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  1. On vacation In Oregon

    by , July 23rd, 2009 at 10:23 AM (Swim like an Orca, but faster !)
    Newport Swimming Pool. Newport, OR
    Solo -SCY

    Warm 200 FR, 50 BK 50 BR, 100 DK

    3x100 FR 1:30
    3x100 BK 1:45
    3x100 BR 2:00

    3x50 K
    200 Pull

    100 Cool


    After being sea-sick yesterday (deep sea fishing, yes it happens to swimmers too.) and not being in the pool for a week, just a little something to get things moving. Newport is an awesome little town on the Oregon Coast, I was surprised that they had a pool. 5 lane 25 SCY. With 3 lap swim times during the day at $3.25 a session, it is also convenient.
  2. Thursday 7/23 - Still trying to achieve muscle recovery

    by , July 23rd, 2009 at 07:34 AM (Mixing it up this year)
    Felt fairly strong today but want to actually recover so I did not really push too much today, just the usual. I am not feeling like a slug yet. This makes me start to worry alittle, since I can tell some muscles are still sore. This will all probably change after my massage today.

    400 Free
    300 Free Pull w/bouy
    200 Free Kick
    100 Free Build to strong went 1:33 on this build?!?!

    500 Free Kick w/fins every 3rd 50 strong
    500 Back Kick w/fins alt 100 fashion model and 100 partial recovery

    5x100 @ 2:00 as 50 Free/50 Back strong effort, help 1:46's
    500 Free alt 50 swim/50 Drill
    500 Free EZ

    Total 3500 meters

    Updated November 26th, 2009 at 05:29 PM by Donna

  3. Wednesday

    by , July 22nd, 2009 at 11:19 PM (Swimming, Life, and Other Stuff!)
    I have just been advised the races will start at 7:30 am each day at nationals. (due to large #'s of competitors). Saturday (relay day) will be extra long, not expected to end till 5:30 pm.

    I was a lazy loafer today. Basically I played on the forum a bit, ran 48:00 in the rain (I love it), got a 30 minute upper end massage, then worked at school for a few hours.
    Bad news, my pool blew its pump last night. $$$
    I've already replaced the automatic cover this summer. I think we are at the point where the pool may become a money pit.

    I successfully concealed the refrigerater in my school office today . Basically I put the unit under a small table, then I tacked oilcloth around it.(like the skirt of a tablecloth). The opening is turned to the side and I velcroed an overlap area for easy access. It's a pretty slick set-up. Hopefully it will remain our cold little secret!
  4. 7/22 - 6am dryland, 6:30pm SCY swim

    by , July 22nd, 2009 at 09:22 PM (FREEDom)
    6am Dryland
    Did my normal weight circuit this morning at BSY. Spent some extra time stretching, since my legs were a bit sore and stiff from my valiant running attempts.

    I saw an acquaintance from NTY there today. I usually see him when I swim at NTY early. He's an old guy, slowed down a bit, some health issues he's recovering from, but was there all the time, often in the pool, doing his water aerobics. One morning as I was finishing up, the sun rising, he started singing "Oh what a beautiful a morning, oh what a beautiful day..." in a deep baritone... made my day. I asked him why he was at BSY (I usually do dryland at BSY which is slightly closer to home, and swim at NTY, which is a little further but has 50M pool and has been more accommodating to swimmers. He said they told him that he had to swim, rather than do his water aerobic activities, which upset him. I guess he escalated to management, but know he's going to the other Y, so you know how that turned out. There's plenty of room usually at the Y, and most folks in the early swimming have no issue with sharing lanes, so not sure why they had to do that. Seems like they could set aside a lane for those. Oh well, the Y has lots of rules.

    6:30pm SCY
    Swam with the usual masters practice. Beth coached. Swam with Matt and Lisa W, next to Tara and Kelly, Dr Mike, DJ, Chris, Sheila, Tim Withfins, and Tom. Water was ok.

    Warm up
    400 300 200 100

    5 x 200IM on 3:30 3rd 50 was back for 1 - 3, but did a semblance of that other stroke on 4 - 5 since I was running up on Matt who led these.
    200 free drill - I used a PB and snorkel. Focus on reach and extension.

    24 x 25 on :30 IM order by 3s
    200 fly drill 3L, 3R, 3 swim

    20 x 25 on :30 kick w/ fins "IM order", whcih was fly, back, dolphin on back, free
    200 back, 2 tap drill

    4 x 50 on 1:30, no breather. Made 'em.
    200 stroke with no name drill

    200 easy warm down

    Legs were still store and stiff, but loosend up a bit. Overall felt decent in the water, even for a day with a lot of IMs.
  5. Weights + Relays, Wednesday, July 22

    by , July 22nd, 2009 at 04:36 PM (The FAF AFAP Digest)
    Only time for weights today ... I hope I can swim tomorrow between drives out to Laurel MD. The balancing act has been a little shaky the last couple days!

    explosive lifting:

    bench press, 50 x 3 x 8
    standing lat pulldown, 90 x 3 x 10
    total ab machine, 90 x 2 x 15
    alternating hammers, 12.5 x 30
    fast bands

    elevated crunches, 2 x 25
    external and internal rotators, 10 x 3 x 15, each arm
    3 position arm extensions, 3 x 2 x 15
    straight arm seated dips, 3 x 25
    prone scapular scrunches, 3 x 25



    Briefly scanned the preliminary Relay TT results. Our small team squeezed out quite a few from Zones. Don't care if I'm a bad ass braggy triathlete, I'm psyched about it! Go GMUP!

    #1 Women's 35+ 400 medley relay
    #2 Women's 25+ 200 medley relay (with 3 over 40s and one uber evilstroker)
    #3 Mixed 25+ 200 medley relay
    #9 Mixed 35+ 200 free relay

    Women's 45-49 results are at

    Mary Beth Windrath is trying to retrieve my times in the 100 backstroke. Since the Auburn results were in fact submitted on a timely basis, I am cautiously hopeful that my 100 back split request will be retrieved and count. Remains to be seen. The times from the Cary NC meet appear not to have been submitted at all despite the language of the entry form. If they don't submit the times, they vanish into the Cream Puff Times Dust Bin.

    I've really been too busy to look at the TT list caerfully. However, I did notice that I was ranked higher in the 100 fly than the 50 fly ... Does this mean I'm not an absolute drop dead sprinter? lol

    And 50 breast -- #11! hahaha

    Updated July 22nd, 2009 at 10:35 PM by The Fortress

    Strength Training and Dryland Workouts
  6. Sarasota Y Sharks Masters 5:30 Workout - 7/23/09 -LCM

    by , July 22nd, 2009 at 02:33 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    3 X 100 free 2:00
    4 X 50 free 1:00
    3 X 100 free 1:45
    4 X 50 free 1:00
    Descend both sets of 50's

    6 X 50 kick 1:20

    6 X 50 1:10
    1-3: Long & smooth
    4-6: Descend to fast

    6 X 25
    odd: Blocks. Sprint 20M
    even: Build to race finish

    5 X 100 Broken 3:00
    Broken :10 @ 50

    Nationals swimmers warm down

    1 X 200 IM 4:00
    4 X 50 Choice 1:15
    Swim the set 3 times through.
    Break between rounds.

    1 X 600 Pull

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  7. Very easy today

    by , July 22nd, 2009 at 11:57 AM (A comfort swimmer's guide to easy swimming)

    SCM, solo

    300 swim choice
    (did half free, half back)
    200 kick choice
    (on back, alt. dolphin/flutter by 50's)
    300 drill choice
    (did 100 1-arm fly drill, 100 back drills, 100 free drills)

    pull 8 x 50 free w/5 sec. rest breathe 3/5 by 25

    swim 12 x 75 on 1:30 in sets of 4:
    #1 1st 25 at ~80%
    #2 2nd 25 at ~80%
    #3 3rd 25 at ~80%
    #4 easy
    take 30 sec. between sets of 4;
    1st round the 80% is free,
    2nd round the 80% is fly,
    3rd round the 80% is back;
    all the rest is smooth free

    pull 8 x 50 on 1: descend 1-4 free, 5-8 back
    (used buoy only)

    swim down 6 x 25 free on 35, 3 breaths per length
    Total: 2650 meters
  8. Wed Jul 22th, 2009

    by , July 22nd, 2009 at 10:34 AM (Ande's Swimming Blog)
    Wed Jul 22th, 2009


    6:00 - 7:30
    Chris Coached
    Garrison pool

    2 rounds of
    100 free/50 fly-SDS
    100 free/50 back-R4L4
    100 free/50 dolphin breast
    100 free/50 tarzan

    Main Set
    32 x 100
    1 - 6 free swim on 1:40
    70 % effort (interval gives you :10)
    #7 FAST went 1:10
    #8 easy rest 1:00 after

    round #2 free pull
    went 1:07

    round #3 fins kick or swim
    went 1:09

    round #4 free swim again but 80% effort
    went 1:06


    looking for a couple SCM Meets in Oct Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events
    Swim Workouts
  9. 7/21 Fat Man Survived Fast Twitch Tuesday

    by , July 22nd, 2009 at 09:55 AM (Fat Man back in the Pool)
    Aquatic Center 50 M LCM

    400 warm up 100 swim, 100 kick, 100 drill, 100 swim

    10 x 50 swim on 1:00 drill/swim by 25 odd free even choice

    100 easy

    10 x 50 kick on 1:00 odd free even choice
    100 easy

    10 x 50 on 1:00 evens swim/sprint odds sprint/swim by 25
    100 easy

    10 x 50 on 1:00 evens build, odds FAP
    100 easy

    2800 M

    I don't mind speed work if we can temper it with the occasional mid distance work set. Dan Thompson at Austin Sports Psych had us doing a lot of sprint sets but we had larger rest intervals for recovery. Move forward 20 years and the need for recovery (at least for the Fat Man) increases. I was able to sneak in some breaststroke sprints, but still whipping the body into shape.

    I reviewed the results from the Gulf Coast Masters LC Zones. Attrition has caught up to my age bracket. When I last swam zones some 18 years ago it seems that there were many more in that 30-34 bracket and the 35-40 was going to be a tough transition with its strong level of competition. It looks like we only have a half dozen competing in the breaststroke. The Fat Man now must contemplate a return to competition after I get more regular workouts behind me.
  10. Wednesday 7/22 - Trying to Recover

    by , July 22nd, 2009 at 07:32 AM (Mixing it up this year)
    My usual trigger points have been set off but atleast I have a massage scheduled to work them all out on Thursday.

    10x100 @ 1:55 Free nice and loose, long stroke, good pull thru

    500 kick w/fins Free alt 50 right side/50 left side
    500 kick w/fins streamline on back alt 50 fly/50 back

    5x100 @ 2:15 Back pull w/kickboard as 50 EZ/50 FAST felt great on the fast portion able to hold 2:00 on them

    2x200 @ :15 Rest Free pull w/bouy EZ recovery
    4x25 @ :45 IM order SPRINTS! everything felt great except the breaststroke

    500 as 50 swim Free/50 1 arm fly

    Total 3500 meters
  11. July 21

    by , July 22nd, 2009 at 12:16 AM (Elise's Fitness Fun)
    Feeling pretty good after calming down and resting a few days. Did a 2800 meter workout today with some of the gals I used to coach. Really fun to swim with a group of teenagers sometimes as it reminds me of my younger days. I've been coaching at the my club pool, so got permission to do a workout with my coaches before the swim team got there.

    We finished the workout off with 8 x 25 stroke on a minute. For some odd reason, my backstroke feels the best right now, followed by my free, and then fly. I don't feel like I'm grabbing the water well on fly. Fly is such a sensitive stroke. Any slight change in hip position, timing, the way you breathe, or how you hold your head can make or break you. Wish I had a coach on deck at least once a week to analyze what I am doing. My fly can be really inconsistent depending on how well I am rested. During my college years, I could see a 2 second differential on my 50 split on the relay depending on where we were in the season. Crazy.
  12. Tuesday Swimming

    by , July 21st, 2009 at 10:30 PM (Swimming, Life, and Other Stuff!)
    Nasti Forest Park LCM
    Today was a short adhd type workout. I wanted to do more at the end but I couldn't decide what to I stopped. The pool lanes were very crowded and not everyone was doing the same workout. Welcome to the jungle!
    *200 free swim
    *200 flutter kick supine
    *2 X 100 (Breast stroke)
    *4 X 100 Free (descend each by 10 sec starting at 2:10)
    *4 X 50 Kick Fast w/fins on 1:15
    *4 X 50 controlled breathing on 1:00 3-5-7-3
    *3 X 100 Free (descend each by 10 sec starting at 2:10 sprint)
    *6 X 50 Free (I forget what the point was)
    *2 X 50 on 1:15 (anything but free)
    *200 choice hard
    *400 swim cool-down
    2,700 LCM
    I wasn't really "into it" tonight, but I did it anyway.
    I'm going to school tomorrow to start getting organized for the next year. I am going to figure out how to hide my small refrigerater. We were told our school district will not allow teachers to have personal electronic devices next year. I cannot survive without my fridge(I have around 47 boring self absorbing reasons why) so I'm going to hide it in my office somehow! Most people think my office is a closet in the gym and they usually don't come down there so I think I have a decent chance of getting away with it.
    Normally I am a compliant rule following person, but this I cannot accomodate.
  13. Tuesday, July 21

    by , July 21st, 2009 at 10:15 PM (The FAF AFAP Digest)
    Did three round trip drives to Mason today, as Mini Fort decided to attend a LC practice before JOs and I wanted to get a LC practice in as well. At least the traffic wasn't as bad as usual!


    500 swim
    500 (50 kick/50 drill)
    3 x 50 build
    1 x 50 scull

    (I missed 300 of this chatting and arriving a tad late.)

    3 x (4 x 100) @ 1:50
    #1 = 25 fly/50 free/25 fly
    #2 = 25 back/50 free/25 back
    #3 = 25 breast/50 free/25 breast

    I worked #1 & #2 and cruised the breast-free ones.

    50 EZ

    6 x 50 kick @ 1:15
    25 kick w/board + 25 kick on back holding board above head with 2 heads (extremely hard)

    50 EZ

    9 x 100 freestyle:
    (I did them all backstroke.)

    4 @ 1:40 (skipped one, cramp)
    3 @ 1:35 (cruised)
    2 @ 1:30 (skipped one and went fast on the last one with fins. went around 1:10 even having to swim around someone. pretty fast for me on backstroke at the end of practice.)
    150 EZ

    Total: 3300 meters (team = 3900)


    Random thoughts:

    I'm feeling pretty strong in the water at the moment. Wonder if it's the explosive lifting or something else? (More carbs? lol)

    Still need more sleep.

    Still need to check my taper workouts from last February. I've been operating on pure intuition lately.

    I've been just crazy busy lately. I think next week after Divisionals and JOs, life will calm down somewhat. Or at least I hope so.

    Going to lift tomorrow.

    My teammate wants to know why Jimby is wimping out and not swimming the 800 free against him at Indy.

    Really happy Fort Son, my homework minimalist, got a 5 on his AP history exam.
    Swim Workouts
  14. 7/21 - Run and ... Golf!

    by , July 21st, 2009 at 09:37 PM (FREEDom)
    AM Jog
    Ran about 30 minutes or so around the neighborhoods, about 3 miles I think. Woo hoo! Getting near that 10 minute mile barrier! Still working on getting in some running shape to not embarrass myself on some triathlons. So right now, just some easy-ish jogging at an aerobic level, adapting. My legs are bit sore in the quads right now, so still have some work. I may add some speed work in a few days.

    PM - Golf league
    I play regularly in a golf league in the summer on Tuesday evenings. Been doing that for more than 20 years... maybe 25. Longer than this swimming thing I do, at least this 2nd time around. I used to tee it up a lot more, but not sure I played that much better when I played a lot more. Played decently tonight... stayed out of bad trouble made a few putts, and shot 37, 1 over par, no birdies, no skins, and won my match. Rest of my team lost, so we lost the match. I don't shoot 37 every night so I'll take it tonight.

    Back in the water tomorrow!
    Tags: golf, running
  15. Day 20

    5x100 FR R:30
    3x100 FR Pull R:30
    2x100 Kick FR/BR R:30
    3x100 FR w/fins R:30
    1x100 FL/FR w/fins
    100 Easy

    1500 LCM outdoors w/Mark and Kim
  16. Sarasota Y Sharks Masters 5:30 Workout - 7/22/09 -LCM

    by , July 21st, 2009 at 03:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    1 X 100 2:00 1:45
    1 X 200 4:00 3:30
    1 X 300 6:00 -
    Swim the set twice. Intervals for round 1 left, round 2 right.

    4 X 100 Kick 2:30

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

    2 X 50 build 1:15
    1 X 100 swim down 2:15
    1 X 100 @ race pace 2:15
    1 X 100 swim down 2:15
    Swim the set twice. Choice.

    8 X 25
    odd: Blocks, 20 sprint
    even: Build to race finish

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  17. Tuesday, 7/21/09

    by , July 21st, 2009 at 01:40 PM (A comfort swimmer's guide to easy swimming)
    Did a little bit of sprinting today.
    SCM with Carrie

    300 swim free
    300 choice alt. drill/distance per stroke by 25

    (went fly/back/free 2x)
    kick 6 x 50 w/board w/5 sec. rest
    swim 4 x 75 choice w/15 sec. rest: 25 easy, 50 swim; descend 1-4 on the 50s to a fast last one
    (did these all free)

    swim 2x around (round 1 free, round 2 choice)
    4 x 25 on :45, #1 fast/easy, #2 easy/fast,
    #3 build, #4 FAST
    50 easy on 1:30
    4 x 25 on 1:00: odds first 15m all out, easy to wall;
    evens last 15m all out, work the finishes
    50 easy on 1:30
    (didn't get any times on these, but it felt good and we swam close to all out on the fast parts. On the second round did back on the 1st set of 25's and fly on the 2nd set. Seems like on my free it's taking 2-4 strokes before I find my rhythm and really get it going.)

    swim down 8 x 50 choice on 1:00
    (alternated free/back by 50's)
    Total: 2200 meters
  18. Tue Jul 21st, 2009

    by , July 21st, 2009 at 11:52 AM (Ande's Swimming Blog)
    Tue Jul 21st, 2009

    I'm going to Vegas tomorrow afternoon


    woke up late, left house around 5:45
    arrived 6:30ish

    6:00 - 7:30
    Chris Coached
    Garrison pool
    trained with doug ned larry matt brandon & amy

    missed it

    arrived as my lane was doing:
    20 x 50 @ :40-1:15
    1-4 free-hard interval
    #5 strong swim IM order
    rest 1:00 after each 5th one
    DID: 300 easy

    8 x 150 free pull
    1 - 4 b/e 3rd with 36 or less strokes on 2:20
    5 - 8 50 w/ 4,5,6 breaths total per 50 on 2:30
    confession: i didn't do the breathing pattern

    assigned 20 x 50 with fins on :45
    1 - 4 kick hard interval
    #5 free strong
    rest 1:00 after each 5th one
    DID: above set free

    100 easy


    looking for a couple SCM Meets in Oct, Nov, or Dec, we'll see, want a fast pool & a big meet to get more rest between events
    Swim Workouts
  19. 7/19 - 20 Bike, dryland and swim

    by , July 21st, 2009 at 10:15 AM (FREEDom)
    7/19 AM Bike
    Biked in the morning. Rode Suncoast trail, which is flat, but only rode 25 miles. Cut it short since some storms were coming in.

    7/20 AM Dryland
    I had planned to swim, but more storms were rolling through, so went to the gym instead. Did my normal weight circuit and 30 minute jog on the treadmill.

    7/20 6:30pm SCY
    Swam with the masters group. Coach Beth on deck. Water was nice

    Warm up
    400 300 200 100

    5 x 100 on 1:40 free desc 1>2 3 > 5
    200 easy

    5 x 100 on 2:00 choice desc 1> 2, 3>5
    200 easy

    10 x 50 on 1:00, fast/easy by 50
    200 easy (?)

    6 x 50 on 1:00, stroke desc 1>3, 4 > 6

    3 x 50 on 1:20 NO BREATH

    20 x 25 on :30 kick w/ fins

    200 easy warm down

    Left shoulder was bothering me, maybe from weights this morning, so I took it easy, and mixed in some drills, easy swimming, and more kicking with fins.
  20. Tuesday 7/21 - Taper time yea!!!

    by , July 21st, 2009 at 07:38 AM (Mixing it up this year)
    I think it is appropriate to start my taper on my Birthday. My body needs to do some healing in the next 2 1/2 weeks. Felt decent today but not fast.

    1000 Free by 200 as swim/pull/swim/kick/swim

    500 Free kick w/fins every 3rd 25 SPRINT
    500 fly as 50 skull drill/50 kick on back w/fins

    2x[4x25 @ :45 Fly w/fins SPRINT! held 19's
    ....[1:00 Rest
    200 Back pull w/kickboard between legs
    200 Breast kick
    200 Free over kick this
    200 IM went 3:47

    500 Free as 50 swim/50 drill choice of drills EZ

    Total 3500 meters

    Evening we did some drill work about 1200 yards very easy

    Updated July 21st, 2009 at 09:24 PM by Donna