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  1. Saturday and Sunday

    by , February 27th, 2011 at 07:22 PM (Swimming, Life, and Other Stuff!)
    Saturday was a short swim with the Nasti Tribe! Here's how it went:
    **400 Warm-up swim
    **3 X through:
    350 pull on 5:30
    4 X 25 Stroke on :30
    200 swim @ 4:00 (alternate stroke/freestyle)
    **4 X 100 Free @ 2:00--all out steady
    **150 cool-down.

    2,900 scy

    Sunday was another Nasti swim:

    **800 Freestyle warm-up swim
    **super 500 swim (recovery 25's fly)
    **Repeat 4 X through:
    8 X 50 Descending :5 each swim(1:10/ 1:05/ 1:00/ 55:00/ 50:00/ 45:00/ 40:00/ 35:00)
    **easy 200 cool-down

    3,100 scy

    This afternoon a few of my Nasti friends organized a 3 mile "Princess of Peace" fun run on the Monon Trail. The run was an effort to provide community based educational opportunities for young girls in Afghanistan and Pakistan. A teacher can be paid for 1 year with each $600.00 raised. There were probably 100 or so kids and adults out for the run. Most people were in costumes; princesses, prince's, and queens!! Awards were given for the best costumes!
    Considering I have not been out for a a run since October I was happy to feel great and run at a steady 7:20 pace. Afterwards we all gathered at a local brewhouse for snacks and beer! It was a delightfully fun day and always good to help out our fellow man-kind!
  2. My fake OW swim

    I was really looking forward to today, because after weeks of asking / persuading / cajoling / wheedling / begging, I’d finally gotten a couple of teammates to agree to come do an open-water swim with me in the gulf. (The fact that the water temp has risen to the mid-60s helped.) We planned to go out this afternoon. The only potential problem was the jellyfish situation—the cannonball/cabbagehead numbers had been waxing and waning over the past few days. (And yes, for the record, they do sting—I got mildly zapped by one yesterday, but it left no rash). We left it that I would go out and survey the beach this morning and see how things looked.

    Well, there were plenty of my jelly buddies out this morning. They seemed to have brought in reinforcements overnight, although I didn’t see any huge ones lolling around in the surf—there were mostly middle-sized ones whose rust-colored centers were visible in the water, and a fair number washed up on shore:

    These probably would have been enough to cancel our swim, but there was worse news. There were a fair number of these critters too:

    A number of these were still alive and writhing around while I photographed them. Their presence definitely scuttled any OW swim plans for today—I don’t even walk on the wet sand when man-o’-wars are present, much less swim. I emailed my swim buddies and told them we’d have to cancel.

    I was disappointed not to get in a last swim in the gulf, and was feeling kind of down. However, since I wanted to get in the water, and didn’t want to drive in to the aquatic center, I ended up going for a short swim in the “lagoon” pool at the condo development here:

    I confess that I’ve always rolled my eyes at such pools. My first thought upon seeing them is an outraged “For the same money, they could have build a real pool, with lines on the bottom, and back stroke flags even!” But once I swam a few laps around this one, I started to see the charm of the thing. It turned out to be surprisingly pleasant to float and paddle around amid fake palm trees and waterfalls. Since this pool is unheated, it is around 70 degrees, which is completely comfortable for me but seems to deter anyone else from getting in for more than 5 minutes. So I had the whole thing to myself for as long as I cared to swim, with a hot tub nearby for warming up and stretching after.

    I discovered that I could sight on the edges and swim figure-eights around the pool’s two islands, and not have to worry about doing any turns. After a dozen or so of these loops I began to feel like Gus the polar bear, so I just floated and played in the fountains the rest of the time. So while it wasn’t a real open-water swim, it had no turns, it was definitely fun, and there were no nasty stinging critters to worry about. I’m sold!
  3. Lotta Time Doing Nuthin', Saturday, Feb. 26

    by , February 26th, 2011 at 10:38 PM (The FAF AFAP Digest)
    @ Gym:

    RC work, 15 minutes

    Stretching/Yoga, 45 minutes

    Hottub, 25 minutes



    Today was my off day, so I decided to work on banishing the lactic acid in the legs (which were sore after yesterday's AFAP kick fest). All this incidental cross training to keep/get the body ready is really time consuming. But I felt great after a prolonged stretch.

    Had a horrible night's sleep though, so need to try to correct that tonight. Every single person in my house was up early on a Saturday: the teens left at 6:45 for crew practice, Mr. Fort got up at 7:00 for a 22 mile run, Lil Fort was up early as usual, my house guests left early to watch the Syracuse v. Georgetown game. My house was a cacphony! I finally gave up on sleep and arose to have a major bakathon, shocking myself as I thought I had shed all vestiges of domesticity. Nothing to rival Gigi though.

    After feeling great from stretching, I've resolved to make March the Month of the Stretch. If I fail to blog that I have stretched, you are allowed to engage in vicious personal attacks, snide remarks and cast all manner of aspersions upon me. You don't even have to use the Jazzy fake smilie.

    Ahelee left me a very amusing link on Facebook from the McCaffreyCap. I am definitely in need of the "I am Tapering" shirt so that my family might let me stay off my feet. I like the idea of excusable neglect. There is also a funny bit from Eric Knight, who wrote a song about the Mid-College Thread on the college swimming messageboard being shut down. Apparently, discussion was "too passionate." I'm sure we are very tame by comparison!

    There was a very nice article in the Washington Post about Jack Conger, PV swimmer extraordinaire, who is actually one of Mini's swim buds. She's off watching him and other swim friends tonight at the Washington Metro swim and dive champs.

    Updated February 27th, 2011 at 01:26 PM by The Fortress

  4. Starts and turns and sprints, all in one morning

    This morning I went to the Panama City Masters team scy workout. Here’s how it went:

    500 scy s/k/d/k/s by 100s
    200 pull
    6 x 50 (25 kick / 25 drill) @ 1:00, odds FR, evens ST IM order

    4 x 50 FL/BK @ 1:00, working transition turn
    100 IM @ 2:00
    4 x 50 BK/BR @ 1:00, working turn
    100 IM @ 2:00
    4 x 50 BR/FR @ 1:00, working turn
    100 IM @ 2:00

    200 easy drill/play

    5 x thru
    25 sprint K
    :05 rest
    25 sprint K
    :05 rest
    50 sprint swim
    2:30 rest / easy swim

    75 easy

    20 minutes or so of start work (dive and back starts)

    25 sprint from blocks

    500 warmdown

    It was good to get some pointers on my starts. I worked on going more out than up on both my dive and backstroke start. I finally got the feel of going into one hole on my dive, mostly by getting my head down into a better streamline position before I enter the water—very cool!
  5. Saturday, Feb. 26, 2011 11:30am @ YMCA

    by , February 26th, 2011 at 04:56 PM (Fast Food Makes for Fast Swimming!)
    ***Note: This is a repeat workout that I've done in the past, but it's a good one and I can really keep myself moving, especially when I swim on my own at the YMCA. Feel free to steal it for your own workouts!! I'll post the dropsite for the $5.00 donations later.

    200 Free
    100 Back
    100 Free

    6 x 25 Fly @ :30
    6 x 50 Back/Breast @ :60
    6 x 75 Back/Breast/Free @ 1:20
    6 x 100 IM @ 1:40

    4 x 25 Fly @ :25
    4 x 50 Back/Breast @ :55
    4 x 75 Back/Breast/Free @ 1:15
    4 x 100 IM @ 1:30

    2 x 25 Fly @ :20
    2 x 50 Back/Breast @ :50
    2 x 75 Back/Breast/Free @ 1:10
    2 x 100 IM @ 1:20

    100 EZ
    3500 Yards

    Today was unusually busy for the lap swim at the Y. They had 5 lanes setup for laps with 1 lane set up for the .

    Each of the lap lanes already had 2 in each splitting the lane, except one, which I jumped into quick. No more than 5 minutes later another 4-5 people came on to the pool deck to swim. I was thinking that this was going to get interesting really quick.

    I luckily was swimming with two others who knew how to circle swim, and at least could swim at a decent pace (one was a fellow masters swimmer from another team who was visiting his family in town). I managed to work around/with them for a majority of my set. The other lap lanes were just a disaster as I would occasionally glance over and see people all over the place in their lanes. . I was still laughing on the inside.
  6. Saturday, 2/26/11

    by , February 26th, 2011 at 01:10 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    300 swim free & baclk
    100 kick on back
    4 x 100/1:50 pull with P&B

    Set #1:
    3 x 400/20sr
    - Did these on 6:15, went 5:50-6:00-6:00

    Set #2:
    5 x 100/2:00 ds 3 - 2
    - back, went 1:35->1:30 each time
    6 x 25/45 FAST
    - 2 fly, 2 back, 2 free
    3 x 100/1:50 strong build
    - back, went ±1:30 for all 3
    4 x 25/50 FAST
    - 1 ea stroke, IM order

    Set #3: Kicks
    1 x 600 continuous
    - with fins, 200 flutter w/board, 200 dolphin on back, 200 flutter on back, time was under 10:00

    Cool down
    150 easy free & back

    Total: 3800 yards
  7. 2/26 Team Practice

    The focus for today was to keep my stroke long and work on a little bit of pacing. I have really let my stroke fall apart when my body has had enough lately. Plus, I have struggled with pacing my swims.

    Pacing will be my focus for awhile.

    The last bit of the "broken" 1000 was a little to fast for me today. I did the best I could and am happy with what I did.

    The little sets afterward were really designed to get our strokes back to normal and stretch out.

    400 FREE
    100 STROKE

    100 @ 1:20
    200 @ 2:34
    300 @ 3:45
    400 @ 4:48

    5 x 100 @ 2:00 BREATHE 3/5/3/5 BY 25 LONG AND SMOOTH

    50 @ 50 SMOOTH PULL
    50 @ 50 BUILD (PADDLES ONLY)
    50 @ 1:20 ALL OUT (PADDLES ONLY)

    8 X 50 @ 60

    450 W/D


  8. Saturday Workout

    by , February 26th, 2011 at 08:54 AM (Pete's swim blog)

    250 Warm up

    3 x 100 Free - 1:20
    1 x 200 down worst stroke/back best stroke

    200 Kick
    100 Free
    4 x 50 IM Order - 1:00
    200 Kick
    200 Free
    4 x 50 IM Order - 1:00
    200 Pull
    300 Free
    4 x 50 IM Order - 1:00
    200 Pull
    400 Free
    4 x 50 IM Order - 1:00

    4 x 100 IM - 1:45
    200 Free
    4 x 100 Free - 1:30
    200 IM

    200 Cool down

    (4750 Total)

    Made an apheresis donation yesterday at the Red Cross so I was still feeling a bit sluggish. Never could get my fly going. Negative split all the 200+ freestyle sets. Very thankful to have HSA welcome me in on Saturday mornings.
    Swim Workouts
  9. Friday, Feb. 25, 2011 7:00pm @ YMCA & Start P90X!!

    by , February 26th, 2011 at 12:14 AM (Fast Food Makes for Fast Swimming!)
    Hot pool again, too hot for our kind of swimming. I was just sluggish tonight. I think it also didn't help that I was swimming so late in the evening, since I'm normally an early morning swimmer. Pulled out the breaststroke fins for a little speed work/fun.

    200 Free
    100 Kick
    200 IM Drill
    500 Free Pull

    5 x 50 Breast Drill w/ Breaststroke Fins (1 P/1 Kick, 1 P/2 Kick, 1 P/3 Kick) @ 1:00
    250 Free
    5 x 50 Breast w/ Breaststroke Fins @ 1:00 (:37/:38s)
    250 Free

    100 Free @ 1:30 (1:10s)
    50 Fly @ 1:00 (:31s)
    --Repeat 4 times

    8 x 50 Back @ :50 (:41s)
    2 x 100 Back @ 1:30 (1:20s)

    8 x 25 Breast w/ fins @ :30 (:18s)

    75 EZ
    25 Fly FAST and outta here!!
    3500 Yards

    Got home from the pool, and my wife and I decided to throw in the intro DVD of the P90X program to get started. It has 2 bonus workouts on it also, so we got started...and holy it works you in places you never knew could hurt!! I can tell I'm going to be sore, but I'm going to try to stick with this as regular as I can. I figure swimming 5 days M,T,W,Th, F, and 5 days of P90X program M, W, F, Sa, Su should be good for me.
    I'm not used to sweating like this either...I'm a swimmer!! This dryland is gonna be tough!!

    Updated February 26th, 2011 at 01:31 AM by jaadams1

    Swim Workouts , Daily Practices
  10. For once the young kid showed up!!!!

    by , February 25th, 2011 at 09:18 PM (Mixing it up this year)
    I felt great this morning. Nice strong and so loose. Time for 14 & Under States! They did let masters swim first.

    400 Free
    4x100@1:40 Free
    4x50@1:00 Free
    12x25@:30 IM order 3 times
    2x100@:45R Free FAST
    4x100@1:40 Free
    4x50@1:00 Choice
    2x200@3:30 Free
    8x25@:30 IM order 2 times
    400 Free w/paddles & bouy
    500 Free every 3rd lap 1 arm fly
    100 Free easy

    Total 3700 yards
  11. A little bonus workout!!

    by , February 25th, 2011 at 06:01 PM (Swimming, Life, and Other Stuff!)
    I was surprised this morning @ 5:40 a.m. with a call for a 2 hour delay!!!! Seventy minutes later I received another call notifying me school was cancelled today!!!!! Yippee! I had no idea we were getting a storm that would dump 6" of snow and produce high winds. The funny thing is by 9:00 a.m. the wind stopped and the sun came out!!!!
    I usually take Friday off; I'm just so spent by Friday it just doesn't make good sense to exert myself physically.
    Needless to say I decided to do a short solo workout today!! I spent the morning playing with my new Nook and polishing up the kitchen. I reported to the Monon around 12:30 and did the following short workout in 52 minutes while feeling totally jazzed!

    **400 Freestyle Swim
    **Repeat 3X:
    4 X 25 Dolfin Kick @ 35 (12.5 yds underwater, the rest on surface)
    2 X 50 Flutter Kick @ 1:00
    **Repeat 2 Times:
    4 X 50 Freestyle Pull @ 1:00
    4 X 50 Drill Butterfly @ 1:10
    4 X 75 @ 1:30 (50 fly/25 back, 50 back/25 breast, 50 breast/25 free, 50 free/25 fly)
    **200 IM stretched

    2,600 scy

    Time to meditate! I am such a meditation poser
  12. Friday Feb 25

    by , February 25th, 2011 at 05:33 PM (Keepin Track 2010)
    600 WU
    12x75 KPS IM order in 4 sets of 3 continuous thru 3 75's then rest :30

    400 K with flips alt 25 under 25 over work dolphin on stomach and back

    8x25 sprints 2 of each stroke with flips

    100 WD
  13. Thursday Feb 24

    by , February 25th, 2011 at 05:31 PM (Keepin Track 2010)
    4x50 Pull descend on 1'
    8x25 IM SPEC drill on :45

    3x100 SPEC on 3' 1:17, 1:17, 1:18
    6x75 FREE on 2' :47 or :46
    12x25 (broken 300 IM order) on :45
    easy 100

    200 kick SPEC with fins

    4x(50 drill on 1', 2x25 on :30, rest :30) SPEC

    4x75 IM order, KPS by 25. 10 sec rest

    200 WD
  14. Getting Back 2/25/11

    by , February 25th, 2011 at 05:05 PM (The Labours of SwimStud)
    Good workout today

    Warm Up
    600 FR/BK by 100s
    4 x 50 FL 1:3012 x 25 K :45 3 Mod 1 Fast
    100 EZ FR


    300 No Fly RIMO 5:10
    100 EZ FR 1:50
    5 x 50 BR 1:10; 1 Kick, 2 Pull, 3 Fly K/BR P, 4 2K-1P, 5 Swim
    100 EZ
    2 x
    200 FR 3:10 last 50 fast held 2:50's
    100 EZ


    500 Fin kick FR/FL by 25


    4 x 100

    Kids were doing a nice set today I'm going to use:

    4x with fins
    1 x 200K w/bd set your own interval.
    4 x 25 underwater kick :40
    1 x 50 EZ 1:00
    1 x 50 Spring K 1:00
  15. LCM under rolling clouds

    This morning I swam the following lc workout, the first part (through the fast 400) with Panama City Masters, the rest on my own:

    Warmup: 400 lcm swim + 300 k/d by 50 + 200 pull

    8 x 50 FR @ 1:00, odds (12.5 sprint / 37.5 easy), evens (37.5 easy / 12.5 sprint)

    5 x 200 pull @ 3:30, negative split each 200, evens w/paddles

    4 x 50 kick desc. @ 1:30 [1:10 -> :50]

    3 x 100 FR @ 1:30 [26, 24, 22—the interval was scary but I made them!]

    2 x 150 d/s/d active recovery

    1 x 400 fast [5:39 (23,27,25,22)—happy with this]

    200 easy

    5 x 200 IM Kick ->Swim pacman @ 5:00/4:40/4:20/4:00/3:40, focus on great form on swim portions


    It was a very cloudy morning. Three different sets of storm clouds rolled through during my workout, but only one brought rain, and then only for about 200m. Still, two-thirds of the pool got out—why rain bothers folks who are immersed in water I’ve never figured out. I love swimming in the rain, and kind of hoped it would keep on coming down (but not thunder), but it did not.
  16. Fast Friday w/Speedo, Feb. 25

    by , February 25th, 2011 at 03:49 PM (The FAF AFAP Digest)
    Swim w/Speedo @ OakMarr

    Warm up:

    800 various
    6 x 25 shooters
    6 x 25 with mini bursts

    8 x 50 @ 1:00
    a few bursts
    10 seconds fast vertical dolphin kick

    Speed work

    1 x 50 AFAP

    Back shooter w/fins, went high 21
    Slipped a bit on the metal wall at the turn so didn't get a good push off

    450 EZ

    1 x 100 AFAP
    Went fly, 55

    450 EZ

    1 x 50 AFAP

    Back shooter w/fins
    Felt like I was going faster than first one, but
    both feet slipped on the metal and I just slid down the wall and aborted the effort.

    125 EZ

    3 x (25 AFAP back shooter w/fins + 75 EZ)
    Went high 9, high 9, 10

    50 EZ

    Total: 3100



    This was my first good and enjoyable workout in awhile! Well, except for sliding on the wall and not being able to crush Pete on the last 50. Conditions were not ideal though. The pool was in an odd configuration and I was swimming in the shallow end in two lanes with no lane line and 3 people. I had a rather large noodling type next to me most of the time. I'm obviously spoiled practicing in 12 foot death most of the time.

    I believe this is the first time I've cracked 22 in a shooter, though I've been going 22s for awhile. Not so long ago, I only went 22s with my monofin. The 55 in fly is my fastest practice time as well. I felt surprisingly strong given that I rarely swim this distance in practice ... until the last 10 yards of course.

    When I arrived home, there was an enormous tree limb across my driveway. It knocked out our phone and Internet service. If I had been home 5 minutes sooner and parked in my usual spot, it probably would have nailed my car.

    Updated February 25th, 2011 at 05:21 PM by The Fortress

    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout -02/28/11

    by , February 25th, 2011 at 02:19 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    1 X 200 3:20 3:00
    3 X 100 1:40 1:30
    Twice through. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    2 X 100 kick 2:00
    6 X 50 kick 1:00
    1 X 100 easy swim

    1 X 50 easy 1:15
    1 X 50 fast 1:15
    1 X 75 easy 1:30
    1 X 75 fast 1:30
    Four times through. Choice.

    4 X 100 1:25 1:20
    1 X 200 fast 3:00 -
    Two rounds. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  18. MATT Friday Workout w/ Video

    by , February 25th, 2011 at 12:48 PM (Pete's swim blog)

    400 Warm-up

    2 times through (All on 1:10 interval)
    *75 Free
    *25 Fly/50 Free
    *50 Fly/25 Free
    *25 Fly/50 Free
    *50 Fly/25 Free
    *75 Fly

    100 Easy

    2 times through
    *4 x 75 Free - 1:10
    *4 x 75 Free - 1:05
    *4 x 75 Free - 1:00

    Timed video (100 br) [nomedia=""]YouTube - 250211-practice-100br-pmccoy[/nomedia]

    (3300 Total)

    Felt pretty good today. Struggled some with the fly but I was able to finish strong on the 75 Frees on 1:00.

    Video is 100 Breast stroke. I did a 1:20. My meet times are in the 1:13 range so 1:20 is probably some improvement with a drag suit and a 3k workout.

    Things I think I'm doing better:
    * Kick is narrorwer... maybe not enough. When I roll my knees inward as my kick finishes, I tend to set up better for a narrower kick. Unfortunately, it is more natural for my knees to roll outward so I have to really focus on this.
    * Shorter pull. This just feels so much better. Is is short enough? Or am I still getting stuck in the 'prayer' position. My arms still seem to sweep pretty wide in the video.
    * Dive. Don't know if this looks any better but tucking my head more on the block seemed to help me hit the water cleaner.

    Things I'm pretty sure I'm still doing wrong:
    * Turns. Still swinging my right arm high over my head. It's painfully obvious when I watch the video but I'm hardly aware of it when I'm swimming.
    * Glide. I'm not getting much consistency. Sometimes it works out about right and other times I go too deep or too shallow. Near the end, I'm dying for O2 and I'm more than willing to take a shorter push off the wall in exchange for that first breath.

    Comments are welcome and much appreciated!
    Swim Workouts
  19. A (not so) Fast Friday

    by , February 25th, 2011 at 11:34 AM (A comfort swimmer's guide to easy swimming)

    SCY, had a swim buddy do the main set with me. Helped a lot to have someone do this one with me. Felt like the 50's should have been faster but was going a fast as I could. So I guess the effort counts.

    Warm up (900)
    300 Swim
    - the usual back and free
    12 x 25/30 Free - High Hand/Straight arm Drill with Fins and Snorkel
    - was seeing 15-16 on the clock for most of these
    6 x 50/10sr
    odds: 4 Forearm sculls - 4 Mid Sculls - 4 Fly Strokes or 6 Fr/Bk Strokes
    Evens: Full Stroke

    Sprint Set (1800)
    2 x 50/40 Fast
    - 34, 35
    1 x 200/3:30 smooth
    2 x 50/45 Fast
    - 35, 37
    1 x 200/3:30 smooth
    2 x 50/50 Fast
    - 35, 36
    1 x 200/3:30 smooth
    2 x 50/45 Fast
    - 33,36
    1 x 200/3:30 smooth
    2 x 50/40 Fast
    - 36, 37
    1 x 200/4:00 smooth
    2 x 50/35 Fast
    - 37, 37
    1 x 200/4:00 smooth

    Cool down
    200 easy free & back

    Total: 2900 yards
  20. Thursday's Swim

    by , February 24th, 2011 at 10:03 PM (Swimming, Life, and Other Stuff!)
    Nasti's tonight. It was an easy workout but I had a blah swim.

    **100 wu swim
    **4 X 150 @ 2:20 Freestyle
    **3 X through:
    100 IM @ 2:00
    4 X 50 Stroke Roll @ 1:00
    4 X 25 Kick @ :30
    **8 X 75 Free Sprint! @ 1:30 interval

    2,500 scy