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  1. Wednesday, 9/14/11

    by , September 14th, 2011 at 05:39 PM (A comfort swimmer's guide to easy swimming)
    Felt pretty good today even though there is still a bit of soreness in my lats.

    Warm up
    400 choice w fins
    - alternated free & back by 100's

    Drill Set
    50 scull/50 smooth/25 fast /25 smooth
    50 fist/50 build /25 fast/25 smooth
    50 1-arm/50 strong/25 fast/ 25 smooth
    - did this set with snorkel

    Main Set
    6 x 100 /1:30 free
    - went 1:21-1:23 on these
    6 x 25/45 fast back
    - did odds off the blocks, all with 8-10 sdk before breakout. times were 17-18
    4 x 100/1:25 free descend
    - went 1:21-1:20-1:20-1:18
    4 x 25/50 fast fly
    - did odds off the blocks, all with 8-10 sdk before breakout. times were 16-17
    200 smooth

    600 back, w/fins & paddles ns
    - used catch paddles. went 9:35 for this.

    Warm down
    100 easy

    Total: 3000 yards
  2. Taking it easy

    I was feeling indulgent this morning, so instead of a workout I just did a little stretch-out swim at the Y—shared a lane with one of my friends, but did my own thing:

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

    6 x 50 @ :45, desc. 1-3 and 4-6

    600 warmdown (150s, 150k, 150p, 150s)

    Then I decided to take advantage of the fact that I was at the Y and relax in the sauna. Afterwards I went upstairs for a nice long stretch—about 45 minutes in the stretching room. It felt very luxurious. Cool all the stuff I have time to do when I cut my workout short!

    This afternoon I went to my chiro/ART guy for some work on my neck, and now it feels miraculously pain free. I hadn’t seen him in over a year. Funny thing, as soon as I told him I’d swum a 10k this past weekend, he said “Oh, out at Coney? I heard it was really rough. Have to sight a lot?” Turns out he’d seen another swimmer from the race and she’d given him a full report. It’s a small world sometime, even here in the big city.
  3. Sarasota Y Sharks Masters 5:30 AM Workout -09/15/11

    by , September 14th, 2011 at 04:28 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    4 X 50 descend 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    3 X 100 kick 2:15
    6 X 50 kick 3 on 1:00 3 on :55

    1 X 100 easy 2:00
    3 x 50 fast 1:15
    Four rounds, all choice.

    1 X 150
    1 X 200
    Four rounds.
    Interval is 2:30 or 2:45 on both distances.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  4. Wed Sep 14th, 2011 LCM

    by , September 14th, 2011 at 04:08 PM (Ande's Swimming Blog)
    Wed Sep 14th, 2011 LCM

    Subscribe to Ande's Swimming Blog

    Mon Sep 12 doubled but didn't blog 2nd WO
    Tue Sep 13 trained SCY, IM day,
    main set was 4 rounds of (one each stroke)
    025 fast on 45
    050 fast on 1:30
    075 fast on 2:15
    100 fast on 3:00
    400 (something )
    (felt tired and slow, legs were shot from kicking on Mon)

    Whitney Coached
    UT, main pool LCM
    6:00 - 7:30 dove in 6:10ish (got delayed by paperwork at check in desk)
    wore training jammer
    swam with Mike, Todd, Tyler, Kellie, Jim, Ned, & Larry

    assigned 400, 200, 400

    Main SET: scy

    4 x 100 on 1:20 made it
    rest 1:00
    100 IM fast went 1:15?
    rest 1:00

    6 x 100 on 1:20 made it
    rest 1:00
    200 IM fast went 2:35 or 6
    rest 1:00

    8 x 100 on 1:20 made it
    rest around 2:00
    400 IM fast went 4:24is
    rest 1:00

    assigned 6 x 150 with fins on 2:15
    did 100's k strong with a board
    went 1:36ish on several then rested a few minutes and went 1:28 on last one

    150 easy

    50 fl fast
    went 28.3
    Swim Workouts
  5. Wed 9/14/11

    by , September 14th, 2011 at 12:35 PM (The Labours of SwimStud)
    Wrote up what I thought would be a challenging workout...but it was harder than I thought. I put this down to running a hard 10K Saturday and being left a little short on depth of energy...or I may just be way out of shape as I have missed the best part of 4 weeks of swimming, although I did run, elliptical and rode the bike as a keep fit plan.

    Warm Up
    600 Easy FR
    10 50 Fin Kick Hard 1:15 (Held :45's)
    200 Easy Free

    Main Set
    5 time through

    150 Fulcrum Swim 2:45
    100 Pull 1:45
    50 Fast 1:00
    My GOAL intervals were 2:15, 1:30 and I felt a bit deflated at what I managed but I still feel I'm recovering from the run...I guess I'll know soon enough.

    10 x 100 FR Snorkel and Paddles 1:40
    I had written down 1:25's for this set but I got nowhere near and had to fight to hold 1:40.


    200 Easy FR

    So I'm trying to keep my ego out of this for the moment and not look back at my faster swims because I'll get too deflated. I'm hoping I'm a just bit rusty, out of shape and a bit tired...
  6. Sprint Wednesday (Kind of)

    by , September 14th, 2011 at 11:50 AM (Year Three: The Road Back)
    Since yesterday wasn't completely a Distance Tuesday, it only made sense that today wouldn't be a typical Sprint Wednesday. There was both sprint work and pace work in today's workout.... all in all, a really good one. Here's what we did:

    400 Warm-Up
    1 x 200 Kick on 4:00
    4 x 100 Kick on 2:00, 1>4
    8 x 25 Free on :35, odd: Hard/EZ; even: EZ/Hard by 12.5
    4 x 50 ALL OUT Free on 3:00 (:34, :34, :34, :33 from push)
    4 x 50 Recovery Free w/i 3:00 interval
    4 x 100 Free pace on 1:40
    4 x 100 Free w/ rotating Fast 25 on 1:50
    4 x 100 Free pace on 1:40 (I kicked these)

    4 x 100 Free w/ rotating Fast 25 on 1:50
    200 Cool-Down
    Total Yards - 3400

    Not too bad. I was a bit bummed that I couldn't seem to get under :34s on the 50s, but then managed to squeak out a :33 on the last one. I keep having to remind myself to add a slight glide even when sprinting. It seems to help set up a stronger pull.... but I still need to play with it and really get it to be second nature. Ah well... that's the thing with swimming... always learning.

    My only bummer thought today is that my FLOG is mad at me that I haven't "picked up the pace" to meet my goal yet. Granted, I'm only behind by less than 2 miles (which is one extra workout), but still.... every day I have to be told.... Really? Actually, I'm thinking about revising my Goal distance down from 625 miles to 600 miles because I am anticipating doing more biking on the weekends, which may limit the extra swim. Not sure yet. Guess I'll keep going as is for right now and just let my FLOG be upset. Who else treats their FLOG like a real person?

    Enjoy your swims today!
    Swim Workouts
  7. Wednesday, Sept. 14, 2011 5:00am

    by , September 14th, 2011 at 10:20 AM (Fast Food Makes for Fast Swimming!)
    Well, I went in this morning with a great workout in mind, but I just wasn't feeling good enough to finish it. I think I'm catching whatever my kids have caught from the first few days of school. They're sick, and now I'm not feeling great.

    200 Free
    100 Kick
    200 Pull

    4 x 100 IM @ 1:30 sluggish...1:21s/1:22s
    3 x 200 IM @ 3:00 same...2:40-2:45s
    bailed on the next part:
    2 x 300 IM & 1 x 400 IM

    and did with the masters group:
    4 timed 3:00 swims, 1 of each stroke (Free, Fly, Back, Breast)

    Free made ~270 yards
    Fly made ~235 yards
    Back made ~230 yards
    Breast made ~220 yards

    This was good for me. I went for max distance in the 3:00 time and did pretty good.

    200 EZ and out
    2700 Yards
  8. IM/Kick day

    by , September 14th, 2011 at 09:04 AM (Pete's swim blog)
    Just Dave M and myself today. No drag suit. Current drag suit completely fell apart yesterday. I'll be without one until I can get a new one ordered. Water getting warmer but a cold front moving in should keep it from getting too warm. No power hour today but might as well have had one. Lots of IM and kick. Timed IM felt great. Completely botched the last flip turn but I still managed a 2:36. Not my fastest but it probably would have been if I didn't miss the wall and have to accelerate from a complete stop. The latest swimmer magazine article on fly helped out a lot. I'd have never worked down to a 2:40 IM on the main set without some of the tips and advice I got from reading it yesterday. Still can't kick IM below a 3:30. Had to change it to br kick but I did make the final 3:10.


    500 Warm Up

    200 Free - 3:00
    200 IM - 3:15 200 IM Kick - 3:45
    200 IM - 3:10 200 IM Kick - 3:40
    200 IM - 3:05 200 IM Kick - 3:35
    200 IM - 3:00 200 IM Kick - 3:30
    150 Easy

    200 IM - 2:55 200 IM Kick - 3:25
    200 IM - 2:50 200 IM Kick - 3:20
    200 IM - 2:45 200 IM Kick - 3:15
    200 IM - 2:40 200 IM Kick - 3:10
    100 Easy

    200 IM Timed - 2:36

    100 Cool Down

    (4450 Total)
    Swim Workouts
  9. Made it thru the workout

    by , September 14th, 2011 at 07:30 AM (Mixing it up this year)
    Nothing special today but did need to do some fly.

    500 Free
    500 Fly kick w/fins streamline
    10x50@1:00 Fly drill w/fins 25 underwater recovery/25 skull drill yes I made these on a minute
    5x200@3:00 Free w/paddles & bouy
    5x100@:15R Free with easy arms and over kicking

    Total 3000 yards
  10. I'm No Dara, Tuesday, Sept. 13

    by , September 13th, 2011 at 09:51 PM (The FAF AFAP Digest)

    600 various

    9 x 50
    3 x single arm fly/single arm back/SSR drill

    3 x (10 x 25 back shooters w/MF @ :30)

    200 EZ

    5 x 100 IM drill @ 2:00

    100 EZ

    Total: 2600

    Stretching & Foam Roller, 30 minutes


    I must be getting old. I can't even do two days in a row of drylands without feeling hammered. I was very sore today and so just did the scheduled recovery workout. I'm not sure whether to work through it or take a recovery week wrt weights right now, but I'm inclined to do the latter. And I'll probably shift my lactate workout from tomorrow until Friday depending on how I feel tomorrow.

    Seems like I frequently get overzealous wrt drylands. Will I ever learn? I expect to be sore, but it's not particularly smart to do them back to back. Is it impossible for a master's body to adjust to that?

    I'm also pretty sure the high rep lower weight upper body exercises are harder for me than the low rep higher weight ones I was doing last season. Shoulders feel more fatigued.

    On other news, Fort Son seems happy and starts freshman week orientation tomorrow. He's probably ready for the year to start since he's been on campus since his freshman trip ended Sept 8. My girls have started their fall sports. My skinny sprouting Lil Fort is doing cross country for the first time, and reports loving to run in the woods. She was also all smiles after her first swim team workout yesterday. Mini Fort is swimming and erging this fall to prep for high school swimming and winter crew training.

    Here's another swimming dryland that Q and Jazz can mull over:

    Updated September 13th, 2011 at 11:28 PM by The Fortress

    Swim Workouts
  11. Tuesday, 9/13/11

    by , September 13th, 2011 at 05:27 PM (A comfort swimmer's guide to easy swimming)
    Swim went well this morning! I started out a bit sore (from yesterday's gym workout?) and stiff but after warmup was ok.

    Warm up (750)
    300 swim
    - 150 free/150 back
    3 x 100/1:35
    - swam free, went ±1:20 on these
    3 x 50/50
    - Swam back, went ±40 on these

    Fly Set with fins(500)
    4 x 50/1:20, try to go 10y underwater off walls
    - 35-37 on these
    4 x 25 as 4K/1Pull
    2 x 100/2:00 #1-50 fly/50 free; #2- 25 fly/75 free
    - 1:16 on both

    4 x 50/1:00 with variable speeds counting strokes (ez, mod, strong, fast)
    - #1 - :43 & 31 Strokes, #2 - :38 & 32 Strokes, #3 - :35 & 34 strokes, #4 :32 & 37 strokes.
    Main Set:
    10 x 100 free as 1/1:25, 1/1:30, 1/1:35, 1/1:40, 1/1:45 1st 100 is the slowest and 5th being fast of each round of 5
    - was 1:20-22 on these.

    2 x 100 with snorkle (hold board in front)/2:20
    - 1:58, 1:56
    2 x 100 choice/2:00 then 2:20
    - on back in streamline, 1:54, 1:52

    Warm down
    150 easy back & free

    Total: 3000 yards
  12. Sarasota Y Sharks Masters 5:30 AM Workout -09/14/11

    by , September 13th, 2011 at 04:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 150 2:30
    3 X 100 1:40
    2 X 200 3:00
    3 X 100 1:30
    4 X 50 descend 1-4 1:00

    1 X 200 kick followed by 100 easy swim

    4 X {3 X 50 1:15
    Swim each round as 2 fast/1 easy all choice.

    16 X 25 :30
    #4-8-12-16 are easy

    9 X 100 1:50
    Alternate: IM-stroke-free by 100

    5 X 250 pull 3:20

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout -09/14/11

    by , September 13th, 2011 at 04:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 150 2:30
    3 X 100 1:40
    2 X 200 3:00
    3 X 100 1:30
    4 X 50 descend 1-4 1:00

    1 X 200 kick followed by 100 easy swim

    4 X {3 X 50 1:15
    Swim each round as 2 fast/1 easy all choice.

    16 X 25 :30
    #4-8-12-16 are easy

    9 X 100 1:50
    Alternate: IM-stroke-free by 100

    5 X 250 pull 3:20

    WARM DOWN: 4 X 50 easy 1:00

  14. Tuesday stroke day 09/13/11

    by , September 13th, 2011 at 03:27 PM (Chowmi's Blog)
    A pretty good turn out and more people coming back to the noon workout.

    SCM, Baylor Fitness Center
    Jenn Christensen coached

    400 warm up

    Warm uppy set:
    8 x 100 on 2 min
    IM order
    25 kick/25 build/25 easy

    Pull lots of yardage set:
    2 x 200 on 3:00
    4 x 100 on 1:30
    8 x 50 on ???
    ==> a big no.
    did the 200's and 100's as kick on back with fins, made the intervals
    held 2:43
    held 1:21 to 1:25
    easy 4 x 50 swim while waiting for everyone else to finish the 8 x 50's

    Main IM Set:
    5 times thru:
    50 stroke smooth on 1:00
    100 Im strong on 1:45

    I did a challenge 100 fly set:
    50 easy back
    100 fly 1:23
    2 x 50 easy back/free
    100 fly 1:19
    3 x 50 easy back/free
    100 fly 1:17

    3 x 50 easy swim

    The End
    For some reason, many people started leaving during the pull set. I ended up with my own lane so I decided to do 100's fly. It is rare to get to completely customize a fly set; so even though I wasn't super ready, I did the entire 100's fly. If you wait until you're ready, you'll never be ready.

    I bought an American Airlines gift certificate today. We will see how well these work. I plan on using it to buy my Omaha ticket. Flight schedule is UP!

    Let's see if I can upload these links correctly. After Mesa SCM Masters meet, here are the next two local USA A meets I will enter one day each.

    This one I will probably enter
    100 back
    50 free
    100 fly

    This next one the order and days totally suck. I am not missing my kids activites and fighting rush hour traffic for the 50 free on Fri. And I swam this meet last year and waited around forever for the stupid 100 free on Sat. So it looks like the 100 fly and 100 back are my best bet on Sun.

    Updated September 13th, 2011 at 03:34 PM by chowmi

  15. Gentle morning workout

    This morning I swam at the Y with Rondi and Hannah. We had our own lane for the entire workout, which was nice. Here’s how it went:

    1000 scy warmup

    5x thru
    400 FR fast(ish)
    100 CH easy
    :30 rest

    500, prime-numbered lengths kick, everything else FR

    mathy stroke 500: lengths that are multiples of 3 = BR; multiples of 4 = BK, multimples of 7 = FL

    500 pull / warmdown

    I did most of the workout at easy-moderate pace--I still have some soreness and some neck pain from the swim on Sunday. As always, it was fun to share a workout with friends and have someone to giggle with between sets. I am missing swimming long course at Riverbank—it will probably be another couple of weeks until they reopen.
  16. Distance Tuesday... Sort of

    by , September 13th, 2011 at 11:57 AM (Year Three: The Road Back)
    Tuesday's are traditionally distance days with average workouts being 4000+ yards. Today started out that way... initially. Here's what I did:

    400 Warm-Up
    8 x 50 Kick on 1:00 - even w/o board
    1 x 1000 Free pace on 18:00 Broken at 400 for :30, 300 for :20, 200 for :10, final 100 faster (did last 100 on 1:24)
    8 sets:
    - 1 x 50 Free FAST on 1:00 (did mainly :34s)
    - 1 x 100 Free EZ on 2:00
    3 x 100 Free on 2:30 (supposed to be decreasing breaths per 25 - not so much for me)
    200 Cool-Down
    Total Yards - 3500

    The broken 1000 was written as each segment (400, 300, 200, 100) as a different stroke, but I am doing a 500meter race this weekend as part of a Sprint Tri relay team and wanted to focus on maintaining (and increasing) pace over a longer swim. So... pretty happy with the 1:24 at the end and happy to be able to hold under 1:30 pace over the entire 1000 swim.

    As to the :34s for the Fast 50s. Wish they were faster, but I did give it my all on those and think I may have figured out a slight tweak in my freestyle speedy stroke that might help. Stay tuned while I play with it. There is, I think, more speed work on tap for tomorrow.....

    Then, getting home, I went into "Aquabike training" mode and did 10 miles on the basement bike in 34 minutes. Happy with that too. One of these days, I need to actually get biking outside, but when trying to balance the extra distance with actually getting to work on time.... morning bikes in the basement avoid the problem of overestimating how far I can go in the allotted time. Biking outside will have to be - for now - during those weeks that my girls are visiting their father.

    Enjoy your swims today and I'll check in tomorrow.
    Swim Workouts
  17. Tuesday, Sept. 13, 2011 5:00am

    by , September 13th, 2011 at 09:51 AM (Fast Food Makes for Fast Swimming!)
    Felt like kicking my own butt this morning. 3rd practice over a 24 hour period...loads of fun!


    5 x 100 Free @ 1:30 (held 1:15s)
    4 x 100 Free @ 1:25 (1:12s)
    3 x 100 Free @ 1:20 (1:11/1:12)
    2 x 100 Free @ 1:15 (1:08/1:09)
    1 x 100 Free @ 1:10 (1:06)

    5 x 200 Free Pull @ 2:30 (held 2:20s)

    100 EZ

    2 x 100 Fly @ 1:30 (1:11/1:13)
    4 x 50 Fly @ :45 (:35s)
    8 x 25 Fly @ :30 (:16s)

    For this fly stuff, I had my buddy in the next lane over doing the same thing freestyle, so it kept me going that way. Started hurting halfway through the set.

    8 x 25 SDK on back @ :15 rest

    100 EZ
    3500 Yards
  18. Great Tuesday Workout

    by , September 13th, 2011 at 09:22 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Water temp just below 82... been awesome all week (we are used to 86). Made the last of the 4 400's on 5:00 with my drag suit. The 16 x 75s were supposed to be all free but I went ahead and did stroke/free/stroke to push it a little. Best part was the timed 400. Dave asked me what I thought I would go so he wouldn't chase me too much. I figured a 4:45 would be good to shoot for. 1st 100 was smooth and very fast. Only problem was my goggles were not adjusted quite right and were taking on a little water on every turn. By 200 yds, they were half full and I was having a tough time judging my distance to the walls. Despite a couple bad turns, I was feeling very strong and pushed hard for the second 200. Touched the wall and yanked off my goggles (they were pretty much full at this point) as the clock hit 4:40! Very excited about that. My best meet time is 5:54 so I was set to break that near the end of practice (I had plenty left to go another 100 but was glad to be able to empty my goggles).


    450 Warm up

    400 Fr - 6:00 (5:30)
    400 Fr - 5:45 (5:20)
    400 Fr - 5:30 (5:10)
    400 Fr - 5:15 (5:00)

    50 Easy

    16 x 75 - 1:10 (Stroke/Free/Stroke IM Order)

    2:00 Rest

    400 Fr Timed (4:40)

    16 x 50 Pull - :50 (2 Easy/2 Hard)

    200 Cool Down

    (4700 Total)
    Swim Workouts
  19. Quite sore today

    by , September 13th, 2011 at 07:40 AM (Mixing it up this year)
    I guess I just have to remember what I have put myself thru with both the meet and the weightlifting. Patience is just not my strength.

    500 Free broken
    500 IM broken
    500 Free kick w/fins every 3rd 25 fast (no energy on this today)
    10x100@1:30 Free w/paddles & bouy held 1:22-23 did not feel strong
    200 free kick w/snorkle
    300 Free easy

    Total 3000 yards
  20. Monday Sept. 12, 2011 Aquasol

    by , September 13th, 2011 at 12:03 AM (Swim like an Orca, but faster !)
    Coach Janine

    We almost lost tonights workout with a last minute waterpolo game,
    the director of the YMCA got involved and stopped it. Whew...

    Warm 100FR, 100BK, 150K, 150P (500)
    200 Fly kick w/ board (200/700)
    20x50 First 10 BR w/ Free kick, / Second 10 Fly Kick on 1:00/1:10(1000/1700)
    16x100 BK/FR Alternate BK on 2:00, FR on 1:45 (1600/3300)
    20x75 Pull Breath on off-side (paddles and buoy) on 1:10 (1500/4800)
    200 cool


    Felt good to get some decent yardage in for a change