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  1. Inspiration (July-August 2011)

    by , July 1st, 2011 at 12:00 AM (SWIMMER Editorials)
    In the May-June issue of SWIMMER I thanked the team of writers, editors and our new publishing partner for joining me in striving to bring you a top quality publication. You may have noticed that one name was conspicuously absent from that list, primarily because it would take an entire year of editorials to properly recognize him. I’ll do my best with one.

    I first met Phil Whitten when a good friend and lanemate framed the cover of the September-October 2009 issue as a gift for me, celebrating my first issue with SWIMMER. A profile of Whitten had been long scheduled for that issue and after reading over all the features, I felt strongly that he should be on the cover. Having the noted author and former editor-in-chief of Swimming World, Swimming Technique and SWIM, the precursor of SWIMMER, shaking his finger at me with a sly smile was a little intimidating, so of course I hung it right over my desk.

    My first face-to-face meeting with Whitten was later that month at the 2009 USMS convention in Chicago. My nervousness at meeting him soon disappeared as we chatted through lunch about future articles for SWIMMER. The warmly polite and unassuming man I dined with couldn’t possibly be the same lauded journalist and “voice for the sport” that turned the swimming world on end in 1994 in a multipronged assault on the Chinese national swim team after they showed up for World Championships bulked up on steroids. Using his media savvy and any platform he could scale, Whitten cried foul, initially a lone voice in a sea of apathy and nonbelief. Eventually, his allegations were proven and one of the benefits of his tenacity was the formation of the World Anti-Doping Agency.

    Whitten is also a hero in the college swimming world. During a time when men’s college swim teams were being cut down with scythes sharpened with a misinterpretation of Title IX, he wrote a manual titled, “How to Save Your College Swim Team,” and helped many teams avoid the knife. P.H. Mullen, the author of “Gold in the Water,” wrote extensively about Whitten’s accomplishments in a 2005 article for Swimming World, which is available at

    Editorial accomplishments and superhero status aside, Whitten writes a mean article. His knowledge, skill and dry humor make his pieces must-reads. In the past two years, he has contributed articles on a variety of subjects. In 2010, we were excited to publish new research from Dr. Stephen Blair on the mortality rate of swimmers compared to runners, walkers and sedentary males. Whitten was there to make sense of the research and present it succinctly.

    Never one to shy away from controversial topics, he has written about aerobic and hypoxic training in Masters swimming, the Aquatic Ape Theory and legal doping. He is currently working on another doping article, still timely for anyone interested in sports, as we see athletes disgraced on a regular basis.

    I am eager to see what he comes up with next.

    Whitten’s wagging finger still hovers over my desk as a daily reminder that integrity, ethical journalism and compelling content are expected and should be delivered to the reader with each and every issue.

    Updated July 1st, 2014 at 10:52 AM by Editor

    Staff Blogs
  2. Day 5 of the Return

    by , June 30th, 2011 at 10:57 PM (Elise's Fitness Fun)
    O.k. I will swim tomorrow so that I have a reason to have a blog on the USMS website. Can't decide where yet, but I will do it!

    Today, hit the weight room this afternoon. Encouraged by the progress on legs. If I can do 300 x 4 on the leg press before the end of 2011, I will be psyched. Do not know if that is realistic, but will see how it goes. Anyway, here is the workout I did:

    Leg press: warm-up set of 130 x 10, then 170 x 8, 190 x 6, 210 x 4

    Calf-raise machine: 2 sets of 65 x 10

    Bench press: warm-up set of bar x 10, then 75 x 8, 85 x 6, 95 x 4

    Lat hi-row: 90 x 10, 110 x 8, 120 x 6, 130 x 4

    Triceps press: 2 sets of 40 x 10

    Hammer curls: 2 sets of 10 x 15

    Leg raises: 2 sets of 25

    Back extensions: 2 sets of 25

    Three hours later, did an easy 2 mile run with son. We went at about a 10 minute/mile pace.
  3. Thu Jun 30th, 2011

    by , June 30th, 2011 at 04:12 PM (Ande's Swimming Blog)
    Thu Jun 30th, 2011 LCM

    weighed 218

    Entered LCM Zones yesterday
    400 IM & 5 events each day
    including 100 & 200 br

    wondering how much to rest for the relay on Sunday vs train hard in fast Friday

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool LCM
    6:00 - 7:30 dove at 6:02
    wore FS PRO jammer
    swam with Chris, Tyler Todd, Ned &
    beside Larry & Jim

    3 x 250 fr 50 k

    Main SET: LCM

    4 x 200 fr on 4:00 best ave
    went 2:32, 2:28, 2:24, 2:20

    400 easy

    4 x 100 k best ave on 2:30
    went 1:32, 1:28, 1:26, 1:19

    200 easy

    assigned 4 x 150
    did 4 x 50


    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
  4. Sarasota Y Sharks Masters 5:30 AM Workout -07/01/11

    by , June 30th, 2011 at 12:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 300 5:15
    2 X 200 3:30
    4 X 100 descend 1-4 1:45

    1 X 200 kick 5:00
    10 X 50 kick 1:20
    Evens: build to fast
    1 X 100 swim

    1 X 400 6:00
    4 X 100 1:40 1:35 1:30
    Three rounds.
    Interval on 100's: Round 1 left, 2 middle, 3 right.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  5. 150 variations

    I had a nice workout this morning with Team New York. Here’s how it went:

    1000 scy warmup (500 FR every 4th length kick, 50 fl, 100 bk, 150 br, 200 IM)

    5 x 150, odds FR @ 2:25, evens (25 fl / 25 br / 100 bk) @ 2:40

    5 x 150 (100 swim / 5 sec / 50 kick fast) @ 2:45 [held 2:05s on these]

    5 x 150 @ 2:40, odds IM-no-free, evens BK [played around with different pacing on these]

    5 x 150 FR @ 2:45, desc. 1-5 [I set out to descend by 5 seconds on each one, from 2:10 to 1:50. I actually went 2:11—2:05—1:57—1:53—1:46.]

    300 warmdown

    I swam this workout down a couple lanes from where I usually swim—it was crowded in the faster lanes, and like at many masters teams, folks at this practice tend to be attached to their usual lanes and unwilling to redistribute themselves much. Since I swim happily pretty much anywhere, I ducked under a couple of lane ropes, and that worked out well for me--I enjoyed having an uncrowded lane, getting some extra rest, and being able to swim a bit faster.

    A bunch of my TNYA teammates are leaving next week for IGLA championships in Hawaii. I’m a little sad not to be joining them, but I’ll be watching for their results online and cheering them on from afar. I’ve seen how hard some of my teammates have been training, and know they’ll have some great swims! Go TNYA!
  6. Thursday, 6/30/11

    by , June 30th, 2011 at 11:43 AM (A comfort swimmer's guide to easy swimming)
    Warm up
    300 choice
    - did 150 free/150 back

    #1: 3 x (25 free fist/25scull/50 free)
    - did these wth snorkel
    #2: 3 x (50 kick/50 free) ds
    - kicked on back

    Main Set
    3 x (1 x 250, 2 x 100, 3 x 50)
    250's/25sr; freestyle, moderate effort
    - was 3:55-4:00 on these
    100's: freestyle good effort
    1st round - 15sr
    - went 1:32, 1:35
    2nd round - 10sr
    - went 1:30, 1:34
    3rd round - 5sr
    - went 1:35, 1:37
    50's: freestyle swim recovery :05-:10 sr.
    - :50's on these

    4 x 50/20sr
    25 easy swim/25 swim fast
    - was tired and not very fast. time for 50 was around 45

    Vertical Kick
    5 min: no stopping, no breaks

    Warm down
    100 easy back

    Total: 3000 meters

    Updated July 1st, 2011 at 04:11 PM by poolraat

  7. Happy Phelpsday

    So, according to the celebrity/ gossip pages of the local paper, Michael Phelps is 26 today.

    This got me thinking, shouldn't his birthday be some kind of national holiday for swimmers?

    Think of what we could do to celebrate. Swim a bunch of laps. Eat a big breakfast. Get really high. The possibilities are endless!
    Tags: humor
  8. Thursday workout

    by , June 30th, 2011 at 09:51 AM (Pete's swim blog)
    Had some good sprints at the end of practice. Kept them all to 35-40 seconds. Went under 35 a couple times. I'm pretty confident I can break :30 from a dive with a taper.


    500 Free
    200 Kick
    200 Pull
    400 Free down / IM Back

    200 Kick
    8 x 50 IM Order
    200 Kick

    200 Pull
    4 x 100 Free down/IM Order back
    200 Pull

    200 Pull Breathe left down/Breathe right back
    100 Pull Breathe every three strokes
    8 x 50 IM Order
    100 Pull Breathe every three strokes
    200 Pull Breathe left down/Breathe right back

    200 Easy
    50 Free sprint
    200 Easy
    2 x 50 Free sprint
    200 Easy
    3 x 50 Free sprint
    200 Easy
    4 x 50 Free sprint
    200 Easy

    200 Kick - no fins
    200 Free
    200 IM Cool down

    (6000m Total)

    Updated June 30th, 2011 at 11:03 AM by pmccoy

    Swim Workouts
  9. Back tight but still felt fairly good

    by , June 30th, 2011 at 07:31 AM (Mixing it up this year)
    You know what happens when my back hurts...FLY! The crazy woman showed up today and yes it was a 500 Fly day.

    10x50@1:00 Free
    500 Fly w/fins in 8:48 not a great time but it was a relaxed swim
    500 Free kick w/fins moderate
    6x50@1:15 Fly w/paddles & fins
    200 fly kick w/board & fins
    5x100@2:00 Free sprint 15 meter mark into turn and back out to 15 meter mark rest easy. Not good but not bad sprinting.
    100 Free w/fulcrum & snorkle
    100 Free kick w/snorkle
    300 Free easy w/snorkle

    Total 3000 meters
  10. normal, whatever that is?

    by , June 30th, 2011 at 12:24 AM (Swimming, Life, and Other Stuff!)
    Tomorrow is my last day of summer school!!!! I'm totally free for 4.5 weeks!!! I need to go to bed but an evening full of excitement is keeping me hyped!
    Swimming is back to normal for me. I blew my last gnarly green snot rocket from my sinuses right before jumping in this afternoon for my workout. I totally think the lake-muck water gave me a throat/sinus/ear infection of some type. It took 7 days of couch potato-like behavior to get this crud cleaned out of my system but finally I feel enough energy for a good workout! I don't plan to do any lake training for the rest of the summer. It's just not worth it!
    My workouts yesterday and tonight were dull, boring, slow, and unworthy of a blog post. I guess I just felt like getting on the Forum for a while and rambling on. Hopefully tomorrow night there will be a good workout to post!
  11. Wednesday, June 29, 2011 5:30pm at the Y

    by , June 29th, 2011 at 10:05 PM (Fast Food Makes for Fast Swimming!)
    Woohoo!!! Today was payday, and my last week I had 40 + 26.25 OT hours as well. Let's just say I'm very happy!! It's probably a very meager paycheck compared to what most of you all get on a normal basis, but for me, I'm thrilled!!! I'm just hoping for more like this one through the end of August! Sometimes it's worth it to miss out on swimming once in a while!

    Tonight's swim (50 minutes)

    300 Free
    200 Free Pull
    200 IM
    6 x 50 Kick @ 1:00


    200, 150, 100, 50 Free @ 1:30 base right into:

    200, 150, 100, 50 Free @ 1:20 base right into:

    200, 150, 100, 50 Free Pull @ 1:10 base
    (this last time thru was tough, the last 500 of a 1500 set, and with the limited swimming I've done I was quite winded)

    16 x 25
    odds Free @ :30
    evens Fly @ :20

    100 EZ
    3000 Yards
  12. Days 3 and 4 of the Return

    by , June 29th, 2011 at 09:41 PM (Elise's Fitness Fun)
    The weather kept me out of the pool yesterday, but was able to get in a three mile run/walk yesterday evening.

    Today, did a moderate bike ride of 12 miles. Moderate pace on my own, averaging 17.5 mph.
  13. Wed. 6/29/11

    Finally after about a month of feeling bad in the water I felt pretty good tonight. I have had one shoulder bothering me a little especially while swimming freestyle. Tonight was different though. I was back to my old self.

    Tonight we used a lot of toys and mixed in some stroke work with it. The intervals allowed for some high quality swims. I love a workout that has has you switching between strokes, kicking, and pulling.

    300 swim
    200 pull
    100 fly kick

    20 x 25 w/10
    odds w/dolphin kick
    evens w/flutter kick

    8 x 125 @ 2:15 (90%)
    75 free/50 stroke
    odds back
    evens breast

    20 x 50 pull (increase effort through set)
    1-5 @ 45
    6-15 @ 50
    16-20 @ 55
    I went bouy only

    Swim w/fins 5 x 100 (25 kick/25 swim) @1:40
    odds went back
    evens free

    100 EZ

    400 pull @ 5:00
    used paddles but should not have

    4 x 100 stroke @ 1:45 (90%)
    evens went back
    odds went breast

    100 w/d


    Plan on doing a short swim in the morning if I can shake my tail out of bed. I need to take advantage of not having to take the kids to school for the remainder of the summer with some extended workout time in the morning.
  14. Wednesday, 6/29/11

    by , June 29th, 2011 at 04:28 PM (A comfort swimmer's guide to easy swimming)
    Since I felt so lousy on Monday, I didn't swim yesterday since I felt like another rest day was needed. Must have been what the doctor ordered because I felt GREAT today.


    Warm up (500)
    200 swim, 100 kick, 100 drill/swim, 100 pull/scull by 25's

    Main Set (2000)
    500 free/8:15, went 7:45
    4 x 50 free/1:00 @ 80%, free-went 43-45

    400 free/6:30, went 6:15
    3 x 50 choice/1:05 @ 85%, back-went 50± on all

    300 free/5:00, went 4:45
    2 x 50 free/1:00 @90%, went 39, 40

    200 free/3:30, went 3:07
    1 x 50 choice/1:00 @60%, free-went 50

    100 free @ 100%, went 1:23

    rest 60 sec

    Pull (300)
    300 pull max DPS, with buoy and big paddles, was going 14-15 SPL

    Warm down 100 easy

    Total: 2900 meters
  15. Chowmi's favorite sets

    by , June 29th, 2011 at 03:09 PM (Chowmi's Blog)
    Huh? Well, I guess i'll know if i'm actually posting something when I hit enter.

    The FLOG isn't as robust at looking at past sets, so maybe this will work better.

    Skippping to the highlight sets, here are my favorite parts.

    For now......
    This summer, doing whatever the proscribed workout is, modified when necessary. Mostly in the "train to train" mode as well as sprint mode, and have limited the race mode to truly just the actual races.

    Next goal.....
    Staying in arguably the best "train to train" mode in years, and sustaining current model until 08/22/11, when the girls go back to school. Will then target 6 (up to 8) weeks of modified Rich A training (for example, 1 race day, 1 sprint day, 1 aerobic day, and 1 flex day for 4 swims per week, 1 or 2 dryland per week, and between 3-6 stretching sessions). Have banked 3 or 4 free massages so will also incorporate those for that period. Don't want to waste those freebies in case Massage Envy goes out of biz before then.

    Last Friday
    SCM 50/100/150/200 x 2 45 base. I swam all over Ross's feet. I felt guilty about that, but sometimes you just miscalculate so I took one for the lane on the next one....
    challenge part: 1 time thru on the 40 base
    I led the lane! I did the entire set! Busted my guts so no one could draft! What a whooper!

    Nothing Saturday => oops totally forgot I stopped by the LCM meet and did the 400 free! That was fun!

    Sunday sprint day
    Was more like strong pace day
    Main bits:
    LCM 8 x 50 (variables); 1/2 easy/fast; fast/easy, all fast, all easy
    6 x 100 2 easy 1 hard on 2 mins; modified this as 2 x 50 easy, 1 hard fly on the same intervals. Mostly to see the Truth of a 100 LCM fly. I never cheat on fly.
    1 fast 50 fly at the end from a push
    Took a 15 minute walk, and did my Vasa since we'll be gone for the rest of the week.

    Monday nothing

    SCM 4 x 200 1st and last 25 stroke (fly)
    Next set was same thing, 1st and last 50 stroke on same interval; modified as 2 x 50 fly fast with an easy 50 free in between on the same total interval; this worked out well, Bobby P led and did all free, another guy did 50 back/100 free/50 back, and I "skipped" one middle 50 free.

    Last set 3 x 100 descend on 2 minutes; modified as 1 easy free, 1 all out 100 fly; me first, Bobby on the last 100. Amazing how you have just that extra umph when someone is cheering for you. Push time 1:12 on coach Jim & Bobby's count.

    Wednesday, today -nothing.

    Next up: Colorado vacation! Probably just goof around in the gym and do whatever machines there are, and swim 25's easy/kick. Not one for busting my lungs in high altitude training.

    I'll be back on next Wed night, so probably one workout before...Will have a race on Sat/Sun of next weekend. Will be 6th 50 free 'o the season.

    Updated June 29th, 2011 at 04:35 PM by chowmi

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

    by , June 29th, 2011 at 12:52 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 400 7:00
    2 X 200 3:30
    4 X 100 1:45
    4 X 100 kick 2:15

    10 X 50 1:15
    #3-6-9 are fast. Choice.

    1 X 100 @ 85%
    1 X 100 easy
    1 X 100 @ 100%
    1 x 100 easy
    Choice. All 100's on 2:15

    1 X 200 IM 3:45
    4 X 50-1 of each- 1:15
    Three rounds, take a short break after round 2.


    2 X 600 free 9:00
    Negative split both swims

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  17. Wed Jun 29th, 2011

    by , June 29th, 2011 at 12:08 PM (Ande's Swimming Blog)
    Wed Jun 29th, 2011 LCM

    weighed 220 after practice

    Mon double

    Tue skipped, didn't sleep well Mon night Tue morn so I slept in instead of getting up at 5:15 with not much

    Tyler asked me to swim on a
    4 x 100 free relay this Sunday with
    him, Mike Varozza, & Chris Eckerman so I'm going to rest a little & probably shave, time to focus on strength & speed

    Entered LCM Zones Today
    400 IM & 5 events each day
    including 100 & 200 br

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool LCM
    6:00 - 7:30 dove at 6:02
    wore FS PRO jammer
    swam with James, Tyler, Nate, Kelly, & Todd who turned 42 today
    beside Larry

    400 300 200 100

    Main SET: LCM

    2 rounds of
    400 fr 30 sec rest
    300 IM 30 sec rest
    200 fr 30 sec rest
    100 IM 30 sec rest
    8 x 50 k on 55
    50 done 12.5 fast 37.5 easy
    50 with 3 breaths

    R1 4, 3, 2, 1 at 70% effort
    went 5:11 on 4 & 2:34 on 2

    R2 4, 3, 2, 1 at 80% effort
    went =4:56 on 4 & 2:23 on 2
    swam strong but didn't work it

    3 x (150 easy, 50 build, desc)


    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
  18. Sprint stroke day

    This morning I swam on my own at the Y. I arrived just as my workout partner from yesterday was finishing up. I laughed when I saw that she was doing one of our wacky 500s from yesterday again (the one where laps that are multiples of 3, 4, and 7 are all different strokes). She said she really liked it. I feel like I’ve done my part to corrupt a die-hard distance freestyler, if only just a little bit!

    Here’s what I did:

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

    1 x 50 (25 build BR kick, 25 easy FR)
    3 x 50 done as (25 build FR w/ last 2-3 strokes sprint BK, FAP back-to-breast turn, 15y sprint BR, 10y easy free)
    1 x 50 easy FR

    1 x 50 (25 build BK kick, 25 easy FR)
    3 x 50 done as (25 build FR w/ last 2 strokes sprint FL, FAP fly-to-back turn, 15y sprint BK, 10y easy free)
    1 x 50 easy BK

    1 x 50 (25 build FL kick, 25 easy FR)
    6 x 25, odds easy FR, evens sprint FL
    1 x 50 easy FR

    1 x 50 (25 build FR kick, 25 easy FR)
    2 x 50 (25 build FR w/ last 2 strokes sprint BR, FAP breast-to-free turn, 15y sprint FR, 10y easy free)
    2 x 25, odd easy FR, even sprint FR
    50 easy FR

    1000 pull, done as (250 fr / 50 bk / 200 fr / 50 bk / 150 fr / 50 bk / 100 fr / 50 bk / 50 fr / 50 bk), build speed throughout 1000

    400 skps warmdown

    The sprinting felt really good (good-pleasurable, not necessarily good-competent). I was just planning to do some fast breaststroke work today, but I liked the little sprint set that I came up with so much I cycled it through all the strokes.

    I’ve been testing out a new pair of goggles, which I got for their looks as much as anything:

    They’re not perfect—the nose piece touches my nose a little too much, and the strap is hard to adjust—but I really like the checkered frames so I keep wearing them. The lenses are also very clear, so far. Plus making me smile when I put them on counts for something! I might change the strap so it's a different color, if I can find one I like that fits. Or maybe I'll just ink polka-dots on it!
  19. Wednesday Workout

    by , June 29th, 2011 at 09:07 AM (Pete's swim blog)
    Did a little dryland last night. Going to try that 3 nights a week over the next 2 weeks. Probably started too late. Made some suggested changes to my breast stroke pull. It feels better but I'm using different muscles. Should be able to adapt before I taper.


    700 warm up

    100 Free down/Fly back
    200 Kick
    100 Free down/Back back
    200 Kick
    100 Free down/Breast back
    200 Kick
    100 Free
    100 Easy

    200 Free down/Fly back
    400 Pull (Breathe left/right/alternate)
    200 Free down/Back back
    400 Pull (Breathe left/right/alternate)
    200 Free down/Breast back
    400 Pull (Breathe left/right/alternate)
    200 Free

    2 x 100 - 2:00 Free down/Breast back
    2 x 100 - 2:00 Breast
    2 x 100 - 2:00 Free down/Breast back
    2 x 100 - 2:00 Breast

    200 Easy

    400 Free
    100 Kick breast - no board
    3 x 200 IM

    200 IM Easy - cool down

    (6100m Total)
    Swim Workouts
  20. Not a bad swim today

    by , June 29th, 2011 at 07:41 AM (Mixing it up this year)
    Felt much stronger than normal. I also used alot of pillows last night to try and prop up my legs and relax my right arm/elbow and just try not to wake up quite as stiff as I usually do.

    1000 Free by 200 s/p/s/k/s
    10x100@1:45 Free w/paddles & bouy went 1:35, 1:32, 1:31, 1:31, 1:31, 1:31, 1:30, 1:31, 1:31, 1:31 which is the best I have done in a long time
    10x50@2:00 Free kick w/snorkle this was slow to start but got faster was only able to get down to 1:21 on these toward the end at the beginning I was only able to do 1:45 that stinks
    500 Free easy w/snorkle and good head position

    Total 3000 meters