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  1. Sarasota Y Sharks Masters 5:30 AM Workout -06/17/11

    by , June 16th, 2011 at 02:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:45 3:30
    3 X 100 2:00 1:45
    4 X 50 1:00 1:00
    1 X 100 kick 2:30 -
    Twice. Round 1 intervals left, 2 right.
    Descend 50's 1-4 on round 2.

    2 X 50 easy 1:15
    1 x 50 fast 1:15
    2 x 50 easy 1:15
    1 X 100 fast 2:00
    1 X 50 easy -
    Twice through with a break between rounds.

    3 X 100 kick 2:30
    1 X 100 easy swim

    1 X 400 free 6:00
    4 X 100 1:40
    1 X 300 4:40
    3 X 100 1:30

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  2. Back to LCM... to Stay???

    by , June 16th, 2011 at 11:22 AM (Year Three: The Road Back)
    Arriving at the pool this morning, I was pleasantly surprised by the LCM format. I am hoping it now stays this way throughout the remainder of the long course season. Plus the age group team that swims there is hosting a LCM event in a couple of weeks, so I'm hoping it will stay so that they can practice in LCM too! Keep you fingers crossed....

    Here's what we did today:
    200 Warm-Up (was supposed to be 400, but I was chatting....)
    5 sets:
    - 1 x 50 Drill/Swim on 1:10
    - 1 x 50 Kick/Swim on 1:10 (did kick w/o fins!)
    3 x 100 Free on 2:15
    3 x 100 Free on 2:10
    3 x 100 Free on 2:05
    3 x 100 Free on 2:00
    3 x 100 Free on 1:55
    3 x 100 Kick w/ fins on 1:50
    3 x 100 Free w/ fins on 1:45
    3 x 100 Free w/ fins on 1:40
    300 Cool-Down
    Total Meters - 3400

    Once the 100s started, I ended up jumping lanes. I went from being last in a lane of 5 swimmers (read: no place to hold on between intervals, so was always treading water) to being first in a lane of 3. While I felt bad leaving my typical lane mates, I needed to be able to hold on between swims. Plus... it's nice to lead once in a while instead of always being at the back of the pack. Besides, they understood. Five in a lane when other lanes have only two swimmers.... just thought I'd even it out a bit.

    Relatively easy day after I get off work today - just a cross country parent meeting for the high school team later. Tomorrow, however, will be a different story. After swimming and work, I get to drive up to Purdue to pick up my daughter from her engineering camp. Hope she had a wonderful time - and at least the weather should have been really nice except for yesterday's storms.

    Enjoy your swims!
    Swim Workouts
  3. Thursday, June 16, 2011 5:00am

    by , June 16th, 2011 at 10:52 AM (Fast Food Makes for Fast Swimming!)
    200 Free
    300 Free Pull
    100 Fly Drill

    3 x thru:
    2 x 200 IM @ 3:00
    2 x 100 IM @ 1:30
    2 x 50 Stroke (did Fly/Back/Breast by round) @ :50
    1:00 rest between rounds

    2700 Yards

    I was following a younger girl who was doing all freestyle for the set. I would catch her in the fly, fall back during the middle of the IM, and try to catch her again during the free. It was easier to do in the 200s.
  4. Working on stroke problems - Thursday workout

    by , June 16th, 2011 at 09:08 AM (Pete's swim blog)
    Dave was back today so I drafted a lot. It is easier but I'm not sure if it helps me get faster. Lots of varied breathing sets. I stink at breathing on my left side and have avoided fixing that for years. Brooke decided it has become his personal project to fix that. He seems to think that more left side breathing will work our some of the stroke problems I'm having. I'm open to it so I give it my best effort.


    600 Warm up
    4 x 100 Down Free back IM order
    100 Easy

    300 Kick/Catch-up/Breathe Right
    300 Kick/Catch-up/Breathe Left
    300 Kick/Catch-up/Alternate breathing

    4 times through
    * 3 x 50 Stroke
    * 100 Free Breathe Left/Right/Alternate/Choice
    * 50 Free sprint

    4 x 200 Pull Breathe Left/Alternate/Right/Alternate

    3 times through
    * 50 Stroke sprint
    * 100 Free Breathe Left/Right/Alternate/Choice
    * 50 Stroke sprint

    2 x 500 - 7:45 (7:25, 7:25)
    I pretty much drafted the whole way on this one.

    200 IM Easy cool down

    (5800m Total)
    Swim Workouts
  5. Thunder and lightening doesn't stop us

    by , June 16th, 2011 at 07:37 AM (Mixing it up this year)
    This morning I was so tempted to sleep in but drug my self out of bed any way. After all as long as I am heading to the Aquatic Center they will be open, storming or not!

    Craig Harney and I had the entire long course pool to our selves for the first hour!

    500 Free
    10x50@1:15 Fly drill w/fins all with 15+meter kick out odds skull drill evens stoneskipper
    500 Free kick w/fins
    10x50@1:15 Breast pull w/fins all with 15+meter kick out made 1/2 pool on the first one!
    500 Free w/snorkle every 4th 50 kick

    Total 2500 meters
  6. Wednesday, June 15, 2011 5:00am

    by , June 15th, 2011 at 11:19 PM (Fast Food Makes for Fast Swimming!)
    500 Free
    300 Free Pull
    200 Fly Drill

    10 x 50 Free @ :45

    8 x 75 IMs no free @ 1:15

    w/ group:
    8 x 25s Fast Kick w/ zoomers (did SDK) @ :45
    2 x 50s Free (fast kick/slow arms)
    2400 Yards

    Tonight I finally decided to get back into the P90X DVDs again. Did about 45 minutes of the UML (Upper/Middle/Lower) workout. It was kind of fun with my 2 younger kids side by side with me trying to imitate the motions. It was tough, I was only able to do about 2/3 of each different interval before collapsing in exhaustion. I haven't done any of these workouts since before USMS Nationals, so my body's not really ready for it.
  7. Whip-it Wednesday!

    by , June 15th, 2011 at 09:01 PM (Swimming, Life, and Other Stuff!)
    You've gotta love a day that starts off with a loud thunder-booming rainstorm! We kept all 760 Freshman in the field house for the first 1.25 hours and assigned a nutrition article review + time for their final's study guide! The remaining rotation slots were shortened and that equals a pretty sweet day!
    I did a short solo swim at the Monon. I felt crappy, tired, and depressed. My condition radically improved upon the completion of my swim!
    **500 Free warm-up swim
    **2 X 250 Free @ 4:00
    **4 X 125 IM (50 stroke IM roll order) @ 2:30
    **5 X 100 Free @ 1:45
    **8 X 50 @ :50

    2,400 scy

    I visited my dermatologist today and had a few Actinic Kerasotes frozen off my face (both cheeks) and hand. Currently they have morphed into large blisters. I was told they will look lots worse before they start looking better. I may need to wear a veil and gloves to summer school tomorrow!
  8. Wed., June 15

    by , June 15th, 2011 at 08:40 PM (The FAF AFAP Digest)

    RC exercises
    long arm crunches
    power wheel roll outs, 2 x 25
    power wheel pike ups, 2 x 10
    cable twist w/yoga ball, each side -- 45 x 1 x 10, 50 x 1 x 10

    HS shoulder press, 70 x 5 x 5 -- Q style
    -- Treaded carefully on these; easier as a I went along.
    squat machine, 220 x 1 x 10, 224 x 2 x 10
    dumbbell row, each arm -- 35 x 1 x 10, 40 x 2 x 10
    box jumps, 10
    knee tuck jumps, 10
    altitude drops, 10

    -- Went to racquetball court and did 10 minutes of 5-6 different kinds of med ball slams

    Swim/SCM/Outside @ Gym:

    Warm up:

    600 various

    Main sets:

    24 x 25 drill
    6 of each stroke

    10 x 50
    25 easy speed fly w/fins + easy back kick

    10 x 50 w/paddles
    odds = 25 scull + 25 overkick free
    evens = 25 torque drill + 25 overkick free

    50 EZ

    Total: 2250 m



    Got in a decent session at the gym. The 2 boxes in my gym had disappeared for a couple weeks to my disgruntlement. So I was very happy to see a new set of boxes appropriate for box jumps and altitude drops!

    Just did a recovery swim right at my gym. It was a gorgeous day here in the metro DC area -- perfect to swim slowly outside (except for backstroke of course). There was a speedy college swimmer from UNC there. She did breast with dolphin kick with small paddles, which looked pretty cool; I may need to try that. I let myself sit in the sun for a whole 10 minutes before dashing off for errands. (Thought of Bob and decided that 10 minutes was meditation. )

    Updated June 15th, 2011 at 11:19 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  9. I'm tired of thinking up creative titles!

    by , June 15th, 2011 at 07:51 PM (Workout Swimmer)
    Something was wrong with my arms today - I felt like I was swimming in mud.

    600 back/free
    500 pull
    5 x 100 stroke/free (I did back & breast)
    100 easy
    3 x 200 breast/free on 3:45 (this was miserable - I was actually supposed to be doing it all breastroke - but I barely go a 3:45 200m breast when I'm going all out! -- part of the disadvantage of swimming with the kids I guess - it's very easy for me to feel demoralized.)
    4 x 200 free on 3:00
    100 easy

    And then I got out - excuse - I had to go to work - reality - I felt like I was a small salmon swimming upstream. Then when I got home, found out Wes had gotten out at the 2nd 200 free!! Ahead of his mother? Wow - he must be really tired. I don't think I would ever get out of practice before my mother. No way. No how. Anyways, Total of 3200 LCM which is way below my usual distance, but that's ok, I know I'll make up for it tomorrow or Friday, or Saturday. . . .

    Time to put in my entry for Nationals!! Talked to Jennifer A about possibly sharing a room, since both our hubbies can't go. Might be nice - even though we aren't on the same team!!
  10. Wednesday, 6/15/11

    by , June 15th, 2011 at 07:00 PM (A comfort swimmer's guide to easy swimming)

    Warm up (900)
    200 swim - 200 kick - 200 pull
    300 swim with snorkel - 50 kick (25 R side - 25 L side) - 50 swim

    Set #1 (500)
    10 x 50:
    3/1:00, 1/55
    2/1:00, 1/50
    1/1:00, 1/45
    - swam free, averaged 42-43 on all

    Set #2 (1500)
    5 x 300/15 SR, free
    - went 4:45 - 4:55 - 5:00 - 4:55 - 4:45

    Warm down (200)
    50 easy back - 50 moderate back - 100 easy free

    Total: 3100 meters
  11. Tues June 14, 2011

    by , June 15th, 2011 at 03:20 PM (Canuck Countdown)
    Kinsmen Aquatic Centre
    WWU Pool (SCM)

    400 free
    300 as 25 back alternating with 25 breast
    200 kick
    100 scull

    20 x 50 @ 1:00 as
    4 x 50 alt flutter and dolphin kick
    4 x 50 alt single arm free and fly
    4 x 50 alt free with dolphin kick and fly with flutter kick
    8 x 50 alt free and fly (descend in pairs)

    Main Set
    with paddles and pullbuoy, continuous
    1 x 100 free @ 1:20
    1 x 100 free @ 1:25
    2 x 100 free @ 1:20
    2 x 100 free @ 1:25
    3 x 100 free @ 1:20
    3 x 100 free @ 1:25

    with paddles and pullbuoy, continuous
    1 x 50 back @ :50
    1 x 50 back @ :55
    2 x 50 back @ :50
    2 x 50 back @ :55
    3 x 50 back @ :50
    3 x 50 back @ :55

    100 EZ

    Total Distance = 4000 meters

    I really enjoyed the 12 x 100 pull. I didn't have any problems with the set at all, but I was the only one in the entire pool who was able to complete it. I held 1:10 - 1:14 throughout.

    I decided to join the Alberta Summer Swimming Association (ASSA) this year so that I could swim a few off-season meets. Background: Here in Canada, our season unofficially ends upon completion of our annual Nationals competition, which is always held on the Friday thru Monday of our May long weekend. And our season doesn't unofficially begin again until September. While some swimmers will continue to train, most don't compete unless they travel abroad or do open water swims. In years past, Masters swimmers weren't able to compete in ASSA events. However, this year ASSA made adjustments to their eligibility requirements that allow Masters swimmers to compete. For more info, check out the link above.

    Anyhow, I'm going to swim in my first ASSA meet on Saturday. Entered 50 free, 50 back, 100 back, and 100 breast. Although I'm almost exclusively a freestyler, I swam all 18 short course events this year for the first time ever. Now I want to try to improve my times and rankings in some off events, and these ASSA meets will give me a chance to do that. Also - following the prescription of Rich Abrahams - I'm going to try to get 15,000 meters of race effort in before I go to Worlds and/or USMS Nationals next summer. Swimming a few ASSA meets will help me towards that goal this summer.

    I have a question about race effort swimming outside of meets, though. Should it only be applied to shorter distances (50s and 100s) or does it make sense to try to do race effort swims across the board? Being a freestyler / flyer, that would mean 50 - 1500 free and 50 - 100 fly for me. I would definitely do many more 50s and 100s than 1500s. However, I have calculated my training goal times (Worlds competition goal times + 4%) for everything, and think it might be reasonable to try to do 1-2 1500s, 3-4 800s, 6-8 400s, 10-12 200s during training over the next year. All comments welcome!
  12. Sun June 12, 2011

    by , June 15th, 2011 at 02:32 PM (Canuck Countdown)
    Kinsmen Aquatic Centre
    Competition Pool (LCM)

    200 swim
    200 kick
    100 pull

    8 x 50 IM drill @ 1:00

    Main Set
    5 x 200 IM @ 3:30

    100 EZ

    Total Distance = 2000 meters

    Only swam about 50 minutes this morning. Had very low energy - probably a result of staying up the night before until 5 AM drinking with my cousin! I remember one birthday back in University when I asked my coach if he saw any problems with me having a few beers that evening (Saturday with no workout on Sunday). He said "one is OK. Two - be careful. Three - no way!" I'm sure I had at least a six pack anyway. Back then, a hangover wouldn't linger past a day. Now, I'll be noticeably more tired for two or three days.

    Updated July 22nd, 2011 at 11:16 AM by lewba

  13. Sarasota Y Sharks Masters 5:30 AM Workout -06/16/11

    by , June 15th, 2011 at 12:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 2:00 1:45
    2 X 150 2:45 2:30
    1 X 200 3:30 -
    Two times. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 easy swim

    1 X 200 IM 4:00
    1 X 100 stroke 2:15
    2 X 50 stroke 1:15
    Three rounds. Short break between rounds.

    8 X 50 kick 1:15
    odd: moderate even: build to fast
    1 X 100 easy swim

    1 x 100 @ 100% choice

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  14. Change of Pace.... and Stroke

    by , June 15th, 2011 at 11:44 AM (Year Three: The Road Back)
    With so many of the last workouts being distance focused, today was a total change of pace - and we got to do stroke too! Unfortunately, the pool was back to SCY - and it went sideways. So... we get to DO backstroke; we just can't tell where we are. With no flags up, the coach simply kept reminding us to be careful and count strokes. Fortunately, I didn't hit the wall; unfortunately, I didn't do many good backstroke flip turns either. The age group coach says working on getting the pool LCM for the rest of the season in just a few days. As for today, here's what we did:

    400 Warm-Up (yes, I actually stopped chatting and did the full-warm up )
    4 x 100 Kick on 2:00
    1 x 600 Pull on 10:00
    4 sets:
    - 1 x 200 Drill/Swim by 25s on 4:00
    - 4 x 50 Stroke FAST on 1:10
    300 Cool-Down
    Total Yards - 3300

    For the main set, I did fly (w/ fins), back (w/ fins), and two rounds of free (w/o fins). I don't seem to be able to feel the backstroke catch (where I actually get any power) if I don't have my fins on - even if I don't kick. My new theory is that my butt is dropping too much when I swim backstroke without my fins. So, now that I have a theory, I can experiment. If I could actually figure backstroke out and improve - that would be awesome. I'll report back what I figure out.

    Until then, happy swimming!
    Swim Workouts
  15. Wednesday Workout - Where's Dave?

    by , June 15th, 2011 at 08:42 AM (Pete's swim blog)
    Dave didn't show up today which meant I had to lead the lane. That isn't so bad... I don't like being in the middle during flip turns. I missed the draft though.


    300 Free Warm up
    200 Kick
    200 Pull
    400 Free

    4 x 100 Kick
    2 x 200 Free
    4 x 50 Kick

    4 x 100 Pull
    4 x 100 Free Down/IM Back
    2 x 200 Free
    4 x 50 Pull
    4 x 50 IM

    5 x 200 - Odds IM/Evens Free

    200 Cool Down

    (4900m total)
    Swim Workouts
  16. Decent day overall

    by , June 15th, 2011 at 07:39 AM (Mixing it up this year)
    Another great day when I got to the pool. No pain going up the stairs! This time no incidents on the deck either.

    Still have the elbow issue and am continuing with the ice, heat and ultrasound therapy's. As much as I hate taking drugs I am going to start back on aspirin for the inflamation.

    10x100@2:00 Free
    500 Back kick drills w/fins by 100 streamline, fashion model, arms perpendicular, partial recovery, streamline
    500 Free kick w/fins
    5x100@1:45 as 50 Free/50 Back w/fins sprint all were around 1:25 or better
    5x100 from dive sprint 1st 15 meters free then easy to the 15 meter mark on the other side of pool then backstroke in and out of the turn at full speed then easy free to the 15 meter mark at the start end then sprint back into the wall an flip but don't push off

    Total 3000 meters
  17. Monday & Tuesday, June 13-14, 2011 5:00am

    by , June 14th, 2011 at 10:48 PM (Fast Food Makes for Fast Swimming!)

    Cool down from the meet in Corvallis
    500 Free
    300 Free Pull
    200 Kick w/ board
    500 Free
    1500 Yards
    Nothing too strenuous, just easy swimming.


    Didnít feel like swimming much today. I just didn't have the energy or desire to do it again.
    500 Free
    400 Free Pull
    300 K/Dr Free/Fly mix
    500 Free Pull
    1700 Yards

    I'm basically done with full time swim training for the summer. My job just won't allow for me to swim. I have be working way too early, and work late, then watch the kids while my wife is at work in the evenings. The best part of the summer is the overtime $$$$. I don't know where any of it is from the past years, but it feels good on the paychecks.
    I'm going to try keeping my body in shape with P90X DVDs over the summer. At least I can do that right here at home, if I'm not too exhausted from work.

    I do have one more competition set up on July 9-10, right here in Wenatchee for a local USA-S meet. I'm basically doing this for the love of racing, because I don't anticipate any masters best times next month, but who knows?
    Saturday, 400 Free, 200 IM, 100 Fly
    Sunday, 200 Free, 100 Back , 50 Free, 200 Fly
  18. Tuesday, June 14

    by , June 14th, 2011 at 10:40 PM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes:

    Survived the heat. Today, I determined that I sweat more than any female in the class. Seriously, there are women who leave the class with their hair half dry. How can this be in 110 degree heat and humidity? Am I in better shape, drink too much water, heat intolerance? At least every pore gets worked!



    Starting to mull over what I'm going to do for exercise on vacation. I have limited tolerance for swimming in a small pool; I will probably just get in to maintain feel. I'm going to bring my TRX, hit the weight room, perhaps do some tabata on the bike, and hit the elliptical machine. I'm sure I'll work out less than usual and it may feel like somewhat of a taper. I have about 2 1/2 weeks after returning to hit it hard in the pool and then do a 2 week taper for Nats. Very low expectations for my 100s. And I was just starting to feel in better shape!

    Tonight I went to a scholarship banquet hosted by our town's sports organization. Fort Son won the MVP scholarship for cross country & track. They're awarded to kids who excel in our local youth sports programs (football, basketball, lacrosse, wrestling, track, etc.) and then in the same sports in high school. It was a blast from the past to see some of his friends from elementary school. And the slide show with pics from their youth was hilarious. Where does the time go?

    Power foods:

    TRX Exercise Library:

    Updated June 15th, 2011 at 09:28 AM by The Fortress

  19. Tuesday

    by , June 14th, 2011 at 09:51 PM (Swimming, Life, and Other Stuff!)
    I decided to cut meterage and rest up a little for the 5K event I'll be doing this week-end.
    Tonight was Nasti LCM:
    **500 Free :15 sec rest
    **400 Free :15 sec rest
    **300 Free :15 sec rest
    **200 free :15 sec rest
    **100 Free :10 Sec rest
    **200 Free/ 150 Free/ 100 Free/ 50 Free
    **50 Free/ 100 Free/ 150 Free/ 200 Free
    ** :10 sec rest between each

    2,500 easy stretchy freestyle

    I'm going to do some shorter, faster paced free tomorrow on interval. It felt good tonight to just swim and stretch. Yesterday I was sooo tired. I had lunch at Zacky's Hot Dog with my oldest daughter and pretty much spent the rest of the day engaged in napping. I really don't know why I was so tired; much better today though!
  20. Restful day

    by , June 14th, 2011 at 07:47 PM (Workout Swimmer)
    Skipped practice yesterday - which turned out to be a wise thing.
    Swam a rather leisurely 3600 today & I'm feeling much more human now.

    700 back/free
    2 x 300 pull no paddles
    300 kick
    4 x 150 breast/free/free
    300 kick
    12 x 50 on 1:00 (the only intervals I did today)
    600 long & "strong"

    3600 LCM