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  1. A No-Swim Day

    by , May 21st, 2011 at 05:10 PM (Year Three: The Road Back)
    With my husband out of town, I felt bad having the girls wake up to a potentially empty house, so I elected to lace up the shoes and hop on my elliptical instead. HOLY *#$^*#^! I forgot just how hard of a workout you can get on the elliptical. I managed to do an entire hour, but I did the first 30 minutes as a high-intensity ladder/sprint type of workout and then the next 30 minutes going between the 3 and 4 intensity levels trying to catch my breath.... But, I used to love running and it was great to be back on the elliptical. But... I am so used to not feeling the sweat when I'm swimming.... kind of gross to have it dripping off me and onto my floor.

    Anyhoo.... after that, I took a break and waited for the girls to wake up. When that didn't happen in a timely fashion (before 10am), I went out and mowed the lawn. About the time I was finishing, they finally emerged and we made a pizza for lunch. Then, back to the basement for my NFL workout. With the focus on legs today, I was really feeling the jump squats, especially after being on the elliptical this morning.

    Even though I wasn't able to swim, still a good day - and a pretty intense workout. More on tap for tomorrow? Probably. My guess is that my traditional Sunday "day of rest" will turn into a "day of elliptical". It's just fun!

    If you're headed to the pool, enjoy your swimming for me. If not, just enjoy your weekend!

    P.S. I was ahead enough in my FLOG that it's not angry with me yet. That will change tomorrow, but for today....
    Swim Workouts
  2. Alligator Wrestling :)

    by , May 21st, 2011 at 03:11 PM (Swimming, Life, and Other Stuff!)
    Again I wimped out of LCM outside. The water was reported to be 66 degrees yesterday and I know it can only warm up so fast. I made myself feel better about my wimpyness by helping with the special olympics kids which practice directly after our indoor practice.
    Today there were 5 Nasti's of various levels of ability swimming inside. I decided I would just swim 1 hour straight. I hadn't done this for a long while and with my impending lake 5K mid-June I figured it was a reasonable workout to do with only 1 hour's time. I ended up getting 3,500 short course meters. I did it steady and at a comfortable effort.
    I sucked down a chocolate "Muscle Milk" poolside and proceded to wrestle for 75 minutes with a 90 pound alligator named Ben. The first five minutes of his workout he used "big arms" on his freestyle, did a bit of breastroke with flutter kick, and firmly proclaimed he was done. For the next 70 minutes the only words he uttered was "NO" and "YOU"RE HURTING ME!" while I physically man-handled him back and forth across the pool! (I wasn't hurting him)
    I think Ben and I both got a pretty good workout! I will say he "hi fived" me after each forced lap and gave me a big bear hug at the end of the practice! I'll do anything these days to get a fantastic hug like that!
  3. Feeling better today

    by , May 21st, 2011 at 10:00 AM (Pete's swim blog)
    I'm still slower that I think I should be but today felt pretty good. I'm definitely fatigues but I've got tomorrow off so maybe I can catch up on some rest. 3 soccer games today. I'll ref at least one and hopefully coach the other two.


    350 Warm up

    3 x 100 Kick
    3 x 100 Free Down/Stroke Back IM order
    3 x 100 Pull

    3 Times through
    * 4 x 50 Kick - :50 (w/ fins)
    * 200 IM - 3:15
    * 4 x 50 Stroke - :55
    * 200 Free - 3:00
    *#1 Stroke = Fly, #2 Stroke = Back, #3 Stroke = Breast

    400 Pull Easy

    9 x 100 - 1:40 Fr/Fl/Fr/Fr/Bk/Fr/Fr/Br/Fr

    200 Cool Down

    (5150 Total)
    Swim Workouts
  4. LCM Meet in 2 weeks

    by , May 21st, 2011 at 01:16 AM (Fast Food Makes for Fast Swimming!)
    The Apple Capital meet (USA-S) is coming up the first weekend of June, the 3rd - 5th. This is basically the Wenatchee club team hosting all the PNS (Pacific NW) club teams for a beat-down.
    The best thing for me is that the pool is less than 2 miles from my house! Yippie!! Finally I don't have to drive forever to do a meet!!
    I'm sure there will be a few Masters swimmers in the meet other than me, but they do have coaching responsibilities I'd assume, so may not be swimming too much. Plus, there will be a few college kids home for the summer. I think I'll be busy waving the

    Here's my event lineup and entry times:

    Male 15 & Over 1500 Free X18:56.33L

    Male 15 & Over 100 Free X1:00.82L
    Male 15 & Over 50 Fly X29.01L
    Male 15 & Over 200 Fly X2:32.36L
    Male 15 & Over 200 Breast X2:58.19L

    Male 15 & Over 50 Free X27.40L
    Male 15 & Over 100 Fly X1:04.48L
    Male 15 & Over 200 IM X2:34.25L
    Male 15 & Over 200 Free X2:14.77L

    Overall, I think my events are good, and I should swim well. The only real worry I have is the 1500 LCM! I've never like the race.
  5. Friiiiiiiddddaaayy!

    by , May 21st, 2011 at 12:50 AM (Swimming, Life, and Other Stuff!)
    solo swim @ Monon Center with myself:

    **100 swim
    100 Kick
    100 IM
    100 Pull
    100 Swim
    **400 Freestyle
    **3 X 150 Freestyle @ 2:30 interval
    **3 X 100 Freestyle @ 1:45
    **3 X 50 Freestyle @ :55
    **3 X 300 Freestyle @ 5:15 interval
    **4 X 125 Freestyle @ 2:15 interval
    **6 X 50 Free @ 1:00

    3,500 scy

    Finally a perfect sunny day in Central Indiana! I hope it's like this on Monday!
  6. Friday, May 20

    by , May 20th, 2011 at 04:49 PM (The FAF AFAP Digest)
    Swim/LCM/Solo @ GMU:

    Warm up:

    600 various


    8 x 50 @ 1:00
    odds = swim/drill
    evens = build kick

    8 x 15-20 burst sprint + 30-35 easy @ 1:15
    4 dolphin kick, 2 free, 2 back spin drill

    50 EZ

    Speed Set:

    6 x (50 AFAP w/fins + 100 EZ) @ 4:00
    50 fly, 28
    50 fly, 28 high
    50 breast, 34
    50 free, 27 high (forgot about legs until halfway through)
    50 back, 30
    50 dolphin kick w/board, 29 (faded at end or would have been a 28)

    Warm down:

    5 x 100 @ 2:00
    various swim, kick, pull

    Total: 2850



    Managed to sneak out around noon for a swim at GMU. Last LC swim before the pool closes. After being out of the pool for 3 days, it was probably not the best idea to do a sprint set. But I hadn't done one in ages and was determined. Not unexpectedly, my strokes felt choppy and felt like I was spinning my arms. But, then, I haven't done much speed work lately and I think I could use some DPS + gradually add speed work.

    Slightly puzzled that my dolphin kick with a board is almost as fast as fly. Maybe my isolated kick is more effective than my stroke kick?

    Leaving in a couple hours for the Stotesbury Regatta. Both Fort Son's and Mini Fort's boards advanced to the semi-finals this am. And the weather is supposed to be fabulous!
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout -05/23/11

    by , May 20th, 2011 at 04:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 2:00
    2 X 200 3:30
    3 X 100 1:50
    2 X 300 5:15

    1 X 200 kick -
    1 X 100 easy swim

    4 X 50 25 sprint/25 easy 1:15
    1 X 100 fast 2:30
    Three times through.

    1 X 100 easy swim

    10 X 50 kick 1:15
    odd: moderate even: fast

    1 X 800 swim or pull
    descend by 200's

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  8. Another long course sprint attempt

    by , May 20th, 2011 at 02:37 PM (Mixing it up this year)
    What I thought was going to be a lack luster day in the pool turn out ok. I found it hard to get started with the sprint but for some reason after I did the turn I came off the wall with a vengence. I would call it more like a sprint 15 than 30 meters.

    1000 Free as by 200 swim/pull/swim/kick/swim
    500 Free kick w/fins moderate
    4x[2x100@2:00 Free sprint from 15 meters into turn and 15 meters out easy for the rest of the 100
    ....[1x100@3:00 Back easy
    300 Free easy w/snorkle

    Total 3000 meters

    Made it to the Dolce Hotel in Peachtree City now and am relaxing for a bit. Going to get some snacks then rest till the meeting tonight.
  9. Kickin' It Old School...At Least That Was the Idea

    by , May 20th, 2011 at 02:11 PM (Year Three: The Road Back)
    Today was "old school" swimming day. However, since my breaststoke kick is ridiculously bad - and I just started swimming not quite two years ago (thus have no "old school" frame of reference ), I altered the workout just a tad. Here's the workout as written:

    400 Warm-Up
    8 x 50 Kick on 1:10 (no fins; odd: breast, even: dolphin)
    1 x 400 Pull on 7:30
    4 x 100 IM on 2:00, 1>4 (did w/o fins!)
    6 x 150 IM Wish on 3:30 (translates to 50 back, 50 breast, 50 free)
    8 x 50 Stroke on 1:10; odd: old-school fly (fly arms w/ breaststroke kick), even: choice
    4 x 50 Double Arm Backstroke Cool-Down on 1:10
    Total Yards - 3100

    Here's where my modifications were:
    6 x 150 IM Wish - I did back pull, breast arms w/ fly kick, free. I have been trying to figure out the backstroke arm pull in order to get more propulsion. Thus, the extra time on backstroke today.
    8 x 50 Old School Fly - Fly arms with my weak-#&@*@ breaststroke kick? I don't think so... I just did regular old fly on the odds and backstroke on the evens.
    4 x 50 Double Arm Back Cool-Down - I just changed this to a normal 400 cool-down and did a mixture of kicking and fly drills.
    My total yards - 3300.

    Today was a pretty good workout day. It was pretty low-key, but I was still pushing pretty hard on the fly and back. Maybe I also enjoyed it more because I know I won't be swimming tomorrow or Sunday. Huh... I'm hoping the enforced rest will do me good. Family commitments will keep me away from the pool both days - barring some as yet unforeseen event..... My FLOG won't be happy with me come Monday morning , but my girls will be.

    Enjoy your swims this weekend!
    Swim Workouts
  10. Quick & EZ Friday

    I actually borrowed a workout from SJ Black and trimmed it down to fit within my short time frame this morning. I only have roughly 45 min. of pool time when I go to the pool in the morning. A great time to work on some little things though.

    200 Swim
    200 Kick
    200 Pull

    4 x 250 w/20
    odds pull
    evens swim

    12 x 25 w/10
    Went IM order
    1. count strokes
    2. faster & hold stroke count
    3. faster & hold stroke count

    200 w/d


    I had posted earlier that I was planning on getting back into my old dryland routine. Maybe if I put it in writing here I will be more motivated to really stick with it. It worked last summer.

    M am. weights (high reps)
    pm. team practice

    T am. solo pool time
    pm. P90 core

    W am. weights (high reps)
    pm. team practice

    T am. P90 yoga
    pm. P90 abs

    F am. solo pool time
    pm. P90 choice (kempo, cardio, or plyo)

    S am. team practice
    pm. P90 abs

    S P90 stretch (my favorite!!)

    I have to do it now that I have posted it. Except for practicing with the team I try to workout mostly when the kids are asleep. Either early in the morning or after bed time at night. We will see.
  11. Test Set today

    by , May 20th, 2011 at 12:47 PM (A comfort swimmer's guide to easy swimming)
    Friday, 5/20/11

    SCY - I could have gone outside this morning but it was still a bit chilly (41) and since today's practice consisted of all out swims off blocks I stayed inside (no blocks outside).

    Warm up:
    10 – 20 min meet warm up – your choice
    300 swim back and free
    200 kick - flutter on back
    4 x 50 25 drill/25 build to sprint
    8 x 25 - mix of strokes and effort

    Main Set:
    5 – 7 events/7:00: FULL SPEED - OFF BLOCKS
    (Choose events, but at least 3 of them have to be different)

    Times are approximate since I didn't have a timer and it takes 1-2 sec to focus on clock after finish.

    #1: 50 back - 33
    100 easy swim

    #2: 50 fly - 31
    200 easy swim

    #3: 50 free - 29
    200 easy swim

    #4: 50 breast - 42
    100 easy swim

    #5: 100 back - 1:15
    150 easy swim

    #6: 100 free - 1:09
    150 easy swim

    I was toast after this and really felt myself slowing down during the final swim.

    200 cool down

    Total: 2400 yards

    Updated May 20th, 2011 at 12:52 PM by poolraat

  12. Friday, May 20, 2011 5:00am

    by , May 20th, 2011 at 11:47 AM (Fast Food Makes for Fast Swimming!)
    Got right to it this morning!

    4 x 100 Free @ 1:30 (warmup)
    3 x 200 Free @ 2:30 (2:20/2:18/2:15)
    2 x 300 Free Pull @ 3:30 (3:20/3:18)
    1 x 400 Free @ 4:30 (4:25)

    8 x 50 Fly (2 @ 1:00, 2 @ :55, 2 @ :50, 2 @ :45)

    3 x 200 (100 IM/100 Free) @ 2:50

    4 x 100 Back @ :15 rest (held about 1:15-1:20)
    3400 Yards

    2 more weeks away till my next adventure in LCM competition with the age group kids.

    Updated May 20th, 2011 at 01:26 PM by jaadams1

    Swim Workouts , Daily Practices
  13. Happy morning workout

    This morning I swam up at Riverbank with a friend. We had originally planned to go out to the beach, but decided on a pool swim instead because of all the recent heavy rain here and the iffy forecast for today. Riverbank pool was hopping today, but we had friendly and courteous lanemates. Our intervals ended up being more determined by where there was room to push off than by the pace clock, though. Here’s what we ended up doing:

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

    300 FR done as 50s/50d, playing with kick cadence and arm turnover

    FR pyramid: 50-150-250-350-250-150-50

    50 easy back

    Kicking “half-marathon”: 13.1 x 50 kick [this was done in honor of one of our regular workout mates who is running a half-marathon tomorrow]

    45 easy back

    3 x 200 pull

    6 x 50 stroke

    200 broken twirly IM

    100 warmdown / more play
  14. MATT Friday Workout

    by , May 20th, 2011 at 09:58 AM (Pete's swim blog)
    Not sure how I made it through practice. I just don't have the energy to keep going. Am I doing too much? I've swum more distance in a week before but probably never at the intensity that we did at the beginning of the week. When you throw in soccer, I'm not really getting any rest. I'm eating horribly and gaining some weight despite the extra exercise. Maybe I'm sick. Or maybe I'm just getting older. I'll definitely try and get some extra rest sunday.


    400 Warm up

    6 x 100 - 1:30
    * 2 x free
    * 2 x IM
    * 2 x stroke
    Fell behind right away on the IM. Couldn't get fly going early today

    4 times through
    * 75 Pull - 1:00
    * 25 Fly - :30 (optional no breath)
    * 200 IM - 3:00
    * 25 Fly - :30 (optional no breath)
    * 75 Pull - 1:00
    100 Easy

    For some reason, I was fine on the 75s but still struggled with IM. Did a 3:10 on the first IM and then switched fly w/ free for the next 2. Finished with a 3:05.

    4 x 200 IM Kick - 4:00

    32 x 25 Down easy free - :30/Back hard stroke - :30

    100 Cool down

    (4400 Total)
    Swim Workouts
  15. A Swim is a Good Thing!

    by , May 19th, 2011 at 11:16 PM (Swimming, Life, and Other Stuff!)
    I made it to Nasti's tonight. I've been working late all week; tonight I just said SCREW IT! and took off. I'll have to go in Sat. and Sun. to finish getting things ready for FD and end of semester grades but that's okay!
    Tonight's workout was just made up as we went along I think. I felt tired and stress-free at the end so it worked it magic on me!

    **400 SCM Freestyle Warm-up
    **8 X (50 stroke @ 1:15 / 100 Free @ 2:00)
    **4 X 50 Kick @ 1:15 (all flutter on side)
    **8 X 75 Free @ 1:20
    **3 X 50 Descend (1:00 / 55 / 50)
    **150 cool-down easy swim

    2,700 SCM

    Good news concerning summer school!!!!!! I get to teach water safety and basic swimming exclusively during freshman summer school!!! This is 800% better than spending 4 hours X 5 days per week for 4 weeks out on the hot, sun-baked synthetic turf football field!
    I've always wanted the swim job but the department chairman always did it! I'm thrilled to get the chance!!

    Updated May 19th, 2011 at 11:22 PM by Bobinator (hahahha! I forgot I mentioned the summer school news yesterday. At least it shows I really am quite happy. Sorry to be rep)

  16. Foiled, Thursday May 19

    by , May 19th, 2011 at 10:11 PM (The FAF AFAP Digest)
    On the way out the door to yoga this am, I got a call from Lil Fort's school that she was not feeling well. And Mr. Fort did not get home in time for me to get to my team practice. So I had to content myself with:


    long arm crunches, 2 x 50
    windshield wipers, 2 x 25
    power wheel roll outs, 2 x 15
    power wheel pike ups, 2 x 15
    plyo jumps, 4 x 10
    altitude drops, 10
    extreme angle isometric squat, 5:00
    overhead med balls slams, 2 x 15
    twisting med ball slams, 1 x 15
    handstands, 10


    tabata, 4 minutes,


    Kind of bummed to be out of the pool for 3 days, especially since Saturday has to be an off day (in Philly for the regatta). But, fortunately, Mr. Fort is working out of the home office tomorrow. So if Lil Fort is still not feeling well, I can hopefully get a workout in.

    Updated May 19th, 2011 at 10:21 PM by The Fortress

    Spinning , Strength Training and Dryland Workouts
  17. Thursday, 5/19/11

    by , May 19th, 2011 at 05:50 PM (A comfort swimmer's guide to easy swimming)
    SCY One of these days this cold rainy weather will move on and I can go back to swimming in the outdoor pool.

    Warm up
    1 x 600: as 2x 200 swim/50 drill/50 kick
    - 1st half free, remainder back in reverse order
    6 x 100/1:40 or 15sr 3 build - 3 ds
    - swam free on all 1-3 was around 1:22
    - 4-6 desc from 1:25->1:17
    8 x 25/30 strong
    - swam IM order 2x

    Main Set: Back (1600)
    1 x 500/30sr
    - around 8:05
    Swim 12 x 25/30 fast w/fins
    - not sure of times but I saw the clock at 16-17 on a few
    Swim 1 x 500/30sr
    - around 8:00
    Swim 12 x 25/30 fast w/fins
    - same as above

    Warm down
    100 easy free

    Total: 3100 yards
  18. Sarasota Y Sharks Masters 5:30 AM Workout -05/20/11

    by , May 19th, 2011 at 04:02 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 150 2:45
    1 X 300 5:15
    2 X 200 3:30
    1 X 400 negative split

    6 X 200 pull 3:20
    Descend in pairs

    1 X 200 kick 5:00
    6 X 50 kick 1:15
    50's: 2 fast/1 easy

    1 X 200 IM 4:00
    1 X 100 IM 2:00
    4 X 50-1 of each- 1:15
    Twice through

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  19. Team Practice

    This was just what I needed for the middle of the week. A workout with some low intensity swimming. All we were expected to do was keep good form and really work the turns. It was a great opportunity for me to really concentrate on what I was doing without worrying about the clock.

    400 Choice
    400 IM Drill
    12 x 75 Pull @ 1:05
    50 EZ
    8 x 50 fly/back by 25 @ 65
    8 x 125 @ 2:00 (4 SDK off each wall)
    50 EZ
    8 x 50 back/breast @65
    6 x 100 dolphin kick w/fins @ 1:30
    8 x 50 breast/free @ 65
    100 w/d


    We actually cut out two of the 100's kick because of time constraints. I was so glad to be able to really pay attention on my strokes on a easy interval.

    I have decided to get back into doing my old dryland routine that I was doing last summer. It was a mix of P90, yoga, a little bit of weights, and a lot of stretching. I miss the way I felt while I was doing all the extra dryland. It will all work out fine unless the wife starts to complain about not seeing me much. She probably thinks that she sees me too much already.
  20. Thursday, May 19, 2011 5:00am

    by , May 19th, 2011 at 01:31 PM (Fast Food Makes for Fast Swimming!)
    400 Free
    400 Free Pull
    200 Kick

    6 x 50 Back :10 rest work on SDKs (I did 3)
    4 x 100 IM :10 rest
    6 x 50 Back Kick w/ SDKs (again 3) :10 rest
    4 x 125 IM extra length back :10 rest
    2500 Yards

    It was good to do something other than all free and fly for a change. Plus after 2 days off from the pool to rest my back today was a nice n easy light day for me.