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  1. Thursday, Jan. 20, 2011 5:00am

    by , January 20th, 2011 at 10:23 AM (Fast Food Makes for Fast Swimming!)
    Well, I made it to practice, although my head was feeling really stuffed up, but overall I felt better than the past few days had been. Then...I dove in. No more than going a few feet underwater and it felt like my head was going to implode!!! Even doing flip turns today was not very cool. My muscles felt really good though, I think the sickness taper that Mrs. Fort was talking about the other day is working!

    100 Free
    200 Free Pull
    100 Fly Drill
    100 Free

    nice and aerobic 50s
    30 x 50 (1st 15 @ :55, 2nd 15 @ :50)
    alt. 1 x 50 fly, 1 x 50 fly/free, 1 x 50 free
    2 x 200 Free Pull @ :15 rest (I went 2:15s)

    400 EZ Free keeping my head from imploding.
    2800 Yards

  2. Dreamy swim on a foggy morning

    There wasnít much work in this workout. Iím heading back to NYC today, and woke up early so that I could get in a little pre-flight swim and say goodbye to the pool. Hereís what I did:

    1000 lcm warmup (400s, 200k, 200p, 200d/s)

    8 x 100 FR/BK halfsies @ 2:00

    400 IM k/s by 50

    500 warmdown

    This was the first morning the pool was open since last week's heater difficulties, and there were only 3 lap swimmers there. By the time I left I was the only one in the pool. When I'm all crowded on the planes today I'm going to close my eyes and remember having my own 50m lane this morning!
  3. That EVIL stroke day

    by , January 20th, 2011 at 07:36 AM (Mixing it up this year)
    Yes I did some of that evil breaststroke today. Not too badly if I do say so. I wanted to do fly but tomorrow is long course day and I usually like fly better long course than short course. Weird I know.

    50,100,200,300,200,100,50@:10R Free easy
    500 Free kick w/fins every 3rd fast
    10x50@1:00 Breast pull w/paddles & fins
    300 Breast kick w/brfins
    4x50@1:00 Breast
    300 Free w/snorkle middle 100 just kick
    200 Free easy

    Total 3000 yards
  4. Wed., Jan. 19

    by , January 19th, 2011 at 09:31 PM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes

    Loved class today. The heat was less than 110. I even got over a mental issue with the locust pose and, for me, rocked it.

    Locust pose = [nomedia=""]YouTube - Bikram Yoga Salabhasana Locust pose[/nomedia]

    I cannot get my legs up as high as this unholy guy, but I made a big improvement today. This pose stretches your elbows (pinned under your body) like crazy. Not sure if this is good for swimming or not ... but I already have rather hypermobile elbows. I once heard SwimmieAvsfan remark that this was a characteristic of good backstrokers.

    RC Work, 15 minutes


    Both my shoulder and neck feel much better, though I do have an ART appointment tomorrow. I think it was fine, beneficial even, to take a week off lifting. Should I start back at the weight I left off at or slightly lower?

    And on a very cheery note: I have a garden variety cold. I've had it for 4-5 days and it has not descended into a grand mal debilitating event. This is some kind of victory for my immune system.

    Tomorrow, I'm meeting up with Jazz and Speedo at OakMarr. Speedo is apparently going to be all about the sprints in light of his lasik sabbatical.
  5. Wed Jan 19th, 2010

    by , January 19th, 2011 at 06:31 PM (Ande's Swimming Blog)
    Wed Jan 19th, 2010

    Subscribe to Ande's Swimming Blog

    Bess Coached
    UT Swim Center, main pool
    noon to 1:15 dove in on time
    trained Tenielle beside james, larry, max and mark
    WORE yingfa jammer

    250 fr
    150 fl done 50 k 50 dr 50 sw which i drilled
    250 fr
    150 bk done 50 k 50 dr 50 sw
    250 k (did 5 x 50 k on 40 made it
    150 br done 50 k 50 dr 50 sw

    Main SET:

    8 x 50 fl bk on 40

    assigned 400 done 75 k 25 fl fast
    did 8 x 25 fl odds easy evens fast

    8 x 50 bk br on 40

    assigned 400 done 75 k 25 bk fast
    did 8 x 25 bk odds easy evens fast

    8 x 50 br fr

    assigned 400 done 75 k 25 br fast
    did 8 x 25 br odds easy evens fast
    teneille's was making some mistakes with her breastroke pull
    i asked her if I could give her some breastroke tips
    mistakes / corrections
    1) diving down too deep on her thrust
    (forearms should finish shallow)
    2) elbows going too far back on her insweep
    told her don't let your elbows go past your shoulders
    3) no ride the glide pause after her thrust and kick starting her outsweep too soon
    told her to speed up her insweep / thrust / kick and put a pause to streamline after her kick
    she picked it all up right away and her breastroke looked much better

    4 x 125 done 25 under water 75 fr 25 fast

    50 easy

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events

    Updated January 19th, 2011 at 06:39 PM by ande

  6. Tues Jan 18

    by , January 19th, 2011 at 02:51 PM (Keepin Track 2010)
    20 min WU
    4x50 FR Drill
    200 FR work entry order hand, elbow, shoulder, hip
    15 min vertical kicking with varied intervals

    4x100 on training interval working head position rest :30
    4x100 on training interval working hand entry rest :30
    4x100 on training interval working catch pattern rest :30
    4x100 on training interval working hip rotation rest :30

    easy 50

    K300 IM broken by 50's on 1' with flips (or not)

    Specialty people: 4x (50 drill Spec on 1', 2x25 at 80% on :30, rest :30)
    Distance people (800 pull every fourth length hard)

    WD with starts working starting position.
  7. Sarasota Y Sharks Masters 5:30 AM Workout -01/20/11

    by , January 19th, 2011 at 12:48 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 300 5:00 4:30
    3 X 100 1:40 1:30
    4 X 50 descend 1-4 :50 :45
    Twice through. Round 1 intervals left, 2 right.

    20 X 25 fast :30

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

    1 X 400 IM 7:00
    2 X 200 IM 3:30
    4 X 100 IM 1:45
    8 X 50-2 of each- 1:00


    1 X 400 free 5:40
    2 X 200 Free 2:50
    4 X 100 free 1:20
    8 X 50 free-descend in pairs- 1:00

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  8. Wednesday, 1/19/11

    by , January 19th, 2011 at 12:40 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm - up
    400 Mixer (mix up kicks, swims, drills, strokes)
    - 100 free-100 back-100 kick-100 pull
    8 x 50/55 - 25 free - 25 stroke (Alt. back and fly for stroke)
    - swam these around 42-43

    Main Set:
    1 x 300 Nonstop 30 sec rest
    - did free around 4:20
    Kick 3 x 100 IM/15sr
    No fins or board
    - did all kicks on back - went 2:00-1:55-1:53
    1 x 300 Nonstop 30 sec rest
    - did back around 4:45
    Kick 6 x 50/10sr Strong
    May use Fins and board
    - flutter w/board and snorkel, ave 55
    1 x 300 Nonstop 30sec rest
    - free around 4:30
    Kick 12 x 25/45 FAST
    Use fins - No board
    - rotated through dolphin on back, flutter on back, dolphin on side, flutter on side. times were around 15.

    Cool down:
    200 - 100 - 50 - 25 - 25
    - alternated free/back

    Total: 3000 yards
  9. Wednesday, Jan. 19, 2011 5:00am

    by , January 19th, 2011 at 12:01 PM (Fast Food Makes for Fast Swimming!)
    First thing...I hate being sick. This head/nose/throat thing is just plain annoying. It's just drained all my energy, and I'm hoping I can get rid of it soon, especially since I've got my big meet coming up on Sunday. Monday, I only swam about 1000 yards and it was just horrible, probably should have just stayed in bed. Tuesday, I didn't swim at all, just enjoyed the extra hour of sleep. This morning wasn't much better, but at least I got in the water. Didn't have anything to show for it though.

    200 Free, 200 Kick, 200 Pull, 200 IM Drill
    5 x 100 Free @ 1:30 <--1st one was a 1:10, and I was just exhausted afterwards, the rest was all downhill.
    6 x 50 Fly/Free @ 1:00
    4 x 2-turn 50s from middle w/ group
    2000 yards of

    I sure hope I can be good on Sunday, if not I may have to give up on the 500 fly at the end... the 50, 100, and 200 will be enough already.
  10. More of a Recovery Day...

    by , January 19th, 2011 at 11:30 AM (Year Three: The Road Back)
    I was debating doing the 1650 Postal swim today, but my shoulders and legs had other ideas. I knew from my warm-up that the postal swim would be best left for another day. So, I decided today would be more of a "recovery" swim. Of course, then other swimmers showed up - and pushed me right along. Don't get me wrong - I'm glad they were there; it just didn't end up being much of a recovery swim. Here's what we did:

    400 Warm-Up
    2 sets:
    2 x 200 Free on 3:30
    2 x 200 Kick on 3:30
    2 x 200 Free on 3:30
    2 x 200 Pull on 3:30
    400 Cool-Down
    Total Distance: 4000 scy

    Now, most days I don't swim 4000 yards. Most days, I am good with between 3400-3800 yards. So far, I've now got 4 days in a row of 4000 yards, including yesterday's monster 3825 hour swim + warm-up + cool-down. E-gads. We'll see what tomorrow holds. If I do the workout as written, it should be another 4000+ day. (3600 in the main set, plus 400 warm-up & cool-down - 4400 total). We'll see how that one goes. Friday, I may just concentrate on stroke - fly at least maybe with some back thrown in for fun. Whatever else can be said about this week... I will eventually reap the rewards for this monster week - just after I stop feeling weak.

    Thanks for reading my . Enjoy your day!
  11. Horrible contemplations!

    by , January 19th, 2011 at 08:15 AM (Workout Swimmer)
    Todays workout:
    500 warmup (100 free, 25 back/25 breast repeat)
    6 x 200 pull on 3:30 (yes I got 25 seconds rest! Rest is good)
    7 x 150 alt free & IM no free (w/mini-fins from here on out thanks to my elbows!)
    9 x 50 kick on 1:05
    8 x 100 free on 1:40 (yes, I got 10-15 seconds rest! So what!)
    200 EZ 50 breast/50 free

    Total: 4200 LCM

    Now for the contemplations: My elbows. It's only been 15 months since I hurt them, and they may even be getting worse, I can't tell. So after 2 cortisone shots to each, and lots of celebrex and icy hot, I think I am going to have to seriously consider taking time off. As in not swimming. Not even a little. Seriously, how hard can it be to stay out of the water for 3-4 weeks? I just dread how fat I'm going to become & how slow I will be when I get back in the water. David is totally behind me on this, and Jennifer is too, even though that means scrapping the Auburn meet. But there is always the meet in March that I could enter, if I am up to it. I think I am going to restrict myself to kicking (obviously w/out a board), and riding my bike. Plus, now is definitely a good time to go on a serious diet, as I won't need all the calories to support me. I'll have to diet anyways or I'll balloon up! Anyways, I'm just considering it, I could change my mind tomorrow. Just sayin'. My elbows could probably use the rest.

    Updated January 19th, 2011 at 12:52 PM by Celestial

  12. Still congested but a little more pep

    by , January 19th, 2011 at 07:25 AM (Mixing it up this year)
    Felt a little better than yesterday overall, back was still bothering me as usual. Need to get my workout in or I just don't loosen up.

    10x100@1:45 Free first 2 very painful but then I loosened up nicely
    600 kick w/fins streamline on back alternate by 100 Fly/Back
    400 Free kick w/fins moderate pace
    5x100@1:30 w/paddles & bouy as 50free/50back held 1:26's
    300 Back drill no equipment as 100 6kicks per stroke, 100 rt/lt arm, 100 kick
    200 Free w/snorkle EASY this was tough with the congestion will avoid snorkle until healthy again

    Total 3000 yards
  13. The Joy of 500s

    Tonight I swam the following with the Panama City Beach masters (except for the 1st 3 things, which I did on my own since I got to the pool early):

    1000 scy warmup

    6 x 150 (100 FR w/ strong 6-beat kick + 50 BK easy) @ :45 rest

    300 easy + play

    12 x 25 FR @ :25, done as 4 x (3 desc.)

    5 x 100 @ 1:30 holding 1:20s [1:16, 1:15, 1:18, 1:16, 1:15]
    1:00 rest
    500 FR [6:21]

    5 x 100 FR @ 1:25 holding 1:15s [15, 15, 13, 15, 14]
    1:00 rest
    500 FR [6:17]

    200 easy

    5 x 100 FR @ 1:20 holding 1:15s [15, 15, 14, 15, 18]
    1:00 rest
    500 FR [6:21]
    [This was supposed to be the fastest 500, but a 6:21 was all I had left. I did manage to work the walls on the last 200 and kick on the last 100 of the 500 per instructions, but felt like I was really falling apart on this one. I would have guessed my time to be more like 6:30, so I was actually pleased with this.]

    400 warmdown

    One of the ways that I get really spoiled down here is that the masters practices often have very few participantsótonight there were just 3 of us. That means that the coach gets times and splits for every single thing Iím swimming and sets goal times for each of us for each part of the workout. Thatís actually really great and makes me work harder than I might otherwise, but it can be a little daunting as well. Tonight, for instance, I was feeling pretty fatigued going into the workout. If I had been swimming something similar with one of my NYC teams, it would have been tempting to just drift to the back of the lane and be invisible and lazy. (In fact, thatís far too often my approach to distance free sets.) However, that was not an option tonight, and I ended up surprising myself with how fast I swam. But goodness am I tired now!
  14. Tuesday, 11/18/11

    by , January 18th, 2011 at 06:47 PM (A comfort swimmer's guide to easy swimming)
    SCY with Carrie

    Warm up (800)
    400 Free or Back
    - 200 of each stroke
    3 x 100/1:40 Build each
    - free - around 1:20-22
    4 x 25/25 Strong
    - did all free

    Main Set (900)
    18 x 50 Choice of Stroke
    9/1:00, 9/50
    Repeat: 3 easy - 1 fast, 2 easy - 1 fast, 1 easy - 1 fast
    - did all free on the easy ones averaged 45,
    - on the fast ones: did fly (40, 42) then back (40, 41) then free (35, 37)

    Kicks: Flutter or Dolphin/No Fins (600)
    1 x 100/2:00 Negative split (NS)
    - on back - 1:52
    2 x 50/1:10 Strong
    - flutter w/board - 55 on each
    1 x 100/2:00 NS
    - on back - 1:55
    2 x 50/1:15 Stronger
    - flutter w/board - 53 on each
    1 x 100/2:00 NS
    - on back - 1:55
    4 x 25/45 sprint
    - flutter w/board - 20-23 on these

    Fly: (300)
    8 x 25/40 strong
    ave 19-20; am taking 8-10 sdk & 7-8 spl
    1 x 100 Back easy

    Cool down
    200 easy pull, free and back

    Total: 2800 yards
  15. Monday, 1/17/11

    by , January 18th, 2011 at 06:38 PM (A comfort swimmer's guide to easy swimming)
    I've been sick since early Friday morning and haven't done a thing. Finally today after work I made it to the pool for a short swim. It went well but I'm still a bit weak from whatever I had. Really felt thrashed after I finished and got home.

    SCY, Solo

    Warm - up (750)
    200 Swim free
    200 Kick rev IM order
    2 x 100/1:50 smooth build
    - 1 free - 1:20, 1 back - 1:30
    6 x 25/35 some what strong swim
    - fly, 2 back, 2 free

    Set #1: Free, or Stroke (1000)
    1 x 200/3:20 smooth build
    - free - 2:45
    2 x 150/2:30 desc to somewhat strong
    - #1 back - 2:15, #2 free - 2:06
    3 x 100/1:40 desc to somewhat strong
    - #1 & 3 back - 1:30, #2 free - 1:20
    4 x 50/1:00 desc to somewhat strong
    - #1 & 3 back - 41-42, #2 & 4 free - 37-38

    Set #2 (600)
    8 x 75/10sr
    25 Scull - 25 Fists - 25 Swim
    Alt. 75 Free - 75 back

    Warm down
    200 easy fly-back-free

    Total: 2550 yards
  16. Speed Play, Tuesday, Jan. 18

    by , January 18th, 2011 at 05:47 PM (The FAF AFAP Digest)

    Warm up:

    600 various

    Speed/Hypoxic Play:

    4 x 5 squat jumps off bottom of pool:
    -- Start at wall, dolphin kick down to bottom, place feet on bottom and squat jump up in streamline position, dolphin kicking as high as you can go, repeat.
    -- I was doing this at a 12 foot depth. Seemed pretty hard to me, as I was breathing hard after 5 (or even before)
    -- for flog purposes, I will count this as 200 yards

    50 EZ

    5 x 50, done as:
    Push off wall w/kickboard, dolphin kicking down to bottom of pool. Go about 12.5 yards, then strong vertical jump off the bottom dolphin kicking the whole way, and then sprint flutter kick to the wall. Cruise the second 25.

    125 EZ

    5 x 50, done as:
    backstroke start + power kick to 15 (15 kicks) + cruise the rest DAB.

    75 EZ

    5 x 50, done as:
    flutter kick UW for 15 seconds a few feet from wall, then go right into a flip turn and 10 strong dolphin kicks, cruise the rest of the 50

    100 EZ

    5 x (VK + 50 w/fins) @ 2:00
    30 seconds strong vertical dolphin kicking with fins + right into 25 UW shooter + 25 easy backstroke kick

    100 EZ

    12 x 25, done as:
    #1-4 = 15 burst underwater free recovery + cruise @ 1:00
    #5-8 = long breaststroke pullouts @ :45
    #9-12 = 15 burst fast breast pull + cruise @ 1:00

    100 EZ

    1 x 50 UW shooter w/fins AFAP (went high 23 or so)

    100 EZ

    Total: 2900 + VK + SJs

    10 minutes hottub



    Tried a fun speed play workout today with a strong emphasis on hypoxic work and kicking. I must say, I'm fairly knackered after that effort. Not really a recovery day, therefore, but for the absence of drylands and a nice lie in.


    Saw a blurb about a book (written by scientist Gary Taubes) that looks somewhat interesting: Why We Get Fat

    Among other things, the author contends that:

    1. We can eat all the protein and fat we like, no reason to curtail, just no carbs (bread, sugar, pasta and fruit).
    2. Fruit is fattening b/c it is fructose containing.
    3. Little evidence supports the belief that "the number of calories we expend exercising has any effect on how fat we are." (This is certainly true for me)

    And here's a review of the book that JimRude sent me:

    It appears that Dr. Taubes, after publishing a more scientific book -- Good Calories/Bad Calories -- is perhaps trying to dumb down the science for the masses. I've still never liked the "calories in calories out" theory.


    For follower's of Jimslie's blog, I am sad to report that our hero suffered a detached retina recently. The treatment appears, thankfully, to be successful, but he is banned from the computer and pool temporarily. Though he apparently has been impressively stoic throughout the ordeal, I know he would appreciate any coddling and good wishes sent his way.

    Updated January 18th, 2011 at 10:01 PM by The Fortress

    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout -01/19/11

    by , January 18th, 2011 at 01:26 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 50
    1 X 100
    1 X 150
    1 X 200
    1 X 50
    1 X 100
    1 X 150
    1 X 50
    1 X 100
    1 X 50
    Twice through, 2000 yards.
    1:40 base on round 1, 1:30 base on round 2.

    1 X 200 kick 4:15
    2 X 100 kick 2:00
    8 X 25 sprint kick :45
    1 X 100 easy swim

    2 X 50 moderate 1:00
    4 X 25 fast :40
    Four times through. Choice.

    1 X 50 easy 1:30
    2 X 100 @ 100% 4:00
    1 X 50 easy -

    2 X 600 pull 8:30
    Descend each 600 by 200's

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  18. Nasty Dreary Day

    by , January 18th, 2011 at 01:19 PM (Workout Swimmer)
    Monday, January 17, 2010

    I don't know how I can go from a great workout to a crummy one in less than 24 hours, but I did manage. Almost didn't make it to the pool this morning because it was drizzling and sprinkling, and the thought of walking through freezing rain in a Speedo was less than exciting, but I made myself do it. LCM again, but fewer than usual people there. It's totally amazing how slow I am at meters - if I could train LCM every time I swim, I might actually get used to it in a couple of weeks!!
    600 warmup
    5 x 100 pull on 1:40 (no paddles)
    4 x 50 kick on 1:00
    3 x 300 speedplay stuff
    2 x 200 breast/free by 50's
    5 x 100 pull on 1:40 (no paddles)
    4 x 50 kick (fly, on back) on 1:00
    300 cooldown (ran out of time & couldn't finish the set)
    TOTAL: 3300 LCM
    Swim Workouts
  19. Check Off the One Hour Swim - YAY!

    by , January 18th, 2011 at 12:19 PM (Year Three: The Road Back)
    Quote for Today's Swim: "One may go a long way after one is tired." ~ French Proverb

    Woo-hoo! It's done - at least for me. Last year during the one hour swim, I went 3625. Quite happy with it last year. This year, my goal was to go 3800 yards. My actual yardage? 3825! Woo-hoo!

    By the end of the hour, I was really hurting... my right calf was threatening to cramp up on me, as was my left instep. To prevent the foot cramp (which I felt with each flip-turn), I started skipping flip turns and just pushing off the wall. It seemed to help - and I was dog-tired too, so didn't have to take as big of a breath before the turn.

    All in all, I am terribly pleased with my swim this morning. Gained a heap of yardage swam in one short year and didn't quit when I wanted to. Just kept pushing and pushing through.

    Depending on how I feel tomorrow, I might tackle the 1650 Postal - but that will depend on my shoulders. Might turn tomorrow's swim into more of a recovery focus. Now that the hour is done, it's time to turn back to more of a stroke/speed focus again. After all, the first meet of 2011 is only 11 short days away....
  20. Congested and blah

    by , January 18th, 2011 at 07:24 AM (Mixing it up this year)
    Just not really motivated. I am congested and just feeling kind of lazy.

    5x200@3:30 Free
    10x100@1:40 Free kick w/fins first 3 were 1:29's then started holding 1:27's
    10x100@1:30 Free w/paddles & bouy holding 1:24's
    500 Free alternate by 100 pull/swim over kick

    Total 3500 yards