View RSS Feed

All Blog Entries

  1. Thursday, 4/14/11

    by , April 14th, 2011 at 12:25 PM (A comfort swimmer's guide to easy swimming)
    SCY, solo
    15 days to go!

    Warm up
    400 Mixer
    - alternated 100 free/100 back
    4 x 50/1:00 build
    - did 2 free, 2 back
    200 IM Drill/Kick
    4 x 75/cso
    25 Scull - 25 Fists - 25 Swim

    Turns Set
    8 x 25 midpool, rest as needed
    did 3 free turns, 3 back turns and 2 fly turns

    Main Set
    10 x 50/1:30 as 50 build - 12.5 SPRINT - 12.5 coast (work the build into full sprint at turn)
    - did 2 free, 2 back, 1 fly, repeat

    Mini Set
    4 x 25/2:00 Fast from Blocks
    - did #1 fly - under 15, #2 free - about 13.5, #3 & 4 back - around 15

    Kick Set
    4 x 100/15 SR Swim with Strong Kick
    - no fins, long underwaters, times around 1:52

    Warm down
    300 smooth

    Total: 2600 yards
  2. Wed Apr 13th, 2011

    by , April 14th, 2011 at 12:19 PM (Ande's Swimming Blog)
    Wed Apr 13th, 2011

    16 days til Nats

    Subscribe to Ande's Swimming Blog

    wife had surgery today, missed morning practice to take her to the hospital & wait
    Her parents were there too, things went fine Beth told me to GO to noon practice

    Bess Coached
    UT, scy diving well
    noon to 1:15 dove in 12:10ish
    trained with Sierra and ??
    beside Larry, Jim & James
    wore FS pro Jammer

    did easy 50's

    Main SET:

    ASSIGNED: 12 x 150 on 2:15

    DID: 12 x ( 2 x 50)
    swam smooth, did 4 or more SDKs off each wall

    10 x 25
    odds easy
    evens easy speed fast from a push

    50 easy


    lifted at world gym in the afternoon,
    getting stronger

    F 04/15 L6
    S 04/16
    S 04/17 L5 no swim

    M 04/18
    T 04/19 L4 last leg weight work out
    W 04/20
    T 04/21 L3
    F 04/22 Good Friday
    S 04/23 L2
    S 04/24 EASTER OFF

    M 04/25
    T 04/26 L1
    W 04/27
    T 04/28 Travel

    F 04/29 Meet
    S 04/30 Meet
    S 05/01 Meet

    Next meet:

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Days till
    Fri Apr 29, 2011 400 IM 6th Event, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM
  3. Thursday, April 14, 2011 5:00am

    by , April 14th, 2011 at 11:10 AM (Fast Food Makes for Fast Swimming!)
    200 Free
    300 Free Pull
    200 IM Drill
    200 Kick

    Swam with 2 others:
    8 x 50s @ 1:00
    2 Fly/Back
    2 Back/Breast
    2 Breast/Free
    2 Free/Fly

    200 IM @ :30 rest
    2 x 100 Fly @ :20 rest
    200 IM @ :30 rest
    2 x 100 Back @ :20 rest
    200 IM @ :30 rest
    2 x 100 Breast @ :20 rest

    2500 Yards

    I didn't really put that much effort into the last set, just swam through it. The other two guys aren't that big into killing themselves in the pool anyway, so this was just an easy day.
    I can feel that my body really needs to rest. 2 weeks away for Nationals! Now that the heat sheets have been out for all to see, it's gotten me that much more excited.

    200 Fly, 100 Back , and 200 Free
    500 Free, 100 Fly, and 200 IM

    The 200 Fly and 500 Free are my only events that are going to have a chance of being TT worthy events at Nationals...and just by the meet layout, they happen to be first events on both days, which makes me happy.
  4. Bilateral breathing cont...

    Bilateral breathing shouldn't be that hard but it is for a forty year old that doesn't swim that way. I have no problem doing it when the intervals are not extremely tough for me or when I am warming up. I need to make it a habit.

    I think coach wrote this workout with me in mind. It was designed so we could get a good bit of distance in while concentrating on our breathing pattern.

    300 Choice (snorkel and bouy)

    10 x 25 kick
    odds. fly on belly
    evens. fly on back

    Broken 2500 w/10 @ each break breathe 1/3
    This was like the Davis Mile only longer.
    Increase effort as distance decreases.

    400 pull cruise

    10 x 25 @ 30
    odd. fly
    even. breast

    500 for time breathe 1/3

    200 w/d


    I actually loved this workout because I could really concentrate on what I suppose to do and not worry about a interval.

    I moved over one lane and let the "real" distance swimmers go ahead and do what they do best. They worst thing thing about the Davis Mile type swims is when your mind wanders off for a bit and you lose track of where you are.
  5. Wednesday at Pace

    by , April 13th, 2011 at 07:04 PM (Pete's swim blog)
    Visited Pace Academy this morning. Really nice pool and people. Thanks for inviting me Heidi!


    400 Warm Up
    400 Kick
    10 x 50 - :50 (I did IM/Free everyone else did pull)

    8 x 75 - 1:10 (I think it was about a 1:10)
    Odds: Easy/Hard/Easy
    Evens: Hard/Easy/Hard

    50 Easy

    20 x 25 Back Stroke Drill - Not much detail... I'm really bad at back stroke drills but it does motivate me to SDK a lot more.

    16 x 25 Breast Stroke Drill

    200 Cool down

    (3050 Total)
    Swim Workouts
  6. Wed., April 13

    by , April 13th, 2011 at 06:17 PM (The FAF AFAP Digest)
    Swim/SCM @ Gym:

    700 various

    20 x 25 shooters w/fins
    10 back, 10 belly

    50 EZ

    8 X 50
    15 burst + cruise

    100 EZ

    Total: 1750 meters


    Didn't think I would get in a swim today. I left late this am for a swim/errands/appt. However, when I arrived at the pool, I realized I had forgotten my suit. I was bailed out by Mini Fort who was home this afternoon because the crew trainer told her to rest her shin splints. (She got them from rowing in the bow seat.) So she watched Lil Fort and her friend while I got in a quick swim at the gym.

    Unfortunately, I felt pretty dreadful. Just tired and lethargic. Last time I took a recovery week (before the Warrenton meet), I felt energized. Hoping that feeling will materialize in the next couple days. I also took the opportunity to try out my new nose clips. Since my fav (speedo competition clip) is no longer available on, I purchased the speedo silicone clip and the TYR clip. The silicone clip was fine. The TYR clip was a disaster -- way too big. This clip must be made for aged noodlers with extra big honkers. I just ordered this one to try next because I like the low profile feature:

    Heat sheets for Zones are up: I have no lane assignments to complain about.

    Top 10 Foods for Athletes:
    (can't say I'm overly fond of a few of these ...)

    Updated April 13th, 2011 at 06:44 PM by The Fortress

    Swim Workouts
  7. Wednesday, 4/13/11

    by , April 13th, 2011 at 04:39 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    400 Mixer
    - 200 free/200 back
    6 x 50/55 ds 3
    - 1-3 free, 4-6 back
    3 x 100/10sr
    25 scull - 25 kick - 25 drill - 25 swim
    - with snorkel

    Swim Set (450)
    18 x 25/30 Every 3rd FAST Alt Free, Back, Fly on fast swims
    - did fly on 3 & 12, back on 6 & 15, free on 9 & 18, not sure of times.
    - free and back on all others

    Kick Set (600)
    12 x 50/1:00
    May use fins - No board - Strong Streamlines
    - did dolphin kick to midpool on start and turn, flutter on back for remainder of each length. alternated back and belly on uw dolphin. times were all around 40

    Swim Set #2 (350)
    4 x 12.4/30
    2 x 25/2:00 from blocks
    - #1 fly, under 15. #2 back, just over 15.
    1 x 50/2:00 from blocks
    - free, just under 30
    1 x 200 smooth

    Warm down (400)
    4 x 100/2:00 25 ez - 25 kick - 25 drill - 25 ez

    Total: 2800 yards
  8. Tuesday Night Starts Practice

    by , April 13th, 2011 at 04:35 PM (A comfort swimmer's guide to easy swimming)
    Was feeling like I needed to spend some time working on starts, especially back starts. I generally don't have time during morning practice to focus on starts because of limited time. So I went to the pool after work just to focus on starts.

    Short warm up
    swim 200 free
    swim 100 back
    swim 50 breast/50free
    kick 200

    Backstroke starts:
    Not sure of actual count as I wasn't keeping track but as a guess;
    about 2 or 3 as glide only after entry, focusing on getting a tight streamline
    3 or 4 kick to breakout
    3 or 4 as 3-4 strokes after breakout
    and 2 for a full 25.
    Fly starts:
    2 off blocks for full 25, hard kickout then easy speed to wall

    200 easy swim for cool

    ±1000 yards
  9. 4/13 -- Mostly kicking

    by , April 13th, 2011 at 03:08 PM (Dan's hobby/obsession)
    After the swim meet I took it easy for a couple days. Monday was 3,700yds - main set was a 1,500yd pull set. Tuesday was 3,600 with the MYM team that included a nice 1,800yd mid distance set.

    Today I was on my own and decided to start more focused workouts. Today was kick-targeted.

    Warm up:
    500 swim - every 4th length backstroke

    Kick set 1:
    500 dolphin kick w/fins, alt. back/side by 50's - strong effort

    300 pull w/ tube*, no paddles
    (* - I was at the hardware store yesterday and saw a wheelbarrow inner tube and since my son and another triathlete I know have trouble getting their legs up, I decided to go "oldschool" and pick up an inner tube. Of course, I needed to try it out to make sure it was going to work the way I remembered it working for me back in the early '80's)

    Kick set 2:
    4x(100kick @ 1:45 AFAP, 25kick @ :45)
    I was surprised when I hit the first one at 1:33. I followed it up with a 1:30, 1:31 and 1:30(fly) - not bad since I've been a lazy kicker this season.

    300 pull w/ tube, no paddles

    Kick set 3:
    5x(75kick @ 1:20 AFAP, 25 kick @ :40)
    I held 1:01 to 1:03's

    300 pull w/ tube, no paddles

    Kick set 4:
    6x(50kick @ 1:00 AFAP, 25 kick @ :30)


    100 br pull

    Cool down:
    8x25 @ :30 IM order
    200 cool down

    I was pleasantly surprised by this workout. I usually hate kicking, but the combination of sprints and easy kicking kept it interesting. Of course, going faster than I expected to helped a bit, too.

    I was doing OK, but then I headed out for a run with a friend. I was expecting an easy road run but ended up with a trail run with quite a few climbs. Tired legs left me pretty winded after 5 miles!
    Swim Workouts
  10. Taper Day 13 for Y Nationals

    by , April 13th, 2011 at 12:14 PM (Year Three: The Road Back)
    Can't believe that I fly to Florida tomorrow morning. Seems like there is so much to do before then - and remembering not to wear a swimsuit I want to pack to the pool in the morning.

    Today's workout was actually pretty decent - I felt better throughout my warm-up and most of our practice focused on having smooth, good technique instead of AFAP sprints. Whew! That helped my confidence a bit. Here's what we did:

    400 Warm-Up
    1 x 300 Kick on 6:00, progressive faster 25s
    4 x 50 All Drill on 1:05 (did alternating one arm fly)
    1 x 200 Free on 4:00, smooth technique
    3 x 100 Free on 1:40, smooth 500 pace
    1 x 200 Free on 4:00, smooth technique
    4 x 25 FAST from a dive on 1:00 (more below)
    3 x 25 Extra lengths to get back to block
    200 Cool-Down
    Total Yards - 1975

    The good, smooth technique 200s felt really good. Not focused on outright speed, but more of ease through the water and distance per stroke. Relaxed the whole way and felt decent.

    For the 100s at a 500 pace, I just swam the 100s with a stronger pull, but not pushing by any means. They were all between 1:23-1:25.

    The Fast Sprint from a dive were not as fast as I would have liked, but I didn't push as hard as I have been. On the positive side, my form off the blocks looked good - coach agreed - and I managed to do a :15 25 Fly. Happy with that! All three of my starts (I did one 25 from a push) felt good with no goggle-slippage issues.

    Now, just to finish up the work day, finish the laundry, pack, take my daughter climbing (while I watch) tonight, and then off to bed. While I'm not the best flier in the world, I just keep thinking 85 degrees... 85 degrees. And, since there is an outside chance of flurries during the overnight Saturday hours (), I'm really happy to be thinking .... 85 degrees!

    To anyone going to Y Nationals, travel safely and I'll see you there. To everyone else, thank you for supporting me through my first taper. I'll keep you posted on how it goes!

    Friday - 50 Fly, 200 Free
    Saturday - 50 Free, 100 Fly
    Sunday - 50 Back, 100 Free, 100 IM

    Stay tuned....
    Swim Workouts
  11. 4/13/11

    by , April 13th, 2011 at 11:57 AM (The Labours of SwimStud)
    Good swim today:

    Warm Up
    1 x 600 FR
    4 x 50 Fly 1:30
    10 x 50 K 1:30
    1 x 100 EZ

    6 x 200 3:15 FR build by 50 each time start and end with 200 EZ/Moderate
    10 x BR 1:10 K/P/S x 2 #10 swim fast.
    1 x 100 EZ

    500 Fin Kick FR/FLY by 25s. #2 & 4 100s done no board & on back

    200 Swim
  12. 2˝ minutes of sprinting!

    It was cold, windy, and drizzly as I walked from the subway to Riverbank this morning. It had rained all yesterday, and last night as well, and I had to step carefully to avoid the earthworms squirming on the pavement. At least the flowering trees are starting to be fully in bloom now—I guess they’re more cued by day length than by warmth, since we’ve had precious little of the latter.

    Today was my weekly sprint workout. I did the following on my own—no workout buddies this morning:

    1000 lcm warmup (400s, 200 IM k, 200p, 200 IM d/s)

    8 x 150 @ :15 rest:
    Odds = k/d/s, IM order, moderate pace
    Evens = FR / ST (IMO) / FR, with FR easy/moderate and ST a slow build to very fast (to prepare for the following sprint set)

    12-second sprints
    24 x 50 @ 1:00:
    Odds = :12 sprint + rest of 50 easy free or back
    Evens = 6 stroke cycles of perfect stroke at slowest pace where that’s possible + rest of length easy free or back
    [I used my tempo trainer set at :12 on these. I noted how far I got on the first one of each stroke, then tried to get past that spot on the subsequent sprints. I did first 4 sprints FR, the next 5 BR (I switched to :15 sec sprints / 1:15 intervals for the last 2 of these), and the final 3 BK. I took an extra minute at each stroke change, and ended up swimming this set in 3 different lanes, moving wherever there would be adequate room in front of me and behind me at each send-off.]

    6 x 200 FR @ 3:15, odds pull, evens swim
    [The pulling helped me establish a 2-2-3 breathing pattern that I maintained on the swims. These were all at moderate pace—just some nice easy swimming to stretch out and relax after the sprinty stuff. These felt good and I wished I could stay and do more, but lap swim was drawing to a close. I sometimes miss the 3-hour lcm sessions my Florida pool had!]

    300 warmdown + play

    Last Saturday at Asphalt Green workout I asked Coach Craig what aspects of sprinting I should focus on while doing mostly distance training in order to be able to switch back to meet swimming relatively quickly once OW season ends. He suggested that I focus on tempo during my limited sprint sets—hand speed and foot speed can get dulled by lots of long slowish swimming, and takes a while to build back up. So during my short sprints today I tried to focus on establishing good turnover right from the breakout, rather than building it gradually (which there really isn’t much time to do in 12 seconds). In addition to trying to increase the distance I went each time, I also counted my strokes, and tried to increase them by 1 from the initial count. On both FR and BR I was able to do more strokes and go further as I went on—BK was a little more difficult to judge the distance, and the stroke count had more to do with how far underwater I went (I need to standardize this) rather than the turnover once I surfaced.

    Question for any blog readers: Does anyone have suggestions on what I can do to stay cool in a too warm pool? Temps at Riverbank have been on the hot side lately. Today was even too much for most of the other lap swimmers—folks who usually think the warmer the better were actually moved to complain. I have been wearing a lycra cap, which helps some (it lets the 85-degree water through to my scalp, which is at least cooler than body heat trapped under latex).I’m also planning to chill my sports drink next time I swim there, and maybe put some ice cubes in it as well. Does anyone have any other things to suggest that have helped keep you comfortable and happy and energetic when the pool temp is too warm?
  13. Wednesday, April 13, 2011 5:15am

    by , April 13th, 2011 at 10:06 AM (Fast Food Makes for Fast Swimming!)
    200 Free
    300 Pull
    200 IM K/Swim by 25s

    4 x 150 Free @ 2:00 (1:41/:42/:41/:39)
    1 min. rest
    4 x 100 Free @ 1:20 (1:04/:06/:05/:03)
    1 min. rest
    4 x 50 Free @ :40 (:30/:32/:32/:31)

    600 Free Pull
    2500 Yards
    No taper yet...still have to maintain my meager yardage...If I taper too much, I won't even have to come to the pool!!!
  14. Day 6 - arms tired!

    by , April 13th, 2011 at 08:19 AM (Workout Swimmer)
    500 back/free
    500 pull (locomotive) w/paddles!
    400 on 6:00
    300 on 4:30
    2 x 200 on 3:10
    3 x 100 on 1:40
    100 EZ
    6 x 100 kick on 2:15
    100 EZ
    10 x 100 on 1:40 (1 EZ, 1 hard, 1 EZ, 2 hard, 1 EZ, 3 hard, 1 EZ)

    Total: 4200 LCM

    Did pretty good until about the 6 x 100 kicks - I even led the lane on the 500 pull & probably should have gone 2nd or 3rd on the main set just before the kicks. Then somewhere in the middle of the kicks, I realized my shoulders were really kinda tired, and it was all downhill from there. The last 10 100's I was sorely tempted to get out at about #5 (in theory because I needed to get ready for work, right?) but Terry was right at the end of the lane yelling encouragement & for some reason I stuck with it. I think I'm glad I did. . .
  15. Tuesday APril 12

    by , April 12th, 2011 at 11:55 PM (Keepin Track 2010)
    200FR (harldy got any warm up in because the HS swimmers were not out and Fred stopped us early.)

    2x50 free drill
    2x50 FR on 1' build

    2x50 BR drill
    2x50 BR swim

    200 Kick with fins. Dolphin hard to breakout.

    main set
    4x(P100 MOD, S4x100 build each one, S2x50 hard work up tempo stroke, easy 50 BA) did well on 25s and worked to hold stroke on the rest.
    easy 50

    SPEC descend each set of 3
    3x50 pull on 1:10
    3x50 kick on 1:05 kick DPK is too low
    3x50 swim on 1:00
    3x50 swim with flips on :55 felt the faint glimmer of hope

    easy 200 warm down
  16. post spring break blues

    by , April 12th, 2011 at 11:01 PM (Swimming, Life, and Other Stuff!)
    I must have wore myself out on spring break, I have no energy.
    Last night was a non-descript 3,000 scy workout at the Monon.
    Tonight was Ab Ripper X, followed by an easy 2,600 Nasti workout.
    Forget it, I'm going to bed!!!!
  17. Wednesday at Emory

    by , April 12th, 2011 at 10:21 PM (Pete's swim blog)
    Swam with Emory masters in Atlanta tonight. Everyone was very friendly. Great workout. Probably going to Pace in the morning but will have to go on 12 hours rest.


    400 Warm up

    3 x 100 50 Drill/50 kick
    4 x 50 - 1:00 Descend

    Did some pacing work next... not sure if I did it right.

    800 (10:24)
    ~ 1:00 Rest
    400 Target time of half the 800 - 5:12 (Made 5:07)
    200 Target time of half the 400 - 2:33 (Made 2:28)
    100 Target time of half the 200 - 1:14 (Made 1:12)
    100 Easy

    8 x 75 - :20 seconds rest
    Odds build speed for first 50/25 easy
    Evens fast first 25/moderate pace 50
    Mix stroke

    7 x 50 - 1:00 (fun set.. keeps you thinking)
    #1 Fly
    #2 Fly/Back
    #3 Back
    #4 Back/Breast
    #5 Breast
    #6 Breast/Free
    #7 Free
    1 x 200 IM - 3:30
    2 x 100 IM - 1:45
    2 x 100 Free - 1:30 match pace on first 100 for second 100 (I did 1:14/1:11)

    200 Cool Down

    (4250 Total)
    Swim Workouts
  18. Tuesday, April 12

    by , April 12th, 2011 at 04:25 PM (The FAF AFAP Digest)

    Warm up:

    700 various

    Main Sets:

    5 x 100 backstroke kick, no fins @ 2:15
    25 kick with arms shoulder width apart + 25 kick with arms in streamline + 25 kick with arms shoulder width apart + 15 power kick UW + cruise
    -- Sadly, I can no longer do shooters on my back without a nose clip. I just bleed air. After the first couple, I kicked on my side and that was better.

    50 EZ

    5 x 50 w/fins @ whatevah
    15 burst dolphin kick+ cruise

    100 EZ

    2 x 50 dolphin kick on belly w/fins, broken 10 seconds at 25 (went 32s)
    100 EZ after each

    50 EZ

    Total: 1950



    Got a massage after swimming today. Hope that will help me feel better in a couple days.

    I got an email today notifying me that I had been named the Potomac Valley Female Masters Swimmer of the Year for 2009-10. I'm very honored. Awards are given out at 9:50 am before Zones starts on Saturday. I will have to don my tech suit speedy quick after warm up -- which won't be too difficult since I'm wearing a very old kneeskin. I'm in an early heat of the 100 free starting at 10:00 (doing a split request).

    As for my events, after mulling it over, I'm going to cruise through the 50 breast just to score points for my team. I don't want to be too tired for the 100 back, which is my 4th event.

    Psych sheets:


    It looks like I'll have only a couple minutes rest after my 100 fly in the 400 medley relay before I lead off the 200 free relay. Brutal torture! I wish we had a short break before and between relays.

    Updated April 12th, 2011 at 07:35 PM by The Fortress

    Swim Workouts
  19. Taper Day 12 for Y Nationals

    by , April 12th, 2011 at 01:57 PM (Year Three: The Road Back)
    Still feeling pretty yuk in the water today... While I am still hopeful that the times will be where I want for Y Nats, these last couple of days have wreaked havoc with my confidence levels. I'm trying not to get too worked up about it, but am not having much luck. So... I'm trying to "console" myself with thinking about the beach and focusing more on the experience of swimming at a nationals meet rather than the times themselves. Plus... I am still going to try to swim each event as if it's a relay - so my finishes are stronger into the wall. Here's hoping....

    Here's what I did today:

    400 Warm-Up
    12 x 50 Free on 1:00, descend each group of four
    1 x 200 Kick (w/ fins) on 4:00
    8 x 25 Kick Fast on :40
    8 x 50 Free on 1:30 (odd: fast through turn, easy rest; even: build to turn, fast for the rest - idea: work the turn)
    1 x 400 Drill/Swim Cool-Down (did as stroke drill/free swim by 50 - 2 rounds each stroke)
    Total Yards - 2200

    On the plus side, I'm starting to hit my turns well fairly consistently and coming off the walls with something that kind of resembles speed. So, I've got that going for me anyway.

    I checked the heat sheets for my events at Y Nats and I'm pretty much seeded close to the bottom of my age group, but that was to be expected. I know it sounds stupid, but they are supposed to (according to the meet letter anyway) give out medals through 8th place at Y Nats and I'd really like to come home with a medal. Crazy? Maybe. Childish? Probably. But, it would still be really cool - and my kids would be impressed. . I guess only time will tell.

    Two days until I board the plane....
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout -04/13/11

    by , April 12th, 2011 at 12:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    This will be the last post until we return from the meet on Monday April 18.

    Taper/Rest workout.
    WARM UP:
    3 X 200 3:20
    2 X 100 1:40

    1 X 250
    Choice. Fins optional.

    2 X {3 X 100 2:00
    #1 moderate
    #2 build
    #3 50 moderate/50 fast

    1 X 75 easy

    4 X {start-turn-finish

    1 X 50 easy
    1 X 50 blocks
    1 X 50 easy

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts