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  1. Wed Sep 8th 2010

    by , September 8th, 2010 at 01:55 PM (Ande's Swimming Blog)
    Wed Sep 8th 2010

    It's official!
    Swim Faster Faster has had more than 200,000 views
    hope it helps you swim faster faster

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    It's flooding down in Texas
    USGS Info
    I live on the San marcos river which is in the Guadalupe River Basin
    Austin is the Colorado River Basin. The hardest rains hit way south and west of where I live but we got around 6 inches.

    Did not swim Sat, Sun, Mon or Tue
    need to start getting consistent again

    weighing around 200

    Whitney Coached
    6:30 TO 7:30 am
    Austin Mabel Davis pool
    swam with tenielle sharon todd ned
    dove in on around 6:55ish
    wore brief

    missed it


    3 x 100 fr

    300 IM

    2 x 100 fr

    200 IM

    100 fr
    went 1:07

    100 IM

    10 x 50 on 15 rest
    odds br K
    evens 3 breaths

    Updated September 8th, 2010 at 02:08 PM by ande

    Swim Workouts
  2. Back to school time

    Today the NYC schools start back up, and the whole city has that back-to-school feel about it. I love this time of year, when there’s a sense of excitement about wearing sweaters soon and getting back to routines and serious work after the summer break. AGUA masters just started workouts again this week after a 2-week pool shutdown, and Craig announced that we’re spending the next month working on technique and pretty swimming and not worrying about the pace clock, so that was happy making. I very much like the 2 workouts I’ve done so far (yesterday noon and this morning), and am looking forward to seeing what’s in store for the rest of the month.

    Here’s this morning’s workout:

    500 scy warmup

    10 x 100 FR, all with strong kick, increasing armspeed from as slow as possible to relatively fast within each set of 4, all on 3rd-person-in interval [This set was originally 12 100s done as 3 sets of 4, but our lane just did it 2.5 times through. The whole pool did an extra 100 at the beginning, because our coach said we did the first one too fast and needed to start the set over.]

    4 x 50 easy choice @ 1:05

    10 x 50 FR hypoxic set, breathing 5 times during 50, resting for 4 breaths at wall [I liked this—it was very calming, and one of the few hypoxic sets that I have found doable. The faster lanes had more challenging breath counts, slower lanes easier ones.]

    4 x 50 easy choice @ 1:05

    Vertical kicking: 3 x (:30 kick with arms crossed, :30 rest, :20 kick with hands cupped over ears, :20 rest, :10 kick in streamline, :10 rest) [The goal was to keep shoulders out of water, not just head. I did the odd sets FR, evens FL kick. Keeping good posture during a vertical streamline was hard—I need to figure out why and work on this.]

    4 x 50 easy choice @ 1:05

    8 x 100 @ 1:30 [I did FR/BK halfsies, but had to get out after 4 to keep an early appt]

    A few notes:

    · I didn’t blog during my vacation, and haven’t done much serious swimming since Colonies LC zones. One thing worth mentioning is the pool I got to swim in during my stay in Victoria, BC, the Saanich Commonwealth Place. It’s a wonderful facility with 2 50-meter pools, one of which is all deep and kept at good workout temps. It also huge waterslide connected to the 10M diving tower and a wave pool--the whole works. Some elite Canadian swimmers including Ryan Cochrane train at this facility (they had newspaper clippings about his recent PanPacs 1500 win on the wall), and although they weren’t having practices during my visit, a few seemed to be working out on their own during lap swim hours--one woman in a lane next to mine was keeping pace with my freestyle while kicking breaststroke with a board.

    · I started my fall open-water swim training this past Sunday with a swim out at Brighton Beach. I’m looking to make the Sunday outings a regular part of the fall, at least until the race out there on November 11.

    · The AG pool has an annual shutdown each year to fix things, but there always seem to be more things broken than fixed once we start back. Yesterday the card reader that lets us into the facility didn’t work, the tile deck to the pool was only half-finished (so everyone had to enter and exit the pool via the bulkhead), there was no cold water in the showers, and the suit spinner was broken. Ugh! This morning the card reader worked, and after some pleading we did get backstroke flags for our workout, so at least things are getting better.

    · On the other hand, my regular gym after a mere 4-day shutdown has replaced nearly everything in its 2 weight rooms. We now have 17.5 pound dumbbells, which I’ve often wished for (the jump from 15 to 20 was pretty steep). But all the new dumbbells and weight plates have some odd rubberized coating on them. You can hold 2 weight plates by the edges and clap them together like cymbals and they hardly make a sound. It’s very strange. The sizes are also a bit different and will take some getting used to.

    That’s it. Happy fall to everyone!
  3. Still coughing most of the night

    by , September 8th, 2010 at 08:22 AM (Mixing it up this year)
    With very little sleep I am still managing to maintain my normal swim schedule. But tonight I have to work so I may take off tomorrow morning.

    10x100@1:45 Free was holding 1:25's
    500 Free kick w/fins aas 25EZ/25mod/25Fast
    5x200@3:00 as 100 free/100 back w/paddles & bouy went 2:57, 2:55, 2:53, 2:51, 2:50
    5x100@1:30 Free w/fins went 1:28, 1:25, 1:23, 1:21,1:18
    400 Free EZ
    200 Free kick EZ w/fins

    Total 3600 yards
  4. Drylands, Tuesday, Sept 7

    by , September 7th, 2010 at 08:25 PM (The FAF AFAP Digest)

    Racquet ball court:

    3 x through:

    1. med ball slams:
    25 overhead tricept pass against wall
    25 twisting slams against wall
    25 slams on floor

    2. 1:00 jump rope hops

    3. 1:00 80/20 Sieber squats
    30 second each side, then switch
    [nomedia=""]YouTube- P90X 80-20 Sieber Squats for Dancers?[/nomedia]
    (the woman in the P90X video is not getting her ass down far enough though)

    4. 25 push ups

    Move to gym:

    Lochte Triple w/25 lb plate (can't find the 35 lb one; might switch to 45), 2 x 45 (15 bench + 15 bent over row + 15 reverse scoop)
    Straight arm standing lat pull down, 130 x 2 x 10
    russian twist on incline bench w/25 lb plate, 2 x 25
    flutter kicks on bosu, 2 x 50
    dead bugs on bosu, 2 x 25
    windshield wipers, 2 x 15
    plyo jacks, 2 x 15
    standing twist with 25 lb plate, 2 x 25
    goblet squat, 70 x 2 x 10

    Tabata squat press with push:
    [nomedia=""]YouTube- Faster Swimming dryland routine called Tabata[/nomedia].
    8 rounds of 20 seconds AFAP, 10 seconds rest,
    pure torture, immediate redline

    arm circles
    internal and external rotators

    May try this:

    plyo push up
    [nomedia=""]YouTube- Mark Gangloff USA 100 meter Olympic Swimmer: Plyo Push Up[/nomedia].

    Need to watch this, MAC sprint drylands (note that they're using TRX):

    and this one maybe:



    I meant to do yoga today as well, but spent most of the morning dealing with Mr. Fort's car. There is a huge Tahoe in our driveway now because I refused to wait any further for a different rental car. This thing is bigger than my Durango. Mini loves it b/c she is obsessed with trucks. When Fort Son goes off to college, I'm downsizing to some kind of convertible. Any suggestions?

    Survived the first day of school and the mad crowded dash for high school school supplies at Staples. I got one "I hate school, but X is very cute," one "I have a sh*tload of work on day one," and one "I had a great day." Easy to identify which kid said what.

    Rest of week swim thoughts:

    Wed: maybe a ripoff of a gdanner endurance workout
    Thurs: hopefully swim with Speedo. Workout to be determined.
    Friday: GH Sr. kick workout
    Sat & Sun: with team
    Mon.: off
    Tuesday-Friday: minimal drylands and maybe some workout to get me ready for Savageman.

    Gary Hall Sr. Kick Workout:

    Saw this toy intensive workout on the swim myth #9 busted thread. Looked interesting. Maybe I'll finally get some use out of my dorkel and parachute.

    1) Warm up 200 drill, 200 swim, 200 kick
    2) Kick 5 x 100 with Finis snorkel and Finis alignment kickboard, keeping head down, body in proper alignment. Medium rest....all out.
    3) Kick 5 x 45 seconds on the wall with Finis snorkel....all out, followed by 15 seconds rest. Try to maintain 100% intensity for all 45 seconds. Repeat on 1 minute interval.
    4) Easy 100 swim
    5) Kick 5 x 100 with fins and alignment kick board and snorkel ...all out, medium rest.
    6) Kick 5 x 45 seconds in vertical position with fins with arms in PERFECT streamline position above. Head always above the water. Fast tight kicks. No breaststroke kick allowed. Only flutter. 15 seconds rest between (start on 1 minute)
    7) 100 easy swim
    8) Medicine ball throw. Play catch using 10 lb med ball with someone on the deck kicking with fins with hands above head at all times. Try to reach 30 throws or more (record here is 55 throws). Repeat 3 times with 30 seconds rest.
    9) Kick 5 x 100 with fins, alignment kick board, snorkel and drag parachute. All out with 30 seconds rest.
    10) Easy 100 swim

    Bill Gates on Kids:

    Thumbs up:


    I didn't really realize that yoga is a competitive sport, but it is.

    Updated September 7th, 2010 at 11:46 PM by The Fortress

    Strength Training and Dryland Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -09/08/10

    by , September 7th, 2010 at 05:08 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 1:40 1:30
    2 X 200 3:00 3:00
    Twice through. Round 1 intervals 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

    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
    Short break between rounds.

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

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  6. Lack of sleep, allergies, yuck!

    by , September 7th, 2010 at 08:25 AM (Mixing it up this year)
    I spent most of the night hacking up a lung due to allergies. Sleep, what is sleep? Decided to do something with no intervals today but I did keep track of my times.

    100 Free
    100 Fly (1:52)
    200 Free
    100 Back (1:37)
    300 Free
    100 Breast (1:55)
    400 Free w/paddles & bouy
    100 IM (1:38)
    500 Free w/fins kick every 3rd lap moderate
    100 IM (1:37)
    400 Free w/paddles & bouy
    100 Breast (1:52)
    300 Free
    100 Back (1:35)
    200 Free
    100 Fly (1:42)
    100 Free

    200 Free ez
    100 free kick

    Total 3600 yards thankfully in a cold pool
  7. Homage to the Summer of 2010

    by , September 6th, 2010 at 08:46 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    As I sit here at my desk in the waning hours of Labor Day, my back in spasms from the weekend's sporting events (3 hours, 20 minutes of tennis on Saturday; the 2 x 5K swim on Sunday; and 3 hours, 45 minutes of tennis this morning), I think we all look forward to the imminent onrush of "sweater weather"-- three or four months from now -- with a certain bittersweet quality.

    Sure, it will be good to see the late Autumnal temperatures finally dip from the upper 90s to the lower 90s; but climatic clemency notwithstanding, the hazy lazy days of summer just can't be beat by the hazy lazy days of fall, winter, and/or spring in terms of sheer unadulterated lazy haziness.

    To help us all maintain a hold on memories of this summer, my twin brother made a trio of films that nicely sum up the zeitgeist of this magical season.

    John is a wonderful film-maker in the primitive "outsider" self-taught school; a Grandma Moses of an auteur with nothing but his street smarts, a pair of high-rise underwear for support, and a Canon VIXIA HF S200 Flash Memory High Definition Digital Video Camcorder to craft his art.

    My twin brother John looks very Howard Hughes as he models some of the high waisted underwear his wife Nancy purchased for him now that our mother is no longer around to do this important job for us.

    YouTube recently invited filmmakers from around the known universe to submit movie footage for a major feature-film project entitled Life in a Day: which promises:

    If your video is included in the final film, you'll be credited as a co-director and may be one of 20 contributors selected to attend the film's world premiere at the 2011 Sun Dance Film Festival.

    Anyhow, Johnny boy just got word last week that his footage made the cut for the final 100 hours of stuff being reviewed for inclusion by the project's director. Joking aside, I am truly proud of my twin's accomplishments in the brave new world of ordinary citizen film making!

    Before posting his three summer films, all of which do, indeed, feature water, a little housekeeping digression.

    My wife and I are opening a small restaurant later this month and are trying to decide on which sign to go for. Can you let me know your opinions?

    I should note that the location of the restaurant is the Historic District of a now defunct millennial sect, the Harmonist Society. [ame][/ame]

    Picture of the original Harmonist Church not too terribly far away from our restaurant.

    The Harmonist aesthetic was plain and no-nonsense, favoring blacks and whites and simplicity in architecture, etc. This tends to favor the black, white, and brick red version of the sign.

    However, the color version is nice, too, and many (if not most viewers) have expressed a preference for it.

    The two versions:

    The sparer version (juxtaposed against the brick color of the outside of the building.)

    The more colorful version. (With further thanks to my brother for his art skills!)

    Okay, at this point, let me present the three films. With the modern attention span being what it is, I know that many people don't particularly like to click on other people's YouTube movies, but I really am confident you will enjoy all three of these films, especially if you A) have ever been to the boardwalk in your life, B) have ever tried to surf, especially at age 5, and C) have ever been warned by your grandmother, as she clutched her rosary, that hurricanes like the one outside your door are deadly, but--god help you!--you found this much more exciting than scary.

    Stay tuned afterward for one final Bonus Film, one of the most blood-boilingly brilliant works of citizen journalism you are likely to see in your life!

    To view the feel-good-boardwalk-summer-2010 movie of the year, click here:
    [nomedia=""]YouTube- Kids: A Music Video[/nomedia]
    (Music by MGMT)

    To view 5-year-old surfing prodigy, click here: [nomedia=""]YouTube- Five Year Old Surfer[/nomedia]
    Music by
    Django Reinhardt

    To view John's charming movie about Hurricane Earl and an Ocean City resident who also lived through the non-dud devastating hurricane of 1944, click here: [nomedia=""]YouTube- Earl and Pat, Waiting for the Big One[/nomedia] Music by miscellaneous jazz players.

    Special Bonus Feature!!!

    Finally, if you have any smug, fat-cat, butt-plugged, and insufferably Republican jerk relatives, living the life of King Tut in their starter Mansions on the Hill while railing against welfare and donating money to the Koch brothers, this movie is sure to wipe that insufferable smirk off their coddled, coupon-clipping, detestable faces!

    To view "The Gentry Discount, Ten Years On," please click here: [nomedia=""]YouTube- The "Gentry Discount" 10 Years On[/nomedia]

    Happy Labor Day, fellow Workers of the World!

  8. The Sarasota Y Sharks Masters 5:30 a.m. Workout - 09-07-10

    by , September 6th, 2010 at 08:08 PM (Sarasota Y Sharks Masters 5:30 a.m. 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 :50 Descend 1-4

    1 x 200 Kick 4:20
    3 x 100 Kick 2:10
    6 x 50 Kick 1:05

    3 x 100 Free 1:30
    4 x 25 Sprint Kick :45
    (3 x through with a break)
    Swim the 100s Moderate/Fast/Moderate

    2 x 100 IM 1:45
    2 x 100 Fly 2:00
    2 x 100 IM 1:45
    2 x 100 Ba 2:00
    2 x 100 IM 1:45
    2 x 100 Br 2:00

    4 x 50 Easy

    Swim Workouts
  9. Hot water at the Y

    by , September 6th, 2010 at 01:23 PM (Mixing it up this year)
    It was 87 in the pool and much too hot for a quality workout. So I modified the workout to have more rest.

    6x100@1:40 Free
    5x50@1:00 Fly w/fins
    1 minute rest
    5x50@1:00 Fly w/fins
    1 minute rest
    5x50@:1:00 Fly w/fins kick on back
    1 minute rest
    5x50@1:00 Fly w/fins
    1 minute rest
    5x50@1:00 Fly w/fins
    1 minute rest
    5x50@:1:00 Fly w/fins kick on back
    12x25@1:00 Fly w/paddles & fins
    12x25@1:00 Back w/fins
    10x50@1:00 Free
    200 Free

    Total 3400 yards

    I am looking forward to the cool waters at the aquatic center tomorrow. I really feel for the kids who have to swim in the hot water.

    Too bad the Y can't turn the temperature down and save themselves money on the electricity and chemicals they have to use due to the hot water temps. A good compromise would be 84 which is over what is recommended for swimmers but still tolerable.

    For those with arthritis they can always use the hot tub for the hot water.
  10. Sunday Swim, Sept. 5

    by , September 6th, 2010 at 11:47 AM (The FAF AFAP Digest)
    Swim/SCY/ Team:

    Warm up:

    400 swim
    400 reverse IM kick
    200 pull
    200 IM drill

    Main Sets:

    8 x 75 IM switch @ 1:15
    #4 & #8 FAST

    50 EZ

    3 x 300 w/fins @ :30 RI
    done 100 stroke, 100 kick, 100 kick
    minimum of 6 SDK each length

    Normally, I'm happy to see a set like this. But yesterday, not so much, as I had done plenty of SDK work in the days before. And 6 SDK with fins did not prove that easy. I did them 100 back + 200 backstroke kick.

    50 EZ

    6 x 75 @ 1:50

    odds = 25 UW dolphin + 25 Nemo drill + 25 fast fly
    evens = 25 UW flutter + 25 tricep drill + 25 fast free

    Plenty of rest on these so that the 25s could be very fast.

    50 EZ

    8 x 50 kick @ 1:05
    25 AFAP dolphin kick + 25 EZ

    Everyone did these on different intervals. Barb and I decided to do them on 1:05 together.

    200 EZ

    Total: 3900



    Loved this more speed and stroke oriented workout after Saturday's aerobic emphasis. I was worried I'd feel gassed, but I hung in there decently. That said, I am really really glad I'm having a day of rest today. Definitely need it. Then back to the gym on Tuesday.
    Swim Workouts
  11. Saturday, Sept. 4

    by , September 4th, 2010 at 07:44 PM (The FAF AFAP Digest)
    I went to my first Saturday team practice in, well, maybe ever. Saturday is typically D day (though now our practices are 1.5 instead of 2 hours) and they used to be early. Instead, I happily cruised in at 10:15 after dropping Mini off at volleyball practice. I feel like I'm getting some endurance back. Just some, but some is better than none as my date with 1.2 miles looms. I have reminded my tri relay mates that I am not in the same shape I was last year.


    Warm up:

    2 x through

    200 swim
    100 kick
    100 pull
    100 IM drill

    This may also be the first ever time I've done the assigned warm up.

    Main Set:

    3 x through:

    2 x 250 pull @ 3:30
    2 x 150 K/S/K w/fins @ 2:30
    (I did them all kick and had a ton of rest, but I didn't mind because I wanted to descend the 50s well.)
    3 x 50 stroke descend @ 1:00
    (I left my fins on for these)

    On the sets of 50s, I went back (:29, :27, :25), breast (:36, :33, :31) and back (:30, :28, :25 high)

    200 EZ

    Total: 4050

    Extra set: 8 x 100 backstroke kick w/fins @ 1:30

    Since that only took us about 65 minutes, I did an extra set. Same set as yesterday, 8 x 100 backstroke kick. But this time I did it with fins @ 1:30 with 8/7/7/6 SDKs (which is probably fairly equivalent to the 10 SDKs I took yesterday). I cramped a bit, but was really happy I kicked reasonably fast and long after all that aerobic work.

    Went: 1:03, 1:03, 1:03, 1:03, 1:02, 1:02, 1:01, 1:00.

    100 EZ

    Total: 4950/1900 kicking

    15 minutes in hottub


    20 handstands
    10 cartwheels
    3 walkovers

    15 minutes of stretching



    I felt so much better today when I woke up than yesterday. I felt like I was dragging myself through yesterday's workout. Plus, it was so nice to swim in a deep cool pool. I always swim faster at Mason, it seems, than at our Rec Center pools where the temp hovers at 83-84.

    Mr. Fort got out his bike after I got home, and he's been gone for almost 4 hours ... And since he did the Reston Century ride, he seems to be on their email list. He recommended I do this tomorrow: But unlike Geek, I just can't rise at the jimmy jack crack of dawn.

    I'm tentatively planning on going to my team practice tomorrow instead. Sunday is typically my favorite day as it's stroke and sprint oriented. I could use that after today.

    This week's totals:

    swim, 5x, 18,350 yards
    drylands, 4x
    yoga, 1x

    I have full on fall allergy symptoms and I'm hoping it's due to ragweed and such and not my new kitty (with whom I'm unreasonably besotted).

    Updated September 4th, 2010 at 10:01 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
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  12. Another Saturday with the girls

    by , September 4th, 2010 at 07:11 PM (Mixing it up this year)
    I once again tried to get 3000 yards in before they arrived and the pool was HOT! I would say atleast 85 which is too hot for me but I managed.

    500 Free easy
    500 Free kick w/fins
    10x200@3:00 Free w/paddles & bouy holding around 2:45ish or better last one 2:37

    500 Free broken with the girls then it was time to sink under water and watch their strokes and comment. They made changes and I continued to submerge to look at the results of their changes.

    Not too bad.

    3500 yards
  13. Saturday, 9/4/10

    by , September 4th, 2010 at 05:15 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    300 swim - of 2 different strokes (Back and free)
    2 x 300 with snorkel - 1st 2 bouy only, 2nd add paddles
    (I've never been comfortable with the snorkel, so I forced myself to swim this using the snorkel. Swam straight through each 300 focusing on just swimming and learning to flip and clear the snorkel after breakout. Wasn't very fast, about 5:00 for each 300)

    6 x 50 odds on 55, evens on 50
    (had trouble getting going on these. swan 43-45)

    4 x 50 odd: kick 15m under - moderate kick to wall/25 drill
    even: sprint 15m swim - kick to 20m - build 15m
    (did back and free on these)

    Main Set:
    4 x 50 at 200 pace/:55
    (went 41-40-40-42)
    50 easy

    3 x 250/10sr as 150 kick/50 drill/50 swim
    (1st one kicked with board, other 2 kicked on back, did free drill/swim on #1&3, back on #2)

    4 x 50 at 200 pace/:50
    (went 42 on all 4)
    50 easy

    Kick 200 IM/20sr

    200 neg split/20sr (went 3:02)
    50 easy - 50 drill - 50 swim

    200 neg split/20sr (went 2:58)
    50 easy - 50 drill - 50 swim

    100 even or neg split/10sr (went 1:26)
    50 easy - 50 drill - 50 swim

    100 even or neg split/10sr (went 1:23)
    50 easy - 50 drill - 50 swim

    Total: 4050 meters

    Updated September 5th, 2010 at 12:40 AM by poolraat

  14. Friday, 9/3/10

    by , September 4th, 2010 at 05:03 PM (A comfort swimmer's guide to easy swimming)
    No swim on Thursday.

    SCM with Carrie

    400 -swim
    (did 200 free/200 back)
    200 –pull/scull by 50’s
    (did this with fins)
    8 x 50/1:00 -25 drill, 25 swim build
    (did with fins, IM order)

    500 – swim with fins (1:30 base)/8:00
    (went 7:05)
    2 x 250 – swim with fins and paddles (1:20 base)/4:30
    (went 3:20 on both)
    5 x 100 – swim with paddles/1:45
    (1:28-1:30 on these)
    10 x 50 – swim, desc 1 – 5 with #5 fast/1:00
    (descended from around 45 to 37 on fast ones)

    Warm down
    100 easy swim/kick

    Total: 3100 meters
  15. Sat Sep 4th 2010

    by , September 4th, 2010 at 12:27 PM (Ande's Swimming Blog)
    Sat Sep 4th 2010

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    Whitney Coached
    7:30 TO 8:00 am
    Austin Mabel Davis pool
    swam with tyler & andrew beside larry paul & max
    dove in on time
    wore brief

    3 rounds of 300 fr 100 str


    12 x 50 rest 20 in between each
    1 25 fast 25 easy
    2 3 breaths
    3 kick

    50 FAST
    went 27

    50 easy

    100 FAST
    went 62

    100 easy

    200 fast
    went 2:25

    200 easy

    400 fr fast
    went 4:59
    had traffic issues on last length
    i caught the 2 slowest swimmers in my lane

    400 fr easy

    50 fast
    went 27.7
    Swim Workouts
  16. Taking Advice, Friday Sept. 3

    by , September 3rd, 2010 at 09:59 PM (The FAF AFAP Digest)

    Warm Up:

    700 various

    8 x 50 fly drills @ 1:00

    Pull Set:

    6 x 150 free w/paddles @ 2:20

    100 EZ

    Hypoxic Kick Set:

    8 x 100 backstroke kick, no fins @ 2:15
    SDKs = 10, 10, 10, 10 per 25
    (I really should have done 12 on the first 25. I don't think it would have made any difference, except perhaps causing me to go faster.)

    I knew it would be a tough set, as I cramped on the first one and then on #4 and #6. Took a few seconds extra rest on those. It wasn't a matter of dehydration; my legs were just fatigued from yesterday's double and the P90X plyos.

    I went 1:26, 1:24, 1:22, 1:22, 1:23, 1:22, 1:21-22, 1:20-21.

    I hadn't done a longer rep, longer hypoxic set in awhile, and this was tough, even kicking moderately after surfacing after the SDKs. On the last 3, I only managed 9 SDKs on the final 25. Still, I was happy I got this in, per Chris' suggestion. As he noted on his blog, this is much harder than stringing together 25 shooters.

    150 EZ

    Total: 3050



    I was very very tired today (didn't sleep well either) and considered taking the day off. In retrospect, perhaps I should have and worked out both Sat & Sun. But I generally prefer to take a day off on the weekend to have more family time. So I "ate my veggies" today, as Speedo puts it and got this workout in. My only focus today was the kick set.

    Improving 100 fly/back pianos:

    Chris gave me some good tips for improving my 100 fly and back, particularly, the last 25, on his blog. They are:

    1. Do more lactate tolerance work -- reproduce the spike of lactate that occurs in a real race. Example: 3-5 100s AFAP 1x per week with plenty of rest. (Not sure I am willing to suffer enough to do this set 2x a week.)

    2. Do longer reps on kick sets and fast kicks beyond 50s.

    3. Do 75s and 100s hypoxic kick/shooters.

    4. Do broken 100s. Last year, Speedo and I did a Rich Abrahams set that I liked quite a bit, and I hope to do this one more often. I know it was broken at the 50 and 75, but I will have to look up the amount of rest he used. Chris suggests 10 seconds at either the 50 or 75.

    5. Do more 50s at 95% pace to reproduce the first controlled 50 of a 100 race.

    Workout Nutrition:

    On another note, I have been abysmal about workout and post-workout nutrition of late. I've just been drinking water at practice because gatorade and vitamin water don't agree with me. I ordered some Gu Brew (blueberry pomegranate flavor), which I like, and also decided to try e-fuel, a product from Crank. I'm told that e-fuel is much less sweet than Gatorade. Inevitably, gatorade gives me heartburn and an upset tummy and part of the reason is the sweetness, I think. Mr. Fort uses this product for his cycling. I also ordered some Proasis for post workout, which I've used before. Lately, the thought of eating food immediately after getting out of the pool has not been appealing.

    Lastly, my other Speedo endurance suit, in Mason colors, has also expired. So I ordered two new endurance suits on line, one Nike and one Speedo. Both all black. I'm much more boring than Swimsuit Addict. But a friend did send me a link to some great grab bag deals on some suits at Toad Hollow:

    And, WSJ review of a book on perfecting sports performance:

    Updated September 3rd, 2010 at 11:14 PM by The Fortress

    Swim Workouts
  17. Can you say 400?

    by , September 3rd, 2010 at 09:42 AM (Mixing it up this year)
    today everything was just 400's. Didn't realy want to think this morning. Then I got into a discussion of masters swimming with a new swimmer and that just ate up the time.

    8x400@8:00 Free #1,3,5,8 swim #2,6 kick w/fins #4,7 pull w/paddles & bouy

    Total 3200 meters
  18. Blasted, Thursday, Sept. 2

    by , September 3rd, 2010 at 12:05 AM (The FAF AFAP Digest)

    Yoga Ball Warm Up:

    torso twister on yoga ball, 2 x 25
    med ball rotation on yoga ball, 2 x 25
    (on back, rotate med ball to the left, back up, to the right, repeat)
    iron monkey aka crunch-pass-leg drop, 1 x 25
    oblique yoga ball crunch, 1 x 25

    P90X Plyos, 50 minutes:

    Yikes, I hadn't done this routine since Jan. 10, which I can confirm thanks to the wonders of the blog sub-categories. It was, er, rather challenging, especially given that I was still sore today.

    The routine goes:

    warm up
    (4 exercises: 30s|30s|30s|1min) x 2
    (4 exercises: 30s|30s|30s|1min) x 2
    (4 exercises: 30s|30s|30s|1min) x 2
    (4 exercises: 30s|30s|30s|1min) x 2
    (4 exercises: 30s|30s|30s|1min) x 2

    The exercises are:

    1) Jump squat, run stance squat, airborne heisman (lateral leaping), swing kick

    2) Squat reach jump, run stance squat with direction switch, double airborne heisman, circle run

    3) Jump knee tuck. jumping lunge, leapfrog squat, twist combo

    4) Rock star hop, gap jump, squat jack, military march

    5) Run squat with 180 jump, lateral leapfrog, monster truck tire, hot foot

    JimRude hates the Mary Katherine jumping lunges. But I have the most trouble with the "run stance squat with direction switch." Brutal. Needless to say, I did not "pick up the pace" on anything. Well, I tried, valiantly, on the knee tuck jumps. I skipped the "bonus" sports round, as it seems irrelevant.


    Warm up:

    400 swim
    300 kick
    200 IM drill
    100 scull

    Transition Sets:

    4 x 50 @ 1:00
    odds = kick, drill
    evens = build

    12 x 25 w/fins @ :40
    3 x fast UW, 1x EZ
    I went 10s on my back and 11s on my belly on the fast shooters. These seemed really hard tonight, despite only having to do 9 fast ones.

    50 EZ

    Main Set, Aerobic:

    8 x through:

    75, done as 25 drill + 50 swim (IM order, 2 of each stroke) @ 1:20
    25 dolphin kick @ :30
    100 free @ 1:30

    I felt pretty rough at the beginning of this set, but was pleasantly surprised that I was able to go faster as it progressed. I cruised the 75s and 25s and tried to work the 100 frees.

    50 EZ

    6 x 25 @ :30
    odds = fast
    evens = easy

    I didn't feel up to swimming, so did these flutter kick w/fins & board. Went high 11s.

    200 EZ

    Total: 3500

    There was an optional 2 x 300 pull. But I was beat and didn't feel like it would add anything, so I skipped it.



    This was our first team workout of the 2010-11 season. Our team had no masters practices in August. So Cheryl was trying to start us off a bit easy. I feel like I've been working very hard since Zones, and can now say that every muscle in my body hurts. Today was my 4th dryland workout of the week if I count the P90X yoga/stretch day + bike day. Not sure what I should do tomorrow ... I may attempt to get myself to hot yoga, since I plan to attend team practices this weekend. I have already informed Mr. Fort that if he doesn't want me to drown in Deep Creek Lake, he will have to bike and run around my schedule.

    On the child front, my high schoolers have received their class schedules and there is shockingly little complaint. Fort Son, my scholastic minimalist, has 4 AP classes, so may be forced to study more. Mini spent the day in Ocean City playing beach volleyball with her team (thereby reducing my daily driving burden substantially). Lil Fort has her 4th grade open house tomorrow. She is happy to have the teacher she wanted and her best friend in her class. I am contemplating what I will be forced to sign up for ... After 15+ years of volunteering at numerous schools, I would really like to bury my head in the sand. Where's the emoticon for that? hehe

    Updated September 3rd, 2010 at 12:18 AM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  19. Thu Sep 2nd 2010

    by , September 2nd, 2010 at 04:08 PM (Ande's Swimming Blog)
    Decided to sleep in & did not train today
  20. Sarasota Y Sharks Masters 5:30 AM Workout -09/03/10

    by , September 2nd, 2010 at 03:17 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 1:40
    3 X 200 3:00
    1 X 500 negative split

    7 minute vertical kick: 50 seconds on/10 off
    1 X 100 kick 2:15
    8 X 25 sprint kick :45

    1 X 100 free 1:45
    1 X 100 stroke 2:00
    1 X 200 IM 3:45
    Three times through.
    IM'ers: Round 1 stroke is fly, 2 is back, 3 is breast.

    4 X 200 3:00
    4 X 150 2:00
    4 X 100 1:20 or 1:15

    WARM DOWN: 4 X 50 easy 1:00

    5000Y + v kick
    Swim Workouts