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  1. Sarasota Y Sharks Masters 5:30 AM Workout -10/27/10

    by , October 27th, 2010 at 04:44 PM (Sarasota Y Sharks Masters GOLD Workout)
    We have done a lot of fast/hard swimming this week. Today we will go a bit easier.

    WARM UP:
    2 X 250 4:00
    3 X 150 2:15
    6 X 50 descend 1-3/4-6 :50

    5 X 200 4:00
    100 swim/100 kick

    8 X 100 1:50
    Pull freestyle or swim IM

    10 X 25
    odd: build to race finish
    even: from the blocks/sprint 25

    1 X 400 choice
    Focus on great turns
    1500 swimmers:
    16 X 50 1:00
    odd: perfect stroke/easy
    even: race pace

    WARM DOWN: 4 X 50 easy 1:00
    Swim Workouts
  2. Wednesday, 10/27/10

    by , October 27th, 2010 at 04:24 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    500 Choice
    (did half free & half back)
    12 x 25/30 ds 4 Choice
    (did 1-4 fly, 5-8 back, 9-12 free)

    7 x 100
    1-4 build /2:20
    (did these on my back went 1:45Ī for all)
    5-7 desc/2:10
    (Flutter w/board, went 1:48-1:46-1:45)

    Main Set
    1 x 100 smooth Drill/2:00
    (free w/fists - 1:28)
    3 x 50 Swim/45 strong
    (free - 36-38-39)
    1 x 100 smooth Drill/2:00
    (back w/fist - 1:38)
    3 x 50 Swim/55 strong
    (back - 40-41-41)
    1 x 100 smooth Drill/2:00
    (free w/fist - 1:29)
    3 x 50 Swim/1:05 Strong
    (free - 35-36-34)
    1 x 100 smooth Drill/2:00
    back w/fist - 1:35)
    3 x 50 Swim/1:15 strong
    (back - 40-39-38)

    Free Pull
    4 x 200 Free Pull/3:30 - 1 build - 3 ds
    (did 1-3 w/paddles & buoy, went 2:38, 2:35, 2:30, #4 w/buoy only, went 2:40)

    Cool down:
    100 easy free and back

    Total: 3400 yards
  3. Oct. 27

    by , October 27th, 2010 at 12:34 PM (Keepin Track 2010)
    200 free drills
    4x50 kick fr w/board

    4x 4x50 @ 60
    Sets as follows (left arm only; right arm only; 25left-25right; 25 swim) all desc 1-4
    50 ez

    200 kick wfins
    100 drill fr

    3x 4x50 str swim @ 50
    R:30 betw sets

    100 WD
  4. Wed Oct 27th 2010

    by , October 27th, 2010 at 11:39 AM (Ande's Swimming Blog)
    Wed Oct 27th 2010

    Subscribe to Ande's Swimming Blog

    wrote a new [ame=""]SFF tip[/ame]

    whitney Coached
    7:30 to 9:00 dove in 7:39ish
    UT Swim Center div well
    with mike & amy
    beside chris tyler max & marcio

    3 x 200 fr 100 IM

    800 fr IM

    assigned 800 fr IM
    did 8 x 50

    4 x 50 fl bk
    3 x 50 bk br
    2 x 50 br fr
    1 x 50 fr

    assigned 500 fr
    did 5 x 50 fr with 6 SDKs off each wall

    10 x 50
    odds 50 fast on 1:00
    evens 50 fr easy
    went 26 fl, 27 bk 33 br

    skipped 500 fr
    Swim Workouts
  5. 10/27 Practice

    by , October 27th, 2010 at 11:33 AM (Random Nonsense)
    Warm up
    - 200 swim
    - 150 drill/swim/drill
    - 200 kick w/fins
    - 150 drill/swim/drill
    - 4x150 odd free, even back/breast/free on :20 rest
    Main Set
    - 400 swim
    - 5x150 on 2:00 just make
    - 400 swim
    - 5x150 on 2:00 just make
    Cool down
    - 200 back ez

    Easy aerobic <yawn>. I would have been happy with this next week, but this seems a waste 2 days before a meet. I was just too dumb at 4:50 to come up with my own sets.
  6. Did I wake up and swim?

    by , October 27th, 2010 at 07:29 AM (Mixing it up this year)
    Yes I did but did I swim anything worth writing about? Not really. Felt like I just could not move in the water, just a slow sluggish floater.

    10x100@2:00 Free 1/2pull 1/2kick w/board this was actually not bad holding between 1:47 and 1:50 my saving grace of practice
    500 Free kick w/fins
    5x200@3:30 pull w/paddles as 100fr/100bk could not get moving on these today was hovering around 3 minutes on all of them
    500 Free broken 1,2,3,4,1,2,3,1,2,1

    Total 3000 yards
  7. Drylands + Swim, Tues., Oct. 26

    by , October 26th, 2010 at 05:22 PM (The FAF AFAP Digest)

    broomstick twists, 25
    windshield wipers, 2 x 25
    flutter kicks in streamline on back on bosu, 2 x 50
    skull crushers, 50 x 1 x 10, 60 x 1 x 10
    goblet squats, 60 x 2 x 15
    iso lateral hi row, some singles, 160 x 1 x 5, 180 x 1 x 5, 200 x 2 x 5
    knee tuck jumps, 10
    med ball floor slams, 2 x 10
    rock star jumps, 10
    box jumps, 10
    elevated push ups, 2 x 10
    power wheel roll outs, 25


    yoga and stretching for 25 minutes


    Just did a basic aerobic workout:

    Warm up:

    750 various

    Main Sets:

    10 x 50 @ 1:00
    odds = single arm fly
    evens = breast pull w/buoy

    10 x 50, hypoxic w/fins @ 1:00
    done as 25 UW shooter on back + open turn + 25 free no breather or 1 breather (5 each)

    10 x 100 kick w/fins @ 1:30
    odds = backstroke kick
    evens = dolphin kick w/board

    100 EZ

    Total: 2850



    Still not back to normal, but not coughing during the night seems to have a salutary effect on my daytime energy levels. So I made it to both the gym and the pool today. Need to check my workout file to identify some good workouts for the rest of the week. I also need to decide on meets soon to focus my training somewhat. With Mini Fort not swimming USAS, those meets aren't nearly as appealing to me.

    Article on P90X:

    Updated October 26th, 2010 at 07:43 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts , Yoga
  8. Sarasota Y Sharks Masters 5:30 AM workout 10/27/10

    by , October 26th, 2010 at 05:13 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 200 3:15
    5 X 100 1:30
    6 X 50 descend 1-3/4-6 :50

    12 X 25 :30

    3 X 100 kick 2:10
    6 X 50 kick 1:00

    1 X 100 easy swim

    2 x 25 build to fast :45
    1 X 50 @ 100% 1:00
    1 X 50 easy 1:00
    4 X 25 build to fast :45
    1 X 100 @ 100% 2:00
    1 X 50 easy 1:00
    8 X 25 build to fast :45
    1 X 200 fast -
    1 X 100 easy -

    20 X 25 :40
    Sprint 20 yards/no breath
    Break 1 minute after 10.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  9. Tuesday, 10/26/10

    by , October 26th, 2010 at 04:36 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm - up
    With Fins:
    300 Swim - 200 IM Drill - 100 Kick
    (Back and free on the 300, did 1 arm drill for fly-back-free, breast-pull w/dolphin)
    No Fins:
    4 x 50/:50 build
    (free-was going 36-37)
    4 x 50/1:00 - 15 fast - 20 easy - 15 fast
    (back-was going 42-43)

    Main Set
    4 x 100/2:00 25 kick/25 drill/50 swim IMO
    (fly-1:30, back-1:36, breast-1:55, free-1:30)
    1 x 500 Swim Free with snorkel, fins and paddles, holding STRONG, consistent pace
    (snorkel was leaking bad so took it off after 150. not sure of time maybe 6:30)
    4 x 100 Swim Free/2:00 very strong pace
    (went 1:17, 1:15, 1:15, 1:15)

    swam easy 100 free

    Second Set
    Two Sets of:
    100 Back - Negative split (90% - 95%)
    (went 1:17, 1:18)
    100 (25 easy/25 kick/25 build/25 easy)

    Cool down
    100 easy free and back

    Total: 2900 yards

    Updated October 26th, 2010 at 05:47 PM by poolraat

  10. My fly is soo.. Weak!

    200 CHOICE

    300 MIX UP

    350 IM (50FL,125BK,125BR,50) W/15
    3 X 100 FR W/10
    400 IM (75FL.125BK,125BR,75FR) W/15
    400 FR
    450 IM (100FL,125BK,125BR,100FR) W/15
    5 X 100 FR W/10
    500 IM (100FL,150BK,150BR,100FR) W/15
    600 FR PULL

    200 W/D

    Main set at about 80%

    I am sure that it didn't look pretty from the pool deck but I felt good throughout this set.

    I really need to work on my fly and breast. My conditioning is coming along but I use so much energy during the fly that the rest of my IM really suffers.

    I think I have some untapped IM talent within this old IMer wannabe body.

  11. Still pretty scary

    This morning I swam up at Riverbank with a swim buddy who is a fast distance freestyler. I adapted her monster main set to slightly less monstrous proportions for myself. Hereís what I did:

    800 lcm warmup

    500 FR, 400 IM
    400 FR, 300 IM, 400 FR
    300 FR, 200 IM, 300 FR
    200 FR, 100 IM, 200 FR

    600 warmdown/play

    The swims in each line were on the same interval, so I got more rest on the IMs as we went down the ladder. I worked the FRs, and did the IMs as easy as the interval allowed. I was getting pretty draggy by the end, even with the extra restóat 3300m, this was a longer set than Iím accustomed to doing. But it was a good basic endurance workout, which is what I was looking for today, and it was definitely nice to have someone to swim it with.

    It was warm enough after the workout to go out to my favorite stretching place behind the pool, overlooking the Hudson. I had a nice long stretching session, which my legs especially needed after ballet class last night. I hadnít been to class in a while. It was a joy to be back at the barre, and Iím determined to make it a regular part of my week for the rest of the fall.
  12. Tue Oct 26th 2010

    by , October 26th, 2010 at 10:38 AM (Ande's Swimming Blog)
    Tue Oct 26th 2010

    Subscribe to Ande's Swimming Blog

    whitney Coached
    6:30 to 8:00 dove in 7:30ish
    UT Swim Center div well
    with mike & tenielle
    beside larry james paul jon tyler chris doug



    missed most of the main set

    4 x 25 fl on 25 did free
    6 x 25 bk on 25
    8 x 25 br on 25
    10 x 25 fr on 25

    100 k easy

    10 x 25 fl
    8 x 25 bk
    6 x 25 br
    4 x 25 fr

    100 easy

    Updated October 28th, 2010 at 10:49 AM by ande

  13. Mon Oct 25th 2010

    by , October 26th, 2010 at 10:33 AM (Ande's Swimming Blog)
    Mon Oct 25th 2010

    Subscribe to Ande's Swimming Blog

    whitney Coached
    noon to 1:15
    UT Swim Center div well
    with amy beside
    larry james jon tyler james tenielle & chris



    3 x 300 on 4:00
    done 75 fr 25 fl desc

    400 k

    3 x 300 on 4:00
    done 75 fr 25 bk

    400 k

    3 x 300 on 4:15
    done 75 fr 25 br

    4 x 25 no breath
    Swim Workouts
  14. Finally SLEEP!!!! Only coughed for an hour

    by , October 26th, 2010 at 07:29 AM (Mixing it up this year)
    Wonderful sleep, finally got about 4-5 hours of non coughing sleep! Don't get me wrong during the day and this morning I am still hacking up a lung but to finally get sleep....

    Had a great workout too.

    100, 200, 100, 200, 100, 200, 100 Free 100's on 1:45 200's on 3:30
    500 free kick w/fins moderate every 3rd 25 fast
    10x50@1:00 fly w/fins 25 skull drill/25 kick on back
    5x200@3:30 fly w/fins 50 rt arm/50 lt arm/50 kick/50 sprint went 2:55, 2:50, 2:50, 2:47, 2:44 caught my time on the last 50 at :34 this just felt awesome
    5x100@1:30 Free w/paddle & bouy (drop equiptment on last one)

    Total 3500 yards
  15. Yoga + Meet Results, Oct. 25

    by , October 25th, 2010 at 08:49 PM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes:

    Made it to my first bikram yoga class in many months. It felt like the thing to do today, as I was tired and not all that interested in the pool. I felt pretty flexy, but my balance was more suspect than usual. I'll probably squeeze an aerobic workout in tomorrow between the scintillating tasks of getting my kitty spayed and having a bone density scan.



    Still feeling pretty psyched about the meet results. I feel somewhat more motivated to compete than I did before in my malaise. This led to two thoughts. One, I'm really hoping we have the Last Chance meet again in December to possibly obviate the need to travel to Boston (though I haven't ruled it out as I love SCM). Second, I'm going to lobby to leave for the Boston Marathon after Day 1 of Colonies Zones in April. If the order of events is the same as last year, I could swim both the 100 back (as a split on the 200) and the 100 fly on Saturday and get a 50 free split leading off a 200 free relay. And that would be a wrap on my SCY season since I'm not going to Nationals. (No desire to swim backstroke outdoors or swim in the heat.)

    Coach Cheryl has announced that next year at the Sprint Classic she's doing the Fastest Woman and Man awards as an aggregate of the time for the 4 x 25s. (This may be to prevent people skipping 25s -- I threatened to skip the 25 evil yesterday.) Just for kicks she re-calculated the results this way. Turns out, the winners would have been the same. I think my wide margin of victory in the 25 back compensated for my personal worst in the 25 breast (yep, checked previous years, this was my worst 25 breast ever, can't do evil anymore or else I really need to practice going shallower on the starts and turns).

    Here are the aggregate results:

    Women Quadathlon

    Place Name Team Total 25BK 25BR 25FLY 25FR
    ================================================== ===================================
    1 Livingston, Leslie 49 GMUP-PV 54.66 13.32 16.51 12.62 12.21
    2 Van Erden, Jayme 25 RMST-PV 55.49 14.92 15.25 13.02 12.30
    3 Conze, Margaret 39 WARD-PV 56.13 15.01 16.49 12.66 11.97
    4 Grover, Mollie 29 TERR-PV 56.14 14.73 15.72 13.18 12.51
    5 Carlson, Jennifer 31 RMST-PV 56.29 14.96 15.97 13.21 12.15

    Men Quadathlon

    Place Name Team Total 25BK 25BR 25FLY 25FR
    ================================================== ===================================
    1 Roddin, Jeffrey 41 ANCM-PV 46.91 12.25 12.79 11.25 10.62
    2 Britt, Clay 49 ANCM-PV 47.86 12.38 13.40 11.18 10.90
    3 Doane, Michael 39 TERR-PV 49.28 14.28 12.86 11.26 10.88
    4 Barley, Adam 29 VMST-VA 49.39 12.78 13.69 11.66 11.26
    5 von Loewe, Pete 40 GMUP-PV 50.41 12.98 14.49 11.93 11.01

    Meet results:

    Battle of the Drop Dead Sprinters Results:

    I'm still wondering about the impact of the lack of tech suits on meet attendance. It seems that, since the ban, every meet I've heard of has lower attendance. And that includes the Sprint Classic.

    WRT the suit effect, a friend was asking if, given my 50 back, I thought the suits made virtually no difference unless you were trying to swim fast unrested and untapered. My answer is NO. I think the suits made a difference in speed and times will, generally, be slower without them. That's not to say you can't swim faster without them -- as The Little Devil proved -- just that I think they improved speed by some margin. I'm sure I'll suffer more in the 100s than in the 50s.

    I am still rocking this husky voice thing, though my cough is better today. Perhaps I sweated out some of the poison.

    Updated October 26th, 2010 at 08:42 AM by The Fortress

  16. The Ederle Recap

    Getrude Ederle:

    The day was amazing. Clare and I spent the night in Bklyn. I woke up early to mix my feeds and fill up a few thermoses with hot water, checked the website for any last minute changes.... none, and loaded up the car. We were treated to a beautiful full moon (cosmo's moon?) still shining bright in the morning sky. There was little traffic on the BQE to the Bklyn Bridge to the FDR north to Houston St. We arrived to pick up Sharoz... knocked down a strong cup of coffee and a bagel (its not morning in NY without a bagel) and drove to north cove. Kayaker Michael Hayes was already there, and we unloaded all of our things parked the cars and greeted the other early arrivers.

    Steve Munatones was there to crew for Michael Miller (the Hawaiian!) and we had a little chat while the crowd continued to gather.
    [nomedia=""]YouTube - Dave Barra Talks About His 2010 Marathon Swims[/nomedia]

    We all met up with our assigned observers, were given a pre-race briefing, sang happy birthday to Gertrude and sadly learned of Fran Crippen's tragic death in Dubai. The only time I ever got to see Fran swim was at Governor's Island last year for the NY Pro Swim 10k. He was gracious, and was the only swimmer to approach the rocks where we were watching to thank everyone for coming. We would be swimming around the other side of Gov's Island, the Bklyn side called Buttermilk Channel (no one knows why).

    We boarded our boat met Captain Al White and left the dock at North Cove.... heading slowly to the Battery for the start. Michael paddled away and was waiting for us when we got there. Lots of CIBBOWS friends were cheering from the sea wall. The start was staggered in 4 waves. Lance Ogren and I were the last to splash.

    I drank a pre-race cocktail of EFS and 1st endurance Pre-Race.... quite the same as I had been doing all season, but in retrospect, I didn't hydrate enough. It would be easy to blame the chilly morning, but really, I just f'd up. I began my regular 20 minute feed cycle of alternating EFS and ginger tea with agave nectar, but had trouble urinating and digesting the high calorie mix. My left hamstring cramped up and I took a couple of minutes to squeeze it out and settle into a no-kick stroke. By the Verrazano Bridge, I started giving back my feeds to the sea immediately after drinking them down, and shortly after that pretty much emptied my stomach. My stroke rate that started at about 70 , now dropped to the low 60's. I would get it back up to 70 again after the next 2 warm water only "feeds". I took nothing for the last hour. I have to make sure to hydrate to the point of "free-flowing" before these swims. I was able to manage things this time, but would have had a hard time on a longer swim.

    Sandy Hook lies pretty low, so when I was able to see the beach from the water, I knew I had less than 2 miles to go and Michael confirmed this. There was some disagreement about whether to send more feeds my way for the final push... I knew I could finish this on my reserves and would have turned away the bottle... throat quite sore from puking and not wanting to tempt an encore performance.

    The Ambrose Channel was busy with ships both anchored and underway. From the water, it is impossible to know which are moving and which are stationary. My boat kept pretty far to my left, with the kayak between. As the wind was coming from the west, things were a little bumpy at times... not big, but hard for me to fall into sync with. I breathed to my left (east) almost exclusively for this one.

    I heard that Lance and Liz Fry had quite a race to the finish, but we all landed pretty spread out across Sandy Hook; Eileen Burke was next to me. No time to chat though, so just a quick congrats and back to the boat to warm up. My capt was taking temperature readings from 55 - 56+ throughout the swim. I am certain it never hit 60, and I'm happy to say that this is the longest swim in the 50's I've done to date.


    Some pics from Tom McGann:

    .... and I'm happy to see about half of the field signed up for a victory lap at Coney Island on Nov 6th!!!!!
    (and so can you be too!)
  17. Monday, 10/25/10

    by , October 25th, 2010 at 07:15 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Hard workout today!

    Warm up
    400 swim (did 200 then added snorkel for next 200)
    8 x 50/1:00 IM Order
    (fly-44, 43; back-44, 42; breast-50, 48; free-40, 41)

    Main Set
    4 x 100 Free/1:25 desc to strong
    (went 1:16, 1:20, 1:18, 1:18
    8 x 25 Back/30 Strong - long UW off walls
    (started at 10-12SDK but was down to 6-8 SDK by end of set. Times around 22-24)

    4 x 100 free/1:30 desc to strong
    (went 1:18, 1:17, 1:19, 1:17)
    8 x 25 Fly/35 Strong - long UW off walls
    (was going around 20 with 10-12 SDK at the beginning, and 6-8 at the end)

    4 x 100 Free/1:40 desc to fast
    (1:16, 1:18, 1:18, 1:17)
    8 x 25 Brst/35 Strong
    (times were around 25)

    200 IM Moderately Strong/5:00 (went 4:30)
    175 Back flutter very strong/4:00 (went 3:30)
    150 IM Moderately Strong/3:30 (went 3:10)
    125 Back flutter very strong/3:00 (went 2:25)
    100 IM Moderately Strong/2:15 (went 2:00)
    75 Back flutter very strong/2:00 (went 1:30)
    50 IM Moderately Strong/1:10 (went 1:00)
    25 Back flutter Fast/1:00 (went 25)

    Warm down
    100 easy free and back

    Total: 3400 yards
  18. The water is getting colder

    Yesterday I swam at Brighton Beach. It was a warm day, with air temps in the 60s and no wind, but the water has dropped to about 57. After the initial shock of getting in, swimming in it felt really beautiful and mellowóthe water was flat and very clear. I swam about 2.5K, according to the CIBBOWS distance chart. I brought a football to throw around on the beach to warm up before and after the swim, and that seemed to help keep the shivers away.

    Every time I go out to the beach now Iím a little apprehensive, because I wonder if this is the day that the water will just be too plain cold for me to swim in it. So far so good, and thereís only two more weeks until the race on 11/6. I donít know if Iíll keep on going after thatóIíd like to make it through Thanksgiving, but I still feel fairly inexperienced at this cold-water swimming stuff, and just have no idea how hardy I will turn out to be.

    Iím also looking ahead and thinking what mix of pool and open-water swimming Iíd like to do next year. After doing mostly pool swimming this past summer, I started OWing this fall only after realizing that there would be no local end-of-season SCM meet for me to focus on. I figured Iíd sign up for the crazy November swim that CIBBOWS was hosting, and started going out to the beach to acclimate for that. In the weeks since, Iíve really fallen in love with swimming in the ocean, and have been amazed and delighted at how much easier it seems to swim longer distances once the water is cooler. Iím looking forward to continuing swimming weekends at the beach this spring and summer, and am thinking of what races I might do once the water warms up again.
  19. Sarasota Y Sharks Masters 5:30 AM Workout -10/26/10

    by , October 25th, 2010 at 04:11 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    4 X 50 faster :50 :45
    Three rounds. Round 1 left, 2&3 right.

    1 X 200 kick 4:00
    4 X 50 kick 1:00
    6 X 25 sprint kick :45

    1 X 100 easy swim

    4 X 100 free 2:00
    #1 25 fast/75 easy
    #2 50 fast/50 easy
    #3 75 fast/25 easy
    #4 fast

    2 X 100 swim down 2:00

    4 X 100 best stroke(no free) 2:20
    Swim same as above.

    2 X 100 swim down 2:00

    5 X 50
    from the blocks. 25 sprint and turn, easy back.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  20. 10/25/10--Monday Morning

    by , October 25th, 2010 at 10:26 AM (The Labours of SwimStud)
    Warm Up
    600 FR
    12 x 25 Kick :45 every 4th sprint

    6 x 100 50 DR/50 Swim.
    2 catch up with stick, 2 catch up, 2 1 arm
    10 x 100 1:35
    1,3,6,8 1st 25 Hard
    2,4,7,9 4th 25 Hard
    5 & 10 1st and 4th Hard

    100 EZ

    Post Main

    2 x 300 4:30 I did good on the first one coming in around 4:10. The second one was closer to 4:20 and hurt like hell.

    Kick Set

    500 fin kick
    Cool Down
    300 EZ