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  1. Wednesday, August 17, 2011 5:00pm

    by , August 17th, 2011 at 10:53 PM (Fast Food Makes for Fast Swimming!)

    200 Free
    300 Free Pull
    5 x 100 IM @ 1:40


    4 x 175 Free @ 2:30
    Goal was to try to hit my best 200 Free time be the end of it. (Best time = 1:54)
    (went 2:01, 1:59, 1:57, 1:56)

    100 EZ

    Pull Set:

    1 x 500 Free Pull @ 6:00 (went 5:40)
    1 x 100 Free Pull @ 1:15 (went 1:05)
    1 x 300 Free Pull @ 3:45 (went 3:20)
    1 x 100 Free Pull (went 1:02)
    all those add up to an 11:07 1000 time. Nice!

    100 EZ

    100 Free "all out" - went :59

    I was hurting on this one. My legs were burning, and my calves were trying to cramp off each wall I pushed off. After the 50 I backed off a little so I wouldn't have to quit from cramps. Still hurt like hell.

    100 EZ and out.
    3100 Yards in 50 minutes

    Time to start focusing on the distance training for the next month or so. I don't want to get killed too badly at my next couple competitions. Especially my next one in the 5K OW over in CDA, Idaho.
  2. Wed., Aug. 17

    by , August 17th, 2011 at 10:30 PM (The FAF AFAP Digest)

    RC exercises, 15 minutes

    extreme angle step ups w/DBs, 25 x 3 x 10
    dead lift, 95 x 4 x 8
    back extensions w/plate, 25 x 2 x 15
    hanging straight leg raises, 3 x 10
    knee tuck jumps, 2 x 10
    altitude drops, 10
    alternating hammers, 25 x 2 x 20

    Bikram, 90 minutes:

    Survived today with no problem. I was even "perfect" on standing separate leg stretch and rabbit pose! I made sure I was super well hydrated and stuffed full of electrolytes. Today I went to the 2:00 pm class, which is much smaller than the 6:00 pm class. When you're packed like sardines, the heat is even worse than usual.


    Felt dreadful yesterday after Monday's heat induced hurling. Just did my RC exercises.

    Today, I started off slowly in the gym on the long road back to dryland fitness. It's been 4 and 1/2 weeks of no weights aside from a short core workout last week. Too bad I lost last week when I abstained from weights b/c I thought I would be swimming in the TC. Going to hold off on the upper body a few days more.

    After that, I took my Mini Fort out for a birthday shopping spree. Between birthdays and buying college items, my credit card has been burning!

    Not sure what I'll do tomorrow. But I may not hop back in the pool just yet.
  3. Having fun with the kids

    by , August 17th, 2011 at 09:17 PM (Elise's Fitness Fun)
    In a small city, there aren't many organized adult swim clubs or run clubs, so often the best option is training with the kids. I did this a couple of years ago in training for the 2010 SCY Nationals and really enjoyed it. I've now done 3 practices with the kids (2 swim, 1 run) in my return from the couch and have found I really enjoy it. I try to be encouraging to the kids without taking over the coach's role. This can sometimes be hard because there are times I am tempted to whine. The kids seem to enjoy having me there, so it works out pretty well.

    Monday I had a rest day. This next year I plan to take at least one day. In light of my age and various health issues, I think this will work to my benefit. Hopefully, I will not get broken down, will stay pretty healthy, and will not get injured.

    Tuesday I did a little bit of track work. My son does cross country and this is the day they hit the track. The group of kids ranges from 7th to 12th grade. For the track workout, however, some adults in their forties come out there as well. The coach had mentioned to me that it would be cool to have a woman out there involved with the kids, but I am trying to keep a little bit of distance given that my son is on the team. I told the coach that I might come out and do some speed with them once a week. So, yesterday, I did a little bit of the track workout. I had to situate some things first, so I missed the first two 400s and first 800 getting my warm-up in. I know I am not quite in shape to be doing these, so kept the effort at about 75%.

    Warm-up: easy 800

    800 - don't know what my time was, but tried to keep an even and long stride

    400 - 1:36

    1:00 rest

    400 - 1:42

    right into 800 easy jog

    1.5 miles

    I liked the fact that without me saying anything, my son started trying harder once I was out there. I had fun encouraging the kids, especially when they passed me.

    Today, swam with the senior group down at the Y. Late for warm-up as usual and had to miss the last set in practice, but still got some decent yardage in. Really liked this workout. One thing I discovered -I stink with fins. I just havent' figured this out. I asked the coach about this because I am a pretty decent kicker without the fins. He thought it was the type of fins. I just think there is some weakness or something off about how I am kicking. The same people I can soundly beat on a kick set without fins kill me when it comes time to putting on the fins. Oh well. Hung in there best I could. I did, however, feel really strong on the last set I did in practice. Maybe there is hope for my 100 I.M.

    Warm-up: 200 free swim
    300 non-free swim
    200 free

    500 pull (paddles and pull buoy) DPS - count stokes per 50 and try to maintain throught 500. Was able to hold 24to 25 strokes per 50 for first 300, but it detiorated to 28 by the last 50 of the 500.

    3 x 100 kick with fins - 20 sec rest
    1 x 300 free - no fins -45 sec rest
    2 x 200 kick with fins - 20 sec rest
    1 x 200 free - no fins - 45 sec rest
    1 x 300 kick with fins - 20 sec rest
    1 x 100 free - no fins

    100 easy

    24 x 25 IM order (go thru IM 6 times) with 10 seconds rest -felt pretty good on these and was surprised I still felt strong on fly on the 6th round

    100 easy

    3600 SCY

    Had my annual physical today. My doc is a former ultra-endurance athlete, so I enjoy talking to him about training, nutrition, etc. Had good numbers on blood pressure (112/70) and pulse (60).

    I am a little nervous, however, about the blood work. Having been off a year from exercise, having been slack about taking my vitamins, and having indulged in more bad food and alcohol than I do when I am training for competition, I am dreading what comes back. At the beginning of every physical I have, they always take a big tube of blood from me to check my thryroid levels. I've been dealing with a problem thyroid for 20 years, so the big tube of blood is automatic. I was a little alarmed when the doc told me he was requesting two additional tests, but I would not have to give more blood to have them done. Don't know what tests he requested. He didn't say and I forgot to ask. I hope he didn't see anything that is cause for alarm. Well, guess I'll know in two weeks. I hate having to wait for test results to come back!

    One thing we did discuss was the fact I had really backed off my training for a year. He told me that was a long time and not to have high expectations too soon. He said I really should not have taken off so much time from strength training because I've probably lost muscle mass. Taking all this in mind, I decided that I am going to give cross-fit a try as my dryland training. The swim coach is actually an instructor and does this out of his home. He individualizes your workout according to your fitness level and age. Well, I will give it a shot on Friday at 7:45 a.m. If I like it, I'll do it twice a week. Later on when I back off the running, I may go to three times a week. I'd like to try this instead of working with heavy weights this year.

    Updated August 17th, 2011 at 09:58 PM by elise526

  4. Today's Workout

    by , August 17th, 2011 at 04:01 PM (Chowmi's Blog)
    I got to workout late again today.

    SCM, Baylor Fitness Center
    Jim Montgomery on Deck

    Missed the 500 warmup

    8 x 50 kick on 1 min
    repeat twice:
    12 1/2 fast
    25 fast
    37 1/2 fast
    50 fast

    7 x 100's
    3 on 1:30
    1 easy on 1:45
    3 on 1:20 (held around 12-13's)

    What! That wasn't the main set? Crap!

    Main set:
    3 times through
    150 on 2:15
    100 on 1:30
    50 fast on 1:30
    Was tired today and no zing to my sprint! Held solid 33 high to 34's on the fast

    300 easy pull (no)
    ==> goofed around with my fins, about 150

    2 times through
    75 on 1:15
    50 on :50
    25 fast (I don't get my 25 times)

    The End
    I really don't have anything to say except it was a solid effort but I know for sure I am not swimming tomorrow. I don't even want to think about swimming for the next 24 hours. I'll do my vasa and other drylands at home tomorrow. I'll take Friday off now that I am thinking about it. Most likely the next swim will be on Saturday, and i'll probably do fine-tune work on my own.

    We are going to Colorado over Labor Day weekend. I am going to carry on all my stuff. Frontier is awesome. We'll probably do another hike.
  5. Sarasota Y Sharks Masters 5:30 AM Workout -08/18/11

    by , August 17th, 2011 at 02:44 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    15 X 100
    4 on 1:45
    4 on 1:40
    4 on 1:30
    3 kick 20 2:15

    2 X 50 moderate 1:00
    1 X 100 fast 2:30
    Four times through, all choice

    8 X 50 kick 1:15
    build each 50

    1 X 200 IM 3:30
    1 X 300 free 4:15
    Four times.
    Descend both IM and free 1-4

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  6. Wed Aug 17th 2011 scy

    by , August 17th, 2011 at 12:59 PM (Ande's Swimming Blog)
    Wed Aug 17th 2011 scy

    7:00 a.m. this Saturday I'm going to do a
    Postal 10k. Wish me luck.
    Anyone have any suggestions?
    here's how my last one went:
    Sat May 30th, 2009 LCM Swam a 10k
    I hope to do better and not make the mistakes I made.

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool scy
    6:30 to 8:00 dove in 6:35ish
    wore blue camo jammer
    swam with Nate
    Beside Emory, Chris, Korey,Tyler, Marcio, &

    1400 easy 50's & 100's

    Main SET: scy

    4 rounds of:

    3 x 200 fr on 2:40 85% effort right into
    8 x 25 on 0:30 odds easy evens fast
    100 easy on 3:00

    held 200's on 1st 2 rounds under 2:11
    held rounds 3 & 4 at 10k pace
    except for R4 #3
    was 2:01 did 150 2 beat kick, 50 6 beat kick

    ~ ~ ~

    Then did 500 warm down
    easy smooth 50's on 40

    Updated August 17th, 2011 at 08:13 PM by ande

    Swim Workouts , Planning
  7. Hour of Power - Wed. workout

    by , August 17th, 2011 at 10:12 AM (Pete's swim blog)
    These workouts originated before I started swimming a couple years ago. Some advanced high school kids were swimming some extra laps with the masters but they were only allotted one hour. In an effort to cram as much as possible into that hour, the "hour of power" was born. The hour of power is just 4000 yards in one hour broken up by 100s on a 1:30 pace. Today we took a break so it ended up being and hour and 4 minutes... but breaks are optional. Roger wants to bring this back for our M/W/F workouts. Here is today's:

    400 Warm up

    (for each 100 free, replace 25 free w/ 25 kick)
    100 Free - 1:30
    100 IM - 1:30
    200 Free - 3:00
    200 IM - 3:00
    300 Free - 4:30
    300 IM - 4:30
    400 Free - 6:00
    400 IM - 6:00

    50 Easy

    took off drag suit

    (for each 100 free, replace 50 free w/ 50 kick)
    400 IM - 6:00
    400 Free - 6:00
    300 IM - 4:30
    300 Free - 4:30
    200 IM - 3:00
    200 Free - 3:00
    100 IM - 1:30
    100 Free - 1:30

    200 Cool down.

    (4650 total)
    Swim Workouts
  8. Lower back just plain hurt!

    by , August 17th, 2011 at 08:24 AM (Mixing it up this year)
    Another bad back day but I managed to salvage a good practice today.

    10x50@1:00 Free
    500 Fly kick w/fins alt 100 streamline on back/100 on side
    8x25@:45 Fly w/paddles & fins fast w/good form
    500 Free kick w/fins every 3rd 25 fast
    4x[200@4:00 Free easy recovery
    ....[50@1:00 Free SPRINT went :34, :33, :34, :33
    300 Free easy recovery

    Total 3000 yards
  9. Tuesday, August 16, 2011 4:30pm

    by , August 16th, 2011 at 11:34 PM (Fast Food Makes for Fast Swimming!)

    200 Free
    100 Kick
    200 Free Pull
    10 x 50 @ :50 (25 Fly drill/25 Free)

    Tom Patterson's LCM set from the other day (swum in SCY of course)

    10 x 150 Juggling IM @ 2:30
    1) 150 Fly
    2) 100 Fly, 50 Back
    3) 50 Fly, 100 Back
    4) 150 Back
    5) 100 Back, 50 Breast
    6) 50 Back, 100 Breast
    7) 150 Breast
    8) 100 Breast, 50 Free (I did 150 Free)
    9) 50 Breast, 100 Free (I did 150 Free)
    10) 150 Free

    By the middle of the backstroke portion I was legs were just crap. The breaststroke wasn't much better, that's why I went to all free for the last 3 150s.

    10 x 100 Free Pull @ 1:20

    I thought that maybe I could throw on the paddles and buoy and power through this but I had nothing left. I had a hard time holding 1:12s on these. After the first 5 I tried to pick it up a bit, but could only get down to maybe 1:10s.

    100 EZ and outta there!
    3600 Yards in an hour

    I really felt the 3 days off from the water today. I just couldn't get into my strokes, and was a little exhausted. My diet choices probably aren't the best for an athlete trying to be his best either, but the junk food tastes soo good, and it's easy to come by on lunch break from work. Wayyyy to hard to just make a PB&J sandwich at home.
  10. Tuesday, 8/16/11

    by , August 16th, 2011 at 07:52 PM (A comfort swimmer's guide to easy swimming)

    Warm Ė up
    300 swim as 150 free/150 back
    8 x 25/40: odds 15 fast/10 easy, evens 10 easy/15 fast
    - did IM order by 2's
    4 x 50 build/1:15
    - alternated back & free

    Backstroke Set
    2 x
    1 x 200/3:40;
    - round 1 went 3:15, round 2 went 3:20
    2 x 100/2:00 build;
    - round 1 went 1:35, 1:32; round 2 went 1:35, 1:34
    4 x 50/1:00
    - round 1 went 47-49; round 2 went 48-50

    Kick Set
    6 x 100/2:30
    Odds streamline on back
    - averaged 2:15
    Evens free with board
    - average 2:15

    Pull Set
    1 x 400 free with catch paddles and buoy

    Warm down
    - 100 easy free and back

    Total: 3000 meters
  11. Monday, 8/15/11

    by , August 16th, 2011 at 07:44 PM (A comfort swimmer's guide to easy swimming)

    Warm up (900)
    500 swim free
    400 pull free w/buoy and freestyle paddles

    Kick Set (300)
    6 x 50/1:15 Alternate 50ís w/board and without
    - odds free kick w/board, evens back kick

    Main Set (1600)
    8 x 200 free, evens on 3:40, odds on 3:20
    - average 3:10 on these

    Drill/Cool Down
    2 x 75, #1 Free#2 Back
    1st 25 One arm drill (right)
    2nd 25 One arm drill (left)
    3rd 25 swim focusing on technique
    1 x 50 easy free

    Total: 3000 meters
  12. Upside-down and backwards day

    All good things have to come to an end, and so I left Lake Placid yesterday and returned to the city. I got in a nice sunrise swim before I left, although it was so overcast that there wasnít actually much of a sunrise. There was mist shrouding the nearby mountaintops, though, and a gentle lightening of the sky as I swam along. Soon after I got out loons started dancing on the lake and chorusing. It was a nice way to say goodbye to Mirror Lake, at least for now.

    I arrived back to a cooler and soggy cityóthere was a deluge here on Sunday that I missed, and it was raining yesterday when I got in. This morning there was just a gentle drizzle as I walked from the train to the Riverbank pool. I was glad to see my two regular swim buddies there. The place was hopping though, and the 50m indoor pool was pretty warmóaround 84. So as soon as I finished my warmup I asked the guard if the outdoor 25y pool was open. It was, though there was no one in there yet because of the drizzle and cool breeze. I decided to be a trendsetter and head outdoors. That was much niceróthe water was around 76, I think, and I had my own lane and got to look at the river and the GWB between swims. My swim buddies stayed indoors, though, so I did most of the following on my own:

    800 lcm warmup

    [switch to outdoor scy pool]

    200 swim build
    200 kick build
    200 pull build
    200 easy IM drill/swim by 25

    Stroke sandwich ladder
    75 (25 fr / 25 fl / 25 fr)
    150 (50 fr / 50 bk / 50 fr)
    225 (75 fr / 75 br / 75 fr)
    300 free, 6-beat kicking every 3rd length
    [On the stroke sandwiches I built the first FR piece, did the ST piece hard, then the last FR part relaxed.]

    10 x 50 kick, odds FR, evens BR, @ :10ish rest (no pace clock outside)

    Swimming every-which-way set
    5x thru:
    200 FR pull w/ paddles
    50 goofy swim
    [My goofy swims were: (1) scull feet-first on back, with reverse flip turn; (2) backwards (feet-first) IM; (3) 50 yards worth of attempts to walk on my hands on the bottom (harder than at most pools since this oneís less than 4 feet deep, so thereís some actual body weight above the waterline to support and balanceómy record today was just 7 hand-steps in a row before falling over), (3) reverse (feet-first) kick with board (free and breaststroke); and (5) super-twirly breaststroke series.
    I actually did this set in two parts--after the first two rounds my pals came and found me outdoors. They hopped in, grimaced, and pronounced the water 70 degrees. Or 68. Still, they stayed, and we did a 500 social kick together, before I resumed.]

    600 warmdown

    Last week I had been toying with the idea of swimming in the Terrapin meet next weekend. That 400 IM from nationals has been haunting me a bit, and I wanted another chance to swim it. The Auburn race was so painful and bewildering, and I didnít want to end up feeling hard towards one of my favorite long course events because of it. I knew the chance to swim the event tapered had come and gone, but part of me wanted to swim it again in any condition just to have a better experience to end the season with.

    But I have been doing a ton of competing lately, and I really didnít want to spend another weekend traveling to a swim competition. Sanity won out, and I decided to forego the meet. On the way home yesterday on the train, as I watched the Hudson roll by and snacked on the last of my prize bread, I decided that I could just be happy with all the good swimming Iíve managed to do this summer, and not go chasing elusive IMs. Iím a little sad not to be supporting the Terrapin meet this year, because Iím glad they are having it and I enjoyed it a lot last summer, but enough is enough!

    So for the next few weeks Iím really looking forward to swimming some tougher workouts and rebuilding my fitness. Between tapering for Auburn, resting for and from long swims, and taking time off for health issues, I feel like Iíve been coasting for the last couple of months on the conditioning I built up through the winter and spring. Now, itís time to start doing some harder workouts again, and get myself stronger and fitter, plus maybe get in a bit of pool tourism before the city pools close for the season. I still have a few open-water races left, but not any definite ones until September. Hereís my summer progress report / future schedule:

    ŁSaturday, May 28: Great Hudson River Swim (1.6m) (1st woman, 17th overall, 28:39)

    ŁSaturday June 18: MIMS relay, 9:30 start (1st relay team, 7:36:34)

    ŁFriday, July 8: 8 Bridges Hudson River Swim, stage 1: Rip Van Winkle Bridge to Kingston-Rhinecliff Bridge (18.3 miles) (5:50, 4th of 5 finishers)

    ŁMonday, July 11: 8 Bridges Hudson River Swim, stage 4: Newburgh-Beacon Bridge to Bear Mountain Bridge (15.2 miles)(5:35, 3rd of 6 finishers)

    ŁSunday, July 17: Grimaldoís mile race, Coney Island (26:47, 8th overall, 2nd woman)

    ŁWednesday-Thursday, August 3-4: USMS LCM Nationals, Auburn, AL (800 FR: 11:10.57, 4thin age group; 200 BK: 2:56.01, 4th; 50 BR: 42.19, 5th; 400 IM: 6:36.41, 10th)

    ŁSaturday, August 6: USMS 5K National Championship, Coney Island, Brooklyn (1:24.22; T27/120 overall; T-7th woman; tied for 1st in age group)

    ŁSaturday, August 13: USMS 2-mile Cable Championship, Lake Placid, NY, (49:17; 18/143 overall, 5th woman, 1st in age group)

    oSunday, August 21 (possibly): John Daly 1M Ocean swim, Long Beach, NY (have race-day entries if decide to do)

    oSaturday, September 3: Lake Quassapaug (Middlebury, CT) swims (3m, 1.5m, and .5m) (entered)

    oSaturday, September 10: Governorís Island 2-mile swim (entered)

    oSunday, September 11: New York Harbor (CIBBOWS) 10k swim

    oSaturday, September 24: Little Red Lighthouse 10k (entered)
  13. Tue Aug 16th 2011 scy

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

    When I arrived at practice today in the parking garage, my rear passenger side tire was hissing, but I left to swim and sure enough when I was done and back at my car the tire was flat. At least I was in the shade.

    Did a tiny double yesterday
    showed up noon practice around 12:30 &
    did 2 rounds of 5 x 200 on 3:00
    held faster paces than I did in the a.m. work out

    Got a couple team notices from Whitney which are at the end of this post

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool scy
    6:30 to 8:00 dove in 6:33ish
    wore FS II legs
    swam with Max
    Beside tyler, Todd, Larry, Chris, Korey, & Mike

    did 900
    had weird accident in warm up, i was swimming freestyle and the guy in the lane beside mine swimming breastroke kicked my right forearm as I was doing a pull. I still hurts and think it might bruise.

    Main SET: scy

    4 rounds of:

    4 x 200 fr on 2:50 82% effort right into
    4 x 50 on 1:00 done 25 fast IM order, 25 easy
    1:40 break

    held em all under 2:11 most 2:09 or better
    tried to stay true to 82%
    went 2:02 on last one in 4th round

    2 x 200 on 2:30 cruise

    Emails from Whitney:

    From: Whitney Hedgepeth
    Sent: Sunday, August 14, 2011 11:26 AM
    Subject: [txla-masters] Masters information


    I wanted to take a few minutes to personally thank everyone for being a part of the Longhorn Masters program. I am very proud to be your coach and Iím grateful to all of you for being active members of the program. I believe we have one of the best and most diverse programs in the country. In order to keep our program operating at this high level, it is necessary for us to make a few changes this year. It is critically important that we have up to date information on all swimmers and that everyone is registered with USMS to limit liability. Because we have seen cost increases across the board, it was unfortunately necessary for us to restructure the workout schedule and raise the fees by 3% for the first time in over 5 years. I hope you can understand that sometimes change is necessary to maintain the elite program we have all grown to love and expect. I have looked at other programs in the area and with 11 swim practices per week for $72/month and the option for a 10 swim/$100 punch card our program is still the best value around. In addition, we have access to one of the best facilities in the country and I hope we have some of the best coaching around. Thank you for your continued support and please let me know if there are ways we can continue to maintain the quality of our program.

    Each year, we have swimmers on the team that accomplish amazing feats in competition. We have many of the top triathletes and swimmers in the country as part of our program. I wanted to highlight some recent examples of this excellence. Please congratulate your training partners the next time you see them.

    I would like to congratulate Larry Wood, Don Murff, and Jim Sauer on their great performances at the Masters Nationals at Auburn.

    Don 70-74 age group
    1st 50 free
    1st 100 free
    1st 200 free
    1st 50 back
    2nd 200 IM
    4th 50 breast

    Larry 55-59 age group
    2nd 800 free
    2nd 400 IM
    3rd 200 free
    5th 400 free
    7th 200 IM

    Jim Sauer 50-54 age group
    1st 200 IM
    1st 400 IM
    1st 100 fly

    Also, I would like to congratulate(sorry so late) the two World Record setting relays from Longhorn Aquatics Masters

    400 free relay
    Tyler Blessing
    Ande Rasmussen
    Mike Varozza
    Chris Eckerman

    400 medley relay
    Chris Eckerman
    Todd Bartee
    Tyler Blessing
    Mike Varozza

    Katy Dooley has the Catalina Channel Swim coming up on Sept 2nd. The swim starts at midnight and is 21 miles long. Good luck Katy we know you will be awesome.

    Lastly, I want to say how much I appreciate everyone's participation and how much I enjoy getting to know everyone. I do tend to ask many questions about your life (just because I care) and I give you crazy glances into my life. These interactions make it fun for me and I hope give you a sense of community as well. I think it is one of the things that helps set our program a part from others and keeps people coming back as often as they can.

    I hope to see all of you continue to work out at Longhorn Aquatics.


    Whitney Hedgepeth

    ~ ~ ~

    From: Whitney Hedgepeth Sent: Monday, August 15, 2011 7:53 PM
    Subject: [txla-masters] more masters stuff

    On Saturday, August 20th those swimmers who want to do a 5k or 10k postal swim will have the opportunity. It will be long course and you can start at 7:00 am and we have the pool until 10:00 am. You will need to provide your own timer and counter. Otherwise, we will have a normal 7:30-9am workout on Saturday.

    Starting next week, Mon August 22nd
    all M W F mornings will be 6:00-7:30 am and
    T TH will remain 6:30-8:00am.

    I hope this will allow more people to get in some practice before work.

    See you at the pool.


    p.s. Great job this morning.
    There were 46 of you who did the 20x200 or 175 or 150. Way to go.

    ~ ~ ~
    Blog readers:

    Should I go postal this Saturday or do the regular work out?

    If I go postal, should I do the 5 or 10k?

    How should I prepare for it between now and Saturday?
    Anyone got any tips?

    My last 2 LCM postal swims:

    Sat May 30th, 2009 LCM Swam a 10k today

    Sat June 6th 2009 swam a 5k this morning

    Did 2 Postal Hr Swims in Jan 2011, & 1 in 2009:

    Sun Jan 23rd, 2010 Went Postal

    Sun Jan 30th 2011 HR Postal Swim take 2

    1 hour postal swim January 24th, 2009

    Updated August 16th, 2011 at 05:21 PM by ande

    Swim Workouts , Planning
  14. Back from Vacation!

    by , August 16th, 2011 at 04:12 PM (Chowmi's Blog)
    HOORAY! We are back from AZ!

    The highlight excursion of our trip was a jaunt from Scottsdale back to my sis's house in Chandler so we could "regroup" and watch TIVO'd swimming on TV and do laundry. And of course hang out at Lifetime Fitness!

    In the meantime my husband:
    1. Washed all the sheets!
    2. Did laundry!
    3. Washed my car AND filled it up with gas! Although he took out my BeeGees album for some of his music. Yeck!
    4. Bought groceries!
    5. A special treat for me - chips and dip!

    And now:



    I must say, I have the greatest husband in the world. I didn't say "person", because depending on who you are, he's either wonderful or a complete jerk. For instance, you can always count on him to be the most vocal going thru TSA or getting irate with service in a restaurant. Any restaurant. But he's always been extra kind to me! When the luggage mishap happenned, he was so careful to yell at everyone except for me. No blame whatsoever against yours truly, except the following comments:

    1. "We should get insurance" (not the you stupid idiot, why didn't YOU get insurance! Or the quintesential rhetorical question, How could you lose your jewelry!!!) and;
    2. "Well, jewelry was meant to be worn. It makes no sense to have it if you never wear it."

    and for everyone else:

    1. "SOMEONE IN BAGGAGE CLAIM STOLE IT!" to anyone that would listen and;
    2. "I THINK WE SHOULD CALL THE POLICE!" I admit that was a bit embarrassing and at that point, all I could think of was that this guy wouldn't make the baggage handler's day, but we also probably wouldn't make the top 10 of Baggage Wars, either.

    Well, the saga came to a wimper at the end. AA delivered to our office and jewelry AND dirty undewear made it back. No one apparently wants semi-hersheys whipped kids underwear, either. When does that end, anyway?


    Now, for more interesting things: today's workout!

    SCM, Baylor Fitness Center
    Coach Jenn Christensen on deck

    500 warm up
    (talked with Bobby on deck; only did about 200)

    8 x 50 kick on 1 min
    1 each stroke twice around

    12 x 75
    3 x fly/free/fly on 1:20 (held 1:00)
    3 x back/free/back on 1:20 (descend 1:08 to 1:02)
    3 x br/free/br on 1:30 (easy back/free/back)
    3 x all free on 1:20 (held 56 to 54)

    6 x 200 pull
    3 on 3:00
    3 on 2:50 (no!)
    ==> 3 x 150 kick with fins descend to 2:00
    ==> 3 x 100 kick with fins descend to 1:13

    easy 50

    The End
    I was tired but didn't feel too bad! I'm not sure I am actually getting faster at kicking, maybe just getting used to the fins. Anyway, still attempting to go swim speed on the fin kicking. I was dilgent about stretching while on vacation, so I think that really helped!

    PS - I did more of the workout on my back/with fins because I forgot my goggles.

    Next Up: I might be able to go the Mesa SCM meet in late September!!!

    Updated August 16th, 2011 at 04:27 PM by chowmi

  15. Sarasota Y Sharks Masters 5:30 AM Workout -08/17/11

    by , August 16th, 2011 at 03:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 100 1:45
    4 X 150 2:15
    2 X 200 3:00

    4 X 50 kick 1:15
    4 X 75 kick-third 25 fast- 1:45
    1 X 100 swim

    2 X 100 IM 1:45
    1 X 200 IM 3:30
    4 X 50-1 of each- 1:00
    Two times with a short break between rounds

    1 X 300 4:30
    2 X 150 2:15
    6 X 50 :45
    1 X 200 2:40
    2 X 100 1:20
    4 X 50 :40

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  16. Ugh... That's About All There Is To Say

    by , August 16th, 2011 at 12:43 PM (Year Three: The Road Back)
    Don't know what is up with me today, but I couldn't seem to get going this morning at all. I was just not feeling right at all (and still am not). But... here's what we did today.

    250 Warm-Up
    1 x 300 Kick on 5:30
    3 sets:
    - 4 x 75 Free on 1:20
    - 2 x 125 Free on 2:15
    - 1 x 250 Free on 4:30
    12 x 25 Fly/Back/Kick rotation on :35
    50 Cool-Down
    Total Yards - 3300

    It was supposed to be a 3700 yard day, but I lost a little due to a short warm-up and then shortened distances down from 150 to 125 and 300 to 250. Still was a challenge to make that and I left the pool feeling pretty frustrated with my swimming. When I was swimming scy last week, I was holding 100s on 1:23-1:25 without too much trouble. That certainly wasn't the case today. Then again, when I got out of the pool, I was a bit woozy... there may be something else going on than just a bad swim day. The aspirin seems to help though.

    At least it's a beautiful day out today. The high school tennis team my husband coaches has their second match of the season today (they won yesterday!) against what should be a really tough opponent. I was planning to take the girls over to the high school this afternoon to watch for a little while. That depends, of course, on if my daughter has her summer homework done - as school starts in the morning. How crazy is that?! Homework over the summer that is due on the first day of school?! Ugh....

    That's enough ranting for today.... I'll check in (hopefully much happier for you) tomorrow.

    Enjoy your swims today!
    Swim Workouts
  17. Tuesday workout - more fly

    by , August 16th, 2011 at 10:01 AM (Pete's swim blog)
    On the first set, I took off my drag suit and started with 100 fly. Everyone else left theirs on and started with 100 free. Usually, I make the first 100 fly and then fall apart on the 75fly/25free that follows. Once I miss a time split, I can't ever really catch back up. Today, I finished the 100 fly on 1:25 and held that pace through the 75fly/25free. Held it again for 50fly/50free. Got ahead of the up/down on the 25fly/50free and then alternated between 50 and 25 fly for the rest of the set. Worked back up to 100 fly when the interval jumped to 1:40. Felt good to finally make this set even if I had to drop the drag suite.


    500 Warm up

    8 x 100 Up/Down Fly - 1:30 (:10) Start w/ 100 Fly
    4 x 100 Up/Down Fly - 1:40 (:10)

    8 x 50 - 1:00 Easy/Hard Reverse IM Order
    8 x 100 Up/Down Kick - 1:40 (:05)

    8 x 50 - :50 Easy/Hard
    200 Free - 3:00
    4 x 100 Up/Down Bk - 1:40 (:10)
    4 x 100 Up/Down Br - 1:40 (:10)

    200 Cool down

    (4500 Total)
    Swim Workouts
  18. A decent workout

    by , August 16th, 2011 at 08:33 AM (Mixing it up this year)
    I just don't recover like I used to. This getting old stinks.

    10x100@1:45 Free
    500 Free kick w/fins every 3rd fast
    5x200@3:00 Free w/paddles & bouy descend went 2:55, 2:51, 2:47, 2:43, 2:39
    3x[100 Free w/snorkle
    ....[50 Free kick w/snorkle
    50 Free easy

    Total 3000 yards
  19. 2/3 Yoga, Aug. 15

    by , August 16th, 2011 at 12:53 AM (The FAF AFAP Digest)
    ART, 30 minutes:

    Snuck in on a cancellation today. My doc thinks I should desist from non kick sprinting for awhile and ramp up RC work unless it's something very important. Since I am beyond paranoid about shoulder issues and tendonitis, I'm going to take his advice.

    Bikram, 60 minutes:

    Ack! This was my worst experience with bikram. The first half seemed like a breeze: balance uncommonly good after a layoff and the heat was not unbearable. Then, about 2/3 of the way through, I started feeling very nauseous. This is apparently not uncommon in the heat. But it hit me hard and I barely made it to the loo before hurling. Very distressing. Haven't really felt well the rest of the night.


    Given my doctor's advice, I'm going to skip swimming in the Terrapin Cup. My shoulder has been bothering me since before the Hains Point meet, over a month, and I think I need to give it a break. And I was awakened several times with shoulder pain last night. I really don't want the pain to spill over into September and the short course season; I want to be healthy and ready to rock and roll. I will still be at the meet and am happy to film anyone's race. Just hand me your camera! And I will continue to look for my own lost charger ...

    I was planning on doing a lot of bikram this week. But now I'm a little leery .. I'll see how I feel tomorrow.

    Thanks to all of you who watched and commented on the Swimming World TV interview!
  20. Monday, August 15, 2011 No Swim

    by , August 15th, 2011 at 11:31 PM (Fast Food Makes for Fast Swimming!)
    Today was a day I have been stressing out for the past week or so. My son's soccer team practices started today. The reason I was stressing is that I'M THE COACH!

    I've never coached soccer practices before which was a little nerve racking. I was an asst. swim coach in Oregon with a club team years ago working with the youngest/newest swimmers, so working with a group of 5 year old girls and boys wasn't too bad.

    I have 6 on the team, and one was a no-show. 4 of them are 1st year players, and my son is the only 2nd year player in the group. So it was all starting with the included!!

    The kids all had fun, the parents all told me I did a great job, and I was just relieved that it was over. I know I probably looked like a "fish out of water" on the field, but I'll get better as each practice goes.


    Now, onto the water sports competitions:

    **12 Days until my 5K OW swim in Lake Coeur d' Alene at the CAST Classic on August 27th. Early morning swim, I just hope the water is warm, they say an avg. temp of 70-71 for the time of year. I just hope the sun comes out to keep me "solar powered".

    **I just received final confirmation that I'm entered into the SCM East Valley Invite at Kino in Mesa, AZ. PWB informally invited people in the forums for a "distance beatdown" on Sunday's events, and I took the bait!! We'll see what I'm in for.
    Anyone in the Phoenix area should enter this meet, I'm going to need all the extra rest I can get between events!!

    800 Free (9:54)
    (break for addtnl warmup)
    200 Free (2:08)(or fly, depending how it looks/feels)
    400 IM (5:08)
    50 Fly (28.6)
    400 Free (4:32)

    I'm entering the meet with all me best times in SCM so now it's time to get training with a little over 5 weeks or so till the meet. At least when the school year starts I can get back to my consistent morning swims with the Masters group.
    Daily Practices , Meets