View RSS Feed

All Blog Entries

  1. Oh Yeah, Fuel?

    by , May 15th, 2011 at 02:45 PM (Swimming, Life, and Other Stuff!)
    I've been feeling beaten and tired lately. I know being 55 years old and having a full-time profession that is physically and mentally demanding could be the culprit. I'm not a person who normally just "throws in the towel" and says "it is what it is." In fact attitudes like the above are cop-outs and people who fall into the excuses rut very rarely get what they want in the end...........they do develop advanced whining techniques and tend to annoy the folks around them regularly!
    I've decided I need to come up with some type of post-workout replenishment drink. My recent technique has been to return home after workouts, have a glass of wine and eat dinner a couple of hours later. The benefit of this program is an enhanced "drunk" feeling from the vino that is likely to last until dinnertime! I love to wind down this way at the end of my day but I suspect it is undermining my available workout energy.
    I need to find the "perfect" replacement drink for my post-workout needs. I really don't want to spend tons of money either.
    I know chocolate milk is supposed to be good. If I had a refrigerator in my car I'd give it a try, however I think the milk would be curdled after an 11 hour workday time of storage in my car. I doubt if a good insulated canteen would even keep it cool for that length of time.
    Today I tried a muscle milk. I took it to the pool with me and drank it room temp post workout. I didn't mind the taste at all, in fact it was the perfect preamble to a cup of Starbuck's I purchased on down the road. I bought 8 of them so I'll try them for a week. Does anyone else know of an effective post-workout drink that is affordable, totable, and bearable to drink?

    Today's swim was a delightful tri-fecta of buddies @ the Monon Center!! Here's what we did:

    **400 Warm-up Freestyle
    **300 Kick
    **3 X through:
    4 X 75 freestyle @ 1:30
    2 X 150 freestyle @ 2:30
    1 X 300 @ 5:00
    **12 X 25 @ :30 Perfect technique Freestyle!

    3,700 scy

    A delightful young lady has started a new master's team @ the Monon Center. I enjoy talking to this girl and she is quite knowledgable about the world of swimming. She is marketing her group more to the triathlete-type swimmer and offering run and bike workouts along with organized swim sessions. Apparently membership to her team gives you an on-line community of training buddies and workouts too!
    She told us there would be another Master's Team starting soon in the Westfield area. It looks like Central Indiana is going from 2 master's groups to 6!!!!!!! (ISF, Mels new team, Westfield, Carmel, Nasti, and Monon Center) This summer I am going to visit a few of these teams and try them out. I want an on-deck coach! I have been messing around with my freestyle off and on for 3 years. I get different advice from different people. I think I've made improvement until someone else watches me and tells me how poorly I'm actually doing. It's so frustrating. I think If I had 1 person who helped me on a regular basis I could make great progress! I work hard and I'm in good condition, I just swim like a discombobulated nimrod!
  2. An Easy Swim Day? At Least in Theory....

    by , May 15th, 2011 at 08:28 AM (Year Three: The Road Back)
    Getting out of bed on Saturday morning was definitely a gingerly undertaken activity. Therefore, I decided that what I needed was a nice, long, easy recovery swim - instead of a pace-focused, sprint-oriented workout. With that in mind, I was planning on a maybe 4000 yard swim - with the option to get out early if my shoulder was acting up again. That was my plan... and you always have to have a plan - even if you blow it right out of the water. Here's what I ended up doing:

    400 Warm-Up
    4 sets:
    - 4 x 25 Kick on :30
    - 1 x 100 Drill Cycle IM Order on 2:30
    5 sets (did free, fly w/ fins, free, back w/ fins, kick):
    - 1 x 25 on :30
    - 1 x 50 on 1:00
    - 1 x 75 on 1:20
    - 1 x 100 on 1:40
    - 1 x 200 on 4:00 (did pull, kick, pull, kick, pull)
    - 1 x 100 on 1:40
    - 1 x 75 on 1:20
    - 1 x 50 on 1:00
    - 1 x 25 on :30
    300 Cool-Down
    Total Yards - 5000

    During the warm-up, my shoulder felt okay, but not great. By the end of the first round of the ladder, it was hurting a bit, but eased up when I did the fly/kick round. It held up okay for the 3rd ladder round and was fine throughout the back ladder. When I was debating doing a 5th ladder or just being done, a friend of mine walked in and asked if I was doing another 5000 yard day. That did it... my decision was made. 5th ladder round, here I come. But, I was achingly tired, so I elected to kick/pull the last ladder and have a really easy drill/swim cool-down. After getting home and cleaned up, it was nap time.

    This morning, I feel much better and am not nearly as achey as I feared I might be. YAY! Maybe my body is finally starting to adapt to the same amount of swimming PLUS dryland work thrown in. I'm sure hoping so! Either way, it's an easy Sunday for me. If you are swimming today, enjoy the water!

    Happy laps!
    Swim Workouts
  3. As a guest of Club Nole. . .

    by , May 14th, 2011 at 08:03 PM (Workout Swimmer)
    Went to Morcom this morning to swim w/Jennifer instead of the ATAC kids - thought it might be nice to swim with a grown up for a change. . .and was pleasantly surprised to see our friends Stephanie & Mike - they train with the Club Nole age groupers. Their coach invited Jen & I to join them and we foolishly agreed!! After 2 1/2 hours I truly don't remember the entire workout, but I do remember one really nasty thing called "Power Towers" - they have this thing at the end of the pool with a pulley & rope that stretches to about 25 yards - one end of the rope you have a belt that you fasten around your waist, the other end is hooked to a big bucket of water - as you swim, you lift the bucket of water off the ground -- I am sorry to say that he had to keep emptying water out of my bucket!! Anyways, you do several 25s - some with fins, some with fins & paddles & after you are completely worn out - you take off the equipment & swim "naked" for 60 meters & he gets your split when you hit the wall on the turn. It was delightfully humiliating!! I thoroughly enjoyed compaining about how incredibly hard it was! Haven't had a tuff workout like this for ages! Anyways we did about 7000LCM:

    1000 warmup, 500 mixed stroke, 500 pull no paddles
    400 kick
    200 aerobic freestyle, concentrating on the back part of your pull
    Power Towers - which ended up to be about 1000
    then five times through:
    150 free/stroke/free on 3:00
    3 x 50 on 1:00 focusing on underwater kicks at the take off (like we did on the power towers)
    5 x 200 on 2:45 (remember this is LCM!!!)

    And this is all I can remember - there was more mixed in there, trust me, but I truly don't remember it - must not have been too dreadful, because I can actually still move my arms, although I was wondering for a while while doing the Power Towers! I wonder what time those kids are going to practice during the summer? Hmmmm, Morcom is SO far from home & the office.

    Updated May 16th, 2011 at 09:04 PM by Celestial

  4. Sat May 14th, 2011

    by , May 14th, 2011 at 07:53 PM (Ande's Swimming Blog)
    Sat May 14th, 2011

    yesterday I decided that I'm definitely going to swim in the
    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    We also got tickets to the American Idols Tour in Houston on Thu Jul 21st, so we're in town the day before the meet starts
    even though I'm training for sprints this summer I'll probably swim:
    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

    Probably NOT going to Auburn

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, LCM main pool
    7:30 to 9:00 dove in around 6:34ish
    wore FS2 legs
    swam with Michael Lovato, Marcio, & Nate O'Brien who swam for UT 2005 went 1:41 200 bk and 1:44 200 FL he's going to be real fast when he gets back in shape
    beside larry & jim

    600 fr
    200 K fast
    dove went 2:45
    which is my best 200 LCM K

    Main SET:

    1 x 100 fr on 1:25 right into
    2 x 100 fr on 1:20 right into
    3 x 100 fr on 1:15 (arms hurt didn't make)
    4 x 50 on 1:00
    100 easy

    3 x 100 fr on 1:25 right into
    2 x 100 fr on 1:20 right into
    1 x 100 fr on 1:15 MADE EM
    4 x 50 on 1:00
    100 easy

    3 x 100 fr on 1:25 right into
    2 x 100 fr on 1:20 right into
    1 x 100 fr on 1:15 MADE EM
    4 x 50 on 1:00
    100 easy

    1 x 100 fr on 1:25 right into
    2 x 100 fr on 1:20 right into
    3 x 100 fr on 1:15 MADE EM
    4 x 50 on 1:00
    100 easy

    50 easy

    50 fr easy speed went 28

    50 easy

    50 fr easy speed went 28
  5. Watching The BIG fish

    Today I traveled up to Charlotte to watch the prelims of the Ultraswim meet. What an awesome experience! Way too many things to comment on with so many fast swims. Very nice to have that much talent 3.5 hrs away.

    My schedule for the this weekend cleared out this past Monday, the day after they stopped selling tickets online. Aquageek did his best to advise me and even try to find me a ticket. It all worked out fine and now I owe Bill for his time and efforts during his own busy schedule.

    The meet ran very fast. The first session was finished by 11:50. Less than three hours!

    A few things that really stuck with me.

    1.Coughlin has the smoothest backstroke if have ever seen and some awesome underwater skills.

    2.Shanteau's hands are very fast and he "rides" the glide.

    3.Lochte's underwaters are crazy fast and long.

    4.Soni looks much smaller in person than on TV.

    5.Even when Phelps is standing by other tall and lean athletes his arms look twice as long as theirs. His 200 fly looked effortless.

    Just a few of my thoughts. A extremely fun day and probably the fastest three hours of my life.

    Now back to the real world of chores and problems at work.
  6. Saturday, 5/14/11

    by , May 14th, 2011 at 05:46 PM (A comfort swimmer's guide to easy swimming)
    SCM with swim buddy

    Warm Up
    300 swim free & back
    200 IM drill
    4 x 75/1:30 Build
    - 1-2 free, 3-4 back
    Kick 4 x 50/1:15
    - kicked IM order
    8 x 25/40 fast
    - IM order x2

    Main set:
    1 x 400/7:00 build
    - went 6:15
    2 x 300/5:15 build
    - went 4:45 on both
    3 x 200/3:30 desc
    - 3:15->3:10
    4 x 100/1:45 desc
    - 1:38->1:32

    Kick with fins
    8 x 50/1:00
    - alternated dolphin and flutter
    - 1-4 with board, 5-8 on back
    12 x 25/40 fast
    - 1-4 dolphin w/board
    - 5-8 flutter w/board
    - 9-12 on back, SDK underwater as far as possible (was getting past mid pool) then flutter on surface

    Warm down 100 easy DAB and free

    Total:4300 meters
  7. "Ironman" relay

    by , May 14th, 2011 at 05:24 PM (Pete's swim blog)
    Swam at HSA today. Their coach ran the workouts instead of the normal masters coach. As we finished up he invited us to swim an "Ironman" with his team. By "Ironman", he meant 400IM, 400 Kick, 400 Stroke, 400 Free for time. Having already put in 4000 yards, this wasn't terrible appealing. So, Dave and I decided to do it as a relay. It was lots of fun but maybe not so much for the kids who had to watch us take it easy every 50 yards. Anyway we finished around 19:00 in second place. Some kid who swims at Alabama beat us.


    Warm up
    3 x 200 Easy :10s rest
    8 x 50 Kick :10s rest, descend 1-4, 5-8
    8 x 75 :20s rest, Odds hard/Evens easy

    Main set
    400 Pull
    3 x 100 Free, Fastest possible interval (1:15)
    100 Easy
    400 Pull
    3 x 100 IM, Fastest possible interval (1:30)
    100 Easy
    400 Pull
    3 x 100 Free, Fastest possible interval (1:20)
    100 Easy

    Bonus Set
    16 x 50 Relay
    1-4 IM
    5-8 Kick
    9-12 Stroke
    13-16 Free

    200 Cool down

    (5000 Total)
    Swim Workouts
  8. A good workout even with the hot water

    by , May 14th, 2011 at 03:19 PM (Mixing it up this year)
    This was much hotter than I am used to at the CCAC.

    500 Free broken 1,2,3,4,1,2,3,1,2,1
    15x100 Free w/paddles & bouy #1-5@1:35, #6-9@1:30, #10-12@@1:15 made them all even the 1:15 YEAH!!!
    500 Free kick w/fins every 3rd 25 fast
    10x25 drills fly

    Total 2750 yards
  9. Picks and Pans

    by , May 14th, 2011 at 10:16 AM (Swimming, Life, and Other Stuff!)
    Ugh! May is a tough month for me! Too much to do and school and the end moving in fast. I worked four 12 hour days this week and I am fairly close to the light at the end of the tunnel! The sad part is that high school summer school starts the next day after regular school ends! I really wanted to take this year off ss but with Marty losing his job and still having 2 kids in college it just didn't make sense! My ex-husband tried to motivate me by reminding me I'm at the top of the pay scale w/ master's degree + 25 hours so now's the time to work! This crazy talk just makes me feel old and tired!!

    Something is happening with our local powerhouse master's team Indy Swim Fit. Several (almost all) the coaches are gone and Mel is starting a new team. If you are planning to swim the Firecracker Meet (July 2nd), or the Fall Classic (late October) just be aware things could change.
    I may look into the locations of Mel's practices; this just might be a great team to join!

    Currently I am sitting here trying to decide what to do this morning. Many Nasti's are swimming outdoors at Forest Park. I heard the water is 70 (exaggeration I think). I am feeling tired, beat-up, and old. Today is not the day I want to begin long-course meters, especially in cold water. I most likely will wimp out and swim at the high school with the hope other like-minded Nasti's will be there!

    Yesterdays Solo workout @ Monon Center:
    **800 Warm-up Freestyle Swim w/paddles
    **10 X 50 Kick @ 1:00 alternating flutter prone/dolfin/flutter supine.
    **10 X 50 Free @ 1:00 Golf Swim
    **300 freestyle @ 5:15 interval
    **2 X 150 freestyle @ 2:30 interval
    **3 X 100 Freestyle @ 1:45
    **4 X 75 freestyle @ 1:20
    **6 X 50 Freestyle @ 1:00
    no cool-down, a large party group of kiddos emerged from the party room to the pool so I figured it was their turn to use the pool.
    3,300 scm


    I ended up swimming indoors with 3 other nasti rogues! Time ended up short this session(45 minutes) so I did the following abbreviated SCM workout:

    **500 freestyle warm-up
    **10 X 50 Free @ :55
    **main set (I was supposed to do this twice but only had time for once)
    50 Free @ 1:00
    100 Free @ 2:00
    150 free @ 2:45
    200 Free @ 3:30
    250 Free @ 4:15
    200 Free @ 3:30
    150 Free @ 2:45
    100 Free @ 2:00
    50 Free @ 1:00
    4 X 50 @ :55 After the 4th I was notified it was time to get out!
    2,450 SCM

    Since I was just starting to get in the mood to swim I decided to stay and help with the Special Olympics Swim Team practice! I had the pleasure of working for 75 minutes with Kady, Maggie, and Erin! I love these kids! I helped a lot last year; this year I just haven't had the time until today. Needless to say working with these kids is like taking prozac on steroids for me! I'm all over my crappy swim workout and approaching the remainder of my day with a sunshine state of mind!

    Updated May 14th, 2011 at 04:23 PM by Bobinator (happiness :))

  10. Double FAST FRI May 13th, 2011

    by , May 13th, 2011 at 08:17 PM (Ande's Swimming Blog)
    Double FAST FRI May 13th, 2011

    Subscribe to Ande's Swimming Blog

    Tyler Coached
    UT, LCM main pool
    noon to 1;15 dove in 12:10
    wore new blue speedo PRO jammers
    swam with stacy beside larry & James

    assigned 3 x 400 said STOP at 12:23
    did 50's on 45 & 50 went 5 or 600

    Main SET:
    assigned 4 rounds of
    100 at ___ % effort on 2:30
    50 at ___ % effort on 1:00
    50 easy on 2:00
    Dove all the fast stuff
    Round 1 90%, 2) 93% 3) 96%, 4) 100%
    1) 67, 29
    2) skip, 28
    3) skip, 26.9
    4) skip, 25.9

    100 easy

    assigned [B]100 choice FAST in heats
    skipped it

    assigned 400 easy
    skipped it

    400 FR fast for time
    tyler timed
    went 4:41
    split 64, 72, 73, 71

    100 easy

    25 fr fast
    roll start
    tyler timed
    went 10.9

    25 easy
    Swim Workouts
  11. Friday the 13th!

    by , May 13th, 2011 at 07:16 PM (Workout Swimmer)
    Workout today:
    600 back/free
    600 pull
    300 kick
    (amazing how, no matter which coach shows up, the warm up NEVER deviates from this little 12-1500 set)
    3 x 300 on 4:30
    6 x 25, drill/sprint
    100 EZ
    12 x 100 on 1:40/1:35/1:30 by sets of 4. This was the demoralizing part. Really, I ought to be able to keep a faster interval!! Geez! I did keep the 1:30's, but barely. Of course the girls I was "racing" were doing them all on the 1:40, and perhaps there's something to that - perhaps if you get enough rest, you can go faster? Of course you can, but I know that I like the distant events, and so I need to be able to go fast with little rest, over and over again. Or fast with no rest at all.
    Then a 200 warm down.
    4000 LCM.
    Thinking about entering the Dixie Zone LC Meet in Sarasota in June - pretty darn long drive, but I really need to get some "racing" practice in. Other than workout, I mean! I have decided that I most definitely do NOT have the courage to race in a USAS meet - at least not when my kid is in town. I don't want to embarrass him, after all.
  12. LCM Solo, Friday, May 13

    by , May 13th, 2011 at 05:49 PM (The FAF AFAP Digest)
    Swim/LCM/Solo @ GMU:

    Warm up:

    500 various

    Main Sets:

    9 x 100 @ 2:00
    3 kick, 3 drill, 3 swim
    -- Still warming up, shoulders hurt from weights.

    10 x 50 shooter w/MF + cruise kick
    -- Went to 35-40 meter mark UW. Didn't want to push it further given air quality and my lung quality.

    8 x 50 drill @ :15 RI
    2 x IM order

    100 EZ

    -- Thought I was going to have to get out here. But some Mason swimmers came in to swim and the supervisor (Peter Ward wasn't there) saw my USMS cap, asked me what I was training for, and told me I could stay. So I carried on.

    10 x 50 shooters w/MF + cruise kick
    -- Same as before, went to 35-40 meter mark on back or belly

    12 x 50 w/fins @ 1:15
    2 x IM order
    -- Went high 31s on the fly 50s, just cruising and breathing every other stroke. So I probably did go 28ish last night when I was trying to sprint.

    100 EZ

    Total: 3600 m

    10-15 minutes hot tub



    One of the most enjoyable solo workouts I've had in awhile -- probably the novelty of long course + cool water. It was a pure recovery workout and I just cruised and worked on technique. It was so very nice to do shooters in a LC pool. Have the usual panoply of kids activities tomorrow so will either take an off day or go to yoga later in the day.

    Still mulling over what to do this summer. The USAS teams' practice hours are just too obscenely early for me. I may see if I can swim a couple times a week with the Terrapin Masters.

    Updated May 13th, 2011 at 06:54 PM by The Fortress

    Swim Workouts
  13. Friday the 13th? Must Be...

    by , May 13th, 2011 at 05:41 PM (Year Three: The Road Back)
    While I'm not a supersitious person, today just seemed to fit the typical Friday the 13th billing. Believe it or not, the pool was the best place even though I was dog-tired and my shoulder was killing me. Did I mention that before playing a softball double-header, one should probably have thrown a ball at some point in the previous several years. Wish I had taken my own advice. My right shoulder (my throwing shoulder) was tender when I started warming up, stiffened through the first set, and was so painful by the middle of the workout that I gave freestyle a break - kicked, did back, and did fly (which all felt better than free on my right shoulder). Crazy.... Anyway, here's what we did:

    400 Warm-Up
    3 sets:
    - 1 x 100 Kick Moderate on 2:15
    - 2 x 50 Kick Fast on 1:00
    3 sets (did free, kick, back w/ fins):
    - 2 x 50 on 1:00 (Swim 80%)
    - 1 x 100 on 2:00 (Match sum of previous 50s)
    - 2 x 50 on 1:00 (Swim faster pace)
    - 1 x 100 on 2:00 (Match sum of previous 50s)
    - 2 x 50 on 1:00 (Swim fastest pace)
    - 1:00 rest between rounds
    3 sets (wore fins):
    - 1 x 100 on 1:50 (25 Free, 25 Fly, 25 Free, 25 Fly)
    - 1 x 100 on 1:50 (25 Fly, 25 Free, 25 Fly, 25 Free)
    300 Kick Cool-Down
    Total Yards - 3400

    So, needless to say, I was exhausted when I pulled myself out of the pool. Then, I went home, got cleaned up and ready for work, put a load of laundry in, and headed to work. Sounds pretty simple, right? Except for when I got to work, my office's outlet wasn't working (i.e. my computer would not turn on - on a day when I had multiple deadlines to meet). So, I told my boss - who just happened to be with the electrician who was at the office for an entirely separate issue. When the electrician tried to turn the breaker back on, fire actually came out of the fuse box. After much searching - and no more visible flame - the electrician found the problem. Apparently, when the building was being remodeled, a construction worker had missed picking up a screw that was near the wiring into my office. When the cleaning people plugged into an adjacent outlet, the screw came into contact with the wire, sparked, and shorted out my office. E-gads.... When everything was back up and functional, I was able to make my deadlines, but the day was definitely a scramble for me. Whew! Glad that part's over. Time to relax.

    As to the shake-up with my swim team, I don't see it resolving. A new swim team is getting ready to start up - and barring an impossible circumstance, I will be switching from ISF to the new team. I'll find out the nitty-gritty details to what's up next week. Here's keeping my fingers crossed.... otherwise, I'm on my own, as our coached practices have been cancelled as of the end of May. Ugh.....

    Stay tuned... things are just getting interesting. Until then, happy swimming!
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout -05/16/11

    by , May 13th, 2011 at 04:36 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 100 2:00
    1 X 200 3:30
    4 X 100 1:45
    1 X 300 negative split

    1 X 200 kick 5:00
    8 X 50 kick 1:20
    50's: last 25 fast

    1 X 100 stroke or IM 2:15
    4 X 50 stroke 1:15
    Four times, short break after 2 rounds.

    7 X 200 free 3:20
    Swim or pull
    1-3: moderate pace
    4-7: Descend

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  15. Friday double dip

    This morning I swam at Riverbank with a couple of friends. My main goal was to get in some sprint work. Here’s what I did:

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

    5 x 3:00
    Odds = 200 FR, desc.
    Evens = 150 fr/st/fr easy

    30 x 50 FR @ 1:00, done as 5x thru the following:
    ·50 easy
    ·25 perfect form / 25 build
    ·50 easy
    ·25 overkick/25 easy bk
    ·50 easy
    ·50 sprint
    [This was a tough set, even though I was setting no speed records this morning—I went 33 on one of the fast 50s, 34s and 35s on the rest. We had a couple of triathletes swimming in the lane with us, and they joined in on this, so we had five (all!) of us in the lane doing the same thing, a degree of organization rarely seen during lap swim. My workout mates were mostly doing this set as a best-possible-average piece, so I went well at the back so I could change speeds without causing havoc.]

    200 easy IM kick

    1 x 100 pull
    2 x 100 FL/BK by 50
    400 pull
    100 play + warmdown

    After workout I met up with some friends out at Brighton Beach for a short dip/second warmdown. I swam about 2K. The water seemed a few degrees warmer today—maybe it’s finally coming to its senses. It was a short but sweet outing despite some threatening clouds overhead, and I felt refreshed and ready for more afterwards.
  16. Friday, 5/13/11

    by , May 13th, 2011 at 01:10 PM (A comfort swimmer's guide to easy swimming)

    Warm up
    300 swim - free and back
    200 IM drill
    - 1 arm for fly-back-free, & breast w/dolphin & flutter kick
    3 x 100/2:00 25 smooth swim/50 kick build/25 swim strong
    - did these all back, changed interval to 2:15
    3 x 50/50 strong desc
    - did these free, interval wasn't easy but I made it, ave 42 on the swims
    6 x 25/30 7.5 fast - 10 easy - 7.5 fast
    - did 2 fly, 2 back, 2 free. couldn't see the clock from the far end of the pool,(too much glare and steam) so interval was a guess. was probably closer to 40.

    Main Set
    3 x 100 free/1:45 desc
    - times were around 1:30
    3 x 200 back/4:00 desc - moderate to strong
    - was swimming these at 3:30
    3 x 100 IM/2:15
    average 1:45
    8 x 25/30 FAST
    - did 4 free, 4 back, again couldn't see clock so not sure of interval.

    Warm down
    200 easy free and back

    Total: 2700 meters

    It was another beautiful morning and again, while the indoor pool was crowded, I was the only one in the outdoor pool until I was almost finished with my swim.
  17. FAST FRI May 13th, 2011

    by , May 13th, 2011 at 12:30 PM (Ande's Swimming Blog)
    FAST FRI May 13th, 2011

    weighed 221 after practice
    thinking about doubling

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, LCM main pool
    6:30 to 8:00 dove in FIRST!
    wore new blue speedo PRO jammers
    swam with todd tyler chris mike
    beside jim and paul

    assigned 3 x 400 said STOP at 6:55
    did 50's on 45 & 50 went 14 or 1500

    Main SET:
    5 rounds of
    100 at ___ % effort on 2:30
    50 at ___ % effort on 1:00
    50 easy on 2:00
    Dove all the fast stuff
    Round 1 90%, 2) 93% 3) 96%, 4) 99%, 5) 100%
    1) 65, 29
    2) 64, 28
    3) 63, 28
    4) 66, 28
    5) 66, 27

    100 choice FAST in heats
    we had 6 heats and I went last to get more rest
    did FR, 25 2 beat kick, 75 6 beat kick
    went 57.5

    400 easy

    400 FR fast for time
    rested an extra 1:30 after the group started
    went 4:50

    100 easy

    Updated May 13th, 2011 at 01:16 PM by ande

    Swim Workouts
  18. Friday Workout

    by , May 13th, 2011 at 09:47 AM (Pete's swim blog)
    Nothing too special today. At the end of practice, Roger and Dave did 8 50s on 1:10. During the "rest" period, they did pull outs in the deep end. I joined them for 2 but I was pretty tired and just finished my cool down. 10 x 50 Fly pretty much put me in a hole from the start. Worked down to a 2:50 on the IMs but still felt sluggish all morning.


    400 Warm up

    10 x 50 Fly - 1:00

    4 x 75 Free - 1:00
    1 x 50 Free - :35
    4 x 75 Pull - 1:00
    1 x 50 Pull - :35
    4 x 75 Free - 1:00
    1 x 50 Free - :35
    50 Easy

    3 times through
    * 2 x 200 IM - 3:30
    * 300 Free - 3:00

    300 Cool Down

    (4100 Total)
    Swim Workouts
  19. Long Course Season is HERE!!!!!

    by , May 13th, 2011 at 08:54 AM (Mixing it up this year)
    No more short course except on the weekends at the Y.

    Even though I am hurting from yesterday I did my favorite workout today.

    50,100.150,200@:10R Free
    500 Free kick w/fins every 3rd 25 fast
    5x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 kick/50 swim started slow but got my speed at the end
    8x100@1:45 Free w/paddles & bouy
    200 Free EASY

    Total 3000 meters
  20. Promontory Point

    by , May 13th, 2011 at 03:53 AM (Chicken's Nuggets)
    This morning I drove my eldest daughter to school, checked my grades for my College of Du Page paralegal course, made pikelets for brekkie for number 2, checked grades again, vacuumed the house, played with our new cats, checked grades, fed cats, fed dog, walked dog, then drove to Chicago, to Promontory Point, to swim.

    The weather forecast was pessimistic, but I wasn't. It was warm and hazy when I arrived at the Point.

    Aside from the New Year's Dip, I've only swum in the lake once this year. EVMO and I swam last Friday at the Point and the water was 49-50. A trifle cold.

    Not so today. I measured 56 by the rocks at the ladder!


    I got in, gradually. About 100yds from shore the water suddenly became quite cold. A shock, but swimming back into 56 degree water after being in colder water felt like a dip n the hottub.

    I swam for 30 minutes, about a mile for me, and felt like I was in Heaven.

    I had to be getting home, so got out after only half an hour, to the applause of a man who was eating his lunch and watching me the whole time.

    He said "you should do races",

    I love Promontory Point