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  1. Thursday, 8/5/10

    by , August 5th, 2010 at 11:40 AM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm - up
    300 Choice
    (did 200 free and 100 back)
    3 x 100/1:45 build
    (times were slow, around 1:33-35)
    8 x 50/1:15 strong Kick
    (did all of these on my back in streamline, times were 58-60)

    Distance Free Pull
    2 x 500/15sr Build each
    (#1-7:23, #2-7:20)

    Swim (900)
    9 x 100/1:45 Strong Tempo
    (I used a Tempo Trainer on these to keep SR steady Times were 1:29-31)

    Warm down
    8 x 50 smooth
    did 1-4 free on :55, 5-8 back on 1:00

    Total: 3300 meters
  2. Slept in an extra 15 minutes

    by , August 5th, 2010 at 07:24 AM (Mixing it up this year)
    Decided to sleep in an extra 15 minutes. This taper is a little different in that this would be the equivolent of Sunday my off day. I needed the extra rest for my eye balls.

    500 Free broken as 200,150,100,50@:10R
    500 Back broken as 25,50,75,100,25,50,75,25,50,25@:10R holding a :20 pace per 25
    500 Free kick w/fins EASY
    100 Free easy
    10x50 from dive alt Free/Fly bast breakout for 15 meters then easy free
    200 Free pull w/bouy
    200 Free choice of drills

    Total 2500 yards lame I know
  3. Wednesday

    by , August 4th, 2010 at 11:21 PM (Swimming, Life, and Other Stuff!)
    Lindsay dumped me today due to "swimmer's ear" infection. I was having a hard time deciding what type of solo workout to do till I found the "Jimtastic Sprint Workout!"

    **200 Freestyle Swim
    **200 Flutter Kick w/fins
    **200 Pull w/ paddles and buoy
    **200 Backstroke

    **5 X (8 X 50 Free on 1:15 alternating odds easy and evens hard)
    1st set--Take your best 200 free pace + 2 seconds and swim the fast ones at that pace. Easy can be loafed as slowly as you like.
    2nd set--Same as above only + 1 second.
    3rd set--Swim your 200 free pace on fast swims.
    4th set--Swim -1 second off your 200 pace on fast 50's.
    5th set--Swim -2 seconds off your 200 pace on fast 50's.

    **100 moderate backstroke
    **100 easy 100 IM

    3,000 scm

    This workout passed the time quickly since I always needed to be thinking about odds and evens.
    I based my pace on the fastest 200 I ever did in practice. Next time I will base it on my master's goal meet time. I think I could have pushed a lot harder.

    I'm trying to decide if I should drive 3 hours Saturday morning to do a 2.4 ow swim in Illinois. It sounds like a very nice swim but the weather in the midwest has been stifling this week. I dislike hot water in lakes and I figure it would have to be getting extremely warm.
  4. It's all good

    by , August 4th, 2010 at 10:39 PM (Life in the (not so) fast lane)
    Tonight was my first team practice since I injured myself. I felt really good, except for some minor neck pain when doing backstroke. I got there a little early to do some extra warmups. I did:

    3x200 easy. Did those on my own.

    5x150 swim/stroke/drill/kick/swim

    1650 free broken
    25x11/10/9/8/7/6/5/4/3/2/1 :20 rest

    6x50 stroke not particularly hard

    10x50 free from dive (25 balls to the wall/25 easy)

    200 warmdown

    4000 total
  5. Wednesday's Splish Splash

    by , August 4th, 2010 at 08:29 PM (Adventures in Swimming)
    Swam with the Sharks.

    Coach Alex

    4 x 200 S/K/P/S

    8 x 75 IM Rotate :10:r

    Do the Following 2 x

    150 Swim Descend to Sprint on the 25
    100 Swim
    75 Swim
    50 Swim
    25 Swim
    100 EZ

    Round 1 Stroke, Round 2 Free
    We did it LIFO (Last one in, First one out)

    2 x 100 Hard Pace, :05 r

    Warm down

    The stroke option worked well for Norm and I,
    we swam back, the rest of the lane did breast.

    My Knee felt good today.

    One of our team mates son(Adam Ritter) is swimming in the Conoco Nationals this week.

    He swam next to Phelps today in the 200 free.
    He swam a 1:51 for LCM. I'd take that any day!!
    He was entered at 1:47 so he didn't really have a great
    swim. But that's ok. He's there!!!
  6. Oh yes, I do have a blog on USMS...

    by , August 4th, 2010 at 01:28 PM (Too Neurotic to be Suitably Aquatic)
    I just kind of forgot to post to it for a while. And by "forgot" I mean 1) work got really busy & my boss is always looking over my shoulder, 2) I am doing a freelance gig for a local college that pays well and takes a lot of time, but does not give me pool access. and 3) our swim season is over, our pool is closed until September, and to even think about all you folks blogging about intervals and tech suits and all that makes me sad because all I can do is go to the gym and maybe get to that one pool that's 45 minutes away, except see 1) and 2).

    Before I stopped, I was hoping to regale you with my very last music mix of the season. I went thematic and a little sappy:

    Under The Sea, Samuel E. Wright, Disney's Greatest, Vol. 2
    Wipeout, The Safaris, Dirty Dancing (The Collector's Edition - Disc Two)
    Swim Until You Can't See Land, Frightened Rabbit, The Winter of Mixed Drinks
    Float On, Modest Mouse, Good News For People Who Love Bad News
    Down to the Bottom of the Sea, They Might Be Giants, They Got Lost
    Aqualung, Jethro Tull, Legends: Get It On
    Walk On Water, Eddie Money, The Best Of Eddie Money
    Too Many Fish In the Sea, The Marvelettes, Respect [Disc 3]
    Dolphin, Poe, Hello
    Weird Fishes/Arpeggi, Radiohead, In Rainbows
    Leaning to Fly, Pink Floyd, A Momentary Lapse of Reason
    Swim, Madonna, Ray Of Light
    Butterfly, Crazy Town, Orange County Soundtrack
    Smoke On The Water, Deep Purple, Legends: Get It On
    Moonlight Swim, Elvis Presley, Blue Hawaii
    Holiday Road, Lindsey Buckingham, Beach Week II: The Wrath of Finney
    Nightswimming, R.E.M., Automatic For The People
    School's Out, Alice Cooper, Legends: Get It On
    Never Say Goodbye, Bon Jovi, Slippery When Wet
    The Pool, World Premiere Recording, Little Fish
    Wade in the Water, Eva Cassidy, Songbird
    Bridge Over Troubled Water, Simon & Garfunkel, Bridge Over Troubled Water
    The End, The Doors

    Get it? Swimming! It's about swimming!

    On a side note, I recently had an interview. One question was "What motivates you to start the day?"
    Answer: swimming.
    Another question, "How do you deal with stress?"
    Answer: swimming.
    Last question, "are there any conflicts that would prevent you from starting this project right away?"
    Answer: no, but I should probably give you my meet schedule so we don't have any trouble in the coming year...

    And it's not all sad and dry land, I am planning a trip to dip in Lake Minnewaska later today, and circle the cable a few times, just to make sure I still know how.
  7. Wednesday, 8/4/10

    by , August 4th, 2010 at 11:58 AM (A comfort swimmer's guide to easy swimming)
    SCM with Carrie

    Warm - up
    300 Drill/Swim w/ Fins & Paddles, Alternate 50 Drill - 50 Swim
    300 Kick/Swim - no Equipment, Alternate 50 Kick - 50 Swim

    3 x 100 Free/1:45 Build (1:30)
    3 x 50 Back/55 desc (46->44)
    4 x 25/10 sr; odds Fly, evens Brst

    Main Set:
    1 x 500/8:30 Build
    Broken w/10 sec RI: 200 (3:02) - 200 (3:03) - 100 (1:30)
    4 x 100/1:30 Very Strong (1:30)

    1 x 400/7:00
    Broken w/10 sec RI: 200 (3:05) - 100 (1:30) - 50 (:44)- 50 (:42)
    3 x 100/2:00 Very Strong (1:28)

    Kick EN 1 (500)
    10 x 50/50 Swim with VERY STRONG Kick
    (did these with fins, all at 38-40)

    Warm down
    150 easy kick/swim

    Total: 3400 meters
  8. Sarasota Y Sharks Masters 5:30 AM Workout -08/05/10

    by , August 4th, 2010 at 11:55 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper workout for LC Nationals.

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

    1 X 400
    Broken :15 @ 200
    Fins optional

    4 X 50 kick 1:15

    4 X 100 2:30
    50 perfect stroke/25 fast/25 easy

    Sprint/Middle Distance swimmers:
    10 X 50 1:30
    odd: perfect stroke
    even: descend 2-4-6-8-10 to race pace

    800/1500 swimmers:
    10 X 50 1:00
    odd: perfect stroke
    even: race pace

    WARM DOWN: 4 X 50 easy 1:00
    Swim Workouts
  9. Tues & Wed, Aug 3-4

    by , August 4th, 2010 at 11:36 AM (The FAF AFAP Digest)

    Did my usual "1.7" mile pier to pier swim followed by a pier to pier run. The water was extremely choppy yesterday. The swim felt almost like a weight workout. After that, I decided to give OW swims a break for a bit. (Of course, this morning the ocean is relatively calm.) At one point, I saw one of the lifeguards dash into the water to get some kids away from a rip tide.

    Later in the day, went on a 3 mile walk with the 4 little kids to get ice cream and later attempted to surf with the 4 teenage girls in the house. Epic fail. Felt like a clod.


    Having resolved to skip an OW swim today, I ventured out for a pier to pier to pier run of 3.5129 miles. I wore my running shoes b/c it was not a super low tide. It was way too hot. If I had a brain in my head, I would've run barefoot and in my swimsuit so that I could have taken a dip half way through.

    I may go the Y later today, if I feel like it. Mr. Fort and I are going to a tri store later today as well. I'm hoping they have suits. I just killed one of my speedo endurance suits after 2+ years. The elastic just gave out. Mr. Fort has become a complete bike addict. Yesterday, he went 75 miles up to speeds of 28 mph, getting used to his new aero bars. Today, he was doing intervals.

    Off to make a smoothie ...

    Edit: Didn't make it to the Y; didn't feel like it. Did a short swim in the ocean instead. It was quite rough this afternoon. Tried swimming against the current for the heck of it. No thanks.

    Updated August 4th, 2010 at 04:55 PM by The Fortress

    Swim Workouts , Running
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  10. 8/4 Workout

    Yeah, I am posting another boring workout. Chris made a valid point that you comment on important stuff in a blog post that you wouldn't in a private log.

    Also, I am obviously posting in the forums still because I have an addiction to nerdy swim talk and am a masochist.

    Warm up
    - 400 swim
    - 200 kick
    - 4x50 kick with fins on back
    - 8x50 drill swim 1-4 free, 5-8 back
    Main Set 1
    - 3x500 on 6:15*
    Main Set 2 (twice)
    - 100 ez
    - 2x50 fast (29,29,28,27)**
    Cool Down
    - 100 ez

    * This is on 1:15 base. I try to take the first one of any set easy and adjust, so I barely made the first one. #2 miscounted and did 450. #3 miscounted and did 550. I was not really happy with this set since I miscounted, I really have no idea how I did on the 1:15s.

    ** I am very happy with those fast 50s. That was a very good run for me and usually have a lot of trouble breaking 30s from a push.
  11. It's getting close now

    by , August 4th, 2010 at 10:09 AM (Mixing it up this year)
    Yes Nationals is almost here and I am ready to go. NOW!

    1000 Free as 200 swim/pull/swim/kick/swim
    500 Free w/fins every 3rd 25 fast
    200 Free easy
    10x50 from dive alt free/fly 15 meter breakouts then easy freE
    6x100@:15R Free w/bouy went 1:30, 1:30, 1:26, 1:24, 1:25, 1:24 EASY PACE
    200 Free EASY

    Totasl 3000 yards
  12. Shark Week

    by , August 3rd, 2010 at 07:22 PM (Adventures in Swimming)
    Coached the Sharks SCY

    Warm Up:

    300 SWIM
    100 KICK
    200 PULL

    SET 1
    1 X 50 25 STROKE DRILL / 25 SWIM :10 R
    1 X 75 25 STROKE DRILL / 50 SWIM :10 R
    1-3 ~ 50 SWIM IS FREE DESC

    3 X 300
    1) SWIM :30 R
    2) BROKEN :15 @ 150 :30 R
    3) BROKEN :10 @ EACH 100


    SET 3 REPEAT 3X al :15r
    1 X 25 KICK SPRINT
    1 X 75 SWIM EZ

    SET 4
    3 X 100
    1-2 HARD Rest :30
    3 GO FOR IT


    ?? X 50 EZ WARM DOWN

    I didn't swim today, I'm giving the knee a couple of days off.
    It's hard for me to get in the water and not give
    a good effort at least part of the time.
    I tend to forget that I'm injured.
    I swam 5 days last week, so I guess that makes up for it.
  13. LCM Sunday

    by , August 3rd, 2010 at 07:11 PM (Adventures in Swimming)
    Swam with the Sharks LCM

    Susan made up the workout (THANKS!!)

    4 x 200 Swim/IM/Pull/Swim

    4 x 50 IM Order :10r (or Free/Back/Breast/Free)

    10 x 100 even pace, we did them on 1:40

    200 IM, LEGAL FLY (I actually made it)

    I think we did some 50's kick
    and then warmed down.
    Plus putting in and taking out the lane lines.

    I'm beginning to like LCM
    Too bad we only have 4 workouts left before the pool closes.
  14. Tuesday

    by , August 3rd, 2010 at 06:42 PM (Swimming, Life, and Other Stuff!)
    It is staggeringly hot and humid here. Tomorrow is supposed to be the most oppressive day of the year.
    This morning I was greeted with thunderstorms during my daily yard work. I had a feeling it would be storming tonight at 5:30 so I swam solo today outdoors at the Monon Center. Here's the workout:

    **600 Freestyle swim, peppy
    **12 X 50 Drill/Swim on 1:00 (fist, pingpong, catch-up, f-drag, R-arm, L-arm X 2)
    **4 X 150 Free on 2:40
    **12 X 50 Kick on 1:00 (flutter/ dolfin back/ flutter/ back flutter)

    **4 X 100 Free on 1:45 (hard)
    **8 X 50 IMO X 2 on 1:10

    **300 Freestyle Swim w/ paddles and buoy
    **4 X 75 on 1:30 (IMO/50 Free)

    **200 Free swim moderate
    **4 X 50 Free on :50

    **200 Backstroke moderate
    **100 IM easy

    4,500 scm

    I am voting for Pizzaology tonight!
  15. Sarasota Y Sharks Masters 5:30 Workout: 08/04/10

    by , August 3rd, 2010 at 06:17 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper workout for LC Nationals

    WARM UP:
    8 X 100 1:50

    1 X 500
    Broken :15 at 250
    Fins optional
    Throw in some kicking

    1 X 50 moderate
    1 X 50 kick-no board
    1 X 50 moderate
    1 X 50 25 sprint/25 easy
    Four times through
    All 50's on 1:15

    6 X 25
    odd: sprint 20 from the blocks
    even: build to race finish

    optional: Block swim for time

    Relay exchanges

    800/1500 swimmers only:
    10 X 50 1:00
    odd; perfect stroke
    even: race pace

    WARM DOWN: 4 X 50 easy 1:00
    Swim Workouts
  16. Monday evening and Tuesday noon

    by , August 3rd, 2010 at 05:19 PM (A comfort swimmer's guide to easy swimming)
    August 3-4, 2010

    Monday evening, with Carrie

    1 x 400 Swim
    4 x 200 Pull/3:15 -work on Negative split
    (with paddles and buoy, 2:55 on all)

    Some fun things to swim:
    10 x 50
    2/55 build - 1/50 very strong
    2/55 build - 1/45faster
    2/55 build - 1/40 fastest
    1 easy
    (averaged 45 on builds, went 41-39-38 on the fast ones)

    1 x 600 Swim w/fins and paddles - holding constant pace
    4 x 150 50 kick - 50 drill - 50 swim of each stroke

    Warm down
    100 easy

    Total: 3000 meters

    Tuesday noon, solo

    Warm - up
    300 swim
    3 x 200 free/3:20 negative split and descend 1-3
    (Times were 3:05 on each.
    I think I negative split these but even though I increased the effort on each the time says I didn't descend)

    Main Set
    3 x 250 IM plus 50 free/4:45
    (went 4:20-4:20-4:30)
    3 x 150 Free/2:30
    (went 2:20-2:22-2:25)
    50 easy

    2 x 50/1:00 FAST
    (did backstroke, went 43 both times)
    50 easy

    1 x 200/ 15sr
    (went 4:30)
    4 x 50/5 sr
    (went 1:05 on these)

    Warm down
    100 easy

    Total: 2800 meters
  17. August 2

    by , August 3rd, 2010 at 03:10 PM (Elise's Fitness Fun)
    Still keeping in line with my lazy mode, hit the Y this afternoon and did a two mile walk on the treadmill. Had intended to run, but saw some folks I had not seen in quite a bit of time, so decided to slow it down on the treadmill so that I could talk to them.

    Later on, hit the swimming hole and did the following:

    200 easy

    10 x 89 (this is the distance as determined by a scope) Odds are free, evens were I.M. (Yes - a 89 yard I.M.).

    The laziness will continue for about two more weeks and then, it will be back to real working out. Have to say that my mind and body have loved the easy break.
  18. What a disappointment this morning

    by , August 3rd, 2010 at 07:29 AM (Mixing it up this year)
    I knew it was coming but I still kind of hoped it wouldn't. SHORT COURSE!!! One week too early for me. This seemed to happen this spring too. Oh well, I'll make due.

    10x100@1:45 Free as 50 Swim/50 drill mixed the drills up finger tip drag; fist; catch up; underwater recovery and 10kick then stroke
    500 50 Free kick w/fins every 3rd 25 Fast
    10x50 from dive alternate free/fly sprint first 15 meters then rest easy free
    3x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 kick/50 fast
    200 Free pull easy
    200 Free easy

    Total 3000 yards
  19. Sat/Sun/Mon

    by , August 2nd, 2010 at 11:10 PM (Swimming, Life, and Other Stuff!)
    Saturday I had a l-o-n-g day at Lakeside Invite. I started driving around 5:50 a.m. for an 8 a.m. warm-up for the mile. The bummer was the rest of the meet didn't restart till 1:30 p.m. It was hot, humid, the water was 87 and I just started feeling crappy and headachy; probably from sitting outside in the heat for so long. I had fun talking to some folks but have decided indoor meets are more to my liking! I ended up with 3,200 lcm. I did the 1500, 200 freestyles, 200 IM, 50 Fly, and 50 breast. I haven't practiced strokes since April so it was an adventure.

    Sunday was nirvana. Apparently the temp dropped down below 60 Saturday night and it stormed. We were greeted with much cooler water Sunday morning and I completed my best quality workout of the summer! It was 4,200 LCM (I am too lazy to type up the details tonight) The practice was followed with egg sandwiches, blueberry coffee cake, zucchini bread, and coffee on deck. I love Nasti swimming and most of all EATING!

    Today I swam at the Monon with my 23 year old daughter. This is her 2nd workout of the summer. She has been on a 5 year hiatus from swimming. She has verbally committed herself to swimming at least 2X per week! I am doing workouts with short reps and generous intervals hoping it all feels good for her. She hopped out at the end of the wo today and (for the second time) proclaimed "I feel like a million dollars!" I really hope she gets back in the swimming groove. She has a condition called Legg-Calves-Perthes which is avascular necrosis of the hip joint. (basically a dead, flat, jagged femur head that doesn't fit into the hip socket) The only fix left for her is a hip replacement. The ortho-surgeon told her to hold off on this for as long as possible so she walks around all day, every day in pain.
    Here is our beginner workout:

    **400 Free warm-up swim
    **6 X 50 drill/swim on 1:05
    **200 Backstroke
    **10 X 50 IMO on 1:10
    **8 X 25 Free (concentrate on 6 beat kick per arm cycle) on :40
    **200 IM Cool-down
    1,800 scy

    We are swimming again on Wednesday!
  20. P2P Redux, Monday, Aug. 2

    by , August 2nd, 2010 at 09:10 PM (The FAF AFAP Digest)
    Beach Swim/Run:

    It was a gorgeous day here in NC. About 85 degrees and sunny -- perfect beach day. After sleeping in, I headed to the beach. After a good bit of Stieg Larsson reading, I headed out for my "1.7" pier to pier swim and run. This time, I added some of what Jazz calls "burst" freestyle where I'd go fast for 15 meters or so. After all the interval work I do, and long rest interval work at that, being in the ocean and swimming virtually non-stop is quite odd. I still feel no inclination to go to the Y, though, so I'll stick to the ocean for another couple days. Perhaps tomorrow, I'll swim to the pier, take a break, and then swim back. IF the current isn't too bad. Today, it was fairly neutral and it wasn't as choppy.

    Looks like the was temps for the race I'm contemplating here in November is 60-low 70s.

    Almost done with "The Girl That Played With Fire," and then off to the next volume.


    Updated August 2nd, 2010 at 09:18 PM by The Fortress

    Swim Workouts