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  1. Sunday, June 12

    by , June 12th, 2011 at 09:45 PM (The FAF AFAP Digest)

    Warm up:

    700 EZ

    10 x 25 shooters

    10 x 50 w/paddles @ :50
    odds = free
    evens = kick

    Speed Sets:

    8 x burst 25s dolphin kick on belly @ 1:00

    100 EZ

    8 x (25 AFAP + 75 EZ) @ whatever
    4 kick, 4 swim

    8 x 50 fly w/fins @ 100 LC easy speed pace (breathing often) @ 2:00
    -- went 29s
    -- I was having trouble breathing on these. Probably need to start using my asthma medication more regularly given the air quality. Plus, I waited 2 weeks to refill my singulair -- dumb. I hope this improves; hard to do lactate sets otherwise.

    50 EZ

    8 x 50 dolphin kick w/fins @ 1:00
    odds = easy
    evens = fast (went 27-28)

    200 EZ

    Total: 3600



    Took yesterday off. Spent a chunk of the day having Fort Son fitted for his Felt F4 bike and getting bike gear. He promptly went off on a 65 mile ride with Mr. Fort, who pronounced him a natural.

    Made it to the pool today for some speed work. Spent much of the rest of the day at the mall () getting needed items for the vaca -- only 5 days till we leave.
    Swim Workouts
  2. Two months away; Insanity completed

    by , June 12th, 2011 at 08:28 PM (Why I swim . . .)
    Haven't swum since April 18th. Looking forward to going back to NOVA tomorrow!!!

    Completed Insanity (great results!) and then took a week off but ran two times during that week.

    Can't wait to get back into it!!!
  3. Lake side Sunday

    by , June 12th, 2011 at 01:55 PM (Swimming, Life, and Other Stuff!)
    Last night some type of front must have passed through this area because I was greeted by 57 degrees of crisp, breezy sunshine! The lake temperature was posted to have plummeted down from 81to 74....Perfect!
    My friend Beth and I jumped in and enjoyed great water for a 2+ mile swim. We probably would have done the whole 5K but an annoying ski boat kept buzzing around going way too fast in the no-wake zone. This type thing makes me nervous and gets me out of the perfect zen swimming mood very quickly, so we headed back to the dock and settled with what we had.
    On the way home we stopped at the charming "Broccoli Bill's" organic grocery store. We got some yummy cookies to munch on the way home! I also scored some great looking salmon for the grill and a couple delicious peached!
    Happy Sunday !
  4. Slipping out Saturday

    by , June 11th, 2011 at 04:56 PM (Swimming, Life, and Other Stuff!)
    Due to predicted storms this morning we worked out at Monon Center. I had to get up extra early and slip out the back end of my neighborhood due to the 1st annual Carmel Marathon, Half Marathon, and 8K Runs which ended up shutting entrances and exits to Brookshire down for a few hours.
    If I'd realized today was my 6th day in a row I would have stayed home and slept. Truthfully I ended up swimming like I was still in bed. I just wasn't into it at all. Tomorrow morning we're swimming at the lake. I am hoping the Morse proves to engage me a little more than the pool.
    **3 X (400 Free / 200 IM / 100 Free / 50 Free) ? interval
    **300 Kick with no fins
    **8 X 25 kick w/ no fins.
  5. Easy float in the Bath Water Pool

    by , June 11th, 2011 at 02:52 PM (Mixing it up this year)
    Did not do too much today. Did some coaching of the masters swimmers and then the kids came in. I figure I would finish the week with an easy workout. Hoping my elbow will be better by next weekend at the meet.

    5x200@3:30 Free
    500 Free kick
    500 Broken

    Total 2000 yards
  6. Saturday Workout

    by , June 11th, 2011 at 02:16 PM (Pete's swim blog)
    Short course today. Kind of good to go back to the old walls for a while.


    700 Warm up 400 IM/300 Free easy

    4 x 100 Free - 1:30
    600 Kick/Drill/Swim

    2 Times through
    * 200 Kick
    * 4 x 50 Kick - 1:00
    * 200 IM
    * 4 x 75 IM Order (50 Easy/25 Hard) - 1:30

    3 Times through
    * 200 Pull
    * 25 Free
    * 50 Free
    * 75 Free
    * 100 Free Hard

    200 Easy

    6 x 75 - Kick/Drill/IM

    200 Cool Down

    (5700 Total)
    Swim Workouts
  7. One long week!

    Our team just finished a week of free swim lessons while participating in the Swimming Saves Lives program. We had three sessions each night from 5:15 till 8:00 each night. I have to admit that some how it wore me out but it was all worth it! We tried to target children and adults that normally would not have a chance to take swim lessons. I still think that the team had more fun than the students.

    Numerous people have signed up for lessons next week and throughout the entire summer. My favorite comment that I heard was from a man that was so proud of himself that he said he going to take a picture of himself with his certificate and post it on facebook. I recieved numerous hugs and even a note written in crayon that said "I love you."

    What a AWESOME program!!!

    Anyways, I was hoping for a light practice this morning and was what we got.

    400 Mix up
    5 x 50 Br swim
    4 x 50 Br kick
    Alternating Genie drill and holding a weight

    3 x through w/fins
    2 x 150 Fl kick
    1. On back holding a weight
    2. On stomach
    2 x 25 AFAP kick on back

    5 x 50 fly
    4 x 100 back
    3 x 150 breast
    2 x 300 free

    200 w/d


    Just what I needed to finish out a busy work week along with the fun lesson schedule. Genie drill is when you fold your arms in front of you and then just kick breast stroke. The goal is to keep you hips up and head down. You move slow but it works.

    I would love to have a nap but since I have not had one since my girls entered the world I will go on with my regular Sat. chores.
  8. Swim-Friday

    by , June 10th, 2011 at 11:53 PM (Swimming, Life, and Other Stuff!)
    Swimming with total cerebral engagement was today's theme during a solo swim @ Monon Center. All the freestyle was done totally working on form and not on an interval.

    **250 Freestyle / 250 Pull / 200 Kick / 200 IM
    **4 X 75 Drill/Swim/Drill Freestyle rest :15
    **4 X 50 Drill/Swim Freestyle rest :10
    **200 Freestyle extend middle finger to wall. Breath every 3 strokes.
    **300 Pull w/ paddles
    **400 Free straight swim rest 1:00
    **2 X 200 Free rest :15 between
    **4 X 100 Free rest :10 between
    **4 X 100 IM @ 2:00

    3,500 scy

    I am systematically going to work my way through Swim Smooth's "Catch Masterclass." On Nasti nights I'll do the regular workouts with the team but on my solo days I'm doing all technique work.
    The dvd is divided into lessons all focusing on developing a good catch and feel for the water. Each lesson has 4 or 5 drills to supplement the lesson and a video of world class swimmer's demonstrating the skill properly executed. I hope this helps. I may need a coach of some sort to check me out every now and then to make sure I'm on the right track. I've got one in mind.
    Attached Thumbnails Attached Thumbnails Click image for larger version. 

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  9. The second pool's the charm

    After taking a day off I felt much better today, and ended up having a really nice workout with one of my regular swim buddies. The day didn’t start off so well. We met up at Riverbank for early-morning lap hours, but after we’d waited around a bit for the pool to open one of the staff came out and told us there would be a 15-20 minute delay, because the pool was really dirty and they were cleaning it. (It had been very hot here in the city the last two days, which meant way more pool users than usual yesterday afternoon and evening.) The “really dirty” part sounded a little dodgy, but we decided to wait around and see what the pool looked like when they finally opened up. After about 15 minutes, we were informed it would take at least another hour to clean the pool. Some other lap swimmers started wondering aloud at this point what exactly was in the pool. . . I decided I really didn’t want to know, so I didn’t stick around for that discussion.

    My friend and I decided to decamp down to the 25y YMCA pool where we’re both members. The water there was clean and cool, and we had our own lane for some of the workout. Here’s what we did:

    1000 scy warmup (400s, 200k, 200s, 200im)

    3 x 1000, done as 2 x (400 fr + 50 bk + 50 dr)
    [I did these very relaxed at about 1:20 pace, with around a minute in between.]

    Then I did a little breaststroke work on my own:

    100 breaststroke kick

    150 breaststroke alt. drill/swim by 25

    6 x 25, odds easy FR, evens BR sprint

    200 warmdown

    My fast breaststroke was feeling more coordinated than usual. That’s good, since the schedule for LC nats means that I’ll do a fair amount of BR and IM events there. I had my own lane for the sprints, so I was able to focus on keeping my head down during the breath without worrying about kicking anyone.

    I was fortunate to get in such a long relaxing workout this morning, since the rest of my day turned out far more hectic than I was anticipating. I’m looking forward to some good open-water swimming this weekend!
  10. Friday, June 10

    by , June 10th, 2011 at 04:32 PM (The FAF AFAP Digest)
    Drylands w/Jazz:

    external rotators

    alternating hammers for warm up, 15 DBs x 2 x 10, each arm

    Jazz did pull ups. I suck at these so I did a few v short sets of chins.

    DB row, 30 x 1 x 10 each side, 35 x 1 x 10 each side

    floor DB bench press, 40 x 4 x 10
    -- Jazz corrected me so that my elbows were sticking out more.

    face pulls, 15 at 2, 4, 5, 6, 5 (12 reps on last set) mystery weights

    HS hi row (while Jazz was doing more bench pressing), 140 x 1 x 5, 160 x 3 x 5

    hanging straight leg raises 4 x 10-15
    There is something I'm way better than Jazz at! When I teased him about it, he just said "It's not core day." Hmm ...

    deadlifts, warm ups with bar, 95 x 1 x 3, 115 x 1 x 3, 125 x 1 x 3. Then shifted to singles. 1 x 135, 145, 155.
    -- From what I recall 155 is my max deadlift. I was surprised I could do this much as I hadn't done them in ages. Jazz had to correct my technique again -- feet closer together, ass out, etc. This seemed to help significantly.

    altitude drops from high box (maybe 3.5 feet this time), 2 x 10
    -- There is one box higher than this. But this may be the highest I can go without risking injury.


    Much more fun lifting with Jazz than lifting alone. And it's great to have someone show me how to to the lifts with good technique. We were at it for about 1.5 hours (not hurrying of course). I have a more than sneaking suspicion that I may be sore tomorrow. Came home, hopped in my own pool -- not remotedly near a lap pool like Patrick's -- and paddled around some.

    Updated June 10th, 2011 at 05:05 PM by The Fortress

    Strength Training and Dryland Workouts
  11. Double FAST Fri Jun 10th, 2011 LCM

    by , June 10th, 2011 at 03:58 PM (Ande's Swimming Blog)
    Double FAST Fri Jun 10th, 2011 LCM

    Ran into Josh Davis in the parking garage, he was leaving just I was arriving. We spoke a bit, said he's working on a video with Jason Lezak on how he trains.

    Subscribe to Ande's Swimming Blog

    Tyler Coached
    UT, main pool LCM again
    noon to 1:15 dove at 12:08
    wore FS PRO jammer
    swam in my own lane beside Ed, Bob, Steve &

    13 min choice
    did 50's on 50 went 400

    Main SET: LCM

    assigned 2 rounds of
    100 fr 80% on 2:00
    100 fr 90% on 3:00
    100 fr 100% on 4:00
    400 fr FAST for time
    200 fr easy

    swam easy on the 100's
    cruised the 1st 400, arms hurt
    stopped several times, went 5:30

    skipped 100's
    swam the 2nd 400 strong
    but could only muster a
    4:44 split 1:05, 2:18, 3:32

    guess I'm a bit fried and tired from this morning

    assigned 3 rounds of
    (200 fast for time, 50 easy) on 5:00
    skipped 1 & 2

    200 IM FAST on #3
    went 2:26 out in 1:08

    100 easy


    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    will probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays
    Swim Workouts
  12. Thurs June 9, 2011

    by , June 10th, 2011 at 03:24 PM (Canuck Countdown)
    Kinsmen Aquatic Centre
    WWU Pool (SCM)

    100 swim @ 1:45
    25 kick / 75 swim @ 1:45
    50 kick / 50 swim @ 1:45
    75 kick / 25 swim @ 1:45
    100 kick @ 1:45

    10 x
    (5 athlete exits / 50 Breast @ 1:30
    alt with
    wall kicking --> turn --> 10 meter breakout--> 50 free @ 1:30)

    Main Set
    200 Pull @ 3:40 (2:23)
    2 x 100 Back @ 1:40
    400 Pull @ 7:00 (5:03)
    200 IM @ 4:00
    400 Pull @ 6:40 (4:57)
    4 x 50 IM Order @ 1:00

    10 x 50 kick with fins using board as "snowplow" or "tombstone" @ 1:00

    200 EZ

    Total Distance = 3800 meters
  13. Sarasota Y Sharks Masters 5:30 AM Workout -06/13/11

    by , June 10th, 2011 at 02:22 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 2:00
    2 X 150 2:45
    4 X 100 1:45
    2 X 250 4:15

    1 X 200 kick 5:00
    8 X 50 kick 1:15
    1 X 100 easy swim -

    3 X 100 IM 2:00
    4 X 50 -1 of each- 1:15
    Twice through

    5 X 100 free 2:15
    #2 and #5 are fasat

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  14. Distance? How About Stroke Instead?

    by , June 10th, 2011 at 12:32 PM (Year Three: The Road Back)
    So, today's workout was written as a distance end-of-week gruel session. Needless to say, my legs were shot by the time my warm-up was over. I must say, I think I've worked harder in swim practice this week than I've worked in a really long time. Guess I feel like I'm back to "training" rather than just "practicing". Does that make sense? Anyway, my now-usual lane mates weren't there, so I hopped in with KC - who is WAY faster than I am, but a really nice guy. He didn't mind sharing the lane with me. Whew! Here's what we did:

    300 Warm-Up
    1 x 400 Free on 7:00
    2 x 350 Free on 6:30
    3 x 300 on 5:30 (did 100 Fly Drill/100 Kick/100 Back - w/ fins)
    4 x 250 on 4:30 (did 50 Fly/50 Kick/50 Back/50 Kick/50 Breast)
    400 Cool-Down
    Total Yards - 3700

    By the end, I was really hurting - and sick of doing freestyle, so I added some fly drill and backstroke when I got to the 300s. When KC said he'd do the fly, free, back, free, breast by 50s for the last set of 250ss, I joined in (albeit wearing my fins). One day (hopefully soon), I will feel like I can keep up with these swimmers.... I am determined and it WILL happen. However, I know myself well enough to know that it won't happen SOON ENOUGH for me. So, until that happens, I will just keep training, keep improving, and keep trying my best.

    Looking forward to an easier 4400 yard (on looser interval) workout with my friend, CG tomorrow at the Y. Should hopefully be more of a recovery-type workout.... at least that's what I'm hoping for.

    Enjoy your swims and your weekend!
    Swim Workouts
  15. Friday, 6/10/11

    by , June 10th, 2011 at 12:09 PM (A comfort swimmer's guide to easy swimming)

    Warm – up (800)
    400 swim back and free
    200 kick
    4 x 50/1:00 free - desc

    SET #1:
    Set #1: Swim (1250)
    6 x 100/1:45 ds 3
    - free, went 1:32-1:30-1:28, 1:35-1:30-1:27
    6 x 25/45 FAST
    - went fly-back-free x 2
    4 x 100/2:00 ds
    - back, went 1:40-1:38-1:35-1:34
    4 x 25/50 FAST
    - went fly-free-back-free

    Kick set (600)
    1 x 600 continuous
    - with fins, did 300 w/board, then 300 on back in streamline Ave 1:40/100
    Warm down
    100 easy free/back
  16. Friday Workout

    by , June 10th, 2011 at 11:28 AM (Pete's swim blog)
    Not much today. Donated apheresis after swimming. Allways fun to wear yourself out and then follow it up with a blood donation. I did manage to pick up a quick breakfast prior to giving blood.


    300 Warm up
    200 Kick
    100 Free
    100 Free
    200 Kick
    300 IM Drill down/Swim Back

    300 Pull
    3 x 200 IM
    3 x 100 Free
    6 x 50 Kick

    300 Pull
    3 x 200 Free
    200 Fly/Free/Free/Fly
    200 Back/Free/Free/Back
    200 Breast/Free/Free/Breast
    6 x 50 Kick

    800 IM Easy
    100 Cool Down

    (5400m Total)
    Swim Workouts
  17. FAST Fri Jun 10th, 2011 LCM 400 FR best WO time

    by , June 10th, 2011 at 10:07 AM (Ande's Swimming Blog)
    FAST Fri Jun 10th, 2011 LCM

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool LCM
    6:00 - 7:30 dove at 6:04
    wore FS PRO jammer
    swam with Elizabeth, Angie, Mary, & ?
    beside Tyler

    20 min choice
    did 50's on 45 & 50
    went 1100

    Main SET: LCM

    100 fr 80% on 2:00 went 1:15
    100 fr 90% on 3:00 went 1:11
    100 fr 100% on 4:00 went 1:07
    400 fr FAST for time dove went 4:44
    swam strong & smooth, 2 beat kick

    400 fr easy did 50's on 50

    100 fr 80% on 2:00 went 1:15
    100 fr 90% on 3:00 went 1:12
    100 fr 100% on 4:00 went 1:08 push
    didn't swim the 100's as fast I should have but I decided to prioritize the 400's

    400 fr FAST for time dove
    went 4:36
    think that's my best in practice 400 fr time as a master

    assigned 400 fr easy
    did 200 fr easy

    3 rounds of
    (200 fr fast for time, 50 easy) on 5:00
    went push 2:30, push 2:28, dove 2:14

    50 easy


    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    will probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays
    Swim Workouts
  18. Thursday, June 9

    by , June 10th, 2011 at 10:04 AM (The FAF AFAP Digest)

    Warm up:

    700 various

    3 x (4 x 50) w/paddles @ :10-15 RI
    50 scull
    50 SSR drill
    50 torque drill (this is like a prone lat pulldown and, with paddles, is a real power drill)
    50 free

    Main Sets:

    10 x 25 shooters w/fins on back

    6 x 25, 15 burst dolphin kick + cruise

    10 x 50 flutter kick w/board & fins @ 1:00
    -- best average lactate set
    -- high 27-28, 29, 29, 29, 29, 29, 28, 28, 28, high 27

    200 EZ

    Warm down:

    3 x (4 x 50)
    4 x reverse IM order drill

    Total: 2800

    Bikram Yoga, 90 minutes:

    Was predictably sore from weights, so decided to venture to yoga in the heatwave for the 8:00 pm class. Cruised in right at 8:00 and had to take a spot in the center right next to the instructor. Not may fav spot! He warned us that bikram in the summer was a different experience. Usually it takes 4-5 poses for the heat to hit 105-110, and he tries to keep it at 105. But in the summer with the heat and humidity, the temp is high right from the start. As I was right text to his portable thermostat, I saw it hovering at 109 for most of the class. Still, I did fairly well on all the poses except for my nemesis "standing head to knee."



    I was too sore from weight to do too much in the pool today. My schedule is a bit off with my Mom in town visiting. I prefer a lift + immediate sprint swim on the same day before the soreness hits + next recovery swim or yoga. But this hasn't worked out lately.

    The 10 x 50 best average was killer after yesterday's mega squats. Legs were like dead weights the last 10-15 yards of each 50. I almost abandoned the set after 2 50s. But I had visions of Jim Corbeau saying "HTFU, Nancy," Geek saying "the pain will be over quickly," and Ande telling people to "try harder" on kick sets. Thanks for the support! So I carried on and even improved as the set progressed. No idea how Chris can do 32-40 x 50 best average!

    I'm still having some trouble with hypoxic work or any breath control on free. I think it's the combo of allergies and poor air quality.

    Though I'm still somewhat sore, I'm going to lift with Jazz today. No lunges after bikram!

    How much sleep do we need?

    Updated June 10th, 2011 at 11:34 AM by The Fortress

    Swim Workouts , Yoga
  19. Oh my aching back

    by , June 10th, 2011 at 08:26 AM (Mixing it up this year)
    It is bad when you are walking up the stairs to the aquatic center and get a shooting pain in your back. Had to stop and wait a moment then continued on. You know what this means FLY!

    10x100@2:00 Free
    5x200@4:00 Fly w/fins 50 rt arm/50 lt arm/50 kick/50 swim
    5x100@2:00 Free w/fins rotational catch up (hands catch up at hips) my kids call this drill retarded penguin but I tell them we have to be politically correct on this.
    400 free kick w/fins
    100 free easy

    Total 3000 meters
  20. Thursday

    by , June 9th, 2011 at 11:35 PM (Swimming, Life, and Other Stuff!)
    Here's the workout:

    A) 200 Pull / 200 kick / 200 IM
    B) 4 X 75 (Kick / drill / stroke) :10
    4 X 50 (Drill / Stroke) :10
    200 Free Swim
    C) 300 Pull-Breath every 3 strokes
    D) 400 Free- straight swim (1 min)
    400 Free-Broken 200's :20 sec
    400 Free-Broken 100's :10
    E) 4 X 100 IMO @ 2:30
    F) 8 X 25 Free @ :40

    3,400 scy
    We had more fun with the underwater camera than the workout!
    Attached Thumbnails Attached Thumbnails Click image for larger version. 

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