View RSS Feed

All Blog Entries

  1. Taper Workout #2

    by , April 20th, 2009 at 08:55 PM (The Labours of SwimStud)
    3 x 100 FR 3:00 long and strong 1:25-1:30's
    4 x 50 Paddles 1:30
    2 x 50 BR Drill 1:30
    4 x phosphate 15's with EZ to 100 and long RI
    FR, FL, BR,FR
    3 x 100 Snorkel
    2 x 50 Paddle
    2 x 50 EZ
  2. I opened a whole new can of butteflies yesterday....

    I swam the 100 IM in the Raleigh meet yesterday. I feel elated and overwhelmed! To me the meets are such a gift. A chance to test myself and uncover the vast amounts of challenges that await not only my body but my brain. While my body is the race car, my mind is the guys behind the scenes making the motor run and the chasy streamlined as possible on the aqua track.
    So today I went to the pool and swam by myself instead of with the team. I need to allow my body to tell the guys upstairs where the problems lie. The good new is there are alot of issue that need to be tweaked. At least the engineers see the problems now. Some can be fixed by them, but the rest of the job needs to be out sourced to coaches, reading material and this forum. Oh and lots of time in the pool.
    Turns, strokes, starts you name it. This to me means I can only get faster with time and effort. Alot of details have come to the surface for me to work on.
    I did well yesterday, but in the 50 free and 50 back I seem to have plateaued. Well, if two races can be called that. I have to find a way to slice away some seconds!

    Here is a question...I was told I was "hanging on the walls in my turns" on the IM. What do you do to prevent this elapsed time?

    Updated April 20th, 2009 at 07:33 PM by flippergirl

  3. Monday, April 20

    by , April 20th, 2009 at 06:10 PM (The FAF AFAP Digest)

    Warm up:

    750 variety swim, kick, drill

    Main sets:

    8 x 25 back shooters, no fins

    50 EZ

    3 x (25 build + 25 EZ)

    50 EZ

    2 x (50 AFAP back w/fins + 100 EZ)
    (went 26 & 25ish)

    2 x (25 AFAP free w/fins + 50 EZ)

    2 x (25 AFAP kick w/fins + 50 EZ)

    150 C/D

    Total: 2000


    Felt like crap when I tried to sprint. Maybe I've cut back enough since the crazy training that I'm supposed to feel crappy now? Don't know ... Still feeling fatigued and headachey though. Not my usual self yet. It just doesn't feel like resting or tapering when it's not intentional. Glad the meet's not until the weekend!

    Updated April 20th, 2009 at 08:21 PM by The Fortress

    Swim Workouts
  4. The Long and Winding Road

    by , April 20th, 2009 at 04:25 PM (Chicken's Nuggets)
  5. Monday, 4/20/09

    by , April 20th, 2009 at 02:17 PM (A comfort swimmer's guide to easy swimming)
    I have been trying to fight off a cold but it hit me full force yesterday afternoon. This morning I started out just going through the motions but as the workout progressed I felt better.

    SCY with Carrie

    200 swim free
    200 IM drill
    200 kick w/board choice
    200 pull back (no paddles)
    200 free swim

    swim 6 x 100 free on 1:50: swim the first 50 easy, then build the 2nd 50.
    Work on a decent 3rd turn and an excellent finish. (kept these around 1:20-21)

    200 easy choice

    swim 3 sets of 4 x 50 back:
    set 1 on :50 - make 'em and hold a decent average (44)
    1 min. rest
    set 2 on 1:00: hold a better average than set 1 (40)
    2 min. rest
    set 3 on 1:10: best possible average (39)

    300 swim down

    Total: 2700 yards

    30 minute spinning class at noon today

    Updated April 20th, 2009 at 05:03 PM by poolraat

  6. Mon Apr 20th, 2009 18 days to go

    by , April 20th, 2009 at 10:22 AM (Ande's Swimming Blog)
    Mon Apr 20th, 2009

    Left lower back hurt a little today
    Chest's a bit sore from Sunday weights

    2009 Nats Psych Sheet

    May 8 - 10
    2 weeks 4 days / 18 days

    Saturday: Did NOT swim or lift

    Lifted at world gym
    Lat Pull WU 6 x 167, 3 x 207 (right lat hurt so I stopped)
    Bench press 8 x 135 5 x 185 4 x 190 3 x 195 2 x 200
    Leg press 6 x 240 6 x 320 5 x 380
    [ame=""]LAT PRESS[/ame] 6 x 40 6 x 45 6 x 50 5 x 55
    20 reps 1 blue
    8 reps 2 blue
    8 reps 2 blue 1 red
    8 reps 2 blue 1 red

    Swam 2:30 - 3:30
    Bridgette coached
    swam with Larry & Mark

    went around 2,000

    5:30 - 7:00
    Whitney Coached
    TSC LCM main pool
    swam with nate & mike
    beside Tyler & Todd
    dove in on time

    warm up

    main Set

    8 x 50 on 1:00
    25 fl 25 bk first 4 strokes fast

    assigned 400
    did 4 x 50

    8 x 50 on 1:00
    25 bk 25 br first 4 strokes fast

    assigned 400
    did 4 x 50

    8 x 50 on 1:00
    done 25 br 25 fr first 4 strokes fast

    assigned 400
    did 4 x 50

    8 x 50 on 1:00
    25 fr first 4 strokes fast 25 one breath under water

    assigned 400
    did 4 x 50

    assigned 4 x 150
    did skipped it
  7. Monday 4/20 - Back to the grindstone

    by , April 20th, 2009 at 07:38 AM (Mixing it up this year)
    Back to work today, yuck. I hope my allergies don't come back but I feel like they are starting to rear their ugly head.

    10x100 @ 1:45 Free every 3rd IM
    20x25 @ :30 Free kick drills
    30x50 @ 1:00 1-10 Fly w/fins 11-20 Back w/paddles 21-30 breast w/fins
    5x100 @ 1:30 Free kick w/fins held 1:21's last in 1:18
    500 Free every 3rd lap back

    Total 4000 yards
  8. Weights

    by , April 19th, 2009 at 10:24 PM (Elise's Fitness Fun)
    Since I took yesterday off, I took advantage of my rested condition today and hit the weight room.

    Bench press: 95 x 4, 100 x 2, 110 x 1
    Lat pull-downs: 120 x 8, 140 x 6, 160 x 4
    Military press: 3 sets of 40 x 10
    Triceps press: 3 sets of 40 x 10
    Hammer curls: 3 sets of 20 x 10

    Core work:
    50 of the following: crunches with Swiss ball, bicycle, good morning darlings

    3 sets of 3 different toe raises

    1. Took a look at the results from Y Nationals. My age-group and the 45-49 age-group are just amazing! So many fast women. I have a feeling that Atlanta in 2010 will be one of the fastest meets ever for the two age-groups! I do think that Dara's accomplishments in 2008 and this year have motivated the over 40 crowd to come out of the woodwork!

    2. I have been lifting heavy for about 3 weeks now. No weight gain. In fact, I have lost another pound, yet seem to be getting stronger. It seems I am showing more definition but not getting bulkier.

    3. After helping my son get ready for the duathlon, I really have my doubts now about wanting to do triathlons again. So many details and things to remember! Just helping him get ready really stressed me out! I like the idea of cross-training to help my swimming, specifically my sprint swimming. A relay on a tri might be a possibility and a 5k here and there.

    Updated April 20th, 2009 at 04:44 PM by elise526

    Strength Training and Dryland Workouts
  9. Sunday 4/19 - Day 4 of competition

    by , April 19th, 2009 at 08:03 PM (Mixing it up this year)
    Started off with packing the car and then the last walk to the pool.

    1200 warmup

    Next was the 500 free which was a 6:21.48 not a best but was ok. For those wondering I did actually kick on this one.

    300 warm down then the trek home began.

    Total 2000 yards
  10. Sunday, April 19

    by , April 19th, 2009 at 06:11 PM (The FAF AFAP Digest)

    As I expected, couldn't get to the pool. Wasn't feeling great anyway. Did some stretching and RC exercises.


    Couldn't get to my team practice today. Older two kids were running/helping with a 5K and younger one is now sick. And Mr. Fort is at his law school reunion. Haven't done a start since Auburn. Oh well, lol.

    Ventured to the Rec Center, which is usually mobbed on weekends. Had a lane to myself for awhile and then there was a massive influx of triathletes and noodlers. I'm happy to share a lane with triathletes, but I don't want to do their endless freestyle circle swimming. They actually seems surprised by that, as if regular pool swimming doesn't exist ... I ended up switching lanes and sharing a lane with another fellow prepping for Zones. Had noodler trouble as well. One woman was doing a frog kick (with weights on her ankles) that was wider than my body length. She repeatedly kicked me on my side of the lane line. I finally had to stop and explain why this was not acceptable.

    With two illness and two more weeks of tapering, I'm sure the taper bitchies will really be in full swing ...

    Warm up:

    700 variety swim

    Main sets:

    16 x 25 backstroke shooters @ 1:00, no fins

    50 EZ

    8 x 50 backstroke @ 1:10
    10 SDKs off the walls

    50 EZ

    8 x (25 easy speed fly + 25 easy)

    50 EZ

    6 x (25 AFAP free + 50 easy)

    100 C/D

    Total: 2600


    Dynamic Stretching:

    At Patrick and Q's suggestion, I did some dynamic rather than static stretching this am. Did straight leg march, scorpion, handwalks, side bends, trunk rotations, hamstring stretch, back/ab stretch on ball and leg swings. I have to admit, it didn't feel like I was doing much of anything. Read up on it a bit:

    What I haven't taken the time to research is whether static stretching is still good to do after working out? That's when I typically, but not always, do it.



    Checked the psych sheet for Zones. Pretty competitive this year! I will have to get my ass in gear for a couple events or my Zone records will be erased. My former secret nemesis is swimming again this year.

    I have a borrowed LZR that I might use for a swim or two. I think it's seen about 10 swims, so it could technically be "done." As for the stretching, I think it would just have stretched to my size. But I'll have to try it on. Found Chris' comment that Sue Walsh prefers the LZR interesting. I know Michelle Chow does too. In fact, from what I have gleaned from masters and USS swimmers, it seems the slimmer-sprinter types prefer the LZR. This would be consistent with my own view that the B70 "float" helps relatively more in distance events. But who knows for sure?

    With respect to B70 use, Jim Clemmons tells me his suit now has 60+ swims. He's still swimming extemely fast in it too.

    This was supposed to be a "maintenance" week. I was worried I wasn't doing much at all, but still got in 5 swims for almost 16,000 yards and one short weight session. The last couple workouts have been pretty light, I guess, owing to being sick.

    Updated April 19th, 2009 at 07:29 PM by The Fortress

    Swim Workouts
  11. Sunday - Pacific Masters Championships

    by , April 19th, 2009 at 05:50 PM (Swim like an Orca, but faster !)
    In a nut shell,
    Ive yet to break a minute in the
    100FR SCY. 1:00.87 .

    Really sloppy turns, my sdk's were gone, streamline was more like a collision, then I realized in the home stretch I wasn't really kicking, so I put that into gear, but it was all too late.

    What I got out of it was experiencing a huge community of swimmers, from all over Northern California. I saw one guy do :46 in the 100FR, I think he seeded at :47:10
    It was amazing to watch someone go that fast.
    I left before the 50FR.
    Ive been planning a new workout schedule, hopefully over the coarse of the next 2 months before the SCM season arrives, I hope to do much better.
    Ive noticed it wasn't that hard to shave off the first :30 seconds from my 100FR time, but each second after 1:03 becomes so much harder to do.
  12. Sunday Morning Swim :)

    by , April 19th, 2009 at 01:03 PM (Swimming, Life, and Other Stuff!)
    I had a very satisfying Sunday morning swim.(great lane mates, good workout, fun interactions!)
    Here it is:

    1) 400 freestyle Warm-up swim
    2) 4 X 75 on 1:20 Freestyle
    3) 5 X 100 on 1:45 (the 1:45 interval is getting easier for me)
    4) 4 X 150 on 3:15 (Broken 50 free-rest 5 sec-50 stroke-rest 10 sec-50 free) I alternated fly and back on the stroke
    5) 3 X (2 X 50 Kick fast w/fins/2 X 25 Kick fast w/fins) I did dolfin on back with arms straight out of the water in line w/nose.
    6) 2 X 250 on 4:30 (1st one 5 X 50 w/5 seconds rest between each, 2nd one 2 X 125 w/10 seconds rest inbetween)
    7) 8 X 25 Hard on :30 (all free)
    8) 300 cool-down swim. Continous 100 IM's.
    3,200 Yards

    I'm making a big batch of spicy chili for tomorrow. I figure this will be the last cool 3 or 4 days before spring!
    Tomorrow is Boston marathon monday...Patriot's Day. I wish I were gonna be there!
    Running through Wellsley is such a rush!
  13. A long day in the brine

    The swimmers gathered at the start around 6:00 to connect with their pilots and load the goodies for the day. Patty and I found our captain (Mike Murray) and filled the coolers with water, perpetuem, endurolites, hammer gels, bananas, ginger snaps, lance peanut butter crackers, bag balm, zinc oxide, and the largest bottle of aspirin i could find that wouldn't incur additional baggage fees from jet blue. Of all these provisions, only the ginger snaps worked to remove the burning salt sensation from my mouth.

    I led off for the Coney Island Whitefish and fell into a comfortable pace swimming four abreast with my friend Gilles Chalandon on my left and Ramses Rodriguez and Boris Fernandez to his left. Gilles and I have swum a lot together and the time always passes quickly when you have company, so we held that formation until I broke off to take my first feeding at 30 mins. I was able to leave my escort and re join Ramses and Boris a bit longer, but by the second feeding, the boats were spreading out and it was time to swim alone. By this time the wind was coming from the east and the seas were 3 -4 feet...... left breathing only for the last half hour of my 90 minute leg. Patty relieved me for 60 minutes....during which the boat was getting swamped repeatedly. I prepared my mix for my next round, knocked back a gel, a banana, and about a dozen ginger snaps. Captain Mike bailed while driving without missing a beat. My next dip (120 mins) was technically the hardest. Unrelenting chop and impossible to get into any kind of groove the timing of my stroke was dictated by the waves and I had to roll almost 180 degrees to get a "sure" breath. It was during this leg that I heard a clicking noise that seemed only a few feet from me. I stopped to look around but couldn't see anything... keep swimming. Over on the boat, Patty was snapping lots of pics and gave me the sine wave hand motion.... dolphins? According to Capt Mike and Patty, they were all around (maybe I could catch a ride?) but i never saw them.

    Patty jumps in for her second round, and I hear on the radio that two of the leaders have dropped out.... now I'm a little nervous. I have only been sick once while swimming, and i know how it can suck all the energy out of you in no time... I make a mental note to make sure not to take in any sea water, keep my mouth closed, and breathe patiently.

    Round three:
    It looks like the bridge is about a half mile away, and i am expecting to cross under well before my first 30 minute scheduled feeding. Nope. An hour and ten minutes goes by but at least the water is calmer now and finally i feel like we are in the home stretch (6 +/- miles to go to Wisky Joe's).

    Round four:
    One more bridge, two jumping eagle rays, and we can almost smell the burgers from WJ's.

    Patty yields the finish to yours truly and cracks open a Negro Modelo on the boat.... I'd like to say it looked good, but it would be another hour before I could consider a beer of my own. The crowd of swimmers and diners all looked so relaxed as I stumbled up to the dining deck... still a few more out there. Hell of a days work.

    The drive back to the hotel seems sooooo long... hard to believe we swam all this way.
  14. Friday/Saturday

    by , April 19th, 2009 at 01:08 AM (Swimming, Life, and Other Stuff!)
    Friday Swim Solo LA Fitness-Distance Pyramid

    1) 500 yd free. Swim-8:30 interval (went 7:25)
    2) 450 Free Swim-16:30 interval
    3) 400 Free Swim-23:45 interval
    4) 350 Free swim-30:00 interval
    5) 300 free swim-35:30 interval
    6) 250 Freestyle -39:45
    7) 200 freestyle-43:15
    8) 150 freestyle-45:30
    9) 100 freestyle-47:30
    10) 2 X 50 freestyle-48:30/49:30
    11) 4 X 45 Fly-50:15/51:00/51:45/52:30
    12) 2 X 50 Backstroke- 53:30/54:30
    13) 100 Breastroke-56:45
    14) 100 IM easy
    3,200 Yds. I liked this, I just stayed on key with my watch and kept going.

    Saturday: NASTI workout-I was a couple minutes late, lanes were crowded, and I ended up being more social than workout driven. I will work hard tomorrow!
    1) 300 IM Warm-up
    2) 8 X 50 (2 each stroke) on 1:30
    3) 3 X 100 Kick dolfin on back w/fins on 2:00
    4) 5 X 100 IM on 2:15
    5) 8 X 25 on :45 (breathing 3-2-1-0 repeat) I didn't make the 0 breath laps
    6) 6 X 50 Kick on 1:00 (flutter on side/change side at 25)
    7) 200 easy cooldown
    2,000 social yards

    I spent the rest of the day shopping w/ youngest daughter. She's going to graduate early next year and head off to Tampa for College!
  15. Spectator/Naive Parent

    by , April 18th, 2009 at 10:38 PM (Elise's Fitness Fun)
    Well, took my son to the PowerKids Duathlon today. He won the 10 year old boys division. The race was a 1/2 mile run, 2 mile bike, and 1/4 mile run. I felt kind of bad for him on the bike because mom naively assumed that all the kids his age would be on mountain bike type bikes. I was surprised at the number of sophisticated racing bikes some kids 10 and under had. A girl that had a nice-looking racing bike won the 10 and under division overall and looked like a mini-pro on her bike. My son hung in there the best he could and averaged about 16 mph on the mountain bike which I think is pretty good for a 10 year old kid. Still, I felt bad for him trying to keep up with the kids on the road bikes. Without me saying a word, he is smart enough to know the difference between the two types of bikes and the advantage of a road bike.

    I'm not sure what to do next time. On the one hand, I want my child to feel like he has a level playing field when he competes. Should I be willing to shell out several hundred dollars for a road bike that he may only use once or twice and may outgrow next year? I really wanted to wait until he was 14 or 15 and had grown before buying him a true road bike. At least he'd get some mileage out of it.

    Updated April 19th, 2009 at 01:09 AM by elise526

  16. Taper workout #1: Quick 1100

    by , April 18th, 2009 at 09:19 PM (The Labours of SwimStud)
    I jumped in for an EZ 10 x 100 on 2:00 went about 1:29 on the first few then got the rest about 1:24. Just trying to stretch out the stroke without making it a drill.
    Did 100 after to cool.
  17. Saturday 4/18 - Day 3 of Y Nationals

    by , April 18th, 2009 at 02:37 PM (Mixing it up this year)
    Today started out kind of slow. In warm up my backstroke felt good but I never could get the breaststroke going right, it just felt FLAT!

    1000 for a warmup today

    Swam the 100 Breast in a lack luster time of 1:30.53 coming in 12th. After that dismall showing I had to get my head back into the game.

    The 200 Back went surprisingly well with a lifetime best of 2:44.75 coming in 6th.

    As soon as I got out of the 200 Back I ran over to the clinic that Rowdy was holding. I used the 300 I did there as my warmdown from the backstroke.

    All in all it was a good day. Only one more day to go. I do the 500 Free in the morning and then take the long drive home.

    Total 1600 yards not much yardage for a yardage hog like myself.
  18. Exhausted

    by , April 17th, 2009 at 10:33 PM (Chicken's Nuggets)
    Exhausted and not even doing much!
    Had 4 days off at Easter and arms still feel like lead. Swimming so slowly I'm almost going backwards. UGGggggg

    To swim through it or rest more?
  19. Interesting workout:

    by , April 17th, 2009 at 08:36 PM (The Labours of SwimStud)
    Not so much for what I did but how the strokes felt today... I was convinced my back spasm played havoc on my form and feel..I think it was coming back today... just in time for zones.

    1 x 200 K
    1 x 200 FR 3:20 (2:55)
    2 x 100 FR 1:35 (1:25)
    4 x 50 FR :50 (45)
    8 x 25 FR :25 (18-20)
    This set went like a warm up.
    1 x 200 K
    1 x 200 IM 4:30 (3:30)
    2 x 100 IM 2:30 (1:40)
    4 x 50 IMO 1:15 (40-45)
    8 x 25 IMO :45 (20-25)
    Felt good; Fly was feeling quite my head down fast after the breath before arms landed...Fort can analyse next week!
    1 x 200 K
    1 x 200 FR 3:15 (2:48)
    2 x 100 FR 1:30 (1:25)
    4 x 50 FR 1:00 (:40)
    8 x 25 FR :30 (18-20)
    I ended up working the 50's and 25's out for stroke feels like it's coming back together..we'll see.
    3 x 100 Snorkel
    2 x 50 Paddles DPS
    2 x 50 Swim DPS

    Updated April 17th, 2009 at 08:52 PM by SwimStud

  20. Friday Apr.17, 2009 - solo at the HS/Y

    by , April 17th, 2009 at 08:35 PM (Swim like an Orca, but faster !)
    Had a light workout this morning, focus was more on technique and kick stroke coordination.
    I never counted my strokes, after reading several books that mentioned this and [ame=""]ande's[/ame] blog about the subject, I started today and I noticed something about timing SDK's to reach the opposite wall (inspired by Chris Stevenson's "kick pattern" SKD's)
    Anyways, it turns out for a 50 or 100 FR SCY; (fast, not really race pace. moderate add one stroke)
    Start - either dive or push off -
    5 SKD's 10 strokes to wall, 3 SDK's and 9 strokes to a another turn or 10 to hit the wall dead on.
    If I add or subtract a SDK on the first turn, I end up with a half stroke to the wall.
    (Bear in mind last summer I was swimming 100FR @ 1:35 best effort, breaking 1:30 was the challenge)

    The PsychSheet was posted to the Pacific Masters Swimming site...Of the 188 male swimmers, all age groups combined for the 100FR SCY, I fall in at #125 with my time from the BEAR meet of 1:02.
    Hard to believe that 107 men in Northern California can swim below a minute...
    The top 11 of these guys swim in the high :40's. Ive got a long way to go... Someday, hopefully, Ill look back at this blog and laugh.

    400 Straight, no break, no open turns.
    4x100 build it up ez
    4x50 focus on form and strong pull/kick
    1x100 FR K , moderate

    4x20 FR Sprints
    2x100 1:20
    6x50 Count strokes/sdk's
    12x50 Work on 6 beat kick coordination.

    This Sunday April 19 Pacific Masters Swimming
    Championships. (Why did they have to put the 100 and 50 FR on a Sunday?)