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  1. Wednesday June 20th - AM Swim

    At home with Susan.

    Warm-up (1200)
    200 swim
    4 X 100 @ 1:50 25 drill + 25 swim
    200 pull
    4 X 100 @ 1:40 gentle descend (descended from 1:13 - 1:08)

    Set I (800 set / 2000 total)
    4 x 25 @ :45 underwater SDK w/fins
    6 x 50 @ :50 dolphin on back w/fins - 25 AFAP + 25 easy
    6 x 50 @ 1:05 kick w/o fins 25 AFAP + 25 easy
    4 x 25 @ :45 underwater SDK w/fins

    Swim Set (2000 set / 4000 total)
    "square" 500
    1 x 500 @ 7:30 (went 6:12)
    2 x 250 @ 3:45 (went 3:05, 2:59)
    4 x 125 @ 1:50 (went 1:34 - 1:28)
    5 x 100 @ 1:25 (went 1:13 - 1:10)

    Set III (250 set / 4250 total)
    1 x 25 fly @ :30
    2 x 25 back @ :30
    3 x 25 breast @ :30
    4 x 25 free @ :25

    50 easy

    ** 4300 yards **

    ************************************

    This was an interesting workout. I felt stiff and sore yesterday, and really didn't feel like swimming when I got up this morning but I told Susan I would meet her and I hate no-shows so I went*.

    Soren pointed out yesterday that my freestyle timing was off - that I was starting my pull too soon relative to the position of my recovery arm. I decided to really work on that today, so for the 4 X 100 drills during warm-up I did a 25 of catch-up drill with closed fists to help me really notice my arm position, and a 25 of cheating catch-up (delaying the start of the pull until the recovery hand is about eight inches from the lead hand). I was surprised that my times on these very relaxed drill 100s were about what I usually go for a moderate 100 in practice, so I decided to overemphasize delaying the start of the pull for the main set.

    I used a pull buoy but no paddles on the 500 so I could focus on my arms and hands even more and purposely kept my stroke rate down, so I was very surprised when I stopped and saw that I had gone a 6:12 - faster than my only masters meet 500. I used the pull buoy for some of the remainder of the set and swam some, but I was surprised at my times given my percieved level of effort for the entire set.

    I guess I need to focus on technique more often


    * I wonder what it says about me that I would have blown practice off if I had planned to swim by myself, but I went because I didn't want to inconvenience someone else? Whatever it says, I think this is the reason that I was never able to keep at swimming for more than a month or two without stopping when I was trying to swim by myself.
    Categories
    Swim Workouts
  2. Results from the 14th FINA World Masters Championships

    by , June 20th, 2012 at 04:48 PM (Canuck Countdown)
    • 100 LCM Fly, 1:05.92 (Club record), 3rd Place (out of 50)
    • 800 LCM Free, 9:41.82 (Canadian, Provincial, and Club record), 4th Place (out of 87)
    • 400 LCM Free, 4:39.51 (Canadian, Provincial, and Club record), 5th Place (out of 94)
    • 200 LCM Free, 2:09.85 (Canadian, Provincial, and Club record), 6th Place (out of 151)
    • 100 LCM Free, 58.87 (Club record), 13th Place (out of 211)

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  3. Wednesday, June 20 2012

    by , June 20th, 2012 at 02:40 PM (I swim, therefore I am)
    SCY @Fort Myers Aquatic Center

    Air temp of 84, pool at 79, 100% water clarity.
    Overcast cloudy skies with humidity at 95%
    Rain/Thunderstorm forcast is 70% all day

    Warm Up
    200 EZ
    3x100 on 1:45 desc 1-3
    • 1:10, 1:08, 1:07


    *Set 1*
    1x2000 FR
    • Time - 23:51


    *Set 2*
    4x500 on 6:30
    1. 5:55
    2. 5:51
    3. 5:47
    4. 5:42


    EZ 200 FR

    Comments
    • Felt a bit weaker than yesterday, but was able to establish effective stroke efficiency and tempo with focus on relaxing shoulders/elbows, soft catch, steady rotational follow through with firm solid kick holding a linear body core postion.
    • The 2000 time reflected that I just cruised it because I was distracted by the kids on the other side of the lane doing cannon ball runs, and I was not sure if the timing was intentional with my flip turns coming in and pushing off each 50 - a bit of OW shock waves.
    • In the 500s, I made more effort on the last two, as the campers were whistled out by the lifeguards. Did the warm down quickly, got out as the clouds were looking ready to break open.
    • Just as we were in the car leaving the pool, it began to rain really hard - and the second wave of YMCA campers were in the pool leaving their bags and stuff on the uncovered bleachers!
    Categories
    Swim Workouts
  4. Tuesday, June 19 2012

    by , June 20th, 2012 at 02:05 PM (I swim, therefore I am)
    SCY @Fort Myers Aquatic Center

    Air temp of 88, pool at 79, 95% water clarity.
    Overcast cloudy skies with humidity at 85%

    Warm Up
    200 EZ

    *Set 1*
    1x4000 FR Straight Swim

    Done as
    1. 1000 DPS
    2. 2x500 5k pace + Neg 2nd 250 per 500
    3. 5x200 desc each 200 by 50 1-4 as 50-85% effort
    4. 10x100 as 50 cruise/50 at 90% effort


    EZ 200 FR

    Comments
    • Today was the first day back from three-day break from the Disney weekend trip. As usual - the FR stroke felt stiff in warmup and first 500, then found a smooth steady rhythmic rotational tempo. I like to do a straight FR swim with variable pacing to re-start daily swim sessions.
    • The next six weeks until our kids return to school, I will be busy managing their summer activities in addition to my own work, so my swimming focus will be to swim when possible, between 45 to 60 minutes. My daughter likes FMAC as some of her friends are there also, so I will need to navigate the YMCA camp kids, and other recreational swimmers - but the lifeguards know me and are pretty good about clearing a lane that I can use, so I keep the sessions basic and short.
    • Disneyworld was good on Sat (Magic Kingdom) and Sun (Epcot & Hollywood Studios), but Monday the crowd level at Magic Kingdom was 9 of 10 by 1pm, Fast Passes were up to 7-8pm, and the temp was 92! Needless to say we were leaving by then. Each day my daughter and friends were full of energy running in, and then some had to be carried out when leaving.
    • Actually, both my wife and I wished we could have been carried or at least ride on something after three days of walking around the Disneyworld Parks - my legs have never been so tired and sore...

    Updated June 20th, 2012 at 07:35 PM by fdtotten

    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -06/21/12

    by , June 20th, 2012 at 01:44 PM (Sarasota Y Sharks Masters GOLD Workout)
    Two weeks out from Omaha.

    LCM
    WARM UP:
    2 X 250 4:10
    2 X 150 2:40
    4 X 100 1:50

    8 X 50 kick 1:20
    1 X 100 swim

    6 X 100 2:15
    Perfect technique swim-choice.

    6 X 50
    odd: blocks-25 sprint/25 easy
    even: 25 easy/25 build to race finish

    RACE PACE SET:
    3 X 100 Broken @ race pace 5:00
    Choice. Broken :10 @ the 50.

    WARM DOWN: 4 X 50 easy 1:00

    3100M
    Categories
    Swim Workouts
  6. Wed June 20th 2012

    by , June 20th, 2012 at 12:41 PM (Ande's Swimming Blog)
    Wed June 20th 2012

    Didn't set alarm, went to bed late last night, over slept,
    dove in 40 minute late, but it's taper time so no worries

    Nats are 2 weeks & 2 days away
    Entered:
    FRI 4 IM, 50 fr
    SAT 100 fr, 50 bk
    SUN 50 br, 2 IM
    was planning on driving to Omaha, but need to be home Monday morning so I booked a flight

    Whitney Coached
    LCM main pool
    6:00 to 7:30 dove in 6:40
    swam with Jim, Whitney, Mary, & Keith
    Beside Alex Mike, Tyler & Chris

    Warm Up (LCM)
    missed it

    Main Set (LCM)

    6 x 50 20 sec rest / regroup lane
    odds swim
    evens kick

    4 x 100 fr on 1:35 hold 800 pace
    went 1:13 - 15

    8 x 50 BR on 20 sec rest (about 1:15)
    odds swim strong went 43's & 4's
    evens kick

    4 x 100 fr on 1:35 held 12 & 13's

    600 easy

    100 easy

    Did a few press outs after practice

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE
    Days Till


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX

    Updated June 20th, 2012 at 12:53 PM by ande

    Categories
    Swim Workouts
  7. Workout 06/20/12:

    by , June 20th, 2012 at 10:59 AM (Maple Syrup with a Side of Chlorine)
    200 FR/100 BK/200 RIM drill

    4 x 200 FR Pull with buoy on Base (2:40)
    4 x 50 kick on :55
    1 x Noah's Ark (last 200 was loosen and out)

    (Solo/Rec/2000yds/30 min)
    -------------------------------

    I slept in a bit today and missed the Tri Train during my swim before work. Started off with other swimmers about pool options with the Rec closing July and August for pool building repairs. More and more I am seeing that these months will be more of a rest for me than anything - I can get into the outdoor pool in Hoosick Falls 8:30-9:30am, or hop in some lakes. It'll be good to not be so focused on swimming 5-7 times a week by dropping down to 2-3 times a week, especially after the couple of events in July are complete.

    Swim in today before work, and tomorrow I will dry since I am working the whole time the Rec is open. I'm planning on a double on Friday and hopefully a splash with the Master's group on Saturday, but we'll have to wait and see how the rest of the week plays out.
    Categories
    Swim Workouts
  8. 06.20.12 - Wednesday workout #15

    by , June 20th, 2012 at 09:40 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Back is improving drastically. Hopefully it will be "healed" by the weekend.

    SCY

    400 warm up

    400 Free - 6:00 (4:55)
    400 Free - 5:45 (4:55)
    400 Free - 5:30 (4:55)
    400 Free - 5:15 (4:50)
    Tried to stay under 1:15 pace.

    4 Times through:
    * 4 x 75 - 1:10 convert free to IM
    50 Easy

    400 Free Timed (4:42)
    Shooting for a 4:40. Dave paced with me all the way through this one. Thought I could drop him a couple times but he hung on and outsprinted me to the wall.

    16 x 50 Pull - :50 2 Easy/2 Hard
    Kept hard at :30 or better. Last one was about :26.5. I'm starting to get a better turnover and the times are coming down slowly.

    100 Cool down

    (4550 Total)
    Categories
    Swim Workouts
  9. speed day...what speed day??? i didn't feel speedy

    by , June 20th, 2012 at 08:33 AM (Mixing it up this year)
    Did ok today but was not paticularly fast today. My fly could only last about 25m then I had to revert my to 200 pace stroke.

    1000 free first 100 was tugging on lane lines so that the guards could tighten things up

    6x50@1:15 burst + cruise odds fly evens&cruise free
    100 EZ
    6x50@1:15 kick w/fins as 25 90% + 25 EZ
    100 EZ

    25 AFAP from block fly went 18
    75 EZ
    25 AFAP from block fly went 19
    75 EZ
    50 AFAP from block fly went 47
    3x50 EZ
    100 90% fly from push went 1:51
    6x50 EZ

    Total 2600 meters
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  10. Tuesday 6/19/12

    Tuesday 6/19

    AM only LCM

    900 swim (200 swim/100 IM k/dr/sw by 100)

    2x400 @ 5:30 NS pull w/ buoy + paddles
    4x100 @ 2:00 kick
    1x300 @ 4:00 strong w/ opposite fin + opposite paddle

    100 EZ

    Total: 2500
    Categories
    Swim Workouts
  11. Tuesday, June 19 -Keeping up with Ray

    Swam with Ray and Keith and at the end I joined the big guys (Peter, Dave and Dave) for some 50 yd sprints. Ray has lost some weight and gained some speed. At least I pretty much kept up with him.

    350 Warmup
    600 (8:00)
    200 Easy
    2x300 on 4:30 (4:00-)
    200 Easy
    4x150 on 2:30 (1:55's)
    150 Back
    8x75 on 1:15 (:55's)
    4x100 Back Pull on 1:40
    50 easy
    5x50 sprints
    100 Easy

    4100 yards
    70 minutes
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  12. Tuesday, June 19

    by , June 19th, 2012 at 10:28 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    24 x 25 shooters w/MF @ :35-40
    -- 8 back, 8 belly, 8 twirling

    Main Sets:

    Fly drill set:
    3 x through w/MF
    50 chest press fly @ 1:00
    50 caterpillar fly drill @ 1:10
    50 dolphin kick on back @ 1:00
    50 single arm fly @ 1:00

    50 EZ

    3 x
    8 x (25 up tempo swim @ :30 + 25 EZ @ :45) w/fins
    50 EZ between rounds
    round 1: free, 12 high-13
    round 2: breast, 14 high-15
    round 3: back, 12 high-13

    Total: 3200


    Acupuncture/Cupping, 45 min


    ++++++++++++++++++++++++++++

    I messed up and did 3 rounds on the last up tempo set instead of 2. I've ruined my taper! Not really, but I thought it was funny that I forgot what I had planned.

    Still struggling with sleep and shoulder pain. I knew those 5:45 am wake up calls last weekend would cause me to wake up early for awhile. Not sure why my shoulder is protesting so much. It was much better for awhile after Greensboro Nats. I wonder if it's at all related to dropping upper body weights? I hope I've just been sleeping on it wrong. And I suppose it could be inflammation from the PRP. As a precaution, I went back to acupuncture today and will do a few more sessions before Omaha. I would prefer not to be in pain (again) for another nationals. 2+ weeks to go.

    I'm much happier with the timeline for my events at Omaha than at Greensboro where I had the first non-distance event every day.

    50 free: 11:55 am
    200 back (100 split): 1:05 pm
    50 back: 2:05 pm
    50 breast: 11:00 am
    50 fly: 2:50 pm

    I think I'm going to take a couple weeks off from the pool after Omaha.

    Off to do more RC exercises.

    Updated June 19th, 2012 at 10:39 PM by The Fortress

    Categories
    Swim Workouts
  13. Windy day...

    by , June 19th, 2012 at 09:38 PM (Alex's swim journal)
    I got to Lake Andrea today and did 2 miles... it felt like an interval workout with the wind really moving the chop against me in one direction.

    I would swim really hard to the buoy on the far end and could feel the resistance all the way out; then I'd turn back and just cruise... rinse, repeat! 32 times!

    It was a good enough day aside from the wind: sunny skies, warm (one thermometer read 96!), water still cool.

    I finished in 75 minutes (which seems really slow), but no walls!
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  14. Sarasota Y Sharks Masters 5:30 AM Workout -06/20/12

    by , June 19th, 2012 at 03:36 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    2 X 250 4:00
    5 X 100 2:00
    4 X 50 faster 1:00

    4 X 200 free 3:30
    Fins optional

    SCY
    8 X 50 kick 1:15
    1 X 100 swim

    6 X 100 choice 2:15
    #1-5: swim @ 85/90%
    #6: easy

    12 X 25
    odd: build to race finish
    even: blocks-sprint 20 yards

    WARM DOWN: 4 X 50 easy 1:00

    3600 Y/M
    Categories
    Swim Workouts
  15. Workout 06/19/12:

    by , June 19th, 2012 at 02:17 PM (Maple Syrup with a Side of Chlorine)
    200 FR/100 BK/200 RIM drill

    4 x 50 kick on :55
    4 x 100 FR Pull on Base (1:20)

    4 x 50 kick on :55
    1 x 150 FR Pull on Base (2:00)
    1 x 100 FR Pull on Base
    1 x 150 FR Pull on Base

    4 x 50 Kick on :55
    100 loosen and out
    (Solo/Rec/2000yds/35 min)
    ---------------------------------

    My shoulders were stiff today after the long swim yesterday, so I focused on kicking and also technique to stretch out. The idea was sets of 600: 200 kick then 400 pull, but due to lack of time I missed the last two 400's (would have done 2 x 200 then 1 x 400). It was quite in the pool this morning so I was able to cruise through, getting 5 sr on the 100's and 8 sr on the 150's.

    Happy swimming to you all
    Categories
    Swim Workouts
  16. 17 Days to go!

    by , June 19th, 2012 at 01:20 PM (A comfort swimmer's guide to easy swimming)
    Tuesday, 6/19/12
    SCM, Solo

    Warm up
    600 choice
    - did 200 swim, 200 kick, 200 pull w/buoy only, mix of free and back

    2 x through:
    100 dolphin kick on back w/fins/2:15 - around 1:45-50 on these
    2 x 100 DPS back w/paddles/2:00 - around 1:45 on these
    4 x 50 drill, IM order

    Main Set
    8 x (25 tempo/easy speed back or breast + 25 EZ free)/1:30
    - total time was 47, so I'm guessing easy speed 25 was around 20-22
    - these got faster and felt smoother and easier as the set progressed
    4 x ( 25 tempo/easy speed stroke + 25 EZ choice)/1:30
    - same as above

    4 dives with 12.5 break out, ez swim back to start end
    - from blocks, did 2 free, 1 fly, and 1 back

    Warm down:
    200 EZ

    Total: 2500
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  17. Monday workout 06/18/12

    by , June 19th, 2012 at 01:16 PM (Chowmi's Blog)
    This week I hope to make 3 workouts on MWF.

    Monday
    SCM, Baylor Fitness Center
    Billy G coached

    400 warm up
    ==>no, did about 250.

    5 x 200 pull on 3:00
    ==> no, 5 x 100 descend paddles & pull buoy
    1:16, :13, :10, :09, :08

    10 x 50 kick on 1:00
    alt back/tummy with Speedo Optimus fins
    did 9 miscounted

    20 x 50's swim freestyle
    1 on 1:00 easy
    1 on :40 strong
    2 on :100 easy
    2 on :40 strong
    3 on 1:00 easy
    3 on :40 strong
    4 on 1:00 easy
    4 x :40 strong
    :34 :34 :34 :33high

    2 x Dives plus breakout

    The end

    +++++++++++++++++++++++++++++++++
    I was quite pleased with myself and my modifyingness today. The 100's pull were quite strong for me. I'd never been under 1:10. Quite possibly the motivation was proving to a paddle and buoy addict "PBA" swimmer that it isn't so tough to beat me when I am swimming, as I am totally kicking your XXX when I am also wearing the same equipment.

    The 50's at the end were good, too. It is rare to go sub :35's on that kind of set, but I was solidly under :35 today. I went 3rd, but we were 10 seconds apart and that's far enough you actually have to keep track of your own interval and can't mooch off the person in front of you. I probably gutted to the :33 since PBA would be watching me come in, and since he wore paddles and buoy on that swim set, too, I had to beat his time, whatever it was.

    Now, onto the more interesting aspects of my life:
    mid PM - Yumlicious; mix of peanut butter and lyche yogurt and 4 mix ins.
    late PM - Golden Corral. BONANZA!!! They were making an entire griddle of Texas Toast! Me and my girls inhaled 6 pieces total. Unfortunately, the cotton candy machine wasn't on. But the girls were stuffed anyway. I also got a totally coveted piece of grilled pork chop that was mostly fat. And need I even go on with the green beans and corn. What a treat. Growing up, it was all stir fry fresh vegatables. What a delight to eat canned mushy dull colored vegatables, as opposed to my regular life of fresh veggies and healthy stir fry.The mac & cheese is pretty good, but if you're going to fall off the bandwagon, then i'd have liked it a little less mooshy, more salty, and more cheesy. Crusty would be fine, too, since it's a bit too moosy.

    Then, home to do Legs & Back and Ab Ripper.

    ++++++++++++++++++++
    Other fascinating factoids:
    Last night was the inaugural ponytail in braids. My hair is so long I can't sleep anymore with it loose, or else I choke myself or it itches in out-of-range-back-area. I'm going to be like those older mature women who turn into hippies because they won't cut their hair.
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  18. Tuesday June 19th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Soren coaching

    Warm-up (800)
    1 x 200 free
    2 x 200 IM
    1 x 200 free

    Set I (1200 set / 2000 total)
    8 x 50 @ 1:00 free
    4 x 100 @ 2:00 IM
    8 x 50 @ 1:00 IM order

    Set II (800 set / 2800 total)
    16 x 25 @ :45 kick IM order
    8 x 50 @ 1:00, pull descend 1-4, 5-8, etc

    Wrap-up (200 set / 3000 total)
    200 easy

    ** 3000 yards **
    Categories
    Swim Workouts
  19. Tue June 19th 2012

    by , June 19th, 2012 at 12:17 PM (Ande's Swimming Blog)
    Tue June 19th 2012

    Nats are 2 weeks & 3 days away
    Entered:
    FRI 4 IM, 50 fr
    SAT 100 fr, 50 bk
    SUN 50 br, 2 IM
    I was planning on driving to Omaha, but need to be home monday morning so yesterday I got my flights.

    Whitney Coached
    LCM main pool
    6:00 to 7:30 dove in 6:09
    swam with Jim, Larry, Paul, & Jason
    Beside Alex Mike, Ned, Tyler todd &

    Warm Up (LCM)
    assigned 3 x 400
    did: 700

    Main Set (LCM)

    4 rounds of
    100 FR fast on 2:15 went 68's & 9's
    50 BK fast on 1:30

    assigned 600 fr
    did 400

    2 rounds of
    100 fr fast on 2:10
    050 fl fast on 1:20

    assigned 300 fr
    did 200 fr

    Assigned: 10 x 100 fr on 2:00 400 pace / best ave
    Did: 1, 3, 5, 7, & 10 strong

    100 easy

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE
    Days Till


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX

    Updated June 19th, 2012 at 12:45 PM by ande

    Categories
    Swim Workouts
  20. 06.19.12 - Tuesday workout #14

    by , June 19th, 2012 at 10:14 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Dave C joined us for a relay at the end of the workout. My back continues to hurt. I've got no flexibility and it is tough to do flip turns. Near the end of the workout, it felt better. If it doesn't get better this week, I'm going to have to get it checked out.

    SCY

    400 Warm up

    4 x 100 - 1:30 convert Free to kick
    5 x 200 - 3:10 convert Free to fly
    50 Easy
    Made the fly. This helped some since it limited my flip turns.

    4 x 75 Breaststroke - 1:30 (1:05s, finished on 1:00)
    50 Easy

    200 Free - 2:30
    150 (50 fr/50 stroke/50 fr) - 2:30
    200 Free - 2:30
    150 (50 fr/50 stroke/50 fr) - 2:30
    200 Free - 2:30
    3 x 100 Stroke - 2:00
    25 Easy

    20 x 50 Relay from dive - 9:20 (made 9:41)
    Didn't get any splits but I think I was going :27-:29.

    125 Cool down

    (3800 total)
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