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  1. Still somewhat sluggish today

    by , September 16th, 2009 at 07:35 AM (Mixing it up this year)
    Felt slow and sluggish today, too much stress lately need something fun.

    1000 Free as 5x200 swim/pull/swim/kick/swim
    5x50@1:05 Free right arm only w/paddle
    5x50@1:05 Free left arm only w/paddle
    8x25@:45 Free kick #3&6 Sprint went 27, 26
    5x50@:55 Free w/paddle on right 4 kicks on paddle hand
    5x50@:55 Free w/paddle on left 4 kicks on paddle hand
    8x25@:45 Free kick evens sprint went 27, 27, 26, 25
    200 Back w/paddles & board
    200 Free EZ
    200 Free alternate drill/swim

    Total 3000 yards
  2. lead then followed

    by , September 16th, 2009 at 05:20 AM (Swim like an Orca, but faster !)
    AQUM - coach Janine

    Warm 200FR, 50K, 200FR, 50 fly kick
    10x100 1:30 (Did 9, all EZ holding 1:20/21)
    4x300 IM done as;
    75 Fly,75 Back,75 BR,75 FR on 1:30
    150 cool down

    I lost count on the 10x100's, honestly, I was doing them as easy as I could without losing speed and just trying to hold 1:20 I could have gone faster, but I needed to focus on torque and feel. I lead the lane on the FR, but followed in the 75's, as my BK and BR are still developing.
    Last week I did a lot of fly, every day there was at least 300+ of fly swim... My coach is getting me to breath earlier on fly and its causing me to inhale a lot of water; since my face is breaking out of the water sooner, I'm trying to take the breath as water is still draining. Yet its faster and I seem to reach the wall quicker.....Also I realized its not so easy to try to change from one in/one out to one in/ two out pattern. I just want to get a little more air so I can eventually complete like a 2x100 fly . I certainly like the feeling when I give my lane "mates" a good head start and I still catch them on fly, only to lose the edge on BK and BR ...Still, I let the little things break me out of the full cycle of the fly and drop into a one arm fly, like possible arm collision, feet suddenly appearing in front of me, arms falling off , getting arm caught in the lane line, having to cough up excess water...
    Swim Workouts
  3. Meet Entries

    by , September 15th, 2009 at 09:39 PM (The FAF AFAP Digest)
    Fall Ball & Sprint Classic:

    Remembered to enter the Fall Ball online tonight at the last minute. I wasn't crazy about the order of events, and there are no stroke 50s or 100 IM. I entered:

    200 back
    100 back
    100 free
    200 IM

    I won't swim both the 100 free and 200 IM. I'll just see what I feel like swimming once I'm there. The 200 IM I swam last year was the most painful thing ever, so it will probably be the 100 free (if I'm not gassed after the backstroke events). There are unofficial stroke relays there as well that sound pretty fun. Haven't done one of those since I was a kid.

    I think for the Sprint Classic I'm going to swim the four 50s and the four 25s. I'd like to swim the 100 fly before the end of the year, but I swam that last year at the Classic and I have a yen to do the quad 50s. The 100 fly is right between the 50 back and 50 breast.


    The procedure went fine today. No ulcers. I was a little foolish to think I was going to work out today though ... I took a 3 hour nap instead and was kinda groggy the rest of the day. Back at it tomorrow.


    Anyone ever tried this recovery drink?

    Updated September 16th, 2009 at 09:55 AM by The Fortress

    Masters Swim Meets / Events
  4. Sarasota Y Sharks Masters 5:30 Workout -9/19/09 -SCY

    by , September 15th, 2009 at 03:36 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Coach Pepe has a special workout for Saturday morning. You'll need to show up to find out what it is
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 Workout -9/18/09 -SCY

    by , September 15th, 2009 at 03:33 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    4 X 150 free 2:30
    4 X 150 50 free/50 stroke/50 free 2:45
    4 X 150 kick 3:15

    4 X 200 pull(free) 3:00
    4 X 200 IM 3:30

    8 X 50 build to fast 1:10
    8 X 25 sprint :40
    8 X 50 25 underwater/25 fast 1:15
    All choice. Take a short break after the 25's.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 Workout -9/17/09 -SCY

    by , September 15th, 2009 at 03:25 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    4 X 100 1:45
    4 X 100 1:40
    4 X 100 1:30

    1 X 200 kick 4:30
    2 X 100 kick 2:15
    8 X 25 kick fast NB :40

    4 X 50 fly 1:10
    1 X 100 easy free 2:00
    4 X 50 back 1:00
    1 X 100 easy free 2:00
    4 X 50 breast 1:10
    1 X 100 easy free -

    2 X 100 moderate 1:45
    1 X 100 Free @100% 2:15
    Swim the set 5 times.

    12 X 25 :40
    20 sprint/no breath

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 Workout -9/16/09 -SCY

    by , September 15th, 2009 at 03:19 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    I will be leaving for USMS convention tomorrow so I will go ahead and post workouts through Saturday.


    WARM UP:
    1 X 100 1:45
    2 X 150 2:15
    3 X 200 3:00
    1 X 400 -

    2 X 100 kick 2:10
    6 X 25 kick fast NB :40
    2 X 50 kick 1:10
    6 X 25 kick fast NB :40

    1 X 50 easy 1:00
    1 X 50 build 1:00
    1 X 50 fast 1:15
    4 X 25 fast :30
    Swim it 4 times. Short break between rounds.

    4 X 50 easy 1:00

    2 X 100 moderate 1:50
    1 X 100 @ 100% 3:00
    Swim the set 4 times. On the fast 100's, 1 of each stroke IM order.

    WARM DOWN: 4 X 50 easy 1:00


    Updated September 15th, 2009 at 03:28 PM by RickMile

    Swim Workouts
  8. Day 30

    Funny how life is has taken me almost 3 months to get 30 days of training... I just thank God today for my ability to even do it ...since I know there are people out there that can't...

    10x50 FR@1:00
    50 Easy
    5x100 FR Pull@1:45
    50 Easy

    8x50 FL@1:30 Swim down/Drill back w/fins

    200 Easy

    1700 SCY Indoors Solo
  9. Thoughts and hopefully a workout plan ...

    We don't have practice this week. It's our "week off". This has allowed me to get more sleep but also to be lazy. I've been really irritable this week I'm thinking it's because I haven't been swimming. I've also been more tired during the day, I think because of lack of lack of exercise. Since last Thursday I've worked out once. UGH!!!

    I'd love to get a run in today but I've got two appointments after school and a bunch of running around to do to get ready for convention tomorrow. So if I did get a run in it'd be at 9:30 and without dinner so ... I'm PLANNING on getting up early and going. Maybe I'll be both more awake and less cranky if I do.

    As for during convention I have no workouts planned. We shall see.

    End rant/whining/
  10. Tuesday morning

    by , September 15th, 2009 at 12:51 PM (A comfort swimmer's guide to easy swimming)

    Finally, for the first time in two weeks I managed to crawl out of bed at 5:00 am and make it to the pool at 6: when they open. It's too dark out now to swim in the outdoor pool as it is very poorly lit. So I swam inside this morning. Blech!!! the indoor pool is way too warm!

    SCY, solo

    100 swim free
    200 swim back
    300 swim IM
    400 IM drill
    500 pull free breathe 3/5 by 50
    (I made it through 400 holding the pattern. Then had to sneak in an extra breath coming off the walls)
    4 x 100 swim back on 1:50 descend 1-4 to about 80%
    (not much descend here, went 1:32->1:28)
    4 x 75 kick back with fins with 15 sec. rest & 8-10 SDK off each wall.
    (about 1:10 on these with zoomers.)
    4 x 50 choice on 1:00, evens fast
    (did IM order fly-:40, back-:39, breast-:52, free-:37)

    swim down 12 x 25 on :30 free, make interval, keep the stroke smooth

    Total: 2700 yards
  11. Catching up

    by , September 15th, 2009 at 12:44 PM (A comfort swimmer's guide to easy swimming)
    Monday, 9/14/09

    Again I slept in so I didn't get to swim until after work. It was a good workout and I enjoyed being outside.

    SCM, solo

    300 swim free
    300 IM drill
    kick with fins: 8 x 25 on :45, 10 fly kicks underwater on side, kick the rest of the way fly on your back
    (:45 I was making about 1/2 length, 15 kicks before surfacing did these at about 22 sec.)
    100 easy
    swim 3 x 100 on 2:00 smooth: odds all free, #2 IM
    (went 1:26-1:36-1:26)

    kick, no fins; 8 x 25 on 1:00: 10 fly kicks underwater on side, kick the rest of the way fly on your back
    (kept the interval and # of kicks did these in just under 30)
    100 easy

    swim 3 x 100 on 2:00 smooth: odds IM, #2 free
    (went 1:37-1:29-1:39)

    pull 6 x 50 on :55 breathe every 5; make the interval and the breathing pattern
    (ave. 45 on these, made the breathing on all)
    300 easy swim down
    Total: 2400 meters
  12. Tuesday Sep 15th, 2009

    by , September 15th, 2009 at 11:34 AM (Ande's Swimming Blog)
    Tuesday Sep 15th, 2009

    Today was one of those days where I just didn't feel warmed up and couldn't do times I usually hold, soon I'll shift to speed and strength training.

    Training for the:
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach[/B]

    79 Days to go


    6:30 - 8:00
    Whitney coached
    UT Swim Center
    dove in on time
    Swam with Jon & Larry
    beside Tyler, Todd, Marcio, Nate, & Mike V
    had to get out at 7:30 today to make an 8:00 meeting

    300 fr
    100 fl drill
    200 fr
    100 bk drill
    100 k
    100 br drill

    Main Set

    3 x 300 fr desc on 4:00

    4 x 75 fl done 50 drill 25 fast

    3 x 200 desc on 2:40

    4 x 75 bk 50 drill 50 fast

    3 x 100 desc on 1:20

    4 x 75 br 50 drill 50 fast


    looking for a couple SCM Meets in Nov or Dec?


    1) a yet to be named SCM meet in San Antonio

    2) SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009
    Swim Workouts
  13. Beaten down attempt at sprints

    by , September 15th, 2009 at 07:26 AM (Mixing it up this year)
    Just felt slow and sluggish today, I think yesterday really took alot out of me and my muscles.

    10x100@2:00 Free 1/2pull/1/2kick
    8x25@:45 Fly kick w/fins streamline
    8x25@:45 Breast pull left fins on to get the wave motion going good felt good too
    200 Fly kick w/fins
    200 Free kick w/fins
    200 Breast pull w/fins
    10x50 from block sprint 20 yards then cruise seemed ok but not much energy available 2 really bad starts I call them thigh slappers! OUCH!
    500 Free every 3rd 25 Back

    Total 3000 yards

    Did about 400 yards with the kids tonight. Not really in the mood to swim again tonight.

    Updated September 15th, 2009 at 08:45 PM by Donna

  14. Damn the wind!

    Still no good news here for those of us waiting.
    Over dinner last night, I made the commitment. Terry and I booked Mike and Lance Oram for 2011 solos. Additionally, I booked a 2010 slot (one of the last 2 #3's) with Paul Foreman for the aug 29th - sept 6th tide. This season has had its share bad weather... there is a rush to rebook pilots and prime (#1) spots are quickly taken.

    Still, we continue to swim every day... yesterday a seal joined us in the harbor to play a couple of rounds of peek-a-boo.

    After today's swim, I have a meeting with Paul Foreman.... to exchange some sterling and get my name in his book for next year.
  15. Swiped Patrick's Workout, Monday, Sept. 14

    by , September 14th, 2009 at 09:51 PM (The FAF AFAP Digest)
    I stole and modified one of Patrick's recent workouts today:


    700 variety warm up

    8 x 25 UW shooters @ :30

    50 EZ

    Main set:

    This was intended to be a quality IM set where the IMs were fast. Since I am ramping down the intensity some this week, I did the IMs @ about 80%. (Since I almost never do IMs this is hard to judge, however.) Oddly, the 100 IM hurt worse than the other two. The IMs were the only things I swam with fins b/c of fly. My breast pull feel better now that I've been really trying to squeeze my elbows together.

    5 x 200 free (aerobic) @ 2:50
    50 EZ
    100 IM fast (went 1:05)
    100 EZ
    50 SDK on back fast
    50 EZ

    5 x 100 back (aerobic) @ 1:30
    50 EZ
    200 IM fast (2:24)
    100 EZ
    50 flutter kick w/board fast
    50 EZ

    5 x 50 dolphin kick w/board (aerobic) @ :50
    50 EZ
    400 IM fast (4:59)
    100 EZ
    50 SDK on back fast w/fins (23 mid)

    200 EZ

    Total: 4300



    Yes, I swam a 400 IM! lol First one in forever. I can't believe I used to regularly swim this vomity event as an age grouper. I even had my college record in it for awhile. It was not at an elite swimming college obviously.

    I was a bit tired today. I think I have some accumulated fatigue from 3 weeks of hard training. Not going to do any doubles this week and ramp down the intensity some. Hoping to lift tomorrow -- I'll see how I feel after the procedure tomorrow am. Going to lay off the legs this week.

    Cool drill/plyo:

    I took my lil lil Fort to her first USS swim practice today. I was shocked she wanted to swim USS b/c she didn't like swimming much until this summer. Anyway, while her little group was stretching, I watched the seniors for a bit. They did a neat drill/dryland where they did streamline jumps on deck, plyo-jumped feet first into the pool, jump squated off the bottom of the pool, did a dolphin dive and SDK'd UW to the other end. Looked fun! I'm definitely going to do that to spice up a workout. Maybe next week.


    I posted the Savageman swim to response to one of Rob's comments. [ame=""]YouTube - SavageMan Triathlon Half Swim Course[/ame]

    It's kind of odd ... it looks like it almost goes up on the beach halfway through. I can't imagine they're going to make us climb out of the water?

    Originally, relays were assigned to the first wave, which I though was good. They've been moved to the second wave with the 25-29 year old men. Not so thrilled about that. Here is Jimby's advice:

    "These guys are all going to be sprinting at the outset. I say: rope a dope the jerks, let them thrash away, kick each other in the head, use up all their testosterone in underwater fisticuffs, and the other standard triathletic strategies.

    Start on the outside of the pack. It is not worth getting kicked on swum over or otherwise pummeled. They will exhaust themselves quickly, then you can tortoise-and-hare the mfkr's good. ...

    So this distance is 2112 yards, assuming you swim straight, which is almost impossible to do perfectly. Imagine you were racing this distance in a pool. Would it EVER make sense to go out really fast at the beginning? Personally, I don't think so. Once you get lactate, it's hard to get rid of the stuff. Again, let the brutes battle it ..."

    Updated September 15th, 2009 at 11:36 AM by The Fortress

    Swim Workouts
  16. Recovery run

    by , September 14th, 2009 at 06:12 PM (Elise's Fitness Fun)
    Took an easy 5 mile run in the neighborhood. Had planned to do 7, but a dog followed me for 1.5 miles, so I turned around and ran with it back to its house so it would not get lost.

    I live in an intesting area where six generations of farming families have lived and farmed, and where newcomers have built 6,000 to 10,000 square foot homes and have their kids driving Hummers around the neighborhood. Funny thing is that the country folk who live in modest homes of about 2,500 square feet and own mega acres probably have a net worth five times the amount of the folks that live in the 6,000 square foot houses. The country folk resent the real showy newcomers and show it by sticking to hard country ways. One of these ways is to not pin up dogs and let them chase after joggers who predominately live in the big houses. Jogging or running is not a thing country folks are into as they get more than enough exercise taking care of livestock and their land. So, any jogger is usually presumed to be a newcomer and to $#%@ with them. I feel kind of caught in the middle having lived out here before the newcomers started coming in and building the big homes. On the one hand, I love living out in the country, but on the other, I wish these country folks would keep their dogs pinned up!

    Back to the run, ran very slow and even walked a few times so as to keep the HR below 150. Still hot and humid. Temps were 80 degrees with 70% humidity. Summer just seems to be hanging on! In reality, we have six months of summer, one month of fall, four months of winter, and one month of spring. I'm just trying to hold on long enough for fall to get here which is usually sometime in October.
  17. Swimming Meeted Out

    by , September 14th, 2009 at 04:21 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    This has been one of those days wherein sluggishness, Aleve, exertional headache, overdue library fines, sleep inertia, nausea, political dopamine triggered by hatefests on the left and right, poor swimming performances recalled in tranquility, generic Tylenol, self-disgust, dyspepsia, pricklings of anxiety, eye floaters that include a fresh crop of red blood cell b-b's, isolation, neuralgia, stirrings of desire, premonitions of disaster, sneezing, boredom, impossible to resolve ultimati, and a thousand and one other petty somatic sensations and borderline neurotic tendencies have conspired to make me wonder if I should have just taken more soporifics upon first stirring this a.m. and written the whole business off as a mistake to let the conscious mind even briefly surface and skitter about, looking for some vague raison d'etre that does not for the moment exist.

    (We have all been here, I am sure!)

    But surface the quasi-conscious mind has, breeching the barrier between bad dreams and their awake counterparts, and I am hoping to make it till practice has the chance, at least, to bludgeon me into a better frame of mind and set me up for a repeat.

    The silver medalist Bill has included plenty of hypoxic set in tonight's workout, and surely depriving the brain of oxygen can only help!

    I understand that methamphetamines are fairly addictive to those with weak temperatments, but I am fairly confident that I do not fall into this category.

    Oh, to be artificially awake once more before the Great Resting Reward takes over completely!

    Fully, vibrantly, utterly awake and on the edge of my seat tingling with excitement and anticipation!

    Who among you has spent your own desultory Monday free of craving exactly this?

    Yesterday, we had our first meet of the Allegheny Mountain YMCA Masters Swimming Association season , for whom the impresario and meet director was the inimitable Mermaid at her "home" pool of the Bairyl Family YMCA in the Wexford, PA area, former temporary home of one Christina Aguilera .

    Unlike another AMYMSA swimming venue, the Meadville YMCA, where it is at least possible that the waters in which we race were once shared by Meadville's celebrity vixen, Sharon Stone

    there is no possibility whatsoever that Christina Aguilera's body has graced the Bairyl Family YMCA pool, because by the time this was built, she was long long long gone from our hickish region.

    In any event, my times in yesterday's meet were terrible, this despite wearing a B70 in the hopes of getting a little tiny bit more life out of it before my times get even more terrible, and the illusion of youthfulness is ripped asunder forever!

    100 free 54.07 pretty much says it all, though it is conceivable that swimming a 50 relay less than 5 minutes before my heat of the 100 could have slowed me a bit.


    To the list of weasely emotions that begins today's blog, let me just add one more: the weirdly disconsolate sense of self-castigation that we whiners and excuse-makers actually DO feel on some level of our alleged souls, though the fact that we whine and make excuses in the first place suggests that this weirdly disconsolate sense of self-castigation is certainly not enough to make us change our ways.

  18. Sarasota Y Sharks Masters 5:30 Workout -9/15/09 -SCY

    by , September 14th, 2009 at 02:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    1 X 100 1:45
    1 X 200 3:30
    1 X 300 4:30
    1 X 200 3:00
    1 X 100 -

    4 X 100 kick 2:10
    6 X 50 kick 1:10
    8 X 25 kick*fast,no board* :40

    8 X 50*2 of each* 1:05
    4 X 100 IM 1:45
    2 X 200 IM 3:30

    1 X 500 free 7:30 6:40
    5 X 100 free 1:30 1:20
    Swim the set twice.
    Round 1 intervals left, round 2 right
    No break.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  19. Day 29

    10x50 FR@1:00

    10x50 Kick w/fins@1:00 Alt FL & FR
    100 Easy

    10x50 FR@1:00 Descend
    1-5 Swim :45, :43, :41, :38, :36
    6-10 Fins :40, :38, :36, :30, :25

    200 Easy

    1800 SCY Indoors Solo
  20. Monday Sep 14th, 2009

    by , September 14th, 2009 at 12:45 PM (Ande's Swimming Blog)
    Monday Sep 14th, 2009

    Lifted weights yesterday
    did not swim

    Made my Long Beach hotel reservations today

    bought my air ticket for Long Beach last week Tyler, Todd, & Mike V did too.
    Hope more Longhorn Masters Swimmers join us. It's a fun meet.
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach

    Flying out Thursday & home Monday

    80 Days to go


    6:30 - 8:00
    Whitney coached
    UT Swim Center
    dove in on time
    Swam with Nate
    beside Tyler, Larry, Marcio, Paul, Todd &
    Max who had a bike wreck a week ago, had a massive bruise on his left leg from below his knee to above his hip

    3 x 100
    400 IM done 25 k 25 ra 25 la 25 sw
    3 x 100

    Main Set

    80 x 50 done in 8 groups of 10 50's
    1) 4 on 35 1 on 1:00
    2) assigned kick with fins on 45 DID: k no fins
    3) assigned: swim with fins 4 fast 1 easy
    4) 4 on tough interval 1 easy
    5) pull 4 on 35 1 on 1:00
    6) can't recall
    7) 25 easy 25 fast
    8) can't recall
    9) on tough interval went 5:27
    10) IM

    25 SDK
    whitney timed
    went 10.7


    looking for a couple SCM Meets in Nov or Dec?


    1) a yet to be named SCM meet in San Antonio

    2) SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009

    Updated September 14th, 2009 at 07:51 PM by ande

    Swim Workouts