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  1. Swim w/my Ilk, Tuesday, June 7

    by , June 7th, 2011 at 05:51 PM (The FAF AFAP Digest)
    Swim/LCM @ Rockville:

    Warm up:

    600 various

    10 x 50
    odds = 25 drill + 25 swim
    evens = 25 kick + 25 swim

    Main Sets:
    -- used fins

    10 x 50 back kick
    odds = fast SDK to 25 + 25 easy kick
    evens = easy SDK to 25 + 25 fast kick

    4 x through tempo swim:
    2 x 50 back
    1 x 100 back

    100 EZ

    2 x (fast 50 fly + easy 50)
    1 x (50 fly @ 100 pace & 100 breathing + 50 EZ

    Total: 2800 m



    Journeyed to MD again today. This time to the outdoor LCM pool in Rockville MD (only 25 minutes). Met up with Julie Roddin and Susan Williams. Julie brought me Luna bars. Julie swam with Susan and I during warm up, and then wisely ditched us for her Bay buddies who seem like they can swim forever. I swam the main sets with Susan who, as many may know, has mad skillz at back and SDK. Wow, pretty cool swimming with someone my own kind and my own speed! Susan loves the alpha fins. I keep forgetting that I own these and should probably try them for swimming (not kicking). There was no pace clock. Susan and I took a fair bit of rest on the main sets. I suck at long course, so I'm feeling pretty tired after that.

    I pulled my blog a couple days ago after all the nastiness and moral superiority posturing on the sandbag thread. I personally don't care whether swimmers manipulate their seed times for any reason. And I do love a fiesty forum with a lot of debate. But I don't need to be called an immoral cheater by the likes of Stillwater, et al. And having spoken to more women on FB, they feel the same way I do about mixed gender meets. What a shocker! Friends persuaded me to take my blog (always bereft of that crap) off invisible. Hopefully, everyone can stick to making fun of my workouts or my fins or my height or whatever else you can think of.
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout -06/08/11

    by , June 7th, 2011 at 04:05 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 250 4:30 4:15
    1 X 150 2:45 2:30
    3 X 100 2:00 1:45
    Twice. Round 1 intervals left, 2 right.

    10 X 50 free 1:20
    Alternate easy-build-fast by 50. #10 is easy

    1 X 200 kick 5:00
    2 X 100 kick 2:30
    1 X 100 easy swim -

    4 X 50 moderate 1:15
    1 X 100 @ race pace from the blocks
    1 X 100 easy swim -

    6 X 150 free 2:40
    each 50 within the 150 faster

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  3. Back to SCY

    by , June 7th, 2011 at 03:09 PM (Year Three: The Road Back)
    For whatever reason, the pool that was set as LCM yesterday was SCY today. That has me wondering what it will be set up as tomorrow. The nice thing about LCM is that I don't get lapped nearly as quickly as I do in SCY. But... that is another story. I am still trying to recover my legs after the NFL Training Camp challenge, but haven't seen any real progress yet. It's a bit disheartening in the pool for two reasons: 1) I seem to have lost all of my speed and 2) it's highly noticeable with the group I'm swimming with now. At the Y, I was "fast" - compared to the everyday noodler that shared the pool. Now, even though I'm managing to hold a 1:30 pace over 800 yards, I was lapped by everyone in my lane by 500 yards (they were swimming a 1:15-1:20 pace) and I was almost the very last of about 30 swimmers to complete the 800 yards. Talk about going from night to day. But... I do realize that this is the place I need to train in order to get faster and faster. And, the workouts are more intense in this group - no extra minutes of rest, etc. It will make me better... it will just take a little time and a tougher skin. But... I did hang in there today and complete the entire 800 instead of stopping when everyone else was. Guess there's some good in that - mental toughness and all. So... It's time to begin celebrating the little things.... until I find the big things again.

    Here's what we did today:

    300 Warm-Up
    8 x 50 Drill/Swim on 1:00
    2 sets:
    - 1 x 800 on 14:00 (1st free, 2nd kick)
    - 1 x 400 on 7:00 (1st free, 2nd kick)
    - 1 x 200 on 3:30 (both free)
    400 Pull Cool-Down
    Total Yards - 3900

    Since the kids are off school and it's 90+ degrees out right now, we're going to head off to the pool and cool down. At least the air conditioning guy was here last week and fixed our no-longer-on-the-blink air conditioner. YAY!

    Anyhoo, enjoy your swims today and stay cool!
    Swim Workouts
  4. Tuesday, June 7, 2011 5:15am

    by , June 7th, 2011 at 12:24 PM (Fast Food Makes for Fast Swimming!)
    Little bit sore today, mainly in the lower back. Must've done something at work with all the climbing up and over/under conveyors and such fixin' stuff.

    Took it easy today, probably will double tonight if all goes well.

    3 x 200 Free :10 rest
    1 x 200 Fly single arm 3/3 EZ
    1 x 100 Kick on back
    1 x 100 Free

    12 x 100 Free @ 1:20 (held 1:13ish)

    10 x 50 Free @ :40 (held :33/:34)
    2700 Yards
  5. Tue Jun 7th, 2011 LCM

    by , June 7th, 2011 at 11:25 AM (Ande's Swimming Blog)
    Tue Jun 7th, 2011 LCM

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool LCM
    6:00 - 7:30 dove in 6:06
    wore S PRO jammer
    swam with Nate B, Nate O, Chris, Todd, Tyler, & Ned beside Larry, Sharon, Pat & Jim

    went around 800

    Main SET: LCM

    12 x 150 on 2:15 desc 1 - 3
    R1 100 fr 50 fl
    R2 100 fr 50 bk
    R3 100 fr 50 br
    R4 100 fr 50 k

    assigned 3 x 400 with fins
    Did: no fins, 3 x (250, skip 100, 50 strong)

    assigned: 1000 pull neg split
    1st 500, swam smooth,
    arms hurt so around 250,
    I rested some, & skipped around a 50
    after the first 500,
    everyone in our lane bailed but me and Todd
    We rested a minute
    2nd 500
    wanted to go pretty fast
    Todd went 1st with his big blue oars (huge paddles), I went 2nd, 5 sec behind & stayed with him
    went 6:05
    ave 1:13.0

    150 easy

    50 fr fast
    went 26


    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
  6. Solo long-course workout

    This morning I swam solo at Riverbank. Three of my teammates from TNYA were there as well—the pool we usually practice in on Tuesday and Thursday mornings is closed for repairs—but we each did our own thing. It was nice to have friends to talk with during breaks between sets, especially since I was feeling more lackadaisical than focused this morning. If our regular pool ends up being closed for longer than anticipated, we’ll probably get better organized and actually do sets together—that would be fun.

    My goals today were to get in a bit of sprinting, do some kicking to flush out the soreness in my legs (from ballet last night), and work on left-sided breathing. Here’s what I did:

    1000 lcm warmup (200s, 200k, 200p, 400 IM d/s by 50)

    8 x 150 @ :20 rest,
    1-4 FR / ST / FR (ST = IM order),
    5-8 FR / K / FR (kick = IM order)

    4 x 200 FR, bilateral breathing
    1st = pull w/ paddles, 2nd = pull barehanded, 3rd = pull w/just 1 paddle (switched hands at 100); 4th = swim
    [I noticed when swimming in the ocean last weekend that I seemed to lift my head higher when breathing on my left side than my right. I confirmed that in the pool today—just one eye of my goggles is out of the water when I right-breath, but both clear the water on my left. I think I’m more comfortable with part of my mouth being underwater when breathing on the right. I worked on doing that more on my left side, instead of trying to lift my whole head clear of the water every time I took a breathe that way.]

    A touch of v-axis sprinting
    8 x 50, odds = 30m build to all-out + 20m easy, evens = 30m perfect stroke w/ 6-beat kick + 20m easy
    [I did 1-4 FR and 5-8 BK. On the sprinty parts I focused on establishing power then adding turnover.]

    200 IM kick, building each 50 as dramatically as possible

    800 IM alternating kick/swim by 100s [I used fins on all the FL and on the BK kick and stretched everything out to make this a nice relaxing warmdown.]
  7. Tuesday workout

    by , June 7th, 2011 at 09:43 AM (Pete's swim blog)
    Must have counted wrong this morning. Thought I had done 5200 but when I wrote it all down, I'm 600 short. Pushed through this one pretty hard. Dave led the lane which meant rest breaks were few and far between.


    Warm Up
    200 Free / 200 Kick / 200 Free
    4 x 100 Breathe Right/Alternate/Left/Alternate

    200 IM Drill
    200 Pull
    200 IM

    4 x 150 100 Free/50 IM order
    4 x 100 Kick
    4 x 150 100 Free Easy/50 Free Hard

    3 times through
    * 200 Pull
    * 4 x 50 Free down/Hard Stroke back

    200 Cool Down

    (4600m Total)
    Swim Workouts
  8. Summertime!

    by , June 7th, 2011 at 08:30 AM (Workout Swimmer)
    Yesterday was the first day of the summer schedule, so all the kids were there looking sleepy at 5:30am - Terry chewed their behinds out several times, costing me valuable swim time - but that's the price you pay for swimming with the kids, I suppose. I needed the rest anyways, he had us doing so much stupid butterfly! So on MWF now I'll be swimming with the Seniors, and on T/Th I'll swim on my own because they do drylands until about 6:30 & I have to get out at 7 am or 5 'til to make it to work on time.

    600 stroke/free
    600 pull no paddles
    300 kick no fins
    20 x 50 in groups of 4; first 4 descend 1-3 hold 4 on :50 then 1:00 for #4, 4th set was breast on the 1:05/1:15, last set free again
    3 x 100 free on 1:30 pull
    300 free
    3 x 100 free on 1:30 pull
    300 free
    3 x 100 free on 1:30 swim
    100 easy stroke/free

    TotaL: 4200 LCM

    Talked to Terry at the end about the upcoming meet this weekend in Sarasota, to ask how to rest properly - it's been so long since I swam in a meet really (I don't think the Atlanta one really counts) & I have to leave work at 11am to get to Sarasota by 5, warm-up & do the 800 - which used to be my baby, but I'm not sure how grumpy my baby will be feeling!! Anyways, he told me to swim normal thru Wed, then do about 1/2 of what I normally would do on a Tues, and then just an easy warm-up on Friday morning -- so that means I guess about 2000/2500 on Thurs & an easy 1500 on Friday -- I know I always do better in competition if I've had at least a bit of a brisk workout in the morning - whether its swimming or tennis. Just don't want to taper myself out of the stupid meet - don't have much to taper from, anyways, and besides, that's the curse/blessing of being a "distance" swimmer!
  9. Realy Slow and Sluggish today

    by , June 7th, 2011 at 07:39 AM (Mixing it up this year)
    My muscles are all tight and just not wanting to move.

    10x100@2:00 Free
    500 Free kick w/fins rotate with hips to get to breath
    5x200@4:00 Free w/paddles & snorkle and 4 beat kick
    400 Free kick w/fins moderate pace
    100 Free easy (this actually hurt as I had stiffened up using the kickboard)

    Total 3000 meters
  10. More dryland nonsense

    by , June 6th, 2011 at 10:04 PM (Dan's hobby/obsession)
    Yep, I couldn't stay away. this lurker was going berserker...

    I've been swimming 3-4 times a week to keep my stroke, but falling quite a bit off the pace needed to hit 1,000,000yds by 12/31/11. I'm sure I don't sprint for beans anymore.

    But my main focus for the past few weeks has been prepping for the dreaded marathon. I'm happy to say that's over, but I still don't have any decent swim events planned for quite a while, so I'll probably keep slacking in the water.

    As far as the marathon goes. I finished with a 3:24:49 which was a good run and, I found out this morning, is a Boston Marathon qualifying time because I have a birthday that moved my Q time from 3:20 to 3:30.

    So now I get to choose between Boston & Greensboro next spring. (or neither and catch a plane to Hawaii with the family during spring break)

    & now back to lurking...
  11. Thumb on the mend

    by , June 6th, 2011 at 05:31 PM (Swimming, Life, and Other Stuff!)
    I squeezed a quick workout in after summer school but right before a Dr. Appointment @ Carmel Aquatic Center:
    **500 Free
    4 X 125 Free @ 2:20
    10 X 50 Kick @ :55 (with fins)
    **400 Free
    4 X 100 IM @ 2:00
    8 X 50 Free @ :50
    **300 Free
    4 X 75 Free @ 1:20
    **I had to stop, rinse and run to get to the Dr. on time! I planned to descend and repeat the above pattern for a total of 4,500. Didn't have time so I settled w/ 3,300 scy.

    I've been on anti-biotics the last couple days. My beautiful kitty "Cris" is getting old and developing massive mats of fur in her coat due to lack of self grooming. I had the poor dear on my lap and was trying to manipulate some of the mats out when she freaked and bit clear through the meat of my thumb!!! I let it bleed and ran water over it awhile hoping to flush all the germs out (hahaha). The next morning I woke up with a thumb 3X the normal size. By the time 1/2 day summer school ended the thumb was throbbing like my heart after a 50 fly! I called the Doc and ended up getting some good anti-biotics. The thing cleared up in 2 days. I still followed up today with Doc; I don't want to end up with some queer cat fever!!
    The below attachment is a pic of my pretty Cris. I have a feeling this 16 year old cat may not be around much longer; sad but true.
    Have a great summer-sizzly evening!
    Attached Thumbnails Attached Thumbnails Click image for larger version. 

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  12. Monday, June 6

    by , June 6th, 2011 at 04:16 PM (The FAF AFAP Digest)

    Warm up:

    850 various

    Main Sets:

    20 x 50
    5 free w/paddles @ :50
    5 backstroke kick @ :50
    5 breast pull @ 1:00
    5 free kick @ 1:00
    -- tried snorkel. just not the toy for me.

    20 x 25
    5 back/5 belly/5 twirling/5 back

    10 x 50 @ :15 RI
    SSR drill
    25 left side/25 right side

    6 x 25 w/parachute
    odds = shooter on back
    evens burst 12.5 + cruise

    100 EZ

    Total: 3100



    Still sore from lifting with Jazzy last Friday, especially the biceps and pecs. Just did a recovery workout. Wasn't feeling inspired today.
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout -06/07/11

    by , June 6th, 2011 at 04:04 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 :50
    Two times, round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    6 X 50 kick 1:15
    1 X 100 easy swim -

    1 X 200 Alternate stroke free by 50 4:00
    1 x 100 stroke 2:15
    4 x 50 stroke 1:15
    Twice through, all choice.

    1 X 100 easy 2:00
    1 X 50 fast-blocks 2:00
    Four times

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  14. Double Mon Jun 4th, 2011 SCY

    by , June 6th, 2011 at 03:48 PM (Ande's Swimming Blog)
    Double Mon Jun 4th, 2011 SCY

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool SCY
    Noon - 1:15 dove in first
    wore FS PRO jammer
    swam with my buddy jon smiley who is back after a long break,
    beside Bob, Mark, Stan, & a few swimmers who's names I don't know

    assigned 4 x 200
    did easy 50's on 45

    Main SET: SCY

    8 x 200 on 2:45 pick a pace and hold it, get 20 to 30 sec rest
    held 2:14's & faster

    100 easy k

    8 x 100 on 1:20 pick a pace and hold it, get 10 to 15 sec rest
    held 1:04's & 5's

    100 easy k

    8 x 50 on 0:40 pick a pace and hold it, get 5 to 10 sec rest
    held 30's & 31's

    100 easy

    8 x 25 on 0:40 rest 15 or 20 sec after each one
    odds: FAST
    evens: no breath, did them SDK shooters

    50 easy

    25 fly fast


    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

    Updated June 7th, 2011 at 12:00 AM by ande

    Swim Workouts
  15. Monday, June 6 - LCM

    by , June 6th, 2011 at 11:53 AM (Year Three: The Road Back)
    Well, I came to a decision over the weekend - to swim with the IAM team through the summer at North Central with coaches on deck every day instead of at the Fishers Y with the people I've swam with for almost 2 years. ISF canceled the Fishers Y practice and there is no coach on deck. While it's the right decision for me, it still was tough. I feel like I'm letting them down somehow, even though I told the main two guys I swim with what I was doing and why - and both understood.

    So... it was with a bit of trepidation that I went to North Central this morning. I haven't swam long course (except for Saturday) and starting a new practice had me a bit nervous. CRAZY! I got to swim with people I haven't been with in a really long time and I had a blast - even though I was dropping yardage (should that be meterage?) left and right. Here's what we did:

    300 Warm-Up (should have been 400, but I was chatting....)
    8 x 100 on 2:00; odd: kick, even: free w/ fins - build first 75, last 25 easy
    4 x 500 on 10:00; odd: pull, even: free (but I kicked the last 500 - these were supposed to be 600s, but I didn't have that in me today)
    300 Cool-Down
    Total Meters (for me) - 3400

    During practice I made another decision (as I was dying during the 3rd 500 pull). I am not going to finish the 60 Day NFL Challenge. I've already gotten stronger (I see new muscles and feel the firmness), but I've lost pace in the pool. It was pretty obvious today with swimmers I was on the verge of staying with before our practices got all screwed up and I started swimming regularly at the Fishers Y. I've gained muscle, but lost speed. That I want to change. I am still planning to do dryland work, but not at the expense of continual exhaustion so the Wii is happy with me. There is a happy medium between doing nothing and what I have been doing - I just have to find it.

    Tomorrow is another long LCM practice - as the focus this entire week is on distance training. Should be interesting....

    Enjoy your swims!
    Swim Workouts
  16. Monday, June 6, 2011 5:00am

    by , June 6th, 2011 at 11:38 AM (Fast Food Makes for Fast Swimming!)
    Yep, I made it to swim again this morning, even after the 3 day weekend meet. It was a little rough, but I just took it easy to stretch out. I can't wait too long, since I do have a gridge coming up in Corvallis this weekend with a certain That Guy.


    300 Free
    200 Kick w/ board
    300 Pull
    100 Fly Drill
    100 Free

    5 x 300 @ 4:15 (held 1:10 pace)

    4 x 200 @ 3:00 (held 1:10 pace)

    3300 Yards
  17. 6/6/11 Solo Swim

    Well I started the week off by getting up a half a hour too late. I did make it to the pool and got a quick swim in. Felt really good once I woke up. Shortened my planned workout and decided to really work the stroke portions. I have been too close to the wall lately on my back turns and my legs have been scrunched up. I am blaming it on the fact that my underwater work has improved.

    300 Choice
    200 Pull
    4 x 50 @ 60 Kick Descend

    50 free
    2 x 50 bk
    100 free
    2 x 100 bk
    200 free
    200 bk
    2 x 100 free
    100 bk
    2 x 50 free
    50 bk

    100 EZ

    200 breast build

    200 w/d
  18. Mon Jun 6th, 2011 LCM tough one

    by , June 6th, 2011 at 10:18 AM (Ande's Swimming Blog)
    Mon Jun 6th, 2011 LCM

    Sunday: did not swim or lift

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool LCM
    6:00 - 7:30 dove in 6:07
    wore B70 training suit jammer
    swam with nate, Mike, chris, Brandon & James s
    beside Larry, Sharon, Kristyne, & Jim

    4 x 300, went around 800

    Main SET: LCM

    10 x 200 on 3:00 pick a pace and hold it
    before I started I though I could hold around 2:30
    went 2:33, 2:31, 2:30, 2:29, held seveal 2:28's, 2:26 on 9, & 2:24 on 10

    100 easy k

    10 x 100 on 1:30 pick a pace and hold it
    held 12's & 13's, went 1:10 on 10

    100 easy k

    10 x 100 on 0:45 pick a pace and hold it
    held 35's & 6's went 32 on #10

    150 easy

    25 strong
    25 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

    Updated June 7th, 2011 at 10:25 AM by ande

    Swim Workouts
  19. My son is doing a curious thing

    by , June 6th, 2011 at 08:53 AM (Pete's swim blog)
    I've been teaching my 7 yr old daughter and 5 yr old son how to swim over the last few weeks. I've never taught anyone how to swim but both seem to be doing fine and my patience is holding up. I've tried pretty hard to get them to do a "crawl" arm motion and both give it a try but revert back to a simultaneous arm pull. My daughter pulls outward and recovers similar to breast stroke. My son pulls down and recovers outward with his hands under water. Yesterday, he started doing a simultaneous arm recovery over water. He still flutter kicks and it is more of a 2 down/doggie paddle kind of stroke but he moves along pretty good for being 5. For now, I'm just going to let him have fun with it and see where it goes.

    Short swim today... relatively speaking. Only 4700 Meters. Kicked out by the age groupers.

    Warm up
    400 Free
    300 Kick
    200 IM
    400 Free

    200 Kick
    4 x 50 IM Order
    200 Free
    4 x 50 Reverse IM Order
    200 Kick

    4 x 100 Pull - 1:30
    4 x 100 Down IM/Back Free
    2 x 100 Pull - 1:30
    4 x 50 IM Order
    100 Easy

    4 x 100 - 1:35
    200 Pull Back/Breast
    2 x 100 - 1:40
    4 x 50 IM Pull

    100 Cool Down

    (4700m total)
    Swim Workouts
  20. No energy today and stroke felt bad

    by , June 6th, 2011 at 07:35 AM (Mixing it up this year)
    I just had no energy today but I still tried to do a sort of sprint workout. My stroke felt bad and my kick was not good.

    I also get annoyed when I am in a set and someone resets the clock so I don't know what I swam or what my real interval should be.

    1000 Free broken 1,2,3,4,1,2,3,1,2,1@:10R
    4x50@1:15 Free kick w/snorkle held 1:10's first one I was not sure about since someone reset the clock
    6x100@2:00 Back w/paddles held 1:51's
    200 Free kick vary the depth each 25 on 25 on surface/25 just below surface/25 deep
    5x100@2:00 Free sprint 15 meters into and out of the turn held 1:43's here, stroke did not feel fast
    500 Free broken w/snorkle 4,3,2,1@:10R

    Total 3000 meters