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  1. Sat/Sun/Mon

    by , August 2nd, 2010 at 11:10 PM (Swimming, Life, and Other Stuff!)
    Saturday I had a l-o-n-g day at Lakeside Invite. I started driving around 5:50 a.m. for an 8 a.m. warm-up for the mile. The bummer was the rest of the meet didn't restart till 1:30 p.m. It was hot, humid, the water was 87 and I just started feeling crappy and headachy; probably from sitting outside in the heat for so long. I had fun talking to some folks but have decided indoor meets are more to my liking! I ended up with 3,200 lcm. I did the 1500, 200 freestyles, 200 IM, 50 Fly, and 50 breast. I haven't practiced strokes since April so it was an adventure.

    Sunday was nirvana. Apparently the temp dropped down below 60 Saturday night and it stormed. We were greeted with much cooler water Sunday morning and I completed my best quality workout of the summer! It was 4,200 LCM (I am too lazy to type up the details tonight) The practice was followed with egg sandwiches, blueberry coffee cake, zucchini bread, and coffee on deck. I love Nasti swimming and most of all EATING!

    Today I swam at the Monon with my 23 year old daughter. This is her 2nd workout of the summer. She has been on a 5 year hiatus from swimming. She has verbally committed herself to swimming at least 2X per week! I am doing workouts with short reps and generous intervals hoping it all feels good for her. She hopped out at the end of the wo today and (for the second time) proclaimed "I feel like a million dollars!" I really hope she gets back in the swimming groove. She has a condition called Legg-Calves-Perthes which is avascular necrosis of the hip joint. (basically a dead, flat, jagged femur head that doesn't fit into the hip socket) The only fix left for her is a hip replacement. The ortho-surgeon told her to hold off on this for as long as possible so she walks around all day, every day in pain.
    Here is our beginner workout:

    **400 Free warm-up swim
    **6 X 50 drill/swim on 1:05
    **200 Backstroke
    **10 X 50 IMO on 1:10
    **8 X 25 Free (concentrate on 6 beat kick per arm cycle) on :40
    **200 IM Cool-down
    1,800 scy

    We are swimming again on Wednesday!
  2. P2P Redux, Monday, Aug. 2

    by , August 2nd, 2010 at 09:10 PM (The FAF AFAP Digest)
    Beach Swim/Run:

    It was a gorgeous day here in NC. About 85 degrees and sunny -- perfect beach day. After sleeping in, I headed to the beach. After a good bit of Stieg Larsson reading, I headed out for my "1.7" pier to pier swim and run. This time, I added some of what Jazz calls "burst" freestyle where I'd go fast for 15 meters or so. After all the interval work I do, and long rest interval work at that, being in the ocean and swimming virtually non-stop is quite odd. I still feel no inclination to go to the Y, though, so I'll stick to the ocean for another couple days. Perhaps tomorrow, I'll swim to the pier, take a break, and then swim back. IF the current isn't too bad. Today, it was fairly neutral and it wasn't as choppy.

    Looks like the was temps for the race I'm contemplating here in November is 60-low 70s.

    Almost done with "The Girl That Played With Fire," and then off to the next volume.


    Updated August 2nd, 2010 at 09:18 PM by The Fortress

    Swim Workouts
  3. P2P Redux, Monday, Aug. 2

    by , August 2nd, 2010 at 09:10 PM (The FAF AFAP Digest)
    It was a gorgeous day here in NC. About 85 degrees and sunny -- perfect beach day. After sleeping in, I headed to the beach. After a good bit of Stieg Larsson reading, I headed out for my "1.7" pier to pier swim and run. This time, I added some of what Jazz calls "burst" freestyle where I'd go fast for 15 meters or so. After all the interval work I do, and long rest interval work at that, being in the ocean and swimming virtually non-stop is quite odd. I still feel no inclination to go to the Y, though, so I'll stick to the ocean for another couple days. Perhaps tomorrow, I'll swim to the pier, take a break, and then swim back. IF the current isn't too bad. Today, it was fairly neutral and it wasn't as choppy.

    Almost done with "The Girl That Played With Fire," and then off to the next volume.

    Swim Workouts
  4. Sarasota Y Sharks Masters: 5:30 AM Workout 08/03/10

    by , August 2nd, 2010 at 04:43 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper workout for Summer Nationals
    WARM UP:
    3 X 200 3:30
    2 X 100 1:45

    1 X 600
    Continuation of the WU
    Broken :15 at each 200
    Fins optional

    6 X 50 kick 1:15
    1 X 100 easy swim

    4 X 50 1:15
    Descend 1-4; #4 @ 100%

    6 X 25
    odd: blocks, great start and breakout sprint 20M
    even: build to race finish

    1 X 50 or 100
    From the blocks @ race pace

    WARM DOWN: 4 X 50 easy 1:00

    800/1500 swimmers only:
    12 X 50 1:00
    odd: perfect stroke
    even: race pace
    Swim Workouts
  5. Mon Aug 2nd 2010

    by , August 2nd, 2010 at 12:30 PM (Ande's Swimming Blog)
    Mon Aug 2nd 2010

    lifted on Sun, did not swim

    UT swim center is closed till October

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    6:00 TO 7:30
    Austin GARRISON out door pool
    swam with tyler, chris, doug, nate, & paul
    dove in at 6:10ish

    500 easy


    16 x 100 fr on 2:00
    supposed to descend best ave in rounds of 4
    ie 4 ave 1:17. 4 ave 1:16,
    I held 15's to 18's

    got 1:00 extra rest

    assigned 16 x 100 on 2:00

    16 x 50 fr on 2:00
    walked to other end on each then dove in when she said go
    ave 32's & 1's

    100 easy
    Swim Workouts
  6. 8/2 Workout

    Last SCY season I swam my short rest sets on 1:20 base as the tightest interval that I could hold forever and this season I want to drop that to 1:15. The goal is to work on accomplishing this during August so that I can add back speed work before meets start up again in October.

    Today, luckily, was SCY, so I didn't spend the first 15 minutes putting lane lines in. This week is Sr's and next week is Jr's so it is likely that we are done with LCM until next year.

    Warm up
    - 300 swim, 200 kick, 300 back
    Transition (w/fins)
    - 4x50 stroke down, drill back
    - 4x150 flutter kick, back kick, free
    Main Set
    - 6x300 on 3:50 (7s - 2s rest)
    Cool down
    - 100 ez

    I didn't expect to make all the 300s on 3:50, but figured this was a perfect opportunity to start working toward 1:15s. Rest was reasonable at 5-7 seconds on each until the end when it was a little tight with only 2 seconds. After not doing a short rest set since early June, I am pretty happy.

    On the negative side, I felt sloppy, especially off the walls, during the 300s. My head was up looking for those oh so frequent walls, my flip turns were a little sloppy with my legs not staying perpendicular to the wall during the flip, not holding the best streamline decreasing my distance off the wall, and breathing off the wall. If I were to do the exact same set Wednesday, my focus would be on correcting these problems on the same interval instead of pushing a little faster. I imagine the end result would actually be swimming faster from those changes.

    Updated August 2nd, 2010 at 08:34 PM by qbrain

  7. Last day of Long Course... Tomorrow SCY

    by , August 2nd, 2010 at 07:17 AM (Mixing it up this year)
    Luckly Friday I will get another chance at a LMC workout before Nationals.

    100,200,300,200,100@:15R Free
    5x100@2:00 Free kick w/fins #2&4 FAST others easy
    3x200@4:00 Back w/fins as 50 rt arm/50 lt arm/50 kick/50 FAST swim
    10x30 from dive alt fly/free
    200 Free w/bouy EASY

    total 2500 meters
  8. Sunday, 8/1/10

    by , August 1st, 2010 at 05:24 PM (A comfort swimmer's guide to easy swimming)
    Elko Senior Games

    Did the following in about an hour.

    500 mix of swim kick drill

    25 free - 15.63; 25 ez
    25 back - 19.34; 25 ez
    25 breast - 19.67; 25 ez
    25 fly - 16.47; 25 ez

    50 free - 34.56; 50 ez
    50 back - 39.56; 50 ez
    50 fly - 38.67; 50 ez

    100 free - 1:14.44; 50 ez
    100 back - 1:24.75; 50 ez
    100 IM - 1:33.03

    200 ez

    Total: 1600 meters
  9. Pier to Pier, Sunday, Aug. 1

    by , August 1st, 2010 at 04:34 PM (The FAF AFAP Digest)
    Made it to the beach after a hectic day yesterday. It's rather cloudy today, but no matter -- the salt water, the sand, the ocean air ... aaaahhhh.

    I did my favorite ocean workout -- swimming from pier to pier and then running back on the beach. Pier to pier is 1.7 miles, and I definitely went more than that as the waves were choppy, the current was strong and, well, I can't swim straight. I used my gold metallic B70 OW goggles, which I love. I swam about 2/3 free and 1/3 breast. I like doing breast in the ocean because I can see where I'm going! To my dismay, Mr. Fort took my MF out of the car (which did only have a dead battery) when he was packing up, so I can't play with it in the ocean.

    And I'm done with SL swimming! Our Divisional Champs were yesterday. Mini Fort did surprisingly well. She's been on the Jazz Hands program (swim 1x a week and hit the gym 2-3x per week). She dropped 1.5 seconds off her 50 fly time. More anecdotal proof that actual swim workouts are not necessarily needed for 50 sprints.

    NYT Article on Amanda Beard:

    Was checking on the B2B website. It mentions that swim booties and neoprene caps are allowed. What on earth are "swim booties"?

    Updated August 1st, 2010 at 06:02 PM by The Fortress

    Swim Workouts , Running
  10. Governors Island race report

    This morning I did the Governors Island swim. Governors Island is a small (172 acres) island in New York Harbor just a 5-minute ferry ride from the southern tip of Manhattan, and today’s race almost circumnavigated it (because of difficult tides/ferries coming and going/air vent for the Holland tunnel, we skip the northernmost tip of the island).

    Getting to the race start required checking in, getting a special 6:45 am ferry to the island, walking over to another dock on the island where we were to finish, checking our bags and getting chips, boarding another ferry, riding around the top of the island to the race start, jumping off the ferry, and lining up behind 2 buoys for an in-water start. There were 200+ folks in the race, so it took awhile for everyone to make it off the boat and to the race start, but there was beautiful scenery to look at while we waited. Finally everyone got into the water, they started us, and the race was on!

    During the first half of the race we swam down the western side of the island. There were great views of the Statue of Liberty and Ellis Island. Last year this part of the race had some significant chop and waves, but this year the water was pretty calm, and there seemed to be a slight helping current. As we rounded the the southern tip of the island, we could see the Verrazano Bridge in the distance. Going up the Buttermilk Channel, the only challenge is to be sure to stay away from the 3 piers. On the right is the Brooklyn waterfront—very industrial, with warehouses and big gantry cranes, which is kind of neat. The finish is right before the Holland Tunnel air vent (that little protrusion to the northeast at the top of the island), and it is easy to miss—you actually have to turn left and swim underneath a gangway, before you can see the exit ladder. Last year I overswam it and had to turn back; this year I did a better job sighting and swam right to it.

    I was with or near a group of about 7-8 swimmers during the last portion of the race, and worked really hard the last 300 meters or so trying to pull away from them. I got ahead of all but one guy (who obviously had the same idea as me about sprinting to the ladder!) and finished the race as the second woman overall. That surprised me, since there were plenty of women in the field who are better distance pool swimmers than me, but open-water races can be unpredictable that way. (And just for the record, I’m thinking of myself as the women’s masters champ this year, since the first place woman was just 15!) Overall, this year's race probably had more favorable currents and conditions than last year's--my time was 42:04, compared with 48:06 in 2009. I'm guessing a maximum of 30 seconds of that difference came from swimming the race better.

    The highlight of the day was catching up with a number of my open water buddies whom I haven’t seen all summer. I would have stayed out on Governors Island longer and enjoyed the hammocks post-race, but thunderstorms were threatening. (I did get some hammock time yesterday, when I went out to scout out the race course and when the weather was gorgeous). Chaos was there and won his age group, and I was happy to get to chat with him a bit afterwards. He was on Sharpie duty during race check-in, and incorporated a smiley face into my race number which obviously brought me luck.

    One interesting thing that they did during this race was to have a number of “Swim Angels” wearing different colored caps who were designated as helpers/calmers-down for anyone having anxiety or distress in the water. They basically just hung out in the water and made sure people were comfortable and happy, gave directional/sighting advice, etc. I think this is an idea borrowed from triathlons. They also had some volunteers on land doing the same thing before the race.

    Tomorrow we head off to Lake Placid for a few days, and I’ll get to swim in one of my all-time favorite swimming spots, Mirror Lake.

  11. Sarasota Y Sharks Masters: 5:30 AM Workout 08/02/10

    by , August 1st, 2010 at 08:15 AM (Sarasota Y Sharks Masters GOLD Workout)
    Taper workout for Summer Nationals, one week out.

    WARM UP:
    4 X 150 2:45
    4 X 100 1:45

    6 X 50 kick 1:15

    8 X 50 choice 1:15
    1-4: perfect stroke
    5-8: descend, #8 @ 100%

    1 X 100 easy swim

    3 X 100 2:30
    Swim all three at 85/90%

    800/1500 swimmers only: 12 X 50 1:00
    odd: perfect stroke
    even: race pace

    WARM DOWN: 4 X 50 easy 1:00
    Swim Workouts
  12. 500 Saturday

    by , July 31st, 2010 at 06:43 PM (Adventures in Swimming)
    Coached the Sharks SCY

    But we only had 10 swimmers show up and since we had a guard,
    everyone insisted I swim. Who am I to argue?

    500 AS
    200 SWIM
    100 KICK
    200 SWIM

    SET 1
    20 X 25 5X K/DR/DR/SWIM

    SET 2
    10 X 50 ODDS GLIDE/EVEN DESC :10 R

    SET 3
    5 X 100 EVEN PACE :15 R

    SET 4
    4 X 125 ODD STROKE/EVEN FREE 20: R

    SET 5
    2 X 250 BUILD BY 50 # 2 DROP 5 SEC :25 R

    SET 6
    1 X 500 PULL DPS

    SET 7
    2 X 250 BC 3/5 BY 50 :25 R

    SET 8
    5 X 100 1-3 EVEN PACE 4-5 DESC :20 R

    SET 9
    10 X 50 1-3 :45 / 4-6 :50 / 8-9 :55 / 10 ??


    Had one swimmer do 12 set's (OUCH!!)
    I made 4000 after getting everyone else started.
    Felt good today. I'm glad I got to swim.
  13. Sat Jul 31st, 2010

    by , July 31st, 2010 at 06:15 PM (Ande's Swimming Blog)
    Sat Jul 31st, 2010

    I wasn't happy with my 100 fly at zones, I choked right off the turn so I've decided to deck enter the


    Open to USAS registered clubs and swimmers in Texas and Louisiana
    July 28 - July 31, 2010


    did Thu work out

    arrived on Thu
    I was hoping to enter the 400 IM time trial and see if could could improve my 400 but it didn't work out


    100 bk 1:04.54
    78th place
    30.76 33.78

    100 fl 1:01.81
    89th place
    28.95 32.86


    200 im
    74th place
    1:07.35 (37.40)
    1:48.00 (40.65)
    2:19.78 (31.78)

    50 fr

    tied for 54th which was my best placing

    Subscribe to Ande's Swimming Blog

    Updated August 2nd, 2010 at 02:27 PM by ande

    USA-S Swim Meets / Events
  14. Doogie Howser in our midst


    If everyone wasn't already in awe, you should be now. We have a regular, recently an extremely frequent, poster who became an engineer at the age of 15. For reference, Doogie wasn't a doctor until 16.

    While I have been known to argue with MDs and PhDs and even DVMs, I cannot compete with such brilliance. Child prodigies are just too much for me and that really leaves me with nothing to contribute to the forums. I am a relatively inexperienced swimmer, so giving swim advice is out for all but the most rank beginner. Dry lands has be proven to be hazardous to your health, so any advice I could offer there would be best kept to myself and the final area that I might be able to add to the conversation, the science behind training, can now be answered by our middle aged child prodigy, Ms DYKWIA*.


    I stopped reading the forums and the blogs for several weeks, one or two of you might have noticed. I had grown frustrated with the forums since any comment I made seemed to have to be followed up with 5 references to peer reviewed articles and a detailed explanation of the math behind my comment. Some of this is my fault for not participating in the threads where we just call each other names for our suit preferences or that thread that Jim started for us to call each other names for our dry land preferences.

    It upsets me to see the blind leading the blind, but it will be best for me if I stop reading the forums.

    Sadly, I will never get any of the new inside jokes

    Fall Training:

    There is a meet at a pool I am fairly familiar with at the end of October and another meet at the beginning of October that I am less familiar with (both USAS). That is about 12 weeks from now. My plan is to focus on that meet with goals of breaking 23, 50 and 1:55 with the main focus being the 100 free. If breaking 50 is doable, the other two will fall in place.

    There isn't a plan yet, but 12 weeks is a good amount of time since I have not been out of the water. Over the summer, all my sets have had long rest of 15-40 seconds per 100, so first thing to take care of is to become comfortable with short rest sets again. I would like to lower my base interval from 1:20 to 1:15 and that will be my focus for August. This I can do at Lifetime and the main sets will be the oh so boring Xx100s on 1:20, where X probably is until failure initial working up to 3 or 4.

    Once the team workouts transition back to short course, I need to get a time off the blocks in practice and then work to lower that time 3 seconds by October. Doing a 100 for time once or twice a month would be wise. Something similar might have been posted about the 200 last year

    Compared to last year, right now my conditioning is crap, but my stroke is better and my turn over is faster. I have not trained hard consistently since last year because of 1) rib injury, 2) Asia and 3) summer practices being high rest consistently. At Zones it was apparent there was not enough endurance for anything over a 100 and certainly not enough endurance for the number of races swam.

    The philosophy that things measured are things improved will have me paying a lot more attention to my practice times compared to previously. Don't expect boring workout posts with little comments like (1:11, 1:12, 1:12, 1:13, 1:11). The normal infrequent boring posts will continue.

    Tracking power points/q points/energy points/whatever could be interesting information over time, but right now it isn't easy enough to calculate and track, so I might put something together to make it easier.

    * Do You Know Who I Am
  15. Saturday, 7/31/10

    by , July 31st, 2010 at 03:01 PM (A comfort swimmer's guide to easy swimming)
    SCM, with Carrie

    Warm up (1000)
    200 swim - 100 drill - 100 kick (all free on this)
    100 swim - 50 drill - 50 kick (all back on this)
    4 x 100/1:50 build (free went 1:28-1:30)

    Main set
    4 x
    {50 ez - 50 strong - 100 ez - 50 strong - 150 ez - 50 strong -100 ez - 50 strong - 50 ez - 50 strong, continuous/30sr}
    (didn't get times on the 50's but total time for each round was around 12 minutes.
    Round 1 - all free, round 2 - back on strong, round 3 - IM order on strong, round 4 - back on strong)

    Scull/Pull with fins and bouy
    5 x 100 (50 scull - 50 pull)

    Warm down
    100 easy

    Total: 4400 meters
  16. AQUAMAN Swim Series in Colorado

    I'm very glad, I decided to join the Aquaman Swim race for 6 weeks from June 29th to August 3rd. For now, I'm in 1st place of all woman swimmers in 2-Mile Event with the highest points, but it's not over yet. There is one more race left on Tuesday night August 3rd. I'm nervous and thinking positive.

    I LOVE good challenge with good swimmers for FUN!
  17. Returning to normalcy (almost)

    by , July 31st, 2010 at 12:54 PM (Life in the (not so) fast lane)
    The last two weeks or so I have been terribly beat up (back, neck, shoulder, even legs and feet are hurt in some way), but not all of it has been swimming-related injuries. Sadly, I had to skip team practice all last week and still can't even attempt fly or back right now, but fortunately I've been able to do at least something in the pool every day.

    I'm going to a chiropractor on Monday, which should go a long way to getting back to normal. Today I felt okay enough to do more than some easy drills, although I'm still limited and just do what I can.

    Today I did:

    6x100 swim/pull/drill

    400/300/200/100 free, with :30 rest between each. On the 100 I touched in 1:11, which I was happy about, all things considered. I felt good here.

    8x50 double-kick breaststroke (was trying to go a little easier on my back)

    Dolphin kick on back w/fins (I had to be very gentle on the turns)
    200/100/50/25/25 first 2 fairly easy, last 3 sprint kick

    100 warmdown

    2500 total

    As far as workouts go, this one sucks, but it's definitely progress. Tomorrow's an off day. I'll see how it goes on Monday.
  18. Lets hit Bo While he Swim's Friday

    by , July 30th, 2010 at 09:28 PM (Adventures in Swimming)
    I got hit at least 4 times today. 2 of them I know were not my fault.
    I got hit by a backstroker underwater in the fast lane twice. The second
    time he actually pulled my suit down a couple of inches. Good thing I had it tied good.

    Swam with the Sharks SCY
    Coach Alex

    4 x 200 S/K/P/S

    8 x 75 Rotating IM :10r

    2 x 200 :20r
    2 x 50 ez
    3 x 150 :20r
    2 x 50 ez
    4 x 100 :15r
    2 x 50 ez
    I warmed down here

    The fast lane did
    5 x 50 :10r
    2 x 50 ez
    The also did the 100's on 1:10 (OUCH!!)
    I made the last of our 4 on 1:09

    Then when I got home I hurt my knee getting out of the truck.
    I guess I'll be wearing a brace for a week or 2.
  19. Cursed, Friday, July 30

    by , July 30th, 2010 at 08:39 PM (The FAF AFAP Digest)
    Bike, 30 minutes



    That was all I could squeeze in, despite my grandiose plans for today. I would exercise tonight, but I've found the last two night practices I've been up to 1:00 am or later. Exercise does not make me sleep!

    And I've decided I'm cursed or jinxed since getting off the ship ... I've had an enormous amount of dumb bad luck: Mr. Fort's bike accident, my car was hit and run (why do people do this?!), my car broke down tonight on the eve of vacation and I had to hoof it home, Garmin lost, door broken, freezer broken, teenagers gone bonkers as teenagers do, daughter to doc with eye problems similar to mine, SL politics, etc. etc. When I get to the beach, I am going to nothing except make sure my little one doesn't drown, read my books (have a pile of 10 now) and exercise. I packed my wetsuit just in case the water is not too hot and the jellyfish are out.

    One bright note is that I did book a vacation for next summer. This will interfere somewhat with my training plans for Auburn LCM Nationals in 2011, but I should have a good month to re-train and re-boot. My focus meet for 2010 will be a SCM meet in December, either CZ or NE Champs.

    I'm sure most of you have read the USMS Swimmer magazine. I tried and reported on 3 of the new tech suit substitutes. To my chagrin, I liked the Speedo LZR Elite best. (This will make JimRude slightly nauseous, I know.) So that is the suit I plan to wear at LCM Zones on Aug. 21-22 with 2 back ups.

    And, its official, my GMUP team has been restored and it's in writing. The new deal is better in some respects and worse in others. The people like Speedo who used the 4:45 am spot will have to find other options, and I feel badly for them. But the Sprint Classic and Zones are on! I'm happy to train (albeit periodically and sporadically) in a great facility with a great coach. I love the new Friday open swim option. Training on your own at GMU is typically vastly easier than one of the local rec centers.

    Article on Katie Hoff:

    And this sucks on the GF front:

    I have not been doing well staying GF lately.

    Updated July 31st, 2010 at 01:20 PM by The Fortress

  20. Too cold to swim outdoors?!?

    Today I swam up at the Riverbank State Park pools. I started out in the indoor pool and did

    1000 lcm warmup

    6 x 100 FR/BK @ 2:00

    100 kick w/ fins
    4 x 50 (25 fast / 25 easy) w/ fins @ WWSMM
    100 dolphin dives w/ fins

    Then I went outside to the scy pool—it hadn’t been open when I first arrived, and when I had asked about it the lifeguard looked at me like I was crazy and told me it was COLD out there! For the record, it was in around 70 and a little breezy this morning! The pool water was probably about 82, so it was pretty perfect, especially once the sun cleared the indoor pool building's roof and shone on the pool. The only place that might have been anything like cold was the lifeguard chair, which is always shaded in the morning. I was glad when they opened it up, since warming down in the sunshine with views of the Hudson is one of the chief delights of swimming at Riverbank during the summer.

    Once outdoors, I just did some slow warmdown swimming and some sculling and balance drills. I got to share a lane with my swim buddy Kathleen, who is on an ow swimming tear this summer. I also got to see a few swim friends in the indoor pool that I hadn’t seen for a while, and wish one of my teammates good luck before he heads off to Germany to compete today. It was a very friendly and calm lap swim session. My legs were feeling a little sore and tight from the plyo yesterday, so the kicking felt especially good.