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  1. Tuesday, July 13, 2010

    by , July 13th, 2010 at 10:43 PM (Elise's Fitness Fun)
    Did an easy swim today down at the Y late this morning. I discovered that during this month, there is lap swim at 10 a.m. Perfect for me since I prefer this time to 5:30 in the morning.

    Warm-up: Reverse 400 I.M.

    8 x 50 kick on 1:00 - 1-3 breast kick, 4 dolphin kick, 5-7 breast kick, 8 dolphin kick

    8 x 50 pull with paddles and buoy on :55

    6 x 100 free kick with fins on 1:30

    8 x 25 free on :30

    4 x 25 fly with fins on :45

    100 easy

    2200 SCY

    In the evening, went for an easy 8.1 mile bike ride.

    Updated July 14th, 2010 at 12:43 AM by elise526

  2. Free Agent + Aborted LCM Practice

    by , July 13th, 2010 at 09:35 PM (The FAF AFAP Digest)
    I travelled out to GMU tonight for the LC practice. About 30 minutes in, there was thunder. Since GMU's thunder/lightening protection system is broken, we had to get out of the pool. I hadn't even done 1500 meters since I was slightly late. And I was bummed because I chose to only do one workout today and that was it. So it basically became a worthless long drive and an unscheduled rest day when I'm trying to get back in swimming shape. I finally felt half way decent in the water too ... Even more depressing was the brief team meeting we had after getting out, the summary of which is:

    1. Our excellent coaches are out/fired.
    2. Our Saturday practice is gone b/c of an alleged conflict of interest with the college team. This is true political BS.
    3. Our Tuesday/Thursday night lanes will likely go to a USA-S team. In fact, they may already have been rented out. GMU has planned to cancel the masters team since June, but only now got around to telling us.
    4. Not sure about the 4:45 am practices, but those may be gone too or with some other coach.
    5. Zones is still on, as it's a fund raiser for the college team. I'm inclined to boycott that meet anyway, and I may be in Boston then.
    6. The Sprint Classic in October is only happening if the PV LMSC hosts the meet, which they could afford to.

    It's a sad day when a masters team that has won national and zone championships and has world-national-zone record holders, AAs and AA relays, TTs, serious swimmers and competitive OW and triathletes is just canned ... without the courtesy of investigating a compromise or even a heads up. Of course, we can still run a meet as a fund raiser for their team.

    Bottom line: As Patrick noted yesterday, it's time for me to become a free agent swim whore. This, however, is not my natural milieu. I tend to be a team loyalist.

    Off to watch TdF.

    Updated July 13th, 2010 at 10:28 PM by The Fortress

    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -07/14/10

    by , July 13th, 2010 at 02:55 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 1:45
    2 X 200 3:20
    1 X 400 negative split

    4 X 100 kick 2:20
    4 X 50 kick 1:10

    1 X 400 6:40 6:20
    4 X 100 1:40 1:35
    Twice through

    4 X {3 X 50 1:20
    #1 25 fast/25 easy
    #2 50 fast
    #3 50 easy

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  4. Tuesday, 7/13/10

    by , July 13th, 2010 at 12:12 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up

    6 x 100/10sr- alt 100 swim/100 drill
    (did 2 free, 2 back, 2 IM)
    8 x 25/:40 strong
    (did these IM order)

    Main set:
    1 x 400 free, build
    (I went 6:07)
    1 min rest
    2 x 300 back/5:30 build each, desc set.
    (went 5:02, 4:57)
    1 min rest
    3 x 200 IM kick/15sr build each, desc set
    (went 2:30-2:40 on these. My breast kick is terrible!)
    1 min rest.
    4 x 100 free/2:00 build each, desc set to 1:20
    (went 1:30-1:28-1:25-1:22)

    Cool Down 100 easy free

    Total: 2900 meters
  5. Tue Jul 13th 2010

    by , July 13th, 2010 at 11:46 AM (Ande's Swimming Blog)
    Tue Jul 13th 2010

    Subscribe to Ande's Swimming Blog

    whitney Coached
    6:30 TO 8:30
    Austin UT Swim Center main pool
    swam with chris, marcio, tyler,
    dove in at 6:40
    wore a brief

    swam 5 or 600 easy


    assigned 4 x 50 fl
    did 50 easy
    50 fl easy speed

    assigned 4 x 200 IM desc
    did 4 x 100 50 br easy speed 50 fr easy

    assigned 4 x 50 bk
    did 50 easy 50 bk easy speed
    went 33

    4 x 150 k desc on 3:00
    went 2:07 on 4th one

    50 easy & out to make an 8:00 meeting

    2010 MEETS:

    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
    Entered Zones yesterday & got my hotel
    Swim Workouts
  6. 7/12/10 workout

    Had a really good fly workout in my mind however, lap swim was packed and had to split a lane with someone. I hate swimming fly with people in lane, because I always have to break my stroke and timing gets all outta whack. Went with a free workout and will save the fly workout for another day.

    25yard pool
    500 whatever
    10x50's @ 50 drill/swim

    Main Set
    10x50's kick @ 50
    10x100's free @ 1:20
    10x50's kick @ 45
    10x100's free @ 1:15
    10x50's kick fins @ 40 fly kick on back
    6x100's free @ 1:10 was running outta time before pool closed, should be set of 10.

    12x25's @30 IM order, all fast

    200 Warmdown

    5,600 yards
  7. 7/13/10

    by , July 13th, 2010 at 08:25 AM (The Labours of SwimStud)
    Not much blog time of late; been swimming though.

    400 Warm
    8 x 50 last 15M kick on back 1:00
    300 Swim 50 Fr/50 Major
    5 Thru:
    200 Free
    300 Free
    The idea to use the same interval on both lane didn't quite manage but I got my 300's done at 1:35 pace. I used fins on the first 2 runs to save shoulders.

    200 EZ


    Updated July 13th, 2010 at 08:45 AM by SwimStud

  8. Moving well until

    by , July 13th, 2010 at 07:37 AM (Mixing it up this year)
    Toward the end of my workout on one of my kickouts I could tell I kicked wrong and ouch the lower back spasmed. It has been a while since I have had to deal with that but luckly it was short lived.

    400 Free
    300 Free w/paddles & bouy
    200 Free
    100 Free kick
    500 Free kick w/fins alt 50EZ/50Mod/50Fast
    5x200@:05R Back odds as 50rt arm/50lt arm, evens as streamline kick
    10x100@1:45 w/paddles odds Free, evens Back
    100 Fly alt 50 rt arm/50 lt arm
    on last lap saw a disgusting wad of something floating in the pool and decided I didn't want to throw up in the pool looking at it any more.

    Total 3600 meters
  9. Lazy summer

    by , July 12th, 2010 at 10:38 PM (Elise's Fitness Fun)
    Well, I've fallen into the habit of enjoying the lazy days of summer. On Sunday, I took a walk/jog of two miles around the cotton field. Headed to my swimming hole and did some easy sculling on my back. Headed back to the house and went on a four mile bike ride with my neighbor. When I came back from the ride, I practiced my batting. Who knows? I may even join a softball team!

    Having the best time ever enjoying the lazy, hazy, crazy days of summer.
  10. Monday, July 12

    by , July 12th, 2010 at 09:30 PM (The FAF AFAP Digest)

    I was up late last night and woke up extremely groggy. I decided to hop on the bike for 30 minutes to attempt to wake up (after coffee of course). It seemed to work fairly well. (I tried this tactic on vacation once, but had to abort the effort. lol)

    Drylands (at home):

    long arm crunches, 2 x 50
    bicycles, 2 x 50
    scissors, 2 x 50
    windshield wipers, 2 x 25
    power wheel roll outs, 2 x 25
    elevated push ups, 2 x 15
    med ball slams, 2 x 15
    twisting med ball slams, 2 x 15
    rock star plyo, 1 x 10
    arm circles, 4 x 50


    I stole a couple sets from a Laurel workout from Tall Paul's workout thread again:

    Warm up:

    700 various


    5 x 200 w/fins @ 3:00

    #1 = 200 swim
    #2 = 50 kick/150 swim
    #3 = 100 kick/100 swim
    #4 = 150 kick/50 swim
    #5 = 200 kick

    swims = backstroke; kick = backstroke kick
    descended them to 2:20, nothing too fast

    50 EZ

    Main Set:

    1 x 300 pull @ 4:30
    4 x 100 russian breaststroke @ 2:00
    1 x 200 pull @ 3:00
    6 x 75 backstroke kick w/fins @ 1:00
    1 x 100 pull @ 1:30
    8 x 50:
    odds = scull @ 1:15
    evens = dolphin kick @ 1:00

    50 EZ

    Total: 3600



    Still waiting to feel good in the water ... The only thing that feels good at the moment is kicking, breast and free w/paddles. Backstroke feels ghastly, and that's usually my easiest stroke. I guess it's only been my 4th swim since returning from vacation. Hoping to go to LC practice tomorrow night.

    On the masters team front, our team captain is meeting with the staff from the Aquatic Center, but I am not optimistic. I still think it's short sighted to can such a successful masters team. If GMU terminates the team in its current form, I will ask the Little Devil to switch me to unattached status for the time being. Although I guess I haven't competed for GMUP since Nats, so my 60 day period (or is it 90?) prior to joining another team (I think that's the rule) will expire soon.

    I thought our Monday night SL meet would be cancelled due to thunder & lightening, but we managed to squeeze it in. It was an intra-squad boys v. girls meet, which is always fun and good for trash talking and cheers. I had a rare night off from DQ-ing kids. And Lil Fort was happy because, despite missing 1/3 of the swim season, she had two PBs. That's how points are totaled -- most PBs. "Girls rule, boys drool!"

    I said goodbye to FortSon for a week; he's heading to TN for rowing Nats. Mr. Fort is gone for work as well, so it's just me and the girls this week. I think I will be very lazy on the cooking front.

    My sister, who is quite athletic, went on a cool vacation in Coronado CA this summer -- An am jog and yoga on the beach ... I might wake up for that.

    Continuing with my travel pics, I've attached 5 pics from Rostock Germany, which is Germany's largest Baltic port. The church (pics 1, 4, 5) is St. Mary's Cathedral, a gothic cathedral from the 13th century. The other building is the town hall with a splashy baroque facade. And the street is a main street off Market Square.

    Updated July 12th, 2010 at 10:26 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts , Spinning
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  11. Sarasota Y Sharks Masters 5:30 AM Workout 7/13/10

    by , July 12th, 2010 at 08:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 200 3:30
    2 X 150 2:45
    3 X 100 1:45
    6 X 50 1:00

    1 X 200 kick 5:00
    6 X 50 kick 1:10


    1 X 200 free neg split 3:00
    1 X 100 free fast 1:30
    1 X 50 easy 2:00
    Four times through

    12 X 50 1:15
    #3-6-9-12 are to be stroke/fast

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  12. 2 Days in One Post

    by , July 12th, 2010 at 07:27 PM (Adventures in Swimming)
    Swam with the Sharks on Sunday LCM

    Coached the Sharks on Monday

    Swam the Shark workout after work.


    400 Swim
    300 Kick
    200 Drill
    100 Pull

    I think we did 10 x 100 swum as
    100 ez
    75 ez, 25 hard
    50 ez, 50 hard
    25 ez, 75 hard
    100 hard

    I'm not sure about the rest...


    300 Swim
    4 x 75 K/Dr/Sw by 25 :15r
    200 Pull

    4 x 125 swum as 75 DPS, 50 Build :15r

    8 x 25 Odd's Stroke, Even Free on :30

    6 x 200 Descend 1-3, 4-6 :30r
    See what you can do on #6

    4 x 75 Kick or a 300 Kick (This is recovery)

    Mini Ladder

    25 on :25
    50 on :50
    75 on 1:15
    75 on 1:15
    50 on :50
    25 on :25

    Hold even pace going up,
    Work it coming down

    Warm down at least 100

    I've swam 5 days in a row!!!
    And I'm not dead tired.

    I really like the new watch. I hate to ship it off
    to get it updated but I have to before it's to late.
    I highly recommend the Pool-Mate!!
  13. Monday, 7/12/10

    by , July 12th, 2010 at 06:25 PM (A comfort swimmer's guide to easy swimming)
    SCM with Carrie
    Recovery swim today

    Warm up

    300 swim

    Main Set (3200)
    Ladder by 50ís
    Didn't track times on this, and rest between each was only what it took to change toys.
    Kicking was with fins, except for breast. mixed strokes with free and back Kicking was a mix of all kicks

    50 swim, 100 kick, 150 pull
    200 swim, 250 kick, 300 pull
    350 swim, 400 kick, 350 pull
    300 swim, 250 kick, 200 pull
    150 swim, 100 kick, 50 pull

    Cool down
    100 ez

    Total: 3600 meters
  14. Mon Jul 12th 2010

    by , July 12th, 2010 at 12:33 PM (Ande's Swimming Blog)
    Mon Jul 12th 2010

    Subscribe to Ande's Swimming Blog

    whitney Coached
    6:30 TO 8:30
    Austin UT Swim Center diving well
    swam with nate, mike & tenielle
    Beside Tyler doug & Larry Wood who just won the 55 - 59 age group for in the Virginia Cable swim
    dove in at 6:45 ish
    wore my new colorful brief

    missed it


    assigned 6 x 150 on 2:15
    did 4 x 150 on 2:15 WU
    on #5 skipped a 100 did 50 fl fast went 30
    swam # 6

    assigned 300
    did 200

    assigned 5 x 150 on 2:10
    did 4 x 150 on 2:10
    skipped 100 on #5 then swam a 50 fr fast
    went 30

    50 easy

    300 bk

    4 x 150 on 2:00 made it

    300 easy

    3 x 150 fr on 1:50 (lead the lane)
    Made it, barely
    very challenging

    50 easy

    2010 MEETS:

    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
    Entered Zones yesterday & got my hotel
    Swim Workouts
  15. One of those day

    by , July 12th, 2010 at 08:41 AM (Mixing it up this year)
    This was one of those days when you just have no energy but your times are great.

    1000 Free broken as 50,100,150,200,50,100,150,50,100,50 on :10Rest
    10x100@1:40 Free kick w/fins
    5x100@2:00 Fly as 25 rt arm/25 lt arm/25 kick/25 sprint
    5x200@3:30 Free ww/paddles & bouy descend went 3:15, 3:11, 3:05, 2:58, 2:50
    500 Free broken as 50,100,150,200@:10R

    Total 400 meters
  16. Sun Jul 11th 2010 200 IM

    by , July 11th, 2010 at 10:55 PM (Ande's Swimming Blog)
    Sun Jul 11th 2010

    DAY 3 of Austin Sr Cir
    entered in 200 IM, 50 br, 50 fl

    Wore B70 NeroTX


    200 IM
    36.17 1:05.59
    40.54 1:46.13
    32.32 2:18.45
    this was my best time in the 45 - 49 age group
    I went almost 3 seconds faster than I did last year when I wore a FULL BODY SUIT
    my 2009 time was 2:21.24

    In 2004 I went 2:18.08 wearing a Speedo FS 1 full body

    50 BR
    went 34.16

    50 FL
    went 27.50


    50 FL
    went 27.48

    2010 MEETS:

    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
    Entered Zones yesterday & got my hotel

    Updated July 12th, 2010 at 10:35 AM by ande

    USA-S Swim Meets / Events
  17. 7/11/10 workout

    Today was kinda a recovery day. Had a good practice in mind for today, however, after my warmup, someone stopped to chat with me. It was a age group swimmer I swim with. She is headed off to Eastern Michigan to swim this fall. After I got done talking to her, I kinda rewarmed up, but my legs were totally shot. I ran 6 miles night before from 9-10pm so dont think I had enough time for them to recover. Monday my wife and I will be starting P90X. Figured it wont hurt to give it a try!

    25yard pool on my own
    500 whatever
    10x50's @ 50 drill/swim
    5x100 @ 1:45 75swim/25 underwater
    5x100's kick @ 1:45 no fins

    Main set
    4x300's pull @ 4:00, worked them but not all out, more of a controlled cruise held 3:15's

    1x1000 with fins,alternate 25kick/25 swim. Whatever the kick was the swim was same stroke

    200 warmdown
    4,400 yards

    I'll be lifting this evening then doing the eliptical after that. Hopefully I can get my legs back under me for that. Looking forward to starting the P90X, hopefully it will help me become a little more streamline in the water without the tech suit.
  18. Sunday, July 11

    by , July 11th, 2010 at 06:49 PM (The FAF AFAP Digest)

    I stole this workout from Tall Paul's workout thread from a couple days ago. He called it the "heathen" workout, a denomination which admittedly attracted me to it, though I have no idea why it was given this label.

    Warm up:

    700 various

    Pull Set:

    6 x 150 w/paddles @ 2:15

    Main Set:

    4 x 100 kick, no fins, descend @ 2:00
    4 x 50 fly drill @ 1:00 (did glide + caterpillar drills)
    4 x 75 kick w/MF, descend @ 1:15
    4 x 50 back @ 1:00 (did glide + roll back drills)
    4 x 50 kick, no fins, descend @ 1:00
    4 x 50 breast pull, used buoy @ 1:00
    4 x 25 shooters w/MF, descend @ :40
    4 x 50 free drill @ 1:00 (did underwater recovery & good swimmer drill)

    50 EZ

    Total: 3450



    For some reason, this workout left me ridiculously tired. The middle of my back was also slightly sore from yesterday's workouts. That's quite strange as usually it's my lats and delts that are sore. Wonder what I did? In any event, I was very happy to come home, sprawl on the couch and do nothing except watch soccer.

    I've attached a few pictures from Tallinn Estonia. Tallinn is a perfectly preserved medieval city that is a "living museum." Lil Fort is sitting in the 14th century Controvento restaurant on one of the most charming and romantic streets I've ever seen.

    Summer Salads:

    Updated July 11th, 2010 at 09:30 PM by The Fortress

    Swim Workouts
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  19. Wilton Summer Sizzler meet report

    Today I drove up to Wilton, CT to swim in the Summer Sizzler meet. It was a gorgeous sunny day, and I was really happy to be swimming long course outdoors for the first time this summer. Since I had a car, I was able to bring all the stuff I wanted--my camp chair and cooler and an array of hats, as well as my favorite orange polka-dot super-thick beach towel. I really felt like I was in the lap of luxury sitting poolside with all that stuff!

    All the usual suspects I mean swimmers from my area showed up—it was great seeing everyone and cheering for them. We had about 10 AGUA swimmers and Craig our coach came and gave good feedback after everyone’s races. The pool at Wilton is a 6-lane pool, with one lane reserved for warm-up. The water was pretty hot—about 84 or 85 degrees—but that was still down from a few days ago, when the water had reportedly shot up past 90 degrees during this region's heat wave. I just wore a tank suit, since my leg suit seemed like it would be hotter (and not in a good way). There were rumors that the meet would stop at 1 pm, wherever we were in the event order, but fortunately the Y let us run over by 20 minutes or so to get in the last 2 events.

    Here’s what I swam and how I did:

    100 FR: 1:13.89 This was not a great swim. I felt like my arms and my legs were both working hard, but just not together. I missed the wall on my turn, and pretty much just didn’t feel like I had any sprintiness in me for this first event. More sprinting or sprint kicking during warmup might have helped—I was a bit lackadaisical and was enjoying talking to folks too much (and was finding the pool pretty warm) to do a lot of hard swimming during warmup.

    400 FR: 5:36.85 This was the event that I swore I was just muddling through simply to check it off for my every-event-this-summer project, but it ended up being my best swim of the day. I was concerned going into the race because my seed time placed me in an outside lane in the fastest heat. I was sure that I would end up being lapped by the other 4 swimmers and garnering pity applause once I finished. But it ended up being a fun race between 3 of us in that heat (I think the fastest swimmer did nearly lap all 3 of us though). I ended up even splitting my 200s (official splits are not yet up, but that’s what coach told me), and swimming a very well-paced race.

    200 IM: 3:01.57 Fly slow, back good (with better kicking than I managed 2 weeks ago), breaststroke is still a work in progress, and I had enough left to finish the swim hard. This ended up being a pretty good gauge of how fast I can swim this race right now. I hope to swim it faster at Zones at the end of August, and know I need to work on both my conditioning and my FL and BR technique to do so.

    50 BK: 37-something This felt like the longest swim of the meet. I kept willing those flags to appear!

    50 FL: 36-something Meh.
    Just as I had finished packing up all my stuff and had gotten out my pen and paper to finish writing down my results, I saw a lifeguard ripping them all off the wall and throwing them out. I thought about going and digging through the garbage so I could properly record my 50 times to the hundredth, but decided I could wait for them to be posted online. There was a bbq to go to!

    The Wilton folks always host a lovely post-meet cookout underneath a shady pavilion beside the pool and adjacent swimming pond. The food was delicious, and it was a good chance to chat properly with folks that I'd been exchanging "nice swims" with throughout the meet.

    Today I also discovered a wonderful new meet food. As I was packing my cooler this morning (mostly just with cold water and drinks, because I knew it would be hot), I put in some sliced cantaloupe. As an afterthought, I also threw in a few slices of prosciutto to go with them. The combination made for a wonderful mid-meet snack—Italians know something about hot-weather foods! I also ended up very glad to have brought a little pre-bbq appetizer, since breakfast at 5:30 and lunch at 2 makes for a long gap.

    I now have a nice 3-week span before my next competition (the Governor’s Island 2M OWS), where I have no traveling and minimal work deadlines. I looking forward to getting in some good training!

    Added later--splits and final times
    100 FR: 1:13.89 (35.88, 38.01)

    400 FR: 5:36.85 (2:52.36, 2:44.49)
    40.02, 43.72, 43.89, 44.73, 41.90, 42.23, 41.77, 38.59

    200 IM: 3:01.57
    43.94, 45.79, 52.78, 39.06

    50 BK: 37.67

    50 FL: 36.15

    Updated July 23rd, 2010 at 04:08 PM by swimsuit addict (times and splits updated)

  20. Saturday, July 10

    by , July 11th, 2010 at 05:10 PM (Elise's Fitness Fun)
    Got out at a decent time this morning and did a 22 mile ride. Moderate pace of about 18 mph.

    On Friday, hit the weightroom and did a quick dryland workout:

    3 sets of 15 push-ups with Bosu ball
    1 set of 25 push-ups
    3 sets of 10 assited pull-ups (60 pounds of assist)
    3 sets of 20 leg raises/knee raises
    2 sets of 25 back extensions
    2 sets of hammers curls: 15 x 15

    Updated July 12th, 2010 at 10:42 PM by elise526