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  1. Tired Arms 07/07/11

    by , July 7th, 2011 at 02:19 PM (Workout Swimmer)
    I need to figure out how to get some quality rest for my arms before tomorrow morning! I don't feel like I'm "working" my arms during the day, but today my arms were sorta tired or sore almost from the get-go. It was hard to go the pace I wanted to, especially since I was swimming solo, like I always do on Tues & Thurs.

    600 back/free; breast/free
    4 x 150 pull
    400 kick w/zoomers
    100 easy
    16 x 50; 4 free on :50, 4 breast on 1:10 repeat, descend 1-4 -- I was able to do this on the breast, but did not descend well on the free at all. Interesting.
    100 easy
    4 x 100 kick on 2:15
    3 x 100 pull no paddles on 1:40
    4 x 50 swim on :50
    3 x 100 pull w/paddles on 1:40
    4 x 50 paddles & zoomers on :50
    200 easy

    Total: 4000LCM

    Should have been able to get in a lot more yardage, but a) my arms were tired, b) I used the tired arms as a excuse to chat it up with people in the pool, thus wasting valuable swim time. Very High School of me!
    OMG I wish there was a magic pill to make my arms not tired & stronger overnight!
  2. Sarasota Y Sharks Masters 5:30 AM Workout -07/08/11

    by , July 7th, 2011 at 12:54 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 200 3:45 3:30
    3 X 100 2:00 1:45
    Two times. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    4 X 100 kick 2:30-alternate 25 fast/25 easy-
    1 X 100 swim

    1 X 100 easy 2:15
    1 X 50 fast 1:15
    1 X 50 easy 1:15
    1 X 50 fast 1:30
    Two times. Choice.

    1 X 400 6:00 6:00
    1 X 300 4:45 4:30
    1 X 200 3:15 3:00
    1 x 100 1:30 -
    Two rounds. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  3. Thu Jul 7th 2011 LCM

    by , July 7th, 2011 at 11:55 AM (Ande's Swimming Blog)
    Thu Jul 7th 2011 LCM

    yesterday we got a little ink about our relays.

    Zones is really close. I leave for Houston in 2 weeks.

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool
    6:00 - 7:30 dove in 6:20
    wore FS PRO legs
    swam with Tyler, Todd, & ???
    beside Brad, Larry & Jim

    assigned 1000
    did 350

    Main SET: LCM

    10 x 100 fr on 2:00 strong best ave
    dove, held 68's & 9's

    extra minute rest

    100 fr fast from a dive
    went 1:03

    200 easy

    10 x 100 fr on 2:00 strong best ave
    dove first 4 or 5
    went 66, 67, 68, 68 then pushed & held 9's & 10's

    extra 2 minutes rest

    100 fr fast from a dive
    went :59

    200 easy

    50 fly fast
    went 27

    The Sr Cir meet is this weekend at the swim center so masters have a screwy schedule. Not sure what I'm going to do.


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

    Updated July 7th, 2011 at 12:01 PM by ande

    Swim Workouts
  4. An "In the Middle" Day

    by , July 7th, 2011 at 11:52 AM (Year Three: The Road Back)
    The thought for today's workout was "in the middle". You'll soon see what Coach Kris was thinking. As for the pool, we are still in SCY until the end of the week. Here's what we did:

    400 Warm-Up
    6 x 50 Drill/Swim on 1:00
    3 sets (wore fins for last two sets):
    - 1 x 300 on 5:30 as 100 Free/50 Fly/50 Back/100 Free
    - 2 x 150 on 2:45 as 50 Free/50 Fly/50 Free
    - 4 x 75 on 1:30 as 25 Free/25 Stroke/25 Free (did 2 fly, 2 back)
    400 Cool-Down
    Total Yards - 3800

    Well, so much for my "doing as much as possible stroke without fins" effort. Actually to be honest, I felt lousy after the first rounds and really and truly wanted to climb out of the pool. Putting on my fins was my justification for staying IN the water. So, when I look at it that way.... .

    I'm trying to still get my swimming in without damaging my shoulder any further. When I first started, I got paddles (love toys and all) and used them too much on a bad free technique. I've had shoulder issues off and on since then. Typically, if I can do some weights on my Total Gym 3x/ week or so, I've been all right. I just recently went back to using paddles - and love it because I can feel the catch better which translates to when I'm swimming without paddles too. Duh... however, this week I did a 500 pull w/ paddles one day and 3 x 200 pull w/ paddles the next day. All in all, way too much pulling with paddles for my shoulder to take, so I'm off the paddles for anything over a 200 - and definitely off for any pain. Guess we're back to only using paddles marginally until I'm feeling 100% again.

    I'm hoping tennis tonight won't be too much of a strain (but if you've seen me play tennis, you know that's not too likely ). But.. it will be blazingly hot still, so the "down as much water as possible" fest has begun.

    Enjoy your swims and stay cool!
    Swim Workouts
  5. Short scy day

    by , July 7th, 2011 at 09:07 AM (Pete's swim blog)
    City meet has taken over. Short workout. Feels like I got a big rest today. Will probably try to swim some tonight or do some running. I miss long course. Should get that back on Monday.


    300 Free
    200 Breast
    300 Free
    200 Back

    100 Free
    4 x 50 Fly - 1:00 Drill down/Swim back

    100 Free
    4 x 75 Fly Kick/Drill/Swim
    200 Free
    4 x 50 Back
    300 Free
    4 x 50 Breast

    200 Kick w/ Fins
    4 x 25 sprint w/Fins
    200 Kick w/ Fins - no board
    4 x 25 sprint w/Fins
    200 Kick w/ Fins
    4 x 25 sprint w/Fins

    200 Pull Breathe Left
    200 Neg Split
    200 Pull Breathe Right
    2 x 100 Neg. Split
    200 Pull Breathe every 3/5/3/5/3/5/3/7
    8 x 25 - 1:00 Sprint choice from dive

    200 IM Easy Cool down

    (4900 Total)
    Swim Workouts
  6. Much better day today

    by , July 7th, 2011 at 07:35 AM (Mixing it up this year)
    I actually had good energy today but still dealing with the elbow and lower back issues.

    This is the first time in a long time my distance set was were it needs to be.

    1000 Free broken 1,2,3,4,1,2,3,1,2,1@:10R
    4x50@:10R Free kick w/snorkle
    500 Free kick w/fins every 3rd 25 FAST
    10x100@1:45 Free w/paddles & bouy went 1:31, 1:30, 1:30, 1:29, 1:29, 1:28, 1:27, 1:27, 1:27, 1:27 (this was only going to be 6x100 but since I was on pace I upped the amount)
    300 Free EASY w/snorkle

    Total 3000 meters
  7. Wednesday, July 6, 2011 800 IM timed

    by , July 6th, 2011 at 10:32 PM (Fast Food Makes for Fast Swimming!)
    Alone in lane 6 of the Y pool...lessons going on in the other half of pool.

    500 Alt (100 Free, 50 Back)
    400 Free Pull
    100 Fly Drill

    waited about 3 minutes to "psych myself up" for:

    800 IM for time (all splits are rough estimates from looking at clock during the turns)
    Fly 2:25 (2:25)
    Back 5:05 (2:40)
    Breast 8:00 (2:55)
    Free 10:17 (2:17)

    This was a little tough, especially the last half of the Fly, and the last 150 of the Free. I was honestly surprised that I did as well as I did without the training background lately.

    200 EZ
    2000 Yards
  8. Hudson River here I come!

    I had an easy solo swim at the Y this morning—I did around 2000 yards, just stretching out and playing in the water a bit. It was very relaxing and fun. When I taper for pool meets, I always try to leave my body and soul craving a little more time in the water at the end of each workout, so that it seems like such a treat when I finally get to the meet venue and get to hop in the pool there. I don’t have much experience tapering for long OW swims, but I figure that approach is as good as any. I definitely wanted to stay in a little longer this morning, but I’m guessing that will make swimming in the Hudson on Friday morning feel all the sweeter to me. At least that’s my theory!

    I leave tomorrow afternoon—I’m travelling up on the train with a couple of other NYC swimmers, and we’ll stay overnight in Saugerties. Stage 1 of the 8 Bridges swim starts around 8:30 on Friday, and there will 7 of us attempting it. We start at the Rip van Winkle Bridge, near Catskill, and will swim to the Kingston Rhinecliff Bridge---a distance of 18.3 miles. I’m pretty excited, and a little nervous.

    I was part of a little excursion to test the currents on this stage a few weeks ago—I remember both how beautiful it was, and also how long it seemed from one bridge to the next. That was maybe the first time I fully realized what I'd gotten myself into in signing up for this event, and I still feel a little overawed by the idea of swimming that far. Here’s a video of me swimming in place against the current at the bridge that marks the swim’s start. I hope I’m able to make a little more headway when we start out on Friday!

    Now back to overpacking . . . !
  9. Wed., July 6

    by , July 6th, 2011 at 09:03 PM (The FAF AFAP Digest)

    RC exercises
    flutter kicks on back on bosu, 3 x 100
    HS leg extension, 90 x 5 x 5 -- so much harder than the nautilus machine
    DB row, 45 x 4 x 10 each arm
    skull crushers, 50 x 4 x 10
    explosive leg press, 210 x 3 x 10 -- really light
    knee tuck jumps, 10
    altitude drops, 25



    Only 1 more week of weights until taper! I'll have to check my blog, but I only recall taking one week off weights since Zones in April. As usual, 3 weeks seems like a very long time. But that has worked well in the past.

    Had a very scintillating day -- renewed my license at DMV and took Mini Fort in for surgery and pampered her afterward (she doesn't like my smoothies). I didn't have time for a swim; was lucky just to get to the gym tonight for an hour. And the gym is so much more crowded at night than in the afternoon. Planning on heading to Rockville in the am for an outdoor LCM swim.

    Attached are some pics from Santa Margherita. Santa Margherita and Portofino on the Italian Riviera are breathtaking. Hardly real, right out of a movie.
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  10. Thurs June 30 - Tues July 5, 2011

    by , July 6th, 2011 at 03:47 PM (Canuck Countdown)
    Tues July 5
    Fred Broadstock Outdoor Pool (SCM)

    My first workout of the summer season, and my first outdoor practice since attending training camps in California and Florida in the early 80s! I really enjoyed it, despite the fact that the pool was rather murky after a day of public swimmers lathered in bug spray and suntan lotion. I was away at the lake for the long weekend, but the team swam in the same pool on Sunday morning (before public swimming) and the water was gin clear. The other problem is that the pool doesn't have a pace clock, so we had to guess our intervals until coach Jim arrived halfway through practice and called out our pace and intervals (he was busy coaching summer club swimmers at a different pool before that). Today, we ordered a 36" pace clock to remedy the situation.

    200 swim
    400 swim, every 4th 25 underwater
    4 x 100 swim, build into each turn

    Main Set
    6 x 50 IM rotations (i.e., 25 fly/25 back, 25 back/25 breast, 25 breast/25 free) @ :50
    100 back @ 2:00
    6 x 50 IM rotations @ :50
    2 x 100 Free @ 1:25
    100 back @ 2:00
    6 x 50 IM rotations @ :50
    4 x 100 free @ 1:25
    100 back @ 2:00
    6 x 50 IM rotations @ :50
    6 x 100 Free @ 1:25 (held 1:12)
    100 back @ 2:00

    4 x 25 kick as EZ, build, EZ, fast
    4 x 25 swim as EZ, build, EZ, fast
    4 x 25 kick as EZ, build, EZ, fast

    Total Distance = 4100 meters

    Thursday June 30
    Kinsmen Aquatic Centre
    WWU Pool (SCM)

    This was the last workout of our "regular" season. Swam 3200 meters. Don't remember most of the workout, but one set was a standout - we did a 1500 relay with 5 members per team. Each swimmer did 50s until done (6 x 50s per swimmer). I think the winning team did it in about 16:40.

    I later learned that this was the last workout to be coached by our longtime coach, Jack Ashton, who wants to spend more time with his family. I first met Jack when we were 12 years old and he was billeted at my house for a swim meet.

    Updated July 20th, 2011 at 01:30 PM by lewba

  11. Back from Breck, recovery workout!

    by , July 6th, 2011 at 03:41 PM (Chowmi's Blog)
    These blogs are great! I'm going to start hanging out here and reading everyone's blogs! Someone just PM me where there is something particularly insightful or inciteful on the forums! I will thread hijack upon request...

    We are back from Breck!

    I missed the workout today, so did a quick recovery workout on my own:

    400 warm up
    100 kick
    4 x 50 free kick w/snorkel/swim
    4 x 50 kick on back/swim
    4 x 50 pull with strap
    4 x 25 1/2 fly kick 1/2 swim with fins
    2 x 25 fly/free
    2 x 25 free
    played with my toes a few minutes. pretended to look busy but really just relaxing. had that stony eye-of-the-tiger/don't get in my lane look, but was really quite happy inside.
    4 x 25's from a dive, 1/2 fast free, 1/2 easy
    with walk-backs.
    50 easy

    Did you get your USMS magazine? There are some great human interest stories as well as another article on stretching.
  12. Sarasota Y Sharks Masters 5:30 AM Workout -07/07/11

    by , July 6th, 2011 at 03:36 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 200 3:45
    2 X 250 4:30
    2 X 100 1:45
    2 X 150 2:30

    2 X 100 kick 2:30
    8 X 50 kick 1:20
    evens: fast
    1 X 100 easy swim

    1 X 100 free easy 2:00
    1 X 100 free build 2:00
    1 X 100 free fast 2:30
    Four times through

    1 X 200 IM 4:00
    1 x 100 stroke 2:15
    Three rounds.
    100's: Round 1, fly, 2 back, 3 breast


    3 X 300 free 4:30

    WARM UP: 4 X 50 easy 1:00

    Swim Workouts
  13. Wednesday, 7/6/11

    by , July 6th, 2011 at 12:01 PM (A comfort swimmer's guide to easy swimming)
    Warm up (1000)
    400 Free
    (1 minute rest)
    200 IM - S, K,D, S
    (1 minute rest)
    4 x 100 Free/15sr ds down to 80% effort
    - swam these around 1:35->1:32 holding stroke count to 18 SPL
    Easy 200 swim

    Main Set (1000)
    5 x 200/3:30 Build - pick a different focus for each
    - went 3:15, 3:15, 3:16, 3:17, 3:08

    Pull (400)
    4 x 100/1:50 - focus on catch
    - with TYR Freestyler paddles, was going 1:32-1:33 on these

    Warm down (400)
    400 Continuous swim

    Total: 3000 meters

    Updated July 6th, 2011 at 07:20 PM by poolraat

  14. LCM to SCY - But Not in One Practice

    by , July 6th, 2011 at 11:52 AM (Year Three: The Road Back)
    Tuesday's practice, which I forgot to blog about yesterday - sorry!, was in LCM. I'll get into that shortly. Today, however, and for the rest of the week, we'll be in SCY. It's Indiana's moratorium week, i.e. high school coaches cannot have contact with their high school athletes. So, the pool won't be changed over after practice at the end of the day due to lack of swimmers..... At least we don't have to change the pool out mid-set. It should be LCM again on Saturday. YAY.

    Tuesday's swimming endeavor:
    300 Warm-Up
    8 x 50 Free on 1:00
    4 x 100 Kick on 2:15
    8 x 50 Drill/Swim on 1:05
    1 x 1500 on 27:00 (could do as straight swim or change it up a bit - I did 500 free; 500 kick/IM stroke by 50 as fly, back, breast, fly, back; 500 pull)
    200 Cool-Down
    Total Meters - 3200

    As for today, here's what we did this morning:
    350 Warm-Up
    8 x 50 Drill/Swim Free on 1:00
    3 x 100 Kick on 2:00
    16 sets (4 fly, 4 back, 4 breast, 4 free - all w/ no fins):
    - 1 x 50 Free Easy on 1:00
    - 1 x 25 Stroke FAST on :40
    3 x 200 Pull on 3:10, 1>3
    400 Cool-Down
    Total Yards - 3250

    Here's my new challenge to myself - to do as much stroke work as I reasonably can without using fins for the added boost. Since I know you're wondering, I'm defining "reasonably" as making me really tired, but still holding some semblence of proper form. Of course, that being said, we've got two stroke heavy days coming up... so we'll see how I do.

    Off to get a new cell phone after work, as my current cell phone was accidentally knocked into the toliet (clean water, whew!) one morning when I was wondering why I get up so blasted early to swim. I'm only sharing this (other than so you can all laugh at me) to let you know that should something this stupid happen to you, dry the phone off as best you can, remove the battery, and completely cover all parts with rice and be patient. It took almost 36 hours for all of my cell's functions to come back (and I must mention it wasn't a smart phone), but come back they did. Now, if this new phone can just stay dry.....

    Enjoy your swims today!
    Swim Workouts
  15. Wednesday Workout

    by , July 6th, 2011 at 09:58 AM (Pete's swim blog)
    Next couple days are up in the air since the Huntsville city meet is taking place. Brings back lots of memories. I think they are going to let the Masters in early before the city meet starts. Other swim teams appear to have been kicked out.


    400 Free
    100 Kick
    200 IM
    100 Kick
    400 Pull

    400 Free
    200 Kick down/Free back
    200 Kick w/ Fins
    4 x 50 Kick w/Fins
    100 Easy

    400 Choice Stroke down/Free back
    400 Drill down/Free back fast
    4 x 100 Pull
    4 x 50 Free
    8 x 50 IM Order
    100 Easy

    3 x 200 (Stroke/100 Free/Stroke)
    100 Easy

    4 x 50 IM - 1:00
    4 x 50 Kick - 1:15
    4 x 50 IM - 1:00
    4 x 50 IM - 1:00 Substitute one stroke w/ Kick

    200 IM Easy cool down

    (5900m Total)
    Swim Workouts
  16. Wed Jul 6th 2011 LCM

    by , July 6th, 2011 at 09:57 AM (Ande's Swimming Blog)
    Wed Jul 6th 2011 LCM

    yesterday was my son's 22nd birthday
    at a bit too much

    Zones is really close.
    I leave for Houston in 2 weeks and a day. Meet starts in 2 weeks & 2 days.

    Subscribe to Ande's Swimming Blog

    Lifted weights this morning
    just a warm up and a heavier set
    might lift again this afternoon

    Whitney Coached
    UT, main pool
    6 - 7:30 dove in 6:10
    wore FS PRO jammer
    swam with James, Chris, Tyler, Todd, Nate & Ned,
    beside Dakota

    assigned 400 300 200 100

    Main SET: LCM

    10 x 50 fl on 1:00
    odds drill
    evens strong

    400 fr 70%
    went 5:10

    8 x 50 bk br on 1:00
    odds drill
    evens strong

    300 fr 70%
    went 3:45

    6 x 50 br 1:10
    odds drill
    evens strong

    200 fr 70%
    went 2:27

    4 x 50 fr
    odds drill
    evens strong held 32's

    100 fr 70%
    went 1:11

    4 x 100 fr on 1:15 made it

    100 k easy

    assigned 4 x 100 on 1:10
    did: didn't start with group couldn't hold so I did 3 skipped 1

    50 easy

    50 fr strong
    went 27


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

    Updated July 6th, 2011 at 10:04 AM by ande

    Swim Workouts
  17. A no energy sprint attempt

    by , July 6th, 2011 at 07:31 AM (Mixing it up this year)
    Just could not seem to move. Even Coach Walt commented that my swimming looking tired. It felt like I was tired too.

    I know part of it is that I don't eat before I swim practice but I do before a meet. That is what makes the difference.

    10x100@2:00 Free
    10x50@1:30 Fly drill w/fins odds skull evens stone skipper
    500 Fly kick w/fins streamline
    5x100 from dive sprint 25's fly rest easy free
    miserable exuse for a sprint but my starts themselves looked good from what I was told

    Total 2500 meters
  18. Tuesday, 7/5/11

    by , July 5th, 2011 at 11:18 PM (A comfort swimmer's guide to easy swimming)

    Warm up (800)
    400 Free & back
    8 x 50 Choice/10sr Odds kick/Evens drill
    - did fist and 1 arm drill, back & free
    - kicked 2 with board, 2 on back

    Pull (600)
    1 x 600 Pull - 50 free/50 Bdk
    - with buoy & catch paddles

    Main Set (900)
    Swim following 2 times:
    Count strokes on free and keep even. Descend 200's
    100 Free Swim/1:45
    - 18 SPL on both went 1:35 on 1st, 1:30 on 2nd
    150 Drill - 50 Free/50 Back/3:00
    - swim tim on both was 2:45, did fist drill on both
    200 Back - Swim/4:00
    - went 3:30 on both

    Mini Set (400)
    Repeat 2x
    50 Easy Free/1:00
    50 Build Choice/1:10
    - 1st free around 45, 2nd back, around 50
    50 Easy Free/1:00
    50 Sprint Choice from push/1:10
    - 1st free around 36, 2nd back, around 41

    Warm down
    100 easy

    Total: 2800 meters
  19. Tuesday, July 5

    by , July 5th, 2011 at 09:41 PM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes:

    The class was unexpectedly packed. This make the heat much worse than usual. By the last few postures, I was somewhat nauseous. But still worthwhile! My lower back was somewhat sore (in a good, not bad, way) from yesterday's deadlift singles and yoga made it feel more limber.



    Not sure what I'll get in tomorrow. Mini Fort is having her wisdom teeth out. I'm hoping she is well enough that I can sneak off to the Terrapin Masters practice at night.

    Attached are a few pics from the ruins of Pompeii. Camera doesn't really do it justice. Nor could I really capture Mt. Vesuvius (both the destructor and preserver of Pompeii), which we visited earlier that same day.

    Off to finish watching the Tour de EPO.

    Updated July 5th, 2011 at 09:50 PM by The Fortress

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  20. Tuesday, July 5th, 2011 4:30pm

    by , July 5th, 2011 at 09:25 PM (Fast Food Makes for Fast Swimming!)
    Wow, I'm tired. I'll be sore later...

    This is my 4th swim over an eight or nine day spread...totalling not very much yardage. I'm used to 5-6 day/week system. My body will pay for it soon.
    Work is just kicking my butt. Being on your feet 11+ hours running around fixing stuff and running the cherry line is strenuous. At least the 65 hour paychecks are kind of worth it. I think...

    300 Free
    5 x 100 Free Pull @ 1:20
    200 Kick w/ board - ended up being a 100 kick with a 3 minute double leg hamstring cramp to deal with.

    Originally I was planning on doing the 800 IM for time from the discussion forums, but with the cramping I cancelled that idea really quick!!

    500 IM Drill (200 Fly, 150 Back, 100 Breast, 50 Free)
    500 Free Pull (this was "about 500"...I had to dodge 2 other lap swimmers at this point, one that was a moderate speed, and one that was "swimming".

    ~2000 Yards (maybe)

    I do have a USA-S Meet coming up here in Wenatchee this weekend (Starlight Invitational). I'm only going to swim Saturday's and Sunday's sessions. The OT at work is more valuable to me to skip out on Friday and Saturday work. I got the timeline already and don't start till 5:30pm with my first event, so I can work all day & just do a "deep tank warmup" and swim. I can't do that bad...can I???

    Saturday: 400 Free, 200 IM, 100 Fly
    Sunday: 200 Free, 100 Back, 50 Free, 200 Fly