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  1. Monday Morning IM

    by , August 1st, 2011 at 12:50 PM (Year Three: The Road Back)
    Whew! Today was kind of a brutal way to start the week. It was an IM-oriented workout written by one of our coaches. After taking yesterday totally off, I was hoping to feel a little better today, but the workout absolutely pushed me. I did, however, do all the ladder going up as stroke (albeit wearing my fins). Here's what we did:

    300 Warm-Up
    1 x 450 Kick on 9:00
    4 x 25 Fly (w/ fins) on :40
    4 x 50 Breast (w/ fins) on 1:10
    4 x 100 Back (w/ fins) on 2:15
    4 x 200 IM (w/ fins) on 4:15
    4 x 100 Pull on 2:10
    4 x 50 Pull on 1:05
    4 x 25 Pull on :35
    300 Cool-Down
    Total Meters - 3250

    To be honest, coming down the ladder was supposed to be IM too, but I elected to do it as a pull set. I'm trying to strengthen both my freestyle pull and my endurance in order to compete in my first ever open water swim the end of the month.

    Getting slammed at work - and at home - right now, but I did want to get the workout out for you - in case you want it. Take my word for it though - it will beat you up!

    Swim Workouts
  2. Taper almost over

    by , August 1st, 2011 at 12:24 PM (Pete's swim blog)
    I'll splash around a bit tomorrow and maybe do some more practice dives. Nothing hard. I'm already having trouble sleeping. Usually that doesn't happen until the night before. Probably a good thing... I'll be so tired by the time Wednesday evening rolls around, I won't be able to avoid some deep sleep.


    1000 Warm up

    3 x 100 down easy free/back build, fast, sprint br

    200 cool down

    Did a couple practice dives and called it a day.

    (1500m total)
    Swim Workouts
  3. Sunday, July 31

    by , July 31st, 2011 at 04:29 PM (The FAF AFAP Digest)

    RC exercises
    30 minutes stretching



    700 various

    10 x 25
    odds = shooters
    evens = drill

    1 x 25 burst dolphin kick on back + 25 EZ
    1 x 25 burst dolphin kick from dive at side + 25 EZ
    50 EZ
    1 x 25 fast back kick
    50 EZ
    1 x 25 back spin drill + cruise
    50 EZ
    1 x 25 fast free
    125 EZ
    1 x 25 burst breast fast hands drill
    75 EZ

    Total: 1500



    Still felt sloggish in the water today. I wish I felt a little lighter. But I think it's a combo of taper + many hours in the heat yesterday at Divisionals and team banquet + out of the pool yesterday + late to bed. I was still feeling sloggish at this time in Dec. and March during tapers. But I am not really feeling insanely jittery from tapering. How come? I'm sure I'll get a jolt of nerves when I start packing. I am worrying some -- worrying about not DQing in the 100 fly, worrying about breast kick, worrying I've overtapered for LCM, worrying that my worst events are day one, etc. But I know from prior experience that I needn't worry about worrying. I have absolutely no worries about the first 15 meters underwater.

    I have heard that Jimby is swimming very well at the LCM meet in Cleveland. It must be due to my lucky socks (which he swiped), see below.

    3 more days!

    Oh, Lil Fort did great at Divisionals with 2 big PBs in the 25 fly and 50 free. She dropped a second in fly -- finally decided she didn't need to breath so much. Which now causes me to worry about how many breaths I should take in my 50 fly ...

    Planning on being a slug the rest of the day. This forced laziness breeds ... well, more laziness.

    Updated July 31st, 2011 at 04:43 PM by The Fortress

    Swim Workouts
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  4. Lazy weekend

    Yesterday and today I did easy swims at the Riverbank pool. My friends are back and weíve reclaimed our usual lane, and the water temp has been very nice. Both days I did variations of this:

    1000 lcm warmup:
    200 relaxed free
    200 BK/FR/BK/BR
    200 rev. IM kick
    200 pull
    200 rev. IM d/s by 25

    A few 50s drill

    100-200 warmdown + play

    Itís been beautiful though warm here in New York. Everything is very leafy and tropical. Summer weekends tend to be laid-back anyway, as lots of people are out of town. I have been enjoying having a reason to be super-lazy this weekend. I am looking forward to actually working out again once the tapering and meet are all done, but itís nice to have a break from that so that working hard seems desirable again.

    My events in Auburn are:

    • 800 FR: Iíve only swum this twice before, ever. My best timeó11:30--is from the Middlebury meet last year. Iím hoping to beat that here.
    • 400 IM: My PR in my current age-group is 6:22; my masters (and lifetime) PR is 5:57. I imagine Iíll swim somewhere in between those two times hereóIíd like to get as close to 6 as I can.
    • 50 Breaststroke: This event is all over the map for me. I swam a 41.10 in this event last year. My masters PR is a 37-high. Getting in under 40 would make me happy.
    • 200 Backstroke: I swam a 2:55 last year; I think my masters best is a 2:52. Iíd like to get as close to 2:50 as I can. I need to be brave about taking it outóIím very (too) comfortable negative-splitting my 200s.
    My swim schedule for the next month is pretty packedóhereís what the next month looks like:

    Wednesday-Friday, August 3-5: USMS LCM Nationals, Auburn, AL

    Saturday, August 6: USMS 5K National Championship, Coney Island, Brooklyn, 5:45am check-in, 7am start

    Saturday, August 13: USMS 2-mile Cable Championship, Lake Placid, NY, 8:30 check-in, 10am start

    Saturday, September 3: Lake Quassapaug (Middlebury, CT) swims (3m, 1.5m, .5m) 7am check-in, 8am start
    I might also add one more event in there, the weekend of August 20/21. Iím considering going down for one day of the Terrapin meet. If Iím in NYC, thereís a fun open-water swim that Sunday that I could do. I could conceivably do both. Or I could just relax and have a weekend off! Iíll wait until Iím back from Auburn to make up my mind.
  5. 28.39 and 28.28 for the pile!

    by , July 30th, 2011 at 11:38 PM (Chowmi's Blog)
    Drumroll please!

    28.39 prelims
    28.28 finals

    Well, at least I did my season best in finals! Whew! I was next to the heat winner and thought I really did bad until I looked up. Respectable time. Nothing great. At least I looked good on internet TV!

    A bit of a spruce goose dive, the right arm swing is a function of the "collapsing" of my left stroke underwater and other general collapsing problems when I am tired. But I can tell it was so much better than prelims. Which just goes to show an extra 4 hours rest was critical - I never swim better in finals (as a masters swimmer, I pride myself on excellent prelim swims), usually 2-3 tenths worse.

    It's at the 1:34 mark, right after the women's 1500 and I am in the first (D) final heat, lane 6, silver cap and goggles in finals.

    I was very tired. Usually I can win to the 25, and then hang on. Today, I could barely get to count 6 (12 strokes) before I was gutting it out.

    Why am I so tired?
    Why am I still collapsing?
    Why am I so bloated?
    Why am I asking so many rhetorical questions?

    Strategy for next week: If I felt this tired, even after taking it easy in the water, then when in doubt, rest more! So for this week, i'm only going to swim twice and go really easy. Then just show up next Sunday for the meet!

    In other news, see me & the girls on Kennywood youtube!

    [nomedia=""]‪Kennywood Park Roller Coasters‬‏ - YouTube[/nomedia]
  6. Workout from 7/30/11 - when math goes wrong

    Today I was swimming on my own as usual but tried to do a provided workout. I totally messed it up. I wanted to change the 10x50 to a 12x50, and wound up doing 24x50. I thought it was taking an awfully long time, but I attributed that to the fact that I was doing drill. It wasn't until later in the workout that I realized I'd actually done twice as much as I was supposed to. Dumb, dumb, dumb.

    Workout (as it was written): 2900 yards

    200 Swim
    200 Kick
    200 Pull

    10x50 drill/swim - odd free, even stroke

    2 x200 dolphin kick on back

    10x100 - odd free, even stroke

    200 kick w/ board and fins

    4x50 warm down

    Workout (as I did it): 3200 yards

    200 Swim
    200 Kick
    200 Pull

    24x50 Drill/ Swim
    odd free
    even stroke

    2x200 dolphin kick on back with fins

    odd free
    even stroke

    200 kick w/ board and fins

    4x50 warm down
  7. Solo @ FSU

    by , July 30th, 2011 at 09:35 PM (Workout Swimmer)
    Love swimming @ FSU - geothermal cooling - water temp is 79-80 even in August! Makes swimming on my own so much easier. I'll probably go back over there tomorrow for an easy 2000 on my own too. Did quite a bit today, can't get too tapered, or I won't swim my 400 well on Saturday.

    300 back/free
    10 x 50; 5 on :60, 5 on :50
    4 x 400 stroke/free, drill-swim by 25's IM order - the freestyle one was DPS with the Tempo Trainer
    4 x 100 kick on 2:30, no toys
    100 easy
    8 x 100 on 1:40, holding under 1:30 for all, used pull bouy and paddles on last 4
    100 easy
    16 x 50, alt free & stroke by groups of 4 on :50 & 1:10
    800 steady state w/Tempo Trainer
    100 easy

    Total: 5500 LCM

    Really hate how 200 measly meters of fly makes my rotator cuff & tricep hurt on the right arm. Poo - how am I ever going to get better at it, when even a little bit of it hurts me?
  8. Saturday Workout

    by , July 30th, 2011 at 09:19 PM (Pete's swim blog)
    Worked on dives today. Getting better at surfacing and getting going quicker.


    400 Free
    400 IM Kick down/Drill back
    200 Free
    4 x 100 Pull

    7 x 50 From dive - sprint 25/25 easy

    (1750m total)
    Swim Workouts
  9. Workout from 7/28/11

    Here's a 3200 yard workout I did the other night. I came up with it while I was still doing the warm-up, but I liked it.

    200 Swim
    200 Kick
    200 Pull

    300 IM

    12 x50 descending

    6x100 descending

    3x200 descending

    300 IM kick

    200 Easy
  10. Saturday

    by , July 30th, 2011 at 05:55 PM (Swimming, Life, and Other Stuff!)
    I ended up swimming at the MOnon Center with a couple good swimming buddies. I'm not sure if there was a written workout or not, I got there late and started where the other two were and added 1K at the end.

    **3 X (2 x 50 @ 1:00 and 100 @ 2:00 Kick)
    **3 X (2 X 50 @ :50--100 @ 2:00--2 X 50 @ :55--100 @ 1:45--2 X 50 @ 1:00) 1st Free, 2nd Pull, 3rd IMO with the 100's IM
    **8 X 75 Free @ 1:10 interval
    **4 X 75 Kick @ 1:30 no fins
    **500 Freestyle Swim
    **50-100-150-200 Free w/ :10 rest inbetween fairly hard

    4,000 scy

    We are building custom shutters for the house today. I found the shutters I wanted on a house in another neighborhood not so far from here. I guess the builder assembled them per the home-owners design so we can't really go anywhere to purchase them. I will be sure to post a pic of our handicraft when the project is complete. I hope they look good, it's lots of work!
    Tomorrow I plan to drive up to Chi-town and visit my son. Hopefully I'll get up early enough to get a little jog in before I go!!
  11. Saturday On My Own

    by , July 30th, 2011 at 04:26 PM (Year Three: The Road Back)
    With no lake swim set up for this morning, I elected to swim early on my own instead of waiting for the 10am team practice. What I decided during the night was to re-swim the 30-minute swim we did on Tuesday, as I wasn't really happy with my result. Of course, that's easier decided in a nice, warm bed than in the crisp, not-really-cool water of the YMCA. So, while I had planned to do a warm-up, kick set, then start the 30-minute swim, what I did was actually a bit different. Here's what my workout ended up being:

    400 Warm-Up
    10 x 50 Kick on 1:00
    5 x 50 Drill/Swim Fly on 1:00 (w/ fins)
    5 x 50 Drill/Swim Back on 1:00 (w/ fins)
    1 x 100 Easy Kick
    4 x 50 Drill/Swim Free on 1:00
    3 x 100 Fist Drill/Free by 50 on 2:00
    1 x 2000 Free - did in 30:00.07 (on my watch timer)
    500 Cool-Down
    Total Yards - 4500

    I did many more drill/swims than I had originally intended while talking myself into the long swim. What I ended up deciding was that instead of doing a "30-minute swim", I would swim a straight 2000 yards and see how long it took. I picked 2000 yards because that's what I was hoping to swim (SCY) in 30 minutes. When we did the swim last Tuesday, my 30-minute distance ended up being 1725 LCM. That I hit the wall and turned off my timer at 30:00.07 for my 2000 yards made me pretty happy today. The other thing I noticed is that I had enough energy at the very end (knowing it was the very end) to actually speed up my last 50 - and especially my last 25 into the wall. Happy with that too.

    The other thing that was really obvious is just how many more flip turns are required in SCY than LCM. It seems stupid to say it, but I was not ready for the walls to be there. Guess I've gotten used to doing the LCM set-up. Huh....

    Just received a text that an open water group is swimming tomorrow morning. Sundays are typically my total day off, yet I will admit that I'm tempted to go. Probably won't go.... just not totally sure.

    I was also completely excited to see that the Miami Redfin Masters fall meet is finally up! The pool at Miami University is totally awesome and that meet last year was a great meet for me. I was hoping the date wouldn't conflict with the GRIN Fall Classic - and it DOESN'T!

    Today is definitely a good day!

    Hope yours is going great too. Enjoy your swims!
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout -08/09/11

    by , July 30th, 2011 at 10:12 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 100 2:00 1:45
    1 X 150 2:45 2:45
    1 X 250 4:45 -
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick -

    12 X 50 swim/choice 1:10
    odd; easy even: fast

    8 X 50 kick 1:20
    25 moderate/25 fast

    1 X 400 7:00 6:00
    1 X 200 4:00 3:20
    3 X 100 2:00 -
    Round 1 IM-interval left
    Round 2 free-interval right

    WARM DOWN: 4 X 50 easy 1:00

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

    by , July 30th, 2011 at 10:09 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 50 1:00 1:00
    2 X 100 2:00 1:45
    1 X 200 3:45 -
    Two rounds. Round 1 interval left, 2 right.

    4 X 100 kick 2:30
    6 X 50 kick 1:15
    50's: 25 fast/25 easy
    1 X 100 easy swim

    1 X 200 50 stroke/50 free 4:00
    4 X 50-1 of each- 1:15
    Three rounds. Short break between rounds.

    12 X 50 1:15 choice
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout -08/05/11

    by , July 30th, 2011 at 10:05 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    6 X 100 free 2:00
    3 X 100 kick 2:30
    1 X 100 free 2:00
    4 X 100 IM 2:15
    6 X 50 kick 1:15

    8 X 50 1:10
    2 of each stroke

    4 X 250 IM 5:00
    Rotate 100 of each in IM order through 4 swims.

    2 X 50 free-moderate- 1:00
    1 X 100 free-build- 2:00
    1 X 200 free-fast- 4:00
    Two rounds.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout -08/04/11

    by , July 30th, 2011 at 10:02 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 2:00
    1 X 400 7:00
    3 X 100 1:45
    1 X 300 -

    4 X 100 IM 2:00
    6 X 50 kick 1:15
    3 X 100 IM 2:00
    4 X 50 kick 1:15

    1 X 300 5:00 4:45 4:30
    1 X 200 3:20 3:10 3:00
    1 X 100 1:40 1:35 -
    Three rounds, round 1 intervals left, 2 middle, 3 right.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -08/03/11

    by , July 30th, 2011 at 09:59 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    8 X 50 1:00
    4 X 100 1:45
    6 X 50 kick 1:15
    3 X 100 kick 2:30

    10 X 50 free 1:05
    #3-6-9 are fast

    1 X 400 6:40
    4 X 100 1:40
    1 X 300 4:40
    3 X 100 1:30

    1 X 100 IM 2:00
    2 X 50 stroke 1:15
    1 X 100 easy free 2:15
    Two rounds

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout -08/02/11

    by , July 30th, 2011 at 09:57 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    I'll be away at Nationals but will go ahead and post my workouts for next week and into the following week. Thanks.

    WARM UP:
    4 X 100 free 2:00
    4 X 50 kick 1:15
    4 X 100 IM 2:00
    4 X 100 kick 2:30

    4 X 50 1:15
    1 x 100 easy free 2:30
    Three rounds.
    50's: Round 1: fly, 2 back, 3 breast.

    8 X 200 free 3:00 or 3:30
    Pull or swim
    Descend in pairs

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  18. July 29, 2011 - Aquasol Friday

    by , July 29th, 2011 at 11:34 PM (Swim like an Orca, but faster !)
    Aquasol No Coach

    Warm 2x100FR, 200IM drill, 150 k

    3x100FR on 1:30 (1:18)
    4x50K w/fins FR on 1:00 (500/1050)
    8x75 FR Pull on 1:15 (:55-:58) (600/1650)
    3x200 IM on 3:40 (3:00) (600/2250)
    10x25 fly on :45 (first 2 were :12, then slowed to :18) (250/2450)
    5x100 K Monofin Frt/side/bk/side no board (500/2950)
    250 cool

    I don't remember where this one came from, I wanted to get an older workout, but work got in the way. I haven't done 200IM's in awhile, so it was painful after the pull set. Im getting more fluid with the monofin, and its been awesome for the fly and BK UW.
  19. Shopaholic!

    by , July 29th, 2011 at 08:12 PM (Swimming, Life, and Other Stuff!)
    I left the nest early to head down to the Lululemon store opening! I wasn't disappointed and spent more $$$$ than I care to mention!
    Today was an easy, stretchy swim. I may drive down to Louisville in the morning for a LCM meet. The meet was scheduled to be at Lakeside, the outside quarry pool. Due to the heatwave we're having here the water is over 90 degrees so they've moved the meet to the Ralph Wright University of Louisville Natatorium. I love that pool! I'd really like to do a 1500 in there. If I'd known they were doing this I would have taken it a little easier this week. Right now I'm thinking if I wake up and feel motivated I just may drive down for 1 day of the meet. Time will tell.

    **600 Warm-up Swi
    **200 Pull / 200 Kick / 200 Swim / 200 IM
    **10 X 50 rotating freestyle drill @ 1:00
    **200 freestyle moderate
    **75 / 50 / 25 of each stroke w/ :10 rest between
    **4 X 75 Free @ 1:20 interval
    **100 Butterfly stretchy


    I jumped in the home pool and cleaned the side-walls while enjoying a Two-Hearted Ale!
    1 week of summer vacay remaining!
  20. SArasota Y Sharks Masters 5:30 AM Workout -08/01/11

    by , July 29th, 2011 at 08:07 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest Workout

    WARM UP:
    4 X 100 2:00
    4 X 50 1:00
    3 X 100 2:00
    4 X 50 1:00

    4 X 50 kick 1:20
    1 X 100 easy swim

    10 X 50 1:20 choice
    1-2: moderate
    3-4: build
    4-5: 25 fast/25 easy
    7-10: warm down

    Swim Workouts