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  1. Breaking through a wall

    So this morning I weighed in at 217 pounds. I'm not exactly the most emotional person in the world, but I nearly jumped through the ceiling! I've never been that light since before high school, let alone breaching that 220 barrier... it was a glorious light at the end of the tunnel.

    So I'm actually here to blog about Sunday's workout. I think coach Laurel was actually thinking we were all a bunch of marathon swimmers. I got to the pool kind of late (I'm trying to get more rest as suggested by all of you... and my family.... and my friends.... and the dog...), and I didn't even really look at the board, I just got in and started my warm up (800 choice). After finishing that I then get up and look at the board:
    2 x {10x25 on 30}. Okay - easy enough -
    22x50 (1x50k, 3x50p, 2x50k, 3x50p, 3x50k, 3x50p, 4x50k, 3x50p). Not my favorite but I can survive that.
    Then comes what I see as a doozy:
    3 x {300 on 5:45, 2x100 descending on 1:55, 1:50, 1:45 }
    8x50 on 1:00

    Alright - so I'm definitely not a long distance swimmer by any means. I can do it, just not very fast (then again, my times are not very fast in general). However - for me to make 1:45 on a 100 in a SCM pool.... I should probably be pretty fresh, not right off of a 300.

    Well -by the time I got there, I was so tapped out from the 50s and 25s, I actually had to tap into my recovery drink (apple juice + casein protein). Thank goodness I thought to do that! After about 5 minutes, my body hit a second wind and I actually finished the set! This was a moment of extreme pride for me. I've never been able to finish anything barely over 3000 yards. However - when I hit the 4300 meter mark and hadn't cramped, I was ecstatic! I really can do it! People around me had quit early, too tired to finish (it was a LONG set for our team), but I had finished! It was the most glorious feeling in the world!

    That was until I tried to get out of the pool. Then my body basically said "eff it, I quit. You're on your own" and the chore of dragging myself out of the pool was about a 2-3 minute ordeal. Thankfully everyone had already gone in to the locker room by that point. I felt like a beached whale. On the one hand it was gloriously epic and it was really cool to feel totally exhausted. On the other hand, I drive a stick shift, and its insanely hard to shift when you cramp up every time you hit the clutch.

    Tuesday came though - and 2700 (500s, 200k, 200bk, 100ch, 3x300s on 5:45, 8x100 on 1:55) meters seemed so short, I actually asked where the other half of the set was!

    Some day I'll be a good swimmer... Some day!
  2. See what happens when you get mad

    by , June 9th, 2010 at 07:45 AM (Mixing it up this year)
    Started my warmup and the lane line started moving into my lane on #3 there my lane had closed up so I yelled at the guards to pull this lane out and put a new one in. Mark it defective and take it away. This is not the first time I have had to deal with this. After that I just went into serious distance mode to work off the fustration of having to help change out a lane line missing valuable workout time.

    3x100@1:45 Free
    200 Free dodging lane lines
    500 Free kick w/fins while they were trying to get the new one in and also helped to put it in at around 300

    now I could work out
    10x200@3:30 Free w/paddles & bouy went 3:10, 3:06, 3:03, 3:01, 3:00, 3:00, 2:57, 2:58, 2:59, 2:53 decided to try and hold race pace while finishing my stroke on both arms

    500 Free kick w/fins
    200 Free
    100 1 arm fly drill
    200 free EASY

    Total 4000 meters

    Updated June 9th, 2010 at 08:29 PM by Donna

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  3. Handle Me With Care

    by , June 8th, 2010 at 10:13 PM (Too Neurotic to be Suitably Aquatic)
    The music's back this week!

    Also, for those of you waiting with baited breath since my last post to hear about my 200 free, it was a 2:57.76. At first I was kind of "meh" about that, but then I looked at my times for the LCM 200 Free in:
    2009 ~ 3:07.10
    2008 ~ 3:26.82

    I took 10 seconds off last year, and 30 seconds off from my swim career debut year. In that respect, I think I'm doing OK, and I'm eager to find out how much more I can take off that. I hope I can slice off a little more time at the end of the month if I'm properly shaved & tapered, and wearing a suit that isn't streched out...

    Coach and the music came back yesterday. Someone else brought in an iPod on Monday, and it started out with some country-esque stuff that I didn't know. The volume was quiet, so I didn't mind. Eventually, it shuffled into some rock, including [ame="http://vimeo.com/7925128"]Tweeter and The Monkey Man[/ame] by The Traveling Wilburys, which was good to swim to. (Took me forever to figure out that this song was not called "When The Walls Came Down" and was not just Tom Petty and/or the Heartbreakers.)

    Today's selection was all live recordings, because I feel nothing gets you motivated like hearing a crowd of thousands applaud for you. Most of it was from "Queen Live at Wembly Stadium," which is pretty good workout music. I recommend "Radio Ga Ga," and "Another One Bites The Dust." Somehow, I also put a live Tori Amos song in mix. That was a bad choice, and it garnered some nasty looks from the lane that was trying to go fast, and from the swimmer who asked me why I was playing Mariah Carey, and at every wall asked me the difference between the two.

    Both yesterday and today I just swam 2000 yards, real slow, real sore from the meet and the week before. Tomorrow's R&B day, maybe some James Brown will get me going...
    Tags: music
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  4. Tuesday, June 8

    by , June 8th, 2010 at 09:37 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    I dutifully trudged to the pool, despite some swim apathy, with no particular workout in mind. Helpful suggestions included:

    5 x 100 + 500 pull + 5 x 100 + 500 pull + 5 x 100

    and "millions of 25s".

    I opted for sort of a combo of both:

    Warm up:

    600 various

    Main Sets:

    5 x 100 backstroke @ 1:45

    1 x 500 pull (didn't even lose count!)

    5 x 100 breaststroke w/dolphin kick @ 2:00

    1 x 500 kick w/MF, done as
    20 x 25 shooter @ :40 or so. 4 each on back, belly, right side, left side, twirling

    5 x 50 single arm fly @ :50

    50 EZ

    Total: 2900


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

    Commentary:

    I had no intention of doing anything speedy today. And I forgot my fins. I knew I wouldn't feel great in the water, but I didn't feel quite as bad as I expected. The shooters felt quite happily mermaid-ish. Solar Energy would say this is "base" building. I think of it as re-establishing feel.

    I had meant to do 5 x 100 fly at the end, but rushed out to take Mini to "work." Got home, and she actually wasn't scheduled to work today. Thought about doing some drylands, but I'm making some, probably vain, attempt not to overdo after the long layoff. (I'm still not fully recovered and tired.) I do plan on starting up the extreme angle isometrics (referenced below) again, along with the TRX.

    Got a kick out of seeing Lil Fort smoke everyone on the running portion of her first all star soccer practice today. She's a speedy devil. Unfortunately, she is not aggressive wrt ball sports. Still, she's having fun. Opting out of travel soccer with daughter #2.

    My legs weren't too sore from running today. My foot (right big toe) hurt some; I think I need some insoles with my new running shoes to support the front of my foot. I did cramp a bit while swimming -- I need to re-stock Endurolytes!


    Backstroke Flutter Kick:

    Ahelee and I were discussing backstroke kick a bit at Nats. We both have a minimal flutter kick style with a narrow kick and toes just poking out of the water. I noticed, however, in my 10 back video from Nats that the speedy new national record holder in this event, Ellen Reynolds, has a much splashier and seemingly stronger kick. [nomedia="http://www.youtube.com/watch?v=gwFZ4FmwjNw"]YouTube- Les 100 BK[/nomedia]. Ahelee mentioned that this was discussed at SwimFest. She says you need a lot of power and lift to do a fast, deeper flutter kick. I couldn't tell from the video how "deep" Ellen's flutter kick is, but this is something I might play around with.

    (This time watching I heard SwimStud saying "see any hands up?" A DQ in that event would have made a sort of mixed nationals end on a really sour note ...)


    Dryland Studies:

    Just a reminder for Jimby that occasionally I post science-based articles. :-P I fully admit to being an instinctual swimmer, but it appears there is little fact based info in swimming anyway. http://www.pponline.co.uk/encyc/0952.htm.


    ABSTRACT
    Zampagni, ML, Casino, D, Benelli, P, Visani, A, Marcacci, M, and De Vito, G.

    "Anthropometric and strength variables to predict freestyle performance times in elite master swimmers. J Strength Cond Res 22: 1298–1307, 2008—The aims of this study were to determine in elite master swimmers of both genders whether, using anthropometric variables and the hand grip strength measure, it was possible to predict freestyle performance time, whether the considered predictors were related similarly to different events (50, 100, 200, 400, 800 m), and whether they were the same in male and female master swimmers. The relationships between performance times and age, body mass, height, arm length, forearm length, forearm muscle volume, and hand grip strength were examined in 135 elite master swimmers. Pearson’s simple correlation coefficients were calculated and then prediction equations were developed. Age, height, and hand grip strength were the best predictors in short-distance events, whereas only age and height were predictors in middle- and long-distance events. The correspond- ing coefficient of determination (R2) of performance times were 0.84 in the 50-m event, 0.73 in the 100-m event, 0.75 in the 200-m event, 0.66 in the 400-m event, and 0.63 in the 800-m event. These regression equations were then cross-validated in a control group of 126 nonelite, age-matched swimmers, obtaining significant and good correlations for all distances (range, r = 0.67 and 0.83; p , 0.01), indicating that predictors are valid in an extended sample of master swimmers. Differences between sexes were not found in 50-m event, but were present in all other events. These models might be useful to determine individual performance times by contributing to improving the individual’s training program and the selection of master swimmers. Coaches could have better accuracy in determining whether an athlete needs a strength training program in order to optimize performance time."



    Journal of Strength and Conditioning Research.
    ABSTRACT. Girold, S., D. Maurin, B. Dugue ́, J.-C. Chatard, and G. Millet. Effects of dry-land vs. resisted- and assisted-sprint exercises on swimming sprint performances. J. Strength Cond. Res. 21(2):599–605. 2007.—This study was undertaken to compare the effects of dry-land strength training with a combined in-water resisted- and assisted-sprint program in swimmer ath- letes. Twenty-one swimmers from regional to national level par- ticipated in this study. They were randomly assigned to 3 groups: the strength (S) group that was involved in a dry-land strength training program where barbells were used, the resist- ed- and assisted-sprint (RAS) group that got involved in a spe- cific water training program where elastic tubes were used to generate resistance and assistance while swimming, and the control (C) group which was involved in an aerobic cycling pro- gram. During 12 weeks, the athletes performed 6 training ses- sions per week on separate days. All of them combined the same aerobic dominant work for their basic training in swimming and running with their specific training. Athletes were evaluated 3 times: before the training program started, after 6 weeks of training, and at the end of the training program. The outcome values were the strength of the elbow flexors and extensors eval- uated using an isokinetic dynamometer, and the speed, stroke rate, stroke length, and stroke depth observed during a 50-meter sprint. No changes were observed after 6 weeks of training. At the end of the training period, we observed significant increases in swimming velocity, and strength of elbow flexors and exten- sors both in the S and RAS groups. However, stroke depth de- creased both in the S and RAS groups. Stroke rate increased in the RAS but not in the S group. However, no significant differ- ences in the swimming performances between the S and RAS groups were observed. No significant changes occurred in C. Altogether, programs combining swimming with dry-land strength or with in-water resisted- and assisted-sprint exercises led to a similar gain in sprint performance and are more efficient than traditional swimming training methods alone.

    Extreme Angle Isometrics:

    http://www.ncbi.nlm.nih.gov/sites/entrez

    Changes in torque and electromyographic activity of the quadriceps femoris muscles following isometric training.Bandy WD, Hanten WP.
    Department of Physical Therapy, University of Central Arkansas, Conway 72035-0001.

    BACKGROUND AND PURPOSE. The purpose of this study was to examine the effect of isometric training of the quadriceps femoris muscles, at different joint angles, on torque production and electromyographic (EMG) activity. SUBJECTS. One hundred seven women were randomly assigned to one of four groups. Three groups trained with isometric contractions three times per week at a knee flexion angle of 30, 60, or 90 degrees. The fourth group, which served as a control, did not exercise. METHODS. Isometric torque was measured using a dynamometer, and EMG activity was measured using a multichannel EMG system. Measurements were obtained during maximal isometric contraction of the quadriceps femoris muscles at 15-degree increments from 15 to 105 degrees of knee flexion. Measurements were taken before and after 8 weeks of training. RESULTS. Following isometric exercise, increased torque and EMG activity occurred not only at the angle at which subjects exercised, but also at angles in the range of motion at which exercise did occur. Further analyses indicated that exercising in the lengthened position for the quadriceps femoris muscles (90 degrees of knee flexion) produced increased torque across all angles measured and appeared to be the more effective position for transferring strength and EMG activity to adjacent angles following isometric training as compared with the shorter positions of the muscle (30 degrees and 60 degrees of knee flexion). CONCLUSION AND DISCUSSION. These findings suggest that an efficient method for increasing isometric knee extension torque and EMG activity throughout the entire range of motion is to exercise with the quadriceps femoris muscles in the lengthened position.

    PMID: 8316579 [PubMed - indexed for MEDLINE] This suggests that isometrics done at the greatest joint angle will, in fact, increase strength throughout the entire range of motion.

    Updated June 8th, 2010 at 11:36 PM by The Fortress

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  5. Fun in the heat!

    by , June 8th, 2010 at 09:00 PM (Elise's Fitness Fun)
    Took the last three days off because I had a C-scope yesterday. With the family history, doc suggested I go ahead and get it done even though I have quite a few years before I hit 50. Maybe I shouldn't say quite, but I'm still in the 40-44 age-group. I was concerned that if I worked out on Saturday or Sunday, I might get dehydrated which is a big no-no on this procedure. Anyway, doc said everything looked good and won't have to come back for another 10 years.

    Today, son and I hit the track late morning and did the following workout:

    1/2 mile warm-up, 1 mile descend by 1/4 mile, 1 mile of striding the straights and walking the curves, 1/2 mile of 45 seconds easy and 15 seconds hard, 1/4 mile easy

    Total: 3.25 miles

    In the early evening, took the bike out and did an 8 mile ride, averaging 17.6 mph. Didn't want to go too far with having run earlier today and having been under anesthesia yesterday.

    Was reading Swimmer yesterday and got tempted to sign up for LC Nationals in PR. When I checked airfare, it didn't look overly expensive to go. Plus, I noticed two of the hotels have a casino. I'm a huge fan of blackjack. I'd probably spend more time at the blackjack table than I would at the pool as long as I didn't lose. LOL

    My mother said she would come down to take care of son and watch animals while hubby and I go to meet, but I'm doubtful I'll go. We have a couple of vacations planned this summer which will make consistent training difficult. Also, I've been out of the water now for over two weeks, so don't know if I could get back in shape in time to be competitive.

    My mother kind of freaked me out when she asked what I would do if I was down there and all of a sudden a hurricane popped up that was projected to hit PR. This kind of concerns me given that we are supposed to have a very active hurricane season.
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  6. Tuesday, 6/8/10

    by , June 8th, 2010 at 04:20 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up
    300 swim
    300 kick/drill/swim by 25 reverse IM order
    200 pull free
    200 swim back

    Main Set
    4 x through IM order
    1 x 50 kick – 2 x 50 drill – 3 x 50 swim ( 2 build, 1 pace)/15sec rest
    1 x 100 free/1:45

    Cool down
    100 easy

    Total: 2700 meters
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  7. Sarasota Y Sharks Masters 5:30 AM Workout -06/09/10

    by , June 8th, 2010 at 02:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We host our LC meet this weekend so we'll drop the yardage a bit.

    LCM

    WARM UP:
    4 X 100 free 1:45
    4 X 100 kick 2:30
    4 X 100 50 stroke/50 free 2:00
    4 X 50 stroke 1:15

    9 X 100 free 2:00
    Descend 1-3/4-6/7-9

    10 X 50 1:30
    Choice
    #3-6-9 are fast

    4 X {start-turn-finish

    WARM DOWN: 4 X 50 easy 1:00
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    Swim Workouts
  8. Grasshopper Blogging Advice

    by , June 8th, 2010 at 12:25 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Recently, a rookie USMS blogger turned to me with a look of admiration and perplexity on his young, 42-year-old face and asked me two earnest questions. I can’t remember the exact wording he used, but it was pretty close to this:

    1. Jim, you are such an amazing, preternaturally gifted vlogger, I feel sheepish to approach you directly with my Lilliputian’s inquiries. But I can’t help myself, so great is my need for answers. First of all, why can’t you write more vlogs—two-a-days, perhaps, but at the very minimum, something every day, if even just a haiku or villanelle? Honestly, I don’t mean to be so demanding here, so needy. But you haven’t posted a new vlog since May. Speaking for many, many, many of us in the greater USMS community, life without our daily dollop of Jimtastic Jimdiosyncractic life wisdom comes very close to being, well, unlivable. When oh when will you vlog once more?

    2. Secondly, as an aspiring blogger myself, who hopes to attract the occasional view and comment, whose own efforts here started out promisingly with 100 views for the inaugural posting, but which has been backsliding slowly but surely ever since (precisely the opposite, I must add, of your own vlogging course, which has continued to gain momentum over the years like Genghis Khan’s small rag tag hordes eventually coalescing into the world’s largest army ever!), I am hoping you might offer me some insights and advice into what makes a popular blog?

    Oh, grasshopper!

    Please, feel free to always come to me with your earnest entreaties and queries!

    Like the Robber Barons of yore, most of life’s astonishing success stories like me reach a point in our trajectories towards the heavens when it is no longer just about ME, ME, ME, ME, and a little more ME! Eventually, the likes of me feel compelled to give back something, to prepare the next generation to take our place when the palatial sarcophagus is erected and its precious cargo ready to sleep forever without a CPAP mask!

    I am slouching ever so quickly in the direction of said sarcophagus and bed of everlasting granite! Nothing exceptional about me in this regard! I shall put on my death shroud pajama bottoms one leg at time, I assure you!

    And so it is that while I still have apneic breath left in the ragged lungs, I shall answer your questions, thus, one by one.

    1. Though this particular vlog here breaks the recent drought of entries, there is a reason for the drought. As perspicacious readers will note, we last left the groggy Jim and his Zarathustrianly high Epworth Score poised on the brink of obstructive sleep apnea treatment. Like many of my infirmities, I have managed to coax my real-world editor into letting me write about this topic for eventual magazine publication. He has, however, asked me to refrain from blogging about the topic until said article is done and published. I am doing my best to honor his request. Alas, as a somewhat obsessive fellow by nature, my ongoing travails in the world of sleep-wake disturbances are all I can think about lately. Until your recently merciful inquiries, dear grasshopper, gave me new fodder to ruminate over and write about, I couldn’t think of anything to opine about, so fixated were my thoughts on nocturnal oxygen deprivation, hypoxic brain damage, non-restorative multiple anterograde amnestic arousals, and so forth.

    2. It’s hard to say what attracts views. Most people get very few. Leslie the Fortress Livingston, on the other hand, gets zillions. Some of my own entries, too, have attracted attention, though not all with the 7,500 plus hits of such classics at Lost Person Behaviour and Will Swim for Polish Vodka. It’s kind of a hit or miss thing.

    I think Leslie does well partly because she is a pulchritudinous chick that men want to be and women want to be with, or whatever that old chestnut is. In any event, I believe there are tons of women swimmers out there who read Leslie’s excellent blog to learn about her sometimes eccentric training techniques and remedies for orthopedic and gastrointestinal havoc. That these techniques and remedies are seldom burdened by actual science is no doubt a plus. We live in age where the anecdotal trumps the statistical and evidentiary, and Leslie gives us the former in an entirely unadulterated manner. She also has her coterie of male followers like Qbrain and SwimStud. If you examine a typical Leslie blog, it’s usually filled with specific advice on dryland exercises, underwater monofinic shooter regimens, gluten-free recipes, Family Circus-like balancing act info, passionate tech suit advocacy, taper strategies, and so on. Always, these are delivered in a friendly manner with a hint of feistiness—like Doritos with lime. She gets a ton of hits and an amazing number of comments with virtually every stroke of her iMac keyboard.






    But does such interesting and actionable advice account entirely for the dear girl’s popularity as the Queen of Blog? Personally, I think her true appeal transcends mere swimming. Say the phrase “social networking,” and Leslie defines both the “social” and the “networking” phases here. Leslie is constantly leaving comments for other bloggers and tending to her manifold online friendships with the expertise of a bonsai gardener. The reality is that Leslie is such a nice person, I think she’s become like the USMS de facto mom with whom and through whom everyone in the extended family diaspora communicates--the nexus point, if you will, of the masters swimming world at large.

    But what about me?

    My vlog, which I am no longer writing (no doubt to its detriment) quite so often under the influence of Ambien, takes another approach. Its connection to swimming is often tangential at best, though I do try to work in something here and there about swimming on occasion.

    Case-in-point: during last night’s T-30 swim, I managed 2360 yards compared to your own 2200, right? Though who, really, is counting here. If we have learned one thing in the modern era, it’s that awards are given for participation, not victory! Enough about swimming.

    I think the most popular of my vlog entries have been popular because I write—in perhaps an overly unashamed and unfiltered way—with precisely whatever weaselly human emotions I happen to be feeling at a particular time.

    For instance, if I had had your subject matter today—first time swimming long course in 20 years, and doing so at a ridiculously early hour and with a new group of diehard swimmers I’ve never met before--I might have thrown in some references to the tolls taken by circadian rhythm shifts (with referenced scientific studies to bolster the claim), explain how this no doubt impacted my swimming performance accordingly, but despite this, I still managed to climb from 4th in my lane at Pitt’s morning practice to 1st place, my progress measured not so much by the joy I felt in my own heart, but the chagrin and downright misery so evident on the maws of the deposed alpha males whose spirits I had crushed.

    Who knows, I might have even quoted Conan the Barbarian yet again in my vlog (I think I have referenced this quote every couple weeks since I began the vlog):


    To wit, when asked, “What is the meaning of life?”

    Conan the Barbarian answered:

    “To crush your enemies, to see them driven before you, and to hear the lamentations of their women.”
    In any event, to sum up how to get more readers for your blog:


    1. Be nice like Leslie
    2. Be weaselly like me


    Oh, and post more pictures.


    ---------------------------------------------

    Conan the Steroidian--Is his suit FINA legal? Can we wear knives?

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  9. Tue June 8th, 2010 (FAST FRIDAY on a TUESDAY)

    by , June 8th, 2010 at 11:29 AM (Ande's Swimming Blog)
    Tue June 8th, 2010

    Subscribe to Ande's Swimming Blog


    LCM
    6:30 to 8:00
    Austin, UT Swim Center
    Whitney Coached
    swam with Tyler, Todd, Larry, Chris, Nate, Jon, & Erin
    dove in on 6:35ish
    wore B70 jammer


    WARM UP
    200 sw
    200 k
    200 sw

    MAIN SET

    24 x 50 on 1:15
    odds: easy
    evens FAST (IM order) #2 fl, #4 bk, #6 br, #8 fr
    went 31's on fl, 34 on bk, 41 br, 30's fr

    100 easy

    assigned: 16 x 100 with FINS on 2:00
    odds: kick
    evens: FAST (IM order) #2 fl, #4 bk, #6 br, #8 fr
    DID: NO FINS, & fly drill on the fast fly

    100 easy


    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES



    FINA MASTERS top 10

    FINA MASTERS WRs
    Categories
    Swim Workouts
  10. June 8th workout

    Little tired from 6 mile run the night before but grinded out the practice. Swam from 5-630am with the age group national team. (25yd pool)

    Warmup-
    200 swim
    200 kick
    200 drill/swim by 25's

    Main Sets (I picked the distance practice)

    6x200's @ 2:45 decend 1-3 & 4-6, held 2:10, 2:06, 2:02

    15x100 @ 1:20 decend by 3, held 1:04, 1:00, 58 for all 5 rounds

    11x150's @ 2:05 hold steady pace, held 1:32 to 1:35 range

    Warmdown- 400 pull
    5,350 yards

    I've been getting into the distance stuff since after nationals. Think I will be focusing more on middle distance and distance. Also started running 6 miles every other day. Weight at nationals was 184, after todays practice 177. Need to drop a little more poundage, would like to be at 165-170 range.

    First long course meet coming up this weekend. Have not swam long course meet in a few years and do not train in long course pool. Plan on swimming the 800free,100fly,200fly,100free and the 50 fly. Meet is in Lousiville about 2hrs from me so figured I would get my monies worth.
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  11. Churning it out today

    by , June 8th, 2010 at 07:29 AM (Mixing it up this year)
    400 free
    300 free w/paddles & bouy
    200 free
    100 free kick
    10x50@1:00 w/fins odds 1 arm fly drill, evens strong fly
    500 fly kick w/fins alt 100 streamline/100 rotate 90 degrees every 10 kicks
    10x100@2:00 free w/paddles & bouy descend 1-5 and 6-10 went 1:45, 1:39, 1:36, 1:33, 1:27, 1:46, 1:40, 1:33, 1:29, 1:23
    500 w/fins choice of arm and back loosening drills

    Total 3500 meters
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  12. Evening Swim LCM 6/7/10

    by , June 7th, 2010 at 09:36 PM (The Labours of SwimStud)
    Outside this evening for a swim. I worked out earlier in the day with weights for about 45 minutes and felt good. I had a muscle milk after the lifting rather than waiting all day and perhaps feeling too tired to swim.
    Swim went well here is what I did.

    Warm Up
    Twice through.
    200 Kick
    200 Pull
    200 Swim

    Stroke

    10 x 50 BK 1:30 I held 1:10's for these and tried to focus on kicking right and breaking out...um...I hate the lane line and I think the feeling is mutual!

    Free

    10 x 100 2:00 I did these casually but tried to keep a good steady kick all the time. I went about 1:45 for the first 5 and tired into 1:52ish on the back end.

    Monofin

    500 Kicking various I took a few seconds between 100's.

    Cool

    Only time for 100 EZ...would have liked more but pool closed.
    3300 LCM in 90minutes.

    Updated June 8th, 2010 at 08:04 AM by SwimStud

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  13. Good start to the Week

    by , June 7th, 2010 at 04:49 PM (Adventures in Swimming)
    Coached the Sharks today
    It was a modified version of Coachkopie's workouts.

    300 Swim
    300 25 Free / 25 Brst

    3 x 100 Hold Even Pace for all 3 :15 r
    Masters 30 seconds between repeats
    Repeat 3x Increase speed each set
    go for it on last one on set 3

    4x150 Pull Build by 50, BC if you want

    3 x 50 Swim Smooth, Choice, Kick HARD
    :15 r
    repeat 6x take extra :15 between repeats.
    200 or so warm down....

    I swam this work out after work, outside for the
    1st time this year. I like swimming outside.

    I liked the 3x100 set. I did them on 1:30
    1)1:20,1:20,1:20
    2)1:16,1:15,1:15
    3)1:12,1:12,1:07
    I amaze myself sometimes how I can hit a target time. I thought I'd like to hit 1:20 on the 1st set, Looked at my watch when I finished and I had hit stop at 1:20.01 Close enough:-)
    My watch counts strokes for me and I did
    52 strokes on the 1st set, 52,54,54 on set 2 and 54,54,58 on the last set. Good thing my watch has memory. I'd never remember all of that.
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  14. Masters PR Ends

    by , June 7th, 2010 at 02:52 PM (The FAF AFAP Digest)
    Run + Bike:

    The viral malaise, which still lingers, caused me to set a masters sloth PR for most consecutive days with no exercise. I would probably have pushed it sooner, but I decided to stick with my 2 weeks of prescribed recovery. It helped that I was ridiculously busy last weekend, attending among other things Speedo's 80s themed 40th birthday party! Definitely had some blog withdrawal!

    Because the temps fell below 90, I decided it was time for the "post meet run." This used to be a tradition, but I consulted my FB Run Logger and I see that I haven't run since Jan. 23. Egads! In any event, I muddled through my usual 5 mile loop with some walking during water breaks and on an up. Then I came home and hit the indoor bike for 30 minutes. I plan on venturing to the pool tomorrow for some pre-vacation swimming. Note: I am definitely in need of new running shoes, as my shoes have been battered by my gym workouts.


    Meet/OW Schedule:

    I was muddling over my tentative meet schedule for the next year or so. Coach Cheryl told me that Zones was going to be earlier this year, so I'm worried it will conflict with the Boston Marathon on April 18. If so, I will either need another taper meet or bag tapering for SCY. I will be FINA 50 next year, so meters is definitely more appealing at the moment. Of course, if our ED prevails in re-visiting tech suits for SCY (besides for the boys who want their short johns), I may have to reassess.

    Since I just took 2 weeks off and am taking 4 weeks of vacation this summer, I'm definitely de-emphasizing LCM meets this season and don't care much about my times. This is quite fine, as I'm been feeling a bit meeted out from short course and want to do things that are not purely sprint focused. (No, this does not mean I'll be swimming the 1000 free at Zones ... or even the 200.) Still wondering about the advisability of 2 OW swims, but I apparently need to do this to ensure marital bliss ... I will definitely be wearing a wetsuit, , as will basically everyone in these events. I've also heard that B70 is coming out with "something special" for OW.

    So far, I'm thinking:

    Aug. 21-22: LCM Zones at UMD

    Sept. 19: Savageman 1/2 Iron Triathlon (relay)

    Oct. 24: GMUP Sprint Classic (SCY)

    Nov. 13: Beach 2 Battlefield Ironman Triathlon (relay -- seriously that race better have one heck of a current ...)

    Early-mid Dec.: NE SCM Champs in Boston or CZ Champs if it's at Rutgers this year. Does anyone know yet?

    March: Albatross SCM Meet (not sure when this is yet)

    March or April: If I taper for SCY and depending on the actual dates, either NE SCY Champs or Colonies Zones. Not sure I can do both the Albatross meet and the NE meet though ... depends on dates. No back to back meets for me.

    July: Some LCM meet hopefully. May have to do a kid meet if there are no local meets.

    Aug: LCM Nats at Auburn.

    My taper focus will likely be Dec. 2009 for SCM and August 2010 for LCM, though I'll probably rest some for whatever meet I do in March-April.

    Any other good meet ideas?

    Updated June 7th, 2010 at 03:02 PM by The Fortress

    Categories
    Running , Spinning
  15. Monday, 6/7/10

    by , June 7th, 2010 at 12:25 PM (A comfort swimmer's guide to easy swimming)
    SCM, solo

    Warm – up (900)
    200 swim – 200 pull – 200 swim
    3 x 100/1:45 Build
    (all free, ave 1:30)

    Main Set: En 1 (1600)
    1 x 400 free
    2 x 200 free
    4 x 100 back
    1 x 200 free
    1 x 200 back

    Kicks - Back/Free – May use fins (400)
    8 x 50/1:00 desc 1-4
    (used fins, no board; 1-4 dolphin on back, 5-8 flutter on back)

    Cool down
    100 easy

    Total: 3000 meters
    Categories
    Uncategorized
  16. Convalescing

    I had surgery on Friday and am currently at home recovering. Everything went quite well—the operation was able to be done laparoscopically, and I only had to spend one night in the hospital. I’m still a little sore and have been instructed not to lift much, but am able to walk around fine. Best of all, I got cleared by my surgeon this morning to get back in the pool whenever I feel like it, with the caveat that I take it very easy at first. Hurray! I hope to go over to my Y pool and swim a few laps on my own—or at least float and scull a bit—this afternoon or tomorrow. I don’t anticipate going to organized workouts until next week at the earliest, but I’ll just go by how I feel.

    As I see how my recovery goes over the next few weeks, I can finally start making plans for my summer swimming season. My LMSC’s first (and perhaps only) LCM meet was yesterday, and while I was bummed to have to miss it, I have been really enjoying hearing my teammates’ reports trickle in. I do hope that I can do at least one LC meet in July or August, since I absolutely love LC and would be sad not to post any times in it this season. LC nats looks like a long shot, but I haven’t counted it out entirely yet. I might be able to do the CZ meet if it’s scheduled at College Park in August, depending on which weekend it is—I’m keeping my eyes peeled for more info on that one.

    I do have a couple of hospital observations, some swimming-related:

    The nurses were thrilled with my arms, which are still mostly hairless from having shaved down in Atlanta. It made the tape holding various IV-related tubing stick really well, and pulling tape and bandaids off me was probably less painful since it wasn’t a de facto wax job.

    Monitoring equipment is not set up for well conditioned adults with low heart rates. In the recovery room, every time I fell asleep, the monitors attached to me would start beeping, because they were set to alarm whenever patients’ heart rates fell under 50. I finally convinced the nurses that my normal resting heart rate was actually lower than that. (Little rant: It’s exasperating that patients’ stats are just compared to population averages and not individual baselines, even when the data to make the latter comparison exist. Maybe increased computerization of patient records will bring about some change here, but I’m not holding my breath.)

    Watching “House” when you’re actually in a hospital is not as amusing as the idea of doing it is. This is one of my fave tv shows at home, but it was too winceful-making to watch once I was lying IVed in a hospital bed. Baseball games are far more soothing.

    That’s it! I’m so very glad and grateful to be home, and my keys this week are being patient and careful as I begin resuming my normal life and exercise routines.
    Categories
    Uncategorized
  17. Monday June 7th, 2010

    by , June 7th, 2010 at 11:49 AM (Ande's Swimming Blog)
    Monday June 7th, 2010

    2010 South Central LCM Zones info is available

    Coach Wooden's Pyramid

    Subscribe to Ande's Swimming Blog

    remarkable swims
    [nomedia="http://www.youtube.com/watch?v=7ksaydysuuo"]YouTube- Rich Abrahams 65 years old 50 freestyle Atlanta 2010[/nomedia]

    [nomedia="http://www.youtube.com/watch?v=uT6QslQxC0s&NR"]YouTube- Rich Abrahams 65 years old 100 freestyle Atlanta 2010[/nomedia]


    Swam on Sunday with jon & Chris


    Lifted this morning

    LCM & SCY
    6:30 to 8:00
    Austin, UT Swim Center
    Whitney Coached
    swam with Tyler, Todd, Doug, Sharon, Mike, Beth & Tenielle
    dove in on time
    wore B70 jammer


    WARM UP
    600 done 150 fr 50 stroke
    200 k went 3:01
    600 done 150 fr 50 scull

    MAIN SET
    4 x 50 fr on :40
    4 x 50 fr on 1:00

    4 x 100 fr on 1:20
    4 x 100 fr on 1:40 missed a few

    4 x 200 fr LCM on 2:40
    lead the lane, held 2:31's


    SWITCHED POOLS TO DIVE WELL SCY
    assigned 4 x 200 fr
    did 4 x 150 fr

    10 x 50 k
    odds fast on 40 held 35's went 30 on last one
    evens easy on 1:00

    100 easy

    wanted to do the kick set with UT women
    but they had a meet at SMU over the weekend &
    weren't doing it till later in their practice so I headed out




    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES

    Does anyone ever read my blog to the very end?

    Updated June 7th, 2010 at 12:13 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  18. Monday June 7, 2010

    by , June 7th, 2010 at 11:18 AM (Keepin Track 2010)
    Danny's 40th so up early to get it done.

    2.5 miles run,
    30 min yoga/stretch

    Back to work.
    Categories
    Uncategorized
  19. Thursday, June 3, 2010

    by , June 7th, 2010 at 11:16 AM (Keepin Track 2010)
    Today's practice:

    800 mix

    4 x 50 - 25 Drill, 25 swim Str @ 60
    4 x 50 - 25 Drill, 25 swim Str @ 60

    200 Kick w/zoomers

    Main set:

    BR @ R:20:
    1 x 200
    1 x 150
    1 x 100
    1 x 50
    2x 2x25 Strong @ 30; R:30 betw sets

    1 x 200 Kick

    Free:
    1 x 200 @ 3:00
    1 x 150 @ 2:15
    1 x 100 @ 1:30
    1 x 50 @ 45
    2x 2x25 Strong @ 30; R:30 betw sets

    200 LD

    Total = 3000yds
    Categories
    Uncategorized
  20. I know what I need to work on

    by , June 7th, 2010 at 08:18 AM (Mixing it up this year)
    After the 800 on Friday I need to finish my stroke on my left arm. What I find strange is when I do a one arm swim for time my left arm is significantly faster than my right, yet my left arm apparently gives out sooner on distance. So that is my new focus.

    5x200@3:45 Free ended up descending these
    500 free kick w/fins 25slow/25mod/25fast
    5x100@2:00 as 50free/50back w/paddles
    500 Back kick w/fins
    500 free w/snorkle finishing the stroke and for some reason I was able to kick it instead of just dragging my legs
    400 as 100 back/100 free
    100 Free easy

    Total 3500 meters
    Categories
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