View RSS Feed

Recent Blogs Posts

  1. Fri, Nov. 16, 2012 5:00-6:00pm at the Y

    by , November 16th, 2012 at 09:52 PM (Fast Food Makes for Fast Swimming!)
    I figured that since there isn't any practice tonight or tomorrow morning with the meet going on, that I'd get in a short swim tonight at lap swim prior to my meet performances on Sunday.

    Figured out a couple things tonight:
    1. I now like practicing in a group setting - Y lap swims are boring
    2. Solo workouts are too easy to back out of stuff when it gets tough, or you're tired.
    3. See #2 above
    4. Must eat better during the day
    5. I still can't seem to make myself get past 3000 on my own


    300 Free
    200 Kick w/ board
    400 Free Pull
    100 Free

    10 x 50 Kick w/ board @ 1:00 nothing stressful, just make 'em

    Main Set: I got this idea from tjrpatt's blog the other day, though I shortened it in half 'cause I could.

    6 x 200 Free @ 3:00 broken at the 100s as:
    • 100 @ 1:10/100 @ 1:50
    • 100 @ 1:20/100 @ 1:40
    • 100 @ 1:30/100 @ 1:30
    • 100 @ 1:40/100 @ 1:20
    • 100 @ 1:50/100 @ 1:10
    • 100 @ 2:00/100 @ 1:00
    I did a 1:05 on the initial 100 @ 1:10, then just cruised the rest of the set. The final 1:10 interval I did a 1:04, then did a 1:00 on the final 100 @ 1:00. It's a good set, though I'm sure much better with a group, and with the :05 interval changes as well for a good 2400 set.


    200 EZ

    2900 Yards

    My muscles are sore from the week of swimming plus my work at work as well. It's just a regular old USAS meet this weekend, and I'll just give it my best. At least I'm doing fun events (fun for me). 200 Fly, 200 Back, 200 Free.
  2. Fri, Nov 16 - Friday Speed Day

    Roger called it Freaky Friday and that's fairly accurate too. We worked on speed today. Didn't do as much yardage, but was still worn out.

    Shared a lane with Keith and swam with Roger, Peter, Andrei, Meredith, Dave B., Dave M. and Danny.

    100 Free
    6x50 on :50
    50 Challenge - 4x50 sprint w/12 second rest (2:55 - :36 = 2:19)
    100 Back
    12x25 on :40 hard no breathe (sort of)
    8x100 on 1:30 (1:15, :15, :15, :15, :16, :16, :17, :16)
    100 Back
    5x100 Back on 1:40 (1:29, :27, :28, :27, :29)
    16x50 IM Relay - swam 4 50 Back's
    40x25 Free Relay - Swam 10 25's
    200 Kick
    5x100 BAck w/paddles on 1:40
    200 Free
    100 Free
    200 Back w/paddles

    4050 yards
    110 minutes
  3. Friday, 11/16/12

    by , November 16th, 2012 at 06:48 PM (A comfort swimmer's guide to easy swimming)
    Warm up (1000)
    200 swim – 100 kick – 100 IM drill – 100 scull
    6 x 50 with paddles/1:00 alt. pull + kick by 25’s
    4 x 25/:45 burst and cruise IM Order

    Main Set (800)
    1 x 200 Free/3:15 - 2:45
    2 x 100 Back/1:45 ds - 1:28, 1:26
    1 x 200 Free/3:15 build - 2:50
    3 x 50/1:10 25 breast with dolphin kick/25 free
    1 x 50 Free
    - was supposed to do 200 but shoulder started to hurt before I finished 1st 50 so I stopped this set and went on to next kick set

    Kicks (800)
    16 x 50/1:15 every 4th fast
    - 1-8 were with board & snorkel, 9-16 on back. fast ones under 55, others 60±

    50 easy swim for warm down

    Total: 2650 yards
  4. It's On!, Friday, Nov. 16

    by , November 16th, 2012 at 06:18 PM (The FAF AFAP Digest)

    600 various
    4 x 50 fly drill @ 1:10
    8 x 25 shooters @ :40
    5 x 50 burst + cruise @ 1:30
    50 EZ
    6 x 25
    odds = up tempo free @ :30
    evens = EZ @ :45
    50 EZ

    Total: 1500

    ART, 30 Min


    I ended up taking yesterday off. Very busy at Lil Fort's school and then had a massage. Felt a bit sloggish today after massage + ART.

    We have 3 relays for the Sprint & Relay Festival on Sunday: 200 mixed medley, 200 mixed free, and 400 mixed medley!! Teen Fort used all her persuasive wiles, aided by Coach Cheryl, to coax former All American Robert Hansen out of his 4 year retirement. Along with a self described overtapered Speedo, we should be pretty speedy in the 160-199 age group. Judging by the times Coach Cheryl entered us at, she thinks we're all in great condition and fully tapered. I also think it's fantastic that my team will have two 240-279 year old relays!

    In light of this development, I am scratching the 100 fly. I would only have a nanosecond of rest and swimming it would suppress enjoyment of the "Festival." I prefer to be festive. I checked the NE Champs schedule and I can easily swim it on Saturday instead of 50 fly and have ample rest after my first 2 events. I asked Coach Charlie, the amazing meet director, to switch me to 50 breast. Haven't heard yet and he's very busy getting the relays entered. Either way is fine.

    This could be the only chance that I have to swim relays with Teen Fort before she leaves for college. Between high school swimming and winter and spring rowing, she will be busy. I think our Zones meet will conflict with out of town regattas, though I'm not positive.

    On anther note, I am deliriously happy to have dinner reservations for Thanksgiving. This is my least favorite holiday and the typical fare is just plain nasty.

    Updated November 16th, 2012 at 06:29 PM by The Fortress

    Swim Workouts
  5. Just a little workout

    I swam at Riverbank this morning with a fun lane full of open-water swimmers—Rondi, John, Hannah, Mike, and Andrew were all there. I got there late after sleeping in a bit—diving practice in Queens until 10pm make Thursdays a late night for me—and missed the long set of the day, but was happy to join in for the last bit. Here’s what I did:

    1000 lcm warmup (400s, 200k, 200p, 200d/s)

    5 x 200 swim > kick pacman

    200 warmdown

    Nice to feel like part of the gang today!

    Diving practice is still my weekly thrill, especially now that swimming at the beach is on hiatus for a bit. I’m still mostly working on getting the timing of my hurdle and jump off the board right, but am also doing various line-ups off the 1 and 3m boards, and forward tuck dives off the 1m. Fun stuff!
  6. Sarasota Y Sharks Masters 5:30 AM Workout -11/19/20122

    by , November 16th, 2012 at 04:05 PM (Sarasota Y Sharks Masters GOLD Workout)
    3 X 100 1:40 1:30
    4 X 75 1:15 1:05
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    4 X 100 kick 2:10
    6 X 50 kick 1:00
    1 X 100 swim

    4 X 50-1 of each stroke- 1:00
    1 X 100 IM 1:45
    4 X 50-best stroke/no free- 1:00
    1 X 100-best stroke/no free- 2:00
    4 X 50 free :45
    1 X 100 -fast-

    3 X 200 3:00
    1 X 200 fast 3:00
    3 X 100 1:30
    1 X 100 fast 1:30
    3 X 50 :45
    1 X 50 fast
    Swim or pull

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  7. Body Position Drills

    by , November 16th, 2012 at 03:23 PM (Alex's swim journal)
    I was looking back through the Open Water work-out thread by Anne Cleveland this week and found the body position drills, which I thought could help me out. I needed a mostly "drill" day after the hard interval day yesterday. Here's what I did:

    WARM-UP (500 yards):
    100 fr
    100 br
    100 bk
    100 pull
    100 kick w/ fins

    DRILLS W/ FINS (1100 yards):
    100 spear
    100 (50 pull/50 kick)
    100 sharkfin
    100 pull/kick
    100 sail
    100 pull/kick
    100 corkscrew
    100 pull/kick
    100 back kick
    100 pull/kick
    100 fr swim

    COOL-DOWN (600 yards):
    100 fr
    100 pull
    100 fr
    100 br
    100 bk
    100 fr

    I'm still using zoomer style fins for most of my drills since my ex-runner's legs still haven't developed a strong kick yet. Hopefully the fins will help move that along at the same time that they help me keep momentum in my drills.
  8. Long Course Friday

    by , November 16th, 2012 at 01:23 PM (Mixing it up this year)
    Needed to give my shoulders a rest since I did my upper body weights yesterday.

    500 Free
    500 Free kick w/zoomers moderate pace
    10x100@1:45 Free w/paddles & bouy
    2x100 Back
    2x100 Back kick w/zoomers
    2x100 free w/snorkle kick to 15m swim 20m kick 15m to wall for each 50

    Total 2600 meters
  9. Friday, November 16, 2012

    by , November 16th, 2012 at 01:07 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 68, pool at 80, 100% water clarity.
    Cloudy overcast skies with humidity at 62%

    Warm up:
    1x2000 as 200 FR/200 BK

    *Set 1*
    5x200 BR on 1min rest, done as 50K,50S
    • Kicking; alt 50s as kick w/bd and kick on back
    • Swim; narrow kick, press legs together, tuck chin, hold streamline into the pull.

    200EZ BK/FR

    *Set 2*
    5(2x50 on 1:00, 1x100 on 2:00) results:
    1. 32, 32, 1:05
    2. 32, 32, 1:05
    3. 32, 31, 1:04
    4. 32, 32, 1:04
    5. 31, 31, 1:03

    500 BK DPS with compact streamlined turns

    *Set 3*
    10x50 on 1:00 SDK w/fins as 25/backside, 25/frontside
    Focused on 15+ yds underwater, tight streamlined arms behind head
    • 1-5 did 35s
    • 6-10 did 36, 35, 33, 31, extra :30 rest, 29

    Warm down: 400 EZ FLY 25K/25DR/50 Swim

    • Arrived to the pool feeling tired & sore, but after warm up I was ready to try making a good effort.
    • Warm Up - The usual moderate smooth pace with a focus on technical stroke details.
    • Set 1 - My BR Kick is becoming stronger so I can do more breaststroke, Coach adjusted my body position with more streamlined extension off the kick transition to pull.
    • Set 2 - Working on extending the smooth, controlled :32/50 pace into 100s, and later 200s. Did 1 min & 2 min intervals for enough recovery to get HR back down to 11/6 and keep technique as best possible. The progress so far is good considering this is my 3rd week of higher intensity swimming with intervals.
    • Set 3 - Joel and I did these together, hence the descending times as we were flat out racing each other on the last two 50s.
    • Warm Down - I have been doing different strokes in recovery and and warm down swims to get in more exposure to all the strokes.

    Updated November 17th, 2012 at 12:05 PM by fdtotten

    Swim Workouts
  10. Humor and friendship help meeting goals

    by , November 16th, 2012 at 12:46 PM (Colleen Conway's blog)
    So I watch way too much BRAVO tv, Real Housewives all of that. At the end of every practice that I do with my husband, we usually do around 12 x 25s fly sprint.

    He goes ten seconds ahead of me, and then lets me know what my time is. When I touch the wall he will tell me my time and if anyone were sitting near us they would probably be laughing their head off because we sound like an old bickering couple. It usually goes like this:

    Kyle: "Ok 13. Good."...."Mid 13"
    Me: "What do you mean?? Was it 13 or really 14? Are you lying to try to boost my confidence? My coach used to pull that, dont do that, I have to improve" ( 25)
    Kyle: "ok you were almost at 12....but you hit on the 13..."
    Waa Waa Waa etc. LOL.

    So lately my new thing, to add humor to our 25s, is when I touch the wall, he can say a certain word when I touch depending on the time. This pretty much makes both of us choke on water at the wall with laughter. Our scale goes like this. So for a 25 fly, a 13 is greattttt. A 12 is fabulousssss. An 11 would be excellenttttttt. Now you have to imagine these words drawn out in a really hilarious over the top manner... thats where imitating characters like some of the housewives from reality shows on BRAVO comes in, really over the top. Anyways, these sorts of things do make me laugh when I'm about to do a sprint,and having fun while swimming, and having humor about it makes it worthwhile.

    I have been doing consistent 13s now. A month or so ago I was doing 14-15s. So my goal is to start hitting 12s. My ultimate life goal is 11s and I would be a happy camper.
  11. FAST Fri Nov 16th, 2012

    by , November 16th, 2012 at 12:08 PM (Ande's Swimming Blog)
    FAST Fri Nov 16th, 2012

    15 days till my SCM meet

    sent in my entry on Tue

    Swam on Tue & Wed didn't blog
    Lifted Wed and plan to lift today or tomorrow

    Whitney coached
    SCY UT Swim Center main pool north end with blocks
    6:00 - 7:30 dove in on time
    Swam with ned, David, Keith, Jeff & Tyler
    Beside Chris, Chris, Mike, & Todd
    Jim, Gull, Larry & Sloan

    Warm up
    went 1000 doing easy 50's on 45

    Main Set

    assigned 2 rounds of
    4 x 50 Best ave on 1:00
    300 easy
    5 x 100 best ave on 2:00
    300 easy

    50's easy speed on Pt1 R1
    (3 x 50 on all 300 easy's)
    25 fast 25 easy on the 1st round of 100's
    Pt 2
    25 fast 25 easy on the 50's
    & 25 fast 25 easy on 100's
    raced mike on 2, he's looking fast

    Next Meets:

    Sat Dec 1, 2012 - Sun Dec 2nd
    2012 South Central SCM Reg Championships

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Swim Workouts
  12. How to train for a 400 free gridge

    by , November 16th, 2012 at 11:11 AM (Random Nonsense)
    My three pronged approach:

    1. Spend more time traveling than training and ignore that training can actually occur while traveling.
    2. Supplement wine consumption with beer consumption.
    3. Modify Rushall training to include more rest and less volume at lower efforts. This modified form can actually be done with or without a noodle.

    The key to success with this approach is taking a gridge with an overwhelming advantage, and that's exactly what That Guy did.

    Except he wasn't following my plan.

    While everyone reading That Guy's blerg thought he was doing laps across Puget Sound, fly/back, he was actually secretly crafting the perfect 400 free time drop. If anyone had actually read the bloog, they probably would have noticed this plan, but it was wisely hid in plan site.

    That Guy was so confident in his devious plan that he started randomly signing up anyone who passed by for this gridge.

    Imagine, training hard for a gridge. I tried that once and ended up with broken ribs.

    This time will be different. This time I will show up wholly unprepared, but with a functional rib cage, and have faith that my only 400 free time on record was a fluke in the most negative sort of way, and I can fake (or bribe) my way to an official 16 second time drop needed to beat That Guy.

    As for rxleakem and aztimm, how I am supposed to know how much to bribe the officials? They have not even swam yet. Bugger that.
  13. 11.16.12 - Friday workout

    by , November 16th, 2012 at 09:07 AM (Pete's swim blog)
    Swam w/ Aundrey, Meredith, Dave, Dave, Dave, Roger, Danny and Keith. Woke up late this morning and rushed to the pool. I got there as warm up was ending. So, I effectively got 300 yds of warm up before the challenge set. Not good. Short day today. I'll probably make up a lot of it at the meet Sunday.


    Challenge Set:
    6 x 50 - :50
    2:00 Break
    200 Free broken at 50s w/ :12s in between each 50. Made 2:04. Lack of warm up killed me. Never got up to speed.
    100 Easy

    12 x 25 - :40 No breath

    8 x 100 - 1:30
    * 1-4 convert 25Br/75Fr to 100Br (Made last one on 1:22)
    * 5-8 convert 25fl/75fr to 100fl (Made 100 fly but not by much)
    100 Easy

    5 x 100 - 1:40 (50 Catchup stroke w/ kickboard/50 kick)
    25 Easy

    4 x 800 Medley Relay (by 50s) - I got the Breaststroke leg
    25 Easy
    3 x 1000 Free Relay (by 25s)
    25 Easy

    200 Cool down

    (3100 Total)
    Swim Workouts
  14. Thurs, Nov. 15, 2012 7:10-8:30pm

    by , November 16th, 2012 at 12:51 AM (Fast Food Makes for Fast Swimming!)
    Got in late since I was coming from my son's swimming lesson, and we left early since we're doing an "EZ day" for the meet this weekend. I'm not swimming till Sunday, but everyone else has all 3 days to race. I'm gonna try to get to the pool tomorrow evening and battle the lap swimmers.

    Warmup (in late):
    They did 300 Free, 300 Kick w/ board, 300 Free Pull
    I did 300 Free during the 300 Pull

    Kick Set:
    5 x 300s Kick w/ fins @ 4:30 I did SDK on back.
    Can you say WTF? I held 4:00-4:15s on these. I just didn't have the will to try too hard on these. The kids leading my lane were just lapping me at my 250 turn, and were going sub 3:30s on them. WOW!

    Main Set:
    10 x 100 @ 2:00 All Choice of Stroke, but same stroke for each pair

    Odds EZ, Evens FAST
    • 1st pair: Fly w/ fast one 1:06
    • 2nd: Back - 1:15
    • 3rd: Breast - 1:18
    • 4th: Free - :59
    • 5th: Free - :58

    Dive 25s Fast:
    • 3 were Fly
    • 2 were Back
    • 2 were Breast
    • 2 were Free

    No cool down.

    Out a bit early, and ready for the meet...or, uh, work tomorrow.

    3025 Yards
  15. 4500 interval workout

    by , November 16th, 2012 at 12:02 AM (Alex's swim journal)
    Last night I only had 40 minutes before the Y closed, so I did little more than an extended warm-up--1750 in 35 minutes broken up like so:

    100 fr
    100 br
    100 bk
    500 EZ fr
    10 x 50 on 1:00 (~:45)
    100 bk
    100 br
    250 EZ fr

    Today I had about an hour and a half, so I did the following:

    100 fr
    100 br
    100 bk

    MAIN Sets:
    10 x 100 on 2:00 (1:32-1:36)
    10 x 100 on 1:45 (1:34-1:36)
    10 x 100 on 2:00 (1:31-1:38)
    10 x 50 on 1:00 (:44-:46)

    100 br
    100 bk
    500 EZ fr (probably 1:45-1:50/100 pace).

    This was much more grueling than I expected... I really have lost endurance from last summer when I could do a workout with 5 sets of 10 x 100 on intervals from 2:00 to 1:40. Today I only had 3500 of not so hard swimming with generous intervals and still felt like crud by the end. The EZ 500 in the cool-down was encouraging though.