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  1. Day 2 of the Return

    by , June 27th, 2011 at 09:03 PM (Elise's Fitness Fun)
    Got on the bike today for a little bit of "interval" work. Did 3 x 4 miles with a 1 minute recovery between each 4 mile. Did this solo on a course that is rolling hills with a gradual elevation. Hope to reverse later in the week to have a gradual decline.

    Anyway, first one was a warm-up with an average of 16.1 mph. Next one was average of 19.0 mph (nice to have a computer to push yourself to go a certain speed). Final one was average of 20.1 mph. Did a 4 mile cool-down. Total ride was 17 miles (includes recovery mileage).

    Looking forward to doing the course in reverse at the end of the week and am hoping my averages will be a little higher.

    Tomorrow hope to hit the pool.
  2. June 27, 2011

    by , June 27th, 2011 at 05:11 PM (Workout Swimmer)
    This morning the pool census was low, because there was an age group meet this weekend, and Coach gave the kids the option of coming at 5:30 or 6:30. Of course, I didn't really have an option. . .

    600 back/free
    600 pull, speedplay by 100's
    600 Reverse IM (I hate reverse IM's!)
    600 pull speedplay by 50's
    600 stroke/free w/fins
    8 x 100 kick on 2:15, descend 1-4, 5-8
    6 x 100 on 1:30 - shoulda been 12, but had to get out.

    Total: 4400 LCM

    Commentary: I am always a little bit depressed or demoralized after watching my son & my lane mates swim in a meet. Why is it that I can swim with these kids, do the same workouts, even swimming faster than them at times, yet in the meets I am so much slower? I know masters don't go much faster in meets than in practice, but seriously?
  3. Mon Jun 27th, 2011 LCM

    by , June 27th, 2011 at 04:31 PM (Ande's Swimming Blog)
    Mon Jun 27th, 2011 LCM

    weighed 220 after practice today

    Fri, doubled but didn't blog 2nd WO
    Sat swam easy & didn't blog
    Sun lifted weights

    Tyler asked me to swim on a
    4 x 100 free relay this coming Sunday with
    him, Mike Varozza, & Chris Eckerman
    so I may rest a little this week

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool LCM
    6:00 - 7:30 dove at 6:08
    wore FS PRO jammer
    swam with Mike, Chris, Tyler, Todd, Nate & ??
    beside Marcio Larry & Jim

    2 x (300, 50, 50)

    Main SET: LCM

    5 x 100 fr 70% on 1:30
    held 1:15's

    500 fr

    4 x 100 fr 75% on 1:30
    held 1:12's

    400 fr

    3 x 100 fr 80% on 1:30
    held 1:11's

    300 fr

    2 x 100 fr 90% on 1:30
    held 1:09s

    200 fr

    100 fr FAST went 1:00

    100 fr easy

    assigned 500
    did around 8 50's
    odds easy
    evens fast

    went 26 on last one

    DOUBLED today at NOON SCY, larry did too
    felt good
    dove in at 12:10

    same as this morning

    100 fr fast
    went 52

    25 fr fast at the end of practice
    went 10.0
    felt sloppy & choppy


    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 27th, 2011 at 05:24 PM by ande

    Swim Workouts
  4. Monday, 6/27/11

    by , June 27th, 2011 at 04:25 PM (A comfort swimmer's guide to easy swimming)

    I felt like crap today and was totally not motivated.

    Didn't do the workout that coach sent me. Just used it as a guide and winged it from there.

    Warm up
    400 swim - 200 kick - 200 pull/scull

    Swim Set
    8 x 100/20-30 sr Alternate free and back

    Pull/Swim Set
    4 x 300
    2 pull with buoy and paddles/20 - 30sr
    2 swim 20 - 30sr

    Total: 2800 meters
  5. Yep...It's a Monday....

    by , June 27th, 2011 at 02:42 PM (Year Three: The Road Back)
    What is it about Mondays that they always seem to behave the way they do? When I got up this morning, I learned that my younger sister spent her early am hours in the ER. She had been trying to pick vegetables out of her garden for a late night snack (I know... what WAS she thinking....veggies for a snack?! ) and ended up spearing her finger on a stake.

    Then, I got to swim practice - early, no less. I was excited because I thought I'd get the entire warm-up in. But... when I jumped into the pool, my goggles snapped. Yep... snapped. The plastic piece holding the nose piece together simply snapped. Ugh... at least I had another pair of goggles in my bag. Guess it's time to hit up Swim Outlet again.

    As for today's practice, here's what I did:

    100 Warm-Up
    4 x 100 on 2:15 Kick 1>4
    8 x 50 on 1:05 25 Drill/ 25 Swim
    8 x 50 on 1:05 Match and Descend by 2,
    8 x 25 on :35 hard/easy, easy hard by 12.5
    1 x 200 on 6:00 BROKEN 200 every 50 for 10 seconds rest. Got 2:43.
    16 x 50 on :55 PULL Descend by time 1>4, 5>8, 9>12
    400 Cool-Down
    Total Meters - 2900

    To be honest, I'm not sure whether I was happy or not with my broken 200. It felt really bad - like I had no speed at all. But... the last time I raced a 200-meter free (last July), I raced a 3:06. So.... I don't know. I just can't seem to find any speed at all. Just overall kind of frustrating - and my coach is trying to change my arm motion on my freestyle. All in all, it will be a good change, I think. I can definitely feel a much better catch when I do it her way. BUT... I can only do it slowly right now and I'm supposed to have a meet on Saturday (if it doesn't get cancelled for lack of entries). So.... .

    Those are my trials and tribulations for today. I'm off to vacuum my house - because having a clean"er" house will make me feel a bit better. Crazy, isn't it?

    If you're headed to the pool, enjoy your swims. I'll check in tomorrow.
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -06/28/11

    by , June 27th, 2011 at 02:02 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 200 3:45 3:30
    4 X 100 2:00 1:45
    Two times.

    1 X 200 kick + 100 swim

    4 X 50 -descend 1-4 to 85%- 1:15
    1 X 100 @ 100% 3:00
    Choice. Three times through.

    3 X 400 free 6:00
    Descend 1-3


    4 X 250 IM 4:45
    Cycle 100 of each stroke through the four swims.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  7. Monday, June 27, 2011 6:00am

    by , June 27th, 2011 at 10:29 AM (Fast Food Makes for Fast Swimming!)
    I didn't have to be at work super early this morning, so I was able to get into the LCM outdoor pool for 30 minutes before work, which is better than nothing. No screwing around, just got in swam and out.

    300 Free
    400 IM

    5 x 100 Free @ 1:30 (held 1:15s)

    8 x 50 (25 Free/25 Fly) @ :15 rest

    100 EZ
    1700 LC Meters
  8. Monday Workout

    by , June 27th, 2011 at 09:10 AM (Pete's swim blog)
    Up to 6000m today. Felt pretty good. We will see how good it feels at the end of the week. Had to swim with age groupers at the end of practice for the last few hundred meters. I always feel like a whale swimming with younger kids.


    300 Free
    100 Kick
    200 IM
    100 Kick
    500 Free

    100 Free
    200 IM
    300 Free
    400 Free down/IM order back

    200 Kick - Side w/ fins
    200 IM
    4 x 50 Kick - no board

    200 Kick w/ fins
    400 Indiana IM
    4 x 50 Kick - no board

    3 x 100 Pull
    3 x 100 Free down/IM Back
    6 x 100 Pull
    6 x 100 Free 1-3/4-6 descend

    2 Times through
    * 3 x 100 Free down/ Breast back descend

    200 IM cool down

    (6200m Total)
    Swim Workouts
  9. The good the bad and the ugly

    by , June 27th, 2011 at 07:38 AM (Mixing it up this year)
    The OLD lady was back trying to climb the steps this morning. I knew I was locked up on Sunday and that Monday was going to be no different. The first 500 was painful on the back. As for the elbow it was also sore but different type of sore.

    500 Free
    500 Free kick w/fins every 3rd 25 pushed as much as I could
    3x400@7:00 Free w/paddles & bouy went 6:25, 6:13, 5:59 last one was hard to maintain but I need to get my distance in before Nationals.
    3x200@4:00 fly w/fins as 50rt arm/50lt arm/50 kick/50 swim easy this was for my back only was going to try a sprint set but the back was not willing to cooperate.
    200 Free w/snorkle EASY

    Total 3000 meters
  10. Return from the couch

    by , June 26th, 2011 at 03:37 PM (Elise's Fitness Fun)
    Haven't been on a regular workout routine since early last summer. No excuses really. I did need the break though. One thing I am at least encouraged by - had a massage therapist who works exclusively with athletes tell me she could find no "issues" or tightness in my body after giving me an hour massage. I will need this nugget of encouragement as I come to realize just how out of shape I have gotten by taking it easy for one year.

    No plans or goals right now. Just want to see if I can stay consistent for two weeks. After two weeks, I might consider signing up for something.

    Today, started out a bit crazy by biking around 1 p.m. Yes, it was in the nineties, but I have a fondness for the heat and feel like I actually have gotten something done when I profusely sweat. My bike ride was just 14 miles and I only averaged 16.5 mph. I guess it is at least a start. Hoping to do weights later this afternoon and will update blog if I do.


    Did weights this afternoon. One thing that has perplexed me for some time is why I have never been able to regain the strength in my legs that I had in high school. In upper body, I am not far off at all and may even be as strong. Leg press has been way off ever since I took off three years from working out in my early twenties. In HS, on the leg press, I could do 10 reps of 300 lbs. I usually did 2 or 3 sets. Ever since the break in my early twenties, I am doing well to do 10 reps at 200 or 210. Can't figure it out. Any theories, suggestions, or ideas would be greatly appreciated.

    Leg press: 130 x 10 (warm-up), 170 x 8, 180 x 6, 200 x 4.

    Calf-raise machine: 2 sets of 55 x 10

    Squats: 2 sets of bar x 10

    Push-ups: 2 sets of 10 with Bosu ball

    Lat Hi-rows: 90 x 8, 110 x 6, 130 x 4

    Hammer curls: 2 sets of 10 x 15

    Seated Leg Raises: 2 sets of 25

    Updated June 26th, 2011 at 06:16 PM by elise526

  11. Saturday Open Water Races

    by , June 26th, 2011 at 01:11 AM (A comfort swimmer's guide to easy swimming)
    The NW Zone 1 mile Open Water Championship was in Caldwell Idaho this morning. Was a beautiful day though a bit chilly in the morning.
    The 1 mile swim went well and the water was perfect, around 72° and calm. I finished 1st in my age group as I was the only one. Swim time was 26:54. This is about a minute faster than the last time I did an open water mile. And I finished feeling like I could have just kept on going at that pace. Which is probably good because about a half hour after this race I was in the water again swimming a 2 mile race. This also was a good swim and I finished in 56:48.

    Had a great time and the venue was great.
  12. Friday, 6/24/11

    by , June 26th, 2011 at 01:02 AM (A comfort swimmer's guide to easy swimming)

    Will drive to Boise later today for an open water swim this weekend. Will swim both the 1 mile and 2 mile.

    Warm up #1
    4 x (100 swim - 50 kick - 50 drill)

    10 x 50
    2 on 1:00 build, 1 on :55
    2 on 1:00 build, 1 on :50
    2 on 1:00 build, 1 on :45
    50 easy

    Kick Set
    2 x 200, 1 with board, #2 on back in streamline

    Sprint Set
    8 x 25/35
    #1 12.5 fast/12.5 easy #2 12.5 easy/12.5 fast
    #3 25 easy #4 fast

    Warm down
    100 easy

    Total: 2000 meters
  13. Saturday

    by , June 25th, 2011 at 11:05 PM (Swimming, Life, and Other Stuff!)
    I was still feeling a little virusy today and rolled into practice a little late.
    The theme today was various 400's, 8X I think. I managed to get 6 of them in and it felt just about right.

    **4 X 100 Free rest :30
    **Alt 100 / 50 / 100 / 50 / 100 Free
    rest :10 each
    **400 freestyle pull rest :30
    **8 X 50 Freestyle rest :5
    **2 X 200 freestyle rest :15
    **8 X 50 (alternate kick/swim freestyle)

    2,400 LCM
  14. Retirement Party

    Big swim meet today, meet of the year, the meet that would determine if I quit swimming.*

    I am not a long course person, I pretty much don't care about the season and never have. This year I wanted to focus on the Waikiki Roughwater to keep me motivated to do more than float through the summer. Since the lunacy of swimming 2.4 miles in Hawaii infected my mind, I have been more focused on volume than speed and have had 4 solid workouts on that front leading up to the meet.

    A little background about the meet. This is the fastest meet I have ever been to, and most of the local meets are pretty fast. The 400 free was before the meet and the 400IM and 1500 frees were the last two events. The meet started at 9:00 for the non-400ers and at 10:50 the 400IM started. Every event but 3 was swum, men and women separately, in under an hour and 50 minutes. This meet is very much an LT set and I talked to several people who think of the meet as a pre-meet for Senior Games/Zones/Nationals instead of a place to go to get solid times.

    Enough background, the most interesting statistic from the meet:
    Fluid consumption:
    - 32oz tap water
    - 32oz Gatorade
    - 2L of smart water
    - 1 packet of puresport.

    That is over a gallon in a couple hours and I didn't slosh during the 1500. Low 90s, 58% humidity and sunny. I can't imagine what the meets will be like later in the summer.

    I am done delaying. My times in order
    - 200 free 2:22.62
    - 100 free 1:02.19
    - 050 free 0:27.59
    All of those are within a second of this meet last year. Not thrilled, but not horrible.

    The fate deciding 1500? 21:15ish. After the timer told me 21 I stopped caring, but it is also right around last years time, but last year the 1500 (with the 400IM) while everything else was on Saturday.

    So I guess I will be quitting swimming. On the plus side, I will be taking up speed boating in the summers touring the lakes of the Carolinas. Unlike swimming, I probably won't spend any time learning about driving a boat or lake courtesy, but I will just learn as I go. Maybe try to slalom any buoys, flags or kayaks I see.

    I am going to miss swimming, but I will still stop by the forums to give Jazz advice on lifting, get into arguments about where to grocery shop and make fun of the crazy open water swimmers. Really, the only difference will be that I will stop pestering people about how they train and why they are so much faster than I am even when they don't look fast.

    One last thing. Laura, the editor from Swimmer magazine, has contacted me about doing both side of the lane line on the topic "If you can't live up to the ideals others set for you, should you quit swimming?" Obviously I am taking the "Yes of course" side, but we are having trouble finding people who could take the other side, there are just too many forumites that have never failed to meet the ideals of their peers that they wouldn't make good counter points. If you have ever failed to meet someone else's expectations but maintain the gumption to soldier on and want to call me a dumbass in print, please contact Laura. Or I guess you could comment on my blog...

    * Geek made some comment (in Speedo's blog maybe?) that if I didn't break 19:30 in the 1500 I might as well quit swimming.
  15. Sarasota Y Sharks Masters 5:30 AM Workout -06/27/11

    by , June 25th, 2011 at 12:04 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 200 3:45
    4 X 150 2:45
    1 X 400 6:30
    2 X 100 1:45

    1 X 200 kick 5:00
    8 X 50 kick 1:20
    50's: build 2nd 25 to fast
    1 X 100 easy swim -

    9 X 200 pull
    3 on 3:20
    3 on 3:10
    3 on 3:00

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  16. Home at last

    by , June 25th, 2011 at 10:23 AM (Pete's swim blog)
    The lawyer said that with adoptions, once you leave the hospital, things are almost always final even if they aren't "legally" final. It was a relief to drive off even though the birth mother gave every indication that she had no intention of changing her mind.

    The baby went to sleep at 10:00 last night and woke up at 4:00 am this morning as I was getting ready to go to the pool. My wife and I are bewildered... none of our others had ever done that. Gotta be a catch somewere.

    Light turnout at the pool. Swim teams were all gone and I suppose there was a big triathlon somewhere because the lap swimmers were absent as well. We were fortunate that they kept it long course. I managed a 43.5 50 breast stroke at the end of practice from a push of with a drag suit. I'd like to get to 40 before I shave and taper. Here's the rest of the workout:


    600 Free
    200 Kick
    200 Pull

    400 back/breast

    9 x 50 3 x (Fly - 3 kick per pull/back/breast)
    3 x 150 Fly Kick on side/free/fly

    4 x 50 Kick
    4 x 50 Pull
    400 Free
    2 x 100 Kick - Easy/Hard
    2 x 100 Pull - Easy/Hard
    400 Free - Negative split
    200 Kick - Negative split
    200 Pull - Negative split
    400 Free - Hard

    200 Kick
    200 Pull

    8 x 50 Drill/Hard stroke

    200 Cool down

    (5700m total)
    Swim Workouts
  17. Finally a swim

    by , June 24th, 2011 at 05:06 PM (Swimming, Life, and Other Stuff!)
    I ended up taking off Sunday through Thursday this week. I woke up Sunday morning after the 5K ow with a raging sore throat and clogged sinuses. I figured I was allergic to some of the algae and crud in the water and started on Allegra. Well, it didn't help. Every day I felt worse instead of better. I managed to make it through summer school each day but 4 hours of yelling in the loud pool took a toll on my throat and by the time I was done I just wanted to go home, lay around and read so I did.
    I had a decent 3K workout for today but ended up doing a sort-of extended warm-up swim.
    It felt good to be back in but I'm hoping to feel better tomorrow.

    **5 X 200 (Swim/Kick/Pull/4x50/swim)
    **5 X 150 (Swim/Kick/Pull/3x50/Swim)
    **5 X 100 (Swim/Kick/Pull/2x50, Swim)
    **5 X 50 (Swim/Kick/pull/1x50/1x50)
    **200 IM
    **50 Backstroke


    I noticed the CHS Senior Swim Group does TRX. They have the cables set up right on-deck. I starting a class at a local gym to learn the system; I should have just gone in early and watched them use it.
  18. Thurs June 23, 2011

    by , June 24th, 2011 at 02:19 PM (Canuck Countdown)
    Kinsmen Aquatic Centre
    WWU Pool (SCM)

    300 swim
    300 kick
    300 pull
    300 swim

    Main Set
    2 x
    (200 free @ 2:50,
    2 x 50 back/50 breast @ 1:50
    200 free @ 2:50
    2 x 50 breast/50 free @ 1:50)

    18 x 50 pull GOLF (stroke count + time) @ :50
    score was 28 to 29 strokes + 34 to 36 seconds = 62 to 65 (coach said par was 70!)

    4 x 150 kick with fins (alt dolphin and choice) @ 2:30

    50 ez

    Total Distance = 4350 meters
  19. FAST Fri Jun 24th, 2011 LCM

    by , June 24th, 2011 at 12:18 PM (Ande's Swimming Blog)
    FAST Fri Jun 24th, 2011 LCM

    Swam Tue, Wed & Thu but didn't blog em

    On the flight home from Seattle, my son Dane read an article in Outside Magazine about
    The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman by Timothy Ferriss and decided to investigate further, yesterday he showed it to me.
    it makes some amazing claims:
    YOU WILL LEARN (in less than 30 minutes each):
    * How to lose those last 5-10 pounds (or 100+ pounds) with odd combinations of food and safe chemical cocktails.
    * How to prevent fat gain while bingeing (X-mas, holidays, weekends)
    * How to increase fat-loss 300% with a few bags of ice
    * How Tim gained 34 pounds of muscle in 28 days, without steroids, and in four hours of total gym time
    * How to sleep 2 hours per day and feel fully rested
    * How to produce 15-minute female orgasms
    * How to triple testosterone and double sperm count
    * How to go from running 5 kilometers to 50 kilometers in 12 weeks
    * How to reverse “permanent” injuries
    * How to add 150+ pounds to your lifts in 6 months
    * How to pay for a beach vacation with one hospital visit
    I looked at the chapters & read a few pages, it looks interesting & currently ranks #33 on Amazon.
    Anyone out there read it or tried it?
    Got any comments?
    I wonder if it really works?
    The chapter titled: How I Learned to Swim Effortlessly in 10 Days where he shares how he went from a struggling beginner swimmer (who could barely swim 2 lengths in a pool) to improving his technique and being able to complete a 2,500 meter open water swim.
    Hint: he learned TI & provides a nice summary

    Ferriss also wrote
    The 4-Hour Workweek, Expanded and Updated: Expanded and Updated, With Over 100 New Pages of Cutting-Edge Content.
    Anyone read it or got Comments?

    Subscribe to Ande's Swimming Blog

    lifted at san marcos world gym
    5:10 am - 5:25 am

    Whitney Coached
    UT, main pool LCM
    6:00 - 7:30 dove at 6:08
    wore FS PRO jammer
    swam with Mike, Chris, Marcio & Nate
    beside Tyler,
    plus Larry & Jim who have a meet tomorrow in Dallas

    assigned 500, 400, 300, 200, 100
    did 50's on :50

    Main SET: LCM

    4 rounds of
    100 fr 80% on 2:00
    100 fr 90% on 2:15
    100 fr 100% on 2:30
    50 FAST for time from a dive
    150 easy

    R1 1:11, 1:08, 1:06, 27
    R2 1:11, 1:08, 1:05, 27
    R3 1:11, 1:10, 1:02, FL28
    R4 1:14, 1:10, 1:08, FL 26

    500 choice
    did easy 50's

    After practice I watched UT men work out for a while, their practice is 7:30 - 9:00 or 9:30
    hung around through the first round of their main set which was:

    6 x 100 FAST in heats on 7:30
    They had 5 lanes & there were 5 heats which went off every 90 seconds
    saw some fast work out swims


    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 July 11th, 2013 at 09:19 PM by ande

    Swim Workouts , Strength Training and Dryland Workouts
  20. Should be going home today

    by , June 24th, 2011 at 11:50 AM (Pete's swim blog)
    Thanks for all the congratulations and well wishes. The baby is doing great. Contact with the birth mother and her family has all been very positive. We should be going home this afternoon sometime.

    I'm still getting time to swim in the mornings. Slowly ramping up to 6Km/Day. Doubt I'll go much beyond that. Doubt my body could take it anyway. Here's what we did today:

    200 Free
    100 Back
    200 Free
    100 Breast
    300 Free

    4 x 150 Fly Kick/Free/Fly

    200 Breast
    100 Free
    200 Back
    100 Free
    200 IM

    10 x 50 Kick Easy/Hard

    4 Times through:
    * 50 Fly
    * 100 Back/Breast
    * #1 - 50 Free / #2 - 100 Free / #3 150 Free / #4 200 Free

    4 Times through:
    * #1 - 50 Pull / #2 - 100 Pull / #3 150 Pull / #4 200 Pull
    * 100 Fast

    400 Drill
    400 Free

    200 IM Easy Cool down

    (5800m total)
    Swim Workouts