View RSS Feed

All Blog Entries

  1. Picking up speed

    by , July 28th, 2010 at 07:49 AM (Mixing it up this year)
    Felt much better today with alittle more pep.

    1000 as 200 swim/pull/swim/kick/swim
    500 Back kick w/fins alt by 100 fashion model/arms perpendicular
    10x30 from dive as 15 meter breakouts alt free/fly
    4x200@4:00 back w/fins 50 rt arm/50 lt arm/50 arms perp./50 sprint felt strong here
    400 Free as 50 swim/50 drill

    Total 3000 meters
  2. Tired Tuesday

    by , July 27th, 2010 at 10:30 PM (Swimming, Life, and Other Stuff!)
    It seemed a little cooler here so I decided to do the 5:30 Nasti workout. Bad choice, the water was 89 degrees lcm and the sun was relentlessly torturous the first 45 minutes of the practice.
    Once we got going it was okay. It's amazing what the power of a group can accomplish. Alone I would have melted my motivation and quit early without a doubt.
    The workout was adjusted to 50's and 100's. Here's what we did:

    **easy 200 warm-up swim
    **5 X 100 Freestyle on 2:00
    **4 X 50 IM roll on 1:15
    **5 X 100 Freestyle on 1:55
    **4 X 50 Kick w/fins on 1:15
    **5 X 100 Freestyle on 1:50
    **4 X 50 Pull on 1:15
    **5 X 100 Freestyle on 1:45
    **4 X 50 Freestyle on 1:00
    **3 X 100 Freestyle on 1:30 (I sat 2 and 4 out)
    **4 X 50 Freestyle on 1:15 Descend each 50!

    3,500 LCM

    I met with my new Principal today. He seems flexible, energetic, supportive, and very young. I think he'll be just fine!
    1.5 weeks of summer break remain.
    This week-end I'm doing the 1500 in the quarry at Lakeside in Louisville. I will probably just do Saturday and scratch on Sunday. I'm signed up for the mile, 200 free, 50 Fly, and 50 Breast. I hope the quarry is cooler than outdoor pools currently are.
  3. Yoga + LCM, Tuesday, July 27

    by , July 27th, 2010 at 10:20 PM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes:

    Made it to yoga today for the noon class. It was a bit of a shock to my chakra. Surprisingly, my balance was still pretty good. Not surprisingly, my back is less flexible after my recent long no yoga/no stretching stint. I liked today's instructor, but I have no idea how to "puff out my kidneys."


    Warm up:

    500 swim
    500, done 50 kick + 50 drill
    3 x 50 build
    1 x 50 scull

    (I missed about 300 of this while chatting with Cheryl. Though nothing is in writing yet, it sounds very promising our team will be intact with some schedule modifications (that I actually prefer). Complaining was very effective in this case.)

    Main Sets:

    12 x 100 @ 2:00, done as 4 x through:

    25 fast fly + 50 free + 25 fast fly
    25 fast back + 50 free + 25 fast back
    25 fast breast + 50 free + 25 fast breast

    On the fly & back 100s, I did the middle 50 as a 50 kick instead of 50 free. After a weekend of dogs and gluten, I am wheezing and needed more air. I ended up descending the fly and breast 100s and ascending the back 100s.

    50 EZ

    6 x 50 kick @ 1:15, done as:

    25 kick w/board + 25 kick holding board in air with 2 hands. I find this latter drill nearly impossible.

    50 EZ

    9 x 100 free, done as:

    4 x 100 @ 1:40
    3 x 100 @ 1:35
    2 x 100 @ 1:30

    I used my paddles on these. Always surprised to see me on a Tuesday freestyle night anyway, my coach jokingly asked if I was doing the 400 free at Zones. Ew.

    100 EZ

    Total: 3500 meters



    Today whooped my ass good. I'm hoping to spend tomorrow just making like a sprinter.

    I really wish there were more time in life. I need to see an internist, dentist, podiatrist, opthamologist, get a mammogram (which I am apparently too "muscular" to get any reliable results for), etc. I wish someone else could do this for me ... My opthamologist is always urging Mini and me to use prescription goggles. I finally broke down and told him at my last visit that virtually everyone swims with their contacts in.

    Here's Glenn Mills' report on the Kingdom 10 mile swim in Vermont. Good article on the anniversary of the 1980 Olympic team that wasn't as well.

    Updated July 29th, 2010 at 12:02 PM by The Fortress

    Swim Workouts , Yoga
  4. Sarasota Y Sharks Masters: 5:30 Workout

    by , July 27th, 2010 at 06:17 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper Workout for Summer Nationals

    WARM UP:
    4 X 150 2:45
    8 X 50 1:00
    50's: 1-4: long and smooth
    5-8: descend to fast

    3 X 200 3:30
    negative split each swim

    8 X 50 kick 1:15
    5-8: 25 fast/25 easy

    6 X 50 build 1:20

    4 X{start-turn-finish drill

    1 X 50
    From the blocks @ race pace

    WARM DOWN: 5 X 50 easy 1:00
    Swim Workouts
  5. Tue Jul 27th 2010

    by , July 27th, 2010 at 04:01 PM (Ande's Swimming Blog)
    Tue Jul 27th 2010

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    6:30 TO 8:00 am
    Austin UT Swim Center main pool
    swam with tyler, nate, ned, doug, larry, tennielle
    dove in at 6:40ish
    wore brief

    200 fr
    100 k went 1;25


    assigned 4 x 150 fl, bk , br
    did 150 easy
    50 easy
    50 easy
    150 fl bk br went 1:55

    100 easy

    assigned 4 x 150
    50 easy
    50 easy
    50 skip
    50 fl fast
    went 27.3

    100 easy
    Swim Workouts
  6. Tuesday, 7/27/10

    by , July 27th, 2010 at 12:28 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo
    In the rain again.

    200 swim
    300 as 50 kick/50 drill/50 swim
    (did 150 free/150 back)
    200 scull/pull

    10 x 50 kick as 15m underwater/35m build
    (with fins, did odds free/evens back)

    6 x 100 kick, no fins
    (did 1-2 flutter w/board, 3-6 on back, no board)

    500 pull free, w/p&b

    700 pull back, w/buoy only

    Cool down
    200 drill/swim free and back

    Total: 3200 meters

    Updated July 27th, 2010 at 04:40 PM by poolraat

  7. No Energy today At ALL

    by , July 27th, 2010 at 07:30 AM (Mixing it up this year)
    I could barely move today in the pool. Just felt yuck. My first 4 sprints were soooo sloooow.

    10x100@1:50 Free
    8x25 from block alt fly/free
    500 Free kick w/fins every 3rd 25 fast
    5x100@1:45 Free kick w/fins got slower each time
    200 Free EASY w/bouy
    400 Free for time 6:23 not good
    200 Free EASY

    Total 3000 meters
  8. July 26, 2010 _ Cooler In the NorCal

    by , July 27th, 2010 at 12:13 AM (Swim like an Orca, but faster !)
    Aquasol 5:50-7:10pm
    Coach Janine

    Warm (500)
    2x100FR, 200IM drill, 100BK
    Kick (500/1000)
    20x25K w/board (10FR, 5BR, 5Fly) on :40
    75's (800/1800)
    10x75 FR on 1:05
    BR Pull (450/2250)
    8x50 BR pull/FR drill (fists) on 1:15
    IM's (550/2800)
    5x100IM on 1:45
    2x100 SDK back w/mono-fin
    50 cool
    (skipped the 6x75 Fly/FR/Fly due to both calf's cramping)


    Coach Steve said that I can break the one minute barrier at the next upcoming meet, if I can hold 31's on :50 (8x50).
    Coach Janine has been keeping me on the 75's with the same intent!
  9. Catalina Part II

    Catalina Channel Part 2

    The clock started at 10 minutes past midnight, July 20th. The water temperature was a comfortable cool 64 degrees. There was no evidence of the ¾ moon as the cloud cover presented us with a low ceiling…. I thought it was always sunny in LA. To my right was kayaker Peter Phillips. His kayak lit up with a few green glow sticks. To my left was Tobey Ann Saracino… to her left was the mighty Outrider; a 50’ fishing charter boat and one of 2 certified escorts for the Catalina Channel Swimming Federation (CCSF). The cabin was well lit up, and they had a light shining on us also. It was hard to identify the people watching us from the side, as they were back-lit by the boat’s lighting but silhouettes were always visible. I could see Tobey better through the water than above, likewise the kayak to my right. I felt good; breathing every 3 strokes and though I was looking for sea life, there was little to be seen except for a few jellyfish and some chains of phytoplankton. Tobey and I were getting stung frequently, but I assumed that there were lots of renegade tentacles floating around… nothing like the lion’s-mane-wrap-around stings like we’ve been hit with back east, and the discomfort of these little “hits” would fade quickly.

    Twenty minutes passes and its time for the first feed. The strobe that I hoped would be a clear signal proved to be useless with the bright lights behind, and a chorus of “FEED!... FEED!... FEED! “ would become the standard communication between all aboard the Outrider and yours truly for the foreseeable future.

    Tobey dropped back; I made my way to the boat; bottles dropped; glug…glug… glug; swim onward. Repeat. The only variation being that on every hour, the flavor of my feed would change from EFS fruit punch to ginger tea sweetened with agave nectar. Tobey exited the water on my 5th feed… 1hour 40minutes of swimming. Any night time anxiety I may have had was gone, I was feeling good, and told myself that I was almost 20% through with my swim. Soon the sun would be rising.

    Some time went by and John Humenik took the plunge to join me for a bit. John is a super-lean swimming machine and I was a bit concerned that he would catch a chill swimming at my pace. If he did, he kept it well hidden from me, and also kept his exposure to 20 minutes.

    Somewhere between 4 and 6 hours, we had a kayak switch. The outrider pulled ahead to let Beth Barnes enter the water and as we made our way toward the boat, the change over was made. Daybreak was upon us now. The lights came on so gradually that it was hard to notice, and the heavy overcast added to this effect. The air was heavy with the smell of bacon and it made me happy to know that the crew would soon be enjoying breakfast. This was Beth’s first crossing and I have to say she was extremely focused and held a straight line and consistent distance the whole time…. Still, on the one occasion when I had to hurl, I was careful to do it while facing the other way.

    I had warned everyone that I would not be conversing much during the swim, and indeed the only communications I had with the boat were to confirm that I was eliminating the surplus of my feeds regularly… a learned skill, and I think I am somewhat of an expert.
    A quick thumbs up in response to “are you peeing?” …. No need for words.
    There were a few other quick communications: once when my feed came to me too hot, and once when Jim requested that I consume some water as he thought the electrolyte content of my feeds was extremely high. He may be right. I cut my hourly intake by 1/3 for this swim and will probably cut it further for the English Channel.

    About half way, there was a noticeable drop in temperature… down to 62 degree. With a long way still to go, I thought this would be a problem as I fully expected the temperature to keep dropping as we approached the mainland. This I believe is the norm, but not today. 62 would be the low, and it only lasted for a couple of hours.

    Though I wasn’t keeping track of time, I knew that my hopeful goal between 9 and 10 hours had come and gone and still the mainland was nowhere in site, but I felt like I could keep on going so I never asked “how much longer?”, “where are we?”, or any other questions that I really didn’t want to know the answer to. Harris was keeping my FB page updated and told me later that he thought I should be a bit more conversational….. nonsense. There really isn’t much I want to say.

    There were several wildlife viewing opportunities for those aboard the Outrider that included dozens of dolphins, a handful of sea lions, and a 10’ blue shark. I saw none of these, but knew of their presence. The dolphins were swimming close to me and I could hear their chattering squeaks and whistles. I saw Beth turn quickly to her right; it startled me and she said there was a sea lion, but the kayak was between it and me. The entire gang rushed to the back of the boat and there was pointing and they were looking with binoculars… Tobey was in the water with me on her second shift; and she noticed this as well though there were no words exchanged between us. My pre-swim address to my crew included a few “please, do nots”…. Please, do not let me see you eating/drinking/puking/shivering/praying/fishing/sleeping/crying/etc, but I failed to mention: Please do not all run to the back of the boat at once like there is a big shark following us. Though seriously, I was never worried and in the dark moment of self doubt I even thought that a nosey shark might be just the thing I need to be able to resign from this seemingly endless swim with dignity.

    I was certainly feeling the burn in my mouth, sinus and throat now but was otherwise pain free. I had stopped trying to keep track of the time in my head, but knew I was somewhere between 11 and 13 hours. The currents were quite strong, I was covering less than a quarter mile between feeds, and when I stopped to feed, I was being swept to the back of the boat in those few seconds. As John retrieved my bottles, I asked (looking for some affirmation) “I’m not really going forward… am I?” John’s response was over the top and hysterical… “DON’T BE A PUSSY!” …. I nearly puked from laughing… 20 minutes to the next feed became my mantra.

    ------- to be continued---------
  10. Monday, July 26

    by , July 26th, 2010 at 10:00 PM (The FAF AFAP Digest)
    Bike, 30 minutes


    Failure of any real exercise. Just no time. I spent hours driving back from Pittsburgh (why is driving so very exhausting?!?!) while Mr. Fort stayed for some work. Then I hopped on the bike only briefly and had to run off to our last Monday night meet. Only one meet left on Saturday, Divisional Champs and then "I'm free, free at last." We're skipping All Stars this year for the beach.

    And happily, it appears that the complaints and hubbub that ensued when the Aquatic Center abruptly and inexplicably terminated our masters program (and proposed a workout blog with a "life fitness" coach) have resulted in an about face. They have "re-hired" Cheryl after advertising the position. Our proposed new practice hours are slightly different (a late morning practice on Sat. after the pool officially opens at 10:30) and a Friday open make up day for weekends when the pool is closed for meets. The 4:45 am practices are still not on the schedule, but that too is under discussion. I know many are bummed about the Saturday practice, but I may actually attend it more, though it is distance free day. I could use it as distance kick day.

    The whole incident was preposterous and political. What was really irksome is that one got the feeling the pool staff thought they were running a retirement community where everyone had to take what is offered ... The suggestion of a "life fitness" coach to a team with many competitors on a regional, national and international basis was just ludicrous. I'm at least glad that my kids will grow up not thinking that adults are virtual invalids.

    I plan to go to bikram yoga and my evening practice tomorrow.

    On other news, Mr. Fort is agitating to do the Reston century ride on Aug. 22 with his new bike. This conflicts with Zones, but Fort Son is in charge of my youngest, which means that he will do nothing other than keep her alive.

    Updated July 27th, 2010 at 10:05 AM by The Fortress

  11. Weekend workouts

    by , July 26th, 2010 at 08:59 PM (Elise's Fitness Fun)
    On Saturday, took a 12.5 mile bike ride with seven 45 second surges.

    Sunday, did a 2 mile easy run at a 9:30 per mile pace.
  12. 2 Swim Monday

    by , July 26th, 2010 at 08:46 PM (Adventures in Swimming)
    I swam with the Sharks this morning SCY

    I swam by myself after work. SCY

    Coach Alex w/sharks

    400 Warmup 50 free/50 back

    8 x 75 K/D/Swim Choice :10r

    8 x 100 Even Pace (I held pace for 6 then descended) :10-15r
    100 ez
    4 x 200 Pace again (I descended from pace)
    50 ez
    2 x 400 (We only did one)

    I think the crazy fast guys did both and then some..

    100 Warm Down

    3250 yds

    Then after work

    200 Swim
    2 x 100 Kick
    10 x 50 desc by sets of 2
    6 x 100 Even Free, Odd's back
    200 pull (Tried pull buoy again, didn't like it this time)
    3 x 100 Even ez pace. warmed down on the last one

    2100 Yds

    I did 5350 Today, The after work was just relaxing.
    I need to start every week like this.
  13. Sarasota Y Sharks Masters: 5:30 AM Workout

    by , July 26th, 2010 at 05:49 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Two weeks until Summer Nationals

    WARM UP:
    2 X 250 4:30
    2 X 150 2:45
    2 X 100 1:45

    4 X 150 3:30
    100 kick/50 swim
    Fins optional

    5 X 100 choice
    free: 2:00
    stroke: 2:15 or stroke/free
    Perfect technique swim

    4 X 50
    odds: blocks, sprint 20 and easy finish
    evens: build to race finish

    3 X 200 broken @ race pace 6:00
    Broken :10 at each 50
    3 X 100 broken @ race pace 6:00
    broken :10 at the 50

    WARM DOWN: 4 X 50 easy 1:00
    Swim Workouts
  14. Mon Jul 26th 2010

    by , July 26th, 2010 at 02:02 PM (Ande's Swimming Blog)
    Mon Jul 26th 2010

    Subscribe to Ande's Swimming Blog

    swam Wed Jul 21st
    did around 1500

    Whitney Coached
    6:30 TO 8:00
    Austin UT Swim Center main pool
    swam with tyler, mike, ritchie, ned doug, & paul
    dove in at 6:50ish

    missed it


    20 x 50
    5 on 55
    5 on 50
    5 on 45
    5 on 40

    100 easy

    20 x 100
    5 on 1:35
    5 on 1:30
    5 on 1:25
    5 on 1:20

    100 easy

    did a few easy 50's

    50 fast
    went 26 or 7

    50 easy
    Swim Workouts
  15. Swimmin' in the rain

    by , July 26th, 2010 at 11:56 AM (A comfort swimmer's guide to easy swimming)

    SCM, Solo

    Started raining while I was swimming. Was nice.

    Warm up
    1 x 400 - alternate 100 swim - 50 kick - 50 drill
    (1st 200 free, 2nd 200 back all continuous)
    4 x 100/1:50
    (1-2 free, 3-4 back)

    Swim with dives
    8 x 50/1:10 25 Fast - 25 smooth
    (no blocks so did these from a push
    all free times around 40-42)

    4 x 100/1:55
    3 x 100/1:45
    2 x 100/1:35
    1 x 100/1:25
    (started these at around 1:28, by #10 was at 1:35.)
    1:00 REST
    4 x 100/1:50
    2 x 100/1:45

    Cool down
    100 easy back

    Total: 2900 meters
  16. Saturday, 7/24/10

    by , July 26th, 2010 at 11:50 AM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up
    300 swim
    (150 free/150 back)
    200 kick
    (100 free/100 back)
    6 x 50/1:00 ds 3
    (1-3 free, 44->38; 4-6 back, 48->42)
    8 x 25/30 Strong
    (did odds IM order, evens free)

    1 x 500/20sr smooth (7:50)
    4 x 125/2:15 build each (1:50-1:55)
    1 x 400/20sr smooth (6:25)
    4 x 100/1:45 ds (1:35±)
    1 x 300/20sr smooth (did back on this – 5:00)
    4 x 75/1:25 Strong (did back on these, 1:15±)
    1 x 200/20sr smooth (3:15)
    4 x 50/1:00 Stronger (42-43)
    1 x 100/20sr smooth (did back on this – 1:40)
    4 x 25/40 FAST (did back on these, :20±)

    4 x 50/1:00 smooth

    Kick - No board or fins
    1 x 200 IM/20sr easy
    2 x 50 Flutter side to side/15sr moderate
    2 x 50 Dolphin on back/10sr strong
    4 x 25 Flutter on back/5sr FAST
    1 x 200 Flutter with board and fins/AFAP (went 2:55, new fins!)

    Cool Down
    100 ez free and back

    Total: 5000 meters

    Updated July 26th, 2010 at 06:41 PM by poolraat

  17. The Taper Yucks

    by , July 26th, 2010 at 07:27 AM (Mixing it up this year)
    No energy today at all. My sprints or rather attempts at sprints were dismal at best. then again I am doing longer races not sprints at Nationals, except relays.

    500 Free broken as 50-100-150-200@:10R
    500 Free kick w/fins broken as 200-150-100-50@:10R
    8x25@1:00 Fly w/fins SPRINT held about 18-19
    300 Back kick w/fins
    5x100@2:00 Free 35 meters easy 30 meters Sprint (into & out of wall) 35 meters easy
    500 Free broken as 50-100-150-200 @:10R w/snorkle
    500 Free easy

    Total 3000 meters
  18. usms 2010 LCM zones

    by , July 25th, 2010 at 09:41 PM (Ande's Swimming Blog)
    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas


    400 im
    went 5:10.23
    31.4 37.8
    41.7 45.1
    44.4 44.9
    35.8 32.9


    50 br

    50 bk

    100 fl
    29.4 33.3
    breathed air on first stroke after turn


    50 fr

    200 im

    50 fl

    Subscribe to Ande's Swimming Blog

    swam Wed Jul 21st
    did around 1500

    Whitney Coached
    5:30 TO 7:00
    Austin UT Swim Center div well
    swam with tyler, larry, mike, chris, ned
    wore a brief
    dove in at 7:05



    assigned: 4 x 200 fr desc
    did 100 fr, skip, skip,
    100 fr easy speed
    went 1:07

    100 k

    assigned: 4 x 150 fr desc
    did 50, 50, 50
    150 fr done 125 easy speed 25 mod

    100 k

    assigned: 4 x 100
    did 100 easy
    skip, skip,
    100 easy speed went 62

    100 k

    assigned 4 x 50
    did 50 easy 50 easy speed
    went 28

    100 k
  19. 7/25/2010 thoughts

    Well, I swam in meet yesterday and have come to the conclusion that it really sucks to race long course when I do not even train in a long course pool. Basically the meet turned into a long course workout for me. My times were frustrating to me and know Im much faster than what I did in the pool yesterday.

    My first event was the 200fly and felt fine for the first 150 meters. However, I then totally lost my legs and was swimming a verticle fly for the last 50. Im sure it did not look pretty because then I could barely get my arms outta the water. Granted maybe lifting day before probably not good idea but it is what it is. Long course is just a different beast and for me anyways, I cant race smart if I dont train in long course.

    I was thinking of doing long course meet next weekend as my mini taper meet but now have decided to bag the idea. I would rather continue to train hard in my little ole 25yard pool and keep doing my P90x and stuff.

    Sometimes I think I am a better at practice than at meets. Also, kinda weird, but for some reason I even feel faster in my drag suit than my jammers I wore at the 2 long course meets. I think it might have to do with something about feeling the water on the thighs in my drag suit, who knows, maybe its mental!

    Anyways, I took today off, played golf with my son then had a air soft war with him. Then tossed around football with him. Football starts for him tomorrow, always our favorite time of year!
  20. Sunday's Motivation

    by , July 25th, 2010 at 05:40 PM (Swimming, Life, and Other Stuff!)
    Another warm swim today at Forest Park with the nasti's! Here's what I did:

    **400 warm-up (100 swim/ 100 kick/ 100 pull/ 100 swim)
    **Super 1,000 swim @ 1:00 per 50 interval base (50-100-50-150-50-200-50-150-50-100-50)
    **6 X 50 Kick on 1:00 I used fins
    **4 X through:
    100 free on 2:00 interval
    100 free on 2:00
    50 stroke/50 free on 2:10
    100 IM (I did free) on 2:10
    100 stroke (I did free) on 2:10
    **ez 100 cool-down

    3,800 LCM

    Although this was not a particularly challenging workout the stifling water temp waned motivation and most swimmers got out after the 2nd or 3rd round of 100's. I happened to know Greg was cooking egg/ham/cheese sandwiches after the workout so I used that as my motivation to do the entire set. I normally feel better the closer I get to the end so why not go for it!

    Last night was "Rock the District" in downtown Carmel. This is one of those eating and drinking street festivals with 2 or 3 stages set-up with various bands and entertainment. I was surprised when the band from late 80's or early 90's "The Why Store" started playing! You just never know what you'll find for free these days!
    Afterwards I stayed up till 2:00 a.m. watching season 1 of "Weeds". I am going to run out here in a moment and purchase season 2!
    Only 2 weeks of summer vaca remain! I'm going to make the best of it!!