View RSS Feed

All Blog Entries

  1. 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
    Categories
    Uncategorized
  2. 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
    600/600

    SET 1
    REPEAT 6X
    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
    4-6 ~ 50 SWIM IS SPECIALTY: DESC
    750/1350

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

    900/2250

    SET 3 REPEAT 3X al :15r
    1 X 100 KICK SOLID EFFORT!!
    1 X 25 KICK SPRINT
    1 X 75 SWIM EZ
    600/2850

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

    300/3150


    WARM DOWN
    ?? 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.
    Categories
    Uncategorized
  3. 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.
    Categories
    Uncategorized
  4. 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!
    Categories
    Uncategorized
  5. 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

    LCM
    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
    Choice

    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
    Categories
    Swim Workouts
  6. 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
    SCM


    Monday evening, with Carrie

    Warmup
    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

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

    Warm down
    100 easy

    Total: 2800 meters
    Categories
    Uncategorized
  7. 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.
    Categories
    Uncategorized
  8. 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
    Categories
    Uncategorized
  9. 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!
    Categories
    Uncategorized
  10. 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. http://www.beach2battleship.com/course.cfm.

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


    Cheers!

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

    Categories
    Swim Workouts
  11. P2P Redux, Monday, Aug. 2

    by , August 2nd, 2010 at 09:10 PM (The FAF AFAP Digest)
    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.

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

    Cheers!
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters: 5:30 AM Workout 08/03/10

    by , August 2nd, 2010 at 04:43 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper workout for Summer Nationals
    LCM
    WARM UP:
    3 X 200 3:30
    2 X 100 1:45

    1 X 600
    Continuation of the WU
    Broken :15 at each 200
    Fins optional

    6 X 50 kick 1:15
    1 X 100 easy swim

    4 X 50 1:15
    Descend 1-4; #4 @ 100%

    6 X 25
    odd: blocks, great start and breakout sprint 20M
    even: build to race finish

    1 X 50 or 100
    From the blocks @ race pace

    WARM DOWN: 4 X 50 easy 1:00

    800/1500 swimmers only:
    12 X 50 1:00
    odd: perfect stroke
    even: race pace
    Categories
    Swim Workouts
  13. Mon Aug 2nd 2010

    by , August 2nd, 2010 at 12:30 PM (Ande's Swimming Blog)
    Mon Aug 2nd 2010

    lifted on Sun, did not swim

    UT swim center is closed till October

    Subscribe to Ande's Swimming Blog

    LCM
    Whitney Coached
    6:00 TO 7:30
    Austin GARRISON out door pool
    swam with tyler, chris, doug, nate, & paul
    dove in at 6:10ish

    WARM UP
    500 easy

    MAIN SET

    16 x 100 fr on 2:00
    supposed to descend best ave in rounds of 4
    ie 4 ave 1:17. 4 ave 1:16,
    I held 15's to 18's

    got 1:00 extra rest

    assigned 16 x 100 on 2:00

    16 x 50 fr on 2:00
    walked to other end on each then dove in when she said go
    ave 32's & 1's

    100 easy
    Categories
    Swim Workouts
  14. 8/2 Workout

    Last SCY season I swam my short rest sets on 1:20 base as the tightest interval that I could hold forever and this season I want to drop that to 1:15. The goal is to work on accomplishing this during August so that I can add back speed work before meets start up again in October.

    Today, luckily, was SCY, so I didn't spend the first 15 minutes putting lane lines in. This week is Sr's and next week is Jr's so it is likely that we are done with LCM until next year.

    Warm up
    - 300 swim, 200 kick, 300 back
    Transition (w/fins)
    - 4x50 stroke down, drill back
    - 4x150 flutter kick, back kick, free
    Main Set
    - 6x300 on 3:50 (7s - 2s rest)
    Cool down
    - 100 ez

    I didn't expect to make all the 300s on 3:50, but figured this was a perfect opportunity to start working toward 1:15s. Rest was reasonable at 5-7 seconds on each until the end when it was a little tight with only 2 seconds. After not doing a short rest set since early June, I am pretty happy.

    On the negative side, I felt sloppy, especially off the walls, during the 300s. My head was up looking for those oh so frequent walls, my flip turns were a little sloppy with my legs not staying perpendicular to the wall during the flip, not holding the best streamline decreasing my distance off the wall, and breathing off the wall. If I were to do the exact same set Wednesday, my focus would be on correcting these problems on the same interval instead of pushing a little faster. I imagine the end result would actually be swimming faster from those changes.

    Updated August 2nd, 2010 at 08:34 PM by qbrain

    Categories
    Uncategorized
  15. Last day of Long Course... Tomorrow SCY

    by , August 2nd, 2010 at 07:17 AM (Mixing it up this year)
    Luckly Friday I will get another chance at a LMC workout before Nationals.

    100,200,300,200,100@:15R Free
    5x100@2:00 Free kick w/fins #2&4 FAST others easy
    3x200@4:00 Back w/fins as 50 rt arm/50 lt arm/50 kick/50 FAST swim
    10x30 from dive alt fly/free
    200 Free w/bouy EASY

    total 2500 meters
    Categories
    Uncategorized
  16. Sunday, 8/1/10

    by , August 1st, 2010 at 05:24 PM (A comfort swimmer's guide to easy swimming)
    Elko Senior Games

    SCM
    Did the following in about an hour.

    Warmup
    500 mix of swim kick drill

    25 free - 15.63; 25 ez
    25 back - 19.34; 25 ez
    25 breast - 19.67; 25 ez
    25 fly - 16.47; 25 ez

    50 free - 34.56; 50 ez
    50 back - 39.56; 50 ez
    50 fly - 38.67; 50 ez

    100 free - 1:14.44; 50 ez
    100 back - 1:24.75; 50 ez
    100 IM - 1:33.03

    200 ez

    Total: 1600 meters
    Categories
    Uncategorized
  17. Pier to Pier, Sunday, Aug. 1

    by , August 1st, 2010 at 04:34 PM (The FAF AFAP Digest)
    Made it to the beach after a hectic day yesterday. It's rather cloudy today, but no matter -- the salt water, the sand, the ocean air ... aaaahhhh.

    I did my favorite ocean workout -- swimming from pier to pier and then running back on the beach. Pier to pier is 1.7 miles, and I definitely went more than that as the waves were choppy, the current was strong and, well, I can't swim straight. I used my gold metallic B70 OW goggles, which I love. I swam about 2/3 free and 1/3 breast. I like doing breast in the ocean because I can see where I'm going! To my dismay, Mr. Fort took my MF out of the car (which did only have a dead battery) when he was packing up, so I can't play with it in the ocean.

    And I'm done with SL swimming! Our Divisional Champs were yesterday. Mini Fort did surprisingly well. She's been on the Jazz Hands program (swim 1x a week and hit the gym 2-3x per week). She dropped 1.5 seconds off her 50 fly time. More anecdotal proof that actual swim workouts are not necessarily needed for 50 sprints.

    NYT Article on Amanda Beard:

    http://www.nytimes.com/2010/08/01/sp...20Beard&st=cse

    Was checking on the B2B website. It mentions that swim booties and neoprene caps are allowed. What on earth are "swim booties"?

    Updated August 1st, 2010 at 06:02 PM by The Fortress

    Categories
    Swim Workouts , Running
  18. Governors Island race report

    This morning I did the Governors Island swim. Governors Island is a small (172 acres) island in New York Harbor just a 5-minute ferry ride from the southern tip of Manhattan, and today’s race almost circumnavigated it (because of difficult tides/ferries coming and going/air vent for the Holland tunnel, we skip the northernmost tip of the island).



    Getting to the race start required checking in, getting a special 6:45 am ferry to the island, walking over to another dock on the island where we were to finish, checking our bags and getting chips, boarding another ferry, riding around the top of the island to the race start, jumping off the ferry, and lining up behind 2 buoys for an in-water start. There were 200+ folks in the race, so it took awhile for everyone to make it off the boat and to the race start, but there was beautiful scenery to look at while we waited. Finally everyone got into the water, they started us, and the race was on!

    During the first half of the race we swam down the western side of the island. There were great views of the Statue of Liberty and Ellis Island. Last year this part of the race had some significant chop and waves, but this year the water was pretty calm, and there seemed to be a slight helping current. As we rounded the the southern tip of the island, we could see the Verrazano Bridge in the distance. Going up the Buttermilk Channel, the only challenge is to be sure to stay away from the 3 piers. On the right is the Brooklyn waterfront—very industrial, with warehouses and big gantry cranes, which is kind of neat. The finish is right before the Holland Tunnel air vent (that little protrusion to the northeast at the top of the island), and it is easy to miss—you actually have to turn left and swim underneath a gangway, before you can see the exit ladder. Last year I overswam it and had to turn back; this year I did a better job sighting and swam right to it.

    I was with or near a group of about 7-8 swimmers during the last portion of the race, and worked really hard the last 300 meters or so trying to pull away from them. I got ahead of all but one guy (who obviously had the same idea as me about sprinting to the ladder!) and finished the race as the second woman overall. That surprised me, since there were plenty of women in the field who are better distance pool swimmers than me, but open-water races can be unpredictable that way. (And just for the record, I’m thinking of myself as the women’s masters champ this year, since the first place woman was just 15!) Overall, this year's race probably had more favorable currents and conditions than last year's--my time was 42:04, compared with 48:06 in 2009. I'm guessing a maximum of 30 seconds of that difference came from swimming the race better.

    The highlight of the day was catching up with a number of my open water buddies whom I haven’t seen all summer. I would have stayed out on Governors Island longer and enjoyed the hammocks post-race, but thunderstorms were threatening. (I did get some hammock time yesterday, when I went out to scout out the race course and when the weather was gorgeous). Chaos was there and won his age group, and I was happy to get to chat with him a bit afterwards. He was on Sharpie duty during race check-in, and incorporated a smiley face into my race number which obviously brought me luck.

    One interesting thing that they did during this race was to have a number of “Swim Angels” wearing different colored caps who were designated as helpers/calmers-down for anyone having anxiety or distress in the water. They basically just hung out in the water and made sure people were comfortable and happy, gave directional/sighting advice, etc. I think this is an idea borrowed from triathlons. They also had some volunteers on land doing the same thing before the race.

    Tomorrow we head off to Lake Placid for a few days, and I’ll get to swim in one of my all-time favorite swimming spots, Mirror Lake.


  19. Sarasota Y Sharks Masters: 5:30 AM Workout 08/02/10

    by , August 1st, 2010 at 08:15 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper workout for Summer Nationals, one week out.

    LCM
    WARM UP:
    4 X 150 2:45
    4 X 100 1:45

    6 X 50 kick 1:15

    8 X 50 choice 1:15
    1-4: perfect stroke
    5-8: descend, #8 @ 100%

    1 X 100 easy swim

    3 X 100 2:30
    Choice
    Swim all three at 85/90%

    800/1500 swimmers only: 12 X 50 1:00
    odd: perfect stroke
    even: race pace

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  20. 500 Saturday

    by , July 31st, 2010 at 06:43 PM (Adventures in Swimming)
    Coached the Sharks SCY

    But we only had 10 swimmers show up and since we had a guard,
    everyone insisted I swim. Who am I to argue?

    Warm Up: 500 DAY / TAKE YOUR PICK OF SETS AFTER # 2
    500 AS
    200 SWIM
    100 KICK
    200 SWIM

    SET 1
    20 X 25 5X K/DR/DR/SWIM
    IM ORDER, CHOICE ON ROUND 5 :05 R

    SET 2
    10 X 50 ODDS GLIDE/EVEN DESC :10 R

    SET 3
    5 X 100 EVEN PACE :15 R

    SET 4
    4 X 125 ODD STROKE/EVEN FREE 20: R

    SET 5
    2 X 250 BUILD BY 50 # 2 DROP 5 SEC :25 R

    SET 6
    1 X 500 PULL DPS

    SET 7
    2 X 250 BC 3/5 BY 50 :25 R

    SET 8
    5 X 100 1-3 EVEN PACE 4-5 DESC :20 R

    SET 9
    10 X 50 1-3 :45 / 4-6 :50 / 8-9 :55 / 10 ??

    5000 IF YOU DO THEM ALL

    Had one swimmer do 12 set's (OUCH!!)
    I made 4000 after getting everyone else started.
    Felt good today. I'm glad I got to swim.
    Categories
    Uncategorized