4 x 50 swim no equipment on 1:00

    DIVE 50!

    Easy 50

    The End
    Commentary: 29.1 is mucho grando better than last week! A very solid time! Stuck to my strategy of resting 3 heats and then going in the last and 4th heat. What a difference 3 extra minutes make. I had a strong finish.

    Today I got a massage (Massage Envy). Then I went to Baylor but alas, no Sunday paper!! Today would have been a good multiple insert haul - Red Plum, Smart Source, AND a P&G coupon insert.

    I lifted weights for slightly over 1 hour.
    My plan this week:

    Sunday - sprint swim/massage/Baylor weights
    Monday - off
    Tuesday - swim
    Wednesday - off or light vasa day
    Thursday - swim
    Friday - swim or vasa day (to Colorado!)
    Sat/Sun/Mon Labor day - "off" in Colorado!

    A bit loaded during the week, since I don't plan on doing anything in Colorado. We are intent on conquering the beginner level trail called "Lily Pad" (could also be called Lily Pond). We didn't quite make it last time. I suppose you have to first conquer Lily Pad before conquering Mt. Everset.

    Michelle's Random Tip on Making the Most of a Bring-Your-Own-Sidedish Party:

    If you are not a very good cook like me, it is always a bit stressful to figure out what to bring. I find it is just better to buy pre-made, and get something GOOD. Not a crappy veggie platter or the cheapy pepperoni & cheese plates. There will already be 3 others of each brought by someone else. Usually a young bachelor.

    Now, it might be racial profiling, but if I bring anything asian, or asian-inspired, then all of a sudden everything thinks it's something good just 'cause I brought it. It's like when I yell, this has good fung shei! And even though I have no idea what I am talking about, and I meant it as a joke, everyone seems to think I am serious and feel the harmony of furniture placement. Folks, it still amazes me how people fall for that line when I say it!

    So if you are of German descent, or Italian, or Greek, etc...bring something inspired by your heritage, even if you bought it pre-made!

    If it is a large party, like DAMM's 30th anniversary party will be, and it is a come & go type venue, I suggest arriving 1/2 hour LATE. but no later than 1 1/2 hours past the initial start time. You want to arrive at the OPTIMAL time. That is when most of the food has arrived (along with the accompanying friend who brought it), but not so late that the good stuff is all gone. And in the event you are a young bachelor reading my blog and arriving with your veggie platter, you can quickly hide it on the table with all the other stuff, and only with the minimal amount of people will it register that you brought a staple crappy item for the buffet spread. I shoud say bachelorette, since that is me I am talking about, sans a few decades, heh heh!

    I am thinking some gourmet spring rolls with do nicely on the buffet table........

  15. Sarasota Y Sharks Masters 5:30 AM Workout 08/29/11

    by , August 28th, 2011 at 05:49 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 1:45 1:30
    1 X 250 4:00 -
    Three rounds. Round 1 interval left, rounds 2-3 right.

    1 X 200 kick 4:30
    6 X 50 kick 1:10-25 fast/25 easy
    1 X 100 swim

    3 X 100 2:00
    1 X 200 IM 3:30
    Two rounds.
    100's: 1: 50 fly/50 back 2: 50 back/50 breast 3: 50 breast/50 free

    1 X 500 6:40
    5 X 50 :45
    1 X 400 5:20
    5 X 50 :40
    1 X 300 4:00
    5 X 50 :35

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  16. Fine tune workout, Sat 08/27/11

    by , August 27th, 2011 at 11:10 PM (Chowmi's Blog)
    Today I swam on my own; I felt I needed to fine tune without anyone pushing interval or speed on me.

    Warm up:
    500 free/back/free/breast/free

    Kicky set:
    8 x 25 kick with shoes - all strong
    8 x 25 kick regular odd fast
    8 x 25 kick with fins alt back/fly

    Emphasis set:
    2 times thru, start from the middle of the pool, emphasis is on turns

    Relaxing set:
    4 x 50 IM order drill/swim

    The End
    Yesterday I did about 30 minutes of resistance stretching/regular stretching.

    And also yesterday, an example of how I periodically fall off the bandwagon, but balance it out with good eating other days: I was in a super junk food mood, so I had 2 bowls of big puffy cheetos, 1/2 bag of Swedish goldfish, 6 gourmet malted milkballs, and about 10 hard coffee candies for dinner. It was a total junk food meal. I feel so re-set and my normal self after doing that. Sometimes you just need a total junk food fix and nothing else will do. Just don't do it the night before your big swim meet!

    Today was the grand opening of the Lakewood Dojo. I took my girls to karate class and it was fun to see a lot of the other families. Kind of like going to a masters polar bear New Years Day swim and seeing everyone at practice. That evening, I took Helen back for the party. And this is where it's important to read above what I ate on Friday night, so you wouldn't be mislead in wondering how I could pass up on all that free food at the party.

  17. Fri & Sat., Aug 26-27

    by , August 27th, 2011 at 10:12 PM (The FAF AFAP Digest)

    P90X, 60 minutes:

    Did the core synergistics workout with my bro. Hadn't done one of these in ages. A nice combo of cardio and core. I substituted bicycles, long arm crunches and V ups for the various planks.

    Ellipse, 30 minutes

    Mini Weights:

    RC exercises
    alternating hammers w/17.5 DBs, 4 x 20
    ? (did some other upper body exercise that escapes me now)


    Extreme Angle Isometrics:

    squat w/15 lb DB, 5:00
    right lunge, 3:00
    left lunge, 3:00
    bicep w/5 lb DBs, 4:30
    elevated push up iso, 1:00

    Insanity Cardio, 40 minutes:

    BIG mistake to do the isos before this workout! My quads were burning right from the start. Insanity is killer - -much harder and faster than P90X. The last two exercises were burpees and push up jacks. Nothing like saving two of the hardest for last.



    I traveled all the way to MN and the pools are closed here too. Feeling slightly jinxed on the pool front. With the taper and time out of the pool, I fear it will take me some time to get back in pool shape. The only pool option appears to be an ancient YMCA. I will decide tomorrow if I want to go ghetto (assuming it is in fact open). In any event, the core and legs have gotten a drubbing. And I'm having a great time with the fam.
  18. 8/27/11 CAST Classic OW Swim - DNF

    by , August 27th, 2011 at 08:19 PM (Fast Food Makes for Fast Swimming!)
    Today was the 5K OW swim in Coeur d' Alene, Idaho. It was a beautiful day, getting up into the 90s in the afternoon, with the water temperature 70-71 degrees. I was all ramped up to compete in my very first ever OW event.

    WOW! This was a totally different monster for me. A HUGE difference from back and forth in a pool.

    It started off as an in the water start, and I lined up next to the fastest USA swimmer in the group of 5K participants (they had the Masters separated from the USA swimmers for scoring). He turned out to be a junior at Seattle University, and a fairly quick one too. The coaches on the side told me to try to hang with him, and I did.

    The race started, and he and I, and another 15 yr. old (or so) girl were together. I was told after the race that the three of us were so far ahead at the first turn that nothing could stop us. Well, nothing sure got a hold of me later in the swim. I had no problem with the swimming portion of the race, but had a real pain in the a** with the sighting for buoys, goggles fogging, etc. Also getting my breathing under control in the cold water was very difficult for a while. I was almost in "panic mode" during the first part of the swim. After the first turn, I settled in right behind the other college swimmer and just let him do the sighting, and I played "follow the leader". I honestly didn't care where he took me, I was just going to stay right on his tail. Apparently the girl behind me had the same plan for trailing me, because once I stopped to clean my goggles, and she plowed right into me! We had lots of waves out on the outer part of the course from passing boats, and this made for difficult navigating. I was occasionally trying to sight for the buoys, but it was tough.

    The final turn for "home" on the first lap was the worst part - directly back in towards the sun, and the buoy pattern was tricky the way they had it along the shoreline to pass near the feeding station (for 10K people), and to go around a point of the beach that stuck out. Worrying about trying to find the buoys so I didn't go on the wrong side of them and get DQ'd, while looking into the sun, eating waves, trying to follow the bubble trail of the college guy, passing the 10K participants (who started 5 minutes before us 5K participants). It just turned into a hellish swim for me at this point. Mind over matter wasn't going to work for me. I was done. I got back to the end of the first lap at 2.5K and climbed out of the water, ending my race with a DNF (since I was signed up for the 5K). Afterward, I was a little P.O'd at myself for not completing it, but that's the way it went! At least I made it safely back.

    I didn't even check my time for one lap, but the guy I was hanging with ended with a 1:20 for his 5K time, so I'm sure I would've been right with him, or at least close by. I wasn't tired, my muscles didn't hurt, and I wasn't cold after my swim. It was just the mental aspect of the swim that I couldn't beat. It takes a very special swimmer to be able to race these OW swims, and I congratulate any and all that swim them. As for now, I'm going to stick with my pool swimming, and competitions. I'll make up the 2.5K that I missed out on today tomorrow at the water park when I go with my family.

    I've attached a couple of pictures from the event, one showing the lake and the nice conditions for the swim prior to the race, and the second one is a group from our Masters teams here in eastern Washington and northern Idaho. (I'm the 3rd one from the right)
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  19. Threshhold workout

    Yesterday when logging my mileage I noted that I was very close to my GTD goal of a free swimsuit—just 6055 more meters to go! Since I was planning on going to lap-swim at Riverbank with a friend this morning anyway, I decided that I would do a swimsuit-threshhold workout that would put me over the top. Here’s how it went:

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

    Descending ladder (FR, w/ a little BK thrown in to help count and reward progress)
    1000, done as 2 x (450 FR + 50 BK)
    800, done as 2 x (350 FR + 50 BK)
    600, done as 2 x (250 FR + 50 BK)
    400, done as 2 x (150 FR + 50 BK)
    200, done as 2 x (50 FR + 50 BK)
    Took 10-30 seconds rest between swims

    With the warmup, that made 4k—2100 left to go. How to break it up—7 x 300? 3 x 700? 10 x 200 (could do some of them IM!) plus 100 wd? Then I remembered that 21 is a triangular number, so I could do a progression—100, 200, 300, 400, 500, 600. There was right around 40 minutes left, which meant I had some leeway to include a bit of stroke and kick. I broke most of those swims into mini-sets—here’s how I structured it:

    100 easy
    4 x 50 kick IM order @ 1:10
    3 x 100 IM pieces @ 1:50 (FL/BK, BK/BR, BR/FR)
    4 x 100 FR/BK halfsies desc. @ 1:45
    500 pull w/ paddles
    4 x 150 FR/K/FR, with kicks done IM order

    The last 600 was at warmdown pace, and the whistle blew just as I was finishing. Perfectly timed!

    So now I’ve earned my free swimsuit, and my GTD page says

    Progress towards goal:

    Congratulations! You have achieved your goal for Go The Distance 2011
    My goal pace: 327.40 miles required as of today to reach my goal by the end of the event
    My actual current pace: 500.03 miles as of today

    I guess I can sit on the couch and eat bonbons now for the rest of 2011! (Or at least for the rest of the weekend!)
  20. Saturday Workout - Back at HSA

    by , August 27th, 2011 at 10:10 AM (Pete's swim blog)
    Its been three weeks since I've been at HSA. After swimming there all summer and suddenly stopping, it felt kind of strange. Finally got the opportunity to thank Brook in person for all his coaching. It made a huge difference for Nationals.


    200 Free
    50 Bk/50 br
    200 Free
    50 Bk/50 br
    200 Free
    100 IM

    400 Free down/Fly drill back
    4 x 100 Kick/Swim IM Order
    400 Free down/Fly back

    400 Pull
    7 x 100 (fr/br/fr/bk/fr/fl/fr)
    400 Pull

    300 Kick
    3 x 100 Free
    4 x 50 IM Order
    300 Pull
    3 x 100 IM
    4 x 50 Free

    200 Cool Down

    (5400 Total)