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  1. Do what feels good

    by , March 19th, 2011 at 03:27 PM (Mixing it up this year)
    Saturday with the girls, I only had Sandra and Harlee today so we did alot of fly work.

    10x100@1:45 Free
    300 Breast kick w/brfins
    2x100@:15R Breast w/brfins & paddles
    500 Free kick w/fins
    500 Fly w/fins broken 1,2,3,4,1,2,3,1,2,1
    20x25 Fly Drills w/fins

    Total 3000 yards
  2. Gave up the chocolate . . .

    by , March 19th, 2011 at 01:38 PM (Why I swim . . .)
    Decided to give up chocolate for Lent and within a week I got sick with the flu followed by a cold. Regardless, it's been 10 days of no chocolate!!!

    I'd rather get sick now than later in the spring when the weather is really nice!

    Headed to do a 1 hour straight swim - want to see how far I can go nice and easy. Just a relaxing workout, and more to clear out the sinuses

    Also want to add some distance to that USMS Go the Distance challenge.
  3. Saturday morning donuts

    This morning I swam the 6am lcm workout with AGUA masters. I had taken a couple of days off because of a sore elbow—I hurt it either doing weights or rowing on Tuesday night. The rest fixed things, and also made me pretty energetic from the get-go this morning.

    My goal today was simply to get in a full 2-hour lcm workout. I'm trying to do that at least once a week now to prep for the MIMS 2-person relay I"m doing in June (which has 2-hour swim shifts). Here’s how it went:

    600 lcm warmup (400s, 200k)

    1200 swim, alternating ST/FR by 300s [I did my first 300 ST all backstroke, then second BR/BK/BR by 100s]

    7 x 50 FR, beginning each length doing catch-up drill and transitioning to regular stroke
    5 x 50 FR, one-armed drill with non-working arm at side, paddle on working hand [I’m always very pokey at this drill, and today I got out of the pool to watch how other swimmers looked when they did it. I saw many teammates who looked like I felt, ie, they got stuck at the end of the armstroke, and it looked like it took a great deal of effort to recover the working arm. I also noticed that swimmers who didn’t have this pause maintained a much better body position. When I got back in I focused on keeping my head down and the drill was much easier—I realized I had been lifting it much too high and taking much too long on the breath (which is taken on the non-working-arm side, so there’s not that arm motion forcing/helping you to get your head back into the water).
    3 x 100 FR fast holding donuts [Not real donuts, alas—just the round spacers from lane lines, so that this is a modification of fist drill. I skipped one of the 100s watching lanemates and experimenting with stroke mechanics again.]

    8 x 50 FR @ :50, holding <:45 [39s-41s]

    100 easy BR

    6 x 400 @ 6:15 for best average time [I moved over to the fast lane for these, and surprised myself by making them all. My times ranged from 5:45-5:55, and I averaged around 5:52.]

    300 easy warmdown

    I was happy with this workout, and very happy to have no elbow pain. I need to take more care not to overextend my elbows or let them get pulled slightly out of joint when doing my weights. I think the problem often happens not when I’m actually doing specific exercises—I’m usually good about paying attention to and limiting my range of motion on those--but rather when I’m getting and putting back dumbbells from the racks and carrying them around the weight room..

    I’m toying with the idea of swimming out at the beach tomorrow. Yesterday’s warm weather made me especially antsy to go, plus one of my friends who has been under the weather thinks that an ocean dip might help her recover. I know it’s a little insane—water temps have just recently risen to the 40s—and that I might get out there and not even want to get all the way in. But the idea isn’t leaving me alone, so I might well find myself shivering on the beach tomorrow.
  4. Saturday Morning Workout

    by , March 19th, 2011 at 09:30 AM (Pete's swim blog)

    Warm up:
    * 200 IM Easy
    * 200 Kick down, drill back
    * 200 IM Easy
    * 100 Free

    100 Kick
    2 x 50 Free
    100 Kick
    2 x 100 Stroke down/ Free back
    100 Kick
    200 IM
    200 Free

    200 Pull
    200 IM
    200 Free
    200 Pull
    2 x 100 Stroke down/Free back
    200 Pull
    2 x 50 free

    4 x 100 Free
    4 x 100 Stroke down/free back (IM order)
    4 x 50 IM order
    4 x 50 Free

    6 x 50 free - breathing pattern: 5, 7, 9, 7, 5, 3

    200 Cool down

    (4700m total)

    Struggled a lot today. Mostly just fatigued. Hopefully will feel better Monday.
    Swim Workouts
  5. Friday, March 18, 2011 5:00am & 7:15pm

    by , March 19th, 2011 at 02:06 AM (Fast Food Makes for Fast Swimming!)
    AM Workout

    200 Free
    200 Pull
    200 IM

    8 x 50 Fly/Free @ 1:00

    20 x 25 Kick w/ board & fins fast @ :30
    Alt 3 - 25s flutter kick w/ 1 -25 Dolphin Kick

    10 x 100 Free @ 1:30
    2500 Yards

    PM Workout

    200 Free/Back
    200 Pull
    200 IM
    200 Free/Back

    3 x 100 IM @ 1:30
    3 x 50 Free @ :45
    :30 rest
    2 x 200 IM @ 3:00 (held 2:35s)
    2 x 75 Free @ 1:10
    :30 rest
    1 x 300 IM @ 4:30 (went 3:50)
    1 x 100 Free

    4 x 25 Fly @ :25
    4 x 50 Back/Breast @ :55
    4 x 75 Back/Breast/Free @ 1:15
    4 x 100 IM @ 1:25

    3200 Yards + 2500 Yards (AM) = 5700 Yards for the day
  6. Thursday march 17

    by , March 18th, 2011 at 10:48 PM (Keepin Track 2010)
    happy st pats
    KPS 50 SPEC rest 10 sec between
    KPS 50 FREE same rest
    4x50 Kick descend with flips
    4x25 FREE build on :30

    2x100 FR PULL 3' 1:01 or 1:02
    2x100 FR Swim
    2x100 FR swim with Flips
    2x50 SPEC PULL 2':34,:33
    2x50 SPEC swim
    2x50 SPEC swim with flips
    4x25 SPEC :45

    3x(7x100, 50 back easy) on 1:45

    easy 100

    300 Kick SPEC every 3rd fast

    4x(4x25on :30, rest :30) MOD stick with one stroke.

  7. Friday, March 18

    by , March 18th, 2011 at 07:00 PM (The FAF AFAP Digest)
    Swim/SCY @ Oak Marr:

    Just floated around chatting with Jazz and Speedo.

    Probably did about 1000 with a few bursts and some shooters.

    Felt smooth.


    I still haven't decided exactly what events to swim tomorrow. The problem is that I am unhappy being in the final predominantly boy heat of the 50 back in the shallow end of the pool. Yes, I know I'm whiney, but we women don't like swimming with men because of all the turbulence and waves and I hate shallow. I also notice this turbulence more with the kneeskins than tech suits. So I either HTFU and swim the open 50 back in an undesirable heat or scratch it and do a split request on my 100 back (not in the final heat). That would mean giving up a 100 back time, but then I would be more rested for my 50 fly. I guess I should decide fairly soon ... I'm leaning toward just swimming it and smack talking with the boys. My buddy, Nuthin But 50s, is seeded right next to me.

    Mr. Fort says more chances are better. But, then, he is a non-swimming boy. I do think its unfortunate that the fast women often get crappy lanes at mixed gender meets.

    Jimslie is arriving soon and I'm sure has prepared a speech supporting his view.

    Watching Junior Nationals and NCAAs.

    Article on gluten sensitivity:

    Updated March 18th, 2011 at 10:25 PM by The Fortress

    Swim Workouts
  8. Started Out Good...

    by , March 18th, 2011 at 03:41 PM (Year Three: The Road Back)
    Today was just a weird kind of workout. I started out feeling really good. Then, I hit the wall - HARD. Here's what we did:

    400 Warm-Up
    1 x 300 Kick on 6:00
    2 x 400 Free on 6:00
    1 x 350 Free on 6:00 (this is when the wall jumped up and slammed me )
    4 sets:
    - 1 x 25 Free on :20
    - 1 x 25 Free on :30
    - 1 x 25 Free on :40
    - 1 x 25 Free on :50
    - 1 x 25 Free on 1:00
    1 x 200 Broken at 50 for :10 - did this as a 200 IM (w/ fins)
    400 Cool-Down
    Total Yards - 3350

    I started out feeling really good in warm-ups and even lapped another swimmer on the 300 kick. The first 400 free went great too - I actually came in with about :10 to spare (holding anything under 1:30 is great for me, especially as the distance gets greater). The second 400 was much harder and I came in as my training partner was leaving on the next set. This is when the wall slammed me and I felt like lead - my arms wouldn't move, my legs wouldn't float, . So instead of doing the final 400 on 6:00, I only made it 350. Of course, I was actually pretty proud that I didn't just give up and rest on the wall, but kept going until the time was up.

    As for the 25s, they were pretty fun. The idea was to speed up each 25 as the interval grew. Of course, there's not really any good way to go "slow" on a 25 on :20. But...

    Finally, it came time for the broken 200. I decided to don my fins and swim the 200 as an IM (which I have never swam in competition as the 50 breast part is nasty slow for me). Anyhoo, I gave it my all and the 50 fly and 50 back felt great. The 50 breast was okay and I tried to book it back on the 50 free. Don't know what I was thinking doing an IM, but at least I made it!

    Tomorrow should be fun swimming with the gang - only 4200 yards or so. Enjoy your swims and I'll check in tomorrow.

    GO DUKE!

    P.S. Has anyone done P90X or Power 90 (the version before P90X)? Debating starting after nationals (don't want to start before nationals and have intense muscle fatigue like I've heard) and seeing what happens. Any advice, hints, or recommendations would be great! Thanks!
    Swim Workouts
  9. March 18 - Short, with some speedwork

    by , March 18th, 2011 at 03:32 PM (Dan's hobby/obsession)
    I decided to re-visit a team that I haven't practiced with for quite a while. WEST Masters. Last year I worked out with them and MYM, but decided to stick with one team this year. I liked the competition pool that's about 4 miles from home, but wasn't digging that I was the only one planning on competing this year. So I figured I might as well swim with MYM when I could and work out on my own the other days.

    Today was mostly speedwork. I felt pretty good during the warm up. The kick set and the following 100's were written with fins, but I forgot this is a "fin" team and left my fins at home - I searched for a pair of XL fins in the fin box, but had no luck.

    I was feeling a bit tight on the first few sprints, but got loosened up and by the time the last few backstroke sprints rolled around, I was doing well (for an old guy).

    WEST masters
    400 swim
    8x75 continuous 50swim/25 windmill drill
    500 kick - alt. fly/fr by 100
    3x100 swim @ 1:30 build by 25's to sprint
    200 alt drill/swim IM order
    8x25 @ :40 sprint from halfway, flip & return to halfway
    4x100 choice (back) @ 1:45 - strong (held 1:15's)
    50 EZ
    4x50 choice (back) @ 1:30 (held :35's)
    50 EZ
    150 sprint free from blocks (1:33 - I think I could have gone faster, but my goggles started leaking about 50yds in & I had to close my eyes for most of the last 100yds - contact lenses)
    4x25 EZ @ :30
    75 sprint free from blocks (:43)
    3x25 EZ @ :30
    50 sprint free from blocks (:27)
    2x25 EZ @ :30
    25 sprint free from blocks (:12)

    Updated March 18th, 2011 at 03:34 PM by larsoda (Added stroke info to the last set of sprints)

    Swim Workouts
  10. Friday, 3/18/11

    by , March 18th, 2011 at 02:54 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    I felt pretty good again this morning even though I did not sleep well last night.

    Will be driving To Boise ID later today for the Spring Splash Meet tomorrow.

    Warm Up
    300 free and back
    200 kick on back, 5-6 sdk then flutter off each wall
    6 x 50 drill, 2 ea fly-back-free
    6 x 25 from mid pool, 2 ea fly-back-free, working on turns

    Main Swim Set
    Repeat three times:
    4 x 50/1:00 smooth
    2 x 25 fast
    Round 1 - did free for 50's and 2 x 25 off blocks with easy 25 after each
    Round 2 - did free for 50's and 2 x 25 fly off blocks, with easy 25 after each
    Round 3 - did back for 50's and 2 x 25 back off blocks with easy 25 after each

    Cool Down
    Swam easy free and back for about 500 yards

    Total: 2200 yards
  11. Sarasota Y Sharks Masters 5:30 AM Workout -03/21/11

    by , March 18th, 2011 at 01:48 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 250 4:00 3:45
    4 X 100 1:40 1:30
    5 X 50 :50 :45

    1 X 200 kick 4:15
    1 X 100 easy swim 2:00
    4 X 75 kick-50 moderate/50 fast- 1:45
    1 X 100 easy swim 2:00
    8 X 25 sprint kick :45

    1 X 100 easy 2:00
    1 X 100 broken @ 100% 4:00
    Three times through. 100's broken :05 @25, :10 @ 75.

    1 X 100 easy swim


    1 X 300 IM 5:15
    1 X 100 stroke 2:00
    3 X 50 stroke 1:00
    Three times. Round 1 50's are fly, 2 back, 3 breast.


    1 X 300 free 4:30 4:15 4:00
    1 X 100 free 1:30 1:25 1:20
    3 X 50 free :45 :40 :35
    Three rounds, read intervals left to right.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  12. They let me in the cold pool YEAH!!!

    by , March 18th, 2011 at 08:48 AM (Mixing it up this year)
    No bath water for me today. Got to change my workout to make it harder.

    1000 Free 200 swim/pull/swim/kick/swim
    5x200@3:00 Free w/paddles & bouy desc went 2:50, 2:48, 2:45, 2:43, 2:39
    500 Free kick w/fins every 3rd 25 fast
    5x100@1:45 Fly w/fins as 25 rt arm/25 lt arm/25 kick/25 sprint
    500 Free every 3rd 25 back

    Total 3500 yards
  13. MATT Friday Workout

    by , March 18th, 2011 at 08:47 AM (Pete's swim blog)

    400 Warm up

    5 x 300 - 4:30 Descend (4:10, 4:05, 3:55, 3:50, 3:45)
    150 Easy

    6 Times Through
    50 Free - :50
    25 Fly - :20 (No breath)
    50 Free - :50
    50 Easy

    3 Times Through
    25 K free/25 Free - 1:00
    25 Free - :20 (No breath)
    25 K free/25 Free - 1:00
    25 Free/25 K fly - 1:00
    25 Fly - :20 (No breath)
    25 Free/25 K fly - 1:00
    50 Easy

    400 Timed Free (4:59)
    100 Cool Down

    (4150 Total)

    I've been close to the 5:00 mark (w/ a drag suit) on the 400 free for a while and finally beat it today. Last 100 started feeling queazy. I was either going to make it or pass out. Kind of suprised I did make it because the no breathers left me physically drained. Fun workout!
    Swim Workouts
  14. mindfulness meditation

    by , March 17th, 2011 at 10:58 PM (Swimming, Life, and Other Stuff!)
    Last Sunday I attended an all-day mindful-meditation retreat. The retreat was held at the Benedict Center, a nunery with lovely grounds and a pristinely clean conference center. (believe it or not there was a 6 lane, 25 yard indoor pool in the center too!)
    I was full of curiosity and dread at the same time; how was I going to be quiet, mindful, and with the breath all day long? It didn't seem like a good idea but my sense of adventure motivated me to "get it together" and I arrived at the Benedict around 8:00 a.m.
    After a quick circular assembly we were reminded to practice "Noble Silence" and "Guarding of the Eyes", in other words no talking or eye contact with anyone all day long.
    We started out with a seated meditation of 'Loving and Kindness" Immediately followed by 40 minutes or so of mindful yoga.
    Next on the agenda was mindful walking outside on the beautiful grounds. We were to walk in a very deliberate heel-to-toe motion while keeping our focus on our breath.
    After the walk I sort-of slipped into a state of deep relaxation and I'm really not sure what else we did leading up to lunch time.
    During lunch we all sat in the dining room together but still practicing "Noble Silence" and "Guarding of the Eyes". It really was weird; like being all alone but together!
    The afternoon was broken into more yoga, walking, body scan, and various mindful group activities that were amazing and insightful!
    I couldn't believe how fast 5:30 p.m. came!
    We briefly broke the silence barrier but were told the debriefing would occur Tuesday night.
    In summary I can't really put into words how amazing this little retreat was! I have felt a playful lightness all week long. My daily meditations have been going a little better. I feel like the retreat has given me the motivation to continue on and keep practicing with the hopes of finding health, kindness, and an over-all sense of well-being in my life.
  15. NO Workout Today. . .

    by , March 17th, 2011 at 09:31 PM (Workout Swimmer)

    Sometimes I feel really guilty even considering another job. Then I have a day like today where I not only didn't get to swim at lunch, but I basically didn't GET lunch. I wouldn't mind so much if it was because I had someone who really needed my TLC or was seriously sick, but today it was scheduling & my nurses fault entirely. When you're over 30 minutes late for your appointment, in my opinion, you just lost your appointment. And my nurse needs to get off her %$#*^& and do her job without my begging her to get to it!
    Now I not only have 1500 to make up for from Wed morning, but the 2500-3000 that I would've done today. Saturday is going to be ugly.
    And don't let my office know, but it was probably a good thing - stupid elbow.
    March 28th and PRP, here I come.
  16. Sarasota Y Sharks Masters 5:30 AM Workout -03/18/11

    by , March 17th, 2011 at 05:30 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:20 3:00
    4 X 100 1:40 1:30
    Three times. Round 1 intervals left, 2&3 right.

    1 X 200 kick 4:15
    2 X 100 kick 2:15
    1 x 100 easy swim 2:00
    6 X 50 kick 1:00
    1 X 100 easy swim -

    1 X 100 easy 2:00
    4 X 50 fast 1:20
    1 X 100 easy 2:00
    4 X 25 sprint :40
    Two rounds, take a short break between rounds.

    4 X 100 1:20 1:15
    4 X 50 :40 :35
    Two rounds. Round 1 intervals left, 2 right.
    Short break between rounds.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  17. Thursday, March 17

    by , March 17th, 2011 at 03:35 PM (The FAF AFAP Digest)

    650 various

    Shooters, no fins:

    25 back shooter
    25 EZ
    25 belly shooter
    25 EZ
    25 back shooter
    25 EZ
    25 belly shooter
    25 EZ

    15 power dolphin kick + cruise
    50 EZ
    25 fast doggy paddle
    50 EZ
    25 fast back kick
    50 EZ

    200 EZ

    Total: 1300

    Hottub, 10 minutes

    Stretching, 20 minutes

    ART, 40 minutes

    So glad I had an ART appt scheduled for today, as my neck has still feeling horrible this am. And I needed some body work. My left shoulder has been feeling creaky too, which seems to happen when I stop lifting for taper. I'm trying out a new pillow, the Tempur-Pedic side pillow for people who sleep on their side. I think my old pillow has been messing up my neck. Well, and it doesn't help that I toss and turn a lot.


    Didn't feel quite as good in the water as yesterday. Still jittery. I had a couple ask if I was a free diver today. I've had other people ask me that in the past. I guess I have an alternative sport if masters swimming ever gets dull or I just can't take tapering any longer.

    I am not happy about my 50 back time being re-seeded without my permission, when other times were not. Now, I'm in the last place I want to be: the fast guy heat in the shallow end. That is not exactly how I envisioned swimming this particular race ... and it's hard to believe it will produce my fastest time. I should probably have chosen a non-mixed meet to taper for. Lesson learned!

    I will definitely re-swim this event once or twice at Canadian Nationals. Just sent an email to the meet managers asking them about USMS submssion and measuring the pool.

    Updated March 18th, 2011 at 12:28 AM by The Fortress

    Swim Workouts
  18. An albatross around one's neck...

    by , March 17th, 2011 at 03:06 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    ...has been defined thusly:

    A burden which some unfortunate person has to carry.

    As I head out to compete at this weekend's Albatross meet in the Greater Maryland area, could this unfortunate person be me?

    The origin of the phrase apparently stems from the same magnificently melodramatic poem (Rime of the Ancient Mariner) referenced in my previous vlog entitled simply Albatross (link here for those who want to read and/or reread and or rereread and study:

    Specifically, the poet Coleridge (coiner, as well, of the phrases pipe dream, suspension of disbelief, and Achilles heal) wrote of our wearily Ancient and accursed Mariner:

    Ah. well a-day. what evil looks
    Had I from old and young
    Instead of the cross, the Albatross
    About my neck was hung.

    After Monday's miracle practice, in which I rose Lazarus-like from the sick couch to complete, albeit with drafting assistance, a grueling workout for an aging fellow, my own pipe dreams and capacity for suspension of disbelief in myself convinced me to enter the Albatross meet.

    Alas, at last night's practice, the familiar malaise and effeteness thrust themselves upon me with renewed vengeance. Weak? Check! Shaky? Check! Hypoglycemic? Check! In no condition whatsoever to swim in a swimming meet, even one that did not first involve driving for a minimum of 5 hours? Check!

    Still, a tiny voice inside me has always urged: Forward Ho, Jim!--its sound, if anything, growing louder in proportion to the hopelessness of my mission!

    And thus, sickness be damned, I will soldier on to Bethesda and do my best to set the new 200 SCM freestyle Albatross meet record in the 55-59 age group. If I can accomplish this--impossible, I know, but if...--then I shall be forever known not just as a multiple Zonesman but as an Albatrossian, too!

    And it will be the Albatross who must wear me round its pallid neck, not vice versa!


    Or pipe dream?

    Check back here frequently to find out!
  19. Thursday, 3/17/11

    by , March 17th, 2011 at 11:46 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    I felt great in the water this morning. Taking it easy for a few days really helped me to recover (both mentally and physically).

    Warm up
    300 swim free and fly
    4 x 75/1:15 Build
    - All free around 1:00
    6 x 50 ds 3/1:00, 3/55
    - 1-3 back, :43±, 4-6 free, :38±
    8 x 25/30 - IM Order

    Main Set: Fly/Back
    8 x 25 Fly/50 FAST
    - times were under 18
    1 x 200 Back/3:20
    - under 3:05
    8 x 25 Fly/45 FAST
    - same as above
    1 x 200 Back/3:20
    - under 3:02

    Back Swims
    4 x 25/45 cup drill
    2 x 50/1:20 Fast Swim
    - under 38 on both
    4 x 25/45 cup drill
    2 x 50/1:20 Fast Swim
    - under 38 on both

    Cool down
    100 easy

    Total: 2400 yards

    Spring Splash in Boise Idaho this Saturday. I've entered the 200 back, 50 free, 100 back, 100 fly. It will probably be a small meet so I hope I can get enough recovery between events. This may be the only meet I do before SCY Nationals. I would like to do another but nothing is close enough (sucks living in BFE). I'll just have to work some time trial type workouts in to simulate race conditions in order to prepare for Nationals.
  20. Wednesday, 3/16/11

    by , March 17th, 2011 at 11:35 AM (A comfort swimmer's guide to easy swimming)
    SCY, solo

    Felt much better today. Finally pushing through the funk I was in and my swimming mojo is back.

    Tonight's workout was a short one, mostly warm up and cool down with a few sprints thrown in.

    Warm up (1200)
    300 Choice
    - free and back
    3 x 100/1:45 Build
    - free,was around 1:20
    200 IM Drill
    8 x 25/40
    - IM order
    200 IM Kick
    - no board, all on back

    Main Set (300)
    6 x 50/1:10 15 Fast - 20 easy - 15 Fast
    - did fly-back-free x 2
    - fly around 40, back under 45, free around 37

    Cool down
    8 x 75/1:30: 25 smooth/25 drill/25 swim
    - alternated free and back, 1 arm and fist for drill

    Total: 2100 yards