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  1. Sarasota Y Sharks Masters 5:30 AM Workout -01/10/2013

    by , January 9th, 2013 at 11:42 AM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:30 3:30
    4 X 100 2:00 1:45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 5;00
    4 X 150 descend 1-4 2:45
    Two rounds, swim or pull

    10 X 50 kick
    5 on 1:10
    5 on 1:00
    1 X 100 swim

    2 X 50 1:00
    1 X 100 fast 2:30
    Three rounds, choice

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  2. Week 14 - Wednesday

    by , January 9th, 2013 at 08:47 AM (After a long rest)
    I still felt crappy this morning but stuck with it and felt better at the end. Doubled my vitamin c again so hopefully I will beat whatever is wrong before it takes hold! I am the eternal optimist!

    warm up

    400 free
    6x50 backstroke catchup drill
    6x200 IM, first 3 drill swim on 3min, the last 3 swim on 2.45

    Main set

    6 x (150 free with flippers on 1.45, 100 kick on 1.20 with flippers, 50 back on 45 with flippers)
    12x50, 2 free on 35, 2 back on 45 repeated 3 times

    warm down

    100 easy

    total 4300

    15 mins on the vasa swim bench

    I held 30 very comfortably on the 50s free and 35s on the 50 back at the end and felt good(finally). The main set was swum aerobically and was actually quite easy. The hardest set for me was the 200 IMs. I found it hard getting my heart rate up and felt very achy.
    Swim Workouts
  3. Testing the waters.... Not good so far

    by , January 9th, 2013 at 07:17 AM (Mixing it up this year)
    Tried some fly today and it was not pretty. I just need to get thru it and the breast kick with my left knee acting up. Getting old stinks.

    500 free every 4th lap drill
    500 free kick w/zoomers as 25 slow/25 mod/25 fast

    8x25@:45 fly 1 arm drill w/zoomers
    8x25@:45 fly w/zoomers
    3x200 free w/strapless paddles and 6 beat kick
    4x50 from dive good breakouts
    200 breast kick testing the knee
    100 back
    100 free

    Total 2600 yards
    Swim Workouts
  4. Tues, Jan. 8, 2013 7:15-9:00pm

    by , January 9th, 2013 at 01:06 AM (Fast Food Makes for Fast Swimming!)
    We started off the day with a team recap and awards from the meet down in Walla Walla. The team placed 3rd overall, and lots of best times for the kids, which is great!


    600 (25 Free, 25 V-Sit Scull, 25 Breast (pull-kick-kick), 25 Free)

    Kick Set: (something that Chris Stevenson could probably handle w/out fins)

    4 x 100 SDK on back w/ short fins @ 1:35 - made these no problem
    4 x 100 SDK on back w/ short fins @ 1:25 - no problem here either, was under 1:15s
    4 x 100 SDK on back w/ short fins @ 1:15!!! - made the first one by 2 seconds, then it was all over...ended up going on the 1:20 interval though

    100 EZ

    Main Set: High Quality EN3 work (30-31 HR/10 sec.)

    3 x 200 IM @ 5:30 (went 2:26, 2:23, 2:22)

    3 x 200 Major Stroke (Fly) @ 5:30 (went 2:26, 2:12*, 2:22) *middle 200 is Free - when stroke is Fly, John's policy is to alternate every other one with Free - nice coach.

    3 x 200 Free @ 5:00 (went 2:11, 2:07, 2:05)
    These were good, considering the fastest 200 Free I've done over the past couple years in a meet is only a 1:56something

    200 EZ

    300 social kick - the guys hate this, we just kick a 300 and get it done. The girls...hmmmm

    4 x 25 Sprint @ 1:00 - did all Free

    300 EZ and out

    4600 Yards - not a lot of yards, but the quality was definitely there tonight. I left one tired old man
  5. 01.08.13 - Tuesday workout

    by , January 9th, 2013 at 12:38 AM (Pete's swim blog)
    Swam at the Marriott pool again. Did things a little different today. The pool is actually shaped a bit more like a backwards "J". Today, I tried starting at the stairs at the deep end (3 1/2 feet), turning 90 degrees at the wall and then heading toward the stairs at the shallow end. I either flipped at about 12.5 yards and headed back for a 50 yard lap or managed the shallow end for a 75 yard lap. This worked better than yesterday but it was still awkward.


    600 Warm up

    10 x 50 - 12.5 underwater/12.5 hard free/12.5 easy free/12.5 underwater
    5 x 200 pull
    10 x 75 alternating br/fly
    1 x 150 Fly
    1 x 150 Br

    300 Cool down

    (3450 Total)
    Swim Workouts
  6. Week 14 - weights and a stretch swim

    by , January 8th, 2013 at 09:10 PM (After a long rest)
    Rushed home from work on a rainy evening to get to the pool. I lifted for about 40 mins.

    Stretching for 5 mins
    4x(10x bench, military press, inclined bench, interior lat pull downs, exterior lat pulls, leg curls, reverse leg curls, biceps, leg press)
    3x50 situps

    400 free
    8x50 catchup drill
    6x100 free on 1.30
    4x100 kick on 1.50
    200 easy back and free
    Total 2000

    I felt pretty good doing the weights tonight but felt really bad in the pool. I feel some inflammation in the glands in my neck and hope to god I am not coming down with the flu. It's going around the office! I took extra vitamin c when I got back to the house. I guess I will know one way or the other in the morning.
    Swim Workouts
  7. Recovery day...

    by , January 8th, 2013 at 08:08 PM (Alex's swim journal)
    I realized when I was about half-way through today that I really should have taken the whole day off. I was so worn out from the stroke work and the cumulative effect of the last 7 days. I intended to do about 2000-2500. I did 1700. Last Tuesday was the January 1st: no swim. Ditto, the previous Tuesday. As it turns out those are the only two days I've had out of the pool in a month now. I focused just on form today, even when I was pushing it a little the times were horrible.

    Here's how it broke down:

    400 fr EZ on 8:00 (this came in around 6:50)
    4 x 100 pull w/ buoy and paddles on 2:00 (1:34-1:37)
    4 x 50 fr on 1:00 (:44-:46 ugh!)
    14 x 50 relaxed*

    *I started off doing 150-worth of kick with short fins in streamline (50 each: dolphin, back dolphin, back), then I did 150 w/o the fins and w/ the board (3 x 50 breast kick), then I did 3 x 50 br, 3 x 50 bk, and 2 x 50 free (the fr were around :40; maybe I was finally warming up?). Lots of interruptions during this set, as everyone I hadn't seen in over a week showed up (I've been there, where were they?) and they wanted to chat. OK, I didn't mind the chatting either.

    Tomorrow I'm anxious to see if I can't swim a little faster.
  8. Tuesday 1/8/13

    Tuesday 1/8

    AM only Crossfit


    4:00 squat and hold
    2:00 jump rope
    10 negative pull-ups

    Deadlift to MAX: 225 lbs


    Did the following as a ladder 10 reps, 9 reps, etc. down to 1

    burpee to box jump (using 30 in. box)
    hand-release push-ups
    lunge w/ 25 lb plate above head
    Swim Workouts
  9. Tuesday, Jan. 8

    by , January 8th, 2013 at 04:18 PM (The FAF AFAP Digest)
    Recovery Swim/SCY:

    650 various

    8 x 50 fly drills @ :10 RI
    50 EZ

    3 x (4 x 50 w/agility paddles) @ :10 RI
    1 = front scull
    2 = scull switch drill
    3 = human drill
    4 = DPS free
    50 EZ

    4 x (6 x 25 DPK shooters w/fins) @ :40
    1 = back
    2 = belly
    3 = right side
    4 = left side
    5 = 360 twirling, 1 kick each side
    6 = EZ back kick
    100 EZ

    Total: 2450


    Really needed a recovery workout today. Hoping for HIT tomorrow.

    Booked my spring vacation today. Rats, our first choice was booked. I need to be better at planning my vacations as far in advance as my swim meets! I will be limited to a resort pool and body surfing swimming wise. I also booked a hotel room for Indy today too. Teen Fort made some noise about wanting to go, but not sure if it fits into her schedule yet.

    Still not sure what to sign up for at my next meet on Jan. 20 ... 50 back/100 back/50 free would give me the most rest, but I don't really want to swim two backstroke events. Talk about indecisive.
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -01/09/2013

    by , January 8th, 2013 at 04:10 PM (Sarasota Y Sharks Masters GOLD Workout)
    1 X 300 4:40
    4 X 100 1:40
    1 X 200 3:00
    4 X 100 1:30

    1 X 200 kick + 100 swim

    15 X 50 choice 1:05
    odd: easy
    even: fast

    6 X 75 kick 1:45
    Third 25 fast

    1 X 100 IM 1:45
    1 x 50 stroke 1:00
    4 X 25 fast :30 #4 on 1:30
    Four rounds.
    50's & 25's: Round 1 fly, 2 back, 3 breast, 4 choice/no free

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  11. Tuesday, January 8, 2013

    by , January 8th, 2013 at 03:38 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp of 77, pool at 79, 99% water clarity.
    Sunny with humidity at 66%

    Warm up
    3x100 FR SKP
    4x100 as 2(25 fast/25 smooth), 2(25 smooth, 25 fast)

    *Set 1*
    1200 FR Swim as;
    4(50 steady/50 fast, 100 steady/100 fast)

    *Set 2*
    3(4x200 on :30/:45 rest) per round; FLY, BK, BR; do 200s 1-4;

    1. 200 Kick
    2. 200 as 50K/50DR
    3. 200 as 50/DR/50S
    4. 200 Swim as 25 steady/25 strong

    *Set 3*
    10x100 FR Swim on :10 rest w/paddles, snorkel as 50 steady/50 strong

    *Set 4*
    1000 FR Swim as steady state w/paddles, fins, snorkel

    Warm down:
    100 EZ FR

    Starting today, I should be able to train LCM more consistently and build up my LCM endurance and sense of LCM pacing. Yesterday after the workout with two breakthrough sets of SCY 200s and 75s, I felt fine with minimal aches, and soreness. Then I did stretches, dryland work, had plenty of protein, fluids, solid meals throughout the day, and a good night's sleep. Yet, this morning while not really sore or tired at the start, in the warm up I could feel the effects of yesterday's workout. I was not planning to go hard today anyway, put the focus on stroke form, technique, effort and not on times off the clock.

    Set 1 - I like to do swims going steady and then fast, etc.

    Set 2 - Eventually I will train to swim a 400 or 200 IM, so keeping the strokes in the program 3-4 times weekly.

    The breakthrough today in Sets 3 & 4 was that I finally started doing flip turns with the snorkel. Since I got the snorkle about 6 months ago, I struggled on freestyle flips as the snorkel kept moving and coming off on hard pushoffs. So eventually I put 2+2 together and made the snorkel head straps much tighter, and that made the difference. Sometimes it will still shift slightly and is not straight, which bothers me, so I use my arms on the recovery stroke to give it shove back in alignment.

    Updated January 8th, 2013 at 05:17 PM by fdtotten

    Swim Workouts
  12. 1\8\13

    Dryland at CAFB fitness center
    Vertical drop/jump from bench platform (~18")

    • Hop off bench (with extra mass) and jump once to rebound landing
    • 6 x 1 x (35, 45, 50, 55, 60, and 65lb dumbbells)

    Iso lateral leg press (explosive, fast effort reps)

    • 4 x 8 - 10 x (70, 115, 160, 205 each leg)

    Leg curls

    • ?

    Calf extension machine (resistance feels 3x what it should)

    • 1 x 10 x 180 done fast (kind of catch it at the bottom)

    Streamline-arm situps

    • 3 x 10 x ouch
    • ~ 20 bench
    • bottom of rep about 3 -4" off

    Torso machine

    • 6 x 5 x (120, 130, 140, 150, 160, 170 ea side)

    Various elastic band shoulder exercises

    • Powerful contractions
    • 5 - 10 reps

    Dips + elastic band resistance

    • 2 x 10

    I originally planned to toss the 20lb med ball for a set but both raquetball courts were used.

    Probably won't swim today. I've been swimming about 4 x / wk this winter which is less than I used to, but when spring comes I will pick up to 5-6 x / wk, but still a little less than before.

    Weighed in at 162lbs - everybody comments that I am too skinny and I agree. My wife disagrees for some reason and likes the weight I'm at.

    Updated January 8th, 2013 at 02:15 PM by __steve__

  13. Mon Jan 7th, 2013

    by , January 8th, 2013 at 12:59 PM (Ande's Swimming Blog)
    Mon Jan 7th, 2013

    Recently Renewed my 2013 USMS membership

    Don't have a team?
    Consider registering with: Longhorn Masters / TXLA
    especially if you ever swam for Longhorn Aquatics club or Masters, UT or if you are coming to the
    2013 South Central SCY Zone Championships
    April 5, 6 & 7 in Austin at the UT swim Center and you want to do some relays

    Swam on Sat:
    Did not swim on Sun

    Bess Coached
    noon - 1:15
    SCY UT Swim Center main pool
    Swam with Jim Sauer
    Beside Bob, David Alley & Sarah Groff who got 4th in womens Tri in London
    She was fast

    Warm up
    went around 500

    Main Set

    3 x 200 on 2:20 right into
    3 x 150 on 1:45 right into
    3 x 100 on 1:10 right into
    3 x 050 on 0:35


    2nd round
    3 x 200 on 2:15 right into made 1st 2 then faded on 3
    3 x 150 on 1:40 right into skipped a 50 or 2
    3 x 100 on 1:05 right into totally missed these
    3 x 050 on 0:35

    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Swim Workouts
  14. Monday 1/7/13

    Monday 1/7

    PM only SCY

    Short workout today because I was on a plane all morning and early afternoon coming back from St. Petersburg. I then had to drive 2 hours from Memphis back to Little Rock (the team flew out of Memphis because it was so much cheaper).

    400 swim 100 FR/100 BK
    400 pull w/ buoy + snorkel

    1 @ 1:40 K/Sw/Dr/Bld
    1 @ 1:20 12.5 yards kick off each wall
    1 @ 1:10 RED HR (1:01, 1:01, 1:00)

    1 @ 2:15 AEROBIC (2:11)
    3 @ 2:15 RED (2:09, 2:10, 2:08)
    2 @ 2:30 BLUE (2:07, 2:05)

    200 EZ

    Total: 3100

    Updated January 9th, 2013 at 10:01 PM by Calvin S

    Swim Workouts
  15. Did round-the-clocks today

    by , January 8th, 2013 at 07:24 AM (Mixing it up this year)
    Saturday I started doing some spin bike riding with 30 minutes saturday and 30 on sunday. Last night I only got 20 minutes in but I have to say it goes by fast with a good movie on. For me it has been Mama Mia, and when they break into song my ride gets faster. I have to increase my workouts since I like to eat and this year my metabolism is going haywire on me. Time to shed these pounds.

    Left shoulder is still an issue but it has gotten better. Now I am dealing with a head cold and just before a meet that I normally am healthy for. That won't stop me.

    500 free every 4th lap drill
    500 free kick moderate w/zoomers every 3rd lap fast

    Round-the-clocks (once around the clock at each interval) I would have added 3x50@:40 if I was healthier
    12x50@:55 free held :44
    6x50@:50 free held :42
    4x50@:45 free held :43

    200 back
    200 free kick w/zoomers
    300 free w/strapless paddles keeping a 6 beat kick
    200 EZ

    Total 3000 yards
    Swim Workouts
  16. Mon, Jan. 7, 2013 7:00-9:00pm

    by , January 8th, 2013 at 01:12 AM (Fast Food Makes for Fast Swimming!)
    It was really nice having 2 days off from swimming over the weekend, but I did get in 7 hours of paid work Saturday, so that's nice. We celebrated my older daughter's birthday yesterday, and just basically relaxed around the house. Then back to the grindstone again on Monday...

    I signed up for the Lake Washington Masters Meet (Feb. 17th), in Kirkland, WA today. I'll be swimming the 200 Fly, 200 IM, 50 Fly, 100 Fly, and 200 Free. I've got a little duel/potential double dual in the 200 Fly with Chris Chapman from the Lake Washington Masters team. He's an excellent sprinter, probably THE BEST in the area...but he's scared of the 200 Fly. It happens to be basically the first event of the meet, so I threw out the challenge, and he accepted. Anyone else want in? Or to just place your bets?


    800 Free (w/ every 8th length V-Sit Scull)

    6 x 200 SDK w/ short fins @ 3:15 Desc. 1-3 (went from 2:35s down to under 2:20s)

    10 x 100 Free Pull @ 1:40 (cruised 1:04/1:05s)

    Main Set:

    12 x 100 IM @ 1:50 Desc. 1-3 (went 1:17s/1:15s/1:11s) very last one was 1:07

    2:00 rest

    12 x 100 Free @ 1:30 Desc. 1-3
    started with a 1:05, then dropped to 1:03s, had a few 1:02s one was :59+/1:00-
    I was originally shooting for my mile pace, but I think I dropped a bit below that...or maybe not. We'll just have to see later in the year!

    100 EZ Kick/float on back

    8 x 50 Choice Sprint @ 1:00 - did all Free, but couldn't really go too fast after those earlier 100s

    4 x 25 SDK underwater (no fins) @ 1:00
    with my short fins I take about 17 kicks for w/out fins I was taking 20 kicks to cover the same distance. Not bad I guess?

    200 EZ

    6200 Yards

    Updated January 8th, 2013 at 01:30 AM by jaadams1

    Swim Workouts , Daily Practices
  17. 1\7\13

    SCM at club

    • 500 fr

    20 x 50 @ 0:90

    • was a 5 x (50 fly, kick, br and fr)

    10 x 50 @ 0:75

    • Dive from side, smooth streamline and breakout, freestyle with fist, hop out and repeat

    450 flutter kick with board

    • 11:20

    100 flutter kick with board

    • just as slow

    Water was warm and swimming was a slow, stroke counts were also higher than before. Didn't think the wetsuit helped as much as it did until now. It helped with everything (pace, stroke count, body position) except all-out efforts and fast turns. I guess it would be the equivalent to a pull buoy.
  18. 1-7-13 Feelin' Tight

    Typical Monday at work. A little more physical than usual. This might be the reason I felt so tight through the following.

    500 swim
    400 pull
    300 no walls , I hate these swims
    200 IM kick
    100 non free, went 50 bk, 50 br
    5 x 50 @ 55, 3/4 catch up drill, Love this drill

    7 x 50 kicking drills w/fins on coaches whistle
    --coaches choice

    swim @ 1:30 base
    100, 200, 300, 200, 100
    --hold constant pace throughout

    rest 2 min

    pull @ 1:25 base
    100, 200, 300, 200, 100
    --hold constant pace throughout

    5 x 50 @ 55 stroke sprint/ez free by 25
    --went fly, bk, br, bk, br

    100 w/d and home to watch the game


    Although I felt really tight I swam pretty well. Getting better at pacing and "swimming" my own race at practice.
  19. 01.07.12 - Monday workout... sort of

    by , January 7th, 2013 at 09:27 PM (Pete's swim blog)
    Swam at Anaheim Marriott pool solo. Swimming options are slim for the next couple days. I was pleased to see the Marriott pool was about 25 yards. I walked it off this morning and it indeed looks to be about that size. The pool is a sort of l-shape with lots of odd angles. The ends of the "L" both had stairs but if figured it wouldn't kill me to flip before the wall. So, I started off at the only wall and swam toward the stairs that were furthest from me. As I got closer and closer, it kept getting shallower. Suddenly, my fingers are touching the bottom and I've got 10 feet to go. I got to the stairs and sat down it what was the "toddler end". Maybe 18 inches. That's what I had to work with so I made the best of it. Had to learn to make an awkward open turn in shallow water but it worked out.


    300 Warm up

    25 easy (so I could flip at the "deep" end)
    10 x 50 (hard fly/breast down, easy free back)
    25 easy
    10 x 100 Pull
    50 Easy
    12 x 75 (mix of fly, breast, free)

    300 Cool down

    (3000 Total)
    Swim Workouts
  20. Monday, Jan 7 - Almost Back

    The fast guys did their own thing today - Roger, Dave, Dave, and Danny - their sets started out to fast for me. Ray, Keith and I swam together and started with some longer sets. Peter is out of town in Southern California - wondering if he is mixing it up with some of the swimmers out there!

    Had my speed back today - at least for the first 2500 yards. It helped that I was swimming beside Ray. After 2500, I started losing speed and at 3700 yards it felt like I had swam 7000 yards. Worked in some breast and fly. Was sort of glad that Peter wasn't there - I could not have swam any push sets with him at the end.

    2x500 on 7:30 (6:50 good for warmup; 6:32 - a good 500)
    100 Back
    5x200 on 3:00 (2:37, 2:36, 2:38, 2:36, 2:35 - a good set for me)
    100 Back
    10x50 on :50
    100 Breast
    200 Kick Free/Fly
    2x50 Fly w/fins
    3x200 Back w/paddles on 3:15
    200 Kick
    6x100 Free w/paddles on 1:40
    200 IM (3:27)
    3x100 Free on 1:40
    4x50 Breast/Fly/Breast/Free
    100 Free

    5300 yards
    108 minutes