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Swim Workouts

  1. Monday Dec 28th 2009

    by , December 28th, 2009 at 12:10 PM (Ande's Swimming Blog)
    Monday Dec 28th 2009

    Weighed 224 after practice today,
    let myself gain way to much weight during Christmas

    2010 USMS Registered online today
    don't have a team?
    Join Longhorn Masters, TXLA

    The Men's 160 - 199 Short Course Meters Relay Records updated

    Subscribe to this Blog

    ever check your USMS people page
    mine is: http://www.usms.org/people/02P06
    copy the URL, delete 02P06 and replace it with the last 5 characters of your USMS #

    my 2010 Swimming Resolutions are:

    1) Lose 15 or more pounds:
    weighed 225 today

    2) Improve my Flutter Kick

    3) Improve my 100 FREE,
    went 48.8 in 2008

    4) Get Stronger



    Weights
    lifted before practice

    TODAYS SWIM PRACTICE

    scy
    Whitney coached
    6:30 - 8:00
    swam with chris kemp, nate, amy brandon, tyler, doug, todd, & marcio
    dove in on time
    warmed up in main pool then moved to diving well which was too WARM, 84 degrees


    WORE briefs

    warm up
    300
    200
    100 k
    200
    100

    main set

    10 x 100 on 1:20

    50 easy

    8 x 100 on 1:15

    50 easy

    6 x 100 on 1:10

    50 easy

    4 x 100 on 1:05
    made it

    50 easy

    2 x 100 on 1:00
    didn't make it
    went 2:04 or 5

    50 easy

    40 x 25 flutter kick on :25

    100 easy


    2010 MEETS:

    January 15 – 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX


    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX


    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX


    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events

    Updated December 28th, 2009 at 04:11 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  2. Sunday Dec 27th 2009

    by , December 27th, 2009 at 10:52 PM (Ande's Swimming Blog)
    Sunday Dec 27th 2009

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    TODAYS SWIM PRACTICE

    LCM
    Whitney coached
    noon - 1:30
    main pool
    swam with larry max nate marcio and paul
    dove in at 12:03

    WORE briefs and B70 Legs

    warm up
    200
    100 k
    100 ra
    100 la
    100 IM drill
    100 fr

    main set

    5 x 100 desc on 2:15
    went 1:07

    assigned 500
    did 200

    5 x 100 desc on 2:00
    went 1:01 on 5

    assigned 500
    did 300

    assigned 5 x 100 desc on 1:45
    did 3 x 100, swam pretty easy
    skipped number 4
    went 58 on #5

    assigned 500
    did 400


    2010 MEETS:

    January 15 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX


    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX


    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX


    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
    Categories
    Swim Workouts
  3. Endurance Kick, Sat., Dec. 26

    by , December 26th, 2009 at 03:17 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 variety

    Main sets:

    5 x 200 kick w/MF & board @ 3:30
    20 pullouts after each 200

    50 EZ

    8 x 100 @ 1:30 w/fins
    50 backstroke kick/50 backstroke swim, 8 SDK per 25

    50 EZ

    5 x (5 x 50), done as:

    #1-5 = evil w/fins (emphasize long pullouts, hunching and hinging) @ 1:00
    2 minutes vertical kicking (flutter)
    #6-10 = kick w/board done: EZ/fast/EZ/fast/EZ @ 1:10
    2 minutes vertical kicking (dolphin)
    #11-15 = single arm fly @ :50
    2 minutes vertical kicking (flutter)
    #16-20 = double shooters w/fins, 1 breath at turn @ 1:00
    2 minutes vertical kicking (dolphin)
    #21-25 = evil w/fins @ 1:00
    2 minutes vertical kicking (flutter)

    100 EZ

    Total: 3950 + VK + pullouts

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    I walked into the Rec Center and saw a sign warning that the pool was only 78-80 degrees b/c of a mechanical problem. Imagine my delight; I thought it would be empty. No such luck; it was pretty packed, but with real swimmers. Still, I had half a lane or a whole lane for my workout. And the pool was more like 80 -- perfect!

    Oddly, I didn't feel that rested after a relatively easy workout on Friday and a day off on Saturday. Maybe too much Xmas excitement ...

    On another note, I am contemplating becoming a redhead for 2010. I've been blonde forever. A Facebook friend was warning that I might be a faded pinkhead or it could turn orangey. Anyone have any experience with this? I'm consulting my stylist who is a redhead triathlete. Sounds like it could be hard to maintain ...

    Xmas Gifts:

    I got 2 SR gifts for Xmas: an underwater camera recommended by Q and a parachute. Looking forward to using them. My mother also brought me some pure arnica from Mexico. This is a key ingredient in the Traumeel I occasionally use for muscle pain/inflammation/bruises.

    Updated December 26th, 2009 at 04:02 PM by The Fortress

    Categories
    Swim Workouts
  4. Saturday after Christmas

    by , December 26th, 2009 at 02:37 PM (My Passion)
    Alarm went off at 5:35 wakng me from so deep a sleep, that it took me a second or two to figure out what was happening. (I usually wake up and jump out of bed).

    Practice started at 6 am and this was the workout:

    100 free warm-up
    5 X 100 Fly -Kick- left arm - right arm - full fly each 25
    5 X100 Breast -Kick - 50 br drill (2 kick/pull) - full breast
    5 X 75 Back - Kick - drill- full back (last one was 50 full back)
    5 X 100 Free pull

    Afterward we went to two (they are married and my running buddies) of our co-swimmers house, and they made us all breakfast. It was delicious.

    Had a great day yesterday. My daughter got me an 'Ugly" suit and a cap to match and I am very excited for my current suit to wear out so I can wear my Ugly!

    Happy Swimming
    Categories
    Swim Workouts
  5. Thursday, Dec. 24

    by , December 24th, 2009 at 02:41 PM (The FAF AFAP Digest)
    Everyone else in the family worked out this am, so I happily took the midday slot.

    Drylands:

    RC Work, 15-20 minutes:

    Did: internal and external rotators, prone scapular scrunches, 3 position arm extensions, seated straight arm dips, med ball on the wall and DB shrugs (I'm adding these to my RC routine)

    Core Work:

    Just did a few exercises:

    romanian sit ups, 2 x 15
    dreya roll into jack jump, 2 x 10
    hanging in & outs, 2 x 10 (pull knees up, kick feet out straight, curl knees back and down)
    hanging core swings, 2 x 10 (swing slightly forward using core, knees up high, swing backward using core, heels up as high as possible)
    back extensions w/25 lb plate, 2 x 15
    straight leg hip lifts on bench, 2 x 15

    10-15 minutes of stretching


    Swim/SCM/Solo:

    Warm up:

    500 variety

    Main set: (from J. Miller)

    4 x 75 free @ 1:20
    1 x 25 fast, shooter on belly
    4 x 75 back @ 1:30, 9 SDK per 25
    2 x 25 fast, shooters on back
    4 x 75 evil w/fins @ 1:30*
    3 x 25 fast, dolphin kick w/snorkle
    4 x 75 single arm fly drill @ 1:30
    4 x 25 fast @ :30, flutter kick w/board & fins

    * Swimming with evil with fins and working on long pullouts is like a breath control set. I only take 3-4 breaths per length. Evil is exhausting.

    50 dolphin dive

    Total: 2050 meters

    short hottub & steam


    MERRY CHRISTMAS EVERYONE!!!
  6. Thursday Dec 24th 2009

    by , December 24th, 2009 at 01:00 PM (Ande's Swimming Blog)
    Thursday Dec 24th 2009

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    SCM relay records updated

    thanks to everyone who follows my blog, I try to do things in practice that are blog worthy, so I'll have something interesting to write about


    yesterday I came back to the noon practice & did a double. did a fast 100 fr & some fast flutter kicking
    went 51 or 2 & went 1:05 & 1:03 on my 100's flutter kick
    swam with
    Larry, Paul, Kendall &
    Asa Lawrence, Mary's brother, he swam for UT when I did

    Lifted weights at world gym


    swam this morning at Stacy pool
    easy went around 500



    2010 MEETS:

    January 15 – 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX


    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX


    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX


    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events

    Updated December 26th, 2009 at 12:50 AM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  7. Wednesday Dec 23rd 2009

    by , December 23rd, 2009 at 10:47 AM (Ande's Swimming Blog)
    Wednesday Dec 23rd 2009

    Arrived late, wife wanted to talk

    Subscribe to this Blog

    RESULTS from the Nov San Antonio SCM meet are up

    TODAYS SWIM PRACTICE

    scy (pool was set up long course!)
    Whitney coached
    6:30 - 8:00
    main pool
    swam with Mike, ned, jon, tyler, todd, brandon, Amy & everyone on the team
    dove in around 6:55

    WORE B70 Legs

    warm up
    missed

    main set
    4 rounds of
    5 x 100 fast on 2:00
    4 x 50 fast on 1:15 one each stroke
    100 easy

    round 1) missed the 5 x 100 used 4 x 50 to warm up
    round 2) swam free held 58's & 9's
    round 3) flutter kicked, went under 1:15
    round 4) flutter kicked desc 1, 3, 5, skipped 2 & 4, went 1:06

    100 FAST
    went 55

    2010 MEETS:

    January 15 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX


    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX


    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX


    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
    Categories
    Swim Workouts
  8. Pool set up for LCM today

    by , December 23rd, 2009 at 09:24 AM (My Passion)
    Practice at 5 am and pool was suprisingly set up for LCM. Nice change of pace. Stretched and then:

    1X500 free warm up
    4X200 free on 3 minutes
    5X100 free
    cool down
    Christmas breakfast with the team

    Total of 1800 meters in 30 minutes.

    Today I will be attending a memorial service for a 46 year-old divorced dad of two little girls (he was going to have them for Christmas this year) killed in a motorcycle accident Friday evening. A truck pulled out in front of him. He was on a Honda Gold Wing and wearing a helmet. If you ride a motorcycle PLEASE be careful!!!! Other vehicles don't always see you and you have no protection around you if you do get in an accident.
    Those litle girls will always remember that their dad died the week before Christmas - waaaaay too soon.
    Categories
    Swim Workouts
  9. Woohoo! Tues., Dec. 22

    by , December 22nd, 2009 at 10:30 PM (The FAF AFAP Digest)
    Core Work:

    I did the P90X plus 20 minute ab DVD today. (Well, I didn't do the hanging parts as I don't have a pull up bar in my house; I substituted other floor work.) I prefer this DVD to ab ripper. The movements use the whole trunk (not just abs) and are more complex than the other DVD. There is also an increased emphasis on balance. I can't seem to find a list of all the exercises anywhere, and can't remember all the names. There were 3 different variations for hanging ab work that I like and will try at the gym. Two of the exercises resemble the squat swing that I'm fond of.


    Then I got out my power wheel and did

    roll outs, 4 x 25
    pike ups, 2 x 15


    Swim/SCY @ Mason:

    Drove out to Mason tonight. Not terribly crowded. We had a "12 days of Xmas Workout."

    Warm up:

    400 swim
    200 kick
    4 x 25 scull
    400 pull (I did 3 x 100 dolphin kick w/board @ :20 RI)
    200 IM drill
    2 x 25 shooters

    Pre set:

    8 x 25 kick @ :30
    odds = IM order
    evens = free

    8 x 25 swim @ :25
    odds = IM order
    evens = free

    Main set: 12 Days of ...

    (I don't remember most of the intervals. It was hard enough to keep count!)

    12 lengths: 300 IM
    11 lengths: 275 free
    10 lengths: 250 kick (board, free)
    9 lengths: 225 stroke (1st & last length fast) + 1 minute rest
    8 lengths: 200 IM
    7 lengths: 175 free
    6 lengths: 150 kick (board, dolphin)
    5 lengths: 125 stroke (1st & last length fast) + 1 minute rest
    4 lengths: 100 IM
    3 lengths: 75 free
    2 lengths: 50 kick (board, dolphin)
    1 length: 25 AFAP (did shooter w/fins, went 9)

    150 EZ

    Total: 3900

    Commentary:

    The legs were still tired after yesterday's kick fest, and I started with the calf cramps on the last 4 "days." But this was a nice aerobic workout for me.


    Woohoo:

    I was very happy and relieved that the meet director found my 50 evil split in the time records. And here it is in the event rankings:

    USMS Times Reported for Women SCM 50 Breast Ages 45-49
    2009 Season (2009-01-01 through 2009-12-31)

    # Name Age Time Club Meet
    1 Livingston, Leslie C 48 37.62 GMUP New England LMSC SCM Championships



    I have to say this gives me a huge chuckle. I've never cracked the Top Ten in evilstroke before. In fact, I'm not sure if I even did 10 lengths of evil kick in the last year ...

    When converted to yards, it's a 33.4 -- .7 faster than I went tapered in yards earlier this year and 1.4 faster than I swam at the Sprint Classic in October. I swam this event at NE Champs in 2007 and went 41.5. No idea what the cause of my evilstroke success is (although I know the pre-pullout dolphin kick helps me) ... I suspect it's the suit. Q thinks it's the squats. Whatever it is, I may just retire on top if/when the suits are banned. lol

    It's also good to know that in my gridge re-match with Stud, I out-touched him by .07 after he crushed me at the Sprint Classic in this event. Of course, he had not yet donned the magic stretched out B70 at this point ... But that was the same scenario when we squared off at the SC.

    I also see that the final LCM TTs were released, and my 200 back and 100 fly from the USA meets that were omitted from the prelim list were included. So all is happy in Fortland this December.

    Updated December 23rd, 2009 at 04:55 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  10. Tuesday Dec 22nd 2009 LCM SNAKES!

    by , December 22nd, 2009 at 11:18 AM (Ande's Swimming Blog)
    Tuesday Dec 22nd 2009

    RESULTS from the Nov San Antonio SCM meet are up

    Christina took these photos of our team work out at garrison this summer

    yesterday I Sent in my entries for the : ST TXLA New Years Classic in Austin, TX January 15 18, 2010

    Subscribe to this Blog

    WEIGHTS at world gym in San Marcos
    lat press
    pat pull
    bench press
    leg press

    TODAYS SWIM PRACTICE

    LCM (pool was set up long course!)
    Whitney coached
    6:30 - 8:00
    main pool
    swam with Mike, ned, jon, tyler, todd, brandon, Amy & everyone on the team
    dove in on time

    WORE B70 Legs

    warm up
    250 fr 50 bk
    250 fr 50 bk
    300 fl k (went 1:22 on last 100 LCM Kick)
    100 easy

    main set
    SNAKES
    pool set up with 10 lanes,
    swim 1 length in each lane

    500 done 50 fr 50 fl drill

    (we gave up 2 lanes to UT women & switched to 400 SNAKES)

    400 fr (started catching the slower swimmers)

    400 done 50 fr 50 bk

    400 fr

    400 done 50 fr 50 br

    400 fr FAST for time
    WENT 4:44

    had to pass around 10 slower swimmers

    400 do 2 x 200 IM press out & dive after each length

    400 k

    there were 2 more 400's but I had an 8:20 appointment so I sat by Coach Kim Brackin for a bit watching her train 4 swimmers who were still in town


    2010 MEETS:

    January 15 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX


    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX


    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX


    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events

    Updated December 22nd, 2009 at 11:26 AM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  11. Short Rest --Eek! Mon., Dec. 21

    by , December 21st, 2009 at 05:17 PM (The FAF AFAP Digest)
    Though I was feeling a bit thrashed from my fairly intense gym workout yesterday, I had planned a short rest kick set and stuck to the plan. Ouch!

    Swim/SCY/Solo:

    Warm up:

    750 variety

    10 x 25 twirling shooters w/MF

    Main sets:

    Kick set:
    16 x 100 dolphin kick w/MF, done as:

    4 x 100 @ 1:20 w/board
    50 EZ
    4 x 100 @ 1:15 w/board
    50 EZ
    4 x 1:10 @ 1:10, no board, on back (8-9 SDKs per 25)
    50 EZ
    4 x 100 @ 1:05, no board, on back (8-9 SDKs per 25) (made 3 -- :58, 1:02, 1:05, missed last one)
    50 EZ

    Drill sets:

    10 x 50 @ 1:00
    odds = evil, long pullouts
    evens = single arm fly

    50 EZ

    10 x 50 @ 1:05
    odds = slow evil kick working on keeping knees together
    evens = evil pull w/pull buoy

    150 EZ

    Total: 4000

    10 minutes hottub

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    This kick set was, er, hard. In the last 4, the lungs were willing, but the legs were protesting. They were pretty sore from the gym and I cramped on the very last one. I'm not used to doing sets like this (well, obviously). The trick is, I think, not to start off too fast on the first one so that you can continue to make the interval?

    I'm doing more dolphin kick with a board than usual b/c I'm still hoping to improve my fly kick and fly kick endurance. The SDK is very specific, I think. On the belly for fly, and on back for back ... I'm definitely slower kicking with a board then swimming underwater. So that 2nd set on the 1:15 wasn't all that easy either.

    I'm hoping to go to my team practice tomorrow for freestyle night. Hoping there won't be any hard kick sets. lol. Might try to squeeze in the P90X plus ab DVD beforehand, if I can find time despite my long to do list.

    It's still a bit of a traffic nightmare here. I had to bribe my son to take my daughter to the mall to shop b/c I couldn't stomach the traffic anymore (wholly apart from my mall avoidance syndrome).

    Gluten Front:

    I am not faring too well on trying to eliminate wheat completely from my diet. I know there is a difference between celiac disease and a gluten allergy, but the symptoms are the same. And the remedy seems the same: complete elimination of the offending substance. I was hoping that an intolerance might mean one could just cut back, but that doesn't seem so ... And, I've eaten quite a few xmas cookies ...

    I know the elimination and re-test is probably the best way to determine this allergy. (Though I did do another test.) I just read that you need to adjust your diet for 6 weeks to completely get the wheat/lactose out of your system. I guess I'm going to have to try this whole heartedly after Xmas. It's incredibly annoying. As I told Q, gluten-free products taste like sawdust.

    Updated December 21st, 2009 at 09:58 PM by The Fortress

    Categories
    Swim Workouts
  12. Monday Dec 21th 2009

    by , December 21st, 2009 at 01:27 PM (Ande's Swimming Blog)
    Monday Dec 21th 2009

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    RESULTS from the Palo Alto SCM meet are up

    Christina took these photos of our team work out at garrison this summer

    Sent in my entries for this meet today
    January 15 – 18, 2010 ST TXLA New Years Classic in Austin, TX


    TODAYS SWIM PRACTICE

    Whitney coached
    6:30 - 8:00
    main pool
    swam with Mike & Nate, beside doug ned, tyler, todd, Paul, brandon & Amy
    dove in 6:35ish

    warm up
    800 done 2 rounds of 200 fr, 50 k,

    main set

    10 x 100 fr on 1:25
    4 aerobic
    1 with as few breaths possible
    I did the 2 with 5 breaths, here's how I did each 25
    1) breath before 1st turn,
    2) breath at flags before 2nd turn
    3) breath in middle & just before 3rd turn
    4) breath in middle of pool

    10 x 75 fr on 1:05
    4 aerobic
    1 fast

    10 x 50 k on :40 (a tough interval)
    did 3 flutter with a board then did 7 FL kick on my side

    10 x 25 on 40's no breath

    assigned 10 x 50
    did: 5 x 50 done 25 fl from a dive fast with 10 SDKs, 25 easy, 50 skip, went 11's on the fast fl

    assigned 2 rounds of (1 min vert kick, 25 fast, 1 min vert kick, 25 fast, 200 free easy)
    DID: 2 rounds of
    rest 1:00,
    25 flutter kick with a board, fast no breath, face in water,
    rest 1:00
    25 flutter kick with a board, fast no breath,
    50 easy, 50 easy
    went 13's & 14's on the fast kick

    100 easy


    2010 MEETS:

    January 15 – 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX


    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX


    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX


    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events

    Updated December 21st, 2009 at 03:51 PM by ande

    Categories
    Swim Workouts
  13. Back from vacation and back in the POOL

    by , December 21st, 2009 at 08:30 AM (My Passion)
    This morning - I got up at 4:30 on a day I am off of work and this was the workout:
    200 free
    3 X 100 free/fly/free/fly switching every other 1/2 length
    4 X 100 free/back/free/back switching every other 1/2 length
    3 X 100 free/breast/free/breast switching every other 1/2 length
    10 X 50 free pull on 1:00
    10 X 50 free/kick/free/kick switching every other 1/2 length
    4 X 24 free sprint
    500 free cool down with fins

    Yesterday we got back from a week-long cruise to the Carribean. On the drive down to Galveston, we had a tire blow-out in the fast lane. We got to the side put on the donut and after several tries, found a place open that had the tire we needed in stock (this on a Sunday morning). We got to the port 1 hour after we had planned, then entered from the wrong side of the port and waited in traffic another 1 hour. If we had gone the other way, there would have been no line. The ship was suppossed to leave at 5:30, but we did not board until 5:30 and there were 1 - 200 people behind us.

    By the time everyone was boarded, fog had setteled in. It stayed almost all day on Monday and the cruise line offered people to get off by 11 pm and get a full credit for this cruise and a voucher for a future cruise. We did not take it as we had a friend with us and we all decided to make lemons out of lemon-aid. Over 840 people did get off of the boat. We were able to leave on Tuesday morning, but could not make the Honduras stop. My family had been to Honduras before, so we were ok with that.

    I worked out on Monday, Ice Skated on Tuesday, (skipped working out on Wednesday, but always took the stairs the whole cruise, so I think that is ok). Thursday we biked and kayaked in Costa Maya. We were suppossed to snorkle on Friday in Cozumel, but the water was too rough, so we went to a beach instead. (walked around, not really a workout). Saturday I climbed halfway up the rock wall, roller-bladed, played miniture golf and ping-pong.

    Not my usual work-out week, but lots of fun and a great get away. Now I have to finish my Christmas shopping and get ready to host Christmas dinner.
  14. Back from vacation and back in the POOL

    by , December 21st, 2009 at 08:30 AM (My Passion)
    This morning - I got up at 4:30 on a day I am off of work and this was the workout:
    200 free
    3 X 100 free/fly/free/fly switching every other 1/2 length
    4 X 100 free/back/free/back switching every other 1/2 length
    3 X 100 free/breast/free/breast switching every other 1/2 length
    10 X 50 free pull on 1:00
    10 X 50 free/kick/free/kick switching every other 1/2 length
    4 X 24 free sprint
    500 free cool down with fins

    Yesterday we got back from a week-long cruise to the Carribean. On the drive down to Galveston, we had a tire blow-out in the fast lane. We got to the side put on the donut and after several tries, found a place open that had the tire we needed in stock (this on a Sunday morning). We got to the port 1 hour after we had planned, then entered from the wrong side of the port and waited in traffic another 1 hour. If we had gone the other way, there would have been no line. The ship was suppossed to leave at 5:30, but we did not board until 5:30 and there were 1 - 200 people behind us.

    By the time everyone was boarded, fog had setteled in. It stayed almost all day on Monday and the cruise line offered people to get off by 11 pm and get a full credit for this cruise and a voucher for a future cruise. We did not take it as we had a friend with us and we all decided to make lemons out of lemon-aid. Over 840 people did get off of the boat. We were able to leave on Tuesday morning, but could not make the Honduras stop. My family had been to Honduras before, so we were ok with that.

    I worked out on Monday, Ice Skated on Tuesday, (skipped working out on Wednesday, but always took the stairs the whole cruise, so I think that is ok). Thursday we biked and kayaked in Costa Maya. We were suppossed to snorkle on Friday in Cozumel, but the water was too rough, so we went to a beach instead. (walked around, not really a workout). Saturday I climbed halfway up the rock wall, roller-bladed, played miniture golf and ping-pong.

    Not my usual work-out week, but lots of fun and a great get away. Now I have to finish my Christmas shopping and get ready to host Christmas dinner.
  15. Sunday Dec 20th 2009

    by , December 20th, 2009 at 05:13 PM (Ande's Swimming Blog)
    Sunday Dec 20th 2009

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    weights after swimming
    lat press 10 x 40 10 x 45 8 x 50 6 x 55
    lat pull 8 x 167 6 x 197 7 x 205
    bench press 10 x 135 6 x 185 4 x 200
    leg press 8 x 230 8 X 320 6 x 410 6 x 450

    TODAYS SWIM PRACTICE

    Bridgette coached
    noon - 1:15
    main pool
    swam with jon, larry, dave van dam, Marcio & 2 longhorn aq kids
    dove in 12:15 ish

    warm up
    did around 400

    main set

    assigned 4 x 400
    did 4 x (4 x 50)

    assigned 3 x 300
    skipped

    assigned 2 x 200
    skipped

    took a hot shower
    put on B70 legs

    100 fast flutter kick for time
    went 1:02.1
    this is close be my liftetime best 100 flutter kick with a board from college


    100 easy


    2010 MEETS:

    January 15 – 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX


    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX


    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX


    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events

    Updated December 20th, 2009 at 11:24 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  16. Saturday Dec 19th 2009

    by , December 19th, 2009 at 01:52 PM (Ande's Swimming Blog)
    Saturday Dec 19th 2009

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    TODAYS SWIM PRACTICE

    Whitney coached
    7:30 - 9:00
    diving well
    swam with nate, jon, & paul
    beside tyler, max, chris, ned, & marcio
    dove in on time

    saw we were doing a fast 100 for time after warm up so I put on my full b70


    warm up
    300
    100
    300
    100



    main set

    100 fr fast for time
    went :50

    100 easy

    5 x 100 fr on 2:00
    told us to go 4 seconds slower
    went 55's & 6's

    100 easy

    5 x 100 fr on 1:45
    told us to go 6 seconds slower
    went 58's & 9's

    100 easy

    5 x 100 flutter with a board on 1:30
    told us to go 8 seconds slower
    went 1:14 - 1:18

    100 easy

    5 x 100 fly kick no board on 1:15
    told us to go 10 seconds slower
    held 1:07 - 1:09's

    100 easy

    rested 6 minutes

    100 fast
    whitney timed
    went 49

    100 easy


    2010 MEETS:

    January 15 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX


    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX


    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX


    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
    Categories
    Swim Workouts
  17. double fast Friday Dec 18th

    by , December 18th, 2009 at 09:34 PM (Ande's Swimming Blog)
    Friday Dec 18th 2009

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    Thinking about doing a double today

    TODAYS SWIM PRACTICE

    Tyler coached
    noon to 1:15
    main pool
    swam with james fike, larry, ned, max
    dove in at 12:02
    wore B70 full

    warm up
    20 minutes choice
    did 50's on :45

    main set

    ASSIGNED 4 rounds of
    9 x 50 on 1:15
    1) 25 fast 25 easy
    2) 25 easy 25 fast
    3) 50 fast
    (THEN 50 easy after 3 rounds of 3)


    Round 1 flutter kicked with a board
    went 30
    went 28
    went 28

    round 2 fly
    went 25 25 24

    round 3 SDK
    went 29 27 24

    rested 15 min

    50 SDK fast
    tyler timed
    went 23.50

    50 easy


    2010 MEETS:

    January 15 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX


    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX


    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX


    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
    Categories
    Swim Workouts
  18. Stole Ande's Workout, Friday, Dec. 18

    by , December 18th, 2009 at 03:54 PM (The FAF AFAP Digest)
    Stole and modified Ande's workout from the other day.

    Swim/SCY/Solo:

    Warm up:

    700 variety

    Main sets:

    32 x 25 fly @ :10-:15 RI
    odds = single arm fly
    evens = easy speed fly w/7 SDKs

    16 x 50 evil
    1-8 @ 1:05 w/pull buoy, focusing on fast recovery
    9-16 @ 1:00 w/MF, focusing on hunching and hinging

    8 x 100 back-dolphin kick w/MF Dolphina (can hardly call it backstroke kick these days), done as:

    1-3 hypoxic 100s @ 1:30, 9 SDKs per 25
    extra 30 seconds rest
    4 = fast @ 85-90%, went :50.
    5 = easy
    6-8 = hypoxic 100s @ 1:30, 9 SDKs per 25

    4 x 200 dolphin kick w/MF & board @ 2:45

    100 EZ

    Total: 4000
    1800 kicking

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    I was, as anticipated, a bit sore from the gym, but not unduly so. Hammies were sore from all the squats.

    In terms of swimming, I plan to work on technique, hypoxic work, kicking, and general aerobic conditioning for the next couple weeks. I don't feel much like banging out a lot of AFAP or test sets at the moment. I'm alway like that after a big taper/travel meet. Think I'm still mentally and physically tired. I often wonder whether it would just be better to do nothing for the week after a big multi-day event. I suspect it would, though I'm always anxious to get back to training. And, as Patrick, has noted, you can lose strength and conditioning very quickly at my age.

    I watched the SCY Nats on the DVR last night. Dana Vollmer has great turns and SDKs in fly.

    I spent all afternoon at a class holiday party and have a high school meet tonight. Who's going to go get the milk and toilet paper before the big storm?

    I like swimming in the afternoon so much better than the morning ...

    Gluten/Lactose Update:

    After diligently avoiding these foods for awhile, the symptoms ebbed substantially. I didn't even feel 3 months pregnant for a change! lol However, I then ate some pizza and a couple chocolate macaroons as a "test." Ugh, immediate return of full panoply of symptoms. It's so hard to avoid both of these items all the time ... And tomorrow is another xmas cookie day ...

    Tech Suits:

    Read this on the forum re: timing of FINA ruling:

    "It is anticipated that the Bureau will approve this recommendations, but often these "rule changes" have 60-day implementation period (so it could be mid-March or later) or FINA could decide to implement as soom as practical or they could wait for the end of the FINA season (31-Dec-2010).

    [FINA could surprise everyone and not apply these new swimwear rules to Masters, then the current swimwear would be allowed ].

    Once FINA make a formal decision about Masters swimwear, then USMS will react. First, to comply with FINA rules for swimwear in meters (SCM and LCM) event. Second, they will decide when or if to apply these rules to SCY, as FINA does not recognize this format.

    At convention, the house of delegate was split on what makes sense for USMS with SCY (waiting for the end of a SCY season or implementing quickly)."


    Sounds like a lot of wiggle room in there. Seems like there could be a sort grace period of sorts before the tech suits are eliminated. Personally (no surprise here), I hope that USMS decides to keep them for the remainder of the SCY season.

    Updated December 18th, 2009 at 04:26 PM by The Fortress

    Categories
    Swim Workouts
  19. Thursday Dec 17th 2009

    by , December 17th, 2009 at 12:04 PM (Ande's Swimming Blog)
    Thursday Dec 17th 2009

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    WEIGHT
    lat press 8 x 40 8 x 45 8 x 50 6 x 55
    lat pull 8 x 165 6 x 195 5 x 205
    bench press 8 x 135 6 x 185 3 x 205
    leg press 8 x 230 8 x 320 6 x 410

    TODAYS SWIM PRACTICE

    Whitney coached
    6:30 - 8:00
    diving well, was a bit warm today
    swam with brandon, mike V & jon
    beside larry, tyler, todd, & amy

    wore briefs

    warm up
    300 fr
    300 fr
    300 k

    main set

    20 x 100 done 2 on 1:45, shift lanes, 2 on 1:40, shift lanes, ... 2 on 1:05, shift, 2 on 1:00
    did 75's on 1:05 & 1:00

    100 easy

    10 x 100 done 1 on 1:45, shift lanes, 1 on 1:40, shift lanes, ... 1 on 1:05, shift, 1 on 1:00
    did a 50 on #9 went 1:00 on #10

    100 easy

    10 x 100 done 1 on 1:45, 1 on 1:40, , ... 1 on 1:05, 1 on 1:00
    did 6 100's then did 50's on 7 - 10


    2010 MEETS:

    January 15 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX


    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX


    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX


    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
  20. Wednesday Dec 16th 2009

    by , December 16th, 2009 at 05:21 PM (Ande's Swimming Blog)
    Wednesday Dec 16th 2009

    planned on going to the 5:30 practice but slept in instead

    TODAYS SWIM PRACTICE

    Mary coached
    noon - 1:15
    main pool
    swam with 2 guys I don't know, one was a triathlete who was way too slow to be in our lane & should have been 4 or more lanes over
    beside marcio, james, max & larry

    wore brief

    warm up
    did around 500 warm up

    main set

    assigned 32 x 25 fl on 30 3 easy 1 fast
    did 8 rounds of (25 easy, 25 fast from a dive with 10 SDKs held 11's)

    assigned 16 x 50 br on 55 3 easy 1 fast
    did 4 round of 2 easy 1 skip, 1 fast from a dive, went 32's

    assigned 8 x 100 bk on 1:40 3 easy 1 fast
    did round 1: 2 easy, 50 easy, 100 easy speed went 1:03
    round 2: 1 easy, 2 skip to put on B70 legs
    1 fast went 56 and almost lapped the slow dude in my lane

    assigned 4 x 200 3 easy 1 fast
    did 2 easy 50's skipped 2, got up to do a fast 200 k
    just as I was diving in the guy who was too slow for our lane was coming in and veered over to the wrong side, flipped just as I was diving, his heel charley horsed my left thigh

    so I flutter kicked a 100 in 1:07 then stopped

    50 easy

    ( he then swam his hard 200 scy free in 3:00 )
    shoulda just told him, you're in the wrong lane, please move

    2010 MEETS:

    January 15 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX


    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX


    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX


    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
    Categories
    Swim Workouts