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  1. Future's So Bright I Gotta Wear... Fins

    by , September 24th, 2010 at 05:39 PM (Too Neurotic to be Suitably Aquatic)
    If I want to catch up with my new lane-mates, perhaps.

    I'm back. FISH is back for the season as of Monday. There's no music at the pool because the computer's broken, and I'm OK with that right now.

    We had a bit of a harrowing summer. The school budget got voted down, and along with it, we lost the Adult Continuing Education program that let us swim daily for pennies. Now we're being charged the full price of the pool rental, $125 an hour. And since "we" never really existed as an entity, we had to open up a bank account, submit a boatload of paperwork and collect fees (after much math to figure out what the fees were - about twice as much as last year.)

    But amazingly, we didn't lose many swimmers! On Monday, there were about 30 of us rarin' to go at 6am. And I was in good shape, having gotten in a few yards here and there over the summer.

    I started the workout in my old lane, but was feeling a little held back, so I popped over to Lane 4. Lane 4! They swim 100's on 1:30 like it's no thing. And they don't rest so much. But they're all guys, and I miss the comraderie of talking about endurance suit butt-ride-up with the gals of Lane 3. Prediction: by staying there, I will be in much pain for a while, but I hope that it equals faster swim times when we get to the meets. And then there's only one other faster lane to go... Will I be ready to swim with them next September?

    I dunno. For now, this is my big goal for the year:
    100 yards in 1:08. My current record stands at 1:11.61. I started at 1:19 in 2008. I am hereby holding myself accountable, via blog.

    I've already broken one record this season: shortest swim ever. On Wednesday, I hopped in and started warm-up with a 200. Then I started talking to the men's team captain and our unoffical secretary about the details of the first team meeting, which was held this morning. By the time we finished, it was 7:15, and we were done. 200 yards! In one hour! For a half-submerged team meeting. I don't even consider it worth it to get wet for less than 2000. But, the meeting went really well, and short enough to get my 2000 in this morning, in part thanks to the massive push I'm getting from the new lane.
  2. Busy Week

    by , September 24th, 2010 at 03:57 PM (Adventures in Swimming)
    Coached the Sharks last Saturday
    Swam on Monday, Wednesday, and Thursday
    I swam the Dennis set on Thursday.

    Thought I ate something bad yesterday..

    So I end up at the ER having the worst pain I've
    ever experienced in my life.

    Kidney stones are PAINFUL!!!!
    I'm pretty sure there was something inside of
    me trying to get out.

    All seems better now. Of course the percocet's
    help a lot :-)
  3. Sarasota Y Sharks Masters 5:30 AM Workout -09/27/10

    by , September 24th, 2010 at 03:49 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SYSM has a fairly demanding schedule this week with our Coaches Birthday swim on Tuesday and Tropical Splash open water race on Saturday. Our workouts this week will reflect a kinder/softer tone.

    WARM UP:
    2 X 250 3:45
    4 X 75 1:15
    2 X 150 2:15
    6 X 50 :50

    1 X 200 kick 4:10
    4 X 75 kick 1:40
    6 X 50 kick 1:00

    4 X 150 2:45
    #1 free
    #2 50 stroke/100 free
    #3 100 stroke/50 free
    #4 150 stroke

    1 X 100 easy 2:00
    3 X 50 fast 1:15
    Four times through. 50's are choice

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  4. FAST Fri Sep 24 2010

    by , September 24th, 2010 at 03:02 PM (Ande's Swimming Blog)
    Fri Sep 24 2010

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    6:00 TO 7:30 am
    Austin Mabel Davis pool
    swam with jon, MIKE V, larry, todd, tyler, Marcio, james, nate, brandon, amy & Bob

    dove in around 6:05



    3 rounds of 4 x 50 followed by 100 easy

    1) 90% on 1:15 held 32's & 3's

    2) 95% on 1:30 held 30's & 31's

    3) 100% on 2:00 held 29's & got 1:00 extra rest before #4 & went 27

    3 rounds of 4 x 100 followed by 100 easy

    1) 90% on 2:00 held 1:17's

    2) 95% on 2:30 held 1:10's (missed first one changed to B70 legs, but my cat pulled the string out of it, so I put my brief on over it to keep it from falling down)

    3) 100% on 3:00 went 1:06, 5, & 4

    Updated September 24th, 2010 at 06:16 PM by ande

    Swim Workouts
  5. 9/24 Practice

    by , September 24th, 2010 at 02:57 PM (Random Nonsense)
    Warm up
    - 200 free
    - 2x150 swim/drill/stroke
    - 200 kick
    - 2x200 back
    - 100 IM (1:04.95)
    Main Set (1 ez, 1 fast)
    - 2x200 (2:14)
    - 2x150 (1:39)
    - 2x100 (1:02)
    - 2x50 (:30)
    Cool down
    - 200 ez

    Pre Race: The race was supposed to be 100 back, but we had a girl that would join us if it was a 100 IM, so 100 IM we did.

    The match up: I only train free and back, and I never really learned fly. Damien has 4 solid strokes, his backstroke is technically great (53 in HS), he is only a couple years older than me, didn't swim in college. I have the conditioning advantage, as he is much more social during practice than I am. Going into the race I think he has a slight advantage on the back leg and I have a significant advantage on the free leg. Pretty much I expect to win.

    Race: The fly was close at the first turn, Damien gained a half body length on the back, the breast was about even speed wise so Damien lead by a half body length going into the free. I caught up on the free, but I think Damien out touched me. 1:04.95 was the time for both of us.

    We waste a lot of time right now with these races, so I hope they become more streamlined the more we do them. A 1 minute race probably took 10 minutes of practice time, which is a lot when I am practicing a little less than an hour.

    The main set was pretty painful afterward.
  6. Fatigue on Friday 9/24/10

    by , September 24th, 2010 at 11:15 AM (The Labours of SwimStud)
    Well as usual I am tired on Friday morning.. no not because of anything juicy. A week of work and working out and then Coaching Masters on Thursday nights usually leaves me a little beaten on Friday morning. However, I still dragged my butt to the pool like the rest of you maniacs!

    Warm up
    600 FR
    4 x 50 FL 2:00 the drag suit kills me...kills me...
    10 x 50 K 1:30

    6 x 200 FR 3:30

    Post Main
    4 x 150100Paddle pull/50 Swim odds FR, evens BK
    500 Fin Kick

    4 x 100

    Still have to lift today...then I can rest.
  7. Not too bad today

    by , September 24th, 2010 at 09:18 AM (Mixing it up this year)
    My left ankle was better than it has been. The TENS unit really helped.

    100,200,300,400@:15R Free
    500 Free kick every 3rd 25 fast w/fins
    4x100@:05R kick streamline alt back/fly fast
    100 Breast kick
    3x400@7:00 Free w/paddles & fins descend went 6:14, 6:02, 5:50
    300 Free Easy

    Total 3500 meters
  8. A few more pics

    #1 The Pace Arrow: l to r.... Betsy, Sharoz, John
    by Fiona Laughlin

    #2 Sea France
    by Fiona Laughlin

    #3 Pre Splash
    by John Humenik

    #4 Atop Cap Gris Nez: l to r.... John, Laura, Clare, Sharoz

    #5 MIMS with kayakers Michael Hayes and Danielle Biordi
    by Clare
    Attached Thumbnails Attached Thumbnails Click image for larger version. 

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  9. Drylands, Sept. 23

    by , September 23rd, 2010 at 06:48 PM (The FAF AFAP Digest)
    Drylands, 60-70 minutes:

    Warm up:

    broomstick twists, 25
    windshield wipers, 15
    flutter kicks (on back, arms in streamline position) on bosu, 50
    lateral hops on bench, 1:00

    Strength/Power Work:

    dead lift singles, 3 x 45, 1 x 95, 1 x 115, 1 x 135, 1 x 135, 1 x 145, 1 x 145, 1 x 155
    med ball floor slams (10 lb ball), 2 x 10
    plyo start drill w/med ball, 1 x 10*
    streamline on back on bosu, 2 x 2:00**
    bulgarian split leg squat w/10 lb plate overhead, 10 x 2 x 10 each leg

    -- next time I'll use a heavier plate, as these were relatively easy. Here's a vid of an overhead split squat: [ame=""]How to Perform an Overhead Split Squat Video –[/ame] I just used a bench for the back leg.
    -- you can do these SSs with added ROM as well -- [nomedia=""]YouTube - - Bulgarian split squats w/ added ROM[/nomedia].)

    back extensions w/plate, 25 x 1 x 15
    body rows (aka inverse pull ups), 2 x 15
    russians twists on incline w/plate, 25 x 2 x 25
    extreme angle isometric squat hold, 4:00 (effen ouch)
    extreme angle isometric push up hold, 1:45

    * I used a fairly heavy med ball when I started, but I seemed to put a crack in the drywall. . So I switched to a lighter wall and moved further away from the wall. I should probably do these in the racquetball court in the future.

    ** This is so much easier on the shoulders, and seems equally effective in building core strength, that I may never do a plank again.

    RC Work, 10 minutes:

    arm circles, scapular scrunches, seated straight arm dip, external and internal rotators.

    Yoga, 30 minutes:

    30 minutes of yoga and stretching. I had two people ask how long I'd been doing yoga -- only a year or so. I'm inclined to do shorter more frequent bouts of it rather than the whole 60-90 minute DVD.



    Got in a good gym session today. Would have liked to do a technique based swim, but didn't have time. I didn't get as fast a start this week as I was hoping after Savageman. But I still have a month before the Sprint Classic, so it is all good. Other random thoughts:

    1. I like the look of the vibrams. I might buy myself a pair for the gym. They were everywhere at Savageman.

    2. I need a more concrete plan for the next two 4 week cycles. I will focus on speed work and strength during the week with generous intervals. If I do any aerobic sets, it will be kick endurance or longer shooters. I'll try to get some aerobic work in on the weekend with my team.

    3. I may do 1-2 tabata sets during the week for a cardio boost. It's amazing that 4 minutes (of hell, to be sure) can have such a large aerobic impact.

    4. I need to throw my MF in the truck.

    5. I haven't received the FAST sprint paddles i tried to order. I need to check on that.

    6. Trying to decide what to do tomorrow at Mason. Either the 5 x 50 AFAP set or the Gary Hall Sr. kick workout from hell ... I fear the latter would require more tolerance of pain.

    7. My fav new smoothie combo has: blackberries, kiwi, cherries, blueberries, beet greens, and plum in it. My allergist told me to stop using flax and coconut water temporarily pending the allergy test results. I seem to have somewhat less GI distress from doing this.

    8. I've been pondering the isometric holds and whether to include them in my routine. I've tentatively decided that I want to keep the 2 I did today, but not the others. I may run this by Mr. Fort's trainer to see if they would still have the same benefit. I would think they still would, for the particular strength move involved. These are supposed to become easier and require less recovery if done regularly.

    9. Has anyone else been able to get on FB this afternoon?

    10. In support of ADD drylands:

    Updated September 23rd, 2010 at 09:30 PM by The Fortress

    Strength Training and Dryland Workouts , Yoga
  10. Sarasota Y Sharks Masters 5:30 AM Workout -09/24/10

    by , September 23rd, 2010 at 06:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 300 4:30
    3 X 100 1:45
    1 X 300 4:30
    4 X 75 1:10
    1 X 300 4:15
    6 X 50 :50

    1 X 200 kick 4:10
    4 X 75 kick 1:40
    8 X 25 sprint kick :45

    1 X 400 IM 7:00
    1 X 300 IM 5:15
    1 X 200 IM 3:30
    1 X 100 IM -

    1 X 200 free 3:00 2:50 2:40
    3 X 100 free 1:30 1:25 1:20
    Three times through. Round 1 interval left, round 2 middle, round 3 right.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  11. Thursday, 9/23/10

    by , September 23rd, 2010 at 05:54 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up
    200 Swim - 200 Skill Drills
    4 x 50/55 build (did all free)
    8 x 5/30 Strong (did 2 free, 2 back etc)

    Challenge Set
    20 x 100/2:00
    Every 4th Timed
    Take pulse after each swim
    Remember Timed Swims
    (1-4, 9-12, 17-20 free: timed ones 1:21, 1:22, 1:23, others ave 1:28-30
    5-8, 13-16 back: timed ones 1:35, 1:32, others 1:38-1:41

    HR was 1:45-55 on non timed ones, 155-170 after fast ones)

    Cool down
    100 easy free

    Total: 2900 meters
  12. The joints aren't moving well today but....

    by , September 23rd, 2010 at 08:27 AM (Mixing it up this year)
    Despite waking up fairly stiff and inflexable, I manage 4 decent swims in workout today, everything else was recovery and mobility.

    10x100@1:45 Free w/4 beat kick
    500 Free kick w/fins every 3rd moderate
    3x[100@2:30 as 50 fly chest press/50 fly kick on back w/fins
    ....[100@2:00 fly w/fins for time went 1:21, 1:18, 1:18
    300 Free kick w/fins easy
    100 Fly w/fins for time 1:12
    500 Free w/snorkle, paddles & bouy easy recovery
    500 Free Drills w/fins

    Total 3000 yards
  13. The best of both worlds (for backstrokers)

    This morning I got in a last swim at my beloved Florida pool before heading back to New York tomorrow. It was hopping during am lap swim--I actually had to split a lane for part of my workout, which is rare here. Here’s what I did:

    1000 lcm warmup

    8 x 100: odds FR @ 2:00, evens FR/BK at 2:00, 1:50, 1:40, 1:30

    Then I joined up with a couple of my winter swimming buddies who were at the pool for the following:

    3 x 400 @ 7:30 [I did the first FR, the 2nd FR/BK by 50s, the 3rd FR/BK by 100s]

    300 warmdown

    I had an aha moment on the first of those 400s. I was trying to maintain a 6-beat kick on my FR. My usual kick is more of a 2-beat foot plunk, and I’ve always found switching to a 6-beat frustrating because it tires me out without making me go much faster. I think this is because I have let this kick flatten out my stroke; if I focus on using two of those six beats to rotate myself, then my kick suddenly feels more powerful.

    Also, for the 400s I moved over to a lane under the short-course flags so that I could swim by the others doing the set. This meant I had backstroke flags (for the pool’s scy setup) strung right over my lane. The only drawback to swimming outdoors, for me, is the lack of any ceiling to keep me on the straight and narrow during backstroke. Swimming in lanes 2 or 7, where the backstroke flags for the perpendicular short course lanes are strung, solves this problem perfectly. I think hosts of outdoor meets could easily recoup a significant portion of their meet expenditures by auctioning off the rights to swim in these lanes for backstroke events.

    Tomorrow is a travel day—no swimming. But I have enjoyed working out in this outdoor pool, and look forward to returning here this winter.
  14. Tuesday, Sept. 22

    by , September 22nd, 2010 at 09:46 PM (The FAF AFAP Digest)

    Warm up:

    700 various

    8 x 50 @ 1:00
    odds = swim
    evens = kick

    Speed Set:

    10 x (25 AFAP + 25 EZ), no interval

    3 free, 3 breast, 3 UW kick, 1 fly fast

    100 EZ

    Total: 1700



    I only had time for a very quick swim today; the rest of the day was booked solid. (And I still have red, not Gaga, hair.) So, it seemed like the perfect time to pop in a 10 x 25 fast. I wish I had felt fast, but at least it's a start. I'm ready to get back to basics -- strength & speed! But, unlike Patrick, I plan to use actual weights.

    I glanced at a few workouts from last year in late Sept. In particular, I was looking to see what I went on my fast 50s with fins for Q. I found this set from Sept. 29:

    5 x (50 AFAP w/fins + 100 EZ)


    50 SDK on back, :23
    50 back, high :24
    50 free, :25 (missed turn)
    50 SDK, :23
    50 back, :25 (tired)

    I highly doubt I could do that right now. But I plan to do this set on Friday along with some other speed work and maybe some high intensity vertical kicking. I feel the need to do more than 31 kicks in 10 seconds, or I will have to concede defeat to Geek and send him a cap.

    To get myself out of my demi-funk, I am entering some meets. I am going to do an abbreviated line up at the Sprint Classic and go to Indy with Jimslie the following weekend. I will be staying at the famous Bobinator's house and Chicken of the Sea, FlyQueen, Bzaks and others may attend as well. If Bill White doesn't come with Jimslie and me, I will plan something evil for my next Sewickley Masters workout over Thanksgiving.

    Sprint Classic Events, Oct. 24:

    50 back
    50 fly
    25 back
    25 breast
    25 fly
    25 free

    GRIN Fall Classic at Indy, SCM, Oct. 30-31:


    100 fly
    50 free
    50 fly


    100 back
    50 breast (as split request in the 100)
    100 IM

    The weather sucks! It was 90 and humid today. It thundered as I was heading to watch FortSon's cross country race. It was delayed, causing me to miss the race because I had to take Lil Fort and friend to swim practice. Grrr ... He said he had a good race, but died in the heat. We fair skinned folk do not like exercising in heat.

    I haven't received my Swimmer magazine yet, and I am just dying to read "Swimming Through Menopause."

    I am getting some crap for being mental about the cold water and opting not to do the B2B race. I can only hope that certain people know that if I die, our relay will get DQ'd.

    And, finally ... drumroll ... Ryan Lochte will be at a local swim shop on Saturday from 11-2. Mini is urging a trip there after my swim practice.

    Updated September 22nd, 2010 at 10:51 PM by The Fortress

    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout -09/23/10

    by , September 22nd, 2010 at 05:06 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 300 4:30
    2 X 150 2:15
    3 X 100 1:30
    6 X 50 descend 1-3/4-6 :50

    2 X 200 kick 4:15
    3 X 100 kick 2:10
    4 X 50 kick 1:00

    1 X 400 6:00
    8 X 50 descend 1-4/5-8 1:00
    1 X 300 4:30
    6 X 50 descend 1-3/4-6 :55
    1 X 200 3:00
    4 X 50 descend 1-4 :50
    1 X 100 1:30
    2 X 50 fast 1:00

    16 X 50 1:05
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  16. Wednesday, 9/22/10

    by , September 22nd, 2010 at 02:35 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    200 Free
    200 IM
    1 x 200 Kick w/Fins - 50 smooth - 50 strong build
    1 x 200 Swim w/Fins- 50 build - 25 fast - 25 smooth

    Main Set: Free & Back
    Repeat following twice:
    free on round 1, back on round 2
    4 x 25/30 Build with strong kick
    4 x 25/30 desc. with strong kick
    (took 1 min extra rest both rounds)
    1 x 100 free - Fast/3:00
    (free 1:10, back)1:20
    4 x 50/1:00 Build with strong kick
    (free 37-38, back 44-45)
    4 x 50/1:00 desc. with strong kick
    (free 40->35, back 45->41)
    (took 1 min extra rest both rounds)
    1 x 100 Free - Fast/3:00
    (free 1:11, back 1:19)
    1 x 100 easy

    Warm down
    200 easy

    Total: 2800 yards
  17. Wed Sep 22 2010

    by , September 22nd, 2010 at 01:31 PM (Ande's Swimming Blog)
    Wed Sep 22 2010

    Did not swim on Tuesday

    Congrats to Whitney Hedgepeth for her Backstroke article in the USMS Swimmer magazine September / October 2010 issue
    "What You Don't See Can Hurt You
    Most Common Backstroke Mistakes Are Often Easiest to Miss"

    Congrats to Tyler the Miler Blessing on being the Cover Boy & featured swimmer in her article.

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    6:00 TO 7:30 am
    Austin Mabel Davis pool
    swam with MIKE V, larry, todd, tyler, Marcio, james, jim, nate, ned, & Bob

    dove in around 6:20

    missed it


    400 6 SDKs


    400 6 SDKs


    12 x 100

    400 br

    200 br k
  18. 9/22 Practice - Now with racing!

    by , September 22nd, 2010 at 01:02 PM (Random Nonsense)
    I am on the fence if this workout is a Fort workout. I think the last set makes it a no.

    Warm up
    - 300 free
    - 300 kick on back no fins
    - 300 back
    - 300 swim
    Main Set
    - 100 free off the blocks (:56.5)
    - 10x50 odd ez, even fast with fins on 1:00 (sub 28s)
    - 150 ez
    - 4x200 odd fast, even ez on 3:00 (2:10, 2:08)

    Thanks to Damien, we might have a race every practice off the blocks. The plan is to do the 100 back Friday, which Damien is very good at. After the 100 free, he told me he thought I was dogging the race because he was only half a body length behind, but didn't think that on the back half His goal is to break 1:00 and he went 1:00.2 today, so just cleaning up his turns should do it.

    Didn't worry about the times on the 50s with fins too much since we rarely do sets like that, I don't have a reference for what fast really is. Fun set for me.

    That second 200 hurt and felt like a 2:30 as my arms slowly started to grind to a stop during the last 50.

    Not much yardage, but good quality today. This goes in the great practice bucket for me.

    Registered for my first SCY meet of the season and penultimate USAS meet of the year.

    Updated September 22nd, 2010 at 01:20 PM by qbrain

  19. 9/22/10 Engine Building

    by , September 22nd, 2010 at 12:36 PM (The Labours of SwimStud)
    Well yesterday I ran 4 .5 miles and did core work. So when I got to the pool this morning I had some carry over tiredness.

    Warm Up
    300 FR/BK by 50
    4 x 50 FLY 1:30
    10 x 50 K 1:30
    The kicking was slower today but with a drag suit on and after a run the day before--I wasn't surprised.

    100 to 500 to 100 Ladder/Pyarmid whatever you call it. 1:42 pace.
    I swam it around the 1:30-1:35 mark. So rest was good on the longer swims and I recovered from the kick set to put in some nice effort. I descended the back half by a few seconds per 100 too

    500 Fin Kick
    4 x 50 EZ

    Updated September 23rd, 2010 at 09:02 AM by SwimStud

  20. Did not want to get up this morning

    by , September 22nd, 2010 at 08:27 AM (Mixing it up this year)
    I did it anyway. I am now glad I did since I got my body moving better than I have in a while.

    50,100,200,300,200,100,50@:15R Free

    6x100@1:30 Free kick w/fins
    300 Free kick w/fins easy
    100 Free kick w/fins for time 1:14

    10x50@1:00 Fly w/fins as 25 skull drill/25 swim fast

    10x100 Free w/paddles & bouy
    #1-4@1:30 held 1:25's
    #5-7@1:25 held 1:20's
    #8-9@1:20 held 1:15's
    #10@1:15 went 1:14

    300 Free easy w/snorkle

    Total 3800 yards