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  1. The second pool's the charm

    After taking a day off I felt much better today, and ended up having a really nice workout with one of my regular swim buddies. The day didn’t start off so well. We met up at Riverbank for early-morning lap hours, but after we’d waited around a bit for the pool to open one of the staff came out and told us there would be a 15-20 minute delay, because the pool was really dirty and they were cleaning it. (It had been very hot here in the city the last two days, which meant way more pool users than usual yesterday afternoon and evening.) The “really dirty” part sounded a little dodgy, but we decided to wait around and see what the pool looked like when they finally opened up. After about 15 minutes, we were informed it would take at least another hour to clean the pool. Some other lap swimmers started wondering aloud at this point what exactly was in the pool. . . I decided I really didn’t want to know, so I didn’t stick around for that discussion.

    My friend and I decided to decamp down to the 25y YMCA pool where we’re both members. The water there was clean and cool, and we had our own lane for some of the workout. Here’s what we did:

    1000 scy warmup (400s, 200k, 200s, 200im)

    3 x 1000, done as 2 x (400 fr + 50 bk + 50 dr)
    [I did these very relaxed at about 1:20 pace, with around a minute in between.]

    Then I did a little breaststroke work on my own:

    100 breaststroke kick

    150 breaststroke alt. drill/swim by 25

    6 x 25, odds easy FR, evens BR sprint

    200 warmdown

    My fast breaststroke was feeling more coordinated than usual. That’s good, since the schedule for LC nats means that I’ll do a fair amount of BR and IM events there. I had my own lane for the sprints, so I was able to focus on keeping my head down during the breath without worrying about kicking anyone.

    I was fortunate to get in such a long relaxing workout this morning, since the rest of my day turned out far more hectic than I was anticipating. I’m looking forward to some good open-water swimming this weekend!
  2. Friday, June 10

    by , June 10th, 2011 at 04:32 PM (The FAF AFAP Digest)
    Drylands w/Jazz:

    external rotators

    alternating hammers for warm up, 15 DBs x 2 x 10, each arm

    Jazz did pull ups. I suck at these so I did a few v short sets of chins.

    DB row, 30 x 1 x 10 each side, 35 x 1 x 10 each side

    floor DB bench press, 40 x 4 x 10
    -- Jazz corrected me so that my elbows were sticking out more.

    face pulls, 15 at 2, 4, 5, 6, 5 (12 reps on last set) mystery weights

    HS hi row (while Jazz was doing more bench pressing), 140 x 1 x 5, 160 x 3 x 5

    hanging straight leg raises 4 x 10-15
    There is something I'm way better than Jazz at! When I teased him about it, he just said "It's not core day." Hmm ...

    deadlifts, warm ups with bar, 95 x 1 x 3, 115 x 1 x 3, 125 x 1 x 3. Then shifted to singles. 1 x 135, 145, 155.
    -- From what I recall 155 is my max deadlift. I was surprised I could do this much as I hadn't done them in ages. Jazz had to correct my technique again -- feet closer together, ass out, etc. This seemed to help significantly.

    altitude drops from high box (maybe 3.5 feet this time), 2 x 10
    -- There is one box higher than this. But this may be the highest I can go without risking injury.


    Much more fun lifting with Jazz than lifting alone. And it's great to have someone show me how to to the lifts with good technique. We were at it for about 1.5 hours (not hurrying of course). I have a more than sneaking suspicion that I may be sore tomorrow. Came home, hopped in my own pool -- not remotedly near a lap pool like Patrick's -- and paddled around some.

    Updated June 10th, 2011 at 05:05 PM by The Fortress

    Strength Training and Dryland Workouts
  3. Double FAST Fri Jun 10th, 2011 LCM

    by , June 10th, 2011 at 03:58 PM (Ande's Swimming Blog)
    Double FAST Fri Jun 10th, 2011 LCM

    Ran into Josh Davis in the parking garage, he was leaving just I was arriving. We spoke a bit, said he's working on a video with Jason Lezak on how he trains.

    Subscribe to Ande's Swimming Blog

    Tyler Coached
    UT, main pool LCM again
    noon to 1:15 dove at 12:08
    wore FS PRO jammer
    swam in my own lane beside Ed, Bob, Steve &

    13 min choice
    did 50's on 50 went 400

    Main SET: LCM

    assigned 2 rounds of
    100 fr 80% on 2:00
    100 fr 90% on 3:00
    100 fr 100% on 4:00
    400 fr FAST for time
    200 fr easy

    swam easy on the 100's
    cruised the 1st 400, arms hurt
    stopped several times, went 5:30

    skipped 100's
    swam the 2nd 400 strong
    but could only muster a
    4:44 split 1:05, 2:18, 3:32

    guess I'm a bit fried and tired from this morning

    assigned 3 rounds of
    (200 fast for time, 50 easy) on 5:00
    skipped 1 & 2

    200 IM FAST on #3
    went 2:26 out in 1:08

    100 easy


    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    will probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays
    Swim Workouts
  4. Thurs June 9, 2011

    by , June 10th, 2011 at 03:24 PM (Canuck Countdown)
    Kinsmen Aquatic Centre
    WWU Pool (SCM)

    100 swim @ 1:45
    25 kick / 75 swim @ 1:45
    50 kick / 50 swim @ 1:45
    75 kick / 25 swim @ 1:45
    100 kick @ 1:45

    10 x
    (5 athlete exits / 50 Breast @ 1:30
    alt with
    wall kicking --> turn --> 10 meter breakout--> 50 free @ 1:30)

    Main Set
    200 Pull @ 3:40 (2:23)
    2 x 100 Back @ 1:40
    400 Pull @ 7:00 (5:03)
    200 IM @ 4:00
    400 Pull @ 6:40 (4:57)
    4 x 50 IM Order @ 1:00

    10 x 50 kick with fins using board as "snowplow" or "tombstone" @ 1:00

    200 EZ

    Total Distance = 3800 meters
  5. Sarasota Y Sharks Masters 5:30 AM Workout -06/13/11

    by , June 10th, 2011 at 02:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 100 2:00
    2 X 150 2:45
    4 X 100 1:45
    2 X 250 4:15

    1 X 200 kick 5:00
    8 X 50 kick 1:15
    1 X 100 easy swim -

    3 X 100 IM 2:00
    4 X 50 -1 of each- 1:15
    Twice through

    5 X 100 free 2:15
    #2 and #5 are fasat

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  6. Distance? How About Stroke Instead?

    by , June 10th, 2011 at 12:32 PM (Year Three: The Road Back)
    So, today's workout was written as a distance end-of-week gruel session. Needless to say, my legs were shot by the time my warm-up was over. I must say, I think I've worked harder in swim practice this week than I've worked in a really long time. Guess I feel like I'm back to "training" rather than just "practicing". Does that make sense? Anyway, my now-usual lane mates weren't there, so I hopped in with KC - who is WAY faster than I am, but a really nice guy. He didn't mind sharing the lane with me. Whew! Here's what we did:

    300 Warm-Up
    1 x 400 Free on 7:00
    2 x 350 Free on 6:30
    3 x 300 on 5:30 (did 100 Fly Drill/100 Kick/100 Back - w/ fins)
    4 x 250 on 4:30 (did 50 Fly/50 Kick/50 Back/50 Kick/50 Breast)
    400 Cool-Down
    Total Yards - 3700

    By the end, I was really hurting - and sick of doing freestyle, so I added some fly drill and backstroke when I got to the 300s. When KC said he'd do the fly, free, back, free, breast by 50s for the last set of 250ss, I joined in (albeit wearing my fins). One day (hopefully soon), I will feel like I can keep up with these swimmers.... I am determined and it WILL happen. However, I know myself well enough to know that it won't happen SOON ENOUGH for me. So, until that happens, I will just keep training, keep improving, and keep trying my best.

    Looking forward to an easier 4400 yard (on looser interval) workout with my friend, CG tomorrow at the Y. Should hopefully be more of a recovery-type workout.... at least that's what I'm hoping for.

    Enjoy your swims and your weekend!
    Swim Workouts
  7. Friday, 6/10/11

    by , June 10th, 2011 at 12:09 PM (A comfort swimmer's guide to easy swimming)

    Warm – up (800)
    400 swim back and free
    200 kick
    4 x 50/1:00 free - desc

    SET #1:
    Set #1: Swim (1250)
    6 x 100/1:45 ds 3
    - free, went 1:32-1:30-1:28, 1:35-1:30-1:27
    6 x 25/45 FAST
    - went fly-back-free x 2
    4 x 100/2:00 ds
    - back, went 1:40-1:38-1:35-1:34
    4 x 25/50 FAST
    - went fly-free-back-free

    Kick set (600)
    1 x 600 continuous
    - with fins, did 300 w/board, then 300 on back in streamline Ave 1:40/100
    Warm down
    100 easy free/back
  8. Friday Workout

    by , June 10th, 2011 at 11:28 AM (Pete's swim blog)
    Not much today. Donated apheresis after swimming. Allways fun to wear yourself out and then follow it up with a blood donation. I did manage to pick up a quick breakfast prior to giving blood.


    300 Warm up
    200 Kick
    100 Free
    100 Free
    200 Kick
    300 IM Drill down/Swim Back

    300 Pull
    3 x 200 IM
    3 x 100 Free
    6 x 50 Kick

    300 Pull
    3 x 200 Free
    200 Fly/Free/Free/Fly
    200 Back/Free/Free/Back
    200 Breast/Free/Free/Breast
    6 x 50 Kick

    800 IM Easy
    100 Cool Down

    (5400m Total)
    Swim Workouts
  9. FAST Fri Jun 10th, 2011 LCM 400 FR best WO time

    by , June 10th, 2011 at 10:07 AM (Ande's Swimming Blog)
    FAST Fri Jun 10th, 2011 LCM

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool LCM
    6:00 - 7:30 dove at 6:04
    wore FS PRO jammer
    swam with Elizabeth, Angie, Mary, & ?
    beside Tyler

    20 min choice
    did 50's on 45 & 50
    went 1100

    Main SET: LCM

    100 fr 80% on 2:00 went 1:15
    100 fr 90% on 3:00 went 1:11
    100 fr 100% on 4:00 went 1:07
    400 fr FAST for time dove went 4:44
    swam strong & smooth, 2 beat kick

    400 fr easy did 50's on 50

    100 fr 80% on 2:00 went 1:15
    100 fr 90% on 3:00 went 1:12
    100 fr 100% on 4:00 went 1:08 push
    didn't swim the 100's as fast I should have but I decided to prioritize the 400's

    400 fr FAST for time dove
    went 4:36
    think that's my best in practice 400 fr time as a master

    assigned 400 fr easy
    did 200 fr easy

    3 rounds of
    (200 fr fast for time, 50 easy) on 5:00
    went push 2:30, push 2:28, dove 2:14

    50 easy


    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    will probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays
    Swim Workouts
  10. Thursday, June 9

    by , June 10th, 2011 at 10:04 AM (The FAF AFAP Digest)

    Warm up:

    700 various

    3 x (4 x 50) w/paddles @ :10-15 RI
    50 scull
    50 SSR drill
    50 torque drill (this is like a prone lat pulldown and, with paddles, is a real power drill)
    50 free

    Main Sets:

    10 x 25 shooters w/fins on back

    6 x 25, 15 burst dolphin kick + cruise

    10 x 50 flutter kick w/board & fins @ 1:00
    -- best average lactate set
    -- high 27-28, 29, 29, 29, 29, 29, 28, 28, 28, high 27

    200 EZ

    Warm down:

    3 x (4 x 50)
    4 x reverse IM order drill

    Total: 2800

    Bikram Yoga, 90 minutes:

    Was predictably sore from weights, so decided to venture to yoga in the heatwave for the 8:00 pm class. Cruised in right at 8:00 and had to take a spot in the center right next to the instructor. Not may fav spot! He warned us that bikram in the summer was a different experience. Usually it takes 4-5 poses for the heat to hit 105-110, and he tries to keep it at 105. But in the summer with the heat and humidity, the temp is high right from the start. As I was right text to his portable thermostat, I saw it hovering at 109 for most of the class. Still, I did fairly well on all the poses except for my nemesis "standing head to knee."



    I was too sore from weight to do too much in the pool today. My schedule is a bit off with my Mom in town visiting. I prefer a lift + immediate sprint swim on the same day before the soreness hits + next recovery swim or yoga. But this hasn't worked out lately.

    The 10 x 50 best average was killer after yesterday's mega squats. Legs were like dead weights the last 10-15 yards of each 50. I almost abandoned the set after 2 50s. But I had visions of Jim Corbeau saying "HTFU, Nancy," Geek saying "the pain will be over quickly," and Ande telling people to "try harder" on kick sets. Thanks for the support! So I carried on and even improved as the set progressed. No idea how Chris can do 32-40 x 50 best average!

    I'm still having some trouble with hypoxic work or any breath control on free. I think it's the combo of allergies and poor air quality.

    Though I'm still somewhat sore, I'm going to lift with Jazz today. No lunges after bikram!

    How much sleep do we need?

    Updated June 10th, 2011 at 11:34 AM by The Fortress

    Swim Workouts , Yoga
  11. Oh my aching back

    by , June 10th, 2011 at 08:26 AM (Mixing it up this year)
    It is bad when you are walking up the stairs to the aquatic center and get a shooting pain in your back. Had to stop and wait a moment then continued on. You know what this means FLY!

    10x100@2:00 Free
    5x200@4:00 Fly w/fins 50 rt arm/50 lt arm/50 kick/50 swim
    5x100@2:00 Free w/fins rotational catch up (hands catch up at hips) my kids call this drill retarded penguin but I tell them we have to be politically correct on this.
    400 free kick w/fins
    100 free easy

    Total 3000 meters
  12. Thursday

    by , June 9th, 2011 at 11:35 PM (Swimming, Life, and Other Stuff!)
    Here's the workout:

    A) 200 Pull / 200 kick / 200 IM
    B) 4 X 75 (Kick / drill / stroke) :10
    4 X 50 (Drill / Stroke) :10
    200 Free Swim
    C) 300 Pull-Breath every 3 strokes
    D) 400 Free- straight swim (1 min)
    400 Free-Broken 200's :20 sec
    400 Free-Broken 100's :10
    E) 4 X 100 IMO @ 2:30
    F) 8 X 25 Free @ :40

    3,400 scy
    We had more fun with the underwater camera than the workout!
    Attached Thumbnails Attached Thumbnails Click image for larger version. 

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  13. I've been lazy

    by , June 9th, 2011 at 08:16 PM (A comfort swimmer's guide to easy swimming)
    Thursday, 6/9/11

    I've been working out, just haven't been motivated to post what I'm doing here. This is what I did today.

    Warm up (1600)
    800 Swim
    - was averaging around 1:40/100
    4 x 100/1:45 or 20sr build
    - did back on these on 2:00, ave 1:40
    200 Kick
    - alternated 25 dolphin/25 flutter, all on back in streamline
    4 x 50/1:00 desc
    - free went 45->38

    Main Set: (1200)
    6 x 200/3:30 ds 3
    - went 3:12-3:05-3:01; 3:15-3:10-3:05

    Sprint Set (400)
    12 x 25/40 FAST
    - did free-back-fly x 4

    Warm down
    100 easy swim

    Total: 3300 meters

    At noon, I went to the gym to do weights and instead got talked into doing a Body Pump class. It was fun and the instructor was cute. Might do it again.
  14. Sarasota Y Sharks Masters 5:30 AM Workout -06/10/11

    by , June 9th, 2011 at 03:53 PM (Sarasota Y Sharks Masters GOLD Workout)
    Our meet starts today, the AM workout will be brief.

    WARM UP:
    4 X 100 2:00 1:45
    1 X 200 3:30 -
    Twice. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 easy swim

    12 X 50 1:20
    Choice. #3-6-9-12 are fast.
    WARM DOWN: 4 X 50 easy 1:00


    5 X 400 Free Descending 6:00
    Swim Workouts
  15. A little solo stroke work

    Got in a little stroke work this morning. Nothing very intense, just concentrating on the little things. I wasn't really feeling it for the first half of it but was glad I got in my little swim.

    We have been giving free swim lessons each night this week to anyone that can get themselves to the center. What a blast!! We have had people ages 7 through 80 come to participate. I think our swimmers are having more fun than the students. Day four starts tonight.

    300 drill/swim by 25
    200 kick build
    200 pull
    4 x 50 free build @ 50

    4 x 100 free @ 1:35
    4 x 75 ba @ 1:20
    4 x 50 br @ 55
    4 x 25 fl @ 30

    The following was with 15 sec. rest @ 80%
    25 fr
    50 br/fr
    75 ba/br/fr
    100 IM
    150 ba/br/fr
    200 IM
    150 ba/br/fr
    100 IM
    75 ba/br/fr
    50 br/fr
    25 fr

    200 w/d


    Nothing too exciting. Was able to really work the walls on the small IM ladder. Still trying to get comfortable with my back to breast turn.

    Updated June 9th, 2011 at 04:23 PM by joel schmaltz

  16. It's nice to have a coach for a change. . . .

    by , June 9th, 2011 at 12:52 PM (Workout Swimmer)
    Today was a nice day - had a little trouble jumping into the pool - it was kinda cool, and I was swimming solo - as the team was doing drylands during my swim time. Did more than Terry told me to, but took it kinda easy, and stretched it out, focusing on technique.

    800 free/back-free/breast
    800 pull no paddles
    400 kick, 75 hard, 25 easy
    300 free/200 breast 2 times through
    4 x 25 4-cycle sprint play
    100 easy

    Total: 3200 LCM

    Tomorrow will be nice - only 2000 then 3 hours of work & then the drive to Sarasota!

    Commentary: Was talking with Amanda between the warmup and the pull set, and we were discussing the set yesterday where we used paddles & big fins - she thinks this might help me get more accustomed to using my feet - which I could definitely improve upon. So I guess twice a week (T/TH) I will be working on my stroke with her, and 3-4 x week, I will be working on strength power & speed with Terry. I am beginning to like having a coach more and more. . .
  17. Yikes! From Distance to This?!

    by , June 9th, 2011 at 12:08 PM (Year Three: The Road Back)
    Since Monday, Tuesday, and Wednesday were very distance-oriented workouts, the coach threw in something just a "tad bit" different today. It was written as 32 50s on 1:30, but you could do whatever distance you wanted and still be able to do the 1:30 interval. My lane mates opted for 75s (which I did) and 100s (which I did either 75s or 100s - which darn near killed me - for). Here's what we (when I say "we", I mean "me" as we all did slightly different variations of stroke, fins, pulling, etc.) did:

    300 Warm-Up
    8 x 50 Kick on 1:10
    8 x 75 on 1:30 (50 Fly/25 Free w/ fins)
    8 x 75 on 1:30 (75 Free w/o fins)
    8 x 75 on 1:30 (50 Fly/25 Free w/ fins)
    4 x 100 on 1:30 (100 Free w/ fins - had to give up the dream and pull the next - just didn't have it to do the last 4 as 100s)
    4 x 75 on 1:30 (Pull)
    400 Cool-Down
    Total Yards - 3600

    It's so funny, but I have worked harder in these four days swimming than I did for most of the last few months when swimming with a much smaller (and sometimes non-coached) group. Of course, I joined a lane with swimmers who can routinely hold 1:15s for repeat 100 Free's and, on a good day, I can hold 1:25s). But, they are wonderful and welcoming and encouraging. And, I will get there. I know I will.... it's just too discouraging to move to another lane or drop distance everywhere.

    I am so thankful that I made the decision to switch to Indy Aquatic Masters. It's just so much more intense swimming with a huge group of really fast swimmers than doing the same workout but sneaking in rest minutes here and there while comparing yourself to regular Y swimmers. I felt fast swimming every day at hte Y. Reality has now set in... and it's the wake-up call I needed to get back on track. Plus, they're just fun to be with! So, at IAM, I'm back with the really fast swimmers and with the coaches I started with - it's all good and I will only get faster the longer I train with them. YAY! USMS 2012 LC Nationals, here I come! (Well, not yet... I'd be a tad early )

    Hope you enjoy your swims today as much as I enjoyed (gasp... gasp... gasp...) mine!
    Swim Workouts
  18. Thu Jun 9th, 2011 LCM

    by , June 9th, 2011 at 11:02 AM (Ande's Swimming Blog)
    Thu Jun 9th, 2011 LCM

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool LCM
    6:00 - 7:30 dove in 6:03
    wore FS PRO jammer
    swam with chris, Tyler, todd brandon, Nate O & Kellie

    2 x (3, 2, 1k)

    Main SET: LCM

    6 x 400 fr on 6:00
    desc 1 - 3 hold 4 - 6
    went 2nd on #1 then lead 2 - 6
    5:22, 5:12, 5:02,
    5:01, 5:01, 4:55

    100 easy

    assigned 6 x 200 with fins on 3:00
    done 100 fr DPS, 50, 50k fast
    did: a few then started skipping

    4 x 50 fr
    odds 200 pace
    evens 4 breaths

    50 easy


    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    will probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays
    Swim Workouts
  19. Being sick stinks

    by , June 9th, 2011 at 10:39 AM (Pete's swim blog)
    Wife and I got a stomach bug about 10 minutes apart wednesday morning. Felt miserable the rest of the day. No swimming. Woke up this morning in much better shape.

    Did some 100m sprints today. I've never done that distance so I ended up going way too fast on my first attempt. Slowly dropped the time from there. Hope to do more as nationals starts approaching.

    300 Warm up
    300 Br/Back
    300 Kick - no board
    300 Breathe right/left/every 3 down/swim back
    300 Swim

    3 x 200 Pull
    200 Free down/Fly drill back
    2 x 50 Fly - Build/Hard
    200 Free down/Back drill back
    2 x 50 Back - Build/Hard
    200 Free down/Breast drill back
    2 x 50 Breast - Build/Hard

    4 times through - 4:00
    *100 Sprint free (1:17, 1:15, 1:15, 1:14)
    *100 Easy

    400 Swim
    800 IM Easy - Cool down

    (5000m total)
    Swim Workouts
  20. Giving in to the slowness

    by , June 9th, 2011 at 07:31 AM (Mixing it up this year)
    Another day of no energy and so I gave in to the slowness. I will just do things to loosen up the back tomorrow and that is it.

    10x100@2:00 Free
    10x50@1:15 Fly drill alt skull drill/stone skipper by 50
    6x50@1:45 Free kick w/snorkle this was horrid but I could tell my hip is hurting too
    200 Breast kick
    500 Free easy

    Total 2500 meters