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  1. Swimming or whiskey?

    I went to early (5:30 am) LCM workout today. It seemed way too early to be up and about on a holiday. Apropos of nothing, my cab driver this morning remarked that it was good to be obsessive about swimming, but that he liked whiskey too much. (He knew I was going to a pool because he recognized the address, and I suppose he figured I was obsessive because who else takes a cab across town to swim at dawn?) You gotta love NYC cabbies.

    The pool was fairly empty—we had only 3 or 4 swimmers per lane, and the lap lanes were pretty deserted. Here’s what we did:

    400 lcm warmup + bobbing and sinking

    500 pull

    5 x 100 kick @ 2:20

    400 pull

    6 x 100, odds ST (50 D / 50 S) @ 2:10, evens FR @ 1:55

    300 pull

    7 x 100 IM @ 2:05 [after being a lazybones for most of the above, I worked these—1:35-1:36 on the first 5, then 1:33 and 1:30 on the last 2]

    200 pull

    4 x 100 FR @ 1:45 [held 1:28s]

    200 warmdown

    Pulling’s not my favorite thing, but I seemed to get in a groove on these and was really able to pay attention to my balance and posture in the water. On some of the pulls, I alternated 100s with a buoy with 100s FR w/ dolphin kick, just to change up the feel of things.

    On the walk home, I was happy to be up and about before the heat set in. Now I get to laze the rest of the day. Brunch here I come!
  2. Summertime fun

    by , July 4th, 2010 at 10:45 PM (Elise's Fitness Fun)
    I've been having so much fun being outdoors, I've forgotten to blog! Anyway, Thursday morning I ran a very slow 3.7 miles. Probably ran at a 10 minute per mile pace. On Friday, went to the quarry about 1/2 mile from my house and swam across and back. Kind of freaked out my friends by doing so as it is probably well over 100 feet deep in some places. One of my friends who is good at judging distances said it was probably 500 yards across. So, I guess I will give myself credit for a 1000 yard open water swim. On Saturday, did a 15.8 mile bike ride. Computer is still not fixed, but it took me about 55 minutes.

    On Friday, I did squeeze in the following quick dryland workout:

    2 sets of 15 push-ups with Bosu ball
    2 sets of 10 assited pull-ups (70 lb. assist)
    2 sets of 25 incline sit-ups
    2 sets of 25 back extensions
    1 set of 100 bicycles
    2 sets of 15 x 15 hammer curls

    Took today off. Hope everybody is having a wonderful Fourth!!

    Updated July 5th, 2010 at 01:27 PM by elise526

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  3. 4th of July LCM

    by , July 4th, 2010 at 07:46 PM (Adventures in Swimming)
    Swam with the Sharks LCM Outside

    It was a beautiful morning for a swim.
    Pool was just cleaned, and the water was a little
    cool due to the last few night's of temps in the 50's.
    It was about 70 deg out side, bright sunny morning.

    Susan made up the swim.

    4 x 200 SKIP

    Set 1
    100 SWIM
    200 IM
    300 SWIM
    200 IM
    100 SWIM

    I descended the whole set.
    We just took about :15 or so rest on everything

    200 Kick

    10 x 50 on about 1 min. We only set up one pace clock.
    I wore the new paddles on this set.

    I descended by 2's, thru in a couple of backstroke 50's

    Only about 2,200 meters, plus the extra swimming moving
    the lane lines from SCY to LCM and then back to SCY

    Update on the Star Paddles....
    I moved the strap, loosened it a bunch, and they
    worked pretty good, there is only 1 strap
    over my middle finger, they stay right in place.
    They bend a little as you pull harder. I like the feel.
    I need to get some other different paddles to compare.
    Now if I can just remember to take them home with me every time!!

    Happy 4th of July!!
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  4. Beautiful day for a swim with New Paddles

    by , July 3rd, 2010 at 05:04 PM (Adventures in Swimming)
    Swam with the Sharks
    Outside SCY
    Coach Alex

    10 Min Warm up

    10 x 75 Indiana IM :10-:15r

    8 x 25 V-Sprints :10r (EZ/Fast, Fast/EZ, Build, Sprint) 2x

    Main Set
    Fast 100’s on 1:20/1:25/1:30/1:45 (Take your Pick)
    EZ 100’s on 2:00/2:15

    1 x 100 fast
    1 x 100 EZ
    2 x 100 Descend to mod
    1 x 100 EZ
    3 x 100 Descend to fast
    1 x 100 EZ
    4 x 100 Descend to faster
    1 x 100 EZ
    5 x 100 Descend to fastest
    1 x 100 EZ

    10 x 75 Breathe every 3/5/7/9/11/11/9/7/5/3 strokes :20r

    Repeat 3x
    6 x 25 :20/:25/:35
    1 x 100 EZ 2:00

    Warm down

    I didn't get in till around the 5th 75 IM.
    I was taking attendance and couldn't figure out why I had 14 people on the attendance
    sheet and only 13 in the pool. Duh... Forgot to count myself!!

    Any way.....

    We did the 100's on 1:25 except the last 5
    we did on 1:30

    We did the breath control a little different.
    I did breath every 4 for all of them and Susan did breath 3 on all.
    I really don't need to rob myself of oxygen at this
    point in my life

    For the last set we did the 3x50 on :40
    and the 100 ez on whatever.

    Everything felt good today. I'm trying out
    some of the star paddles
    I gotta figure out a different strap config.
    They hurt my fingers after I used them on the 3x100's
    But, they had a good feel in the water.
    So I'll keep trying.
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  5. Test set today

    by , July 3rd, 2010 at 02:53 PM (A comfort swimmer's guide to easy swimming)
    Saturday, 7/3/10
    SCY, Worked out in Boise with my coach on deck. Nice to not have to swim on my own.

    Warmup
    300 swim
    100 kick
    200 IM drill
    6 x 50/1:00 desc by 3
    (1-3 free, 42-37-35;4-6 back, 44-42-39)
    8 x 25/30 as:#1-1st 12.5 fast, #2-2nd 12.5 fast, #3 - 25 smooth, 4th - 25 fast.
    (1-4 free, 5-8 back)
    100 easy

    Main set
    6 x 100/7:00 all out. 1-3 free, 4-6 back
    (150 recovery swim between each)
    (on free went 1:05.4, 1:07.28, 1:06.75; on back went 1:16.03, 1:17.88, 1:15.6)

    Cool down
    800 easy
    (alternated 100 free/100 back)

    Total: 3350 yards

    Updated July 3rd, 2010 at 05:53 PM by poolraat

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  6. Sat Jun 3rd 2010 Taper Day 1

    by , July 3rd, 2010 at 02:45 PM (Ande's Swimming Blog)
    Sat Jun 3rd 2010

    Taper Day 1
    Dropped yardage but had a challenging main set

    Subscribe to Ande's Swimming Blog

    LCM
    whitney Coached
    6:00 TO 7:30
    Austin UT Swim Center main pool
    swam with Marcio, Mary, DVD, Larry, Sharon, Bess, & Bryan who did 5k's
    wore b 70 jammer
    dove in on time

    WARM UP
    3 x 300 done 200 fr 100 IM k, dr, sw by rounds


    MAIN SET
    100 200 300 400 400 300 200 100
    continuous, swam free & backstroke
    on 1:20 per 100 base LCM
    lead the lane, made them all
    challenging set
    held around 1:16's, worked last 50 of last 100 went 1:15, 2:33, 3:50, 5:06, 5:06, 3:49, 2:31, 1:09

    100 EASY


    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX
    entered:

    Fri
    50 Freestyle

    Sat
    100 Butterfly
    50 backstroke

    Sun
    200 Individual Medley
    50 breastroke, &
    50 butterfly


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
    Entered Zones yesterday & got my hotel
    Categories
    Swim Workouts
  7. Saturday morning technique workout

    I swam the early (6am) AGUA workout. Long course is heavenly, and worth getting up at dawn for. (And I love this time of year, when the sun rises not only before practice ends but before it even starts!) Here’s what I did:

    800 lcm warmup

    Chalk talk on FR breathing / head position and flip turns

    300 FR swim focusing on those things

    Demonstration of proper technique by teammates

    100 extra-slow FR swim w/ good breathing technique that finally satisfied our coach

    400 reverse IM done as 50 K / 50 S

    1000 kick done as 400 flutter on back with fins / 300 side kicking w/ fins / 200 “gutbuster” kicking w/ fins (FL kick on back holding pull-buoy between legs) / 100 easy K w/out fins [I ended up doing about 700 of assorted barefoot kick in the slowest lane, since I didn’t have my own fins with me, and those at the pool give me stigmata. I practiced balancing at a 45 degree angle (ie halfway between on my back and on my side) while kicking—it’s easy towards the left, but difficult towards the right for me.]

    12 x 100 @ :45ish rest:
    1-4 50 FL / 50 BK
    5-8 50 BK / 50 BR
    9-10 50 BR / 50 FR
    11-12 IM
    [There were originally 16 of these, with 4 of each type of 50, but we ran out of time to do the whole set. We did a 50 easy after #s 4 and 8 to regroup. I got extra rest on this set because I had stayed in a slower lane after the kicking above, and enjoyed really pushing the pace on the IM pieces.]

    200 warmdown

    I was really happy today to see a former lanemate at workout—it had probably been a couple of years since I saw him last. He’s back for the summer, so it will be nice swimming with him again!

    Tomorrow I might get in my first outdoor pool swimming of the season—Riverbank’s 25 yard outdoor pool is open, so now there’s a choice there in the mornings of doing indoor LCM in warmish water or outdoor scy in colder water. I often end up swimming in both pools during the course of a workout. If only I didn't have to choose, but could combine the sunshine, cold water temps, and minimal turning—but I guess that’s what OW is for!
    Tags: blissy, lcm, technique
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  8. Wow what a morning

    by , July 3rd, 2010 at 11:23 AM (Mixing it up this year)
    I felt very tired today, did a leasurely warm up then decided I would try to do a 500 Fly LCM w/fins. Took 15 seconds off my best time but hurt fairly good. The reason I decided to do this was because my back was hurting and I wanted it to stop hurting. My answer 500 FLY, feel much more normal now.

    400 Free
    300 Free w/paddles and bouy
    200 Free kick w/fins
    100 Free
    5x100@1:45 Free kick w/fins
    500 Fly w/fins in 8:13
    500 Free kick w/fins

    Total 2500 meters
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  9. DOUBLE FAST Fri Jul 2nd 2010

    by , July 2nd, 2010 at 09:51 PM (Ande's Swimming Blog)
    FAST Fri Jul 2nd 2010

    Subscribe to Ande's Swimming Blog

    LCM
    TYLER Coached
    NOON TO 1:15
    Austin UT Swim Center main pool
    swam with James, James Fike, Darby, Besmir, & DVD
    wore b 70 legs

    dove in at 12:08ish

    WARM UP
    swam 50's on 50 stop at 12:22


    MAIN SET

    200 fr fast on 5:00
    dove, swam easy speed
    went 2:17

    2 x 100 fast on 3:00
    push
    went 1:04.8, 1:04.3

    4 x 50 fast on 2:00
    went 31, 30, 29, 29

    100 easy

    200 fr fast on 5:00
    dove, worked it
    went 2:11


    felt pretty fried

    2 x 100 FR fr bk fast on 3:00
    push
    went 1:12, 1:09

    assigned 4 x 50 fast on 2:00
    did 3 easy 50's &
    50 fl FAST from a dive
    went 26.8

    50 easy

    TAPER officially BEGINS NOW!

    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX
    entered:

    Fri
    50 Freestyle

    Sat
    100 Butterfly
    50 backstroke

    Sun
    200 Individual Medley
    50 breastroke, &
    50 butterfly


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
    Entered Zones yesterday & got my hotel
    Categories
    Swim Workouts
  10. Friday, 7/2/10

    by , July 2nd, 2010 at 01:10 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Fun workout today. Main set was a prep for tomorrow's test set.


    Warm – up
    200 swim
    (did 150 free/50 back)
    200 skill drill
    (did 100 free drills/100 back drills)
    6 x 50/1:00 desc by 3
    (1-3 free 45-42-39; 4-6 back 47-44-42)
    8 x 25/30 strong
    (odds free, evens back)

    Main Set:
    16 x 100/2:00
    Every 4th Timed
    Take Pulse after each swim
    Remember timed swims
    (HR after slower swims went from 120 to 132. Most were around 130
    times for slower swims were around 135±2.
    HR after fast swims was 150, 162, 162, 168
    Fast swims: free - 1:17 & 1:18; back - 1:28 & - 1:29)

    Kick 4 x 100/20sec rest
    (did #1-2 free w/board, #3-4 on back)
    100 easy cool down

    Total: 3100 meters


    Test set tomorrow. 6 x 100 from the blocks for time on 7:00 interval.

    Updated July 2nd, 2010 at 01:17 PM by poolraat

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  11. Friday, July 2, 2010

    by , July 2nd, 2010 at 12:13 PM (Keepin Track 2010)
    600 Mix
    4x50 1. easy/fast by 25, 2. fast/easy by 25 3. all easy 4. all fast

    P200, S2x100, S4x50FR on 1:40 base

    WD
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  12. FAST Fri Jul 2nd 2010

    by , July 2nd, 2010 at 11:15 AM (Ande's Swimming Blog)
    FAST Fri Jul 2nd 2010

    weighed 213

    Planning to double at noon then I rest this next week

    Subscribe to Ande's Swimming Blog

    LCM & scy
    whitney Coached
    6:30 to 8:00
    Austin UT Swim Center main pool
    swam with chris & ned, beside larry, tyler, Tenielle, doug & brad
    wore b 70 jammer

    dove in at 6:32

    WARM UP
    assigned 2 rounds of 300 200 100 with INX to stop at 6:55


    MAIN SET

    200 fr fast on 5:00
    dove, swam easy speed
    went 2:20

    2 x 100 fast on 3:00
    push
    went 1:04, 1:05

    4 x 50 fast on 2:00
    went 30's

    100 easy

    200 fr fast on 5:00
    dove, worked it
    went 2:09


    felt pretty fried

    2 x 100 fast on 3:00
    push
    went 1:07, 1:06

    moved from main pool LCM to diving well SCY

    4 x 50 fast on 2:00
    swam them easy speed 2 beat kick
    went 27's & 8's

    100 easy

    assigned: the warm up we did as a cool down
    Did: skipped it

    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX
    entered:

    Fri
    50 Freestyle

    Sat
    100 Butterfly
    50 backstroke

    Sun
    200 Individual Medley
    50 breastroke, &
    50 butterfly


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
    Entered Zones yesterday & got my hotel
    Categories
    Swim Workouts
  13. A fun and quick little story:

    So last weekend I swam at the Badger State Games in Appleton Wisconsin. It was my first LCM Meet where I did sprints. You all have seen the times from my previous post Where the @#*& is the @#$8#@$* Wall?!?! So we all know - they weren't really that good.

    So because there was no one else in my age group for any race except the 50 free and my relay won, I was able to achieve 3 gold medals and 1 silver medal for the meet.

    So the other day I get an email saying "results are up from the badger state games!"

    Naturally - I'm excited so I check the link: Results and even as of 9:20 AM on July 2nd, they most certainly are not!

    However I was playing around the website and I see this:
    Did you win a medal at The Badger State Winter or Summer Games?
    If so, you may qualify for the State Games Of America!

    In order to qualify for the State Games of America, participants must have won a gold, silver or bronze medal in a SGA sport in their local State Games in a qualifying year (2009 or 2010 Summer, 2010 or 2011 Winter). The State Games of America will take place in San Diego, August , 2011. For a complete listing of sports and more information visit www.stategames.org.
    So following a few links I found this:
    California State Games/State Games of America

    So August 5th-7th in 2011, I guess I'll be swimming in San Diego! Hopefully by then I'll be a much better swimmer - maybe I'll even be able to give [ame="http://forums.usms.org/member.php?u=18385"]U.S. Masters Swimming Discussion Forums[/ame] a run for her money in the breast stroke!

    Does anyone know anywhere in Illinois where I can consistently train in LCM?
  14. Not too bad today felt strong

    by , July 2nd, 2010 at 08:53 AM (Mixing it up this year)
    Felt really strong on everything including warmup. Normally warmup is SLOW. Not today.

    5x200@3:30 Free was holding 3:12 normally I do these on 3:45 because I tend to hold 3:30
    500 Free kick w/fins every 3rd 25 FAST
    10x100@2:00 Fly as 25 rt arm/25 lt arm/25 kick/25 sprint w/fins
    500 Free w/snorkle, paddles & bouy
    5x100@:10R Free drill EASY

    Total 3500 meters
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  15. Sarasota Y Sharks Masters 5:30 a.m. Workout - 07/02/10

    by , July 1st, 2010 at 09:06 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM

    WARM UP:
    4 X 200
    2 on 4:00
    2 on 3:30

    4 X 100 kick 2:30
    4 x 50 kick 1:15

    6 X 150 3:00
    stroke/free/stroke by 50

    8 X 100 2:00
    odd: easy
    even: fast
    Choice

    8 X 50 1:15
    odd: Blocks, sprint 20/easy in
    even: Push, build to race finish.

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  16. Thursday, 6/1/10

    by , July 1st, 2010 at 08:12 PM (A comfort swimmer's guide to easy swimming)
    SCM with Carrie

    Today was another distance workout. I don't do too well with long swims. I'm too ADD.

    Warmup
    400 swim
    200 kick
    3 x 50/1:00 desc.
    3 x 50/50 strong

    Main Set
    1000 free - goal pace - 1:40
    (went 16:05, just under 8:00 at 500 1:36.5/100 average)
    10 x 100/1:50, goal time same as above pace
    (most were about the same as above. a few were faster)

    Cool down
    200 easy swim/kick

    Total: 3100 meters
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  17. Sweet summertime noon workout

    For the third day in a row I headed over at lunchtime for the noon AGUA workout. The weather has been so lovely here, it’s just a joy walking through the park to get to practice, and puts me in such a mellow mood by the time I get there. Since this is summer in NYC, I know these cool bright days won’t last forever, so I’ve been out enjoying them while I can. The only thing that could be nicer would be if our pool were outdoors. It isn't, but the city's public pools open July 6 for morning lap swimming, so I'll at least be able to swim on my own outside soon.

    It was breaststroke day (hurray—I had some things I’ve been meaning to work on in breaststroke ever since the meet, and was really glad to get a chance to do so). Here’s the workout we did:

    500 warmup plus bobbing and sinking

    7 x 50 BR (25 kick, 25 2 kicks / 1 stroke) @ third swimmer in [My lanemate and I didn’t actually have a third swimmer for the first part of this set, so we created an imaginary one. We were to the point of naming her when a real third swimmer showed up. If you can imagine it, you can make it happen!]

    Breaststroke technique chalk talk

    Breaststroke drill: swimming breaststroke upside down underwater [of course I liked this, especially after I found my nose clip in the bottom of my bag]

    7 x 200 (150 FR, 50 fast BR) @ 3:30 [I ended up doing these as 100 FR / 50 BK / 50 BR. I’m working on making my BR kick narrower, and sometimes it works and I can feel good power from it. Sometimes it still seems to create confusion in my timing, though, so I still have some work to do.]

    200 warmdown + sinking and bobbing

    The technique work I’ve been doing with my freestyle (I’ve been trying to put my face back into the water sooner after each breath) seems to be paying off. Today for the first time I noticed that I could see my left arm as it moved through the water after breathing to my right. I’ve never been able to do that before. (Hello arm—it’s good to see you!) This also helps me not drop my left elbow, since I can now see the shape of that arm during the stroke.

    On Monday I started seeing a chiropractor who does ART therapy for my neck. I was inspired to do so by Fort’s comments about ART, and by SwimStud’s decision to see someone about his back. My neck has long given me problems. Regular massages keep them at bay, but I decided it was time to see if I could do something about the underlying source. He’s working on getting more of a curve back into my neck with ART and Graston techniques (I winced when he said he wanted to use the latter, because I’ve read about Bobinator’s experiences with it in her blog, which I have by the way been missing lately). Today was my second session, and my range of motion has already increased a bit, plus things just feel looser in general, so so far so good.

    After last weekend’s trip to Vermont, I’m looking forward to a nice long lazy weekend in the city. The Farmers Market had strawberry rhubarb pies today—that’s definitely a great start to the holiday weekend!
  18. Firday's Swim

    by , July 1st, 2010 at 05:40 PM (Adventures in Swimming)
    Coaching the Sharks SCY

    300 Choice

    Set 1
    8 x 50 Odd's Kick/Swim, Even Drill Swim :15r

    Set 2
    4 x 500 Each Broken as

    1) 200, 150, 100, 50 all :10r after each segment
    :60 r
    2) 200, 100, 100, 100
    :60 r
    3) 200, 100, 4x50

    Descend Effort each 500

    500 Pull DPS


    Set 2
    8 x 50 1-2 Fly/Back by 25
    3-4 Back/Breast by 25
    5-6 Breast/Free by 25
    7-8 Free
    All on :50 or :10r

    8 x 25 Odd Sprint, work the breakout / Even EZ
    all on :30

    Warm Down

    I really Should check my spelling in the Title.
    This was not supposed to be FIRDAY

    I tried to swim this after a meeting this morning.
    I made through the 2nd 500
    and the power kicked off at the pool and the guards
    claimed it was too dark for anyone to swim.
    I could see the bottom. Oh Well.. After a 10 min break the
    rest of the bldg had power but the pool light's were still out.
    I got impatient and left :-(

    Updated July 2nd, 2010 at 12:34 PM by Bo Martin (OOPS, This was Monday's workout.....)

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  19. Another Pool-Mate Update

    by , July 1st, 2010 at 05:33 PM (Adventures in Swimming)
    I emailed Pool-Mate.

    They got right back with me and told me that
    they have a new version of the software that
    displays the time of you last swim for 5 seconds then
    switches to pause mode.

    Perfect!!

    They said I can send them the watch and Upgrade for Free.

    As soon as I get a RMA it's off to get updated.
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  20. Thu Jul 1st 2010

    by , July 1st, 2010 at 10:28 AM (Ande's Swimming Blog)
    Thu Jul 1st 2010

    weighed 212

    Josh Davis & Matt Grevers were guests in this morning's UT mens practice
    They did a clinic last night near Austin

    June 2010 has to be the strongest month of masters training I've ever done.
    Trained every day but the 27th &
    did 10 doubles, on the
    4th, 9th, 11th, 14th, 16th, 18th, 21st, 23rd, 25th, & 28th.
    Plus I lost around 10 lbs.
    plan to do a double tomorrow, then I rest for TX Sen Cir Next Week

    Subscribe to Ande's Swimming Blog

    LCM
    whitney Coached
    6:30 to 8:00
    Austin UT Swim Center main pool
    swam with tyler, ned, chris, larry, james, & Tenielle
    wore b 70 jammer
    dove in at 6:32

    WARM UP
    5 x 200 done 150 fr, 50 RA, 150 fr 50 LA, 150 fr 50 k, 150 fr 50 k, 200 fr

    MAIN SET

    9 x 100 on 1:30
    hold mile pace
    held 73 - 75

    100 easy

    9 x 100 on 1:30
    hold 800 pace
    held 71 - 73

    100 easy

    9 x 100 on 1:30
    hold 400 pace
    held 69 - 71

    assigned 4 x 200
    did: kicked 2 x 100
    then got out to say hello to Josh


    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX
    entered:
    Fri
    8 50 Freestyle,
    Sat
    20 100 Butterfly,
    22 50 backstroke,
    Sun
    28 200 Individual Medley
    50 breastroke, &
    50 butterfly


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
    Entered Zones yesterday & got my hotel

    Updated July 1st, 2010 at 10:49 AM by ande

    Categories
    Swim Workouts