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  1. Friday LCM workout

    This morning I swam the early workout at AG. Hereís how it went:

    100 lcm warmup

    500 pull

    12 x 50 flutter kick on back, emphasizing streamline and dolphins off walls

    10 x 50 FR @ 400 pace, flipping to feet to end each one, @ 1:15 [held somewhere between 40 and 44 on all of these]

    4 x 400 @ 1-2 min rest: 1st = 300 moderate / 100 fast; 2nd = 200 moderate / 200 fast, etc.
    [We ran out of time for the 4th one. I went 6:04 on the 3rd.]

    300 warmdown

    I was glad to get another shot at the 4 x 400 FR setóI felt like I had wimped out of something similar on Wednesday and was glad to get a do-over. But I was also very glad to stop at 3 (it was time for the kidsí team to take over our lanes, and the kids coach does not fool around about starting on time.) I do find swimming long FR sets so much more wearing than doing IM or stroke sets.

    After practice I went to the chiropractor. The ART and Graston therapy heís done on my neck seem to have helped both with mobility and painóitís been 4 weeks (and 2 meets) since my last massage and I havenít had any neck or upper back pain or spasms, and that must be some sort of record for me! Heís not sure Iíll get a lot more movement back into my neck, and thinks the limitations I have now are due to bone spurs on the spine rather than muscle problems. Iím hanging my head backwards off a wedge thingy daily to see if it helps further, and have another appointment in a couple of weeks to see how things are going. Iím really glad I can breathe to my left in FR now without pain, although itís still not as comfortable as breathing to my right side.

    I do have a massage scheduled this afternoonóthe rest of my body is demanding it, even if my neck is not!
  2. Drylands + LCM Swim, Thursday, July 15

    by , July 15th, 2010 at 10:13 PM (The FAF AFAP Digest)

    broomstick twists, 1 x 25
    long arm crunches, 1 x 50
    twisting med ball slams, 2 x 15
    reverse decline crunches, 2 x 25
    scissors on bosu, 2 x 25
    flutter kicks on bosu, 2 x 50
    back extensions w/25 lb plate, 2 x 15
    broad jumps, 1 x 10
    altitude drops, 1 x 10
    skull crushers, 50 x 2 x 10
    seated bicept curls, 40 x 2 x 10
    single arm standing lat pulldown, 55 x 2 x 10, each arm
    wall squats against bosu w/med ball on lap, 2 x 1:00
    plank, 1 x 1:00

    usual RC exercises

    Had to dash out before doing a second set of some things ...


    No thunder tonight!

    Warm up:

    400 swim
    300 kick
    200 IM drill
    100 scull

    Main Sets:

    3 x 300 pull @ 4:30

    4 x 200 @ 3:30

    #1 = 50 fly/100 free/50 fly
    #2 = 50 back/100 free/50 back
    #3 = 50 breast/100 free/50 breast
    #4 = 50 stroke choice/100 free/50 choice

    I used fins (b/c of fly) and substituted a 100 backstroke kick for the 100 free on all of them. I did fly on #4. LC fly didn't feel quite as dreadful as I feared it would be.

    50 EZ

    5 x 100 kick @ 2:20
    25 with board held vertically like a tombstone + 75 regular kick

    I did backstroke kick, no fins, on all of them. Long course kicking without fins is a very tedious endeavor indeed. Mental note to bring my monofin to the next practice.

    50 EZ

    3 x (50 AFAP off the blocks + 150 EZ)

    Instead of going off the blocks (calves were slightly crampy), I did 3 x 50 fly with fins from a push. I went 28, 28 and 29. I was somewhat surprised by these times, faster than I expected. My fly feels slightly choppy though.

    Total: 3900 meters



    I may be getting back in some semblance of swimming shape. I always do much more freestyle in LC. I feel like I get more into a groove without all the flip turns.

    There is some progress on the GMUP front. Apparently, there was enough hue & cry from team members to persuade the powers that be not to outright terminate the team. We're discussing options, and there may be one fairly promising one. It will be interesting to see how it all shakes out. Fingers crossed.

    Down in Dollywood, Fort Son's team did respectably well in prelims and moved on to the next round. Unfortunately, for lightweights, there is no junior division, so his boat is rowing against college teams who dole out "punishment." (Not sure why there is this type of discrimination against lightweights in rowing.) His boat is also too light. For lightweights, the boat average is a max 155. His boat average is 143, a huge difference. In fact, Fort Son has been losing weight this summer with rowing doubles & gym sessions. He needs to gain some weight or have a growth spurt soon. Any ideas for fattening him up? (Conversely, Mini Fort is on the Jazz Hands swim plan -- hit the gym and swim 1x a week.)

    Here are some more St. Petersburg pics. The first and last one were from the canal tour. The middle three are of Peterhof Palace, built by Catherine the Great as her summer palace. The fountains there are amazing. The middle one depicts Peter the Great as Neptune, defeating the enemy while his allies (the turtles) refuse to help and thus slink away from the battle scene.

    Updated July 15th, 2010 at 10:19 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
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  3. 7/16

    by , July 15th, 2010 at 08:03 PM (The Labours of SwimStud)
    Early swim at 5:30
    Warm up
    400 Free

    12 x 150 IMO
    100 FR/50 Stroke 4 times
    50 FR/100 Stroke 4 times
    100 FR/50 Stroke 4 times
    12 50 Kick desc 123 x 4
    4 x 200 3:30 3rd 50 kick focus

    300 FR
    Enjoyed this one. Good IM set although I struggled on the intervals a bit...and did Free apart from BR for the 3rd round.
    The kicks I had my fins on.
    200's I held the pace and swam them in the 1:35 neighbourhood and so I used the converter to see how it looked in yards. It was about 1:21. Looks like I will be training 1:25s this SCY season.

    Afternoon Cardio and Core
    40 minute run 4.5 miles
    30 minute core work.
  4. Long Day Today

    by , July 15th, 2010 at 07:26 PM (Mixing it up this year)
    Started with practice early this morning, then drive to Atlanta for State Championships. My swimmer got DQ'ed on her start for the 800 Free and needless to say was very upset. She is also having difficultly getting out of the pool with her knee.

    Here is the workout I managed.

    5x200@3:45 Free
    500 Free kick f/fins every 3rd 25 fast
    5x100@:10R Fly kick w/fins
    500 Free w/paddles & bouy
    5x100@2:00 Free easy 33/fast 33/easy rest
    500 Free w/snorkle

    Total 3500 meters
  5. thu Jul 15th 2010

    by , July 15th, 2010 at 03:06 PM (Ande's Swimming Blog)
    thu Jul 15th 2010

    Subscribe to Ande's Swimming Blog

    2010 SCY Top 10 preliminary rankings are up
    here's how Longhorn Masters did

    Name Search

    Yr / Course / Age Group Search

    chris Coached
    6:30 TO 8:30
    Austin UT Swim Center div well
    swam with todd nate, pat evoe, chris & tyler
    saw Desiree
    dove in at 6:35
    wore a brief


    went 600 ish


    assigned 2 x 400 fr
    did 2 x (4 x 50 fr)
    odds easy
    evens fast

    assigned 300 fr
    did 200 fr

    assigned 2 x 200 fr
    did 2 x (2 x 50 fr odds easy, evens fast)

    assigned 300 fr
    did 200 fr

    2010 MEETS:

    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
    Entered Zones yesterday & got my hotel
  6. Thursday, 7/15/10

    by , July 15th, 2010 at 11:56 AM (A comfort swimmer's guide to easy swimming)
    SCM, with Carrie

    Warm up:
    400 Mixer - swim, kick, drill, pull - choice
    4 x 50/1:10 build
    (Ave 41 on these)
    6 x 50/1:15 3 easy - 1 Fast, 1 easy - 1 Fast
    (35-6 on fast ones, 45 on easy ones)

    8 x 100/2:30 smooth
    Alt. 100 IM - 100 Choice
    work on posture and good turns
    (IM times were 1:37Ī. on choice I did free - 1:25, 1:24; and back - 1:30, 1:34)

    12 x 50/20sr - No equipment
    15 fast - 20 easy - 15 fast
    Super fast Kick to Wall!!!!
    (was doing these between 58-60)

    Warm down
    600 choice
    (alternated free and back)

    Total: 2900 meters
  7. 7/15/2010 fly workout

    Decided to swim this morning on my own rather than do it in the evening. Body still sore but not as bad as yesterday. Will be doing P90X this evening.

    25yard pool
    500 whatever
    10x50's @ 50 drill swim

    Main Sets:
    3 times thru
    1x50 fly @ 50
    1x50 fly @ 45
    1x50 fly @ 40
    1x50 fly @ 35

    5x100's no fins @ 1:30 fly kick on back

    6x75's free @ 1:00 build the 75

    3 times thru
    1x100 @ 1:30 25fly fast,75 moderate free
    1x100 @ 1:30 50 fly fast, 50 moderate free
    1x100 @ 1:30 75 fly fast, 25 moderate free
    1x100 @ 1:30 100fly fast
    ** the 100 fly had to be under 1:00

    2x500's pull @ 6:00 hypox breath by 100 2,3,4,5,6

    200 warmdown
    4.950 yards
  8. Wed., July 15

    by , July 15th, 2010 at 11:23 AM (The FAF AFAP Digest)
    Forgot to blog last night. Was having dinner with my BFF (and skipping out on a SL relay meet). We were sipping a lovely sauvignon blanc from South Africa that I discovered on the cruise. Not much to report anyway. After Tuesday night, I wasn't feeling motivated to swim, so I hopped on the bike for 60 + 30 minutes in the afternoon. I felt rather Q-like. I'm hoping to sneak a quick gym workout in today and go to LC practice tonight at Mason. I will be really ticked if it thunders again ...

    Here are 5 pics from St. Petersburg, Russia. One of the highlights of our 2 day stop there was an evening canal cruise. During the summer, it stays light until about 11:00 pm. They call this phenomenon the "white nights." The pics are of: (1) the Russian Museum, (2) Peter the Great's Museum of Curiosities, (3) the Winter Palace, built by Catherine the Great, (4) the Church of the Resurrection on the Spilled Blood (a czar was assassinated on its steps), and (5) shot of building on the evening canal cruise.

    Here's where Fort Son is this week. As is typical for him, when I tried to call and text him asking for updates, I got "I'm sleeping."

    USRowing: 2010 USRowing Club National Championships Begin Wednesday

    USRowing's Notes
    2010 USRowing Club National Championships Begin WednesdayShare
    Tuesday at 6:40pm
    OAK RIDGE, Tenn. Ė USRowing, in conjunction with the Oak Ridge Rowing Association, will host the 2010 USRowing Club National Championships July 14-18 on Melton Hill Lake in Oak Ridge, Tenn.

    The regatta will feature 1,140 athletes representing more than 75 clubs in 23 states and three countries. Races will be contested in 70 events featuring junior, intermediate and senior classification rowing.

    Last year, the overall points trophy went to Penn A.C. Rowing Association, with a total of 299.25 points. Penn A.C. also won the Sugar-Barnes trophy for overall menís points, with 206.25 points. The Marion D. Ventura trophy for overall womenís points went to Community Rowing, Inc. with 191.5 points.

    Competition begins Wednesday, July 14 at 9 a.m. with heats and semifinals. Finals in all events will be contested Saturday, July 17 and Sunday, July 18. Heat sheets and complete results are available

    Watch a live stream broadcast of finals on Saturday, July 17 from 1-5 p.m., and Sunday, July 18 from 9-1 p.m. on the Team USA Rowing Channel at To purchase video clips after the event, visit

    USRowing is a nonprofit organization recognized by the United States Olympic Committee as the governing body for the sport of rowing in the United States. USRowingís Official Suppliers are Boathouse Sports, Filippi, Croker Oars and Rudy Project; its Official Patron is Concept2; its Official Electronics Outfitter is Nielsen Kellerman; and its Official Timer is Powerhouse Timing. USRowing also receives generous support from the National Rowing Foundation. For more information, visit

    Updated July 15th, 2010 at 11:35 AM by The Fortress

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  9. 7/14/2010 workout

    I did not swim yesterday because I was up in Cleveland for work and stayed over night up there. I did venture outside for a 6 mile run. Decided to run outside versus treadmill at hotel, bad choice. Now I remember why I dont like running outside. I feel as if I have schin splints now. Anyways, this to will pass. I started P90X this afternoon. I learned that I have problems doing the chinups. Hopefully in time I can do better on those, but the push ups I was cranking out. I went to swim this evening but was sore in the legs from running and the shoulders and back from the P90X. This was kinda a recovery workout. Probably not best thing to start P90X in mid season,however, I dont really care to much about long course right now, so I will just keep grinding it out.

    25yard pool
    500 whatever
    10x50's @50 drill swim
    1075's @ 1:15 odds fly, evens free

    Main Sets
    5x100 fins @ 1:30 50fly kick on back, 50 free fast

    5x100's IM @ 1:30

    2x400's pull @ 4:30

    12x25's @ 45 odds underwater, evens fast

    200 warmdown
  10. Very Cloudy and Hot

    by , July 14th, 2010 at 08:35 PM (Adventures in Swimming)
    At least that's what the Y pool was today.
    I could see only about 12 yds ahead of me.
    The hot water makes me get cramps. I drank a whole bottle
    of water but it didn't help.
    I made up the Sharks Friday practice today. (SCY)

    300 Swim
    4 x 75 K/D/Swim by 25 :15r
    200 Pull

    10 x 50 on :50 Descend by sets of 2 (:10-:15r)
    Masters Min.
    5 x 100 on 1:40 Descend the same as 2 50's (:20r)
    Masters Min.
    2 x 250 Try to drop at least 5 sec on # 2 :30-:45r
    Masters Min.
    1 x 500 Swim like the descending 100's, or Pace for 400 and go for it on the last 100

    300 Kick/swim by 25 (1st 100 Recovery)

    4 x 50 Choice, 200 Race Pace, Pick an interval for about :10r

    3300 Yds
    Warm down

    Wore the Pool-Mate. It keeps a good log of the swims. I can keep track of sets separate.
    I was reviewing my times after each of the parts of the sets.
    It's great being able to look at my sets and see if I did what I was trying for.
    And use that to set my goals for the next part.
  11. Wed Jul 14th 2010

    by , July 14th, 2010 at 04:31 PM (Ande's Swimming Blog)
    Wed Jul 14th 2010

    Subscribe to Ande's Swimming Blog

    chris Coached
    6:30 TO 8:30
    Austin UT Swim Center div well
    swam with todd & nate,
    beside pat evoe, chris & tyler
    dove in at 6:40
    wore a brief

    swam 500ish easy


    10 x 75
    assigned 4 x 200 IM desc
    did 4 x 100 50 br easy speed 50 fr easy

    assigned 1200
    did skipped it

    assigned 6 x 150 on 2:00
    3 desc 3 hold
    did 6 x 100 on 2:00

    50 easy

    2010 MEETS:

    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
    Entered Zones yesterday & got my hotel
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout -07/15/10

    by , July 14th, 2010 at 03:43 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 150 2:45
    6 X 100 1:40

    4 X 100 kick 2:20

    6 X 50 kick 1:15
    25 fast/25 moderate

    1 X 200 4:00
    1 X 100 2:15
    2 X 50 1:15
    Best stroke/no free
    Two times through with a break

    4 X 150 3:00
    50 easy/100 fast

    4 X 50 @ 100% 2:30

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  13. Back To Action!

    So after my 6 day hiatus on swimming due to my trip and my 7* day hiatus on lifting, I'm getting back into it today.

    I've made some adjustments though:
    1) I'm starting on the P90X Phase 2 Nutrition program as of today.
    a) I'm also making sure that my nutrition has a greater variance from day to day - keeping my body on edge about what it may burn at any given time. I hope this will help burn fat more effectively... I noticed that's how they do it in the week by week plans for the P90X nutrition program; in that program every day is completely different.
    2) To double check I'm not over consuming - I checked my RMR and Daily Activity Burn on the P90X formula. I'm still in Level 3, but I only have to lose 11 more pounds to put myself into Level 2. (Which is significantly less food per day.... yikes!)
    3) I'm restructuring my dryland workout template to add in plyometrics and adding 1 extra ab workout per circuit.
    So a single circuit for chest/shoulders/back could look like this (example):
    Circuit X {
      Medium/Heavy Lift For Chest x 12 (Incline Bench Press)
      Medium/Heavy Lift For Back x 12 (Lateral Pull Down)
      Medium/Heavy Lift For Shoulders x 12 (Front and Lateral Raises)
      Repeated Ab Exercise x 15-20 (Exercise Ball Crunches)
      Plyometric Exercise Targeting Shoulders (Medicine Ball Slams)
      Endurance Based Ab Exercise (2pt Plank - 30 seconds ascending to a minute per rotation)
    Last night I finally got back in the pool. (I didn't lift because I fell asleep ) It was so nice for the first 1600 meters (600s, 200k, 200p, 8x75k/d/s). Seriously I loved it! It was so nice to feel the water "hugging" me again! Then the hard set came: 6x250 descending (3 moderate, 2 hard, 1 killer). By the last 250 I thought I was going to die. That's the last time I ever take a week off from swimming! 3100m is not that much!

    Unfortunately the rest of the week is going to be very variable. I'm going to have to figure out how to make practice on Thursday while helping my friend Sara move, get to a trainer appointment, and potentially playing a softball game. It could potentially be a very long day!

    Starting next week I'll be getting back on the strokes and sprints cycle I started. I know there are a lot of issues with the pool, and I've found a new home, I'm just waiting for my current pool to close on September 6th. In the mean time, I'll make due. I actually have been tired enough since my vacation I've felt it necessary to have to "ramp back up" into my workout so I'll just be doing the standard Master's practices this week. This is why I never let myself relax!

    So those of you who are vigilant may have noticed that I put an * next to the 7 on my 7 days of lifting. I actually lifted Monday night when I returned from Oregon, however I feel it was such a pitiful attempt at lifting - I'm not counting it. I spent most of my time staring off in to space from the exhaustion that it was hardly worth my time to have been there at all. I did end up walking between 6 and 7 miles that night though, so that was at least something!

    Speaking of walking - I need to start running the mile and a half to the gym instead of walking it. Its not that far to run, and it will be a far better workout - especially considering how much I need to be running anyway!

    Lifting C/S/B + Basketball tonight!
    Thanks for reading!
  14. Wednesday, 7/14/10

    by , July 14th, 2010 at 12:44 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up:
    12 x 50/10sr, alt. 50 kick, 50 drill, 50 swim
    (did these as 3 each stroke, in IM order)

    Main set: 15 x 100/2:30 - 5, 9, 12, 14, 15 fast
    (did odds free, evens back. times on fast free were #5-1:19, #9-1:18, #15-1:22; fast back were #12-1:28, #14-1:29. On the others free was 1:25-27 and back was 1:34-36.)

    Kick/swim: 10 x 50/10sr - mod
    kicked these as odds free w/board, evens swim free easy

    Total: 2600 meters
  15. Bastille Day Free(dom) Workout

    This morning I swam the early AGUA masters workout. Hereís how it went:

    500 lcm warmup

    600 kick (alt. FR/ST by 50s) w/ fins [I went barefoot and did 500]

    Monster free set
    Broken 400 (resting :05, :10, and :15 between 100s, each 100 faster than previous one)
    Broken 800 (resting :05, :10, and :15 between 200s, each 200 faster than previous one)
    Broken 1600 (resting :05, :10, and :15 between 400s, each 400 faster than previous one)
    [I have a low tolerance for long freestyle sets. I actually made it through doing FR on the 400 and 800, but switched to IMish on the 1600, doing 4 x (50 FL / 50 FR / 50 BK / 50 FR / 50 BR / 50 FR / 50ish FR w/ mid-pool turn to catch back up. That worked out ok]

    200 warmdown

    One of my lanemates, John, donned paddles and buoy for the last swim and transformed himself into a Mighty Morphin Power Swimmer, going from near the back to leading the lane (and even lapping some of us slowpokes). Itís funny, and a little jealous making, to see how much of a difference equipment makes for some swimmersóbuoys slow me down, and paddles donít help that much. It makes me wish I had swim toys that would give me superpowers. The closest I get to that is fins, which do give me a lot of speed as long as Iím kicking (especially underwater), but donít make that much of a difference on longish distance swims.

    During the Giro, when it was rumored that Cancellaraís bike perhaps contained a little motor capable of generating about 100 extra watts on hard climbs, it reminded me a bit swimmers who count on pull buoys to get themselves through tough sets. (The Cancellara rumors were false, it seems, but led to a number of riders having their bikes x-rayed after the TdF prologue. No motors found.)

    Iím getting excited about my next swim, the Governors Island Race on August 1st. Itís a 2-mile circumnavigation of Governors Island in New York Harbor. The island is a former Coast Guard post that had been abandoned for years before it was reclaimed a few seasons ago by NYC. Itís in the process of being transformed into a park, among other things, and there are currently a number of art installations and performances that go on there every summer. My favorite section of the island is this large meadow on the southeast tip where theyíve placed lots of hammocks and Adirondack chairs. There are beautiful views of the Statue of Liberty, and itís a very mellow place to hang out on a summer afternoon. It will be a great place for a nap once Iíve finished swimming around the island!

  16. Leaky goggles YUCK!

    by , July 14th, 2010 at 07:31 AM (Mixing it up this year)
    Today my normal goggles started to leak so I went to adjust the nose piece strap and it broke. Hopped on deck to grabbed my secondary pair from my equipment bag and some guy who did not want to share a lane started movinng toward my lane. Luckly I just grabbed my extra pair and hopped back in. I found out on the first lap these leak, YUCK! but I was not going to lose my lane to a lane hog. He was welcome to share but would not. It is different if you scare people like I do. I can't help it if they don't want to join me because I am on the faster side.

    10x100@1:45 Free
    500 Free kick w/fins every 3rd 25 FAST
    5x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 kick/50 Swim this is the set my goggles broke on after #2
    2x400@7:00 Free w/paddles & bouy
    100 Free kick w/snorkle
    100 Free w/snorkle

    Total 3500 meters
  17. Tuesday, July 13, 2010

    by , July 13th, 2010 at 10:43 PM (Elise's Fitness Fun)
    Did an easy swim today down at the Y late this morning. I discovered that during this month, there is lap swim at 10 a.m. Perfect for me since I prefer this time to 5:30 in the morning.

    Warm-up: Reverse 400 I.M.

    8 x 50 kick on 1:00 - 1-3 breast kick, 4 dolphin kick, 5-7 breast kick, 8 dolphin kick

    8 x 50 pull with paddles and buoy on :55

    6 x 100 free kick with fins on 1:30

    8 x 25 free on :30

    4 x 25 fly with fins on :45

    100 easy

    2200 SCY

    In the evening, went for an easy 8.1 mile bike ride.

    Updated July 14th, 2010 at 12:43 AM by elise526

  18. Free Agent + Aborted LCM Practice

    by , July 13th, 2010 at 09:35 PM (The FAF AFAP Digest)
    I travelled out to GMU tonight for the LC practice. About 30 minutes in, there was thunder. Since GMU's thunder/lightening protection system is broken, we had to get out of the pool. I hadn't even done 1500 meters since I was slightly late. And I was bummed because I chose to only do one workout today and that was it. So it basically became a worthless long drive and an unscheduled rest day when I'm trying to get back in swimming shape. I finally felt half way decent in the water too ... Even more depressing was the brief team meeting we had after getting out, the summary of which is:

    1. Our excellent coaches are out/fired.
    2. Our Saturday practice is gone b/c of an alleged conflict of interest with the college team. This is true political BS.
    3. Our Tuesday/Thursday night lanes will likely go to a USA-S team. In fact, they may already have been rented out. GMU has planned to cancel the masters team since June, but only now got around to telling us.
    4. Not sure about the 4:45 am practices, but those may be gone too or with some other coach.
    5. Zones is still on, as it's a fund raiser for the college team. I'm inclined to boycott that meet anyway, and I may be in Boston then.
    6. The Sprint Classic in October is only happening if the PV LMSC hosts the meet, which they could afford to.

    It's a sad day when a masters team that has won national and zone championships and has world-national-zone record holders, AAs and AA relays, TTs, serious swimmers and competitive OW and triathletes is just canned ... without the courtesy of investigating a compromise or even a heads up. Of course, we can still run a meet as a fund raiser for their team.

    Bottom line: As Patrick noted yesterday, it's time for me to become a free agent swim whore. This, however, is not my natural milieu. I tend to be a team loyalist.

    Off to watch TdF.

    Updated July 13th, 2010 at 10:28 PM by The Fortress

    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout -07/14/10

    by , July 13th, 2010 at 02:55 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 1:45
    2 X 200 3:20
    1 X 400 negative split

    4 X 100 kick 2:20
    4 X 50 kick 1:10

    1 X 400 6:40 6:20
    4 X 100 1:40 1:35
    Twice through

    4 X {3 X 50 1:20
    #1 25 fast/25 easy
    #2 50 fast
    #3 50 easy

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  20. Tuesday, 7/13/10

    by , July 13th, 2010 at 12:12 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up

    6 x 100/10sr- alt 100 swim/100 drill
    (did 2 free, 2 back, 2 IM)
    8 x 25/:40 strong
    (did these IM order)

    Main set:
    1 x 400 free, build
    (I went 6:07)
    1 min rest
    2 x 300 back/5:30 build each, desc set.
    (went 5:02, 4:57)
    1 min rest
    3 x 200 IM kick/15sr build each, desc set
    (went 2:30-2:40 on these. My breast kick is terrible!)
    1 min rest.
    4 x 100 free/2:00 build each, desc set to 1:20
    (went 1:30-1:28-1:25-1:22)

    Cool Down 100 easy free

    Total: 2900 meters