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  1. Nice IM day 4/15/11

    by , April 15th, 2011 at 12:18 PM (The Labours of SwimStud)
    Warm Up
    1 x 600 FR
    4 x 50 Fly it felt awful today
    10 x 50 K 1:30 2 & 4 BR rest FR
    1 x 100 EZ

    1 x 200 FR 3:20
    2 x 100 FR 1:40
    4 x 50 FR :50
    8 x 25 FR :25
    1 x 200 Fin Kick Cruise
    1 x 200 IM 4:00
    2 x 100 IM 2:00
    4 x 50 IMO 1:00
    8 x 25 IMO :30

    500 Kick FR/FL by 25 most on back no fins

    300 EZ
  2. Friday, 4/15/11

    by , April 15th, 2011 at 11:41 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo
    14 days to go!!

    Warm up
    200 Swim - choice
    300 Mixer (kick - drill - scull - pull)
    2 x 100 IM Kick continuous - No boards or Fins
    4 x 50/55 Odd Free - Even Back
    8 x 25/30 25 Fists - 25 regular stroke

    Swim Set #1
    20 x 25
    4/45 - 4th fast from blocks
    3/40 - 3rd fast from blocks
    2/35 - 2nd fast from blocks
    1:00 rest
    1/30 - FAST
    - this was kind of confusing. Blocks kept ending up on the wrong end on the 1st round! 2nd time through I took extra rest between each set to switch ends so that I would be at blocks for the fast one.
    - Didn't get times. but fast ones were close to top speed.

    4 x 100 IM/cso - no boards or fins

    Swim Set #2
    Broken 200 Back - write down goal time
    50 (10sr) - 50 (10sr) - 50 (10sr) - 50
    - Goal time was 3:05 (2:35 swim time)
    - finished at 3:02!

    Warm down/Recovery
    100 easy - 50 kick - 50 drill - 100 easy

    Total: 2500 yards
  3. Thoughts on Tapering

    by , April 15th, 2011 at 11:30 AM (A comfort swimmer's guide to easy swimming)
    Here's something my coach sent me this morning about tapering.

    From the COACHES' quarterly - March 1995 on tapering.

    "It's Taper Time!" compiled by Bob Steele, USS Coach Development Director

    -60% decrease in training volume - supercompensation is achieved (individual preference based upon coach - athlete experience)

    - 3- 4 week taper can effectively lead to optimal performance.

    - do 5 x 50/1:00 race pace once a week (Nort Thorton - U of C Berkeley)

    -do broken swims once a week and keep goal time on board for a hype

    -dryland tapering: reduce 4 - 6 weeks out, to maintain a specific power during taper, some coaches switch to a limited number of repetitions with surgical tubing (6 sets of 15 sec)
  4. Good luck to everyone this weekend!

    This morning I swam at Riverbank with a couple of swim buddies. I wanted to get in some kicking yardage and threshold work, but once I was there I decided the pool was too hot for the latter. I instead focused on recovery-pace swimming and stroke technique work during the following:

    900 lcm warmup (400s, 200p, 100k, 200 IM d/s)

    3 1/3 times thru:
    200 choice [I chose 300 swim, 200 kick/swim by 50s, 200 pull, 200 kick/swim by 50s]
    200 IM, done as k/s/s/k or s/k/k/s
    300 fl/fr/bk/fr/br/fr by 50

    500 social kick (we had our own lane so did this 3-across)

    5 x 200, odds pull, evens swim

    200 warmdown + play

    I’m looking forward to swimming in Asphalt Green’s nice cool pool tomorrow!

    Best of luck, and safe travels, to everyone competing at Y nats, zones, and whatever other meets are happening this weekend—tis the season! Swim joyfully, swim bravely, swim fast!
  5. Nothing like a good swim after a long week of work

    by , April 15th, 2011 at 09:07 AM (Why I swim . . .)
    Looking forward to hopping into the pool after work today. Been a long week, but there's nothing better than that feeling after finishing a swim workout. Looking forward to my 5:30 swim time!

    In other news, today is my 38th day without any chocolate or chocolate flavored things. And finished my 12th Insanity workout this morning. Definitely seeing results from the squats, lunges, and pushups. Been a great routine for me so far. Anyone else out there completed Insanity?

    If you've never heard of it, check it out at

    Have a great weekend everyone!
  6. Thursday at Pace

    by , April 14th, 2011 at 08:23 PM (Pete's swim blog)
    Back at Pace again this morning. Thanks again for welcoming me!


    500 Warm up

    10 x 50 - :45

    6 x 200 - 3:00 to 3:30
    #1 100 Back/100 Breast
    #2 200 IM
    #3 100 Free/100 Back
    #4 4 x 25 SDK/25 Free
    #5 100 Breast/100 Free
    #6 200 Free

    10 x 50 - :50 IM Down/Free Back

    16 x 25 Free Drill (I did these so badly I hate to even count them)

    300 Free

    200 Easy Breast/Back

    (3100 Total)
    Swim Workouts
  7. 4/14 - short IM(ish) workout

    by , April 14th, 2011 at 08:07 PM (Dan's hobby/obsession)
    Since today was IM day, I thought I'd try an IM pyramid I found here at the website.

    Warm up (500):
    500 swim - every fourth length backstroke

    100 - Swim breaststroke -- "ride the glide"
    250 - Swim w/Breaststroke fins - work on timing & strong kick
    150 - Swim breaststroke - work on DPS

    Main Set (900):

    25 fly @ :25
    50 fly @ :50
    50 fly/25 ba @ 1:15
    50 fly/50 ba @ 1:40
    200 IM @ 3:20
    At this point I was supposed to take a 1 minute break and then do this again in reverse. I decided to do a little recovery swim instead.

    Easy stuff (200):
    4x50 pull @ :50 - alternate backstroke, freestyle
    And here's where the swim instructor told me that I needed to clear out in a couple minutes so she could start swim lessons. I thought I'd try to squeeze in a few fast 25's before I got the boot, though.

    2x25 @ :30 fly, back
    And got booted out.

    40 minutes

    I suppose I should be a little bummed that I had to cut my workout short, but that IM set wiped me out! It really pointed out why I need to do more non-freestyle work, that's for sure. Only 2,150yds, but I got worked pretty hard. 375 yds of butterfly in a 900yd set was a lot for me.

    This is one of those workouts I will use to measure my progress.
    Swim Workouts
  8. Thursday, April 14

    by , April 14th, 2011 at 06:22 PM (The FAF AFAP Digest)

    800 various

    6 x 50 shooters

    50 EZ

    2 x 50 w/burst

    1 x fast 25 back kick + 25 EZ

    2 x 50 w/burst

    100 EZ

    Total: 1350



    I wish I felt jittery like Speedo (though I never do on a few days rest). I woke up this am after some "free running sleep" (see below) and still felt like death. No idea why; I'm not sick. I did feel better this afternoon after swimming. Or maybe it was the shopping spree. :-)

    Article on sleep from Q:

    There are some interesting myth busters in there. And apparently there is no such thing as early birds and night owls.

    Is meat good for you?
    Swim Workouts
  9. Ego boosts and humbling workouts

    by , April 14th, 2011 at 05:36 PM (Too Neurotic to be Suitably Aquatic)
    Swam at the YMCA today, adapted from a Tall Paul workout & my coach's favorite warm-up set:

    200 swim
    10 x 50 1&2 swim, 3-6 IMO, 7&8 build, 9&10 choice
    4x50 kick
    100 EZ

    5x200 @ 3:00, rest

    100 kick, rest
    4x50 @ :45
    50 recovery

    5x100 @ 1:30, rest

    100 kick, rest
    4x50 @ :45
    50 recovery

    6x75 @ 1:15, rest

    100 kick, rest
    4x25 @ :30
    50 recovery

    6x50, 1-3 @ :45, 4-6 @ 1:00, rest

    100 kick, rest
    4x25 @ :20
    50 recovery

    200 warm down

    4650 total

    The pool was warm, and it hurt. But I made all those intervals, except for the few times that I stopped to re-coup, including between the 3rd & 4th 200 & 100. Also, I was little miss speedy compared to the others, unlike on Monday. It took me a while to get going because I'm sore from all these things I haven't blogged about because I've been too busy doing them:

    Saturday - 5,000 meters at New Windsor Y. I made faster intervals than I planned (50 back on 1:00) to avoid having to listen to the political conversation happening among the other swimmers.
    Sunday - Relay Carnival (50 dog paddle, 50 feet first, 100 all-out (swam a 1:10!), 50 all-out, etc.) Had little opportunity for warm-up / warm-down
    Monday evening - 3,000 yards with the Westchester Masters on a meet & greet workout. The middle of the set was 4x400 build, which was me just hanging on for dear life and only managing one 400 where I didn't get lapped. Humbling was the word of the night.
    Tuesday morning - spent 40 minutes at the gym, running, doing push-ups, some jumping, and bagel eating.
    Tuesday night - Vinyasa Yoga.
    Wednesday - just putting my hands over my head was workout enough.

    COMMUTE READING - I very much enjoyed this article in Men's Journal: I'm so bored at the gym and I can't remember how do to anything complex, this article got me thinking I might experiment with some old-school lifting, but in a very small way to start. If anyone has suggestions about what's working for them, I'd be happy to hear it, because I'm not sure if there's something I need to alter as a just-getting-into-shape woman.

    Also, I'm reading Born to Run by Christopher McDougall. There's some really cool stories about ultra-runners, and I'm hoping to get to the part where I learn some tips on running injury-free or at least in a way where it doesn't suck so much. There are so many fabulous trails in my area that I would like to explore, and running would let me get to more of them, faster.
  10. First Day of Y Nationals

    by , April 14th, 2011 at 05:00 PM (Mixing it up this year)
    My allergies are still in bloom but not as bad as in Savannah. Did the double header today 1650 and 1000 Free. Did a season best in both 22:06.46 and 13:15.59. I forgot how it hurts to do these 2 back to back.

    On the results it shows 9th in both events but I am having the officials check the results because I believe I saw a time of 13:09 for Leslie Scott who won her heat and she should have been 9th not me.

    Forgot to mension between warm ups, warm downs and racing a total of 4650 yards today and 2000 yards yesterday.

    Updated April 14th, 2011 at 06:10 PM by Donna

  11. Taper Day 14 for Y Nationals

    by , April 14th, 2011 at 04:19 PM (Year Three: The Road Back)
    Headed to the pool this morning as usual for an easy, loose swim before heading to the airport. Here's what I did:

    450 Warm-Up
    12 x 50 Free on 1:00 (did rotating fast swims- 1st 20 fast, 2nd 20 fast to hit the turn, 3rd finish fast)
    8 x 50 Drill/Swim Stroke (2 of each stroke)
    250 Kick/Swim by 50 Cool-Down
    Total Yards - 1700

    As I write this, I am in Ft. Lauderdale after a very uneventful flight and a highly adventurous (if not completely frightening) cab ride to the hotel. Does the phrase "Hang on for dear life" ring a bell? But... all told there are about 60 Indy SwimFit swimmers here, so it will be great fun - and about 15 of them were on my flight. That was fun too! Now I'm off to check out the beach, stock my room fridge with water, fruit, and soda, and then find a nice little place to dine with some of my teammates.

    On tap for tomorrow are the 50 Fly and the 200 Free, as well as any relays I am on. Now that I'm here, I'm more excited than nervous. Hope that keeps up into tomorrow's swims.

    Talk to you soon...
  12. Minestrone workout*

    I had a good workout with Team New York today at John Jay College. My goals were to see friends and get in some varied aerobic work, and I succeeded on both counts. Here’s what I did:

    600 scy warmup (400s, 200k)

    12 x 100 FR, done as 2 x (1 @ 1:25, 2 @ 1:20, 2 @ 1:25, 1 @ 1:15)

    600 IM (100 IM K + 200 IM drill + 300 IM swim), no interval

    2 x 300 FR @ 4:15
    4 x 150 ST @ 2:30 [I did these BK, and took a stretching break on the 3rd one]
    8 x 50 Kick @ 2 x (60, 55, 50, 45) [Had to hustle to make those 45s!]

    500 warmdown: 300 pull + 200 easy/play

    I enjoyed this and felt good after.

    *Minestrone = lots of stuff that's good for you jumbled together into a tasty whole
  13. Th Apr 14th, 2011

    by , April 14th, 2011 at 12:40 PM (Ande's Swimming Blog)
    Thu Apr 14th, 2011

    15 days til Nats

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, scy main pool
    5:15 - 6:30 dove in 5:20ish
    trained with Todd
    beside marcio & Tyler
    wore worn out FS PRO Jammer which I threw away after practice

    went around 800

    Main SET:

    ASSIGNED: 4 rounds of
    25 stroke fast
    25 easy
    Rest 30
    50 stroke fast
    50 easy
    Rest 30
    100 done 75 k, rest a bit, 25 underwater
    100 easy
    Rest 30
    500 done various ways

    4 rounds and only changed up the 500's
    did 5 or 6 or 7 x 50 fr with 4, 5 or 6 SDKs off each wall

    100 easy

    25 fast
    whitney timed
    roll off side
    went 10.1

    Next meet:

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Days till
    Fri Apr 29, 2011 400 IM 6th Event, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM
    Swim Workouts
  14. Thursday, 4/14/11

    by , April 14th, 2011 at 12:25 PM (A comfort swimmer's guide to easy swimming)
    SCY, solo
    15 days to go!

    Warm up
    400 Mixer
    - alternated 100 free/100 back
    4 x 50/1:00 build
    - did 2 free, 2 back
    200 IM Drill/Kick
    4 x 75/cso
    25 Scull - 25 Fists - 25 Swim

    Turns Set
    8 x 25 midpool, rest as needed
    did 3 free turns, 3 back turns and 2 fly turns

    Main Set
    10 x 50/1:30 as 50 build - 12.5 SPRINT - 12.5 coast (work the build into full sprint at turn)
    - did 2 free, 2 back, 1 fly, repeat

    Mini Set
    4 x 25/2:00 Fast from Blocks
    - did #1 fly - under 15, #2 free - about 13.5, #3 & 4 back - around 15

    Kick Set
    4 x 100/15 SR Swim with Strong Kick
    - no fins, long underwaters, times around 1:52

    Warm down
    300 smooth

    Total: 2600 yards
  15. Wed Apr 13th, 2011

    by , April 14th, 2011 at 12:19 PM (Ande's Swimming Blog)
    Wed Apr 13th, 2011

    16 days til Nats

    Subscribe to Ande's Swimming Blog

    wife had surgery today, missed morning practice to take her to the hospital & wait
    Her parents were there too, things went fine Beth told me to GO to noon practice

    Bess Coached
    UT, scy diving well
    noon to 1:15 dove in 12:10ish
    trained with Sierra and ??
    beside Larry, Jim & James
    wore FS pro Jammer

    did easy 50's

    Main SET:

    ASSIGNED: 12 x 150 on 2:15

    DID: 12 x ( 2 x 50)
    swam smooth, did 4 or more SDKs off each wall

    10 x 25
    odds easy
    evens easy speed fast from a push

    50 easy


    lifted at world gym in the afternoon,
    getting stronger

    F 04/15 L6
    S 04/16
    S 04/17 L5 no swim

    M 04/18
    T 04/19 L4 last leg weight work out
    W 04/20
    T 04/21 L3
    F 04/22 Good Friday
    S 04/23 L2
    S 04/24 EASTER OFF

    M 04/25
    T 04/26 L1
    W 04/27
    T 04/28 Travel

    F 04/29 Meet
    S 04/30 Meet
    S 05/01 Meet

    Next meet:

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Days till
    Fri Apr 29, 2011 400 IM 6th Event, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM
  16. Thursday, April 14, 2011 5:00am

    by , April 14th, 2011 at 11:10 AM (Fast Food Makes for Fast Swimming!)
    200 Free
    300 Free Pull
    200 IM Drill
    200 Kick

    Swam with 2 others:
    8 x 50s @ 1:00
    2 Fly/Back
    2 Back/Breast
    2 Breast/Free
    2 Free/Fly

    200 IM @ :30 rest
    2 x 100 Fly @ :20 rest
    200 IM @ :30 rest
    2 x 100 Back @ :20 rest
    200 IM @ :30 rest
    2 x 100 Breast @ :20 rest

    2500 Yards

    I didn't really put that much effort into the last set, just swam through it. The other two guys aren't that big into killing themselves in the pool anyway, so this was just an easy day.
    I can feel that my body really needs to rest. 2 weeks away for Nationals! Now that the heat sheets have been out for all to see, it's gotten me that much more excited.

    200 Fly, 100 Back , and 200 Free
    500 Free, 100 Fly, and 200 IM

    The 200 Fly and 500 Free are my only events that are going to have a chance of being TT worthy events at Nationals...and just by the meet layout, they happen to be first events on both days, which makes me happy.
  17. Bilateral breathing cont...

    Bilateral breathing shouldn't be that hard but it is for a forty year old that doesn't swim that way. I have no problem doing it when the intervals are not extremely tough for me or when I am warming up. I need to make it a habit.

    I think coach wrote this workout with me in mind. It was designed so we could get a good bit of distance in while concentrating on our breathing pattern.

    300 Choice (snorkel and bouy)

    10 x 25 kick
    odds. fly on belly
    evens. fly on back

    Broken 2500 w/10 @ each break breathe 1/3
    This was like the Davis Mile only longer.
    Increase effort as distance decreases.

    400 pull cruise

    10 x 25 @ 30
    odd. fly
    even. breast

    500 for time breathe 1/3

    200 w/d


    I actually loved this workout because I could really concentrate on what I suppose to do and not worry about a interval.

    I moved over one lane and let the "real" distance swimmers go ahead and do what they do best. They worst thing thing about the Davis Mile type swims is when your mind wanders off for a bit and you lose track of where you are.
  18. Wednesday at Pace

    by , April 13th, 2011 at 07:04 PM (Pete's swim blog)
    Visited Pace Academy this morning. Really nice pool and people. Thanks for inviting me Heidi!


    400 Warm Up
    400 Kick
    10 x 50 - :50 (I did IM/Free everyone else did pull)

    8 x 75 - 1:10 (I think it was about a 1:10)
    Odds: Easy/Hard/Easy
    Evens: Hard/Easy/Hard

    50 Easy

    20 x 25 Back Stroke Drill - Not much detail... I'm really bad at back stroke drills but it does motivate me to SDK a lot more.

    16 x 25 Breast Stroke Drill

    200 Cool down

    (3050 Total)
    Swim Workouts
  19. Wed., April 13

    by , April 13th, 2011 at 06:17 PM (The FAF AFAP Digest)
    Swim/SCM @ Gym:

    700 various

    20 x 25 shooters w/fins
    10 back, 10 belly

    50 EZ

    8 X 50
    15 burst + cruise

    100 EZ

    Total: 1750 meters


    Didn't think I would get in a swim today. I left late this am for a swim/errands/appt. However, when I arrived at the pool, I realized I had forgotten my suit. I was bailed out by Mini Fort who was home this afternoon because the crew trainer told her to rest her shin splints. (She got them from rowing in the bow seat.) So she watched Lil Fort and her friend while I got in a quick swim at the gym.

    Unfortunately, I felt pretty dreadful. Just tired and lethargic. Last time I took a recovery week (before the Warrenton meet), I felt energized. Hoping that feeling will materialize in the next couple days. I also took the opportunity to try out my new nose clips. Since my fav (speedo competition clip) is no longer available on, I purchased the speedo silicone clip and the TYR clip. The silicone clip was fine. The TYR clip was a disaster -- way too big. This clip must be made for aged noodlers with extra big honkers. I just ordered this one to try next because I like the low profile feature:

    Heat sheets for Zones are up: I have no lane assignments to complain about.

    Top 10 Foods for Athletes:
    (can't say I'm overly fond of a few of these ...)

    Updated April 13th, 2011 at 06:44 PM by The Fortress

    Swim Workouts
  20. Wednesday, 4/13/11

    by , April 13th, 2011 at 04:39 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    400 Mixer
    - 200 free/200 back
    6 x 50/55 ds 3
    - 1-3 free, 4-6 back
    3 x 100/10sr
    25 scull - 25 kick - 25 drill - 25 swim
    - with snorkel

    Swim Set (450)
    18 x 25/30 Every 3rd FAST Alt Free, Back, Fly on fast swims
    - did fly on 3 & 12, back on 6 & 15, free on 9 & 18, not sure of times.
    - free and back on all others

    Kick Set (600)
    12 x 50/1:00
    May use fins - No board - Strong Streamlines
    - did dolphin kick to midpool on start and turn, flutter on back for remainder of each length. alternated back and belly on uw dolphin. times were all around 40

    Swim Set #2 (350)
    4 x 12.4/30
    2 x 25/2:00 from blocks
    - #1 fly, under 15. #2 back, just over 15.
    1 x 50/2:00 from blocks
    - free, just under 30
    1 x 200 smooth

    Warm down (400)
    4 x 100/2:00 25 ez - 25 kick - 25 drill - 25 ez

    Total: 2800 yards