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  1. Friday Follies

    by , July 30th, 2010 at 09:55 AM (Mixing it up this year)
    Only 9 more days till Puerto Rico!!!!!!
    I am excited. My swimming stinks right now but that is expected.

    50,100,150,200@:10R Free
    500 Free every 3rd 25 alt rt arm/lt arm
    4x100@1:45 Free kick w/fins
    10x30 from dive alt fly/free fly felt good free stunk
    300 Free kick w/fins
    5x100@1:45 Free w/bouy held 1:36
    500 Free EASY

    Total 3000 meters
  2. Late Thursdays July 29, 2010

    by , July 30th, 2010 at 12:54 AM (Swim like an Orca, but faster !)
    Aquasol 6:30pm - 7:20pm

    Guess being late on Thursdays is the norm. I work 8-5 on Tuesdays and Thursdays and Thursdays seem to have twice the traffic.

    5x50FR 25y One Arm drill; Lt then Rt, 25 Swim on 1:00 (avg :40)
    5x200 P on 3:30 (des from 2:40 to 2:28)
    4x50 BR Pull / Kick
    3x100 BR with double pull downs off each wall

    200 cool

    Ive been experimenting with workout "pre-loading" Today was oatmeal 3 hours prior to workout with a protein shake 1 hour prior. I know there is a right combo of food and liquid, but nobody's is telling! I always seem to read just generic item's :be sure to snack on fruits, veggies and carbs before your workout"
    Yesterday was a bottle of G2 Lime flavored (No HFCS!) and a small protein bar, it was great.
    So tomorrow Im going to stick with G2 powder as it seems to work better than Cytomax for keeping me fueled and preventing cramp's in my legs. Pure Sport really sucked...So as a middle of the road swimmer who needs every advantage I can get, Pure Sport was a huge let down.
    I'm also adding 1/2 cup of oatmeal at break time to my diet. Then I consume a scoop G2 into 12 ounces of water 1 hour before w/o.
  3. Thursday

    by , July 30th, 2010 at 12:33 AM (Swimming, Life, and Other Stuff!)
    Another hot pool workout at Forest Park. I think I'm starting to get used to the heat. Lots of people tonight, around 8 in each lane. I kept getting smacked in the wrists; I felt like a punching bag. Finally I just put my big white star paddles on and amazingly all the loose fists stayed in their own designated space.
    Here's the workout:
    **600 mixed warm-up (I missed it)
    **6 X 50 Kick on 1:00 Fins
    **6 X 50 Pull (Paddles/buoy)1:00
    **6 X 50 IM Roll 1:10
    **6 X 50 freestyle on 1:00
    **Super 2200 (50-100-50-150-50-200-50-250-50-300-50-250-50-200-50-150-50-100-50)

    3,400 lcm

    Marty forced me to go to a new mexican joint in Fisher's after swimming. (Maya Riviera) I had a jumbo quessadilla (sp?) and a huge tartly delicious margarita! I think I need school to start soon. I'm turning in to a lazy, facebooking, alcohol guzzling, mindless lump of worthlessness! I need to find another hobby for my free time. Any ideas?
  4. Thursday, July 29

    by , July 30th, 2010 at 12:09 AM (The FAF AFAP Digest)

    Zippo! I was foiled in my plan for afternoon drylands by the bizarre rantings of ConnieKat. (The most hilarious were her haughty aspersions on my join date. lol) Probably for the best anyway, as my legs and hammies are still sore.


    I made it out to Mason for my last LCM workout before turning into a lazy beach turd. One of our teammates was beginning his 10 day taper for PR, so we had a taperish/sprint workout in his honor. I loved it, though this "200 pace" thingie is all highly theoretical in my case.

    Warm up:

    2 x (300 swim + 100 kick)

    2 x (100 pull w/buoy + 50 scull)

    I missed about 200 of this, as usual.

    Transition Sets:

    4 x 50 free @ 1:15, done as 25 closed fists + 25 regular free

    4 x 100 kick @ 2:15, done as 50 choice and 50 fast

    I did backstroke kick. I didn't have a fast gear, though, so I went at a fast mod clip.

    Main Set:

    100 drill in stroke you are doing on following set

    8 x 50 @ 1:05 @ 200 pace +2 seconds

    200 EZ

    6 x 50 @ 1:05 @ 200 pace +1

    200 EZ

    4 x 50 @ 1:05 @ 200 pace

    200 EZ

    2 x 50 @ 1:05 @ 200 pace -1

    Theoretically, these were supposed to be all the same stroke. I swam with fins. I did the first set back and went 34, 35, 35, 35, 35, 35, 35, 34. I guesstimate that is likely somewhat faster than my 200 pace. I swam the 6 50s breaststroke. (Yes, this may be the first time in my masters career that I've swum fast LCM breast in practice!) I went 35, 36, 37, 37, 37, 37. On the 4 50s, I went back to backstroke and tried for 100 pace. Went 32, 33, 33, 33. On the 2 50s, I swam evil again @ 100 pace and went 34, 35. The set was intended to prep everyone for their LCM 200 races. I just swam hard and liked the set. I'm super tired after that effort again.

    200 EZ

    Total: 3400



    No comment today. I am all commented out on the forum.

    Updated July 30th, 2010 at 12:22 PM by The Fortress

    Swim Workouts
  5. 7/29/2010 kick workout

    First of all, my wife and I celebrated our 20th wedding anniversary today. I spent it at the pool while she was at the football field with our son. Will be taking her out over weekend to celebrate. I did P90X from 530-630pm which today was triceps, chest, shoulders. Then today was also a ab ripper day for p90x so another 15. My upper body was fried by the end. I got to pool at 715, stretched for a bit then got in at 730. During warmup I realized I could barley move my arms and wasnt going to push anything so decided to do a kicking workout.

    500 whatever
    10x50's@ 50 drill/swim

    main set:
    30x25's kick fins @ 30 broken down like this..
    10 times thru
    #1 underwater fly kick hands at side
    #2 fly kick on back
    #3 kick free on back rotating shoulders

    300 pull just cruised

    15x50's kick no fins broken down like this...
    5 times thru
    #1 @ 55 fly kick with superman arms
    #2 @ 50 fly kick on back
    #3 @ 45 streamline kick fly fast

    300 pull just cruise

    5x100's @ 1:45 kick with board, 50 board in tombstone position, 50 regular kick with board

    300 warmdown
  6. What gets me to the pool

    I just did a little swimming at my Y today— just my regular 1000 warmup—before going upstairs to stretch a bit. Sometimes I get in too much of a perfectionist mode, and get discouraged if I’m not able to go over to the fancy pool to do a team workout or if I don’t have time to get in long swim session, and I end up choosing not to swim at all. I try to remind myself that even getting in the water for a little bit is worthwhile—I always feel happy when I finish a swim in my Y’s ancient, narrow-laned pool, even if it’s just for 15 or 20 minutes, and even if the lane situation isn’t ideal for doing a real workout.

    I was thinking today that one thing I really appreciate about blogging and reading others’ blogs is that it helps me feel like part of a community of folks who swim even when things (health, pools, teams, weather, hours in a day) aren’t ideal, simply because swimming is part of who we are and what we do. So thanks to everyone out there who writes about how they persevere—I’m glad to have your examples to follow on those days when it seems hard to drag myself to the pool!

    Another motivation trick I’ve come up with lately is this: I took my nice shampoo and shower stuff over to my Y locker, and replaced it more ordinary products at home. So now if I want to use the fancy stuff, I have to go shower at the Y, and as long as I’m there I might as well get in a swim and/or a workout. So far this has been working pretty well!

    After a longish workday, at sunset I went down to the little Riverside Park track and plyoed. Here’s what I did:

    2 x 220-yard laps warmup—mix of jogging, skips, and striding out
    3 x 40-yard sprints—1 @ 80%, 1 @ 90%, 1 @ 100%
    1 x 40 skipping (warmup)
    2 x 40 skipping for height (1 right leg, 1 left leg)
    2 x 40 skipping for distance (1 right leg, 1 left leg)
    1 x 40 skipping for speed
    1 x 40 warmdown

    After each of my 40s I walk slowly around the rest of the track, so I have plenty of rest between efforts. It was a beautiful night, and I was really enjoying watching the sun set over the river while I was doing all this. On my 3rd sprint I got to outrun some bikes on the river path next to the track—it reminded me of those yahoos at the TdF who run along the road by the cyclists. I plan to stick to the sprinting and skipping variations for a few more weeks, then gradually add some jumping into mix.
  7. Sarasota Y Sharks Masters: 5:30 AM Workout

    by , July 29th, 2010 at 06:35 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper workout for Summer Nationals

    WARM UP:
    3 X 200 3:30
    2 X 150 2:45

    1 X 150 swim 2:45
    1 X 100 kick 2:30
    Four times through WITH fins

    6 X 50 1:15
    Choice. Descend 1-3/4-6

    6 X 25
    odd: blocks, sprint 20
    even: build to race finish

    1 X 100 easy swim

    1 X 100

    WARM DOWN: 4 X 50 easy 1:00
    Swim Workouts
  8. That's not a pool. THIS is a pool!

    by , July 29th, 2010 at 05:11 PM (Chicken's Nuggets)
    I'm back!! Escaped from the Penal Colonies where I had the joy of swimming in The Entrance Ocean Baths. Like swimming in the ocean only with the sharks strained out )

    [nomedia=""]YouTube- VID00165.avi[/nomedia]
  9. Ratfink! Wed., July 28

    by , July 29th, 2010 at 12:36 PM (The FAF AFAP Digest)

    Warm up:

    700 various

    Transition Set:

    4 x through:

    100 free w/paddles @ 1:45
    50 russian breast drill @ 1:00
    50 double shooter @ 1:00
    25 scull + 25 underwater recovery free @ 1:15

    Sprint Set:

    8 x (25 AFAP + 50 EZ)

    I did 4 free and 4 breast. Worked on eliminating undulation on the pull down. The only way to completely eliminate this is to not pull down very hard, which rots.

    100 EZ

    Total: 2400



    I was, as predicted, rather sore after Tuesday's yoga + LCM double, especially the hammies. So I stuck with my plan to get in a quickie sprint workout.

    I then went home and made a dazzlingly healthy dinner, cracked open some Mulderbosch, and played 3 vicious games of scrabble with my BFF. After one round of regular scrabble, we played a round of "terms of abuse" scrabble and a round of "terms of disgruntlement or bliss." I was extremely proud to play "Ratfink." Since there is slightly more latitude given in themed scrabble, I insisted that this be accepted as a one word bingo. It is surprisingly harder to think of terms of bliss than abuse ... Given the ratfink precedent, I was forced to permit the playing of "givers," which made me slightly nauseous. Which perhaps was the point.

    Some drylands today and my last team LCM practice before I leave for the beach.
    Swim Workouts
  10. Thursday, 7/29/10

    by , July 29th, 2010 at 12:30 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up
    300 swim
    (150 free/150 back)
    300 - Alternate 50 kick - 50 drill
    (did 100 each of free-back-fly)
    3 x 100/1:45 build
    (#1-2 free at ±1:30, #3 back at 1:37)

    6 x 50/1:10 FAST choice
    (1-3 free at 37-38, 4-6 back at 42-43)
    3 x 75/1:30 Build
    (Free around 1:05-1:07)
    4 x 25/3:00 Sprint from blocks
    (IM order with easy 75 swim between each
    fly-:17, back-:18, breast-:22, free-:16)
    200 smooth

    Swim with Fins
    4 x 200/4:00 Broken - strong descending efforts
    #1 - 200 (2:43),
    #2 - 100 (1:18) - 10sr - 100 (1:20)
    #3 - 100 (1:18) - 10sr - 50 (39) - 5sr - 50 (40)
    #4 - 200 (2:47)

    Vertical Kick
    Repeat 2 times:
    (was supposed to do 4 but ran out of time. These were a killer! My legs are still feeling it.)
    40 sec - moderate kick
    30 sec - strong
    20 sec - very strong
    10 sec - AFAP

    Warm down
    50 free ez

    Total: 2600 meters + kicking
  11. I really wanted to sleep in but...

    by , July 29th, 2010 at 08:24 AM (Mixing it up this year)
    I really wanted to sleep in but Monday is the last day of long course and I didn't want to miss a day of long course. It is bad enough I will be doing short course next week but atleast it is only 3 days.

    100,200,300,400@:10R Free Easy
    600 Free kick w/fins as 50 easy/50 moderate/50 fast
    3x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 kick on back/50 strong swim
    10x30 from dive alt fly/free
    500 Free EASY w/bouy

    total 3000 meters
  12. 12 Days Until Nationals!

    I started out by writing the title of this blog entry and all of a sudden I'm thinking of The 12 Days of Christmas. On the third day before Nationals, my swim coach gave to me: three pairs of goggles, two new swim caps, and a high SPF sunscreen.

    Sorry. It figures that the very first time I would choose to post on my blog I would get distracted right away.

    I leave for Puerto Rico in 10 days to compete in Nationals. I have never competed in a National pool meet before. In fact, this year marked only my 2nd and 3rd times competing in any sort of National event; I did the 1-hour postal swim and the 1-3 mile open water swim. It's easy to say this now, when my first event doesn't start for another 12 days, but I'm not feeling too much pressure. I'm pretty much accepting of the fact that I'm going to get my butt kicked.

    No, seriously. In the 200 fly, some of the women in my age group entered times over a MINUTE faster than mine. They swim the 200 Fly faster than I can swim the 200 Free. They will be out of the water drinking Bacardi while I'm still drowning through the final lap. Luckily for me, I'm still new to butterfly as an event and as such I have very little ego attached to swimming it.

    So anyway, I do feel pretty good. As far as I'm concerned, if I embarrass myself in the 200 fly, at least I'll be in Puerto Rico. If I swim terribly... still in Puerto Rico. There is a silver lining here, and it is called Puerto Rico. In fact, why even go to the swim meet when there's Puerto Rico to enjoy?

    I kid, I kid.
  13. July 28 2010 fun in the sun 25's

    by , July 29th, 2010 at 01:33 AM (Swim like an Orca, but faster !)
    Aquasol 5:35pm-07:20

    Warm (700)
    2x100FR, 100BK, 100BR, 200IM Drill, 50K on side, 50swim

    BR Drills (400/1100)
    4x50 BR Pull with FR kick on 1:00
    4x50 BR Double kick on 1:00
    Grady's Fly set (Grady said he wanted to do this so we did)(1250/2350)
    50x25 Fly on :45
    50 ez

    200 cool
    2600 scy

    Sore from yesterdays 30 min weight session in the gym.
    The fly's were fun, since we had so much rest. Still working on getting the arms to break clean on the fly recovery, got a habit of twisting them, then trying to twist them back to get my thumbs down!
  14. Two Short Swims

    by , July 29th, 2010 at 12:46 AM (Swimming, Life, and Other Stuff!)
    [IMG]jpeg[/IMG]I ended up doing 2 short swim workouts today.
    The first workout was swum with my oldest daughter Lindsay. I would love for her to get back into swimming. The exercise would be great for her and it would give me a great swim buddy! She hasn't really done any regular workout type swimming since
    2004 so she needs to start easy!
    Here's the beginner workout:

    **200 Free warm-up Swim
    **4 X 50 drill/swim on 1:10
    **4 X 50 Kick w/fins on 1:00
    **200 Backstroke moderate
    **4 X 50 IM roll on 1:10
    **Super 500 (free on swims/stroke on 25's)
    **Easy 100 cool-down
    After the workout she hopped out of the pool and said "I feel like a million dollars!"
    I think we're going again on Friday.
    A couple hours later I felt the itch to swim a little more. I tried the outdoor pool at the Monon Center this time. I had about 30 minutes before closing time so I hopped in and did this:
    **600 free hard
    **2 X 250 on 4:15 (1st pull, 2nd swim)
    **3 X 125 on 2:15
    After the 3rd 125 it thundered and my swim was abruptly ended! I was tired and happy to go home and kick back with a glass of chard!
  15. July 26 and 27

    by , July 29th, 2010 at 12:31 AM (Elise's Fitness Fun)
    Hit the Y in the evening for a quick 2 mile run on the treadmill. Also did the following:

    2 sets of 10 push-ups with Bosu ball

    Hammer curls: 2 sets of 10 x 10

    1 set of back extensions

    2 mile run at 10 minute per mile pace

    1000 yard swim:

    400 Reverse I.M
    4 x 50 breast kick on 1:00
    4 x 50 one-arm fly on 1:00
    200 kick with fins
  16. 7/28/2010 workout

    So,I have been outta the water since meet on Saturday. Had lots of things going on with the kids and was not able to venture out to a practice. My son started his football season which takes a great deal of time. My 14yr old daughter, the musician is away at a camp. She plays the trombone in marching band, has been in the dayton youth philharmonic where she was selected to play the stand up Bass. She is also in jazz band where she plays the electric bass. If thats not enough, she is also in a rock band, The Outliers. They have been together for a year. They perfomed last month in local battle of the bands where they got runner up. They entered a regional battle of the bands where they were chosen 1 of 6 bands to compete on Aug 20th. Its a aswesome venue down on the river. Here is a link to one of their more mellow songs- [nomedia=""]YouTube- Calling For Me by The Outliers[/nomedia] On the right there are also other songs there.

    Anyways, felt pretty good in water this evening. Practiced with masters team.

    25 yard pool
    300 swim/300 kick/300 swim

    Main sets:
    8x100's @ 1:30 did odds IM, evens fly
    1x800 pull, held 1:07s
    8x100's @ 1:30 odds IM, evens fly
    2x400's first 200 cruise,rest 30, back 200 fast, did 2:01's for the fast 200's

    5x100's kick no fins @ 1:45
  17. Wednesday IM

    by , July 28th, 2010 at 07:43 PM (Adventures in Swimming)
    Swam with the Sharks SCY

    Coach Alex

    4 x 200 S/K/P/S

    8 x 100 1-4 50 dr/50 swim
    5-8 Descend :10r

    4 x 200 IM all :20r
    100 EZ
    2 x 200 IM
    2 x 100 IM
    200 Warm down

    I swam back instead of the fly on everything.

    Then after 3 hours in the office I had
    to work outside. 96 Degrees, sunny, humid, no wind where I was.
    I love my job (Land Surveyor) But I hate the heat.
    I'd rather have it 10 degree's than 90+
    Of course those that work with me don't quite agree
    on my temperature tolerance.
  18. Sarasota Y Sharks Masters 5:30 AM Workout -07/29/10

    by , July 28th, 2010 at 06:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper workout for Summer Nationals

    WARM UP:
    2 X 200 3:30
    2 X 150 2:45
    2 X 100 1:45

    1 X 400
    50 stroke/50 free
    Fins optional

    3 X 100 kick 2:30
    1 X 100 easy swim

    4 X 50 1:15
    Descend 1-4 #4 @ 100%

    4 X 50 @ 85/90% 1:30
    4 X 50 easy 1:15
    Twice through

    4 X 50
    #1&3: Blocks sprint 20M
    #2&4: easy

    WARM DOWN: 4 X 50 easy 1:00
    Swim Workouts
  19. Wed Jul 28th 2010

    by , July 28th, 2010 at 05:22 PM (Ande's Swimming Blog)
    Wed Jul 28th 2010

    I wasn't happy with my 100 fly at zones, I choked right off the turn so I've decided to deck enter the


    Open to USAS registered clubs and swimmers in Texas and Louisiana
    July 28 - July 31, 2010


    plan to swim
    FRI 100 bk 100 fl
    Sat 200 im & maybe 50 fr
    might time trial 400 IM on Thu & something else on Fri

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    6:30 TO 8:00 am
    Austin UT Swim Center main pool
    swam with tyler, nate, ned, doug, chris
    dove in 6:35ish
    wore brief

    did easy 50s

    assigned 20 x 100 on 2:00
    1) 60
    2) 70
    3) 80
    4) 90
    5) FAST
    50 easy
    I did
    4 x 5 x 50
    Swim Workouts

    So SCY season is upon us soon! I'm already starting to plan out my goals and ideas!
    Since I like to break things down logically (being that logic is my job) I'm going to start by labeling my high level goals and then giving slightly more detailed goals that I have within those goals.

    Simple goals:
    1) Get Faster (in Swimming)
    2) Get Stronger
    3) Get Skinnier
    4) Build a giant robot that can take over.... .err never mind. (Remember Mike - this is PUBLIC)

    My physical stats and goals:
    Height: 6'3ish <-- I was 6'2 going into college, grew another inch freshman year
    Weight: 210ish <-- Lightest EVER
    Shoe Size: 15 <-- Sucks to buy shoes
    Waist Line: 34 <-- WOW! I'm so pumped!
    Body Fat (as of 7/22/2010): 17.5% <--- GRRR

    My body fat is a frustrating one. I have a lot of loose skin - so I honestly feel that it probably skewed the results of the 7 point pinch test. Especially when I can't imagine myself still having another 35 pounds of fat on my body. Regardless - I still have to keep working out anyway. Otherwise how can I get stronger? (What just happened?)

    My strength goals:
    I don't do a good job keeping stats (like 1MR) of my lifts. I'm not concerned so much with building up that kind of strength. All of my strength goals are to build my body so I can focus more intensively on swimming. So even though my curl is at 12x70 (35 in each hand) using an underhand grip and my lat pull down is at 12x115 - I honestly just want to see those numbers continue to rise on a biweekly to triweekly basis as I spend my 6 days a week at the gym, focusing on developing my extremities while strengthening my core as much as possible. If I can continue lifting and growing stronger - its only going to help me swim faster! (ANOTHER TRANSITION? What's he doing!?)

    Swimming stats and goals
    Alright - So my only SCY times are in the IL State Meet in April. That was long enough ago - and I've lost 20 pounds since then and have gained a lot of strength. I have a few LCM times - but rather than worrying about converting them. Lets just say I'd better beat them when it comes to SCY. The official times are still there:
    50 Free: 32.97
    100 Free 1:18.42
    I have my goal times for the year to reach for.
    50 Free: < 30 sec
    100 Free: < 1:10
    50 Back: < 50 sec
    100 Back: < 1:50
    50 Breast: < 55 sec
    100 Breast: < 2:00
    *Note - if I beat those times, then I just want to continue improvement. If I don't - its fine. I'm just looking forward to trying! Lastly for swimming; I want to learn how to do butterfly by next April for the Illinois state meet. I'd like to be able to do the 50 free in fly. We'll see what I can get my coach to teach me!
    Outside of swimming - I'm going to be working up to no less than 5 days a week swimming and if I can - 2 practices per day. We'll see how that lines up with sleep as one can't swim all of those events well if you don't have proper rest and nutrition! (He did it again! That son of a big guy!)

    Rest and Nutrional Goals
    Now - nutritional goals are nothing new for me. Rest goals however totally are. To help me focus better on my swimming and to allow me to swim more often and more effectively - I need to be properly rested and well nourished.
    So to help me rest more - I'm giving up organized recreation outside of swimming for now. As soon as my seasons are over for basketball and both of my softball leagues, I'm going to forgo other offers so I can just primarily focus on my swimming and my workout (lifting and possibly running).
    Nutrionally - I need to focus on making sure I keep a solid grip on the reality of my situation - I have to maintain healthy eating habits. I know from experience now that when I do splurge - I end up feeling kind of sick and tired within a few hours. If I'm going to perform - I need to be on top of my game!
    I also need to make sure I sleep enough. Which is such a tear for me. One the one hand - if I get up early - get to work early and get home early - I get to have the afternoon to accomplish what needs to be done. On the other hand - my masters team meets at 8:30 at night. That means practice goes til 9:30, and I'm awake til 11 minimum. A 5 AM wake up just doesn't happen on that these days. So especially once basketball and softball are done, I'll take some time to really focus on how I'm going to actually implement these ideas.

    Thanks for reading again! Today's post isn't as long - but I still appreciate you reading! So today I'm offering a dinosaur: