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  1. Girl's Holiday Challenge :)

    by , July 1st, 2011 at 04:05 PM (Swimming, Life, and Other Stuff!)
    Oh shi_! One day of vacaschway and I forget about something dear to my heart, the "Girl's Holiday Challenge 5K!"
    I'm going to do my swim on the 4th!
    Here's what I'll do (I'm making this up as I go along).
    I'm doing this LCM and outdoors!!

    **1,500 Freestyle wu and swim in zen mode.
    **Super 1,000 @ 1:00 per 50 I.
    **10 X 50 @ 1:00 Free
    **12 X 50 IMO @ 1:15
    **8 X 150 (Broken into 50 Kick / 100 pull IMO) 3:00 I.
    **200 IM cd speed

    I'm hoping for Nasti egg sandwiches after this practice!! This was about as easy of a 5K I could come up with @ LCM. I don't think it will be too boring either.

    Happy Birthday USA!!!!!!!!!!!!!!!
  2. DOUBLE FAST FRI Jul 1st, 2011 LCM

    by , July 1st, 2011 at 03:24 PM (Ande's Swimming Blog)
    DOUBLE FAST FRI Jul 1st, 2011 LCM

    Subscribe to Ande's Swimming Blog

    Tyler Coached
    UT, main pool LCM
    Noon to 1:15 dove at 12:14
    wore FS PRO jammer
    swam with Bob

    12 easy 50's on 50
    8 easy 50's on 45

    Main SET: LCM

    assigned: 200 fr fast for time in heats
    did: 50 fr easy speed went 26.9

    200 easy

    assigned: 200 fr fast for time in heats
    did: 50 fr easy speed went 25

    200 easy

    assigned 100 fr fast for time in heats
    skipped it

    assigned 200 easy
    skipped it

    100 fr fast for time in heats
    did it 50 2 beat k 50 6 beat kick
    went 59

    200 easy


    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
  3. FAST FRI Jul 1st, 2011 LCM

    by , July 1st, 2011 at 12:35 PM (Ande's Swimming Blog)
    FAST FRI Jul 1st, 2011 LCM

    Gonna rest a bit for Sunday's relay

    Subscribe to Ande's Swimming Blog


    whitney Coached
    UT, main pool LCM
    6:00 - 7:30 dove at 6:08
    wore FS PRO jammer
    swam with Chris, Tyler Todd, Mike, Larry & Jim

    swam easy 50's till 6:30
    probably went 800

    Main SET: LCM

    200 fr fast for time in heats
    just swam smooth
    went 2:16

    200 easy

    200 fr fast for time in heats
    swam smooth & stronger
    went 2:13

    200 easy

    100 fr fast for time in heats
    swam smooth
    went 1:04

    200 easy

    100 fr fast for time in heats
    swam stronger did 50 2beat k 50 6 beat kick
    went 59

    200 easy

    did a few easy 50's
    thought about doing more

    Might double today


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

    Updated July 1st, 2011 at 03:25 PM by ande

    Swim Workouts , Strength Training and Dryland Workouts
  4. What a Week!

    by , July 1st, 2011 at 12:06 PM (Year Three: The Road Back)
    Since it's been a few days since I last posted, you can safely assume that I've been really busy and/or am really tired. Actually, both are true. Life has been busy - in a good way - and swimming has been wearing me out - also in a good way. But... I have my first (and only) LCM tomorrow and am a tad nervous. I get nervous before every meet, but I've felt nasty slow in the water ever since Y Nationals and am just not sure what to expect. I've been trying to take it easier in practice for the last two days, just to rest a bit, but as I sit at my desk and type this, my legs are aching. Huh... guess I'm not as rested as I want to be. Of course, that also gives me a great excuse to lie down on the couch after I get through grocery shopping... so maybe we'll just call it a win/win for now.

    The events on tap for me tomorrow are the 50 Back, 50 Fly, 50 Free, and 100 Free. The one that I'd really like to nail is the 50 Fly. I love that race and when my fly is working really well, it feels amazing to swim. So, I'm keeping my fingers crossed. Here's the thing though. The meet is at the IUPUI Natatorium - an admittedly beautiful facility. Sadly, it's a pool that is supposed to be really fast - and I've never had a great meet there. But, since I'm trying to stay positive - there's a first time for everything, eh? Maybe tomorrow will be my breakout meet at the Nat. Time will tell....

    Wish me luck and I'll get back to posting workouts again next week.

    Happy 4th of July!
    Swim Workouts
  5. Home, June 25-June 30

    by , July 1st, 2011 at 09:11 AM (The FAF AFAP Digest)
    June 25:

    Spent the whole day in Santa Margarita and Portofino on the Italian Riviera. The two villages were breathtakingly picturesque! Once of my very favorite stops. The kids loved this stop as well (trying 5 kinds of pizza at lunch probably helped) and voted SM as having the best gelato on the trip. Quite a bit of walking, but no workouts today. Couldn't work out at night because Mini Fort and I had some mommy-daughter time at the spa.

    June 26:

    Spent a good part of the day on the Island of Corsica (towns of Carghese and Ajjacio), which is part of France. Corsica is rugged and beautiful; our drive along the coastline was amazing. Did some walking around and splashing about in the Mediterranean on a nearly deserted beach. Mental error: forgot my goggles. Workout before dinner:

    leg extension, 130 x 5 x 5
    rear delt fly, 85 x 3 x 8
    tricep extension, 75 x 3 x 10
    captains chair straight leg raise, 2 x 15
    long arm crunches, 2 x 50
    floor DB bench press, 50 x 4 x 10
    knee tuck jumps, 2 x 10

    Ellipse, 30 minutes

    -- Same as last time. Did 15-30 second AFAP bursts the whole time with complete recovery.

    June 27:

    Walked at least 4-5 miles in France around Villefranche, Nice and Eze. The villages were lovely, and Nice is a beautiful city. I'd like to live in the hills above the city! Stopped at a medieval wine cellar for a tasting of Provencal wines. Delicious! I find myself actually liking the rose we tried here and in Italy. Unlike most roses in the US which are blends, these were single grape wines from red grapes.

    June 28:

    Drylands, 80 minutes:

    captains chair, 4 x 15
    steps ups with DBs, 50 x 3 x 10
    seated lat pulldown, 100 x 4 x 8
    push press w/DBs, 40 x 4 x 10
    lower back machine, 160 x 1 x 15, 175 x 1 15, 190 x 2 x 15
    -- weight seemed wrong on this machine; but the way the machine was set up, I got leverage from the legs
    explosive leg press, 270 x 3 x 10
    knee tuck jumps, 2 x 10
    standing long jumps, 10
    RC exercises

    Ellipse, 45 minutes

    -- did 3 steady state sessions keeping my heart rate pretty elevated with a break in between each.

    June 29:

    Spent our last day of the vacation in Barcelona. It was a really long 12 hour day as we were trying to see as much as possible. Between walking and the hop on/hop off bus, we saw many of the top 25 sights. Loved wandering through the Barri Gottic and the Riberio. Did the major sites -- Las Ramblas, Barre Gottic, Montjuic, La Sagrada Familia (truly amazing and unique) and La Pedrera. We even made it to the Aquarium for Lil Fort (and a break from the sun). I liked Barcelona, but may have slightly preferred Nice as a city. And it's hard to beat its mountain + beach setting. We must have walked 5-6 miles this day.

    June 30:

    Flew home. Didn't sleep on the flight (reading a good book!), so believe I will be quite tired for a few days. Woke up at 7:00 am and couldn't get back to sleep.



    I wish I had a body bugg with me so that I could have seen how many miles we walked, some at a very brisk pace! In general, I don't think I lost too much general aerobic conditioning or strength. But I know I will feel like utter crap when I get in the water today. Oddly, I never felt terribly sore after my strength sessions. I wonder if all the walking served as recovery? Or the extra days off helped? Or if the machines I used were calibrated incorrectly? I did feel like I was working in the gym.

    So I have 1 month+ until Nationals. My only focus will be the 50 fly and 50 back. My other events will likely be collateral damage from vacation. I didn't swim that well in the 50s last summer after having 2 vacations. But this time I have slightly more time to get my act together. Hopefully, a narrow focus on speed will help.

    And no rest for the weary -- A summer meet tomorrow am for both my girls.

    Updated July 1st, 2011 at 10:49 AM by The Fortress

    Swim Workouts , Ellipse Machine
  6. Friday workout

    by , July 1st, 2011 at 08:57 AM (Pete's swim blog)
    I'm adapting to the extra distance. Trying to make sure I'm not finishing up with lots of garbage yardage. It hurts but not as much as I thought it would. Will hopefully feel better with a couple days off next week.


    200 Free
    100 Drill
    200 Free

    100 Free
    100 Kick
    100 Free
    100 Kick
    100 Free

    100 Br
    100 Free
    100 Bk
    100 Free
    100 Fly

    500 Pull
    5 x 100 Free - 1:45

    5 Times through
    * 50 Kick/50 Drill/50 Swim
    * 100 Negative split
    * 50 Choice Sprint

    5 x 100 Kick easy down/hard back

    4 x 50 Build
    5 x 100 Pull

    3 x 100 Br down/Free back w/ paddles
    4 x 150 - 2:30 100 Free/50 stroke

    200 IM Easy cool down

    (6300m Total)
    Swim Workouts
  7. The friday sprinter/mid-distance?

    by , July 1st, 2011 at 08:34 AM (Mixing it up this year)
    Back was sore but after warmup not too bad.

    10x100@2:00 Free
    500 Free kick w/fins every 3rd 25 fast
    10x50@1:15 Free kickoffs, sprint first 25 easy last 25 (kickoffs feet are in gutter, on interval start kicking but don't push off) held 50-52's on these
    2x400@8:00 Free w/snorkle, paddles & bouy went 7:02 and 6:34
    200 Free easy

    Total 3000 meters
  8. Inspiration (July-August 2011)

    by , July 1st, 2011 at 12:00 AM (SWIMMER Editorials)
    In the May-June issue of SWIMMER I thanked the team of writers, editors and our new publishing partner for joining me in striving to bring you a top quality publication. You may have noticed that one name was conspicuously absent from that list, primarily because it would take an entire year of editorials to properly recognize him. I’ll do my best with one.

    I first met Phil Whitten when a good friend and lanemate framed the cover of the September-October 2009 issue as a gift for me, celebrating my first issue with SWIMMER. A profile of Whitten had been long scheduled for that issue and after reading over all the features, I felt strongly that he should be on the cover. Having the noted author and former editor-in-chief of Swimming World, Swimming Technique and SWIM, the precursor of SWIMMER, shaking his finger at me with a sly smile was a little intimidating, so of course I hung it right over my desk.

    My first face-to-face meeting with Whitten was later that month at the 2009 USMS convention in Chicago. My nervousness at meeting him soon disappeared as we chatted through lunch about future articles for SWIMMER. The warmly polite and unassuming man I dined with couldn’t possibly be the same lauded journalist and “voice for the sport” that turned the swimming world on end in 1994 in a multipronged assault on the Chinese national swim team after they showed up for World Championships bulked up on steroids. Using his media savvy and any platform he could scale, Whitten cried foul, initially a lone voice in a sea of apathy and nonbelief. Eventually, his allegations were proven and one of the benefits of his tenacity was the formation of the World Anti-Doping Agency.

    Whitten is also a hero in the college swimming world. During a time when men’s college swim teams were being cut down with scythes sharpened with a misinterpretation of Title IX, he wrote a manual titled, “How to Save Your College Swim Team,” and helped many teams avoid the knife. P.H. Mullen, the author of “Gold in the Water,” wrote extensively about Whitten’s accomplishments in a 2005 article for Swimming World, which is available at

    Editorial accomplishments and superhero status aside, Whitten writes a mean article. His knowledge, skill and dry humor make his pieces must-reads. In the past two years, he has contributed articles on a variety of subjects. In 2010, we were excited to publish new research from Dr. Stephen Blair on the mortality rate of swimmers compared to runners, walkers and sedentary males. Whitten was there to make sense of the research and present it succinctly.

    Never one to shy away from controversial topics, he has written about aerobic and hypoxic training in Masters swimming, the Aquatic Ape Theory and legal doping. He is currently working on another doping article, still timely for anyone interested in sports, as we see athletes disgraced on a regular basis.

    I am eager to see what he comes up with next.

    Whitten’s wagging finger still hovers over my desk as a daily reminder that integrity, ethical journalism and compelling content are expected and should be delivered to the reader with each and every issue.

    Updated July 1st, 2014 at 10:52 AM by Editor

    Staff Blogs
  9. Day 5 of the Return

    by , June 30th, 2011 at 10:57 PM (Elise's Fitness Fun)
    O.k. I will swim tomorrow so that I have a reason to have a blog on the USMS website. Can't decide where yet, but I will do it!

    Today, hit the weight room this afternoon. Encouraged by the progress on legs. If I can do 300 x 4 on the leg press before the end of 2011, I will be psyched. Do not know if that is realistic, but will see how it goes. Anyway, here is the workout I did:

    Leg press: warm-up set of 130 x 10, then 170 x 8, 190 x 6, 210 x 4

    Calf-raise machine: 2 sets of 65 x 10

    Bench press: warm-up set of bar x 10, then 75 x 8, 85 x 6, 95 x 4

    Lat hi-row: 90 x 10, 110 x 8, 120 x 6, 130 x 4

    Triceps press: 2 sets of 40 x 10

    Hammer curls: 2 sets of 10 x 15

    Leg raises: 2 sets of 25

    Back extensions: 2 sets of 25

    Three hours later, did an easy 2 mile run with son. We went at about a 10 minute/mile pace.
  10. Thu Jun 30th, 2011

    by , June 30th, 2011 at 04:12 PM (Ande's Swimming Blog)
    Thu Jun 30th, 2011 LCM

    weighed 218

    Entered LCM Zones yesterday
    400 IM & 5 events each day
    including 100 & 200 br

    wondering how much to rest for the relay on Sunday vs train hard in fast Friday

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool LCM
    6:00 - 7:30 dove at 6:02
    wore FS PRO jammer
    swam with Chris, Tyler Todd, Ned &
    beside Larry & Jim

    3 x 250 fr 50 k

    Main SET: LCM

    4 x 200 fr on 4:00 best ave
    went 2:32, 2:28, 2:24, 2:20

    400 easy

    4 x 100 k best ave on 2:30
    went 1:32, 1:28, 1:26, 1:19

    200 easy

    assigned 4 x 150
    did 4 x 50


    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
  11. Sarasota Y Sharks Masters 5:30 AM Workout -07/01/11

    by , June 30th, 2011 at 12:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 300 5:15
    2 X 200 3:30
    4 X 100 descend 1-4 1:45

    1 X 200 kick 5:00
    10 X 50 kick 1:20
    Evens: build to fast
    1 X 100 swim

    1 X 400 6:00
    4 X 100 1:40 1:35 1:30
    Three rounds.
    Interval on 100's: Round 1 left, 2 middle, 3 right.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  12. 150 variations

    I had a nice workout this morning with Team New York. Here’s how it went:

    1000 scy warmup (500 FR every 4th length kick, 50 fl, 100 bk, 150 br, 200 IM)

    5 x 150, odds FR @ 2:25, evens (25 fl / 25 br / 100 bk) @ 2:40

    5 x 150 (100 swim / 5 sec / 50 kick fast) @ 2:45 [held 2:05s on these]

    5 x 150 @ 2:40, odds IM-no-free, evens BK [played around with different pacing on these]

    5 x 150 FR @ 2:45, desc. 1-5 [I set out to descend by 5 seconds on each one, from 2:10 to 1:50. I actually went 2:11—2:05—1:57—1:53—1:46.]

    300 warmdown

    I swam this workout down a couple lanes from where I usually swim—it was crowded in the faster lanes, and like at many masters teams, folks at this practice tend to be attached to their usual lanes and unwilling to redistribute themselves much. Since I swim happily pretty much anywhere, I ducked under a couple of lane ropes, and that worked out well for me--I enjoyed having an uncrowded lane, getting some extra rest, and being able to swim a bit faster.

    A bunch of my TNYA teammates are leaving next week for IGLA championships in Hawaii. I’m a little sad not to be joining them, but I’ll be watching for their results online and cheering them on from afar. I’ve seen how hard some of my teammates have been training, and know they’ll have some great swims! Go TNYA!
  13. Thursday, 6/30/11

    by , June 30th, 2011 at 11:43 AM (A comfort swimmer's guide to easy swimming)
    Warm up
    300 choice
    - did 150 free/150 back

    #1: 3 x (25 free fist/25scull/50 free)
    - did these wth snorkel
    #2: 3 x (50 kick/50 free) ds
    - kicked on back

    Main Set
    3 x (1 x 250, 2 x 100, 3 x 50)
    250's/25sr; freestyle, moderate effort
    - was 3:55-4:00 on these
    100's: freestyle good effort
    1st round - 15sr
    - went 1:32, 1:35
    2nd round - 10sr
    - went 1:30, 1:34
    3rd round - 5sr
    - went 1:35, 1:37
    50's: freestyle swim recovery :05-:10 sr.
    - :50's on these

    4 x 50/20sr
    25 easy swim/25 swim fast
    - was tired and not very fast. time for 50 was around 45

    Vertical Kick
    5 min: no stopping, no breaks

    Warm down
    100 easy back

    Total: 3000 meters

    Updated July 1st, 2011 at 04:11 PM by poolraat

  14. Happy Phelpsday

    So, according to the celebrity/ gossip pages of the local paper, Michael Phelps is 26 today.

    This got me thinking, shouldn't his birthday be some kind of national holiday for swimmers?

    Think of what we could do to celebrate. Swim a bunch of laps. Eat a big breakfast. Get really high. The possibilities are endless!
    Tags: humor
  15. Thursday workout

    by , June 30th, 2011 at 09:51 AM (Pete's swim blog)
    Had some good sprints at the end of practice. Kept them all to 35-40 seconds. Went under 35 a couple times. I'm pretty confident I can break :30 from a dive with a taper.


    500 Free
    200 Kick
    200 Pull
    400 Free down / IM Back

    200 Kick
    8 x 50 IM Order
    200 Kick

    200 Pull
    4 x 100 Free down/IM Order back
    200 Pull

    200 Pull Breathe left down/Breathe right back
    100 Pull Breathe every three strokes
    8 x 50 IM Order
    100 Pull Breathe every three strokes
    200 Pull Breathe left down/Breathe right back

    200 Easy
    50 Free sprint
    200 Easy
    2 x 50 Free sprint
    200 Easy
    3 x 50 Free sprint
    200 Easy
    4 x 50 Free sprint
    200 Easy

    200 Kick - no fins
    200 Free
    200 IM Cool down

    (6000m Total)

    Updated June 30th, 2011 at 11:03 AM by pmccoy

    Swim Workouts
  16. Back tight but still felt fairly good

    by , June 30th, 2011 at 07:31 AM (Mixing it up this year)
    You know what happens when my back hurts...FLY! The crazy woman showed up today and yes it was a 500 Fly day.

    10x50@1:00 Free
    500 Fly w/fins in 8:48 not a great time but it was a relaxed swim
    500 Free kick w/fins moderate
    6x50@1:15 Fly w/paddles & fins
    200 fly kick w/board & fins
    5x100@2:00 Free sprint 15 meter mark into turn and back out to 15 meter mark rest easy. Not good but not bad sprinting.
    100 Free w/fulcrum & snorkle
    100 Free kick w/snorkle
    300 Free easy w/snorkle

    Total 3000 meters
  17. normal, whatever that is?

    by , June 30th, 2011 at 12:24 AM (Swimming, Life, and Other Stuff!)
    Tomorrow is my last day of summer school!!!! I'm totally free for 4.5 weeks!!! I need to go to bed but an evening full of excitement is keeping me hyped!
    Swimming is back to normal for me. I blew my last gnarly green snot rocket from my sinuses right before jumping in this afternoon for my workout. I totally think the lake-muck water gave me a throat/sinus/ear infection of some type. It took 7 days of couch potato-like behavior to get this crud cleaned out of my system but finally I feel enough energy for a good workout! I don't plan to do any lake training for the rest of the summer. It's just not worth it!
    My workouts yesterday and tonight were dull, boring, slow, and unworthy of a blog post. I guess I just felt like getting on the Forum for a while and rambling on. Hopefully tomorrow night there will be a good workout to post!
  18. Wednesday, June 29, 2011 5:30pm at the Y

    by , June 29th, 2011 at 10:05 PM (Fast Food Makes for Fast Swimming!)
    Woohoo!!! Today was payday, and my last week I had 40 + 26.25 OT hours as well. Let's just say I'm very happy!! It's probably a very meager paycheck compared to what most of you all get on a normal basis, but for me, I'm thrilled!!! I'm just hoping for more like this one through the end of August! Sometimes it's worth it to miss out on swimming once in a while!

    Tonight's swim (50 minutes)

    300 Free
    200 Free Pull
    200 IM
    6 x 50 Kick @ 1:00


    200, 150, 100, 50 Free @ 1:30 base right into:

    200, 150, 100, 50 Free @ 1:20 base right into:

    200, 150, 100, 50 Free Pull @ 1:10 base
    (this last time thru was tough, the last 500 of a 1500 set, and with the limited swimming I've done I was quite winded)

    16 x 25
    odds Free @ :30
    evens Fly @ :20

    100 EZ
    3000 Yards
  19. Days 3 and 4 of the Return

    by , June 29th, 2011 at 09:41 PM (Elise's Fitness Fun)
    The weather kept me out of the pool yesterday, but was able to get in a three mile run/walk yesterday evening.

    Today, did a moderate bike ride of 12 miles. Moderate pace on my own, averaging 17.5 mph.
  20. Wed. 6/29/11

    Finally after about a month of feeling bad in the water I felt pretty good tonight. I have had one shoulder bothering me a little especially while swimming freestyle. Tonight was different though. I was back to my old self.

    Tonight we used a lot of toys and mixed in some stroke work with it. The intervals allowed for some high quality swims. I love a workout that has has you switching between strokes, kicking, and pulling.

    300 swim
    200 pull
    100 fly kick

    20 x 25 w/10
    odds w/dolphin kick
    evens w/flutter kick

    8 x 125 @ 2:15 (90%)
    75 free/50 stroke
    odds back
    evens breast

    20 x 50 pull (increase effort through set)
    1-5 @ 45
    6-15 @ 50
    16-20 @ 55
    I went bouy only

    Swim w/fins 5 x 100 (25 kick/25 swim) @1:40
    odds went back
    evens free

    100 EZ

    400 pull @ 5:00
    used paddles but should not have

    4 x 100 stroke @ 1:45 (90%)
    evens went back
    odds went breast

    100 w/d


    Plan on doing a short swim in the morning if I can shake my tail out of bed. I need to take advantage of not having to take the kids to school for the remainder of the summer with some extended workout time in the morning.