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  1. FAST Fri Aug 12th 2011 scy

    by , August 12th, 2011 at 05:51 PM (Ande's Swimming Blog)
    FAST Fri Aug 12th 2011 scy

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool scy
    6:30 to 8:00 dove in 6:35ish
    wore blue FS PRO jammer
    swam with Todd
    Beside tyler, chris, & Larry

    20 min choice

    Main SET: scy

    10 x 100 fr on 6:00 fast for time
    from a dive off the side in
    2 heats 2:00 apart
    went: 57 on #1 , 4 56's & 4 55's, &
    53 on #10
    did around 100 swim down after most hard 100
    did most fast 100's: 50 2 beat kick, 50 6 beat kick
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout -08/15/11

    by , August 12th, 2011 at 01:14 PM (Sarasota Y Sharks Masters GOLD Workout)
    We are back to short course yards starting today

    2 X 200 3:30
    4 X 100 1:30
    8 X 50 :50
    Descend 50's 1-4/5-8

    1 X 200 Kick 4:30
    2 X 100 kick 2:15
    4 X 50 kick 1:15
    50's: 25 fast/25 easy
    1 X 100 easy swim

    18 X 50 1:00
    #4-8-12-16 are fast
    #17-18 are easy
    All choice

    3 X 300 5:15
    3 X 200 3:30
    3 X 100 1:45
    Within each distance, #1 swim is IM, #2 is 50 stroke/50 free, #3 is free.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  3. Friday, August 12, 2011 5:30am

    by , August 12th, 2011 at 11:53 AM (Fast Food Makes for Fast Swimming!)
    Only 31.5 miles behind my GTD pace to 500 Miles. I'm digging my way out of the hole slowly now. Should be out of the red by around Thanksgiving.

    I didn't have to work early this morning (normally 5am, today 10:30am), so I went over to the Y for an hour and a half swim with a goal to make 5K. I made it, but it was tiring. Good practice for my upcoming 5K OW event in Coeur d'Alene, Idaho in 2 weeks, August 27th.

    (200 Free, 100 Kick, 300 Pull) x2
    300 IM Drill

    5 x 200 IM @ 3:00

    10 x 50 Kick w/ board @ 1:00

    6 x 150 Free Pull @ 2:00

    8 x 50 (Fly/Free by 25s) @ :50

    500 Kick w/ board (100 flutter/100 breast)

    200 Free EZ and out

    5000 Yards Whew...that was tiring, I haven't done that much in a while.

    In the middle of the 200 IMs, I think after the 3rd one, I looked up and there was a familiar person standing on the deck just watching me swim. I realized it was Peony. She's still going at it in the pool, 1650 Fly and everything, even after a few trips to the Seattle hospital, chemotherapy threatments for her pancreatic cancer. I gave her a big hug. She was so happy to see me. It's really good to see her back in the pool.
  4. Friday workout

    by , August 12th, 2011 at 10:27 AM (Pete's swim blog)
    The 2200 yd set was kind of interesting. I had to pick out parts where I could recover so I could keep going. Did the whole thing on the edge of falling apart but in the end I had enough to finish the last 100 on 1:11. Once we were done, Dave got the idea of swimming a hard 100 fly. I'm doing a triathlon tomorrow so I passed. He finished in 1:14 with a drag suit on. Nice swim Dave!


    400 Warm up

    4 times through
    * 25 Kick - :30
    * 50 Fly/Free - :45
    * 75 Kick/Fly/free - 1:15
    * 25 Back/75 Free - 1:30
    * 100 Free - 1:25
    * 100 Free - 1:20
    * 100 Free - 1:15
    50 Easy

    5 x 200 IM - 3:30 (made all on 3:00)
    100 Stroke - 2:00
    200 IM - 3:00
    300 Free - 4:00

    250 Cool Down

    (4500 Total)
    Swim Workouts
  5. Easy swim today

    I had a nice easy swim this morning with a friend over at the Y. I’d been feeling under the weather this week, and was out of the water for the last 3 days, so it felt good to be back swimming again. Here’s what I did:

    1000 scy warmup

    6 x 50 FR @ :50, desc. 1-3 and 4-6

    Then I joined my lanemate for one round of her distance set:

    800 swim
    600 pull [I just did 550]
    400 kick
    200 easy back
    [These were all relaxed pieces—no interval, just :30-1:00 rest in between]

    100 warmdown

    I felt good throughout.

    Later this morning I’m headed up to Lake Placid for the 2-mile cable swim plus a few days of r&r. Mirror Lake is one of my favorite places in all the world to swim—it’s where I did my first open-water race back in the mid-90s, and I’ve gone back most summers ever since. After the race Saturday morning, I’m looking forward to some nice long easy swims over the weekend, including at least one lake IM. I’m also anticipating spending considerable time draped over the nearest willing lounge chair reading and napping. If I get a clear night there might even be a moonlight swim—full moon is this weekend! Maybe I’ll find some swim buddies for that adventure at the race Saturday.
  6. Starting to feel like I am recovering alittle

    by , August 12th, 2011 at 09:10 AM (Mixing it up this year)
    This week I have been hurting not only from the drive back from Auburn but the fact I never recovered from the 1500 Free the first day of the meet.

    5x100@:2:00 Free
    500 Free w/fins every 3rd25 FAST
    5x100@1:45 Free w/paddles & bouy
    10x50 Free w/snorkle kick offs to 15 meter mark then swim

    Total 2000 meters
  7. Thursday, August 11, 2011 4:30pm

    by , August 11th, 2011 at 11:59 PM (Fast Food Makes for Fast Swimming!)
    Got in for a quick 45 minutes before heading out to my daughter's soccer practice.

    100 Free/50 Back/100 Free/50 Back
    100 Kick on back, flutter/dolphin
    200 IM Drill
    300 Free Pull

    12 x 50 Free @ :45

    10 x 100 Free Pull @ 1:15
    #1-4 held 1:07s
    #5 EZ on 2:00
    #6-9 held 1:07s
    #10 dropped the paddles/buoy, went swim all out went a 1:00.

    Cool down in the showers. I'll be back in the morning to go for a 5000+ yard set. No work till later in the day.
    2500 Yards
  8. The Plan

    by , August 11th, 2011 at 11:49 PM (Elise's Fitness Fun)
    O.K. I feel like I am getting back on track. The plan is that I will take the next month to do what I call "leaning up." My weight is at 145 which is not bad except the old body fat percentage has gone up. I have now what one would call a curvy body which is nice in some ways, but not what I am used to. So, the plan is to lean down to perhaps 137 to 140 and add back some muscle.

    For the next month, I hope to alternate run days and swim days. No weights until I lean down. So, probably am talking about mid-Septemeber before I hit the weights.

    I really would like to do Auburn in February and the SCY Nationals in April. It will be interesting to see if I can get back in shape in time even though I have been on a one year taper.

    I do have to say that my body feels pretty good. All those places that felt really tight before I went on my one year break - my lower back and shoulders - feel fine now. I noticed on my dolphin kick the other day that I was getting a better range of motion and more power in my hips. My lower back is not tight at all! On fly, no shoulder issues either.

    This is what I have done so far this week:

    Treadmill run. Ran 3 miles as follows:
    -started each mile at 6.0 mph and worked up to 7.5 or 8.0 mph by the last 1/4 of the mile.
    -walked for 30 seconds at each mile

    400 - 100 free, 100 breast kick, 100 back, 100 dolphin kick

    8 x 50 - alternate 50 drill with 50 swim 1:15
    1 & 2, 7 & 8 are fly - use fins with on swim
    3 & 4 are back, 5 & 6 are free - use fins on swim

    4 x 100 alternate 25 hard/25 easy on 1:45
    did kick with fins - made sure to alternate back kick, kick on side, and dolphin kick on back

    4 x 100 odds are pull, evens are swim on 1:45 - did back on odds just using paddles and did free on evens

    200 easy

    1800 SCY


    2 miles on the treadmill as follows:
    1/2 mile warm-up at 6.5 mph
    alternate 2 minutes walking with 1 minute fast (did first one minute at 7.5 mph and worked my way up in speed so that I was at 9.0 mph on my last one minute run)

    2 minute easy walk

    Had planned to swim, but just as I was about to leave locker room with suit one, it thundered. So, will try to get it in tomorrow.

    I am looking for any suggestions on how to improve muscle tone in my thighs. My calves are fine, but the thighs - ugh. Would love to hear any suggestions that involve swimming or running. Would doing a bunch of evil stroke kicking would help?

    Updated August 11th, 2011 at 11:59 PM by elise526

  9. Gorgeous Day for LCM, Aug. 11

    by , August 11th, 2011 at 07:49 PM (The FAF AFAP Digest)
    LCM @ Rockville:

    Warm up:

    12 x 50 various, broken with Wolfy chats

    Main Sets:
    -- used fins

    4 x 50 burst dolphin + cruise

    5 x 100
    50 free + 50 back kick build

    50 EZ

    5 x (50 easy speed fly + 50 EZ)

    50 EZ

    5 x (50 back @ perceived 100 meter speed + 50 EZ)

    100 scull w/paddles
    100 free w/paddles

    Total: 2600 m


    It was an utterly gorgeous day for a drive to MD to swim in Rockville. Bonus: I got to see Wolfy and catch up on life and swimming a bit. His advice: don't "go crazy" before the Terrapin Cup.

    Since I am so unused to swimming outside, it seems difficult to really let 'er rip. I'm always worried about swimming straight, crashing into the slow mo lap swimmers there, crashing into the bottom at the shallow end, or crashing at the end with no backstroke flags. Much mental energy goes into crash avoidance. I also get utterly distracted by the sun and the reflections in the water.

    I did the 50 flys today mostly for psychic benefit. The 50 still seemed very long. The backstroke 50s were much easier. I was mulling over going to hot yoga tonight, but I find myself too tired from that wee workout. Read: out-of-shape-sprinter-from-excessive-tapering. And, besides, I must pack! I'm going to Pittsburgh tomorrow for the weekend. Roller coasters at Kennywood and a swim with Jimby await! Will try to squeeze in RC exercises and stretching tonight.

    My right front shoulder is still bothering me some. I suspect I re-aggravated it with the sprinting at nationals. It would probably appreciate some gentler aerobic work for awhile. Perhaps after the meet.
    Swim Workouts
  10. Friday, 8/12/11

    by , August 11th, 2011 at 05:57 PM (A comfort swimmer's guide to easy swimming)

    Warm up
    300 Choice
    - 150 free/150 back
    200 Kick
    - continuous, in streamline, no board, 50 fly/50 breast/50 free/50 back, used snorkel for fly-breast-free
    4 x 50/1:00 25 Free – 25 Stroke
    - for stroke went fly-back-breast-fly
    4 x 50 25 Fast – 25 easy
    25 easy – 25 Fast
    50 easy
    50 Fast
    - all free

    Set #1: Stroke/Free
    Swim 2x:
    3 x 100/2:00
    1= 25 stroke (fly) – 75 free - went 1:34 on both
    2= 25 free – 50 stroke (back) – 25 free went 1:35 on both
    3 = 75 free – 25 stroke (breast) - went 1:38 on both
    2 x 100 IM/2:30 - went 1:40± on all

    Set #2: Kick/Swim
    8 x 50 25 fast – 25 easy
    Alternate kick/15sr with swim/20sr
    - did free on 1-2, 5-6, back on 3-4, 7-8

    Set #3: Pull
    1 x 400
    - w/buoy and freestyle paddles

    Cool down
    100 easy free & back

    Total: 2800 meters

    Updated August 12th, 2011 at 05:49 PM by poolraat

  11. Thursday, 8/11/11

    by , August 11th, 2011 at 05:57 PM (A comfort swimmer's guide to easy swimming)

    Warm up:
    400 choice
    - alternated free/back by 100's
    200 as 50 kick - 50 drill
    - with snorkel, no board, fly kick, fist free, free kick, 1 arm free
    6 x 50/1:10 15 strong - 20 smooth- 15 strong
    - did 2x (fly-back-breast)

    Main Set
    4 x 100/2:10 50 kick - 50 drill
    - free: w/board on kick, drill was fist and 1 arm free
    1 x 400/8:00 Holding strong pace
    - free: went 6:02, negative split it
    4 x 100/1:50 ds to strong pace
    - free: went 1:30-1:28-1:26-1:23

    4 x 50/1:10 25 kick - 25 drill
    - back: did fist swim for drill
    1 x 200/4:00 strong pace
    - back: went 3:14
    4 x 50/1:10 ds to fast
    - back: went 48-47-45-43

    Cool down
    100 easy free

    Total: 2800 meters
  12. Thu Aug 11th 2011 scy

    by , August 11th, 2011 at 04:16 PM (Ande's Swimming Blog)
    Thu Aug 11th 2011 scy

    Subscribe to Ande's Swimming Blog

    yesterday I wrote
    Monday Whitney started a main set theme and pattern, today was a continuation,
    today was too

    Whitney Coached
    UT, main pool scy
    6:30 to 8:00 dove in 6:37
    wore blue FS PRO jammer
    swam Beside Beth tyler, todd, Larry, & Chris

    assigned 4 3 2 1
    did: 20 x 50

    Main SET: scy

    10 x 100 fr on 1:30 75%

    2:00 break

    8 x 100 fr on 1:25

    2:00 break

    6 x 100 fr on 1:20

    2:00 break

    4 x 100 on 1:15
    did them kick,
    except for #3 where I did 25 k 25 fr
    to get a little rest

    100 fast in heats,
    heat 2 dove off blocks
    did 50 2 beat kick 50 6 beat kick
    went 52

    swam easy 50's for 8 min
    prob did 300
    Swim Workouts
  13. After Vacation

    After a much needed family vacation I am back home swimming with the team. I did get to swim twice while away but those swims were not very intense or long. Glad to be back home!

    While on vacation I did manage to get myself recharged for what I need to do for my family, work, and in the pool. I have adopted a new attitude to not worry about a bad workout or swim like I have in the past. I have decided to just do my very best everyday and the results will follow. I am hoping that this will help me stay focused on my goals I have set.

    Felt sluggish through the very middle of the workout but quite a bit stronger towards the end.

    300 Choice
    4 x 50 kick w/fins underwater R10
    4 x 50 kick feet stay below surface R10
    4 x 50 swim w/over kick & slow arms R10

    Descend all of the following
    6 x 50 pull @ 50
    6 x 75 swim @ 1:10
    6 x 100 pull @ 1:30
    6 x 125 swim @ 1:50
    6 x 150 pull @ 2:10

    50 EZ

    4 x through the following
    100 w/bouy cruise @ 1:40
    3 x 25 Sprint @ 25
    25 recovery @ 60

    200 w/d

    4950 scy

    Handled everything pretty well except for the 6 x 125s. I could not see the clock and missed my send off time on number three and tried to make it up and continue to get faster which didn't work very well. The short sprints at the end felt strong and fast so that was positive. I won't swim in a pool meet until the end of Oct. so I have plenty of time to work.
  14. Sarasota Y Sharks Masters 5:30 AM Workout -08/12/11

    by , August 11th, 2011 at 03:40 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 300 5:30 5:00
    3 X 100 2:00 1:45
    Twice. Round 1 intervals left, 2 right.

    1 x 200 kick+ 100 easy swim

    8 X 100 2:00
    odd: IM or stroke
    even: free

    8 X 50 kick 1:20
    1 x 100 easy swim

    1 X 400 6:00 6:00
    4 X 100 1:40 1:30
    Two times. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  15. Thursday Workout

    by , August 11th, 2011 at 10:28 AM (Pete's swim blog)
    Workout hurt today. I'm slowly getting back into grinding out the yards. My IM's have improved significantly probably due to a better fly.


    450 Warm up

    8 x 50 Pull - :50 Easy/Hard
    100 Stroke - 2:00
    8 x 50 Kick - :50
    100 Stroke - 2:00
    200 IM - 3:00
    50 Easy

    8 x 50 Pull - :50
    100 Stroke - 2:00
    200 IM - 3:00
    300 Free - 4:00
    50 Easy

    8 x 50 Kick - :50 (did 25k/25stroke)
    100 Stroke - 2:00 (removed drag suit)
    200 IM - 3:00
    300 Free - 4:00
    1:00 Rest
    400 Free - 5:00 (4:55)

    200 Cool Down

    (4350 Total)
    Swim Workouts
  16. Had to work last night so I am tired

    by , August 11th, 2011 at 08:21 AM (Mixing it up this year)
    Got in late due to over sleeping so had to cut the workout short.

    10x50@1:00 Free
    5x100@1:30 Free w/paddles & bouy
    500 Free kick every 3rd 25 fly kick w/fins
    5x100@1:45 Free w/snorkle
    300 Breast kick w/brfins
    200 Free easy and experimented with bad stroke form versus good form so that I can demonstrate the difference to my new swimmers.

    It is hard to do my strokes that incorrectly, dropping elbows and head held high with low hips. It actually hurt to do it wrong.

    Total 2500 yards
  17. August 10th Aquasol

    by , August 11th, 2011 at 02:36 AM (Swim like an Orca, but faster !)
    Aquasol - No Coach Janine - 7:00 - 8:20 PM
    No other aged groupers

    Warm 6x100 Alt FR, BK, one BR (600)

    12x50 IM (Fly/BK, BK/BR, BR/FR) on 1:00 (600/1200)
    6x75 Kick 25/Swim 50 (3 BR, 2 BK, 1 Fly) on 1:20 (450/1650)
    50/100/200/100/50 FR on :10 RI (500/2150)
    4x100 Monofin, 25Front,25Side,25Back,25Side on 1:30 (400/2550)
    4x75 IM Drill (Fly,BK,BR) Worked on UW Back to breast turn (300/2850)
    4x100 FR odd-swim, even-kick (400/3250)

    200 cool


    I found this workout at a, slightly modified. I had 5 lanes to myself and the seniors were in the first 5.
    Just about every Master/fitness swimmers are finding the new morning open lap swim more convenient. Actually there has always been a morning open lap swim with the Y in the same pool.
    I guess I needed to be alone, I'm finding that the struggle against the resistance of the water pales in comparison to the struggle of my mind and body, I have to push through the pain and the struggle to breath.
    Yesterday I tried the underwater transition turn for back to breast, I found a workout that allowed me to figure it out, I get the idea, but it needs more practice...and more air!
  18. Something Besides Swimming! Aug. 10

    by , August 10th, 2011 at 11:10 PM (The FAF AFAP Digest)
    Bike, 30 minutes


    RC exercises
    flutter kicks on bosu, 2 x 100
    back extensions w/plate, 25 x 2 x 15
    power wheel roll outs, 2 x 15
    power wheel pike ups, 2 x 10
    hanging leg raises, 3 x 10
    push press, 40 x 2 x 10
    goblet squat, 55 x 2 x 10

    Stretching, 20 minutes


    No time for a swim today with Lil Fort having friends over, and mentally I needed a break! All I've done for weeks is swim, swim, swim. I need to mix it up more so that I'm feeling excited about getting to the pool and more ferocious once I'm there.

    I did mostly a core workout at the gym today. I want to ease back into drylands and not ramp up until after my meet. (As it is, I'm sure I'll feel the effects of the power wheel.) After the meet, I may take a few days off -- from the pool, not exercise.

    Was interviewed by Swimming World TV today via skype. It's going to air next Monday. He asked me quite a bit about SDKs -- not surprising! Right after me they talked to Allen Stark and you can watch him on Tuesday. For my interview, they warned me that I wouldn't see the interviewer on my computer screen. They didn't explain why (and didn't do this with Allen), and it was rather odd talking to just my computer screen. Hopefully, I won't look too foolish. lol Jimby said he has done the same thing before.

    Here's the list of WRs set at Nationals: Interestingly, only 3 of the records were broken by swimmers under 50. All three are Olympians (Gangloff, Chris, and Noriko Inada). The tech suit records aren't easy to crack!

    Updated August 11th, 2011 at 10:58 AM by The Fortress

    Strength Training and Dryland Workouts , Spinning
  19. Report on Nat's Summer 2011

    by , August 10th, 2011 at 10:59 PM (Workout Swimmer)
    Well this was a educational experience mostly. It was nice to meet some of the Forumites, but I was disappointed to not be able to meet a few of them, like Bobinator, who we know is suffering from severe problems right now. I only swam the 100 breast, 200 IM, and 200 & 400 free - I had to bag the 200 breast because my knees were not cooperating, and also I have begun to realize that I am not properly trained to race that event yet! I should have swum the 50 fly, but did not have the confidence to enter when the entries were due. Oh well - at least this way I don't have a pathetic time listed next to The Fortress's super time!!
    I had the thrill of meeting Mark Gangloff & Misty Hyman at the meet, and enjoyed watching many super swims. I did drop some time in the 200 free (about 4 secs) and also the 400 free (another 4 secs), and was rather disappointed in the breast & IM. I have much work to do & plan on picking up the gauntlet!!
    Plans for the SC season:
    10 mile River swim in Chattanooga, TN on Oct 8
    Valentines meet in Auburn
    St.Pat's meet in Atlanta
    Perhaps a SCY meet in FL somewhere &
    SC Nat's in North Carolina!
    Goals for the SC season:
    100 IM under 1:10
    200 free under 2:15
    500 free under 5:50
    I'll make up more as I go along. Long term goals: Senior Champs times for the 15-16 yo girls!!
  20. Wednesday

    by , August 10th, 2011 at 10:56 PM (Swimming, Life, and Other Stuff!)
    I was tired today. I thought it was the Beta Blockers until I realized I've swum 7 days in a row. I guess I was really just tired. I did this solo zen workout at the Monon:

    **1200 SKIPS (250 swim/ 250 kick/ 200 IM/ 250 Pull/ 250 swim) all 4:30
    **4 X 100 Free @ 1:45 interval
    **4 X 75 Free @ 1:30
    **4 X 50 Free @ :55
    **4 X through IMO:
    100 IM @ 2:00
    2 X 50 Kick @ 1:00
    4 X 25 Stroke @ :40

    3,300 scy

    I am still experiencing a ton of anxiety before I swim. I'm having a hard time getting myself to the pool.
    I've read enough articles and information about this situation that it is always free-floating around my head and scaring me. Once I get there I try to turn off my brain, jump in and just swim. I feel good swimming. It's surely a good thing that I am fearful and not plunging ahead with recklessness. Probably some type of an innate survival instinct.
    I know I may sound borderline whiney! I hate to listen to people whine and I usually try not to whine. I just really don't have anyone to talk to about this situation and I need to vent. I guess a person's blog is what they want it to be. If you don't like whining and complaining you probably shouldn't read this blog for a while.