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  1. Monday Workout

    by , February 21st, 2011 at 08:46 AM (Pete's swim blog)

    400 Free
    200 Kick

    2 x 100 IM
    200 Free
    2 x 100 IM
    200 Free

    8 x 50 Free
    200 IM
    400 Free
    200 IM
    8 x 50 Free

    200 Kick
    200 IM
    200 Free
    200 Pull
    200 IM
    200 Free

    4 x 50 Underwater down/Sprint back

    200 Cool down

    (4600 Total)

    Happy President's day! President's day means the public pool is closed and I headed into Huntsville again to work out. They start at 5:00 AM and I've got a 25 minute drive so I was up pretty early. But I'm very thankful that they are there and I've got someplace to swim. Great people also!
    Swim Workouts
  2. Sunday, Feb. 20, 2011 Seattle Meet Recap (Meet #4)

    by , February 21st, 2011 at 01:40 AM (Fast Food Makes for Fast Swimming!)
    Just completed Meet #4 over a 5 week spread!! I'm just beat tired now. At least for the rest of the season I'll take it more at a "normal" pace for a Masters swimmer.
    The good news is that I am still swimming best times in lots of my events over the spread of the last few weeks, which is a good thing considering how tired I am with training/competition.

    The meet in Seattle was fairly large (165+ people), and took forever, especially waiting for the 500s at the end, which of course, I was in the last heat, along with KNelson, and That Guy (who was there as my counter and managed to get in a 43 into a 20 length race) . Thank you again!

    These are just rough splits from my "semi-coach", who is a friend from club swimming days who is now coaching for the Bainbridge Island masters team.

    200 Fly:
    27.2/31.8/34.2/35.8 = 2:08.51

    That Guy told me I was at a 58.99 on the clock at the 100, which is cool, but I was just way too tired to bring it home with any juice on it. I didn't really die, I just didn't have anything in the tank to draw from. Still a decent swim. The last 3 200 flys I've done have all been (207.7/208.5/208.5), so at least I'm consistently going quick!!
    Just need to take the next step now!

    200 IM:
    12.1/14.9 (27.0)
    16.8/16.9 (33.7)
    19.4/19.6 (39.0)
    15.8/14.6 (30.4)
    2:10.30 <-- This one is a Masters best time by 1/2 second! Yippie!!

    I don't think there was anyone within a second and a half of me after the fly, but a breaststroker almost caught my by the end of the breast, and we had a sprintout for the finish, which I won. The whole heat was fast (2 @ 2:10, 3 @ 2:12/2:13, 1 @ 2:16). Really was a good race to watch I'm sure.

    100 Back:
    14.9/15.4/16.3/16.0 = 1:02.59

    I was happy with this swim. Not being that good in backstroke I was happy to see a somewhat quick time, again getting my best time by over 3 seconds! Yippieeeee!!! I still like fly better though.

    100 Breast:
    14.6/17.5/18.6/18.5 = 1:09.24

    Another Masters best time! By a .15, but hey, that's still improvement!

    500 Free: ugghhhh!!! (over 2 hour wait for this one)

    30.8 (58.2)
    32.5 (1:04.4) (2:02.6)
    32.7 (1:05.3)
    33.1 (1:06.3)
    30.4 (1:02.6)

    The last 100 split only came down because I was trying to beat one of those dang 20-some year old kids across the pool who was hanging just a bodylength in front of my from the 200 point. I didn't quite catch him, but was close. Overall, I personally thought this 500 sucked! It's only 6 seconds off my time from last year, but I'm in way better shape than last year, and when I'm rested should probably by contending with the 5:00 mark, hopefully the 4:59 mark because that looks better. Oh well, you can't always do best times, but I did try my best, I was just tired at this point.

    Going home from the meet from Seattle to Wenatchee, my dad took me out for a big steak dinner in a small town named Sultan on Hwy 2 (Steven's Pass Hwy). I had a big 24 oz. Porterhouse steak, baked potato w/ sour cream, cheese, bacon, the works;, a huge salad also, and bread. I ate all of it too, I was starving. Probably put on at least 3 pounds in 30 minutes there.
    We made it home safe and sound about 10:00pm tonight, so that is good. Now it's off to bed, then hit the pool at 5:00am, so I can "cool down" from my 500 free a few hours ago.

    Updated February 21st, 2011 at 01:58 AM by jaadams1

    Swim Workouts , Daily Practices , Meets
  3. Sunday, Feb. 20

    by , February 20th, 2011 at 09:00 PM (The FAF AFAP Digest)

    long arm curnches, 50
    windshield wipers, 25
    flutter kick on bosu, 2 x 50
    alternating hammers, 30 x 2 x 50
    HS iso lateral hi row singles, 210 (my max so far) x 10
    Nautilus lower back machine, 140 x 2 x 15
    hanging straight leg raises, 2 x 15
    hanging oblique twists, 2 x 15
    goblet squats, 70 x 2 x 15
    overhead squats, 45 x 2 x 15

    RC work, 15 minutes

    Bike, 45 minutes:

    stretching & foam roller, 20 minutes



    Mr. Fort was participating in a marathon relay (they won the men's masters division) until about 3:00, so I didn't head out until late in the afternoon. I was somewhat demotivated by then. I've generally been less motivated the last couple weeks. I was dragging my feet, and Mr. Fort said "discipline is doing what you don't want to do when you don't want to do it." That got me out the door.

    I'm hoping to return to yoga this week after a stint of biking. I have way more time than usual for a Monday tomorrow because the kids are in school for a full day due to snow days and Lil Fort is heading to a friend's after school. This spring also marks the first season that my two teenagers are competing in the same sport, so that may mean less running around. (They overlapped in swimming one year, but were at different practices.) I've been waiting to sign Lil Fort up for a running program until she was a bit older. Decided to sign her up for the local "Girls on the Run" program instead of something more formal. From what I can glean, aside from track parents, running starts much later for kids here than swimming.
  4. Sarasota Y Sharks Masters: 5:30 AM workout 02/21/11

    by , February 20th, 2011 at 06:23 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 200 3:20 3:00
    4 X 100 1:40 1:30
    Twice through. Round 1 intervals left, 2 right.

    1 X 200 kick

    1 X 100 50 easy/50 build 2:00
    1 X 75 fast 1:20
    1 X 50 easy 1:40
    Four times through. Choice.

    8 X 50 kick 1:00

    1 X 150 free 2:15 2:10 2:05 2:00
    4 X 50 1:00
    Four rounds. Read left to right for 150's.
    50's: Round 1:fly 2:back 3:breast 4:free

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  5. Magical butterfly swim

    Today I did the same 2K parallel-to-shore swim as yesterday. I was thinking of trying the westward swim instead, but there were a couple of folks shore-fishing in that direction, and I don’t like swimming by fishing poles. Besides, I always feel a little more confident swimming places I’ve already swum—it’s irrational, since the things I can scare myself about in the ocean aren’t necessarily stationary!

    Today the waves seemed a little smaller than yesterday. The water also seemed a little colder, even though I went out a bit later in the day. I’m not sure whether the tides were different, or whether it was just that I felt more comfortable and was swimming a bit further from the sun-warmed shallows. But the temperature also seemed more variable—whenever I started feeling a little chilly, I would swim through a nice warm spot. It was tempting to just float and bask whenever I hit one of these, but I swam on, and marveled at how the water could feel so different from one identical-looking spot of ocean to another.

    It was a brilliant sunny day again, and the gulf looked really bright green all around me. The water was clear, and I saw a few tiny fish near the bottom. The coolest thing happened about three-quarters through the swim. A monarch butterfly flew right next to me for about 50 yards—it was about a foot away from my head on my breathing side, just far enough away so that my right arm wasn’t hitting it on my recovery. I don’t know if it was attracted to my pink cap (which does have a daisy on it), or if it just wanted a little company during its flight. I guess spring really is on the way!
  6. Sunday Swimming!

    by , February 20th, 2011 at 03:14 PM (Swimming, Life, and Other Stuff!)
    Nasti Practice:

    **600 assorted warm-up
    **4 X through w/no breaks:
    200 IM @ 4:00 interval
    4 X 50 stroke IMO @ 1:00
    2 X 100 IM @ 2:00
    50 Otter Kick @ 1:00

    3,200 scy

    Today's swim was a slug-fest for me. The only stroke that felt okay was fly. I suspect tomorrow I'll be perky again.
    Gigi and I are doing our 2nd virtual 5k swim at separate locations. I'm hoping a couple Nasti's will drop-in at Carmel High School and join me. If not I'll be sustained knowing Gigi is toiling away in her home venue.
  7. Ta Da!!

    by , February 20th, 2011 at 07:23 AM (Workout Swimmer)
    Woke up this morning realizing that I didn't wake up in the night with pain in my elbows/forearms. Not even once.
    No that deserves more

    Hoo Ra! I'm Baaack!

    Still, skipping the swimming this morning - Kyle is back from his mission & he is giving his report to the High Council at 8am (in less than an hour) and I shall try and be a good girl for him today.
    Besides, I think that I will be swimming M-Sat this week, and it's good to have a day of rest in there!
  8. Saturday, Feb. 19

    by , February 19th, 2011 at 11:42 PM (The FAF AFAP Digest)

    Warm up:

    800 various

    Main Sets:

    20 x 25 shooters
    10 on back, 10 on belly

    50 EZ

    20 x 25
    odds = easy speed fly
    evens = EZ

    50 EZ

    3 x w/fins:

    50 easy speed breast w/dolphin kick @ 1:00
    50 fast dolphin kick w/board @ 1:00 (went 26+s)
    50 EZ @ 1:15
    25 fast shooter + 25 EZ @ 1:00

    50 EZ

    5 x through, no fins:

    100 backstroke kick @ 1:45
    25 fast breast pull w/buoy + 25 EZ @ 1:15
    25 burst + 25 EZ

    200 EZ

    Total: 3850



    After I checked my schedule last night, I realized I couldn't go to my team practice b/c of a conflict with Lil Fort's soccer game. So I braved the noodlers, lap swimmers and lifeguard trainees at the rec center in the afternoon. It wasn't too bad actually, and I had a lane to myself for the majority of the practice. I'm still feeling out of sorts in the water (and on land), but am hoping this will soon subside.

    Not even going to try to get up tomorrow, as I've been out late with friends and just picked Mini up after returning home from States. There was some drama there. A very fast sprinter got deeked in the 100 free in prelims for double capping. I'm puzzled by this. Is this some odd high school rule b/c it's legal (I thought) in USAS and masters? It was appealed, but to no avail. And the winner of the 50 free was deeked for twitching on the start.
    Swim Workouts
  9. Just ordered P90X

    by , February 19th, 2011 at 11:16 PM (Fast Food Makes for Fast Swimming!)
    I got pressured by my better half to get the P90X program for her. She's been trying to workout on her own, and has been doing a good job of it too for that matter. My wife is a former soccer player who continued to play soccer with the adult city league over the past few years, but now she's almost getting too old for it (most of the "adults" are 18-24), and it's too much punishment on her knees and ankles now. Plus it's amazing how many fights get started on the field between these girls over stupid things.
    She has made up a mixed CD of dance music and has been doing various exercises on her own in the living room, but her mind runs into roadblocks as to what to do next.

    I suggested looking into P90X as we watched the infomercials on TV over and over again. She said let's go for it. She's the type of person who will stick with it too, and when she does...

    It'll be fun...just need to take it easy at first so we don't get hurt too. I'll definitely cut it off a few weeks before Nationals, but get right back to it soon after.
    Daily Practices
  10. Saturday Swim and Haircut

    by , February 19th, 2011 at 09:57 PM (Swimming, Life, and Other Stuff!)
    This morning was a 3,000 scy workout with Nasti. I cannot quote the times of the descending intervals but I got to the point where I was just swimming straight through as hard as I could. There were no breaks between the descending sets.
    It went something like this:

    **400 Freestyle warm-up
    **1 X 25/ 50/ 75/ 100 freestyle
    **2 X 25/ 50/ 75/ 100 freestyle
    **3 X 25/ 50/ 75/100 Freestyle
    **4 X 25/ 50/ 75/ 100 Freestyle
    **100 Fly cool-down-long and stretched

    3,000 scy

    I treated myself to a haircut, facial, and eyebrow job at the Fredricks Aveda Institute where my eldest daughter is a student. I got all the services and a bottle of product for $52.00. Such a great value and a nice indulgence for me today!

    On President's Day (Monday)Gigi and I are doing a twin 5K workouts in separate locations! We did this on MLK day and will repeat this Monday. If any other bloggers out there want a piece of the cake or have great ideas for a fun 5K workout please post here or on Gigi's blog! If we keep this tradition up I may look into tee shirts for the occasion!!
  11. Beach day

    Today was a gloriously sunny and windless day, so I skipped the team scy workout in favor of a little swimming in the gulf. I had measured a 2K out-and-back course parallel to shore in each direction with google pedometer, and I chose to swim the eastwards one. I went out around 10am, and my water temp reading (in knee-deep water at the shoreline) was 61. It was a little colder than that out past the sandbar, but never uncomfortable. I swam down to the end of Rosemary Beach and back. It’s a nice swim course, because Rosemary has both interesting architecture and distinctive staircases from the bluff to the beach every 150 yards or so, so you feel like you’re making good progress as you swim along.

    I had to duck under a few waves to get out into swimmably deep waters (about 30-40 meters out), but once I cleared the sandbar the waves were just gentle and fun and bounced me along as I swam. I saw one stand-up paddle boarder a further ways out, but otherwise there was nothing and no one else out in the water. Aside from the entrances to ghost shrimp tunnels, I didn’t see any ocean life—the tiny fish I saw a few days ago have moved on—but the gulf did smell a bit fishy in a few spots, so there must be something out there somewhere! The water was really clear, and I could see the bottom the whole time I swam, so it was easy to follow the contours of the sandbar as I went along.

    It was a beautiful and exhilarating swim! I was glad to have no shiver response afterwards, and was able to warm up quickly in the sun on the beach with just my swimsuit on. I went back in in the afternoon for a shorter swim and some floating and playing in the waves. I’m hoping to repeat it all tomorrow!
  12. Healing at Last

    by , February 19th, 2011 at 04:57 PM (Workout Swimmer)
    Haven't had the energy or inclination to post in here recently. Sometimes I think I am bipolar, the way my mood shifts so dramatically, but I know it really is quite honestly based upon my day at work. If I get my theoretical lunch hour & get to swim on Tuesday's and Thursday's as promised, I am more positive, if not, then I am a grump for several days afterward.

    Today I feel very much like an old lady. My botox is wearing off, my endurance is questionable at best, and my enthusiasm for sports outside of the pool is seriously waning. We have the most beautiful day ever today, and here I am, inside, on the computer. I need a kick in the pants. Still waiting on when we're going to Nigeria, so I don't know if I can enter the Atlanta meet or not, and I already had to scratch the Auburn meet due to my stupid elbows. Wes is going to NCAA Nat's next month, and I can't go watch cause I just haven't got the guts to ask for time off, since I haven't been with the clinic for even a year yet. I am very proud of him, and how well he's done, despite having to switch coaches midway into the season. I think he will have a banner year once we see his final times next month. There I go, living vicariously through my children again!! So anyways, I've been swimming T & Th at lunch, getting in about 2500 each day, which is totally inadequate for my GTD goals, but the good news is that my elbows seem to be healing. So, anyone out there who has golfer's or tennis elbow - I have found the cure, I think!! After 15-16 months of pain, so much so that I honestly despaired that perhaps I just wasn't ever going to get well, I have managed to self treat. Three cortisone shots, several pills and lots of physical therapy later - not to mention the Kinesio Tape - and I find that taking 500mg Magnesium every night before bed, and using BioFreeze faithfully after every workout - and I am getting better. So much so that I didn't put on the Kinesio Tape today after practice -- so much so that I am actually getting excited about pushing it again - without fear of reprisal from my elbows!! Thank heavens there is a God, and He must have had some pity on me, because I'm finally on the road to recovery from this blasted injury!!
  13. Sat Feb 19th, 2011

    by , February 19th, 2011 at 03:15 PM (Ande's Swimming Blog)
    Sat Feb 19th, 2011

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    Dick Nichols pool SCY
    7:00 to 8:30 dove in around 7:10ish
    trained with Tyler "the Miler", todd the breastroke god, James fike, and marcio
    beside larry, paul, pat evoe and guy
    wore FS PRO jammers, getting kinda worn out

    swam easy till she stopped us round 7:15

    Main SET:

    4 x ??? on 2:00
    did 175's

    200 easy

    4 x ??? on 2:40
    did 225's

    200 easy

    4 x ??? on 1:20
    did a 500 fr fast cruise
    went 5:19

    8 x 100k
    started out on 1:20
    but was kinda tired so switched to 1:40 and cruised under 1:15's

    did a few 25 easy speeds and SDKs from a dive

    whitney timed my last one
    went 10.29
    roll off blocks in dick nichols pool

    met Beth my wife at world Gym
    lifted weights and did yoga class with beth
    I suck at yoga and imagine i'm gonna be sore tomorrow

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till

    Updated February 22nd, 2011 at 09:24 AM by ande

    Swim Workouts
  14. Quiet Saturday at the Y pool

    by , February 19th, 2011 at 03:14 PM (Mixing it up this year)
    Most of the kids did not come today. It was nice to just have 2 swimmers to work with. Hot water as usual.

    One of my former swimmers was there too, as thin as ever. She is looking more and more anorexic every time I see her.

    10x100@1:45 Free
    500 Free kick w/fins just seeing if my toe could handle being in the fins
    5x100@1:45 Fly w/fins as 25 rt arm/25 lt arm/25 kick/25 swim
    5x200@3:00 Free w/paddles & bouy went 2:52, 2:45, 2:45, 2:45, 2:39

    the rest of this was with the kids
    500 Free broken 1,2,3,4,1,2,3,1,2,1
    20x25 Fly drills

    Total 4000 yards
  15. It sucks gettin old workout

    by , February 19th, 2011 at 02:56 PM (A comfort swimmer's guide to easy swimming)
    My bday is tomorrow so this is what Coach Kelsey had me do.

    SCY with Carrie and Daryl.

    Warm up
    300 Free

    B-day Set:
    59 x 50's on 1:00
    Alternated rounds with free and back. No breast or fly except # 59 was 50 fly "fast" (±40).
    Took an extra minute rest after every 10
    #1 50 smooth
    - free ave. 40, back 45
    #2 50 build
    - free ave. 38, back 43
    #3 1st and last 12.5 yards blastin' fast
    - free ave. 37, back 43
    #4 50 oh man...all blastin' fast!
    -free ave. 34, back 39
    #5 50 easy

    59 x 25's Kick/30 consistent pace
    - Did 20 flutter w/fins & board; 20 flutter on back, no fins; 19 dolphin on back w/fins. Essentially a continuous kick except to change equipment.

    swim 25 ez
    (out of time)

    Warm down
    200 easy back and free

    Total: 4950 yards
  16. Saturday Workout

    by , February 19th, 2011 at 09:02 AM (Pete's swim blog)

    500 Warm up

    3x50 IM Drill down swim back
    3 x 200 Free
    4 x 75 IM no free
    3 x 200 Free

    300 Kick
    200 Pull
    3 x 100 Kick
    200 Free

    100 IM
    200 Pull
    200 Free
    100 IM
    200 Pull
    2 x 100 Free
    100 IM
    200 Pull
    4 x 50 Free

    4 x 25 IM
    4 x 25 Free
    4 x 25 IM
    4 x 25 Free

    100 Cool down

    (5150 Total)

    Visited my friends at HSA today. Kind of a long workout. I'm seeing some big improvement on my breast stroke thanks to Allen's tips. Need to keep working on getting the kick narrower. It gets wider the more tired I get.
    Swim Workouts
  17. Friday recovery wo...Feb 18

    by , February 18th, 2011 at 11:12 PM (Keepin Track 2010)
    450 WU
    6x75pull on 1:10
    S 4x75 (25 p, 25k, 25s) IM order
    S 4x75asabove
  18. I needed a cap-mounted foghorn

    Today I swam the PCB Masters LC morning practice. After gushing in yesterday’s blog about how I loved swimming at sunrise/moonset, this morning I got neither—it was so very foggy that you could scarcely see 15 meters down the pool. We did an easy recovery workout—here’s how it went:

    1000 lcm warmup (200s, 200k, 200 IM drill, 200p, 200s)

    8 x 50 (25 easy/25 build) @ 1:00, odds FR, evens ST

    4 x 400 (100p / 200s / 100p) @ :30 rest [did the pull all FR, swim on odds IM, swim on evens FR/BK by 50]

    200 IM drill

    8 x 25 fast kick @ :10-:15 rest

    400 warmdown
  19. Friday, Feb. 18

    by , February 18th, 2011 at 03:07 PM (The FAF AFAP Digest)
    Swim/SCY @ OakMarr w/Speedo:

    Warm up:

    900-1000 various

    Main Sets:

    10 x 50 moderate @ 1:00

    10 x 25 @ whatever interval Speedo was doing
    8 burst
    2 fast shooters

    300 EZ

    Total: 2050



    For a person of at least moderately sporadic intelligent, I had an off day yesterday. Trying to be efficient, I scheduled my somewhat anemic body for blood work (lots of vials) and PRP (more blood draws) on the same day. I made it worse by forgetting to take iron and having some wine last night. Result: woke up completely flattened with no energy. So, as Speedo notes in his blog, I was NOT ready for any timed efforts. I kind of slogged through this workout next to Mr. Flutter Kick and Jazz Cullen Jones. Hopefully, I can show up next week to give Pete some competition.

    The PRP is going reasonably well given the diagnosis (tenosynovitis + arthritis). After the second treatment, there was some noticeable improvement/less pain on the outer part of my big toe. So this time the doc really focused on the inner part. It always takes a few days to ramp up the swimming after PRP. I was doing one foot push offs today, so the 25s suited me just fine.

    I'm hoping I feel up to going to my team practice tomorrow to get in some basic aerobic work while my foot calms down.

    Still need to sign up for the Warrenton meet, but I can't decide what to swim. I wish 100 fly were later in the morning.
    Swim Workouts
  20. A bit of sprinting today

    by , February 18th, 2011 at 12:10 PM (A comfort swimmer's guide to easy swimming)
    Friday, 2/18/11
    SCY, Solo

    Warm up
    400 swim as 200 free/200 back
    6 x 50 desc 3: 3/50, 3/55 all free
    8 x 25/30 Strong IM order

    Swim Set #1:
    1 x 100 free/3:00 smooth
    2 x 50/1:00 AFAP
    - free off blocks, 31±
    1 x 100 free/3:00 smooth
    4 x 25/45 AFAP
    - 2 back, 2 free, odds off blocks no times
    1 x 100 free/3:00 smooth
    8 x 12.5/30 AFAP
    odds back (spin drill), evens free; times 7-8

    Swim Set #2
    2 x
    Round 1 back, Round 2 free
    50 drill
    Dive 25 fast - 25 easy
    25 blast kick - 25 drill
    Dive 37 1/2 fast - 12 1/2 easy
    50 breath 7's or 9's
    Dive 50 fast
    -back was under 33, free was 32

    Swim Set #3:
    3 x 100/2:00
    #1 50 1-arm back/50 back swim
    #2 backstroke
    #3 reverse IM
    (was supposed to do 3 rounds of this but ran out of time.

    Cool down
    100 easy free

    Total: 2500 yards