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  1. Monday, May 30, 2011 5:00am

    by , May 30th, 2011 at 12:04 PM (Fast Food Makes for Fast Swimming!)
    Got in right at 5:00 to get the full 2 hours in!

    Warmup: (PWB)
    500 Free
    400 IM Drill
    300 Free Pull
    200 Kick
    100 Free

    20 x 25 w/ short fins @ :35 (Inspired by The Fortress)
    Odds: SDK / Evens: Free swim w/ 5 SDKs off wall

    7 x 100 Free @ Descending intervals 1:30, 1:25, ... down to 1:00 (by jaadams1) I like these kind of sets
    --held 1:05s easily through the 1:15
    --went 1:04 @ 1:10
    --went 1:05 @ 1:05
    --went 1:07 @ 1:00 this one was just too much

    100 EZ Free (I'll give this one to ThatGuy - sorry I couldn't incorporate your 7x300s Fly today)
    This was my normal time/yardage that I usually get out at (1 hour/~2800 Yards).

    4 Times Thru: (Courtesy of GDanner)
    300 Free Pull @ 5:00 (went 3:25/3:21/3:17/3:11)
    200 Stroke (IM Order by cycle) @ 3:00 (went 2:29/2:33/2:40/2:05)
    4 x 50 Free @ :45
    4 x 25 Stroke (IM Order by cycle) @ :30
    1:00 between cycles

    4 x 75 Kick w/ fins & board :10 rest
    200 EZ

    6500 Yards!!! (Inspired by tjrpatt) (GTD is now over 200 Miles)

    This was by far the most yardage I've done to date as a Masters swimmer. I'm tired now, but feel good. My body could definitely tell where the 3000 yard mark was at, as it kept screaming at me "WT". As long as I didn't stop I was okay though. My freestyle is feeling great lately, so I hope that carries through this next coming weekend for the LCM meet (USA-S). At least it's right here in Wenatchee (finally).

    Friday: 1500 Free
    Saturday: 100 Free, 50 Fly, 200 Fly, 200 Breast
    Sunday: 50 Free, 100 Fly, 200 IM, 200 Free

    Updated May 30th, 2011 at 12:24 PM by jaadams1

    Swim Workouts , Daily Practices , Meets
  2. Mon May 30th, 2011

    by , May 30th, 2011 at 12:03 PM (Ande's Swimming Blog)
    Mon May 30th, 2011

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool LCM
    6:00 7:30 dove in 6:08ish
    wore fs pro jammer
    swam with nate & tyler
    beside Larry Jim James & Todd

    2 rounds of 300 fr 200 fr 100 k

    Main SET: LCM

    3 x (10 minute swim, 2 min rest)
    1) 650
    2) 750
    3) 800 went 9:56

    10 x 100 k fast best ave on 2:30
    Did no board fly k on side
    Slowest 1:31. The rest were 1:30 or faster
    Last was 1:22

    50 easy


    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    will probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays
    Swim Workouts
  3. An eventful summer

    Yesterday I did some swimming in the Hudson as part of a test swim for Chaos’s upcoming 8 Bridges event. It was an amazing experience. Nearly two weeks ago I was mulling whether I wanted to try swimming a stage in this July event. I ended up signing up for two of them! Ever since, I’ve been a little panicked by that decision—they’ll be by far the longest swims I’ve done, and I have to figure out things, like feedings, that get into the more complicated side of OW swimming. Yesterday’s experience on the water gave me some confidence. I got some experience with swimming with an escort boat, doing feedings, and watching how two experienced marathon swimmers go about things.

    Yesterday morning started with a train ride up to Ossining, NY. There I met up with Dave and Rondi, who is one of my frequent workout buddies. We went to the marina and loaded all our stuff on Launch 5, the escort boat for the day and for the 8 Bridges swim. It is a former NYPD harbor patrol boat, with plenty of room for all of us and all our gear. That was good because I had brought way too much stuff—I’ll have a better idea of what I’ll actually need next time I do this sort of thing! Onboard I met boat Captain Greg Porteus—he’s a very interesting guy who’s involved in a ton of cool projects, of which 8 Bridges is just one--and soon we were underway.

    We were testing out stage 5 of the swim, which starts at the Bear Mountain Bridge and stretches down to the Tappan Zee Bridge. At nearly 20 miles, it’s one of the longest and most challenging stages, even with the current assist. It’s also very scenic, going through rolling wooded hills with some rocky cliffs near the water. We passed by some waterfront towns and marinas, and a few big recognizable landmarks along the way like the Indian Point nuclear power plant and Sing Sing prison (which is surprisingly lovely from the water, not so much from the train). My job for the day was pretty easy—I got to swim along for as much as seemed fun to me, and prepare feedings and record data when other swimmers were in the water. That left plenty of time to enjoy the scenery, be amazed by the amount and variety of boat traffic on the water, and chat with Capt. Greg and with Rondi and Dave when they were onboard as well.

    As we motored gently from Ossining up to the stage start, I looked over Rondi’s maps and learned about Dave’s feeding routine. We tied a rope to my water bottle so that I could get feedings thrown to me and retrieved from the boat. Rondi and I decided that I would start swimming with Dave while she got the data routine going, then would switch off once I wanted to get out. We all sunscreened up and I put lube on any spots that might get chafed, got out my cap and goggles, and awaited our arrival at Bear Mountain Bridge.

    Once we got there, Capt.Greg stopped the boat and let it drift to gauge the current. We were going slightly north (the opposite direction in which we wanted to swim), but there was a wind from the south that might account for that. So he threw the boat’s ring buoy (minimally affected by the wind) out on the water. It still drifted north a little. We were trying to time the swim start to coincide generally with when the current in the river shifted from going north to going south. (The Hudson is called a river, but the lower part of it is actually a tidal estuary, with the direction it flows shifting back and forth with the tides. Calculating when this shift occurs is complicated, and part of the reason for yesterday’s swim was to see how well the actual movement of the river coincided with available tide tables and the calculations made from them.)

    The river’s movement north wasn’t too great, so we decided to go ahead and start the swim, with the idea that the current would gently shift to the south and then grow stronger as the first half of the stage went along. The captain made sure he had emergency contact info for all 3 swimmers, and we got some instructions on what to do in the unlikely event that he needed to get us out of an oncoming vessel’s way in a big hurry. (In addition to the big boat, we had a small orange zodiac that would accompany us for the day, and if needed, we could hang onto it and be whisked to safety. I was impressed with how safety-conscious and attentive the captain and crew were throughout the day—I felt really well looked after whenever I was swimming.)

    Then the boat headed to a drop-off point just north of the bridge. Dave and I hopped in the water, Rondi gave us a count-down and started her Garmin, and we were off, swimming under the bridge and down the river. The water was in the mid-60s and was very comfortable and clean. It felt great just stroking along, and the time seemed to fly by. We stopped every 20 minutes for feedings, but otherwise just swam steadily, usually positioned between the big boat and the zodiac to protect us from other traffic on the river. The day had started off misty, but during my first stretch in the water there it cleared and left patchy clouds. Each time the sun came out I could feel it on my back, and see the water getting brighter below me. When I breathed to the boat side I could often see Rondi taking pictures or getting water temperature readings. The riverbank looked lush and green, and I occasionally did a stroke or two of backstroke to look up at the sky. I swam in synch with Dave for a long stretch, until the water got a bit choppier and made that difficult. It was just a pure joy to be swimming in the lovely river on such a gorgeous day.

    After a little over 2.5 hours I got out, dried off and dressed, and then went over the various data and feeding duties with Rondi. She then hopped in and swam, and I stayed on board and ate lunch while doing feedings and logging data—things like miles covered, current pace (both taken from the Garmin), water temp, swimmer stroke rate, and weather conditions. It was pleasant and peaceful being on the boat and sitting in the sun, watching my friends swim along a beautiful course.

    After a while Rondi got out, and after talking with her a bit I decided I wanted to get back in. I put on another suit, went through the sunscreen/lube routine, then switched off with Dave. By this time the water had gotten pretty choppy, and I enjoyed riding up and down on the swells. Some pretty big barges went by while I swam, and I turned over on my back to look at them. At one point there were waves so big and regular coming towards me that I dove and breaststroked under them like I would incoming surf at the beach. It was really fun. This time I swam for a current-assisted 3.5 miles before switching off with Rondi and climbing back on board.

    It was a truly a magical day--being out on the water for a good stretch and seeing and feeling the way the river changed through the day left me really excited about the stage swims I will be doing in July. It also impressed on me how very cool a project the 8 Bridges swim really is. I’m pleased as punch that I’ll get to be a part of the very first one!

    Here is my race schedule for the season. It is very ambitious—it should be an interesting summer!

    (Events in bold are definite or very likely; those not in bold are additional possibilities.)

    Saturday, May 28: Great Hudson River Swim (1.6m, Christopher St. to Battery)

    Saturday June 18: Manhattan Island Marathon Swim 2-person relay

    Sunday, June 26: Huntington/Cold Spring Harbor swims (1 or 2 miles)

    Friday, July 8: 8 Bridges Hudson River Swim, Stage 1, Rip Van Winkle Bridge to Kingston-Rhinecliff Bridge (18.3 miles)

    Monday, July 11: 8 Bridges Hudson River Swim, Stage 4, Newburgh-Beacon Bridge to Bear Mountain Bridge (15.2 miles)

    Sunday, July 17: Grimaldo’s mile race, Coney Island

    Wednesday-Friday, August 3-5: USMS LCM Nationals, Auburn, AL

    Saturday, August 6: USMS 5K National Championship, Coney Island, Brooklyn

    Saturday, August 13: USMS 2-mile Cable Championship, Lake Placid, NY

    Saturday, August 20: Long Island 5k and 1m swims

    Saturday-Sunday, August 27-28: Lake George (Hague, NY) open water swims (2.5k, 5k, 10k)

    Saturday, September 3: Lake Quassapaug (Middlebury, CT) swims (3m, 1.5m, .5m)

    Saturday, September 10: Governor’s Island 2-mile swim

    Sunday, September 11: New York Harbor (CIBBOWS) 10k swim

    Saturday, September 24: Little Red Lighthouse 10k
  4. Low Country Swim

    Yesterday, a crew of us made the two hour drive down to Mount Pleasant to take part in a 2.4 mile swim in the Cooper River.

    Even though open water swimming is not my "gig" I had a blast with this swim. Good company, very well organized event , and a awesome party afterwards to top off the day. I didn't wait around long enough for the results but I think I had a time of low to mid 40 min. My only complaint about the event is that it takes forever for the results to be announced and posted online. I needed to hit the road to get back home.

    There is a strong current as we catch the tide rolling out. However, the wind was blowing pretty good directly into our faces which created choppy waves throught the entire race. Very hard to get into a groove with your stroke.

    Over 500 swimmers in two waves. The first mile and a half I tried not to use my legs much. Felt great and was still passing people which took my mind off of how much I had left to go. Once I got next to the Yorktown I found a bit of a groove and kicked the legs in.

    Afterwards I didn't feel like I had pushed it hard enough but my legs were pretty drained.

    This was strictly a fun event for me to participate in. Absolutely no pressure or nerves. Looking forward to doing it again next year.
  5. 2 hour practice tomorrow - Give me ideas please!!

    by , May 29th, 2011 at 03:42 PM (Fast Food Makes for Fast Swimming!)
    I think I've got a big 2 hour block for swimming tomorrow morning. I usually only get to swim for an hour before work, but due to Memorial Day...more pain through swimming for me!!

    I'll take most suggestions and try to incorporate one big glob of a workout that is somewhat cohesive, and hopefully I'll be able to swim most of it depending on who else comes to swim.

    Normal, but tough sets will do. I'm not looking for anything too insane, but I'm going to try for a 5,000-6,000 yard total.
    Just doubling my normal yardage in one swim should make me well.
  6. Sarasota Y Sharks Masters 5:30 AM workout 5/31/11

    by , May 29th, 2011 at 01:15 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 100 2:00 1:45
    1X 150 3:00 2:45
    1 X 200 3:45 3:30
    1 X 250 4:30 -
    Twice. Round 1 intervals left, 2 right.

    10 X 50 1:15
    Odd: easy Even:fast

    1 X 200 kick 5:00
    8 X 50 kick 1:15
    Odd:moderate Even:build to fast

    1 X 100 2:00 2:20
    4 X 50 1:15 1:20
    descend 50's 1-4
    three rounds, round 1 fly 2 back 3 breast
    Break between rounds
    Intervals at right for breast, round 3

    5 X 200 free 3:15
    1/2:Establish strong fast pace
    3/4/5: Hold that pace

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  7. Dilly Dally

    by , May 28th, 2011 at 07:53 PM (Swimming, Life, and Other Stuff!)
    I have a million things to do but I had a dilly-dally Saturday instead!
    I did not swim with the team this morning. The water was 72 or so and the air was 64 maybe so I opted for a run with Mart before he left to time the Boulder-Boulder race this morning. About 24 minutes into the run my achilles locked down like a vice and reduced me to a walk going home. This is quite puzzling to me; I've had almost every running problem except achilles, must be a really old-age thing.
    Since the run was so short I forged on and got a swim tonight! I screwed around my house all day and accomplished nothing; ended up going to the Monon around 5:15 for a solo workout. This workout flowed very well for me tonight. I wasn't in the mood at all. My calf was still screaming, the shoulders ached but the water seemed to massage it all away and now I feel lots better. (Oh, the glass of chard is probably helping too!)
    **500 Free rest :30
    **400 Free rest :30
    **300 Free rest :30
    **200 Free rest :20
    **100 Free rest :10
    **10 X 50 Free *relax, long stroke @ 5K rate breathing every 3. @ :55
    **5 X 100 Kick (alt prone/supine) @ 2:00
    **5 X 100 Pull Free @ 1:45
    **4 X 125 Free @ 2:15

    3,500 scy

    I was feeling so good I considered continuing on for 5K holiday swim. No, I'm going to do that one outside on Monday @ Forest Park. Going easy tomorrow with Lindsay (eldest daughter). I'm hoping to get her swimming a couple times a week this summer and taking her to Auburn this summer for Nats. I told her about the 50's and she thought that sounded good!
    Gotta go meet her for Pizaology, she's at the door!!
  8. Gave myself an EASY day

    by , May 28th, 2011 at 07:22 PM (Mixing it up this year)
    Since my elbow hurts and I know I have really worked the legs lately I made today an easy day. Especially since the water at the Y was 84 and I have been used to 77. Big difference.

    Today I also stopped to talk a few times to some of the other swimmers.

    1000 Free as 200 swim/pull/swim/kick/swim
    10x100@2:00 Fly w/fins as 25 skull drill/25 rt arm/25 lt arm/25 swim
    500 Kick w/fins by 100 free/fly/free/fly/free
    500 Free easy

    Total 3000 yards
  9. Saturday, 5/28/11

    by , May 28th, 2011 at 03:45 PM (A comfort swimmer's guide to easy swimming)
    Swam outside-SCM

    Warm up (1050)
    500 Choice – any stroke, drill equipment
    - did 200 free/100 back/100 pull free/100 pull back
    200 Kick – no equipment (streamline on back)
    3 x 50/50 desc
    - did free
    8 x 25/30 Choice – Strong
    - did fly-free-back-free 2x

    Main Swim Set (900)
    1 x 200/5:00 FAST
    - free, went 2:55
    2 x 100/3:00 FAST
    - back, went ±1:30 on both
    4 x 50/1:30 FAST
    - free, went 38-39
    4 x 75/1:30 smooth recovery
    3 – 4 FAST TURNS

    Kick (450)
    6 x 75/1:30 Under/Over/Under
    - did with monofin, dolphin kicked underwater for 15-20m on the unders

    Warm down
    stood in pool chatting with friend until we got cold. got out and went for coffee.

    Total: 2400 meters
  10. Sat May 28th, 2011 blogging with my iPad

    by , May 28th, 2011 at 02:42 PM (Ande's Swimming Blog)
    Sat May 28th, 2011 blogging with my iPad

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool LCM
    7:30 to 9:00 dove in 7:33ish
    wore b70 training jammer
    swam with chris nate & ned
    beside Larry Jim mark & Many more

    3 x 500 missed 200

    Main SET: lcm

    5 x 100 fr on 1:25 right into
    25 fast
    75 easy

    4 x 100 fr on 1:20 right into
    25 fast
    75 easy

    3 x 100 fr on 1:15 went 3:45 right into
    25 fast
    75 easy

    2 x 100 fr on 1:10 went 2:20 right into
    25 fast
    75 easy

    100 fr fast on 1:05 went 1:02 right into
    100 easy

    Assigned: 4 x 300
    Did: 4 x 150 easy 100 skip 50 fast from a dive

    Rested 4:00

    50 fr fast
    Went 26

    50 easy


    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    will probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays

    Updated May 28th, 2011 at 02:48 PM by ande

    Swim Workouts
  11. First OW race of the season

    This morning I got up bright and early to do the 1.6 mile Great Hudson River Swim. The race start was downtown in village, at Christopher Street, and we finished up at the North Cove Harbor near Battery Park City. It was a warm morning, with a few clouds. Air temps were in the low 70s, and water temps around 63. The river was pretty flat, and the water seemed very pleasant.

    The pier was a lovely place to spend the early morning while we waited for the race to start. You can see the Statue of Liberty and Ellis Island, and in the far distance the Verrazano Narrows Bridge. Many of my friends from CIBBOWS were there, and I also got to catch up with other area masters swimmers I hadn’t seen in a while. Because the race was wetsuit legal, there were also quite a few triathletes and others whose faces I didn’t recognize, as well as a group of OW swimmers visiting from Ireland. By the time check-in had ended there was a pretty sizeable crowd of excited swimmers eager to enter the water.

    The only real concern I had going into this race was its size—over 400 swimmers were entered. Crowded starts scare me, plus that’s a lot of bodies navigating a relatively short and narrow course. But the race ended up being done with wave starts, which worked out especially well for me. The waves were determined by speed, and I was in the second-fastest wave, out of 6 total. The race director started the waves in the following order: slowest, second-slowest, third-slowest, fastest, second-fastest, and third-fastest. (I don’t know, but I suspect the decision to do it that way combined efforts to have swimmers in the river for the shortest time possible—hence the slowest swimmers starting first—with concerns about course crowding—hence the last 3 heats starting in an order that would minimize the amount of overtaking.) That start order meant that I didn’t have to worry about navigating around previous waves of swimmers until I was fairly near the end of the course (the situation was probably worse for those ahead of me in the fastest wave though). Also, since the race was held at the transition from flood to ebb tide, it meant that I may have had more favorable currents than those in preceding waves.

    In any case, my fears about crowding were not born out. My wave was a big one (they weren’t all the same size), but there was plenty of space on the right side at the start, and that turned out to be the best place to be. I passed a couple of wetsuited guys in my heat right after the first turn buoy, but after that I had all clear water all around me for nearly the entire rest of the race. It felt like we flew down the river. There were a few swells now and then from boats, but otherwise the water was flat and the course was very easy to sight and navigate. I felt good in the water and put in a good steady effort throughout. Once I had made the last turn into the harbor, I was able accelerate enough to get around a pack of swimmers in the last 30 yards or so before getting to the finish ladder. I got up the ladder and out the water quickly, and that was that.

    There were problems with the timing system, so I have no idea how long the race actually took—it felt like less than 20 minutes, but was probably in fact significantly longer.* They were still trying to sort out results when I left—they didn’t do awards, but that was ok, mostly I had fun hanging out with friends after the race. Plus I got to chat a bit with Evmo from the forums who was in town for the race, and who will be back in June for MIMS. I liked him a lot.

    Once again I was pretty amazed at all it requires to organize and pull off an event like this. The Hudson is a busy river, even on a Saturday morning. We had course boats stationed at pretty tight intervals all along the course to keep other boat traffic out of our way, and swimmers out of harm’s way. Kayakers were also patrolling the course and directing wayward swimmers back on track. And there were tons of volunteers at the start and finish to check everyone in, sharpie race numbers on swimmers (just one of Chaos’s jobs today, in addition to swimming), make sure everyone got in the water at the right time, shower us off and hand out medals at the end, etc. NYCSwim did a great job with it all—if you’re coming to the city this summer, consider one of their races!

    On the way back home I stopped by my Y for a quick warmdown swim (1100y) and stretch. Looking forward to some more OW swimming tomorrow!

    *It actually took me 28+ minutes. That placed me 17th overall, out of 362 finishers, and 1st woman.

    Updated May 30th, 2011 at 12:20 PM by swimsuit addict (results posted)

  12. Goodbye to short course for a while

    by , May 28th, 2011 at 11:33 AM (Pete's swim blog)
    Last short course workout for a while. Enjoyed the walls one last time. We are now training hard for long course and Nationals. Workouts bumped up to 5:00 AM and I have to drive and extra 15 min . Should be worth it though.


    Warm up
    300 Free
    200 Breast
    200 Back
    200 Fly down/Free back
    300 Free

    400 Kick
    8 x 50 IM order
    300 Free

    8 x 50 Pull
    3 x 200 (IM Order Down/Free back)
    6 x 100 Descend 1-3, 4-6

    3 Times through
    * 4 x 50 (#1 IM Down/Free Back, #2 Free Down/IM back, #3 IM Order)
    * 200 Free
    * 4 x 25 IM Order

    200 Cool Down

    (5400 total)
    Swim Workouts
  13. Friday

    by , May 28th, 2011 at 10:37 AM (Swimming, Life, and Other Stuff!)
    Solo swim @ Monon. I had 45 minutes after school so it had to be a quickie. This is a good one to put your mind in neutral and just swim.

    **25/ 50/ 75/ 100/ 125/150/175/200/225/250/ 225/ 200/ 175/ 150/125/ 100/ 75/ 50/ 25

    2,500 (I rested :20 between longer swims and :10 on shorter.
  14. Friday, May 27, 2011 @ 6:15pm at the Y (double)

    by , May 27th, 2011 at 11:00 PM (Fast Food Makes for Fast Swimming!)
    This was my 2nd swim of the day, or my 3rd swim in a 24 hour block if you count last night also. I'm wiped out now...

    Warmup (short 'n sweet)
    200 Free
    200 Free Pull

    Main (building a 400 IM - kinda)
    Base - :40 + :20 for each additional length (+:30 for the breast lengths)

    25 Fly @ :40
    50 Fly @ 1:00
    75 Fly @ 1:20
    100 Fly @ 1:40
    100 Fly/25 Back @ 2:00
    100 Fly/50 Back @ 2:20
    100 Fly/75 Back @ 2:40
    100 Fly/100 Back @ 3:00
    100 Fly/100 Back/25 Breast @ 3:30
    100 Fly/100 Back/50 Breast @ 4:00
    100 Fly/100 Back/75 Breast @ 4:30
    **400 IM - went 5:01
    my splits are "around", I glanced at the clock during the turns:
    Fly, 1:10
    Back, 2:32 (1:22) - after I saw my split time I wondered if I could break 5:00
    Breast, 3:53 (1:21)
    Free, 5:01 (1:08)

    **I was planning on the having 4 more of the swims to build into the complete freestyle but I had to cut it short.
    I was getting pretty beat at this point and decided to make my next one which had the 100 Breast into my complete 400 IM, which I did AFAP (which was digging really deep to find it)

    It felt soooo good to swim the freestyle part in the 400 IM here. My arms were shot from all the fly beforehand. I was doing good as long as I didn't stop, and after the 400 IM was done and I did a mini cooldown, I was pretty much down and out.

    150 EZ

    200 Kick

    3 x 100 Free Pull EZ @ 1:30

    100 EZ
    3200 Yards + 2800 Yards from the A.M. = 6000 for the day <-- even my total of 2 swims doesn't even match up the GDanner's one swim total!!
    (1050 of tonight was Fly)

    GTD Total after this is 199.69 miles. Sooooo close!!

    Updated May 27th, 2011 at 11:07 PM by jaadams1

    Swim Workouts , Daily Practices
  15. Doc can't get Right Med's

    by , May 27th, 2011 at 09:31 PM (Adventures in Swimming)
    1st BP med made me feel like I just ate a bunch of speed.
    I thought this was to lower my BP.
    2nd Med not as bad but still felt jittery.
    BP was higher than when I was taking nothing.
    3rd Med haven't tried yet. I going wait a few days till I start it.

    Coached the Sharks Today, Swam the workout after work.
    Take a Master's Minute between sets.

    500 4 x (75 Swim/50 Kick)

    400 8 x 50 on Descending Intervals
    2 on :55, 2 on :50 etc

    300 Pull: Breath 2-2-3-2-2-3 etc
    Saw this on Gary Hall Sr's site
    I drown when I breath to my right side. Guess I should work on that.

    200 Negative Split (try to drop :05)

    100 HARD

    50 EZ
    50 EZ

    100 IM Drill

    200 Negative Split

    300 Kick/Swim by 50

    400 8 x 50 Ascend Interval but hold speed
    Start where 1st 400 ended
    2 on :40, 2 on :45 etc..
    Really work the last 2

    500 Choice (I did a mix of Swim/Drill/Kick Sculling)

    3100 Yds
  16. I Rock At Butt Dives, Friday, May 27

    by , May 27th, 2011 at 05:03 PM (The FAF AFAP Digest)

    Warm up:

    600 various

    5 x (4 x 50 w/paddles) @ :15
    50 swim/50 kick/50 scull/50 under-over

    50 EZ


    5 x:
    broad jump off side of pool
    squat jump off bottom, kicking hard to top
    1:00 vertical evil kick

    5 x:

    #1 = butt dive into pool + 1:00 vertical scull + back flip and dolphin to wall UW
    -- this scull is not so easy if you keep your feet entirely out of the water
    -- on salo's butt dives:
    -- as an ex gymnast, I rock at butt dives.

    #2 = dive off side, burst dolphin kick, cruise back
    -- 12 kicks to 14-14.5 meters

    3 x (4 x 50)
    4 torque drills w/paddles
    4 dive with kick board to half way and sprint flutter kick to wall + 25 cruise
    4 backstroke spin drill + cruise + 25 shooter on back

    100 EZ

    Total: 2550 + VK + scull



    Today, I headed to Oak Marr and a hopefully cooler pool only to find it closed. Grr. Made the long trafficy trek back to SpringHill and it was still pretty warm so I just did some speed drills.

    During warm up today, I wondered if perhaps I should have just packed it in this summer and "gone fishing" like Speedo. I'm frustrated with the pool situation. But that thought only lasted a nanosecond as I want to be in good shape for the fall season. I have a few options for long course swims on the weekends: Both DCAC and Curl have a drop in Sunday practice @ 9:00 or 9:30 and the Terrapins have a Saturday practice @ 10:30. Hopefully, although none are convenient at all, I can get to a few of these.

    Leaving to drive to NJ for Nationals in a couple hours. I'm bummed I missed Mini Fort's race b/c they missed making the semi finals. But they're a young boat and will have other chances either as a 4 or lightweight 8 next year. Fort Son's boat advanced easily to the semi finals.

    Still feeling sore, so actually looking forward to a day off.

    Updated May 27th, 2011 at 05:30 PM by The Fortress

    Swim Workouts
  17. Double FAST FRI May 27th, 2011

    by , May 27th, 2011 at 03:47 PM (Ande's Swimming Blog)
    FAST FRI May 27th, 2011

    weighed 222 after practice

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    Tyler Coached
    UT, main pool LCM
    Noon to 1:15 dove in 12:05ish
    wore FS PRO jammer
    swam beside Larry who doubled & James Fike

    swam 50's on 50 till 12:15

    Main SET:

    50 LCM fr FAST in heats
    swam in Ht 1
    went 26.2

    50 free easy

    100 FR fast in heats
    swam in Ht 2
    went 59

    100 easy

    assigned: 8 x 100 fr on 3:00
    did: 50 fast for time 50 easy on 3:00
    held 28's & 7's
    skipped #7
    went 26 on #8

    100 easy

    assigned: 8 x 50 fr on 1:30
    1) easy
    2) 50 FL fast went 27
    3) easy
    4) 50 bk fast went 29
    5) easy
    6) skip
    7) skip
    8) 50 br fast went 34

    100 easy


    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    will probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays

    Auburn: NOT going


    upcoming trip:

    Sat Jun 11 - Sat Jun 18
    Alaskan Cruise for my Parents 50th
    wonder if I'll train any
    Swim Workouts
  18. FAST FRI May 27th, 2011

    by , May 27th, 2011 at 03:38 PM (Ande's Swimming Blog)
    FAST FRI May 27th, 2011

    ate too much on trip
    weighed 225 after practice

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    Whitney Coached
    UT, main pool LCM & Dive well scy
    6:30 to 8:00 dove in 6:35ish
    wore FS PRO jammer
    swam with Nate & Nate
    beside Tyler Todd, Chris, Larry, Jim, plus former UT swimmers Alan Maher & Hill Taylor

    200 fr, 100 k, 100 fr

    Main SET:

    50 LCM fr FAST in heats
    swam in Ht 1
    went 25.8

    50 free easy

    100 FR fast in heats
    swam in Ht 4
    went 58.9

    200 easy

    Moved to diving well scy

    10 x 100 fr on 2:30
    hold the time you did on your fast 100
    swam easy speed, 2 beat kick
    held 58's, 9's, & 60's

    on 2 I did 50's bc my goggle strap broke while I was swimming, strap rot,
    1st time I just repaired the pair I was using
    2nd time I switched to my back up pair

    100 easy

    10 x 50 fr 1:30
    held 26's

    50 easy


    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    We also got tickets to the American Idols Tour in Houston on Thu Jul 21st, so we're in town the day before the meet starts
    even though I plan to train for sprints
    will probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays

    Auburn: NOT going


    1 upcoming trips:

    Alaskan Cruise for my Parents 50th
    Sat Jun 11 - Sat Jun 18

    curious to see if I'll do any training
    Swim Workouts
  19. Thu May 26th, 2011 Forgive me for I have sinned ...

    by , May 27th, 2011 at 03:27 PM (Ande's Swimming Blog)
    Thu May 26th, 2011

    Forgive me friends for I have sinned
    it's been 9 days since my last blog,
    Thu May 19th I went to AZ
    Thu - Sun vacationed in Sedona
    didn't swim or lift but did some hiking
    prob 5 or 6 miles on Fri, 3 or 4 on Sat
    put some cool Pics on my FB

    Sun - Wed was in Phoenix at JW Marriott Resort
    Swam easy on Mon & Tue to "keep the feel"
    Played in the weight room a little on Tue

    Thu lifted Weights

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool scy
    6:30 to 8:00 dove in 6:35ish
    wore B70 jammer
    swam with Nate beside Tyler Todd & Chris

    don't remember

    Main SET:

    assigned 3 rounds of
    5 x 150 R1 on 2:00, R2 on 2:15, R3 on 2:30
    Did: 3 rounds of
    5 x (50 fr, 50 skip, 50 fr) 5 or 6 SDKs

    5 rounds of
    75 easy 25 FAST


    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    We also got tickets to the American Idols Tour in Houston on Thu Jul 21st, so we're in town the day before the meet starts
    even though I plan to train for sprints
    will probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays

    Auburn: NOT going


    2 upcoming trips:

    1) Arizona
    Thu May 19 - Wed May 25th,
    Thu - Sun vacation
    Sun - Wed work conf at JW Marriott
    think is has a good pool & weight room

    2) Alaskan Cruise for my Parents 50th
    Sat Jun 11 - Sat Jun 18

    curious to see if how much training
    I'll do on these 2
    It's easier to train for sprints on my own.
    Swim Workouts
  20. Whatever!

    by , May 27th, 2011 at 11:19 AM (Year Three: The Road Back)

    Today, our coach showed up for his last coaching day - and the last official ISF practice at the Fishers Y - and the guy who had his workout copy (so we had a workout for our non-coached day yesterday) wasn't at the pool. Since he knows I always have a workout in my bag, I pulled out the Four Whatevers workout that I did on my own on Wednesday. Going through it again - still really like this workout! My legs were shot though, so I decided not to push the 125s, but settled for 100s on the 2:00 instead - and endured much teasing from my lane mate. Oh well, the sacrifices we make.....

    Here's the workout:
    400 Warm-Up
    1 x 200 Kick on 4:00
    4 x ???? Free on 2:00 (did these as 100s)
    1 x 300 on 6:00 as 100 Kick/100 Pull/100 Swim
    4 x ???? Free on 1:45 (did these as 100s)
    1 x 300 on 6:00 as 100 Kick/100 Pull/100 Swim
    4 x ???? Free on 1:30 (did these as 75s)
    1 x 300 on 6:00 as 100 Kick/100 Pull/100 Swim
    4 x ???? Free on 1:00 (did these as 50s)
    1 x 300 on 6:00 as 100 Kick/100 Pull/100 Swim
    4 x ???? Free on :45 (did these as 50s - made them all again )
    1 x 300 on 6:00 as 100 Kick/100 Pull/100 Swim
    Total Yards - 3600

    With a coach on deck, he added extra rest after each of the 4 Whatevers, so the workout ended up going slower than when I swam it on my own - and thus no cool-down other than the final 300. I think once I get through this NFL training challenge and my legs recover, I will try this workout again - and push it much more. With fresher legs, I think I can hold 125s on the 2:00; I'd like to try anyway.

    First official practice of the Indy Aquatic Masters is tomorrow morning. Wish I could be there, but we'll be visiting my husband's family. Oh well... there will be plenty of time to swim with the new team. Can't wait!

    Enjoy your holiday swims and be safe this weekend!
    Swim Workouts