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  1. Outdoors still! in WI

    by , October 10th, 2010 at 06:38 PM (Keepin Track 2010)
    A beautiful morning in WI. 80 degrees expected for today. Though I would try for a few more outdoor workouts.

    700 WU (last 200 kick)

    4x (250 Pull FR, 4x25 execution style)

    250 = mod to easy concentrate on keeping low heart rate and maintaining good form

    4x25 2 sets FR 2 sets BR work on component of stroke well and build to fast holding that component.

    easy 100
  2. Hot cocoa and cool breezes

    The November 6th Veterans Day swim race I signed up for is less than a month away, and so I made the most of the lovely sunny weather we’ve had this weekend to get in as much OW swimming as possible. The water was a bit colder than last weekend, but at 64-66 degrees is still pretty comfortable.

    On Friday morning I went out to Brighton Beach with a couple of swim buddies and got in about 1.5 miles. We were different speeds, so since there were just the 3 of us in the water I would swim for a while then circle back so we never got too far apart. The day was warm and sunny, and it was comfortable just standing around on the beach when I got out. You don’t expect that here in October!

    On Saturday morning I swam with the CIBBOWS group, and ended up doing the whole 5K loop with a couple of other swimmers of similar speeds. The water was beautiful and clear, with just a few nonstinging jellies hanging around about 2 feet below the surface. At the far end of the loop, you swim by various Coney Island attractions, such as the Wonder Wheel (a big ferris wheel), the Cyclone, and the Parachute Drop. That’s definitely my favorite part of the swim—the scenery makes up for having to swim near the fishy-smelling pier, which always scares me a little.

    For today’s swim, I did an aquarium IM. I was inspired by reading this story about the swimmers who did a Golden Gate Bridge IM (one bridge span, or about a mile, of each stroke). I have always loved doing all 4 strokes in open water, and even once swam IM in an open-water race (the 2009 Liberty Island swim). But a mile of each stroke in water as cold as San Francisco’s is really impressive. It’s beyond what I can do now, but I would love to train and race for a swim like that!

    So this morning I did a mini version by swimming down to the New York Aquarium, which is enclosed by a long low wall (about 300m long if I got my Google Pedometer points right) that runs parallel to shore and is easily visible from the water. I then swam one length of the wall each stroke. Both my fly and breast lengths were swum into some rolling swells, and I developed a pretty good feel for gliding after each stroke until I was cresting the next wave, then popping out and breathing and diving back down into the water. It was totally fun. And swimming backstroke while looking up at the sunny blue sky is just wonderful. Luckily I didn’t run (literally) into any other swimmers while swimming on my back, although I think a few had to dodge me. There were a lot of us out bouncing around in the waves.

    Commuting out to the beach and back everyday has netted me a lot of subway time this weekend. The trip out takes just about an hour if the trains are running right. It’s actually pretty ride, or at least parts of it are. The train surfaces between Manhattan and Brooklyn to go across the Manhattan Bridge, with views of the Brooklyn Bridge and of Governors Island and the Statue of Liberty to the south. Seeing the water shining in the distance makes me feel excited and impatient to get out to the beach and swim in it myself. The train goes back underground on the Brooklyn side, but then resurfaces about half way to the beach, travelling through the sort of gracious neighborhoods with single family houses and tree-lined streets that it’s easy to forget exist when you live in Manhattan. I’m looking forward to watching the leaves change each week as I ride out for my open-water swims.

    The long subway ride also gave me plenty of time to read the sports page this morning, and it was full of good news. Yankees sweep the Twins, my Spartans trounce U. of M., Auburn wins, Bama loses. Plus, there was a sweet article about Joan Benoit—it turns out she does a bit of open water swimming off the coast of Maine after her runs. Maine! When I read that, I decided that whatever the water temp was today, I wouldn’t complain, because it has to be way warmer here than Maine, plus I am much better insulated than any sub-3hour marathoner could possibly be. (Joanie ran a 2:47 today in Chicago, at age 53. )

    So that’s three straight days of OW swimming, plus another planned for tomorrow. So far I haven’t had any problems with the cold, because there hasn’t been much. The only time I felt a bit chilled was when I stopped too long to chat and bask in the middle of Saturday’s 5K, and a few minutes of hard swimming fixed that.

    Even in these relatively mild conditions, I'm thankful for the thermos of hot cocoa I've been packing for the end of my swims. Wearing earplugs also seems to suit me well, and may have been one of the reasons I haven't been feeling cold after my swims. Mostly, I’m just happy to get in lots of comfortable swim time now, and store up memories of swimming while the sun is shining and the water is inviting, because I think those memories will help sustain me as the weather and water turn inevitably colder during the coming weeks.

  3. October 9th - Roseville meet

    by , October 10th, 2010 at 12:36 PM (Swim like an Orca, but faster !)
    On Saturday I made it to the “SPOOK-TACULAR” BB+/- at the Roseville Aquatics Center.I swam the 200IM, 100 BK and the 100FR. I established first times for the first 2 events and tried for the first time at a USA-S meet to break a minute in the 100FR. I blew both far end turns by only getting a half foot push off. However the time was identical to my time in March at Berkeley, and there I didn't make mistakes, I was just tired. I'm sure I could of had it, had I not blown those turns, so I'm just kicking myself today!
    In September I turned 49, which means this is my last year in this age group, which really sucks because I'm not leaving any good times behind, however I still have a few months so I'm just gonna work and drive harder.
  4. Along day at the pool but more talk than swim

    by , October 9th, 2010 at 04:35 PM (Mixing it up this year)
    Talked alot today to various people and I had one swimmer I coach come this morning. I used the opportunity to kick alot under water while watching her. So I guess I got a good leg workout.

    My left elbow is still giving me fits but I can still swim. The left ankle is healing well and I did alot of breast kick and swim today too.
    I had no clock today either.

    1000 Free as 200 swim/pull/swim/kick/swim
    500 various kicks in 25's
    200 Breast kick w/fins
    4x50 Breast w/paddles & fins
    200 Breast kick w/fins
    4x50 Breast w/paddles & fins
    200 Breast kick w/fins
    200 Back kick streamline NO FINS!

    Total 2700 yards
  5. Saturday, 10/9/10

    by , October 9th, 2010 at 03:23 PM (A comfort swimmer's guide to easy swimming)
    SCY, with Coach Kelsey in Boise

    200 swim
    100 kick
    300 IM as 25 kick/25 drill/25 swim

    Kick set
    2 x
    (1st time on back, 2nd flutter w/board
    200 was 3:37, 3:40; 100 was 1:45 for both; 50 was 52 for both)

    Backstroke set
    4 x 50 drill/1:00; 2-1 arm, 2-catchup
    4 x 100 pull/2:00 neg split
    (went 1:29-1:30 on these)

    Main set
    swim back
    1 x 200/3:15 neg split (3:01)
    1 x 150/2:30 build (2:15)
    1 x 100/1:45 neg split (1:30)
    1 x 50 fast (39)

    swim free
    1 x 200/3:00 neg split (2:45)
    1 x 150/2:15 build (2:02)
    1 x 100/1:30 neg split (1:21)
    1 x 50 fast (36)

    Snorkel set
    3 x 100/1:45 pull with p & b

    Cool down
    100 easy

    Total: 3200 yards

    Updated October 9th, 2010 at 05:47 PM by poolraat

  6. A week out of the h2o

    I hadn't been in the water this week for various reasons so the pool was a welcome site.
    I did get a good bit of dryland training in this week.
    I have really been trying to focus on getting my legs in shape.

    Todays practice reminded me why I can't stand the 100 distance of any event. The intervals were tight for me but I figured that would help me with my 500.

    500 Choice
    8 x 75 (Kick, drill, swim by 25) @1:30
    12 x 25 @ 30 (dec. groups of 3)

    4 x 100 @ 1:20
    100 EZ
    4 x 100 @ 1:20
    100 EZ
    4 x 100 @ 1:20
    100 EZ
    4 x 100 @ 2:00 FAST
    100 EZ

    8 x 75 (50 Pull, 25 Kick) @1:15

    200 W/D

  7. Sarasota Y Sharks Masters 5:30 AM Workout -10/11/10

    by , October 8th, 2010 at 04:20 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 200 3:15
    4 X 150 2:15
    5 X 100 1:30

    Intervals: 50's :45 100's: 1:30 150's: 2:15
    200: 3:00

    2 X 200 kick 4:00
    2 X 100 kick 2:15
    8 X 25 sprint kick :45

    4 X {3 X 100 2:15
    #1: easy
    #2: build
    #3: FAST
    All choice

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  8. 10/8 Practice - 200 free splits

    by , October 8th, 2010 at 02:08 PM (Random Nonsense)
    I've been sick since Tuesday, started on antibiotics almost immediately so my symptoms have been very mild. Missed practice Wednesday and almost talked myself out of practice this morning. Really just very achy and rundown more than anything.

    Warm up
    - 300 swim
    - 300 kick w/ fins
    - 300 back
    - 3x100 build on 1:30 held 1:09s
    Time Trial
    - 50 fly (obviously I didn't pick the stroke) 28.6, 13.3 at the turn
    Main Set
    - 2x200 swim
    - 100 kick w/ fins dolphin
    - 2x150 back
    - 100 kick w/fins back
    - 3x100 (don't remember)
    - 100 kick w/fins back
    - 8x50 on :45 held sub :35
    - 100 kick w/fins back
    Cool Down
    - 200

    This is the coach who was taking my splits at the meet: http://www.dailynewsofopenwaterswimm...-s-hummer.html If you read the article, or if you know Shannon, it isn't really a surprise that she is giving me a little coaching after each race.

    Splits: 27.71 30.51 30.86 30.65

    I went out a little fast for that backend, but what really needs to happen is my conditioning needs to improve to make 29 highs out of those 30 mids. Soon.

    I wonder if I would split better if I thought about bringing it home the last 75 instead of the last 50?

    The other NT went a 1:56, going out in a 25 mid coming home in a 31 low. Very happy I swam my own race and didn't have to swim his last 50. Ouch.
  9. Friday, 10/8/10

    by , October 8th, 2010 at 11:55 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    300 free and back
    200 pull with snorkel
    100 kick
    4 x 50/1:00 ds back
    (went 45->40)

    Swim Backstroke
    2 x 25/30 smooth build (around 20)
    2 x 25/30 strong build (under 20)
    2 x 25/1:00 Very fast backstroke
    (2nd one was 16, not sure of time on 1st one)

    2 x 50/1:00 smooth build (around 44-45)
    2 x 50/1:00 strong build (around 41-42)
    2 x 50/1:30 Very fast backstroke (37, 36)

    2 x 75/1:20 smooth build (around 1:10)
    2 x 75/1:20 strong build (around 1:07-:08)
    2 x 75/2:30 Very fast backstroke (1st was about :59, maybe a little faster; 2nd was 56)

    1 x 300/20sr smooth (went 6:25)
    2 x 150/15sr build (went 3:05, 3:02)
    4 x 75/10sr ds (went 1:30 ->1:25)

    Cool down
    100 easy

    Total: 2700 yards
  10. Funtastic Friday 10/8/10

    by , October 8th, 2010 at 11:27 AM (The Labours of SwimStud)
    This was a fun and challenging workout. I only did 300 for the warm up and a 300 EZ at the end to cool off. Then I went to lift. I love my Friday late morning.

    Warm up
    600 100 free/100 back

    500 on 6:45
    5X 100 on 1:30
    4X50 kick :50
    400 on 5:40
    4X100 on 1:30
    4X50 kick :55
    300 on 4:20
    3X100 on 1:30
    4X50 kick 1:00
    1X200 on 2:50
    2X100 on 1:30
    1X100 on 1:15
    1X100 on 1:30

    I held solid 1:20's on the 1:30's and feel pretty happy with that. The 500 and 400 might have been done ona longer interval...but we didn't loaf. Took an extra minute before the 3 x 100 so we did quality swims. I swam in just a brief though and without my drag suit. It's really made me a faster swimmer by wearing it for most of my workouts.
    On the fast 100 I got a 1:14 or 1:15 took a breath and pushed off into the last 1:30.
    Weights were good even if I was a little tired.

    Updated October 8th, 2010 at 12:18 PM by SwimStud

  11. How Am I Supposed To Breathe Without Air?

    by , October 8th, 2010 at 11:03 AM (Too Neurotic to be Suitably Aquatic)
    The pool chemicals are still causing me to burn. I hope that Coach gets his computer fixed soon so he can monitor better. Having trouble looking at this bright computer screen...

    Today's set was a test of my ability to keep up. 3 400's in a row, and by the 150 I was woefully behind. We did some sprints at the end, and I felt okay again, but I gotta figure out how to keep up without dying (other than sitting out a 50, which works, too.)

    400 Long swim
    3x400 = 100 build, 50 fast, 200 med., 50 fast
    8x150 50 kick, 100 swim (2 fly, 2 back, 2 free, 2 breast)
    12 x 25 = 3, 1, 1, 0 breaths x3
    6x50 on :50
    50 back

    didn't get to...
    6x100, 25 choice 75 free
    6x50 kick fly
    200 warm down

    OK, question with the hypoxic set up there. I was wiped from the 150's, so I did 3 25's of regular free, and then one 25 of no breath, which was not easy. When I got out of the pool, Coach was all, "what was with the taking 8 breaths when you were supposed to take 3? And 9 when you were supposed to take 1?" Go figure he would be watching at the time that I was slacking.

    But then I was kind of remembering forum discussions about the pros and cons of different kinds of hypoxic training, and I couldn't remember which was the correct argument in time to bring this to Coach. So I'll go digging through the forums while I try to figure out the best way to increase my lung capacity. In the meantime, anyone want to share their thoughts? (For my money, I like one length no breath much better than one length three breaths, and kind of love under/overs, wish I had an SDK strong enough to make them work, but have to use frog kick.)
  12. FAST Fri Oct 8th, 2010

    by , October 8th, 2010 at 10:25 AM (Ande's Swimming Blog)
    FAST Fri Oct 8th, 2010

    saw eddie reese and had some nice conversations

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    5:15 to 6:30
    UT Swim Center diving well
    warmer water, bordering on too warm
    swam with ned beside doug tyler todd mike & tenielle
    dove in on time

    300 easy


    4 x 50 fr on 2:00
    went 26, 25 25 24

    200 easy

    3 x 100 fr on 3:00
    went 57 55 56

    200 easy

    2 x 200 fr on 5:00
    went 2:03 2:02

    200 easy
    switched into yingfa jammer

    500 strong for time
    went 5:25

    200 easy

    8 x 25 worked on SDK
    Swim Workouts
  13. What a sluggard today

    by , October 8th, 2010 at 08:35 AM (Mixing it up this year)
    Just had no motivation to move so I was like a manetee floating.

    2x[50,100,150,200@:10R Free
    500 Free kick w/fins
    3x100@:10R kick w/fins streamline as #1 fly, 2 back, 3 free on side
    200 Free kick w/fins easy
    5x200@4:00 Fly w/fins as 50rt arm/50 lt arm/50 kick/50 fast swim
    200 Free easy

    Total 3200 meters
  14. No Breath this week

    by , October 7th, 2010 at 08:15 PM (Adventures in Swimming)
    We cleaned our barns last weekend.
    What a dusty nightmare. I made the mistake
    of not using a mask. I am an Idiot!!

    Swam Monday and Wednesday.

    I really don't recall monday because I only
    made it through 1/2 of each practice.

    Coaching on Friday..

    Warm Up
    3 x (100 Swim, 50 Kick, 50 Drill)
    200 Pull

    Set 1
    10 x 50

    1-3 Descend Intervals so.. :50/:45/:40
    4-6 Descend Time on :45
    7-9 Descend Stroke and Time
    100 EZ

    Set 2
    Repeat entire set 5 times
    50 on :35
    25 Ez :10r
    25 Sprint
    100 EZ
    1 min rest

    3 x 500 Descend 1 Min rest

    Set 3
    18 x 25 2 sets of 1 fast / 1 ez
    2 sets of 1 fast / 2 ez
    2 sets of 1 fast / 3 ez

    Pull 300 ez
    200 EZ

    This can be a sprint or distance set.
    Each lane can choose.

    I like to experiment and see what the team will pick.
    It's still hard to keep mixing it up even with all of the
    resources I have.

    I Swim for Fun :-)

    Updated October 8th, 2010 at 10:58 AM by Bo Martin

  15. What would you do?

    by , October 7th, 2010 at 06:37 PM (The FAF AFAP Digest)
    What would you do?

    You are at a quad cross country race with 4 rival schools. The race is almost over. One of your teammates (who finished 2nd) took a wrong turn and ended up running extra distance. (Many witnesses to this fact.) Nonetheless, after the race, a runner from a rival team comes racing toward your team tent shouting obscenities, accusing your teammate of cheating & cutting the course. They refuse to leave, "want answers," are in your face and keep up the stream of obscenities. You step up to defend your teammate. Do you:

    a) return the obscenities
    b) calmly explain that he is incorrect
    c) punch him
    d) call for your coach (who's at the finish line waiting for the last of the runners to finish)
    e) tell him to back off and roughly push him away when he won't leave
    f) laugh at the idiot
    g) ignore the jerk and walk away
    h) some other Jimslie Thornton-esque response

    Pic = Warm up. Guy on the left accused of cheating, guy in the middle who went on the defense, guy on the right who ultimately won the race.


    Oh, no swim today. Still too sick and hacking. But feel that tomorrow might be the day after a week out of the pool.

    Art of the Deck Change:

    Updated October 7th, 2010 at 08:10 PM by The Fortress

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  16. Sarasota Y Sharks Masters 5:30 AM Workout -10/08/10

    by , October 7th, 2010 at 02:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 300 4:30
    1 X 200 3:00
    1 X 100 1:30
    Three times through.

    1 X 200 kick 4:00
    4 X 50 kick round 1: 1:00 round 2: :55
    Two times.

    1 X 300 IM 5:15
    4 X 50 stroke descend 1-4 1:00
    Twice through.

    1 X 300 4:30
    2 X 75 fast 1:30
    1 X 50 easy 1:00
    1 X 200 3:00
    2 X 75 fast 1:30
    1 X 50 easy 1:00
    1 X 100 1:30
    2 X 75 fast 1:30
    1 X 50 easy

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  17. Thu Oct 7th, 2010

    by , October 7th, 2010 at 01:48 PM (Ande's Swimming Blog)
    Thu Oct 7th, 2010

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    6:30 - 8:00
    UT Swim Center
    swam with marcio chris tyler todd mike larry james ned kevin
    dove in on time

    3 rounds of 200 fr 100


    50 drop down
    1:00 to failure
    drop 1 sec each repeat
    made it to 32

    assigned 1,000
    did skipped talked with kubik

    assigned 20 x 25 k on 20
    did 2 rounds of 8 x 25 k on 20 then skipped 2

    10 x 75
    odds breathe 1 2 3 by 25
    evens breathe 3 2 1 by 25
    Swim Workouts
  18. Thursday, 10/7/10

    by , October 7th, 2010 at 12:57 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    1 x 800 with Fins as 50 pull/25 Scull/25 Swim
    (Alternated free and back on this did 200 of it free with snorkel)
    4 x 100 Swim - dps - Build
    (did free, 16-17 spl, times 1:20-22)
    8 x 25/30 Strong Swim
    (did all free, times around 17-18 at 19 spl)

    1 x 800 Kick with fins
    (1st 400 on side with snokel, 2nd 400 on back)
    4 x 100 Swim - dps - Build
    (did back, 17-18 spl, times 1:30-32)
    8 x 25/30 Strong Swim
    (did all back, times around 19-20)

    Cool down
    100 easy free & back

    Total: 2900 yards
  19. 2 weeks in a row I am doing Breaststroke

    by , October 7th, 2010 at 07:20 AM (Mixing it up this year)
    Another breaststroke workout. Who would have thought I would do it 2 weeks in a row for one day. For true Breaststrokers my yardage is but a token but for me with my knees this is great.

    10x100@1:40 Free
    700 Free kick w/fins every 3rd 50 Fast
    300 Breast kick w/fins
    10x50@1:00 Breast w/fins & paddles
    8x100@1:30 Free w/paddles & bouy descend 1-4 & 5-8 went 1:28, 1:25, 1:23, 1:18 then 1:22, 1:19, 1:18, 1:15
    200 Free easy

    Total 3500 yards
  20. Wed., Oct. 6

    by , October 6th, 2010 at 08:35 PM (The FAF AFAP Digest)
    Out of the water today and will be tomorrow as well. Got a huge night sleep though, and hoping for another.

    Interesting reading:


    Triathlon Magazine:

    Interesting preview of Kona in this month's edition. And an extensive article on overhauling nutrition, making some of these points (some of which are obvious and we've discussed before):

    1. Eat more, weight less. Eat right after training or you'll be hungry later.

    2. Eat enough calories to avoid a negative energy state. If you don't eat enough, you'll teach your body to store fat, not burn it.

    3. To promote recovery, eat a healthy meal right after exercising, not beer and burgers. Doh.

    4. Avoid caffeine, which leads to stress, poor sleep, digestive problems, depression and interferes with the body's ability to tone up and burn fat.

    5. Don't switch from dairy to sodas. Sodas can deplete the mineral content of your bones and inflame the appetite.

    6. Don't just drink water to hydrate. Have something with electrolytes.

    7. Don't diet before a big race as it could compromise your immune system.

    8. Ginger helps to reduce post workout muscle soreness.

    Splash Magazine:

    "Profile of a Sprinter," excerpts:

    "Sprinters personify the saying, work smarter, not harder. Every lap in the pool is preceded by "why" and followed by a "why more?"

    Salo states that "sprinters are simply different from swimming's mainstream." They are "just as committed to excellence" and "always focused on competition" whereas the D swimmers like the training process more. Sprinters "value speed" and don't talk about "aerobic base."

    Others say "sprinters won't practice from a menu" ... but "the need for variety doesn't correlate with a lack of focus." They are "intensely curious about what techniques and drills will enhance speed."


    Growing Ironman:

    Sewickley friends competing:

    Updated October 7th, 2010 at 11:22 AM by The Fortress