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  1. Sarasota Y Sharks Masters 5:30 AM Workout 12/11/2014

    by , December 10th, 2014 at 02:14 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 1:45 1:40
    1 X 200 3:30 3:20
    2 X 100 kick 2:30 2:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick + 100 swim

    4 x (3 X 100
    Rounds 1/3: IM on 2:00
    Rounds 2/4: Free on 1:45
    Descend all rounds 1-3

    1 X 200 3:20
    4 x 50 descend 1:00
    Three rounds--pull or swim

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  2. New Orleans

    by , December 10th, 2014 at 12:59 PM (Ande's Swimming Blog)
    Southern Masters SCM Swimming Championships,
    UNO Pool -
    Dec 6 - 7, 2014

    New Orleans was fun

    I swam slow in the meet, it was small and the sessions went by too quickly. It was a well run meet, they served lunch on Sat and the people were super nice.

    Sat, I arrived late on & didnít warm up at all for my 50 fly, went 28.2
    50 LCM fl 2013 27.0 in the & 27.5 this past summer

    Cruised the 1 bk in a 1:06,
    32.72 1:06.74
    2 years ago I went 1:00.4

    50 free was the very next event and I only went 26.4
    think I was 25.4 last year

    In my 50 bk I discovered the bk flags were set at 5 meters at the starting end and 5 yards at the turn end. When I turned over at the 25 in my 50, the wall was too close and I barely had room to flip. I felt like I lost speed & momentum.
    Still went 29.5 was 29.1 last year & 27.8 the year before that

    cruised my 200 IM
    38.94 1:10.82
    41.58 1:52.40
    32.40 2:24.80

    I should have gone to California & raced at the SPMA SCM Meet.

    I'm frustrated & disappointed, yet inspired to be much better at SC nats.
    I need to be much stronger and do more short fast timed swims in practice.
  3. Week 115 - Tuesday

    by , December 9th, 2014 at 11:20 PM (After a long rest)
    I had a pretty long day yesterday but the thought of today was a little intimidating. I had back and forth meetings in Newport Beach and downtown LA with not a lot of time between meetings for my liking. This morning I swam with the UCLA masters once again at the Spieker pool. Yesterday I was amazed at how great a pool it is and today I was even more impressed. Unfortunately the photos I took don't do the pool justice. The facility is just world class!

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    Today was the UCLA aerobic day and a number of there team did a 5k+ workout long course. Due to my work schedule and my desire to extend my taper til this weekend I swam for an hour which long course was plenty.

    Warm up
    400 free with snorkel
    300 swum as 100 swim, 100 IM drill, 100 swim
    200 swum as 50 free, 100 IM drill, 50 free
    100 swum as IM drill

    Main sets
    8x50 kick alternating back and breast kick with no board on 1:10
    4x100 free pull on 1:30
    600 free on 8:30
    2x150 free on 2:15
    300 free on 4mins
    2x150 free on 2:15
    300 free on 4mins

    Warm down
    200 free easy

    I swam everything aerobic today holding 1:15 LCM pace throughout the free parts of the main set. Just like yesterday I was a little sore but went pretty conservative.
    Swim Workouts
  4. Workout 12/09/14: evening

    by , December 9th, 2014 at 09:28 PM (Maple Syrup with a Side of Chlorine)
    Had a relatively quiet day today, helping to drop my daughter's car off at the shop and then going to the hospital for some lab work which will help me to lower my health premiums at work (I passed ). I was able to get the Christmas lights up outside on the front porch and the tree, as well as a kissing ball for the porch. A winter storm is hunkering down in the area, but the temps have remained high enough above freezing that we have so far just received rain. Looks like snow may start overnight and persist into Thursday, although total accumulations should not be too much in my town.

    200 swim, 100 kick, 200 swim, 100 kick
    4 x 75 on 1:15 (rotate IMO)
    1 x 50 ez
    6 x 50 Free on 1:10 (odds = DPS, evens = FAST)
    1 x 50 ez
    4 x 50 Back on 1:10 (odds = DPS, evens = FAST)
    1 x 50 ez
    4 x 25 burst and cruise on 1:00
    100 loosen and out
    (Masters/Rec/1750 yds/35 min)

    Due to the weather I was on my own tonight. I was able to sneak in a little early due to the age group team canceling practice, and walked home in time to catch most of Rudolph with the kids.

    More info for the BU meet was posted today, including psych sheets and estimated timeline.
    Swim Workouts
  5. Mon-Tues, Dec 8-9

    by , December 9th, 2014 at 03:30 PM (The FAF AFAP Digest)
    Monday Drylands:

    rehab ex
    straight arm dips, 75 x 3 x 25
    good mornings, 75 x 4 x 6
    seated row, 70 x 4 x 8
    kneeling ab crunches, 140 x 3 x 12
    tricep press, 70/80 x 3 x 8
    bulgarians in streamline, 3 x 10 each leg
    leg extensions, 135 x 4 x 8
    HS hi row, 100/110 x 3 x 8 (haven't done this one in many months)
    stability ball tucks, 10
    russian twist on incline, 25 x 2 x 25

    15 minutes of stretching

    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:

    550 various
    100 scull
    100 chest press fly
    4 x 25 shooters w/fins
    50 EZ

    Main Sets:

    6 x 25 burst SDK + cruise @ :45
    100 EZ

    5 rounds w/fins:
    75 back-breast-free @ 200 pace + 25 EZ @ 1:30
    4 x 25 fast kick @ 100 pace @ :30
    50 EZ @ 1:30

    100 EZ

    8 x 100 backstroke kick w/fins @ 1:30
    -- stay under 1:05, went 1:02-1:04
    250 EZ

    Total: 3550


    Just as I was getting over my cold, I feel like I might be coming down with another. Lil Fort (and many kids at her school) have been home sick. I didn't have much energy today, so didn't do much fast stuff.
  6. Sarasota Y Sharks Masters 5:30 AM Workout 12/10/2014

    by , December 9th, 2014 at 01:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    1 X 200 3:30 3:20
    3 X 100 1:45 1:40
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    8 X 50 kick 1:10
    1 X 100 swim

    3 X 75 1:15
    1 X 75 fast 1:45
    Four rounds, choice.

    8 X 125 2:00
    75 moderate/50 fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  7. Week 115 - Monday

    by , December 9th, 2014 at 08:28 AM (After a long rest)
    I was quite tired and sore when I woke up this morning. I guess in hindsight I did not do a long enough warm down after the meet. I decided to try swimming at UCLA with the UCLA Masters. For anyone in LA the Spieker Aquatic Center is awesome and well worth the $10 visitor fee. I felt pretty good in the water but found LCM more challenging than usual. I guess when I am completely tapered and have been swimming scy the jump back is not easy. Luckily this was not a tough workout and was exactly what I needed in terms of speed and yardage today.

    Warm up
    400 free
    6x50 catchup

    main sets
    2x250 on 3:45 pull(I had no bouy) with paddles
    5x100 with paddles on 1:30
    2x250 free on 3:45
    5x100 back on 1:40
    4x50 fly on 1min

    warm down
    200 easy
    Swim Workouts
  8. Workout 12/08/14: noon

    by , December 8th, 2014 at 01:35 PM (Maple Syrup with a Side of Chlorine)
    My wife is sending in some great reports of her trip, which makes me really happy for her. Looks like the weather has been cool but dry.

    Today I started tackling the den and my many piles; everything is now organized and I need to file things away, so I should be done by tomorrow morning. Just need to tackle the garage ...

    200 fr/200 bk/200 im drill

    3 x
    - 50 DPS :10SR
    - 25 FAST into 25 easy IMO into
    - 100 kick

    4 x 50 burst and cruise on 1:10 IMO
    4 x (25 FAST into 25 easy) on 1:10
    100 loosen and out
    (Solo/Rec/1700 yds/40 min)
    Swim Workouts
  9. 500 FR

    During my workout yesterday, I did a 500 FR on 8:22, and I think my prior best time had been around 8:30. Not sure if I made a timing mistake, so will try this again later for confirmation. In the meanwhile, my slowpoke self is feeling pretty good about that time.
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout 12/09/2014

    by , December 8th, 2014 at 12:28 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    12 X 100
    4 on 2:00
    4 on 1:50
    4 on 1:40

    3 X 100 kick 2:30
    1 x 100 swim 2:00
    3 X 100 kick 2:15
    1 x 100 swim

    12 X 50 1:05
    #3-6-9-12 are fast

    8 X 200 pull 3:20
    1-4: long and strong
    5-8: descend and negative split

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  11. Rusty, Friday-Sunday, Dec. 5-7

    by , December 8th, 2014 at 10:31 AM (The FAF AFAP Digest)


    Swam at Sewickley with Fort Son. Did around 2200 with some bursts and 100 pace 25s.

    Sunday: Y meet at Sewickley

    25 back: 12.9

    I flat backed the start a little -- couldn't do my usual start bc the pool was too shallow. This is the same time I went last year in the event.

    50 breast: 34.6

    Pretty slow. I had a terrible start on this one which definitely cost me some tents. After doing a couple great starts in warm up, on this one I went in with my hands about 6 inches apart. Not a good way to start a race.

    25 fly: 12.4

    I went a 12.3 last year at a Y meet, so this is pretty consistent. However, the 6 strokes of fly that I took felt ghastly. I haven't done any sprint fly since the first part of August. I felt like I had no pop and could barely turn over my arms. I probably should be doing some more stretching and yoga and not take my flexibility for granted.


    At least I'm back racing after an 8 month hiatus. I guess it's not surprising that, having done little actual swimming during that time, the swimming portions of my race feel really off.

    The meet was quite fun though. My Sewy buddies were there of course, and Jim swam a nice 200 fly. 4 of my Pitt swimmers were there too, all swimming very well.

    Updated December 8th, 2014 at 12:28 PM by The Fortress

  12. 5 month summary

    by , December 8th, 2014 at 02:51 AM (An Unfinished Swim)

    Started July 3, 2014

    2-3x a week for the first two months. No swimming two days in a row, two days off between workouts.

    3x a week for the next 3 months. I still have not swam two days in a row, but limit my two days off in a row to once a week.

    Averaging 25 miles a month. Practices are anywhere from 3000-4000 yards/meters. No coach.


    Long warmup, typically 800-1000 meters/yards.

    Main set usually 1000 meters/yards total, like 10 x 100 free or back. Interval on 100 free in meters is 2:00 with the goal of coming in at 1:20-1:25. Need at least 30 seconds of rest to recover it seems.

    Goof-off set of pulling and kicking because I love to pull and kick. Focus is on breathing, rotation, hand entry. Kick is for conditioning.

    50 meter/yard sprints at the end, no time limit on rest, focusing on speed and quality. Typically do 300-500 meters/yards. Include some warm down/recovery 50s while doing the sprints. Always for time.

    200 warmdown


    Oct 5, 2014 - Swim meet. 3 months in. 30.11 50 free scm. 35.76 50 back scm.

    As a reference, 28.64 50 free scm was my best time in 2004 after eight years of swimming, doing 7-8 workouts a week, 1.5 hrs morning and 2.5 hours afternoon.

    Nov 23, 2014 - Swim meet. 4.5 months in. 29.87 50 free scm. 1:27.31 100 breast scm. 33.26 50 fly scm.

    Dec 6-7, 2014. Swim meet. 5 months in. 29.74 50 free scm. 35.29 50 back scm. 1:17.29 100 back scm.

    Other Notes

    Have issues with breaststroke kick due to injury from several years ago from running. Have to be careful about not kicking too much or it will get aggravated and I won't be able to swim breaststroke.

    Diet slightly better. Not enough fruits or veggies still. Beer is very dehydrating. Weight is about 125 lbs which is normal.

    Need to start stretching more. Lots of shoulder and neck tightness. Might need to go to chiropractor.

    Happy attitude. Winning races. Feeling healthier. Feeling stronger.

    Need to consider going swimming one extra day a week. Less is more is working right now, but don't know for how long. Only 1 second off best time in 50 free.
  13. SPMS scm meet - Day 3

    by , December 7th, 2014 at 11:39 PM (After a long rest)
    We had a fun night last night watching college football, eating food and laughing and joking. Great stuff. I still managed to get to bed at 9pm. I fell asleep pretty quick but woke around 1am with my stomach in knots and feeling really dehydrated. I guess my dinner did not settle as well as it went down. I felt better this morning but my stomach was still doing loops. Luckily as the day went on I felt better and better. I was a little nervous that I would suffer in the pool today but as it turned out I had another great day and finished off a great meet.

    There was an issue with lane 6 the entire meet with numerous stoppages trying to fix an issue with the bulkhead. Today just before the women's 200 they finally decided to close lane 6 and reseed everything. Apparently the bulk head wall had a hole in it and they felt like it was a hazard. As a result of the reseeding I was moved out of the fastest heat of the 200 into the center lane in the second to last heat. I felt good ahead of the race and was ecstatic with my time of 1:59.9. This was my goal time for the swim and it was great to achieve it. My splits were a little off but who cares. I was out a little fast but hung on pretty well and I was a long way ahead of everyone in my heat.

    My my last event was the 50 back where I went 29.1 and was again happy with the time. I had a tough time at the start going a little deep and despite trying as hard as I could not get going like hoped. This is a great time for me but I think I have a faster 50 in me.

    Overall I had great fun and a great meet. I am really happy I swam at this meet and will be back(thanks Patrick). I have a week of work in California and will try to hold my taper this week around a busy work schedule. Next weekend I swim in the USAS LPA meet at our pool in Rockwall and I am hopeful I can carry my taper into next weekend. I am swimming with UCLA masters while in LA.
  14. SPMS scm meet - Day 2

    by , December 6th, 2014 at 08:40 PM (After a long rest)
    I had another late night last night but I guess I must be adjusting to local time because I did not feel nearly as tired. I had an excellent nights sleep and woke around 6am local time. I had a good breakfast with Stephanie and Ray Stone and my team mate Bill Elizondo before heading to the pool for a warmup. I once again felt great in the water although I could tell it was the second day of the meet and not the first. Today's line up was the 400 free and the 100 back.

    The 400 free I ended up with a 4:17.7 which I was pleased with but my free turn challenges really caught up with me in this race almost coming to a complete stop at the 275 turn and again at the 350. I don't know what's the deal since I have swum scm many times before. I did hear quite a few people saying similar things so I was not alone. I think the most encouraging thing about this race was how strong I felt and if it were not for the turns I think I could have been even faster.

    My second event today was the 100 back and unlike the 400 I hit everything right in this one with a final time of 1:01.3 and splits of 29.9 and 31.4. I would love to see this one on video. One of my friends said my underwaters sucked but I was the fastest swimmer. The great thing about swimming is no mater who you are or how old you are there is always something you can work on.

    I have the 200 free and the 50 back tomorrow. Fingers crossed I will have a strong finish to the meet.
  15. Workout 12/06/14: morning

    by , December 6th, 2014 at 01:35 PM (Maple Syrup with a Side of Chlorine)
    Went to men's breakfast this morning with my son and ate too much. Bacon burps during the practice were not too gross though.

    200 swim/100 kick/100 pull
    100 skull/swim by 25
    4 x 25 burst and cruise

    4 x (50 kick into 150 pull)
    2 x (50 DPS, 75 DPS into FAST 25)
    50 easy
    2 x (4 x 25 burst and cruise, 50 easy, 4 x 25 build)
    (taped Meg, Rachel, Melissa, and Tom; Kevin sat out)
    100 loosen and out
    (Masters/Rec/2350 yds/60 min)

    Starting in with some speed work in preparation for the meet next weekend. There are currently 391 swimmers with registration open until Monday. This year the meet is being run as a virtual North vs South Colonies meet, with the north at Boston University and the south at George Mason on the same weekend and the team scores being combined. Something new and exciting. BU info at

    Heading to a ice hockey game at Williams College this afternoon with my son - a fun time. It has been great following fellow forumites at meets this weekend - keep having a blast!
    Swim Workouts
  16. SPMS scm meet - Day 1

    by , December 6th, 2014 at 09:39 AM (After a long rest)
    I arrived in LA at around 7pm (9pm central and way past my bed time) thursday night and then sat on the I105 east for about 1.5 hours. Despite LA being a fun city, traffic totally sucks 24/7 and reaffirms that it's not the place for yours truly. When I finally arrived at my hotel I was caught in the dilemma of eating or not. I decided to grab food at the hotel and choose pasta which is always a safe choice ahead of a meet. I finally got to bed around 10pm(midnight central) which is closer to my normal wake up call than my go to bed time. I woke around 6:30am pacific after a good night of sleep and felt good. Stephanie Stone who swims with us from time to time, and I headed over to the pool together for a warmup swim. Again I felt good. After the warmup we headed back to the hotel where I ate, shaved down and even grabbed a short power nap.

    We had a little bit of a worry around 12:30pm when we heard the meet was running an hour ahead of schedule. When we got to the pool it was ahead of schedule but the meet organizers said the meet would stick to the original timeline and there was a warmup between the 1500s and the 200 IMs which worked great.

    My first race today was the 100free and I was in the fastest heat in lane 1. I had a really good start but messed up on both my turns at the bulkhead end of the pool. Neither was a complete stop by any stretch but both were softer than I would have hoped. My goal time was 53.99 and I ended up with a 54.3 which all things considered I was very happy with. I felt strong all the way.

    My second race was about 45 minutes later which gave me time to warm down and prepare for the 200 back. I was in lane 8 in the fastest heat and as things turned out I was the outside burner. I have not raced much back and as such I have next to no expectations which may actually be the ideal way for me to swim. I was entered on my unrested LCM time from this past summer(2:25) and hoped I could go under 2:20. I ended up going 2:12 even with a challenge on the last two turns. This time I decided to wear clear goggles(I usually wear smoke) because it was getting dark. These worked great other than I forgot to put anti fog drops in the goggles and they got harder and harder to see out of as the race progressed. Even with this challenge I was absolutely shocked with this one and felt awesome. I know it's hard comparing lcm to scm but this was 13 seconds faster than my entry time and 8 seconds faster than I thought I would go.

    A big thank you goes out to Patrick for his post on this meet last year. I read it and was really inspired to one day attend this meet. I am really glad I was able to make the meet and catchup with friends like Patrick and Kurt.

    I have the 400 free and the 100 back today so I have another fun day in store. I am really digging doing the back thing and maybe I have found a new event or two for nationals.
  17. Workout 12/05/14: noon

    by , December 5th, 2014 at 01:28 PM (Maple Syrup with a Side of Chlorine)
    Staycation through the end of next week, and very much welcomed at this point. My wife is in Berlin, Germany, visiting our two (exchange) kids and their families through the end of next week, so I am in charge of taking care of the projects I've neglected over the summer and trying to keep the house clean. Two teens don't help to facilitate that last objective! I was able to get in a short swim today at lunchtime ...

    200 free/200 back/200 im drill
    50 kick/100 pull
    100 kick/200 pull
    4 x 50 on :60 (25 perfect free into FAST stroke IMO)
    50 kick/100 pull
    100 loosen and out
    (Solo/Rec/1500 yds/25 min)

    I read a devotional earlier this week that was swimming related, which is not the easiest to find ...
    Michael Phelps, in hot pursuit of an earth-shattering eight Olympic Gold Medals at the 2008 Beijing games, finishes his flip-turn in the 100m butterfly in 7th place and trailing by almost a full body length. Surely, this deficit was insurmountable. Incredibly, Michael was able to close the gap, literally winning by the tip of his finger. When the times posted on the giant scoreboard, everyone was stunned. Even the underwater replays seemed to defy logic.
    You can click the link to read the whole devo here (scroll to the top)

    Updated December 5th, 2014 at 01:33 PM by rxleakem

    Swim Workouts
  18. Week 114 - Thursday

    by , December 5th, 2014 at 12:09 PM (After a long rest)
    Today was supposed to be a lot smoother than it turned out. I seemed to be hurrying all day. I had a work commitment where I needed to speak on a panel for a regional industry group on connected society. Specifically how the design and construction of buildings can benefit from networked buildings and employees. I was not expecting much from the event but it was actually good fun. Anyhow as a consequence I decided yesterday I was going to grab an extra hour of sleep this morning, head to my panel discussion and then swim, before shaving, packing and getting to the airport for a 4:45pm flight to LA. I somehow got it all done but i did not stop all day. In hindsight it was good because I did not really think about the meet but bad because I am sure I have forgotten something. It would not be so bad if I did not have to pack for the meet, training next week, work and some social events with friends while I am in LA. I guess I will find out how well I did with the packing next week.

    Today's swim was a meet warmup and two 25s with bungee cords followed by a loosen down. I felt really good.

    400 swim with snorkel
    6x50 catchup on :50
    4x100 kick
    4x50 swum as 25 smooth, 25 build on 1min
    2x25 with bungee cords
    400 easy

    I have the 100 free and 200 back tomorrow, the 400 free and 100 back Saturday and the 200 free and 50 back on Sunday. I am going to try to hold my taper next week and swim the LPA memorial meet with my daughter next weekend.
    Swim Workouts
  19. 12|4|14 LCM

    by , December 5th, 2014 at 08:35 AM (Blog)
    2000 warmup of drills, back, and kicking

    5 x 100 free on 2:00 as 50 easy/50 fast with hydra fins and snorkel
    • fasts: 30-30-30-30-30

    2 x 260 free in the 13m wide area of the pool

    Happy with 5 consecutive 0:30's (fins). On the 5th, LA accumulated and another would've been slower so I called it at five.

    Finding a long warmup is more important than I had thought. With the 2K warmup I did not have the gasping/wheezing experience I had on Monday, where I thought easing my way in with a moderate 0:33 effort would get things going properly. Goal is to find my ideal event warmup routine, I'll try a similar 1000 warmup next time.

    Had a 6 hour episode of chills, fever, and shivers last night. Felt better this morning but feel drained. Plan to take it easy several days.

    Updated December 5th, 2014 at 03:05 PM by __steve__

  20. Tues-Wed, Dec 2-3

    by , December 4th, 2014 at 11:09 AM (The FAF AFAP Digest)
    Tuesday: Swim/SCY/Solo @ LA Fitness

    Didn't feel like driving to Pitt and still under the weather. So I did an easy workout at LA Fitness.

    600 various
    100 scull
    100 chest press fly
    4 x 50 single arm fly
    50 EZ
    10 x 50
    -- 25 breast @ 100 pace + 25 EZ
    -- 5 w/fins, 5 w/o. last one AFAP
    150 EZ
    5 x 50
    -- 25 fly w/fins @ 100 pace + 25 EZ
    100 EZ
    4 x (25 AFAP + 75 EZ)
    100 EZ

    Total: 2350


    Wednesday: Swim/SCY @ Pitt

    Warm up:

    500 various
    100 scull
    100 chest press fly
    4 x 25 shooters w/fins
    100 EZ

    Main Sets:

    4 x 25 burst SDK @ 100 pace + cruise @ :45
    50 EZ

    6 x 25 burst SDK (AFAP + cruise @ 1:00
    100 EZ

    9 x 25 AFAP + 75 EZ @ 3:00
    -- one of my swimmers was there and we did 8 of these together
    -- mixed them up, some w/fins, some w/o
    -- I was still feeling tired, but my times were dead on
    100 EZ

    8 x 50
    odds = free w/paddles & fins
    evens = EZ backstroke kick
    50 EZ

    Total: 2750


    Whew, I was beat after the AFAP 25s. Still not totally recovered. One good thing about not doing much the last week is that my shoulder feels much better. I'd say it's about 85% healed.

    So glad that Worlds are on Universal Sports. It was amazing watching Belmonte Garcia set the two world records.

    Article on Russian doping:

    Updated December 4th, 2014 at 11:33 AM by The Fortress

    Swim Workouts