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  1. Tuesday workout

    by , August 2nd, 2011 at 09:17 AM (Pete's swim blog)
    Last day before Nationals. I actually kind of miss the 6000m workouts. I got used to it. I feel kind of lazy tapering. Slept poorly again. I'm too nervous/excited... not sure which. Headed to Auburn tomorrow. Hopefully all will go well.


    600 Br/Free
    200 Pull
    200 Kick

    4 x 50 Dive/sprint - back easy

    (1200m total)
    Swim Workouts
  2. Monday

    by , August 1st, 2011 at 11:34 PM (Swimming, Life, and Other Stuff!)
    Today was solo at the Monon Center.

    **500 Freestyle Swim
    **100 Kick/100 Pull/100 Drill/100 kick/100 pull
    **10 X 50 Drill/Swim free @ 1:00
    **4 X 125 IM (50 IMO Roll) @ 2:30
    **20 X 100-in sets of 4--descend -5 each set of 4 (2:00 / 1:55 / 1:50 / 1:45 / 1:40

    4,000 scy

    The pool was packed this afternoon! Is swimming rapidly gaining popularity among fitness buffs?
    Throughout the course of my workout I had 4 different lane mates. Three of them were totally fine to swim with, the 4th however was a man attempting to do breastroke. This guy rotated his pelvis and did more of a wide scissor kick that crossed over in my lane. I was nearly kicked by him every length. He seemed to be annoyed by my 100's on an interval. When I passed by him he would switch to crawl and try to ward me off. Oh well, he was the fool who jumped in my lane and started swimming!!
  3. Monday, August 1, 2011 5:30pm

    by , August 1st, 2011 at 11:04 PM (Fast Food Makes for Fast Swimming!)
    Well, this is my last swim as a 33 year old, as tomorrow is the day I came into this world. Not that it'll be any different tomorrow vs. today.

    Meet report from Sunday at the LC Champs meet (USA-S):

    200 Back - NS
    100 Fly - NS
    100 Free - NS

    I was just feeling too crummy after the last 2 weeks of 70+ hours to attempt making the trip down to Pasco, WA for the meet. Had I of gone under good conditions, it looks like I would've ended up in the middle of the B finals in each of my events, with an outside shot of the A final in the 100 Fly. Oh well, the rest was better for me anyway at this point of the summer.


    Monday workout:

    400 Free (4 x 100s :15 rest)
    600 Free Pull (building each 100 till I felt Sun Yang-ish by the end)

    8 x 125 Free @ 1:45
    held 1:24-1:26s on all, with the last at 1:22
    not bad considering the lack of swimming I've been doing lately.
    After this I was basically wiped out though

    200 EZ

    8 x 25 Fly @ :40

    100 EZ
  4. Lake Tahoe Sharkfest Swim

    by , August 1st, 2011 at 08:39 PM (A comfort swimmer's guide to easy swimming)
    Sunday, 7/30/11

    Went to Tahoe last weekend for the Sharkfest swim. Got there Sat afternoon and got in a short swim at Incline Beach where the race was to start on Sunday. Water was a lot warmer than I expected and swim felt pretty good even though it was very short, probably only about a half mile.

    Sunday - Got about 200 yard warmup swim just after arriving at the start area. Water was a lot colder than Saturday afternoon but still not too bad. Swim was 1.2 mile shoreline swim from Incline Beach to Burnt Cedar Beach. I felt really good and strong alfter I got good and warmed up.
    Finished 1st in my age group and in addition to the usual medal got a bottle of wine for my efforts!

    Updated August 2nd, 2011 at 01:06 PM by poolraat

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  5. Monday, Aug. 1

    by , August 1st, 2011 at 08:08 PM (The FAF AFAP Digest)

    600 various

    4 x 25 single arm fly

    8 x 25
    odds = easy speed fly
    evens = easy

    8 x 25
    odds = dolphin kick @ 100 pace to 15m + cruise
    evens = drill
    -- Hmm ... On the ones on my belly, 11 solid kicks got me past the 15 m mark. Must have been getting pretty good DPS; makes me wonder what it would be in a tech suit.

    8 x 25 back no SDK

    8 x 25
    odds = free, focusing on breakouts
    evens = breast

    100 EZ

    Total: 1600

    Stretching, 30 minutes



    Rats, no easy speed yet. Felt like lead in the water still, maybe slightly better by the end. Normally this would mess with my mind some, but I am uncharacteristically calm. It does make me somewhat glad that the 2 events I care least about are the first day (50 evil and 100 fly), so I can work out the kinks. I am trying to have no expectations about these events. As Ahelee has said, "enthusiasm plus no expectations = happiness."

    Jimby has given me the following sage advice about how one feels pre-taper meet: "I have come to the conclusion that it doesn't matter AT ALL, in fact, there may even be an inverse correlation (feel bad before, swim better during.) I also have come to conclude that positive thinking (you have to be able to visualize swimming great in order to actually do it) is vastly overrated. None of this matters. It's only evidence of a nervousy mind preparing itself for pain." All this preliminary suffering apparently makes the post-meet relief and happiness all the more compelling.

    I am really really sick of tapering. The last week is just murder.

    My shoulder is still bothering me somewhat. I seem to be tossing and turning at night. Some of it may be due to stopping weights as well -- my shoulders always feel somewhat hinky during taper. Going to try to ice more.

    I'm packing Mini Fort off to rowing camp in the am. The really big job of getting Fort Son ready to pack off to college begins after Nationals.
    Swim Workouts , Yoga
  6. Last taper workout... I guess

    by , August 1st, 2011 at 04:10 PM (Mixing it up this year)
    No intervals what so ever. Swam at the Y and did alot of talking and coaching instead of swimming too much.

    500 Free broke 1,2,3,4,1,2,3,1,2,1
    200 Free w/snorkle
    300 Free kick w/fins
    5x100 Fly as 25 rt arm/25 lt arm/25 kick/25 swim w/fins
    10x50 from dive as 20 yard sprints

    Total 2000 yards
  7. Monday Morning IM

    by , August 1st, 2011 at 01:50 PM (Year Three: The Road Back)
    Whew! Today was kind of a brutal way to start the week. It was an IM-oriented workout written by one of our coaches. After taking yesterday totally off, I was hoping to feel a little better today, but the workout absolutely pushed me. I did, however, do all the ladder going up as stroke (albeit wearing my fins). Here's what we did:

    300 Warm-Up
    1 x 450 Kick on 9:00
    4 x 25 Fly (w/ fins) on :40
    4 x 50 Breast (w/ fins) on 1:10
    4 x 100 Back (w/ fins) on 2:15
    4 x 200 IM (w/ fins) on 4:15
    4 x 100 Pull on 2:10
    4 x 50 Pull on 1:05
    4 x 25 Pull on :35
    300 Cool-Down
    Total Meters - 3250

    To be honest, coming down the ladder was supposed to be IM too, but I elected to do it as a pull set. I'm trying to strengthen both my freestyle pull and my endurance in order to compete in my first ever open water swim the end of the month.

    Getting slammed at work - and at home - right now, but I did want to get the workout out for you - in case you want it. Take my word for it though - it will beat you up!

    Swim Workouts
  8. Taper almost over

    by , August 1st, 2011 at 01:24 PM (Pete's swim blog)
    I'll splash around a bit tomorrow and maybe do some more practice dives. Nothing hard. I'm already having trouble sleeping. Usually that doesn't happen until the night before. Probably a good thing... I'll be so tired by the time Wednesday evening rolls around, I won't be able to avoid some deep sleep.


    1000 Warm up

    3 x 100 down easy free/back build, fast, sprint br

    200 cool down

    Did a couple practice dives and called it a day.

    (1500m total)
    Swim Workouts
  9. Sunday, July 31

    by , July 31st, 2011 at 05:29 PM (The FAF AFAP Digest)

    RC exercises
    30 minutes stretching



    700 various

    10 x 25
    odds = shooters
    evens = drill

    1 x 25 burst dolphin kick on back + 25 EZ
    1 x 25 burst dolphin kick from dive at side + 25 EZ
    50 EZ
    1 x 25 fast back kick
    50 EZ
    1 x 25 back spin drill + cruise
    50 EZ
    1 x 25 fast free
    125 EZ
    1 x 25 burst breast fast hands drill
    75 EZ

    Total: 1500



    Still felt sloggish in the water today. I wish I felt a little lighter. But I think it's a combo of taper + many hours in the heat yesterday at Divisionals and team banquet + out of the pool yesterday + late to bed. I was still feeling sloggish at this time in Dec. and March during tapers. But I am not really feeling insanely jittery from tapering. How come? I'm sure I'll get a jolt of nerves when I start packing. I am worrying some -- worrying about not DQing in the 100 fly, worrying about breast kick, worrying I've overtapered for LCM, worrying that my worst events are day one, etc. But I know from prior experience that I needn't worry about worrying. I have absolutely no worries about the first 15 meters underwater.

    I have heard that Jimby is swimming very well at the LCM meet in Cleveland. It must be due to my lucky socks (which he swiped), see below.

    3 more days!

    Oh, Lil Fort did great at Divisionals with 2 big PBs in the 25 fly and 50 free. She dropped a second in fly -- finally decided she didn't need to breath so much. Which now causes me to worry about how many breaths I should take in my 50 fly ...

    Planning on being a slug the rest of the day. This forced laziness breeds ... well, more laziness.

    Updated July 31st, 2011 at 05:43 PM by The Fortress

    Swim Workouts
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  10. Lazy weekend

    Yesterday and today I did easy swims at the Riverbank pool. My friends are back and weíve reclaimed our usual lane, and the water temp has been very nice. Both days I did variations of this:

    1000 lcm warmup:
    200 relaxed free
    200 BK/FR/BK/BR
    200 rev. IM kick
    200 pull
    200 rev. IM d/s by 25

    A few 50s drill

    100-200 warmdown + play

    Itís been beautiful though warm here in New York. Everything is very leafy and tropical. Summer weekends tend to be laid-back anyway, as lots of people are out of town. I have been enjoying having a reason to be super-lazy this weekend. I am looking forward to actually working out again once the tapering and meet are all done, but itís nice to have a break from that so that working hard seems desirable again.

    My events in Auburn are:

    • 800 FR: Iíve only swum this twice before, ever. My best timeó11:30--is from the Middlebury meet last year. Iím hoping to beat that here.
    • 400 IM: My PR in my current age-group is 6:22; my masters (and lifetime) PR is 5:57. I imagine Iíll swim somewhere in between those two times hereóIíd like to get as close to 6 as I can.
    • 50 Breaststroke: This event is all over the map for me. I swam a 41.10 in this event last year. My masters PR is a 37-high. Getting in under 40 would make me happy.
    • 200 Backstroke: I swam a 2:55 last year; I think my masters best is a 2:52. Iíd like to get as close to 2:50 as I can. I need to be brave about taking it outóIím very (too) comfortable negative-splitting my 200s.
    My swim schedule for the next month is pretty packedóhereís what the next month looks like:

    Wednesday-Friday, August 3-5: USMS LCM Nationals, Auburn, AL

    Saturday, August 6: USMS 5K National Championship, Coney Island, Brooklyn, 5:45am check-in, 7am start

    Saturday, August 13: USMS 2-mile Cable Championship, Lake Placid, NY, 8:30 check-in, 10am start

    Saturday, September 3: Lake Quassapaug (Middlebury, CT) swims (3m, 1.5m, .5m) 7am check-in, 8am start
    I might also add one more event in there, the weekend of August 20/21. Iím considering going down for one day of the Terrapin meet. If Iím in NYC, thereís a fun open-water swim that Sunday that I could do. I could conceivably do both. Or I could just relax and have a weekend off! Iíll wait until Iím back from Auburn to make up my mind.
  11. 28.39 and 28.28 for the pile!

    by , July 31st, 2011 at 12:38 AM (Chowmi's Blog)
    Drumroll please!

    28.39 prelims
    28.28 finals

    Well, at least I did my season best in finals! Whew! I was next to the heat winner and thought I really did bad until I looked up. Respectable time. Nothing great. At least I looked good on internet TV!

    A bit of a spruce goose dive, the right arm swing is a function of the "collapsing" of my left stroke underwater and other general collapsing problems when I am tired. But I can tell it was so much better than prelims. Which just goes to show an extra 4 hours rest was critical - I never swim better in finals (as a masters swimmer, I pride myself on excellent prelim swims), usually 2-3 tenths worse.

    It's at the 1:34 mark, right after the women's 1500 and I am in the first (D) final heat, lane 6, silver cap and goggles in finals.

    I was very tired. Usually I can win to the 25, and then hang on. Today, I could barely get to count 6 (12 strokes) before I was gutting it out.

    Why am I so tired?
    Why am I still collapsing?
    Why am I so bloated?
    Why am I asking so many rhetorical questions?

    Strategy for next week: If I felt this tired, even after taking it easy in the water, then when in doubt, rest more! So for this week, i'm only going to swim twice and go really easy. Then just show up next Sunday for the meet!

    In other news, see me & the girls on Kennywood youtube!

    [nomedia=""]‪Kennywood Park Roller Coasters‬‏ - YouTube[/nomedia]
  12. Workout from 7/30/11 - when math goes wrong

    Today I was swimming on my own as usual but tried to do a provided workout. I totally messed it up. I wanted to change the 10x50 to a 12x50, and wound up doing 24x50. I thought it was taking an awfully long time, but I attributed that to the fact that I was doing drill. It wasn't until later in the workout that I realized I'd actually done twice as much as I was supposed to. Dumb, dumb, dumb.

    Workout (as it was written): 2900 yards

    200 Swim
    200 Kick
    200 Pull

    10x50 drill/swim - odd free, even stroke

    2 x200 dolphin kick on back

    10x100 - odd free, even stroke

    200 kick w/ board and fins

    4x50 warm down

    Workout (as I did it): 3200 yards

    200 Swim
    200 Kick
    200 Pull

    24x50 Drill/ Swim
    odd free
    even stroke

    2x200 dolphin kick on back with fins

    odd free
    even stroke

    200 kick w/ board and fins

    4x50 warm down
  13. Solo @ FSU

    by , July 30th, 2011 at 10:35 PM (Workout Swimmer)
    Love swimming @ FSU - geothermal cooling - water temp is 79-80 even in August! Makes swimming on my own so much easier. I'll probably go back over there tomorrow for an easy 2000 on my own too. Did quite a bit today, can't get too tapered, or I won't swim my 400 well on Saturday.

    300 back/free
    10 x 50; 5 on :60, 5 on :50
    4 x 400 stroke/free, drill-swim by 25's IM order - the freestyle one was DPS with the Tempo Trainer
    4 x 100 kick on 2:30, no toys
    100 easy
    8 x 100 on 1:40, holding under 1:30 for all, used pull bouy and paddles on last 4
    100 easy
    16 x 50, alt free & stroke by groups of 4 on :50 & 1:10
    800 steady state w/Tempo Trainer
    100 easy

    Total: 5500 LCM

    Really hate how 200 measly meters of fly makes my rotator cuff & tricep hurt on the right arm. Poo - how am I ever going to get better at it, when even a little bit of it hurts me?
  14. Saturday Workout

    by , July 30th, 2011 at 10:19 PM (Pete's swim blog)
    Worked on dives today. Getting better at surfacing and getting going quicker.


    400 Free
    400 IM Kick down/Drill back
    200 Free
    4 x 100 Pull

    7 x 50 From dive - sprint 25/25 easy

    (1750m total)
    Swim Workouts
  15. Workout from 7/28/11

    Here's a 3200 yard workout I did the other night. I came up with it while I was still doing the warm-up, but I liked it.

    200 Swim
    200 Kick
    200 Pull

    300 IM

    12 x50 descending

    6x100 descending

    3x200 descending

    300 IM kick

    200 Easy
  16. Saturday

    by , July 30th, 2011 at 06:55 PM (Swimming, Life, and Other Stuff!)
    I ended up swimming at the MOnon Center with a couple good swimming buddies. I'm not sure if there was a written workout or not, I got there late and started where the other two were and added 1K at the end.

    **3 X (2 x 50 @ 1:00 and 100 @ 2:00 Kick)
    **3 X (2 X 50 @ :50--100 @ 2:00--2 X 50 @ :55--100 @ 1:45--2 X 50 @ 1:00) 1st Free, 2nd Pull, 3rd IMO with the 100's IM
    **8 X 75 Free @ 1:10 interval
    **4 X 75 Kick @ 1:30 no fins
    **500 Freestyle Swim
    **50-100-150-200 Free w/ :10 rest inbetween fairly hard

    4,000 scy

    We are building custom shutters for the house today. I found the shutters I wanted on a house in another neighborhood not so far from here. I guess the builder assembled them per the home-owners design so we can't really go anywhere to purchase them. I will be sure to post a pic of our handicraft when the project is complete. I hope they look good, it's lots of work!
    Tomorrow I plan to drive up to Chi-town and visit my son. Hopefully I'll get up early enough to get a little jog in before I go!!
  17. Saturday On My Own

    by , July 30th, 2011 at 05:26 PM (Year Three: The Road Back)
    With no lake swim set up for this morning, I elected to swim early on my own instead of waiting for the 10am team practice. What I decided during the night was to re-swim the 30-minute swim we did on Tuesday, as I wasn't really happy with my result. Of course, that's easier decided in a nice, warm bed than in the crisp, not-really-cool water of the YMCA. So, while I had planned to do a warm-up, kick set, then start the 30-minute swim, what I did was actually a bit different. Here's what my workout ended up being:

    400 Warm-Up
    10 x 50 Kick on 1:00
    5 x 50 Drill/Swim Fly on 1:00 (w/ fins)
    5 x 50 Drill/Swim Back on 1:00 (w/ fins)
    1 x 100 Easy Kick
    4 x 50 Drill/Swim Free on 1:00
    3 x 100 Fist Drill/Free by 50 on 2:00
    1 x 2000 Free - did in 30:00.07 (on my watch timer)
    500 Cool-Down
    Total Yards - 4500

    I did many more drill/swims than I had originally intended while talking myself into the long swim. What I ended up deciding was that instead of doing a "30-minute swim", I would swim a straight 2000 yards and see how long it took. I picked 2000 yards because that's what I was hoping to swim (SCY) in 30 minutes. When we did the swim last Tuesday, my 30-minute distance ended up being 1725 LCM. That I hit the wall and turned off my timer at 30:00.07 for my 2000 yards made me pretty happy today. The other thing I noticed is that I had enough energy at the very end (knowing it was the very end) to actually speed up my last 50 - and especially my last 25 into the wall. Happy with that too.

    The other thing that was really obvious is just how many more flip turns are required in SCY than LCM. It seems stupid to say it, but I was not ready for the walls to be there. Guess I've gotten used to doing the LCM set-up. Huh....

    Just received a text that an open water group is swimming tomorrow morning. Sundays are typically my total day off, yet I will admit that I'm tempted to go. Probably won't go.... just not totally sure.

    I was also completely excited to see that the Miami Redfin Masters fall meet is finally up! The pool at Miami University is totally awesome and that meet last year was a great meet for me. I was hoping the date wouldn't conflict with the GRIN Fall Classic - and it DOESN'T!

    Today is definitely a good day!

    Hope yours is going great too. Enjoy your swims!
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout -08/09/11

    by , July 30th, 2011 at 11:12 AM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 100 2:00 1:45
    1 X 150 2:45 2:45
    1 X 250 4:45 -
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick -

    12 X 50 swim/choice 1:10
    odd; easy even: fast

    8 X 50 kick 1:20
    25 moderate/25 fast

    1 X 400 7:00 6:00
    1 X 200 4:00 3:20
    3 X 100 2:00 -
    Round 1 IM-interval left
    Round 2 free-interval right

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout -08/08/11

    by , July 30th, 2011 at 11:09 AM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 50 1:00 1:00
    2 X 100 2:00 1:45
    1 X 200 3:45 -
    Two rounds. Round 1 interval left, 2 right.

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

    1 X 200 50 stroke/50 free 4:00
    4 X 50-1 of each- 1:15
    Three rounds. Short break between rounds.

    12 X 50 1:15 choice
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout -08/05/11

    by , July 30th, 2011 at 11:05 AM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    6 X 100 free 2:00
    3 X 100 kick 2:30
    1 X 100 free 2:00
    4 X 100 IM 2:15
    6 X 50 kick 1:15

    8 X 50 1:10
    2 of each stroke

    4 X 250 IM 5:00
    Rotate 100 of each in IM order through 4 swims.

    2 X 50 free-moderate- 1:00
    1 X 100 free-build- 2:00
    1 X 200 free-fast- 4:00
    Two rounds.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts