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  1. 9 Days To Go!!!

    by , July 28th, 2009 at 01:19 PM (A comfort swimmer's guide to easy swimming)
    Tuesday, 7/28/09

    SCM, Solo

    swim 200 as 100 free/100 back
    kick 200 on back, dolphin and flutter
    pull 100 free w/p&b
    pull 100 back w/buoy only

    6 x 50 w/15 sec. rest
    alt. drill/build by 25
    (went 2x fly-back-free)

    3x around: 1 round each fly, back, free
    all smooth/easy stuff is free.
    25 smooth, 5 sec.
    12.5 fast, then 12.5 easy, 5 sec.
    25 swim fast in between the flags, 5 sec.
    25 smooth, 5 sec.
    12.5 easy, 12.5 fast, 5 sec.
    25 smooth, 15 sec.
    25 fast, 10 sec.
    25 easy, 1 minute
    (the fly was pretty ragged, but the other 2 went ok)

    swim 6 x 50 from mid-pool: odds easy; evens fast turns and breakouts
    (did 1-4 free, 5-6 back)

    swim down:
    600, free and back by 100's

    Total: 2400 meters
  2. Tue Jul 28th, 2009

    by , July 28th, 2009 at 11:13 AM (Ande's Swimming Blog)
    Tue Jul 28th, 2009

    Swimming Bans High-Tech Suits, Ending an Era

    13th FINA World Championships 2009 - Roma (Italy) are going on
    Day 3 finals begin at noon EST / 11 central
    Watch it on Universal Sports


    6:00 - 7:30
    whiteny Coached
    Garrison pool

    400 fr
    100 k
    400 fr
    100 k

    Main Set

    4 x 200 on 2:45
    4 x 150 on 2:20 breathe 6, 5, 4, 3 times per length
    4 x 100 on 1:20
    4 x 050 on 0:50 breathe 6, 5, 4, 3 times per length
    100 IM

    repeat above set again
    todd did the 200's on 2:40, had trouble with em, skipped a 100
    felt a little out of shape from missing work outs last week and sore from my long walk


    looking for a couple SCM Meets in Oct Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events
    Swim Workouts
  3. vegas vacation workouts

    by , July 28th, 2009 at 11:00 AM (Ande's Swimming Blog)

    Thu July 23
    Did not train

    Fri July 24th
    went to the 5:30 practice at the Desert Breeze Pool 8275 Spring Mountain Rd
    but it was closed so I drove over to the
    Henderson Multi-Generational Complex at 250 S. Green Valley Pkwy
    arrived at 6:00 am
    when I dove in the team just started a set of 100's
    100 fast on 2:00
    100 easy on 2:00
    did 7 or 8 rounds
    held 1:07's on fast ones
    last fast one was 1:02 or 3

    Sat July 25th
    masters didn't have practice so I trained
    with the USS team practiced 9 - 10

    4 x 300

    6 x 150

    24 x 25 on 50
    odds from a dive fast
    evens easy

    walked 8 miles from MGM to the Stratosphere and back
    swam easy in the MGM pool

    did not train
    Swim Workouts
  4. Tuesday 7/28 - Not bad today

    by , July 28th, 2009 at 07:29 AM (Mixing it up this year)
    Today didn't feel quite like yesterday morning. Had some speed but still not much.

    500 Free every 3rd 50 drill
    5x100 @ 2:30 IM drill Fly, pull Back, kick Breast, swim Free leave board in mid pool

    500 Free kick w/fins every 3rd 50 moderate
    300 Free kick w/fins drills
    8x25 @ :45 Fly w/fins #3&6 FAST held 19's on fast ones was ok but not great rest EZ

    10x50 @ :10 R Breast Drills
    500 Free moderate last 100 EZ

    Please feel free to comment on my taper I am winging it here. I didn't fell like garbage today so that is making me alittle nervous.

    Total 3000 meters

    Tonight we did 200 Free for warmup then 52x25 breast drills. for a total of 1500 yards

    Updated July 28th, 2009 at 08:23 PM by Donna

  5. Back in the California sun and pollution

    by , July 28th, 2009 at 12:46 AM (Swim like an Orca, but faster !)
    Western Slope Aquatic's - YMCA Open session
    Solo - BYO

    I borrowed one of Chris's (Marks) workouts

    Warmup (600) 200FR, 100 BK, 100BR, 200 K

    4 x 250 on 4:00,
    1: 200 strong + 50 easy(FR)
    2: 150 strong, :10 rest, 50 fast + 50 easy(FR)
    3: 100 strong, :20 rest, 100 faster + 50 easy (BK)
    4: 4 x 50, :10 rest, descend by 50s + 50 easy(BK)

    100 easy

    7 x 100 kick on 2:30, Did all with fins to speed things up,
    did mostly dolphin on back, Fly kick and Fly kick on side w/ snorkel

    400 cruise free pull (paddles & buoy)
    100 easy

    I skipped the Sprint 25's due to increasing small people invading my lane.

    200 Cool Down

    3100 SCY

    Good to be back at the home pool, somewhat...While I was in Oregon didn't miss the 100 degree heat, nor the polluted air in El Dorado. Couldn't make it to the Masters workout tonight, so I dropped in during a open session...Its nice when it first opens, however later on the wee-people start filling the pool...Most of the kids that come are non-swimmers, they are more like floaters, jelly-fish, they drift into your lane and you run into them, especially during backstroke!
  6. 7/26 Jog and Swim

    by , July 27th, 2009 at 09:43 PM (FREEDom)
    7am jog
    Ran about 30 minutes around the local sidewalks. Nothing too fast, still trying to keep it more aerobic for now. The good news is my left leg, which was rather sore, felt fine. So the rest over the weekend must have helped.

    6:30pm SCY
    Regular masters workout. Small turnout for some reason, just me, Dr Mike, Joe, and Matt. Had my own lane... but still had trouble swimming straight . Water was nice. Beth coached.

    Warm up
    400 300 200 100 swam about 600

    Set 1
    20 x 25 on :25 mid pool start 25s, work on turns. Beth coached us up afterwards about our sloppy turns. I'm sure it wasn't me. My turns are in a class of their own.
    100 easy

    Set 2
    8 x 25 on :30 fly
    100 easy
    4 x 50 on 1:00 back. Started to work these a bit, mostly trying to keep the kick going.
    100 easy
    4 x 75 on 1:20 assigned was some stroke I don't understand, so I swam back. Worked pretty good, got down to :52 - 53s.
    100 easy
    4 x 100 on 1:40 free. Pushed these a bit, trying to keep it long/strong. Went 3, 2, 3, 1.
    100 easy

    Set 3
    6 x 150 on 2:20 pull w/ paddles. I snorkeled 3, went 1:41s, then dropped the snorkel, and went 1:39s.

    2 x 25 on :45 all out. ugh

    200 easy

    I felt a bit stiff in the water, but pretty pleased with how I actually swam. The rest probably helped. I feel my legs may be getting a little better/stronger from the running and biking, and focused on a decent kick in set 2.
    Tags: running
    Swim Workouts
  7. 7/25 7AM Bike ride

    by , July 27th, 2009 at 09:28 PM (FREEDom)
    Rode 46 miles around Suncoast Trail and Starkey Park. Mostly flat. Nice ride, good weather if a bit warm and humid, but that's Florida in the summer. I had hoped to make it back in time for 10am masters swim practice, but was running too late.

    Ended up taking it easy most of the rest weekend.
    Tags: bike
  8. Monday, July 27

    by , July 27th, 2009 at 08:26 PM (The FAF AFAP Digest)

    Warm up:

    750 variety swim, kick, drill

    Transition set:

    6 x 75
    25 UW shooter on back + 25 feet first scull + 25 easy speed fly

    50 EZ

    Speed work:

    3 x (100 broken backstrokes w/ fins, 15 second rest at 50, + 200 EZ)

    Went 26/29 (kid interruption on second 50), 26/27-28, 26/27

    50 EZ

    2 x (AFAP 50 w/fins + 100 EZ)
    went 25 on fly, 22-23 on dolphin kick shooter

    50 EZ

    5 x (25 AFAP + 50 EZ)
    3 fast free, 2 fast flutter kick shooter

    125 C/D

    Total: 3050


    Didn't feel the greatest. Kinda tired afterward from the sprinting. I may need to shift into super loafing mode. I've sort of lost track of how close Nats is ... I barely know what day it is lately ... thought it was Tuesday most of the day ...

    I can't wait to swim in my pool without all the loud nasty interfering children --- why, they're enough to make a person want to have a vasectomy! One kid just walked off with my fins today.

    Did get a second good night sleep in a row. Was very busy today and have some running around to do tomorrow wrt All Stars. That meet is a zoo. I'm just hoping I can at least watch my kid. I hate it when grown adults insist on saving seats for 24 hours and won't budge to let others watch their kids race. I can forsee the need to be f'in beech ...

    The food front is pretty much the same. I've just been eating a bit more pasta and some sandwiches instead of salads for lunch. I've tried switching my glass of chard to the dinner/happy hour. That just makes me tired all evening ...

    Mini Mono and I are going to get pedicures and massages together tomorrow. I've been babying her more than usual.

    Updated July 27th, 2009 at 09:15 PM by The Fortress

    Swim Workouts
  9. My B-70 Experiment

    by , July 27th, 2009 at 05:20 PM (Elise's Fitness Fun)
    Following the suggestion of several people, I tried out my B-70 today for a few 25s. I've never worn anything higher up than a Pro, so wanted to know how the break-out would feel in a more buoyant suit. Really glad I tried it out as that thing brings me up much sooner than I can could possibly imagine.

    Actually timed how long it took for me to get the thing on. I put plastic bags on my feet up to mid-calf and used leather gloves to pull the suit up. Only took me about 8:23 to get it on. Hubby then zipped me up.

    As the instructions say, warmed up a little and then did a final fitting. Got timed in 5 x 25. Last time I was timed in a few 25s was about three weeks before the Auburn meet which would have been 6 months ago. Back then, I wore a Pro on the 25s. Today, got the same person to time. I was astounded at the difference between my times in the Pro and the times in the B-70. Today, my 25 free was 0.7 seconds faster and my fastest 25 fly was 0.9 seconds faster. Good gracious that suit makes a difference! Wish I could claim I've improved that much, but don't think so.

    Anyway, I'm excited about Nationals now and my B-70! Hope it pans out at the meet!

    Did yoga this evening. I have a really hard time balancing when I have to stand on one foot. My ankles are still so weak that my feet rolls in and I lose my balance. Otherwise, my balance seems to be pretty good. I'm finding that my lower back is suprisingly more flexible now. This is a great class. If I didn't have a meet on Thursday, I'd be back in there. I'll do one more class on Monday before Nationals.

    Updated July 29th, 2009 at 12:00 AM by elise526

  10. Recovery Day

    by , July 27th, 2009 at 11:39 AM (A comfort swimmer's guide to easy swimming)
    Monday, 7/27/09


    200 swim free
    200 kick, rev IM order
    300 IM drill
    400 swim alt. 50 free/50 back
    200 reverse IM drill, did this as all fist swim
    6 x 50 pull on 1 alt. free/no free by 25
    Total: 1600 meters
  11. Sunday LCM workout

    by , July 27th, 2009 at 11:33 AM (A comfort swimmer's guide to easy swimming)

    My son Jared and I made the 2-1/2 hour drive to Twin Falls Idaho yesterday so we could do a long course workout.

    The workout was basically the same as Saturday's.

    400 free/back
    200 kick on back, alternating dolphin/flutter
    100 1 arm fly drill

    swim 16 x 50 on 1:30: cycle through the strokes in sets of 4 as fly, free, back, free;
    on 1-3, do a fast breakout and sprint to 12.5, then swim 25 easy, switch gears, and sprint the last 12.5 into the finish.
    4th one of each round is all easy free.
    200 easy free

    swim 8 x 50 on 1:15: 2x around (round 1 free, round 2 back)
    #1 - 25 fast, 25 easy,
    #2 - 25 easy, 25 fast,
    #3 - all easy
    #4 - 12.5 easy, 25 fast, 12.5 easy

    swim down
    400 easy free and back

    Total: 2500 meters
  12. Monday 7/27 - Drills and Lead Weights

    by , July 27th, 2009 at 07:38 AM (Mixing it up this year)
    I can tell taper is officially here. My arms felt like lead weights this morning, I could barely move them and my swimming was ever so slow. But I had planned on an easy day focusing of freestyle body positioning with lots of drills.

    500 Free every 3rd 50 3/4 catchup drill
    5x100 @ 1:55 Free was very slow on this
    500 Free kick w/fins every 3rd 50 moderate
    20x50 @ 1:30 Free w/fins Drills ranging from rotational kicking to front free skull, etc.
    5x100 @ 1:55 Free was even slower than earlier

    Total 3000 meters

    This evening we went 1000 yards before I hopped out and the girls finished their workout. Our 1000 was a 200 warmup than 32x25 various freestyle drills. I also took the liberty of having them both swim a 200 Free for time, not an event either of them do regularly. They both dropped 11 seconds in practice. Awesome job.

    I felt much faster this evening than in the morning.

    Updated July 27th, 2009 at 09:08 PM by Donna

  13. Sunday addendum

    by , July 26th, 2009 at 11:49 PM (Swimming, Life, and Other Stuff!)
    Detailed the car, worked in yard, did laundry, and cleaned next week's vegetables.
    Decided to take a little run with a friend.
    Took off really slow, then slower. Finally the last 20 minutes I took off on my own and ran my pace. It was a very hot/humid, but enjoyable 40 minute run.
    Today at the end of swim practice we worked on relay starts. I learned from 2 of our good sprinter guys I was taking an" extra stroke in" and disabling the outgoing swimmer. I worked on it awhile and will continue to do so. I'm a little nervous about the relays at nats. I am so not a sprinter...I hope I don't let anyone down or disappoint them.
  14. Sunday, July 26

    by , July 26th, 2009 at 05:55 PM (The FAF AFAP Digest)

    Warm up:

    600 swim, kick
    200 fly drills

    Main sets:

    16 x 25 4 point shooters

    50 EZ

    20 x 25
    evens easy speed-fast fly
    odds easy

    50 EZ

    3 x (50 AFAP w/fins+ 200 EZ)

    2 50 backs = 25ish
    1 50 dolphin kick on back = 22-23

    5 x (25 AFAP free + 50 EZ)

    C/D 125

    Total: 3100

    Need to do some stretching and RC work tonight.


    Took a rest day on Saturday. Had a good day at Divisionals and now only one week left of summer swim!

    Didn't go to Mason today (and who knew Speedo would show?!). Didn't want to swim with the super fast intervals. I may go on Tuesday and swim in a slower lane just to get some LC work in. Or else I'll swim at the 12-2 lunch hour session. The pool closes for the rest of August on Aug 3.

    And, more importantly, I slept for a solid 8 hours last night for the first time in about 2 years. Uh, life is different with uninterrupted sleep. I just hope it continues.
    Swim Workouts
  15. Sunny Sunday

    by , July 26th, 2009 at 02:29 PM (Swimming, Life, and Other Stuff!)
    FPAC w/Nasti's under a beautiful blue sky.
    Here's what we did:

    *200 Free
    *200 Kick (dolphin on back)
    *2 X 100 Swim (fly/back)
    *200 free-150 Free-100 free-50 Free (I'm not sure of the interval but not much rest)
    *3 X 100>Time Goal: Swim your best 100 time+12%, if faster you bank the seconds and add to next repetition.(2:30 interval)
    *4 X 50 Dolphin Kick on back w/fins on 1;15
    *4 X 50 Free w/breath control. Breath every 5-7-9-7 strokes. on 1:15.
    *3 X 100>Same as above but on 3:00 interval.
    *200 cool-down swim
    I also did 2 X 200 IM because I felt fat and I smelled those egg sandwiches...I really wanted one!
    2,700 LCM

    After the swim there were ham/egg/cheese sandwiches, coffee cake, and coffee. The STARS Diving Team was having a 2 day invite. It was fun to kick back and watch the kids dive. They have some very skillful divers. Boudia and Finchum came from this team. The kids do alot of dryland training and are very ripped!
    The stock car race just started, I hear the surround sound kicking in and the beer cans popping.....I better go supervise!
  16. kingdom recap

    it was a horrible morning.... pouring rain and chilly and i felt guilty for roping clare into spending 4+hours in a kayak next to me; but the weather cleared just before the start and got better with each passing minute!

    i started off at what felt like a pretty fast pace, and about a mile in, managed to pull up next to john h. rondi was already out in the lead... no surprise there. i thought i might be able to hold pace with john for a good while and did, but around mile 7, the effort began to take its toll. 3 other swimmers passed me from mile 7 to the finish, and i got a "not bad for an old guy" from the race director.

    i consumed less than 12 oz of water per hour in a rather concentrated mix of perpetuem and endurolites.... as an experiment. i think i need more water in the mix and 125mg aspirin every 2 hours.

    a good day in northern vt.

    this time tomorrow, we will be en route to SF.

    Updated July 26th, 2009 at 04:28 PM by chaos

  17. Discipline required

    by , July 25th, 2009 at 08:46 PM (Elise's Fitness Fun)
    If Fort were here, I think she would pat me on the head today for not blowing it out on a run. I'm trying to be smart right now and not do anything to throw off my taper.

    Had a great swim today of 2200 yards with lots of intensity and fin work. Did a set of 10 broken 100s where I broke at the 75 for 15 seconds and blasted the last 25. Lots of recovery in between each broken 100.

    This evening, I went for an easy 2 mile run. I resisted the urge to warm-up with the first mile and blast the second mile. Really had a strong urge to see how fast I could run a mile right now. I resisted knowing I would probably end up right back where I was a week ago. Ran both miles at a snail's pace - 10 minutes per mile.

    I'm really looking forward to focusing on my running after Nationals. A break from swimming will be needed, so I might even do something crazy like just swim once a week for a couple of months. Up unitil Labor Day, I'll have to build a running base. This will mean logging the miles, but going at a snail's pace. This will drive me nuts, but better to do than get hurt. After Labor Day, since I've been running a little bit through the summer, I'll start to throw in some more hard efforts. Hopefully by October or November, I'll be in half-decent shape to run.

    Updated July 25th, 2009 at 09:04 PM by elise526

  18. Saturday, 7/25/09

    by , July 25th, 2009 at 06:29 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    300 free/back
    200 kick on back, alternating dolphin/flutter
    100 1 arm fly drill
    200 free pull w/p&b breathe 3/5 by 25

    4 x 100 choice w/20 sec. rest alt. drill/build by 25
    (alternated free and back)
    100 easy

    swim 12 x 50 on 1:30: cycle through the strokes in sets of 4 as fly, back, free;
    on 1-3, do a fast breakout and sprint to 12.5, then swim 25 easy, switch gears, and sprint the last 12.5 into the finish.
    4th one of each round is all easy free.
    200 easy free

    swim 8 x 25 on :45: 2x around (round 1 free, round 2 back)
    odds 12.5 fast,12.5 easy,
    evens 12.5 easy 12.5 fast,

    11-minute swim down.
    (did 600 alternating free/back by 100)

    Total: 2900 meters
  19. storming saturday

    by , July 25th, 2009 at 04:33 PM (Swimming, Life, and Other Stuff!)
    I woke up to thunder and lightning! To swim or not to swim? I decided to go, it might not even be storming at FP.
    It ended up being one of those stormy-windy-slight clearing-back to storming cycle mornings. We did our 100's to failure anyway.

    *200 Free Swim
    *200 Kick (fins, flutter, supine)
    *2 X 100 (fly and breast)
    *100's to failure-Start on a 2:15 interval and subtract 3 seconds each repeat. Go as long as you can. (I did 13 unassisted, then I put my zoomers on and did 3 more) I didn't feel like pushing myself too hard so I didn't.
    *200 IM
    *ez 100 Free
    2,500 LCM
    I said I wasn't going to taper for nats but it looks like I am since I'm not adding anything on to the practice. Maybe my shoulders are telling me they need a break.
    I'm a little confused about what type of suits we can now wear. Would an old aquablade(traditional suit cut) be legal? How about the TYR Aquapel Clipback(traditional suit cut)? Both are leftovers from my daughter's swim careers. I think both of them were only wore 1X in a state meet. I think I can even squeeze my hammy hocks into them! I love recycling, it's so cheap!
    I guess I'll save the brand new NERO for Big Shoulders.
  20. Saturday -7/25 - Easy, Easy Day

    by , July 25th, 2009 at 04:30 PM (Mixing it up this year)
    I just decided since I was on my own with non of the girls there it would be an easy day. Then Tom showed up so we talked alittle in between swims.

    1000 Free as 200 swim/kick/swim/pull/swim
    500 Free kick w/fins every 3rd 35 FAST
    5x100 kick w/fins #1&4 free on side, #2&5 back, #3 fly on back
    40x25 Drills 10 of each stroke

    Total 3000 yards