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  1. 50 free: 28.33

    by , July 9th, 2011 at 10:04 PM (Chowmi's Blog)
    Today I was able to swim the 50 free! I took the girls to early summer league practice, then did some work before going to the meet.


    Commentary: Another 28.3 for the pile! Very pleased with a solid time, and a gutsy swim. Yours truly was keen on winning a ribbon today!!

    Given this summer's "interim" swimming phase, I am very satistfied with the way I approached the swim, mentally and especially a relatively strong finish at the end (for me, that is!), plus staying under auto sectional cuts.


    The suit: I have been wearing my middle-oldest LZR Racer Kneeskin all summer. I see no reason to wear my 2 newest, nor the 2 oldest. So this suit has gone through 6 summer swims, plus about 3 other meets in SCY. It has lasted a long time! It is at the perfect not-fully-stretched-out-but-easy-to-get-on-and-wear-for-non-championship-meets stage.


    How to improve? From Rich A's definition of 3 systems, the one I am deficient in is the Race Speed. While I have raced quite a bit this summer, I will need to add a dedicated day of Race Speed workout (I'm thinking once per week) NOW, so that when I begin my 6-8 week SCY "season", i'll already be well into Race Shape, and not starting it from the 1st of those 6 weeks.

    I'm thinking:

    4 x 50 on the 5 minutes;
    10 x 100's, every 1, 4, 7, and 10 fast with the 2 in between as recovery; from fast swim to the next fast swim at 10 minute intervals.

    But ultimately, the gut-check is: if I were asked to do a get out swim, would I embrace it or would I dread it? The times I am in really great racing shape, i'd think to myself, "Pick me! Pick me!".
  2. Frogs, bugs and pretty views

    by , July 9th, 2011 at 09:21 PM (Pete's swim blog)
    I'll swim just about anywhere I'm invited so I was happy to oblige my fellow HSA swimmers when they scheduled their workout at Monte Sano pool for this morning. The Nat was in use for the city meet and my other teammates were getting started too late for me to get a workout in.

    Monte Sano is a mountain that lies on the eastern edge of Huntsville. I grew up at the base of the mountain. It was literally my back yard. The road up it, Bankhead parkway is a winding 4 mile 1000 foot ascent. Prior to swimming 2 years ago, I would ride my bike up it every weekday at lunch. That's one of the few things I enjoyed about cycling over swimming. Hard work was always instantly rewarded with a massive adrenaline rush racing back down any mountain you climb. The bigger the mountain, the bigger the rush.

    It's probably been 30 years since I was last at Monte Sano pool. I had forgotten how nice it was. It is set up on an overlook facing eastward. This morning, fog settled in over the valley and the view as the sun rose was surreal. Most of the neighborhood pools in Huntsville were built in the 70s. All but a couple were 25 yard long pools. Monte Sano is one of the rarer 25 meter pools.

    Outdoor pools in relatively unpopulated areas attract all sorts of interesting critters. As I was cruising along, something fairly large flashed in front of my face and disappeared. After the set, someone said "hey, did you see the frog?" George went and caught it. He said he didn't mind the frog being in the pool but the frog was beating him on the last 25 of a 200 swimming. He was swimming free style; the frog was swimming breast stroke. It was a pretty big one. About 8-10 inches with its legs extended. As I got out of the pool, I found a rhinocerous beetle hanging on the side. We get all sorts of bugs this time of year but those are kind of rare. Suprised we didn't run into any snakes.

    Between all the fun with the frogs beatles and views, here's what we did:


    400 Free
    400 Kick

    2 Times through
    * 200 IM Drill Down/Swim Back
    * 200 Free
    8 x 50 IM Order

    400 Pull
    200 IM
    200 Free
    4 x 50 IM Order
    8 x 25 IM Order

    4 x 100 Pull
    200 IM
    200 Free
    200 IM
    4 x 100 Free

    200 IM Cool down

    (4800m Total)
  3. Success!

    Yesterday was Stage 1 of the 8 Bridges Hudson River Swim. I was 1 of 7 swimmers attempting the 18.3-mile stretch of river, from the Rip van Winkle Bridge (connecting Catskill and Hudson, NY) downriver to the Kingston-Rhinecliff Bridge. The challenging thing about the swim—apart from the distance—is that this part of the Hudson is not so much a river as a tidal estuary. Simply put, that means it flows in two directions rather than one--the current shifts with tidal cycles every 6 hours or so. Our swim was timed to start at the end of the flood stage, when the river was still flowing slightly north, and to last through the south-flowing ebb stage, when the current would be with us. If necessary, we could run slightly into the next flood stage, before the current became too fast to swim against—the race timeline called for pulling swimmers “at end of ebb tide or when they can no longer make headway in flood.”

    Going into the swim, it seemed like this stage would be doable for a swimmer maintaining a 30-minute per mile pace. At 6h09m, the ebb window was a relatively long one (they vary significantly by stage, depending on a ton of stuff I don’t understand—tides are really complicated!). And the maximum ebb current was predicted to be fairly fast, at 1.7 knots. Still, the river’s flow doesn’t always conform to predictions, and things like strong winds from the south can slow progress substantially. So going into the swim I was facing two uncertainties: Would I be able to swim continuously for 6 hours or so? (My previous longest swim was 2.5 hours.) And, if I managed to do that, would I reach the bridge before the tide turned?

    The day started off well. I travelled to the stage’s loading area near Catskill with friends and fellow swimmers Rondi, Lisa, and Gilles. Dave was already there organizing things, and we started sunscreening up and getting our gear ready. Our other two swimmers arrived, kayakers started trickling in, and our big escort boat pulled in and tied up. (Each of the 7 swimmers would have an escort kayak, plus there was a large boat and a zippy little zodiac-style boat to provide support to the field throughout the day.) Dave passed out 5-gallon buckets that we could store our feeds in—the buckets then fit into a molded depression on the sit-on-top kayaks being used for the swim. I stashed my various thermoses and solid food containers in it, then found met my kayaker and went over my feeding schedule with him. Soon we were ready to get underway. We loaded our gear onto the boat (the kayaks and zodiac were already on board), boarded the swimmers and kayakers, then all headed up to the bridge that marked the start of the swim.

    It was an overcast day and a little cool. It took about 20 minutes to motor up to our start point, which gave me time to start feeling a little nervous. Now that everything was ready to go there was nothing to think about except for the swim ahead. When I looked downstream the river stretched on and on, yet I couldn’t even see the bridge we were swimming to, and I wondered what exactly I had gotten myself into. But while I wasn’t at all sure I would be able to finish the swim, I knew that whatever happened that day I would get to spend a good long time in the water I loved, and that at the end of the day I would end up on a comfortable boat with friends who would be supportive no matter what. That was reassuring.

    The boat stopped a touch past the bridge, and I huddled downstairs near the engine room with most of the other swimmers while the kayaks and kayakers were unloaded. Once the kayakers were in place, we determined that the tide was still pushing north, but getting close to changing. Dave said a few words, we each jumped off the boat, and positioned ourselves under the bridge. The water was pretty warm—mid- to upper-70s. There was a brief countdown, and we took off swimming.

    The journey down the river was really pleasant. I made sure I started off stroking very easy and comfortably—I was going to get to do plenty of swimming, so I didn’t want to get all excited and swim hard at the beginning. My kayaker was soon beside me to my right, my preferred breathing side. I planned to feed every 30 minutes, and the only interval that seemed long to me the entire day was before my first feed. After that one, I kind of knew how it would go, and trusted my kayaker to keep track of the time and signal me when it was time to stop and feed. It’s funny, I bought a wristwatch with a stopwatch function before this swim so that I would know how much time had passed, and how long to my next feeding, but I think the only time I looked at it during the whole swim was at 0h21m minutes in.

    As for feedings, for this swim I wanted to experiment around with having more solid foods, and more real food, than I had taken in during the MIMS relay. Before the swim, I experimented around with different stuff, and even tried making my own GUs, which I put into freezable push-up popsicle molds. I charted calories and sodium content of various stuff, and ended up with a feeding schedule that seemed more like an extended picnic on the river. I kept my tried-and-true liquid feeds (a juice mixture, and heavily sweetened tea) on the hours, and used heavier stuff (solids, purees, or chocolate milk) on the half-hours. My kayaker also offered me water at each stop.

    Here’s what my 14-course Hudson Valley tasting menu ended up looking like:

    0h30m Raspberry/apple/orange juice
    1h Herb tea w/ agave nectar
    1h30 Chocolate milk
    2h Juice
    2h30 Peanut-butter & jelly pop
    3h Tea
    3h30 Chicken sandwich pop
    4h Juice
    4h30 Yogurt drink, Pear puree
    5h Tea
    5h30 Chocolate milk
    6h Juice
    6h30 PB & J pop
    7h Tea
    7h30 Yogurt drink

    These worked out well for me—I seemed to tolerate everything well, I felt energized after each feeding, thought they were all yummy, and looked forward to the next one. My favorite was the pb&j pop. The chicken-sandwich pop took the longest to eat, and tasted kind of bland. I ended up drinking less than the planned 8 oz of the liquids each time, which means I got less than the 250-290 calories/hour I had planned, but I ended up feeling strong and having good energy throughout the swim, so I don’t think that was a problem.

    Between feeds I stroked down the river and had a very enjoyable day. The Hudson Valley is gorgeous. I passed some landmarks I recognized, but a lot of the swim I just watched pretty wooded riverbank pass by, with some small mountains in the background to my right, and some sweet houses and little towns dotting the landscape every now and again. I chatted with my kayaker some during feeds, and we both agreed how beautiful it would be to do this stretch of river again during foliage season. Sometimes my elbows and wrists felt a little tired, and about 3-3½ hours in all my muscles—upper arms, forearms, lats, neck, upper back—started feeling achy. I thought about asking my kayaker for an ibuprofen on my next feed (I had packed some in my just-in-case bag, along with extra cap and goggles and extra food and cookies). But I didn’t, and eventually the achiness subsided and I started feeling good again. When I talked with Dave afterwards he said that is common on long swims.

    For a while I could see other swimmers in front of me, but they soon got out of sight. After a couple of hours Gilles and his kayaker came into view, and we swam near each other for awhile. There was little boat traffic on the river, but whenever anything big or interesting passed by I turned over to do backstroke and look at it. I saw various birds flying around above me, and sometimes indistinct shapes swimming by below. It was pretty mesmerizing just stroking along and occasionally noticing the sun being further along in its journey through the sky. I never really felt tired or lacking good energy, just a little sore in my muscles. Whenever I started dwelling on that, I would try changing up my stroke in some way—increasing stroke rate, kicking a little more, exiting earlier, rotating more, letting my head hang more restfully in the water. That seemed to help, either by using the muscles a little differently, or by focusing my attention on something other than the soreness sensation until other thoughts drifted into my head.

    After a while I spotted the Saugerties lighthouse to my right, and I felt confident from then on that I would be able to finish the swim. That must have lifted my spirits, because from there on I felt really great and light in the water—my stroke felt smooth and long and effective, and I wasn’t achy at all anymore. Once I could see the bridge ahead, it was tempting to keep on looking up to see how much progress I was making, and I did that for about the next 100 yards. But I knew from our boat trip on this stage that you can see the bridge well before you get to it, so I managed to be disciplined after that and not look up at it between my feedings, and was rewarded by how much closer it seemed after 30 minutes of steady swimming. Finally during the 5h30 feed my kayaker told me he thought I would make it to the bridge before my next feed—we seemed very close at that point. And I did, finishing the swim in 5h50m. I turned over and did backstroke so I could see the bridge overhead as I finished, and blew it a kiss as I crossed under.

    After I finished I floated around in the water, did a couple of back flips to stretch out, then climbed up onto the boat. Rondi, Dave, and Lisa were waiting for me and all gave me hugs and congratulations. Very soon after Gilles climbed aboard. Out of 7 starters we had 5 swimmers who finished the stage. Forumite Leonard Jansen got very close but was done in by the changing currents. Our seventh swimmer, Bill Dailey, swam strong for several hours before retiring.

    On the boat afterwards, Rondi said the day’s swim was equivalent to a 13-miler unassisted by current. I still can’t quite believe I swam that far! We had close-to-perfect conditions yesterday, with cloud cover for most of the day (the sun peeked out a few times just to say hi), little wind, and mostly flat water that was very easy to swim in (there was a bit of gentle chop when the current was at its strongest). My kayaker Teddy was really wonderful and encouraging the entire day long. In fact everyone involved in the swim—from Captain Greg, Richie, and Amanda on the Launch 5 boat, to Clare and Mary as the swim’s boat crew, and all the swimmers and kayakers—was incredibly positive and supportive. I ended up feeling very grateful that I had such a terrific setting for attempting my first extended swim.

    Today I am at home resting. I did an easy swim at the Y this morning—1200 yards—just to stretch out and get blood flowing to my tired muscles. I am amazed by Dave and Rondi, who are swimming again today, and tomorrow, and the day after that, etc. I go back upstate on Monday to be part of Stage 4. Tomorrow I’ll review my feedings and decide what I want to do differently the second time around—maybe more solids, and definitely a second pb&j pop!
  4. Deceived by the 25s

    As I glanced at this mornings workout I thought we would be in and out rather quickly. We never do sets with too many 25s mixed in.

    The yardage kind of crept up on me. The intervals were not intense and I love doing workouts with a lot of stroke involved even if it only 25s. I am a IMer wannabe!

    400 choice

    3 x through the following

    6 x 25 fly @ 30 (200 pace)
    50 fr @ 45
    6 x 25 bk @ 30 (200 pace)
    50 fr @ 45
    6 x 25 br @ 30 (200 pace)
    50 fr @ 45
    6 x 25 fr @ 25 (200 pace)
    50 fr @ 45

    4 x through th following
    Descend each set
    100 IM @ 1:40
    100 IM @ 1:35
    100 IM @ 1:30
    100 IM @ 1:25

    200 w/d

    4600 scy

    We only made it through three rounds of the last set. I was getting very sloppy by that point anyways.
  5. Friday, 7/8/11

    by , July 8th, 2011 at 04:47 PM (A comfort swimmer's guide to easy swimming)
    Warm up
    400 drill/swim - With snorkel & fins; Alternate by 50's
    - all free, did fist, 1 arm and dps for drills
    400 kick/swim - no equipment - Alternate by 50's

    Set #1
    3 x 100 Free/1:45 build
    - was 1:28-30 on these
    4 x 50 Back/1:00 ds
    - 50->48 on these
    4 x 25 Fly/40 - strong
    under 20 on these

    Set #2
    - kick was flutter on back, swim was all free
    1 x 200 Kick/5:00 - 70% - did 4:30
    1 x 200 swim/3:40 -75 % - went 3:08
    2 x 100 Kick/2:20 - 80% - did 2:10 for both
    2 x 100 Swim/1:40 - 85% - went 1:30 on both
    4 x 50 Kick/1:10 - 90% - did 1:02-:05 on these
    4 x 50 Swim/50 - 95% - went 42-43 on these

    Warm down
    8 x 50/1:00 smooth
    - did 3 and was out of time

    Total: 2750 meters
  6. Friday, July 8

    by , July 8th, 2011 at 04:08 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ OakMarr:

    Warm up:

    600 various

    3 x (4 x 50) @ 1:00
    single arm fly, single arm back, flutter kick with board, dolphin kick with board

    Main Sets:

    8 x 100 w/paddles, 75 smooth free + 25 pretty fast kick @ 1:45

    100 EZ

    8 x 25 burst dolphin kick @ 1:00
    odds = back
    evens = belly

    100 EZ

    5 x (broken 100s AFAP w/fins + 200 EZ)
    -- broken at 50 for :30

    #1 = fly (24, 26 -- slight calf cramp on 2nd 50)
    #2 = back shooter (22-23 + 24)
    #3 = breast (30 + high 30)
    #4 = fly (24, 25)
    #5 = IM (25, high 29 -- legs dead)

    Total: 3900



    Feeling pretty zonked after that hard effort. Satisfied with the times. I can tell, however, that my hypoxic ability has dropped off some since I've been doing fewer 25-50 shooters during LC season. My eyes are red and burning again after swimming at Oak Marr. Next time I'm there, I will ask about it. They must be dumping in mega chemicals to compensate for all the kids in the pool.

    I've worked out 8 days in row; due for a day off tomorrow. Though I may go to yoga.

    JimRude posted this article on FB. It will no doubt horrify Geek.

    Attached are some pics of the beautiful and rugged coastline of Corsica. We did get a chance to spend the afternoon on one of the many beaches.
    Swim Workouts
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  7. Short workout swimming around lanemates

    by , July 8th, 2011 at 03:58 PM (Chowmi's Blog)
    It is going to be a long July swimming around my lanemates....but not long in yardage!

    SCM at Baylor
    Jim Montgomery on deck

    Skipped (400 warmup)
    I just can't resist talking about my training instead of training.
    3 x 150 kick/drill/swim

    (Legend: => is what I actually did in lieu of the set)

    3 x 100 1:30
    2 x 200 recovery
    3 x 100 1:25

    =>3x75 50 fly strong/25 free easy
    2 x 100easy
    3 x 50 strong free

    3 x 50 on 45
    2 x 100 recovery
    3 x 50 on 40

    => 5 x dive 25's around my lanemates
    chit chat with Jim some more re: estimated timeline for meet.

    3 x 25 on 30
    2 x 100 recovery
    3 x 25 on 25

    => Did the first 3, but felt so bad that I just did a 100 kick and called it a day, beating everyone to the showers.


    I am entered in the 50 free this weekend; hope the meet is not too long. We have a tenant moving in this weekend, summer league champs on are on Monday, and I have several big hearings on Tuesday. It's a crappy draw to have the 50 free last on Sat, so I am not certain I can make it given how much I have to prepare now in order to be ready for Tuesday.
  8. Sarasota Y Sharks Masters 5:30 AM Workout -07/11/11

    by , July 8th, 2011 at 02:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 150 2:45 2:30
    2 X 250 4:30 4:15
    Two times. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 easy swim

    8 X 50 1:30
    Odds: easy
    Evens: fast

    2 X 400 6:00 or 7:00
    2 X 300 4:30 or 5:15
    2 X 200 3:00 or 3:30
    2 X 100 1:30 or 1:45

    WARM DOWN: 4 x 50 easy 1:00

    Swim Workouts
  9. Friday workout

    by , July 8th, 2011 at 01:29 PM (Pete's swim blog)
    The team practiced in Madison since we knew it would be short course. I went ahead and swam at the nat since I was giving blood today. That gave me a little more time in the water. Nat closed for city meet tomorrow so we will be swimming up on Monte Sano mountain. Kind of a long drive but it should be interesting to be outdoors for a change.


    400 Free
    8 x 100 Odds Kick down/Drill back; Evens Drill down/swim back

    4 Times through
    * 100 Kick w/ board
    * 100 Kick no board
    * 100 Swim w/ fins (my fins are falling apart so I did pull)
    100 Easy

    4 Times through
    * 100 IM
    * 100 Stroke - Drill down/swim back
    * 100 Free
    100 Easy

    100 Pull
    4 x 50 IM Order
    200 Pull
    4 x 50 IM Order
    300 Pull
    4 x 50 IM Order

    50 Fly
    100 Free
    2 x 50 Fly Easy/Fast
    50 Back
    200 Free
    2 x 50 Back Easy/Fast
    50 Breast
    300 Free
    2 x 50 Breast Easy/Fast

    5 x 100 50 Free Easy/50 Breast Fast

    300 Cool down

    (6850 Total)
    Swim Workouts
  10. An IM Kind Of Day

    by , July 8th, 2011 at 12:05 PM (Year Three: The Road Back)
    Whew! If I wasn't tired going into today's workout (which I was), I am absolutely beat now - almost six hours after finishing today's workout. Last night's tennis match was a lot of fun, but with the humidity... it was one of those nights when you don't have to be even moving to break out in a sweat, much less play a 1 1/2 hour doubles match. While I tried to hydrate well enough, I obviously didn't do enough and am still trying to drink as much as I can right now.

    Back to today, I knew from the warm-up and the first hard/easy; easy/hard set that today was going to be a "just survive it" kind of practice. In a way, I'm pretty bummed that I'm so tired because we have both an open water AND a pool practice set for tomorrow and I was wanting to do both.... Time will tell just how truly nuts I am.

    As for today's workout, here's what we did:

    350 Warm-Up
    4 x 100 Kick on 2:00
    8 x 25 Hard/Easy; Easy/Hard Free on :30
    1 x 500 Free on 7:30
    4 x 125 100 IM + 25 Free (w/ fins) on 2:15
    1 x 300 Free (w/ fins) on 6:30 [supposed to be a 400]

    4 x 100 IM (w/ fins) on 1:50
    1 x 300 Free (w/ fins) on 5:00
    4 x 75 Fly/Back/Fee by 25 (w/ fins) on 1:15
    200 Cool-Down
    Total Yards - 3450

    To be honest, I was just glad I survived the last set of 75s and didn't give up. While I did wear fins, I did do stroke for all of the IMs. YAY!

    As for you, enjoy your swims today and send any extra rest you get my way.
    Swim Workouts
  11. Do your thighs touch?

    ... when kicking?

    Move on if you are looking for something intelligent, I am going to walk through my thought process during a set this morning.

    I am swimming along, inside a straw and I must have kicked funny for a second and my thighs rubbed together. Couldn't I swim in a smaller straw if I kept my legs closer together? Would the drag coefficient mid thigh be less with the thighs touching, creating a figure eight cross section, than the thighs not touching? Would this help my kick?

    When I say thighs touch, what I really mean is that the knees are as close together as possible while still allowing for the feet to pass each other. Normal for me would be close to shoulder width apart, which might be creating unnecessary drag.

    I know nothing about kick intellectually or innately, so this thought process could be meaningless drivel.
  12. Friday, July 8, 2011 6:00am

    by , July 8th, 2011 at 10:18 AM (Fast Food Makes for Fast Swimming!)
    LCM workout lucky for me. (I don't really like LCM)

    300 Free
    300 IM (no breaststroke)
    4 x 100 Free @ 1:30
    4 x 50 (25 Fly/25 Free) @ :15 rest
    2 x 50 Back @ :15 rest
    100 EZ
    1400 LC Meters

    USA-S meet starts this afternoon, but I'm not swimming the first days events. Work is more important with the OT I'm getting.
    Saturday afternoon: 400 Free, 200 IM, 100 Fly
    Sunday: 200 Free, 100 Back, 50 Free, 200 Fly
  13. 07/08/2011

    by , July 8th, 2011 at 08:24 AM (Workout Swimmer)
    Amazingly my arms were not as tired this morning as they were yesterday - plus I cheated & wore zoomers for the kick set - made a BIG difference in my fatigue factor starting the main set today.

    600 back/free
    3 x 200 pull on 3:10
    3 x 200 reverse IM w/20 sec rest
    6 x 100 kick (w/zoomers) on 2:15
    100 easy
    2 x 800 on 12:00
    100 easy

    Total: 4000LCM

    Commentary: I was feeling kinda guilty about having to get out "early" (it was 7:00) and just after my shower (now it's abt 7:10) the kids start coming in - the guards kicked everyone out of the pool because the chlorine level was too high. Sure glad they didn't notice that at 5:30!!
    I'm excited for work to be over today - going down to Gainesville to watch some fast swimmin'!! Sectionals - poor Wes - Ryan Lochte is seeded first in the 100 breast, he'll be lucky to make it back tonight at all - he's definitely gonna have to go a best time this morning - and I unfortunately won't get to see it 'cause I can't leave until about 2pm.
  14. Thursday, July 7, 2011 a.m. and p.m.

    by , July 7th, 2011 at 10:32 PM (Fast Food Makes for Fast Swimming!)
    This morning (LCM):

    400 Free
    400 IM
    5 x 100 (25 Fly/25 Free) @ 1:45
    2 x 50 Back EZ
    1400 LCMeters (30 minutes)

    This afternoon (SCY):

    400 (100 Free/100 Kick on back)
    200 Free Pull

    4 x 25 Fly @ :30
    4 x 50 Back/Breast @ :50
    4 x 75 Back/Breast/Free @ 1:10
    4 x 100 IM @ 1:30

    500 Free Pull (waiting for another lane to open up while dodging 2 others in the lap lane)

    1 x 100 Free @ 1:20
    2 x 75 Free @ 1:00
    3 x 50 Free @ :40
    4 x 25 Free @ :20

    100 EZ
    2700 Yards (40 minutes)
  15. Crash Avoidance, Thursday, July 7

    by , July 7th, 2011 at 05:02 PM (The FAF AFAP Digest)
    Swim/Solo/LCM @ Rockville:

    Warm up:

    600 various

    10 x 50 w/paddles
    evens = free
    odds = backstroke kick

    10 x (25 shooter + 25 EZ kick)
    odds = back
    evens = belly

    Main Sets:

    7 x 100 back
    75 smooth + 25 build
    100 EZ
    -- had a bad crash midway

    1 x 100 fly + 50 EZ
    -- survived

    2 x (50 fly + 50 EZ) @ 100 ish pace
    -- felt HORRIBLE

    2 x (50 breast + 50 EZ) @ 100ish pace

    2 x (50 free + 50 EZ) @ 100ish pace

    5 x 100 easy
    50 kick + 50 drill

    Total: 3650 m



    Kind of a mixed bag workout. Unlike Jazz when he was at this pool, I had a somewhat tough time doing a real workout today. (Down to 3 lap lanes with school out.) I arrived at 11:00 am hoping it would be less crowded than lunchtime and hoping to become re-aquainted with LCM. I had 4 other slow swimmers in my lane for awhile (until 12-12:30), which made it difficult to concentrate on anything other than not running into/over someone. I did have a one crash on my backstroke set. I swear the woman was at least 2/3 of a length ahead of me when I started; or perhaps she jumped in the lane and didn't see me. No backstroke flags at one end or pace clocks either. (Probably didn't want to know how slow I was going anyway!)

    I was also pretty tired from weights. Since I did drylands at 7-8 pm last night (rather than my typical late am), I had very little recovery time. As a result, my fly felt dreadful and nothing else felt very fast either.

    I'll still hit this pool again a few times. But when I do, I think I will focus on sprint 50s, not any pace sets. (Though I don't have the patience for Jazzy's 2 x 50 @ half hour. Maybe if I bring a book ...) I wonder if it's less crowded from 1-2? Hoping to do some broken 100s or 125s tomorrow.

    More surreal pics from Portofino.

    Updated July 7th, 2011 at 05:25 PM by The Fortress

    Swim Workouts
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  16. Modifying DAMM's Swim for Distance Month

    by , July 7th, 2011 at 03:31 PM (Chowmi's Blog)
    This is DAMM's swim for distance month!

    Yours truly will definately be modifying every workout. Legend: ==> the modified bits

    SCM at Baylor Fitness Center

    (Did this) 400 warm up
    (Did this) 6 x 100 kick/drill/build/DPS

    The main set:

    400 pull
    400 swim negative split

    Instead, I did:
    ==> 4 x 50 reverse catch up drill/swim
    ==> 4 x 50 all fly descend 1 to 4

    300 pull
    300 swim negative split

    Instead, I did:
    ==> 6 x 50 1 foot fin

    200 pull
    200 swim negative split

    Instead, I did:
    ==> 4 x 50
    37.5 free/12.5 all out kick
    25 free/25 all out kick
    12.5 swim/37.5 all out kick
    50 all out kick

    100 pull
    100 swim negative split

    Instead, I did:
    ==> easy 50
    ==> 100 strong

    On my own:
    4 x 25 from a dive, 12. 5 fast free/fly/free/fly
    walk back
    easy 50

    I am going to be the spotlight in Chris Phelan's The Phast Times newletter sometime in the upcoming months. Last night we took pictures and if he uses any of the swimming ones, it will be hilarious. I had to slowly swim by, posing yet keeping a straight face.

    Chris is the the founder of the Ride of Silence, see here:
  17. Tired Arms 07/07/11

    by , July 7th, 2011 at 02:19 PM (Workout Swimmer)
    I need to figure out how to get some quality rest for my arms before tomorrow morning! I don't feel like I'm "working" my arms during the day, but today my arms were sorta tired or sore almost from the get-go. It was hard to go the pace I wanted to, especially since I was swimming solo, like I always do on Tues & Thurs.

    600 back/free; breast/free
    4 x 150 pull
    400 kick w/zoomers
    100 easy
    16 x 50; 4 free on :50, 4 breast on 1:10 repeat, descend 1-4 -- I was able to do this on the breast, but did not descend well on the free at all. Interesting.
    100 easy
    4 x 100 kick on 2:15
    3 x 100 pull no paddles on 1:40
    4 x 50 swim on :50
    3 x 100 pull w/paddles on 1:40
    4 x 50 paddles & zoomers on :50
    200 easy

    Total: 4000LCM

    Should have been able to get in a lot more yardage, but a) my arms were tired, b) I used the tired arms as a excuse to chat it up with people in the pool, thus wasting valuable swim time. Very High School of me!
    OMG I wish there was a magic pill to make my arms not tired & stronger overnight!
  18. Sarasota Y Sharks Masters 5:30 AM Workout -07/08/11

    by , July 7th, 2011 at 12:54 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 200 3:45 3:30
    3 X 100 2:00 1:45
    Two times. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    4 X 100 kick 2:30-alternate 25 fast/25 easy-
    1 X 100 swim

    1 X 100 easy 2:15
    1 X 50 fast 1:15
    1 X 50 easy 1:15
    1 X 50 fast 1:30
    Two times. Choice.

    1 X 400 6:00 6:00
    1 X 300 4:45 4:30
    1 X 200 3:15 3:00
    1 x 100 1:30 -
    Two rounds. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  19. Thu Jul 7th 2011 LCM

    by , July 7th, 2011 at 11:55 AM (Ande's Swimming Blog)
    Thu Jul 7th 2011 LCM

    yesterday we got a little ink about our relays.

    Zones is really close. I leave for Houston in 2 weeks.

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool
    6:00 - 7:30 dove in 6:20
    wore FS PRO legs
    swam with Tyler, Todd, & ???
    beside Brad, Larry & Jim

    assigned 1000
    did 350

    Main SET: LCM

    10 x 100 fr on 2:00 strong best ave
    dove, held 68's & 9's

    extra minute rest

    100 fr fast from a dive
    went 1:03

    200 easy

    10 x 100 fr on 2:00 strong best ave
    dove first 4 or 5
    went 66, 67, 68, 68 then pushed & held 9's & 10's

    extra 2 minutes rest

    100 fr fast from a dive
    went :59

    200 easy

    50 fly fast
    went 27

    The Sr Cir meet is this weekend at the swim center so masters have a screwy schedule. Not sure what I'm going to do.


    2011 South Central Zone LCM Championships INFO
    Fri Jul 22 - Sun 24, 2011 in
    Shenandoah (Houston), TX

    Updated July 7th, 2011 at 12:01 PM by ande

    Swim Workouts
  20. An "In the Middle" Day

    by , July 7th, 2011 at 11:52 AM (Year Three: The Road Back)
    The thought for today's workout was "in the middle". You'll soon see what Coach Kris was thinking. As for the pool, we are still in SCY until the end of the week. Here's what we did:

    400 Warm-Up
    6 x 50 Drill/Swim on 1:00
    3 sets (wore fins for last two sets):
    - 1 x 300 on 5:30 as 100 Free/50 Fly/50 Back/100 Free
    - 2 x 150 on 2:45 as 50 Free/50 Fly/50 Free
    - 4 x 75 on 1:30 as 25 Free/25 Stroke/25 Free (did 2 fly, 2 back)
    400 Cool-Down
    Total Yards - 3800

    Well, so much for my "doing as much as possible stroke without fins" effort. Actually to be honest, I felt lousy after the first rounds and really and truly wanted to climb out of the pool. Putting on my fins was my justification for staying IN the water. So, when I look at it that way.... .

    I'm trying to still get my swimming in without damaging my shoulder any further. When I first started, I got paddles (love toys and all) and used them too much on a bad free technique. I've had shoulder issues off and on since then. Typically, if I can do some weights on my Total Gym 3x/ week or so, I've been all right. I just recently went back to using paddles - and love it because I can feel the catch better which translates to when I'm swimming without paddles too. Duh... however, this week I did a 500 pull w/ paddles one day and 3 x 200 pull w/ paddles the next day. All in all, way too much pulling with paddles for my shoulder to take, so I'm off the paddles for anything over a 200 - and definitely off for any pain. Guess we're back to only using paddles marginally until I'm feeling 100% again.

    I'm hoping tennis tonight won't be too much of a strain (but if you've seen me play tennis, you know that's not too likely ). But.. it will be blazingly hot still, so the "down as much water as possible" fest has begun.

    Enjoy your swims and stay cool!
    Swim Workouts