View RSS Feed

All Blog Entries

  1. 8/18 Workout

    by , August 18th, 2010 at 01:04 PM (Random Nonsense)
    Warm up
    - 400 free
    - 300 kick with fins and board
    - 4x50 drill swim
    Main Set x4
    - 4x100 descend on (2:00 back, 1:50 free)
    - 2x50 descend on (1:00 back, :50 free)
    Cool down
    - 200 ez

    The main set was supposed to be swam so that the first 50 was faster than half the last 100. I didn't go a very good job at this.

    The first round of the main set we did back, but the guy behind me, a technically better backstroker*, misunderstood and thought we were doing 1x100 back. He tagged up about 15M from the finish, which threw both of us off because I didn't expect him to go that fast on the easy one, and he didn't think I would go that slow on the only back. That round was a cluster after that, and I don't think I got a single time that made sense. Pretty much a loss.

    The last 3 rounds were free and originally I wanted to go sub 1:20 on all the 100s while still descending. It ended up 1:21 descended to 1:16 the first round, 1:24 descended to 1:15 the second and 1:24 descend to 1:13 the last round. The 50s were piss poor (39-40) on each round until the last when I went 37, 35.

    Good: (1:16, 1:15, 1:13)
    Crap: (39, 39, 40,40, 37, 35)

    LCM is almost over, but I think I would like to be breaking 1:10 on a set like this followed by 33,32 on the 50s.

    It took until the first fast 100 free, about halfway through practice for my free to feel comfortable and my back never felt good.

    I have been tired lately and I am not sure why. Plenty of sleep (~8 hours/night consistent), less frequent workouts than last season, easier weight workouts, so I am at a loss.

    * He lacks my endurance
    Swim Workouts
  2. Taper swim and taper thoughts

    I went to the early AGUA workout. Hereís how it went:

    1000 lcm warmup (400 swim, 200 kick, 200 pull, 200 IM dr/swim by 25), done during regular warmup and while others were doing 500 kick with fins

    10 x 50 working udk, backstroke breakouts, and backstroke turns [done during set of 5 x 100 K @ 2:15. I find that when I try to do more UDKs, my breakout ends up being more abrupt. Iím trying to find that middle ground between longer underwaters and smooth breakouts.]

    3 x block dive (1 FL, 1 BR to 40m, 1 FR to 35m) [done during a set that involved 400sóI moved up to a more ďclumpyĒ lane for this so that I would have plenty of room to dive without worrying about incoming swimmers, since my regular lane had speeds all over the map this morning and spread out quickly. Dives felt good, and it felt fun to go fast. I actually wanted to do full 50 sprints but figured I would save that for the weekend.]

    300 warmdown


    Things I do consistently during taper that are both helpful and pleasurable, and that I really should incorporate all season long:
    1. Get to the pool early to enjoy the first part of warmup, when the pool is empty and calm.
    2. Stretch thoroughly after each workout.
    3. Eat a little something with protein and carbs right after each workout (I like Luna bars or vanilla low-fat milk pints for their portability).
    4. Use a few turns during warmup to really exaggerate my streamline off the wall, and think about hitting that tight position during the rest of workout.
    5. Practice starts.
  3. Working on Backstroke today

    by , August 18th, 2010 at 07:35 AM (Mixing it up this year)
    This week I am doing each of the strokes I normally swim. Today was back, tomorrow I may try my hand at Breast, since it has been a while.

    1000 Free as 200 SPSKS
    500 Free kick w/fins every 3rd lap fast
    500 Back kick w/fins fashion model
    10x100@1:45 w/paddles & bouy as 50 free/50 back
    5x100@:10R Free #2&4 drill

    Total 3500 yards
  4. Tuesday, Aug. 17

    by , August 17th, 2010 at 07:57 PM (The FAF AFAP Digest)

    700 various

    6 x 50 @ 1:00
    odds = fly drill
    evens = breast drill

    6 x 25 shooters

    3 x (25 AFAP + 50 EZ)

    100 EZ

    Total: 1450


    Had a massage for the first time since Nats. I was told I was very "tight" and that my neck was a "mess." About what I expected since I haven't done much yoga or stretching all summer. That's OK, I needed a mental break this summer from the constant need to be super flexy.


    I felt a little better in the water today. Just a few more taper workouts to get through. I'm now officially psyched for Zones since the preliminary psych sheets have come out:

    The way things stand at the moment, I'm quite pleased with my seeds and heats. I have some friends and competitors in all my heats. And it appears that Stud and I will go mano-a-womano in the 50 free. Excellent! (Jimby is in the next faster heat because he has a Speedo LZR jammer. )

    We're celebrating the second of my 3 children's August birthdays tomorrow. Lil Fort ages up to 10. I told her she's still my "kitten."

    Article on stress:

    My take home lesson wrt swimming: If I get deeked yet again breast, I will have a good laugh this time. (For the record, I am still going to pre-kick. I've been practicing non-undulation on the pulldown.)

    Updated August 17th, 2010 at 08:11 PM by The Fortress

    Swim Workouts
  5. Tuesday, 8/17/10

    by , August 17th, 2010 at 05:02 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Recovery day
    Warm up
    Swim the following continuous
    100 free
    100 kick (25 each side)
    100 Brst pull (Alternate 25 flutter - 25 dolphin)
    100 skill drill (Back or Free)
    100 free
    100 kick (25 each side)

    Main Sets:
    #1 (600)
    12 x 50/1:00
    2 x 50 smooth swim (Free at 45-46)
    - every 3rd Fast Kick (kick on back at 57-58)

    #2 (600)
    6 x 100/:15 sr
    1 x 100 IM Drill (2:00-2:05)
    1 x 100 IM Kick (2:25-30)
    1 x 100 IM Smooth Swim (1:45)

    Kick with Fins
    10 x 50/1:00
    Ds 1 - 4 dolphin on back
    5 - 8 flutter on back
    Timed #9 dolphin on back (34)
    #10 flutter on back (33)

    Cool down
    100 easy free

    Total: 2400 meters
  6. MUST swim more this week

    by , August 17th, 2010 at 03:47 PM (Adventures in Swimming)
    Coached the Sharks SCY

    Last week I only got to swim one day.
    Stared out better this week.

    I swam last friday's workout after work

    300 swim, 200 Kick, 200 pull

    1 x 400 ~ 50 Glide, 50 Smooth

    12 x 50
    1-4 25 Drill/25 Swim :all on :50
    5-8 Even Pace
    9-12 Descend

    1 x 100 FAST
    1 x 100 EZ

    1 x 400 Pull, Build by 100

    12 x 50
    25 drill / 25 back
    2 x 50 Hard Pace Back
    1 x 50 Smooth EZ Free

    1 x 100 Fast Kick
    1 x 100 Ez swim

    4 x 50 Warm down

    The Sharks Swam this
    Intervals are for the crazy lane

    300 swim

    2 x 100 ~ 25 Drill / 75 Build
    4 x 75 ~ 25 Kick / 50 Swim
    6 x 50 ~ Descend 1-3, 4-6
    All about :15 rest

    3 x 200 Desc 2:40
    3 x 50 Kick Recovery :10r
    3 x 150 Desc 2:10
    3 x 50 Kick Recovery :10r
    3 x 100 Desc 1:25
    3 x 50 Kick Recovery :10r
    3 x 50 Desc :40

    Warm Down

    I love too see 2 lanes racing on the last one of every descend.
    on the 200's they went from 2:20 down to 2:08
    Not sure on the 150's I has helping others
    100's from 1:05 to :59

    Last friday's practice I saw a couple of best swim's from a few of our swimmers.
    One in particular whom could barely make 1:45
    for a 100 when he started can now do a 1:17.
  7. Tue Aug 17th, 2010

    by , August 17th, 2010 at 12:43 PM (Ande's Swimming Blog)
    Tue Aug 17th, 2010

    swam mon Aug 16th
    thought I blogged it
    guess not

    [ame=""]Pan Pacs begin Wed 8/18[/ame]

    whitney coached
    garrison pool 86 degrees
    6 - 7:30 am
    with Mary, Ed, Katie, beside
    larry, chris, doug & tyler
    arrived 30 min late missed warm up

    Warm UP
    Missed it

    4 rounds of
    50 with 3 breaths
    50 FAST
    5:00 hard for time

    got out & went to work

    missed the 50 fast in first round
    used the 5:00 to swim to warm up
    worked the fast 50's my 1st & 3rd fast 50
    Swim Workouts
  8. Butterfly focus

    by , August 17th, 2010 at 07:25 AM (Mixing it up this year)
    Today I wanted to focus on some fly. My left elbow is starting to get annoyed with me again but I will work thru it.

    5x100@2:00 Free pull to kick
    500 Fly kick w/fins streamline on back
    5x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 fly skull/50 swim strong
    5x200@3:00 Free w/paddles & bouy descend 1-5 went 2:57, 2:49, 2:45, 2:40, 2:34
    500 easy Free

    Total 3500 yards
  9. Monday, Aug. 16

    by , August 16th, 2010 at 06:38 PM (The FAF AFAP Digest)
    I accomplished everything that was supposed to happen today. Car taken to be fixed, no one smashed into me in my rental car again, no kid pooped in the pool, and we got the newest addition to our family, a 15 week old Maine Coon kitten. Now I just have to wait for the house to cool down. I was about to move out.


    Warm up:

    750 various

    Transition Sets:

    8 x 50 @ 1:00
    odds = back kick
    evens = russian breast drill

    8 x 25 shooters
    odds = back evens = belly

    Mini Speed Set:

    5 x (25 AFAP + 50 EZ)

    75 EZ

    Total: 1800



    Felt like absolute crap in the water today, worst in weeks. Don't know if it's the effects of my mini taper or whether the heat is just making me tired. I tossed and turned a lot last night despite two fans going. I am SO looking forward to a frosty night.

    And this is an odd stray thought. I've been noticing the last few weeks that sometimes my fingers and hands feel tired. Could that be from the paddle use?

    I also noticed at the dreadful movie I went to the other night that James Franco looks like Rob Butcher ...

    Lastly, whew, Fort Son, despite not running since last fall, made the cc team today, #2 on varsity.

    One more lastly, here is a destination triathlon:

    Attached are some pics of the new addition. (I'm having some trouble uploading; will try again later.) FB link:

    Updated August 16th, 2010 at 10:41 PM by The Fortress

    Swim Workouts
    Attached Thumbnails Attached Thumbnails Click image for larger version. 

Name:	P1020767.jpg 
Views:	162 
Size:	200.7 KB 
ID:	6466   Click image for larger version. 

Name:	946_1280.jpg 
Views:	166 
Size:	205.6 KB 
ID:	6467   Click image for larger version. 

Name:	946_1282.jpg 
Views:	169 
Size:	201.6 KB 
ID:	6468  
  10. Monday, 8/16/10

    by , August 16th, 2010 at 04:44 PM (A comfort swimmer's guide to easy swimming)
    SCM, With Carrie

    Warm up
    400 free and back
    4 x 100/1:50 Build each (1:30Ī on these)
    8 x 25/30 Strong Kick 2x IM order

    Main Swim Sets:
    Drop Off IM's
    Drop off 25 choice after each IM
    200/4:00 - 175/3:30 - 150/3:00 - 125/2:30 - 100/2:15 - 75/1:45 - 50/1:30 - 25/1:15
    (went 3:30-3:05-2:40-2:10-1:40-1:15-:45-:20)

    9 x 100/1:45 Strong Tempo
    (did 1-8 free at 1:30-32, #9 back at 1:38)

    Cool down
    200 easy kick/swim

    Total: 3000 meters
  11. Unremarkable taper workout

    This morning I went to the early AGUA workout. Coach Craig was back from his Worlds/Nats double, and at least one of my teammates who swam in Puerto Rico was back in the waterómaybe more of them will trickle in later this week to get in a workout or two before the pool shuts down next week. It was a nice, mellow workout. Hereís how it went:

    600 lcm warmup

    4 x 150 (25 kick / 50 drill / 75 swim) [I worked IM turns, did rest easy]

    8 x 50 @ 1:10 (odds IM order, evens FL/BK, BK/BR, BR/FR, easy)

    2-3 times thru:
    300 FR @ 5:00
    250 IM @ 5:00
    200 ST @ 5:00
    [During this set I actually did the following:
    Stretching on deck during the first 300 FR
    5 starts from the block with breakouts (I took advantage of the gaps in the lane for theseówith just 5 other swimmers in a lc lane and generous intervals, this worked out well)
    1 x 50 FL @ 200 IM pace
    2 x BK start from the wall (thereís unfortunately a 1-foot bulkhead between the starting blocks and the water, so dive starts over it are doable, but not backstroke starts)
    2 x 12m fast udk
    about 500m of easy swimming in between and after the above]

    Then I got out early, and went to my gym and stretched thoroughly.

    Sometimes during taper Iím torn between practicing with my team or practicing on my own, especially when, like now, Iím one of just a handful of people tapering for a particular meet. (There are 4 swimmers from AGUA signed up for zones, and I was the only one at workout this morning). Itís always a tradeoff between being on your own and doing exactly what you want to do, versus having to adapt sets at a workout but having the support and encouragement of teammates and a coach there. This morning I was really glad to have gone to the group workoutóI was able to get in some start work (something I canít do during lap swim times) and got some good feedback from our coach. I ended up easily getting in all the things I wanted to work on, and felt happy to be in the water with my lanemates even if I wasnít doing exactly the same thing as them. Plus, getting out early at a team practice just feels special!

    Yesterday I tried on various suits in preparation for the meet this weekend. I havenít bought a current-generation technical suitóI donít have much of a hankering for one, in part because Iím just not sure which one to get, in part because I really just donít want to deal with a super-tight suit that I dread putting on and wearing at meets, and partly because I'm just not sure any advantage they'll give over regular suits will justify the cost. So Iíll probably go with one of the knee suits that Iíve owned for a while. The purple-and-pink Asics flowery suit is probably my favorite, but itís gotten a bit stretched out, especially in the top, and probably doesnít give much compression help anymore. I like the way my still-newish navy Tyr fusion suit fits and feels, but it seems very plain by comparison. I have also ordered a whimsically patterned Asian Tyr kneesuit, but thereís only an outside chance that it will get here in time for Zones, and in any case I expect it to be more of a fun suit than a fast one. So Iím still up in the air about which suit Iíll end up competing in.
  12. 8/16 Workout

    by , August 16th, 2010 at 10:05 AM (Random Nonsense)
    We didn't have to put the long course lane ropes in! Of course, the pool is closed, so no one has been in the pool since our practice Friday


    Warm up
    - 400 swim
    - 200 kick
    - 100 back
    - 100 waitforpeopletokindacatchup free
    - 2x100 drill
    Main Set
    - 400 free (5:26)
    - 2x100 kick with fins and board
    - 2x200 free on 3:30 (2:33, 2:37)
    - 4x100 pull with paddles and buoy on 1:40 (all sub 1:20, 30/31 SPL)
    - 2x50 on 1:00 (supposed to be 8) (:37, :36)
    Cool down
    - 2x50 ez
    Swim Workouts
  13. I don't want to get back to reality just yet

    by , August 16th, 2010 at 07:40 AM (Mixing it up this year)
    Sunburn and all I managed to have alot of speed today.

    10x100@1:45 Free last lap fist drill
    3x100@1:30 Free kick w/fins
    200 Free kick w/fins easy
    3x100@1:30 Free kick w/fins
    200 Free kick w/fins easy
    10x100 Free w/paddles #1-4@1:30 #5-7@1:25 #8-9@1:20 #10@1:15 made all usually #10 is off by 2 seconds
    5x100@1:45 Free easy odd ones breath on opposite side

    Total 3500 yards
  14. Sunday

    by , August 15th, 2010 at 10:48 PM (Swimming, Life, and Other Stuff!)
    Yet another hot and murky swim.
    Today we all quit at 3,100 LCM.
    I felt better today; it only took till around 1:30 p.m. to get rid of the throw-up feeling. We didn't even look at the water temp before jumping in, why bother.
    One of my team-mates rescued a drowning mouse before we started. It seemed like a bad omen to me.
    I'm going indoors at 5:00 a.m. It will be cool!

    I bought myself one of those Keurig coffee makers for school. You put a coffee cartridge in the holder, press a button and it makes you a fresh cup-o-joe in 2 minutes! I can't wait to use it tomorrow after I swim at school!
  15. Sunday, Aug. 15

    by , August 15th, 2010 at 06:15 PM (The FAF AFAP Digest)
    Because of my outdoor pool phobia, I drove to OakMarr this afternoon to catch a shortish taper swim. Upon arriving, I was informed the pool was closed due to kid poop -- again -- and wouldn't open for awhile. So I trudged back home. Seriously, twice in a week this happens to me?! So blighted, I decided to just 1 up QBrain by taking the entire day to pretend I was retired and happy. Tapering always makes me exceedingly lazy anyway. I didn't do even a lick of RC exercises or stretching while at the beach. I see no reason to start now.

    I only have a very short window of opportunity to swim tomorrow b/c of broken car/broken AC and getting our kitten. If need be, I'll just go to my gym pool and swim at night.

    I enjoyed the article on suits in the Washington Post. [ame=""]Fina rulemaking: How to run swimming into the ground - U.S. Masters Swimming Discussion Forums[/ame]. I daresay us masters will be more effected by it than the elites. And I am quite glad I have my TRX ready to go after Zones. Core, core, core ...
  16. A day of one-upmanship

    by , August 15th, 2010 at 11:11 AM (Random Nonsense)
    - 51 pushups
    - 1:05 100 free at lifetime
    - 10 yoga ball slams
    - 3.14159265 seconds of jogging in place
    - 1600M taper workout (less than 2500 yards)
    - Wore my fanciest suit and color coordinated my kick board, goggles, dorkel and underwater camera.
    - no post workout need to vomit

    I'm done, and I am going to spend the rest of the day pretending to be retired and happy.

    Updated August 15th, 2010 at 01:32 PM by qbrain (Spelling Bee champ Kirk disapproved of the title)

  17. Saturday at Forest Park

    by , August 14th, 2010 at 10:31 PM (Swimming, Life, and Other Stuff!)
    Yuk! The water was hot today; I felt sick the rest of the afternoon
    I started getting an acid-like throw-up in my throat for most of the practice and the rest of the day. I kept going to the toilet hoping a good vomit would get the bad stuff out but it just wouldn't happen. I finally straightened out a bit by sipping gatorade, napping, and lounging.
    I didn't really work all that hard during the practice. I don't know if I was dehydrated or just down with a little bug from my 1st week back at school.
    Here's the LCM workout:

    **100 Freestyle warm-up (written as a 600, I was late)
    **3 X (3 X 200 Freestyle on 3:45)
    4 X 50 Kick on 1:15
    4 X 150 IMO stroke roll (I did all free)

    4,300 LCM

    I'll try again tomorrow. I am getting tired of this HOT weather here in Indiana! We are supposed to get some relief on Tuesday.
  18. Saturday, Aug. 14

    by , August 14th, 2010 at 05:28 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ OakMarr:

    Warm up:

    700 various

    10 x 25 shooters

    5 x 50, 25 easy speed fly + 25 EZ

    Mini Speed:

    4 x (25 burst or AFAP + 50 EZ)

    50 EZ

    Total: 1550



    After a very long drive, I came home last night to no AC. It wasn't a problem with the thermostat, so it must be my unit. Grrr ... I have to survive until Monday before I call. Thankfully, it is in the high 80s instead of 100 degrees here. Still, I can't sleep at all unless it's quite frosty and thus am quite tired today. i may sleep in the guest cottage where the AC works.

    Mini Fort and I are going to the movies to cool off tonight. And I'm quite proud of Mini. She had to return home from the beach a few days early to attend volleyball tryouts. She did great, and she had the highest fitness score of anyone on the teams (push ups, curl ups, vertical jump, mile run, shuttle run, etc).

    Was mulling over Jimby's suit/gender thread and his dire prognostications about psychological despair over non tech suit times ... I've never wasted a nanosecond of time or brain space worrying about my lifetime bests or age groups times vis-a-vis my masters times. (Indeed, I can't remember some of my times.) So, I am brashly and tentatively concluding -- I may be proved wrong -- that I will not be bothered by the slow down caused by the tech suit ban. I'm just going to chuck my B70 times and start over. Or use my prior times in full body Pros as a basis of comparison, if I even need a basis of comparison.

    No psych sheet yet for Zones. I think the PV meet director may have more pressing things to attend to!

    Updated August 14th, 2010 at 05:50 PM by The Fortress

    Swim Workouts
  19. Saturday, 8/14/10

    by , August 14th, 2010 at 04:43 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up
    500 free and back
    16 x 50's w/fins and big kick off walls
    (did 1-4, 9-12 free on :50; 5-8, 13-16 back on :55. times around 38-40 on free, 44-46 on back)

    Main Set #1:
    Swim twice thru:
    round 1 free, round 2 back
    1 x 200/3:45, (free 3:05, back 3:20)
    3 x 100/1:50, (free 1:30Ī, back 1:40Ī)
    2 x 50/1:00 FAST, (free 39Ī, back 44Ī)

    Main Set #2:
    2 x 100/2:00 - #1-90% #2-FAST (1:28, 1:23)
    4 x 50/1:00 #1 easy #2 & 3 drill, #4 25 fast, 25 easy

    1 x 200 Negative split, fast/4:00 (3:04)
    4 x 50/1:00 1 easy, 2 & 3 drill, 4 25 fast, 25 easy

    1 x 300 descend 100's/20sr (4:50, was out of gas and struggled to hold pace)
    4 x 50/1:00 1 easy, 2 & 3 drill, 4 25 fast, 25 easy

    400 pull with paddles and buoy, moderate pace

    200 kick-reverse IM order

    Cool down
    100 easy

    Total: 4500 meters
  20. Sat Aug 14th, 2010

    by , August 14th, 2010 at 04:37 PM (Ande's Swimming Blog)
    Sat Aug 14th, 2010

    whitney coached
    garrison pool 86 degrees
    7:30 to 9:00
    larry, tyler, marcio & james
    arrived 7:45ish


    400 fr

    400 fr

    100 fr
    100 fr
    100 fr

    main set

    assigned 10 x 100 fr on 2:30 best ave
    did 5 & held 9's & 10's
    did 5 x 50 from a dive
    went 32, 31, 30, 29 27

    100 easy
    Swim Workouts