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  1. Thursday, August 4, 2011 5:45pm

    by , August 4th, 2011 at 09:57 PM (Fast Food Makes for Fast Swimming!)
    Got in for a quick 30 minutes and went for it, inspired by KNelson's fast paced mid-D sets.

    300 Free
    300 Free Pull

    Main Set (All Pull w/ paddles & buoy):

    3 times thru, descending by set, stay on interval (times by set)
    1 x 250 Free @ 3:00 (2:50, 2:45, 2:43)
    1 x 150 Free @ 2:00 (1:45, 1:40, 1:37)
    1 x 50 Free @ 1:00 (:31, :31, :32)

    I felt great on this set. I was planning on going for more, but my body said no!!

    150 EZ and out
    2100 Yards
  2. Day 1 Nats

    by , August 4th, 2011 at 09:36 PM (The FAF AFAP Digest)
    Not my favorite day of competitive swimming. Racing is supposed to be fun, and it wasn't much fun today. I should have listened to my own instincts and scratched the 100 fly. Live and learn! Better to have made that mistake somewhere besides Nationals though.

    50 breast, 3rd, 40.6:

    This was pretty good for me. It's 1.2 seconds faster than I swam last summer. Ahelee thought I should be under 40, but without a wall, that's tough for me. It is a masters PR, though I've only swum this race three times. Still!

    Allen Stark gave me lots of good feedback. I was a bit too deep on the start and should have pulled up on the pulldown. Lack of block practice, I'm sure, accounts for this mistake. I also wasn't recovering quickly enough and dropping my elbows some. Oddly, he remarked that my kick looked good. Puzzling since I never kick. Ahelee watched too, and said I didn't look
    like myself.

    100 fly, 3rd, 1:17

    I hate the 100 fly long course, and this was my worst experience ever. No way to sugar coat it. I should have scratched. I've been training SCY all summer, and was ill prepared for a 100 fly long course. I usually kick 45 meters of a SCY 100, so I'm actually swimming only 50 yards or so. I am just not in shape for swimming 75 meters of fly. I know many believe that you can train SCY for LCM. But not the way I train yards. Allen Stark suggested not pushing off walls when I train SCY. I would rather have just been able to train with my team.

    Usually in this event, I die the last 10-15 meters. Today it was the whole last 25 meters; the arms just stopped moving. No wonder nobody in my
    age group wanted to swim this event! I also tried to breathe more then usual and use easy speed. But that effort just ruined my usual stroke and I was going up and down too much.

    The only good part --- I had a great start and a nice lead at the 15 meter mark. I almost overshot it, and thought perhaps I had when I didn't see the white marker. I was told I was just past 14 meters.

    Unfortunately, I was really dead after, especially my legs, and I'm somewhat worried it will hurt
    tomorrow's 50s. I know Allen scratched to save his legs gor his focus event. I did get a short massage, so perhaps that will help.


    So not a great start with a personal worst. I don't even care about my times tomorrow. I'm just going for the wins. Knowing me, I will wake up with a F*ck It attitude and swim pretty well. If not, I will reboot and re swim the 50 fly and back at the Terrapin Cup. I am, however, permanently retired from the 100 fly long course. It's not worth the angst or the piano. I love fly, but not that event anymore.

    I did see some fabulous swims by other forumites -- Chris, Ahelee, Kurt, etc. Congrats to them!

    Updated August 6th, 2011 at 02:02 PM by The Fortress

    Masters Swim Meets / Events
  3. Thursday, 8/4/11

    by , August 4th, 2011 at 05:46 PM (A comfort swimmer's guide to easy swimming)

    Warm up
    300 Choice
    - did as 200 free/100 back
    4 x 100/1:50 Build
    - all free, ave 1:30

    Main Set
    6 x 100: Alternate:
    100 back/2:00 VERY STRONG - focus on excellent technique, turns, streamlines
    100/2:15 25 EZ/25 kick/25 build/25 EZ
    - times were 1:37-1:35-1:32 on strong ones.

    6 x 50: Alternate:
    50/1:00 Free - very strong efforts - do not breath off the walls
    50/1:15 Breast stroke - smooth
    - did free at 38-39, breast at 1:05

    8 x 25: Alternate:
    25/25 Fast - no more than 3 breaths
    25/45 Smooth
    - did free, didn't get times

    Kick Set: (T - 500)
    Timed 500 kick test set
    - kicked 300 flutter on belly with board then 200 flutter on back.
    - was 7:10 at 300, 11:55 at 500.

    Warm Down
    1 x 200 (50 easy/50 kick/50 drill/50 easy)

    Total: 2500 meters
  4. Companion post, Phast Times Part II

    by , August 4th, 2011 at 04:41 PM (Chowmi's Blog)
    And here are the last 2 pages.

    You gotta give Chris Phelan a big thumbs up. First, anyone that wants to write anything about me in any publication (G rated), hey, i'm all for it! Even though many inaccuracies and some spelling mistakes, you gotta give him credit for trying to put all those times and courses together. The most important thing was that he got facts about Monroeville and the Day of the Dead right!

    PS - if you want to read the entire monthly magazine, go and get your own subscription for only $19.00 a year and read all about swim/bike/run in the Dallas area! I am not going to scan all 14 pages! Great underground paper and you'd probably know a few of the names each edition!
    Attached Thumbnails Attached Files
  5. Swim for Distance Month is OVER!!!

    by , August 4th, 2011 at 03:23 PM (Chowmi's Blog)
    Hooray! Swim for Distance month is OVER!!!!
    I decided to do the workout today! Where is everyone? I guess either on vacation or swimming outdoors with the new practice times.

    SCM, Baylor Fitness Center
    Billy Glasstetter coached

    400 warm up

    6 x 75 kick

    50 easy

    8 x 50 IM stroke/free

    6 x 100 Odd IM fast; even free recovery

    4 x 200 pull (no)
    =>instead, 8 x 50 on 1:15
    kick with fins, to the 15m each way UW.

    2 x dive + breakout to the 15ish; swim back

    The End


    That was fun! Nice to do most of the workout. Still modified the pull. Only had so much time, so chose to practice my breath control + breakout + kick.


    Might have an edit here later.
    Yes, and here it is. PDF pages of The Phast Times News for July 2011 all about me. Last 2 pages to come shortly. Can't figure out how to attach together, since pdf size is limited.

    Updated August 4th, 2011 at 04:38 PM by chowmi

    Attached Thumbnails Attached Files
  6. Thu Aug 4th 2011 SCY

    by , August 4th, 2011 at 12:45 PM (Ande's Swimming Blog)
    Thu Aug 4th 2011 SCY

    walked in a bit late today

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool scy which was a surprise
    6:00 - 7:30 dove in 6:15ish
    wore blue camo training jammer
    swam in my own lane
    Beside Chris, James Fike, Ned & Max

    missed it

    Main SET: LCM

    4 x 400 fr desc on 5:00
    barely made 1st 2

    50 easy

    4 x 300 fr desc on 3:45

    50 easy

    4 x 200 fr desc on 2:30

    50 easy

    4 x 100 fr desc on 1:15

    Swim Workouts
  7. Do You Like 100s?

    by , August 4th, 2011 at 11:31 AM (Year Three: The Road Back)
    Today was Happy 100s Day! There is nothing like doing 24 100s (in theory) in a row to really get your morning off right! Here's what we did:

    200 Warm-Up
    1 x 300 Kick
    6 x 100 on 2:00 - odd: fly/back by 50, even: moderate free
    6 x 100 Pull on 1:50
    6 x 75 Free on 1:40
    6 x 100 Free on 1:50
    400 Cool-Down
    Total Meters - 3150

    I was actually feeling pretty sluggish this morning. I'm still trying to figure out my freestyle stroke so my right arm goes in the water correctly, I have a decent catch, and it doesn't throw my left shoulder into protest. Anyhoo....

    I was debating doing the 3rd set of 100's as a kick set, but elected to really focus on a "strong" stroke and swam 75s instead. These actually ended up feeling pretty good! I was pleased, but tired.

    So, for the next set, I again debated kicking or pulling... the only caveat from the coach was that the lane HAD to swim 100s. We could decide what interval we wanted to swim that would give us about 10 seconds rest between 100s. My lane chose 1:50 intervals, which had me coming in with 10-12 seconds rest. Not bad.... Did I mention that I fought through the mental "wanna take it easy" moments and swam the entire last set of 100s freestyle - NO fins and NO pulling?! I was proud of myself!

    All in all, a good morning at the pool! Hope your swims are just as good for you today.

    Swim Workouts
  8. Wednesday

    by , August 3rd, 2011 at 11:48 PM (Swimming, Life, and Other Stuff!)
    Today was my first swim on the beta blocker.(metoprolol) It wasn't as bad as I thought it might be. I only took half of my 25 mg. pill but I felt it kick in strongly. I sort of felt like I was on a tranquilizer, laid back and mellow. The echo-cardiogram was strange but okay. I hope I get results and information on the genetic testing tomorrow! I am impatient! I swam about the same speed as usual, my intervals were a little longer on a couple sets.

    **400 freestyle swim
    **300 mixed kick
    **3 X through:
    4 X 75 @ 1:20 interval
    2 X 150 @ 2:30 interval
    1 X 300 Free-rest 1 minute

    3,400 scy

    We went to Cirque de Soleil "Dralion" tonight! It was splendid!
  9. Wednesday, August 3, 2011 6:00pm

    by , August 3rd, 2011 at 11:35 PM (Fast Food Makes for Fast Swimming!)

    300 Free
    300 Free Pull (11-12 strokes per length, trying to stretch out)
    400 IM

    10 x 50 Free @ :45 (held :37/:38)

    10 x 50 Free @ :45 (held :35s)

    10 x 50 Fly @ :55 (held :35-:38) got painful near #7-10

    5 x 100 Free Pull @ 1:20 (went 1:12s, just wanted to stretch out after the fly set)

    3000 Yards

    The meet entry just came out for a SCM meet in mid-October in Portland, at the Multnomah Athletic Club. I'm planning on going, but need to check to make sure it doesn't conflict with the October meet in Spokane as well. I'm planning on doing the 1650 Fly there as a tribute to Peony Munger, who is battling her pancreatic cancer now. I'm hoping she'll be able to be there for the swim, but I'll do it either way. She is the one who swims a 1650 Fly every day in practice.

    For the Portland Meet:
    I'll probably do the 200 Free, 200 IM, 200 Breast, 100 Fly, and either the 100IM or 100 Free

    Updated August 3rd, 2011 at 11:47 PM by jaadams1

    Swim Workouts , Daily Practices
  10. Wed., August 3

    by , August 3rd, 2011 at 10:09 PM (The FAF AFAP Digest)
    I'm just beat! Had a very long travel day with a lot of walking in airports. My GPS went on the fritz -- never fun for someone like me who has no sense of direction. Finally made it to the pool around 4:00. I saw some friendly faces, swam a 1000 or so, did a couple starts. Ahelee said I "went through the hole.". . Unfortunately, left a towel at the pool and misplaced my pearl earrings. . In general, I fel pretty horrible -- tired and my stomach feels off. I hope it's just travel related or Jimby inspired. Hoping a good nights sleep will do the trick!

    Updated August 3rd, 2011 at 10:30 PM by The Fortress

    Swim Workouts
  11. Auburn Day 1

    Today I swam the 800 at nationals. I went 11:10, which is a lifetime best by 20 seconds.

    Last week at Asphalt Green workout we swam a 400 “at our 800 FR pace.” I swam a 5:35, which I thought might be a little fast, but I guess it was a pretty accurate predictor of my time here!

    This felt like a good swim—I might have taken it out a bit fast, but it was probably still pretty close to the best 800 I had in me today, I think. Here’s my splits. I would have liked to bring it home a little faster on that last 100, and I gave it my best effort, but I was hurting pretty bad at that point:

    4 Harris, Janet 46 AGUA 11:22.16 11:10.57
    1:17.49 2:40.45 (1:22.96)
    4:05.43 (1:24.98) 5:29.93 (1:24.50)
    6:53.54 (1:23.61) 8:19.37 (1:25.83)
    9:44.89 (1:25.52) 11:10.57 (1:25.68)

    When I swam my previous best time, I split the race 5:47.9 / 5:42.3. Today I split 5:29.9 / 5:40.6. I remember that previous one being a lot more fun to swim! Today’s swim definitely didn’t leave me aspiring to be a distance swimmer—I think once a decade is often enough to race an 800.

    Happy with my swim, and very tired—it’s been a long day, with a 2+ hour drive up to Auburn to start things off this morning. I’m enjoying the meet—more tomorrow!
  12. Wednesday, 8/3/11

    by , August 3rd, 2011 at 04:48 PM (A comfort swimmer's guide to easy swimming)
    Started the day with an early mornng bike ride. Went for about 55 minutes.

    Swim at noon.

    Warm up with Fins
    400 swim free
    300 kick - 150 w/board/150 on back
    200 IM drill
    100 swim back

    Main Set (no fins)
    1 x 200/5:00 Backstroke
    (50 kick – 50 scull – 50 drill – 50 build)
    2 x 50 back / 1:00 – light legs - time around 50
    2 x 50 back / 1:00 – strong legs - time around 48

    1 x 200/5:00 IM
    (50 dolphin – 50 bk scull – 50 brst drill – 50 fr build)
    2 x 50/1:10 strong – light legs (fly + back then brst+free) around 50
    2 x 50/1:10 strong – strong legs (fly+back then brst+free) around 51

    1 x 200 free/4:30
    (50 kick – 50 scull – 50 drill – 50 build)
    2 x 50/1:00 strong – light legs - around 43
    2 x 50/1:00 strong – strong legs - around 41

    Kick (500)
    5 x 100 Kick (w/fins) – 3/1:55 – 2/1:45
    - 1-3 flutter on belly w/board, ave 1:37
    - 4-5 on back, ave 1:35

    Warm Down
    100 easy free

    Total: 2800 meters
  13. Wed Aug 3rd 2011 LCM

    by , August 3rd, 2011 at 03:41 PM (Ande's Swimming Blog)
    Wed Aug 3rd 2011 LCM

    back from being out of town Sat - Tue
    swam easy on my own on Monday in Lubbock TX

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool LCM
    6:00 - 7:30 dove in 6:03
    wore blue camo training jammer
    swam with: Mark Beside Tyler, Chris, & Marcio

    20 min warm up
    2 rounds of 200 200 100 k

    Main SET: LCM

    50's Drop down Set
    start at 1:10 drop 1 sec each round
    I stopped at 39

    4 x 500 done (50 fl, 100bk, 150 br, 200 fr)
    1:00 rest between each descend 1 - 4
  14. Only loosening up today

    by , August 3rd, 2011 at 03:36 PM (Chowmi's Blog)
    Another easy day in the water. Limited on energy and time today!

    I am really stressed out in a receivor/trustee-of-a-trust case that is outside my usual appointments. Never a dull moment! But my husband says we are lucky to have every billable hour billed, and at my age, it is the right age to always be on the "short list" for special appointments. The key is to know which ones are good margin business. We always joke that being a bankruptcy trustee is the world's second oldest profession - someone has to die before they add anyone else to the panel.


    Back to the water:
    SCM, Baylor Fitness Center
    Jim Montgomery was coaching the noon workout, but I swam on my own.

    400 warm up
    100 kick
    started 4 x 25 swim easy, but somehow I lost count and did 6 or 8. So then I just kept doing some more 25s, bobs, and then got out.
    25 minutes total
    light stretching

    The End

    Here is the link for the swim meet this weekend. Most of the fastest swimmers are at nationals or are done after Sectionals. Notice Brigette Heuer is swimming! It will be good to see her.
  15. Tuesday and Wednesday Workouts

    by , August 3rd, 2011 at 02:47 PM (Year Three: The Road Back)
    Life has been crazy these days. I have three girls coming and going - all at the same time - and a job that has gone nuts! Sheesh! It's a good thing I can still find time to get in the water. That's my sanity time right now. So... this will be short and sweet.

    Here's what we did yesterday
    200 Warm-Up
    2 x 250 Free on 4:45
    1 x 250 Free on 4:30
    1 x 225 Free on 4:30
    2 x 250 Kick/Free by 50 on 4:15
    2 x 250 Pull on 4:45
    2 x 250 Kick/Free/Kick/Back/Kick on 4:30
    2 x 225 Pull on 4:15
    400 Cool-Down
    Total Meters - 3525

    I must admit that I was a little disappointed at having to drop a 25 on the second set of 250's. But, my endurance is slowly getting better and I didn't have to cut distance all the time. That was a positive from today. Coach mentioned that my right arm on freestyle is entering the water way past the mid-point of my body. Trying to work on that and losing speed while I concentrate on my hand entry too.

    And today:
    200 Warm-Up
    8 x 50 Free on 1:05
    4 sets:
    - 1 x 50 Catch-Up Drill on 1:05
    - 1 x 50 Catch-Up/Kick by 25 on 1:05
    - 1 x 50 Fast Kick on 1:05
    3 sets (all were on 2:10 interval):
    - 1 x 100 Free broken at 50 for :15
    - 1 x 100 Free broken at 50 for :10
    - 1 x 100 Free broken at 50 for :05
    - 1 x 100 Easy Free
    - 1 x 100 AFAP Free (1:27, 1:25, 1:23)
    350 Cool-Down
    Total Meters - 3050

    I must say that I was pretty pleased that the 100s ALL OUT were that good. I felt pretty nasty from when I jumped in the water and my coach has been trying to fix my freestyle. I've apparently been crossing my right arm in front of my body when my hand enters the water. Whoops! So, I'm trying to keep it out to the side where it supposed to be. However, I don't always feel the water well as yet. I'm sure it will come as I can focus more on the catch and less on the hand entry. Still... 1:23 is pretty good for me, especially when it's at the end of a practice!

    Take care and I'll check in tomorrow.

    Happy swims!
    Swim Workouts
  16. Tuesday Evening, 8/2/11

    by , August 3rd, 2011 at 11:24 AM (A comfort swimmer's guide to easy swimming)
    Swam after work. Did early morning bike ride.

    Warm up
    4 x 150 (S-K-P-S)
    - swam 150 free; kicked 50 on belly w/board and snorkel, 50 on sides w/snorkel, no board, 50 on back; pull 150 free w/buoy and freestyle paddles; swim 150 back
    4 x 50 Back build/1:00
    - average 47
    4 x 25 Fly Strong/30

    Set #1 Fly/Free
    6 x 100/2:15 try to descend or stay even
    #1, 4 Free
    #2, 5 Free/Fly by 25's
    # 3, 6 25 Fly - 50 Free - 25 Fly
    - kept these all at 1:37-38

    Set #2 Free Pull
    4 x 200/3:30 desc 1- 4
    - w/buoy and freestyle paddles; went 3:03-2:58-2:57-2:53

    Set #3 Sprint Set
    12 x 25 Alternate 25/25 Fast/25/45 smooth
    - not sure of times, couldn't see clock from far end of pool.
    - swam as 50's on 1:10 with ±5 sec rest after 25. 1-6 back, 7-12 free

    Warm down
    - 200 easy free

    2800 meters
  17. Workout from 8/2/11 - a ladder... kind of

    This is my ladder set. It's not a very good ladder. Some of the rungs are broken.

    200 Swim
    200 Kick
    200 Pull

    7x100 Free
    600 hypoxic, each 100 breathe 3-5-7-9
    500 Kick (25 easy/25 fast, 50 easy/50 fast, 75 easy/75 fast, 100 easy/100 fast)
    4x100 Free
    300 IM
    200 eggbeater
    100 Free

    200 easy

    On the 200 I was just going to do breaststroke kick until I remembered that when I stopped playing water polo this year, my breaststroke really suffered. So I think trying to maintain a good eggbeater helps (and mine needs some work to get back to "good").

    I was pleased that I managed to get faster each set of 100s. I got out of the habit of descending until about a week ago, and I forgot how important that really is.
    Swim Workouts
  18. Workout from 7/31/11 - long course day!

    Most of the good stuff in this workout came from a Tall Paul workout. I just threw in some filler sets.

    200 Swim
    200 Kick
    200 Pull

    12x50 odd stroke, even free

    800 negative split :30 rest
    400 build :20 rest
    200 build :10 rest
    100 fast

    1000 pull w/paddles

    100 easy kick :10 rest
    50 fast kick :15 rest

    200 warmdown
    Swim Workouts
  19. Tuesday

    by , August 2nd, 2011 at 11:12 PM (Swimming, Life, and Other Stuff!)
    Easy and short solo @ Monon:

    **Super 1,000 Swim
    **16 X 50 alternating Kick, pull, Swim @ 1:00
    **4 X 200 Free @ 3:30 interval
    **Super 500 Swim


    A few years ago my pcp diagnosed me with a long Q interval during a routine ekg at my yearly checkup. I didn't think much about it at the time and my Dr. didn't seem too shook up about it either.
    Occasionally I would think about this irregularity, especially before open water swim races and wonder if I should really be doing things like this. I finally decided to set an appointment up with an electrophysicisis and get some advice. The EP told me I most likely have had this my whole life. I will hopefully be getting a genetic test soon if my insurance covers it. I have been extremely active my entire life and never had a symptom. The current standard of care is to take Beta Blockers and quit racing. He said it would be okay to continue working out. He told me I would probably hate the Beta Blockers but try them anyway. He said many of his active patients opted to quit the beta blockers and just continued on with their activity but his job was to advise me to do what he said.
    I wish I knew someone else with this situation so I could talk to them. I definitely want to continue swimming but obviously I value my life and don't want to do anything stupid. It's going to take a few days for me to wrap my head around this situation. Tomorrow I'm getting an Echocardiogram to "just make sure everything is fine" in the heart. The Dr. says he totally expects it is but he doesn't want to turn me loose without being sure.
    By the way, I felt perfectly wonderful during my swim tonight. I would really be freaking if I hadn't taken one.
  20. Tuesday, Aug. 2

    by , August 2nd, 2011 at 06:35 PM (The FAF AFAP Digest)

    600 various

    4 x 25 single arm fly

    10 x 25
    odds = shooter
    evens = drill

    1 x 25 burst -- dive from side + fast dolphin kick
    50 drill
    1 x 25 burst -- backstroke start + fast dolphin kick
    50 drill

    1 x fast 25 free + 75 EZ

    1 x burst breast fast hands drill + 75 EZ

    Total: 1450

    ART, 30 min

    Chiro said I was looser than last week, and no inflammation anywhere. I asked about my hips feeling a bit creaky. He said that is a phenomenon he sees in runners that are tapering. I use my hips a ton when dolphin kicking and I kick a lot, so perhaps that explains things. ART takes the place of stretching today. I'll probably do my RC exercises in front of the TV as I did last night.



    Woke up today feeling energized instead of lethargic as I've been for a week. Also felt pretty good in the pool -- much better than yesterday. And I screamed at two inanimate objects today. So I think I'm ready to go! I've only swam at Auburn once, back in Feb 2009. But I had 6 PBs at that meet, helped along by the emergence of the tech suit, I'm sure. Still, good mojo.

    My flight leaves around noon tomorrow. I may drive straight to the pool to get a very short loosen up swim. Not sure if I can get there in time for the 30 minute swim in the comp pool after Wed's events end. Hope so!

    Spoke to Susan Dawson-Cook of Swimmer magazine about meet prep and the difference between short course and long course. I love me some long course 50s, but I have to say short course rocks because of the walls!

    Updated August 2nd, 2011 at 07:05 PM by The Fortress

    Swim Workouts , ART