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  1. Mon Mar 22nd 2010

    by , March 22nd, 2010 at 12:29 PM (Ande's Swimming Blog)
    Mon Mar 22nd 2010

    Took it easy today since, I have a meet this Fri in Orlando
    I'm in Orlando FL Tue Mar 23rd - Sun Mar 28, Entered 2010 Dixie Zone Championships
    Fri: 1,650
    Sat: 200 IM, 50 bk, 100 IM
    Sun: 400 IM, 100 bk, 200 bk

    Anyone got any advice on how to swim a 1,650?
    mine to myself is:
    1) come to your senses and skip it or
    2) you're swimming 33 50's
    start off easy,
    be consistent,
    hold around the same 50 splits the whole way, stay relaxed
    pace it well,
    fast turns, hard pushoffs & long glides,
    breathe every 2
    finish strong
    request a 500 & 1000 split
    Ask someone to count for me

    MENS NCAA's begin on THU


    Swim Center
    scy, main pool, Blocks
    Whitney coached
    6:30 to 8:00
    swam with Mike & Nate
    beside Tyler, Marcio, Todd, Erin, Brad, & Paul
    dove in around 6:40
    wore B70 legs

    warm up:
    500 easy


    assigned: 3 rounds of (3 x 300 on 4:00, followed by 100 easy k)


    Round 1: 3 x (100 fr 50 fr 100 fr 50 skip) 100 easy

    Round 2: 3 x (200 fr, 50 skip, 50 fr) 100 easy went , 2:04 on #1, 2:05 on #3

    Round 3: 3 x (3 x 50 fr, 50 skip) 100 easy

    assigned: 10 x 75
    DID: 10 x 25
    odds BR
    evens SDK

    8 x 25

    2010 MEETS:

    Fri Mar 26th - Sun Mar 28
    2010 Dixie Zone Championships
    Orlando, Fl

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

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

    Updated March 22nd, 2010 at 12:46 PM by ande

    Swim Workouts
  2. Monday, 3/22/10

    by , March 22nd, 2010 at 12:24 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    200 free swim
    200 IM drill
    200 kick on back, 6-8 sdk off walls
    200 pull free breathe 3/5 by 50:
    (kept spl at 14)

    3x around:
    kick 4 x 25 w/board on :45 FAST
    (breast: ave 30, back: ave 22, free: ave 20)
    50 fist drill easy easy on 1:30
    swim 3 x 50 on 1:20: #1 @85%, #2 @90%, #3 all out
    (breast: 50-48-48)
    (back: 42-37-34)
    (free 37-34-32)
    50 easy choice on 1:30
    pull 4 x 75 free on 1:20: breathe 3, and keep the stroke count consistent at about 80% effort
    (swam all of these around 1:00 with 14 (15 a few times) spl)
    1 min. rest

    ran out of time and only did 2 of the 75's in the 3rd round

    100 easy and got out

    Total: 2700 yards
  3. Getting ready to sprint

    by , March 22nd, 2010 at 09:50 AM (Mixing it up this year)
    I have a sprint meet coming up this weekend and I need to get some good times.

    10x100@1:45 Free easy with a 4 beat kick instead of dragging my legs as usual
    5x100@1:45 Free kick w/fins alt rt side/lt side narrow kick
    500 Free kick w/fins as 100 easy/100 fast
    10x50 from block as 20 yard sprints then easy free as 2 free/1 fly
    3x200@3:00 Free w/paddles & bouy easy
    200 as sprint in and out of turns
    200 Easy Free

    total 3500 yards
  4. The Crossing

    What a day!
    We slept with the patio door open last night and the sound of the crashing waves made me a bit nervous. There had been swimming restrictions at the beach and a small craft advisory... the forecast wasn't promising.

    I woke at 6 AM and looked out to the beach. The surf wasn't as big as it sounded, and the water looked inviting.

    We ordered a cab and met up with our boat and pilot; Daryl from Sea escape boat rentals right at 7:30. Daryl has escorted several relay teams for the Maui channel race in the past and was quite familiar with the course.

    We encountered at least seven groups of humpback whales on the way to Lanaii, usually two or three at a time...... mom; baby; au pair? We stopped often to watch them frolic and breach.

    The wind hit hard mid channel and it got quite bumpy for the second half of our ride to Lanaii. When we were about 50 yards from shore, Daryl pointed us to the safest path through the reef to the beach. The water was murky and it was hard to see the reef only a foot or so below my hand. The approach to the beach had a muddy bottom.

    We stood on the beach at the ready for our start.... the whistle blows.... Willie and I stand there and watch a humpback breach behind the boat, then swim out to catch up to Terry. It takes about 5 minutes to get out of the murky water and into the clear blue... deep blue... solid blue... the kind of blue that draws you in. This would be our visual universe for nearly the next 5 hours interrupted neither by flora nor fauna.

    We settled early on into a comfortable formation; Willie on the right of the boat, Terry in the middle and me on his right. There was no discussion beforehand regarding our positions, but this felt good. I fell into a pattern of breathing every 4 strokes on my left. Usually, I breathe more frequently, but my neck was pretty stiff... this felt good. The swells were large, but we held our relative positions and made steady progress. Our feed plan was: every 45 minutes we would feed together. I will feed at 20 minute intervals for solo and longer swims, but with the three of us all needing to stick together, this seemed like a decent compromise. My feed was: 10 oz. Lemon/Ginger Tea (to keep my stomach) mixed with 1 scoop First Endurance EFS (grape flavored, 96 calories), and 2 oz. water. The resulting concoction tasted like a purple Flintstone vitimin.... not bad. I was able to chug my mix faster than T and W and had to wait a few moments until we were able to start up, in formation, again.

    I noticed the whole boat crew wander off to the far side a few times and knew that were probably watching whales again... I hoped we would see some during our swim, but that never happened.

    Two thirds of the way back, the wind died down and so did the bumps. Maui was providing shelter from the head wind... it was nice being able to feel smooth in the flatter water. We finished near Blackrock on Maui 4 hours and 55 minutes from our start. On the way back to Lahina harbor, we came upon a huge school of spinner dolphins, jumping, spinning, somersaulting all around the boat... this place is magical... if only the water was 10 degrees colder, I'd call it heaven.

    After a shower, lunch, and a nap, we walked to the beach to watch the sunset.... more whales breaching a couple of hundred yards off shore.... unbelievable!

    Huge thanks to our support crew, Clare, Alice, Fiona, and Yevette.

    I will certainly be adding Hawaii to my migration route.
  5. Fabulous Fifty!

    Woot! As of today's workout, I have officially logged in 50 miles for 2010!
    Swim Workouts
  6. Weekend workouts

    by , March 21st, 2010 at 08:07 PM (Elise's Fitness Fun)
    Got back from Atlanta on Friday and took the afternoon off to enjoy the nice spring weather. Took the puppy out for a walk in the cotton field and was followed the whole way by two of our cats. Pretty funny to watch the puppy try to herd the cats.

    Saturday, did a 2,000 yard swim. Did a good bit of the workout with fins. One of the sets with fins that I really enjoyed is as follows:

    4 x (75 free build to sprint, 10 seconds rest, 25 stroke)

    The fly is still lagging, but perhaps, as Fort commented, it will improve as my weight lifting progresses.

    In the afternoon, did one mile of a walk/run and then did one mile at a fast pace. The mile was in 7:24. Looks like I've definitely got a long way to go on getting the running up to speed.

    Today did the following workout in the weight room:

    Squats: bar x 20

    Bench press: 70 x 10, 85 x 8, 95 x 6

    Lat pulldowns: 100 x 10, 120 x 8, 140 x 6

    Military press: 40 x 10, 45 x 8, 50 x 6

    Hammer curls: 10 x 12

    Leg press: 150 x 10, 170 x 8, 200 x 6

    Bicycles: 1 set of 100

    Good morning darlings: 1 set of 50

    Torso twists: 1 set of 20

    Toe raises: 3 sets of 10

    1 minute timed jump rope - did with rope having weighted handles (2 pounds each) - 140 jumps

    Updated March 21st, 2010 at 08:55 PM by elise526

  7. Meet report

    Today I swam a meet at C.W. Post campus of Long Island University. I’d never swum in this pool before, and I was happy to find such it such a pretty and comfortable facility. The meet was fairly small, very well run, and over very quickly.

    I’d been feeling a bit under the weather, and had only swum once since Wednesday, and then just 1000 easy. This morning I woke up feeling good, though, so decided to go out to the meet after all. I didn’t feel very sharp, and none of my times were great, but I got in some decent practice racing. Here’s what I swam and how I did:

    100 IM: 1:09.54 (32.19, 37.35)
    Good dive, rhythm on FL felt good, backstroke felt a bit forced, world’s slowest BK/BR transition turn (have to practice this turn on my off arm!), feet slipping a bit on BR kick, brought it home strong. This time is a little over a second faster than I swam my 1IM in January, and is an age-group PR. It was far from a perfect race though. To go faster I need to practice my transitions at race speed more.

    50 FR: 28.11
    I was still fatigued from the IM when I swam this, and didn’t get into good sprinting mode until my 2nd 25. My start angle was a little odd too. I felt like my kick was strong though. This time is off the 27.25 I swam 2 weeks ago. I think I need to stop signing up for 50 FRs at spots in meets where I know I won’t have much rest before them—I always think I should be able to swim a decent 50 even if I’m still dripping from a previous race, but the evidence indicates not.

    50 BR: 35.52
    This was a decent swim. My technique felt smooth, and I kept my head looking down (my main key going into the race). I think this is also an age-group best time.

    100 BR: 1:19.74 (38.18, 41.56)
    The first 50 of this race felt sluggish, but things felt better as I went along. The time is a couple of seconds off my age-group best time.

    My next meet will be April 11 in Queens—I’ll be swimming 200 IM, 100 BK, 100 IM, and 50 BR.
  8. Sun Mar 21st 2010

    by , March 21st, 2010 at 06:58 PM (Ande's Swimming Blog)
    Sun Mar 21st 2010

    I'll be in Orlando FL
    Tue Mar 23rd - Sun Mar 28
    I sent in my entry for the
    the 2010 Dixie Zone Championships

    lifted weights after swimming


    Swim Center
    scy, main pool, Blocks
    Mary coached
    Noon to 1:15
    swam with Ritchie, Pat Evoe, Max, and Larry
    Beside Chris, Neil, and James Fike
    dove in on time
    wore B70 FULL

    warm up:
    did half of warm up
    went around 500


    assigned 8 x 100 on 1:20
    did 8 x ( 25 easy, 50 rest, 25 SDK from a dive fast)

    assigned 400
    did 4 x 50

    assigned 6 x 100 desc 1 - 3
    did 2 x (50 swim 50 skip) 100 easy speed

    assigned 400
    did 4 x 50

    4 x 100 on 1:08
    held 1:01's

    assigned 400

    25 SDK roll start
    max timed went 9.9

    2010 MEETS:

    Fri Mar 26th - Sun Mar 28
    2010 Dixie Zone Championships
    Orlando, Fl

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

    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events
  9. Allegory for Eternal Swimming

    by , March 21st, 2010 at 02:40 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    I realize that many of us here in the greater USMS swimming community enjoy swimming, swimming practices, open water swimming, swimming meets, swimming suits, swimming discussions, paraphernalia connected to the sport of swimming, and so forth, at least to a certain extent.

    I moreover sense that it could be construed as blasphemy to hint that lives spent in endless fixated pursuit of swimming-related activities might be, well, a tad unbalanced.

    We swimmers, like every other band of fervent human primates, can become very defensive about our passions.

    Thus, it is undoubtedly more politic to approach this subject indirectly.

    My twin brother John has just made a brilliant movie about obsessive swimming's dark side, a movie I believe could provoke even diehard evangelists for our sport to reexamine their notions.

    Because John did not want to offend swimmers by confronting them directly about their pathology, he has made a film allegory. He purposely chose a much, much less controversial subject--religious views of the after life--to stand in as a proxy for the pursuit of eternity in pools of water.

    But make no mistake.

    This is one of the most brilliant movies/savage indictments about life spent in perpetual pursuit of swimming that you will ever see.

    Normally, I do not rate movies for my vlog audience before they have a chance to view the film themselves. But this time I must make an exception.

    Five stars!
    Big ones, too. Not red dwarfs!

    This preview rating will not, I am confident, bias your own love of this film, if for no other reason than the fact that five stars are not nearly enough.

    Brief digression: As I was writing the above, a message from SKYPE just popped up on my screen, demanding an immediate shift if my attention:

    You don't have to change your life around just to get time to meet someone. There are over 7 million members on sexywebdating's online community. Hell in my state alone there are close to 200 THOUSAND active members meeting their perfect match 24 hours 7 days a week inside this tight knit match making heaven.

    There are hundreds of lonely women in your local area that want to be satisfied now. Don't let the chance pass you bye like a wink of the eye.

    Meet that special someone today. It costs you nothing to check it out. All you have to do is press this web link and you'll be chatting with someone in no time.



    Why must the world's succubi constantly be searching for new ways to extract freeze-dried seed from my dessicated loins?

    Do not they know you cannot successfully tap a dry well?

    Begone, harpies! Begone! Do not tempt the righteous man!

    'The path of the righteous man is beset on all sides with the iniquities of the selfish and the tyranny of evil (wo)men. Blessed is he who in the name of charity and good will shepherds the weak through the valley of darkness, for he is truly his brother's keeper and the finder of lost children. And I will strike down upon those with great vengeance and with furious anger those who attempt to poison and destroy my brothers. And you will know that my name is the Lord when I lay my vengeance upon thee.'

    Thus spaketh Ezekiel, more or less

    As much hated as Tiger Woods, John Edwards, most Republican "family values" politicians, and their ilk have been, their abilities to suction more than their fair share of voracious harridans from polite society is perhaps a service that we newly minted righteous men shall all miss-- missed by us even more so than by the now unslated slatterns whose needs are being stymied by sex addiction clinics nationwide!
    **** your ear to the wind and you can hear their girlish keening! It as if Holy Water has been poured upon their Disease!

    From every nook and cranny the succubi loiter and lurk

    But enough about this. I have, you will be glad to know, just blocked my new Skype "friend"--sexy_dating--from all further attempts to contact me, and can now return to the righteous job at hand--saving my friends from swimming obsession's imbalances of the wetted soul:


    [ame=""]YouTube- Why Heaven Can Wait: The Problem with Eternal Life[/ame]
  10. Opening

    Well, here it is closing down on the end of March, 2010 and I still have yet to really make any dent in the water this year.

    Yes, it is true that I am recovering from a training related surgery which sidelined me beginning January 23, 2010. The surgery was performed on March 2, 2010, so I am just 19 days from that point.

    I plan to begin very light activities beginning the first week of April, but it might be some time before I really get going again with my swimming.

    The good news is that I did select my first "C" event of 2010, which is the Redondo Beach Sprint Triathlon on June 13th, 2010. This will give me a target on the calendar to shoot for.

    My goal for the year as "Go The Distance" is concerned is 200 miles, which I still think I can hit.

    I'll keep you posted.
  11. Mixed SCM Meet, March 20

    by , March 21st, 2010 at 12:25 PM (The FAF AFAP Digest)
    I had a great night's sleep and felt the best I have in a long time in the morning. Felt good in warm up and won the battle of the new non tech suit (almost gave up, but prevailed after 25 minutes or so). It was fairly comical -- there were signs posted everywhere saying "Remember, No Tech Suits!"

    Unfortunately, I had probably my worst pool experience breathing wise ever. After warm up, I was hacking up a storm and wheezing the whole meet. I moved outside mid way through the meet, and this seemed to help some. I was SO glad I was only doing 50s in light of this. I think because of this, though, I was not really tuned in mentally and had some execution issues.

    50 back, 32.5

    I was pretty happy with this time. It was a solid swim. I was fussing with my cap at the beginning of the race though and spaced out on the start. The starter was holding everyone a LONG time. I had a bad reaction and got off slowly, which is uncharacteristic. I then just mindlessly started counting kicks -- as if I was doing a shooter in practice. I got to 14 and thought, holy crap, took another kick and hurried to the surface. Wolfy said I was right on the 15 meter mark and had a good breakout. Mollie said definitely one less kick. My cap was also slowly coming off the second length, which felt weird. In sum, I thought it was a pretty good time considering I had been sick the last 2 weeks and was not wearing a tech suit.

    50 fly, 31.4:

    My stroke felt good. Too bad noting else worked! lol. I dove in and my right goggle lens leaked. I took too many dolphin kicks, was kicking at the surface and had an awful breakout. Speedo saw it in all its glory. Because of my goggles, I couldn't pick up the wall. I think this was perhaps the worst fly turn I've ever done; I kicked in two yards instead of taking another stroke. My teammate said I easily lost .5 on the turn. Had a good second length. If I had had even a mediocre breakout and turn, I think I would have been 30+. So the time isn't too bad considering.

    50 free, 29.2:

    I was feeling the effects of the breathing problems at this point. Had a lackluster swim, took 3-4 breaths instead of my customary 2, and felt like I was flailing and dying at the end. Barb said I looked "tired" on the 2nd length.

    200 Mixed Free Relay, 1:55:

    Swam with William, Barb and Speedo. I led off and completely missed my turn. Ouch! Speedo had a great leg on this relay.

    Saw a lot of great racing at the meet. The 100 IM was fun to watch. Chris needs to get a lesson on the Roddin turn from Mr. Roddin himself. Jeff just smoked everyone on that transition turn. He and Speedo had a great race in the 50 free as well. Speedo needs to realize that he's a sprinter not a distance geek despite all his short rest training!

    Funny meet tidbit. I was in the same heat for 50 back and 50 fly as my friend with the forum moniker Nuthin But 50s. After much trash talk, we did the exact same time in both events. lol

    Went to the Social afterward, which was much fun and gossip filled. I ate a lot of salad and fruit and looked longingly at the pasta.

    The only real downer of the meet was that I got home and found my B70 had been stolen. I remember showering with Barb and struggling out of it and putting it on top of my swim bag. Big mistake in retrospect. I then went off to dry my hair etc. Then there was a huge influx of swimmers and swim moms into the locker room. I packed up thinking I was throwing my towels etc on top of my suit. Got home, no suit. I haven't had a suit stolen before. Really a bummer as I only got to wear it once and was counting on using it for the LC season. I feel like I've spent enough money on suits for awhile. Not inclined to replace it right now.


    It was a fun meet -- as always! My only criticism is that the starter sucked. We were held a very long time on the blocks. I think I made a mistake by warming up in the diving well (which I love there) and not in the competition pool. I think I would have had better turns if I had done that.

    Summary: Not bad considering, and there's not much one can do about a goggle problem. I think my ability to improve in the sprints, at this point, is severely limited by my inability to do starts at practice. I may just have to start doing 25s diving from the side of the pool. Even if I went to Mason during the week, the pool with blocks is always closed during the 12-2 lap swim. Im going to beg Wolfy for a private coaching session if he can fit it in.

    I find myself wishing that, like Chris, I didn't have a meet until Nationals. After the last month, I'd like to just buckle down and train without interruption. I'm worried Zones will really interfere with this, and cause me to be wiped out the week after. So I'm unsure how to approach Zones and how many events to swim. I can't really skip the meet as my team is hosting! And it is a good opportunity to get block work/speed work. Not sure how to proceed ...

    I actually don't feel too sore today. My throat and chest are a bit ravaged from all the hacking. I'm hoping to go to hot yoga later for a "detox."

    Oh, and just for Geek. I have found my version of the "flaxative." Flax seeds don't phase me, but liquid magnesium does. But at least I avoided the dread calf cramps this meet.

    Updated March 21st, 2010 at 04:16 PM by The Fortress

    Masters Swim Meets / Events
  12. Maui channel tomorrow

    We wrapped up our open water camp in Kona this morning with an Ironman swim (2.4 miles). Things were a bit choppy and that made it hard to find the turn buoy. The water was a bit cloudy as well; a stark contrast to the crystal clear conditions we had all week.

    The camp was quite a success.... swam 2-3 times a day and had a few memorable wildlife sightings. Lots of turtles, spinner dolphins, the largest school of trigger fish i've ever seen, a monk seal, and a shark that I couldn't identify from a distance.

    A large group of us went on a manta ray night snorkel..... amazing. These giants (the small ones had 10' wing spans) were swimming within inches of us before gracefully turning 180 degrees only to somersault back around repeatedly. Mouths agape they were gobbling up the plankton that our lights were attracting.

    We flew into Maui late this afternoon and from the airport, we could see whales breaching in the channel. Word is they have been putting on quite a show all day. My friends Nick and Sakura did this swim a couple of weeks ago and said they heard the whales singing the whole way.

    The forecast is for strong winds and small craft advisory. (10'+ swells). Our boat is a small 20 footer. THe hotel has signs posted everywhere "no swimming dangerous surf". We can hear the waves crashing from our room.... entry and exit might be interesting. We have to make sure that the women on the boat have plenty of ginger and dramamine!

    I did a lot of swimming with Willie and Terry this week and I don't think we will have a problem staying together out there. I think it might be possible to go stroke for stroke for most of it. We had a great view of the triangle of water that separates the islands of Maui, Molokai, and Lanai'i....... definitely started thinking about the next possibilities!

    I'll let you know how it goes......
  13. Saturday, 3/20/10

    by , March 21st, 2010 at 12:33 AM (A comfort swimmer's guide to easy swimming)
    SCY with Carrie

    200 swim free
    200 kick choice
    200 pull back
    200 IM drill

    swim 6 x 50 free build on 1:00: get going at about 85% on the last 5 yards
    (did these all at 35-36 and 15-16 spl)

    swim 50 free FAST off blocks
    (went 28 low)
    swim down 200 easy

    swim 3x50 build on 1:30 back (like the 6 above)
    (went 42-39-36)
    swim 50 easy

    swim 50 back FAST off blocks
    (went 33 high)
    swim down 200 easy

    swim 3 x 50 build on 1:30 choice (like the 6 above)
    (did free like above)
    swim 50 easy

    swim 50 fly FAST off blocks
    (went 33 low)
    200 easy choice

    pull 3 x 300 on 6:00: breathe 3/5 by 50 on #1; on #2 breathe 5 on even lengths; on #3 breathe whatever
    hold the same stroke count throughout as the breathing pattern changes

    (On #1 & 2, affter about 150 I could no longer hold the breathing at 5. Swam these 2 at 14-15 spl, #3 at 14 spl breathing 2 breaths/3strokes/2 breaths. times on all around 4:15)

    kick 4 x 25 on :30 no fins.
    (went 20-20-23-25)

    swim down 100 free and back

    Total: 3350 yards
  14. Easy Saturday with the kids

    by , March 20th, 2010 at 05:12 PM (Mixing it up this year)
    Got in a little bit before and alittle after for a real workout.

    1000 as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins
    12x25 breast drills
    12x25 free drills
    video taping
    5x100@1:30 w/paddles & bouy as 50free/50back held 1:25 or better

    total 2600 yards
  15. Sat Mar 20th 2010

    by , March 20th, 2010 at 02:28 PM (Ande's Swimming Blog)
    Sat Mar 20th 2010

    I'll be in Orlando FL
    Tue Mar 23rd - Sun Mar 28
    I sent in my entry for the
    the 2010 Dixie Zone Championships on Wed March 17th
    Any suggestions for where to train on Wed & Thu? I'm thinking body surfing at typhoon lagoon


    Swim Center
    scy, main pool, Blocks
    Whitney coached
    7:30 - 9:00
    swam with Marcio, Todd, Tyler, Nate, Larry, jon , Michael Lovato & Pat Evoe
    dove in at 7:35ish
    wore B70 FULL

    warm up:
    800 warm up


    1000 2 person train
    partnered with nate
    swim 500 pulling your partner, one swims one kicks then switch

    3 x 200 fr on 2:15 right into
    3 x 100 fr on 1:05 right into
    3 x 50 fr on :34

    assigned 1000 catch up swim holding a kick board sideways
    did it but skipped 50's

    assigned 9 x 100 on 1:1:30
    did 9 x (25 k easy rest 50 25 fl fast)

    50 easy

    2010 MEETS:

    Fri Mar 26th - Sun Mar 28
    2010 Dixie Zone Championships
    Orlando, Fl

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

    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events
    Swim Workouts
  16. 3/19/10

    by , March 19th, 2010 at 09:26 PM (The Labours of SwimStud)
    200 Swim
    200 Kick
    200 Pull
    4 x 100 Snorkel Swim 1:45 desc 1-3 ez4

    10 x 50 2:00 Fast
    5 x 50 EZ
    10 x 25 Fly fast 1:00
    4x 50 EZ
    5 through
    100 IM 2:00
    100 FR 2:00

    2 x 50 EZ
    10 x 50 fast kick :50 fins

    4 x 50 EZ
  17. Friday, March 9

    by , March 19th, 2010 at 05:15 PM (The FAF AFAP Digest)
    I just did a meet-ish warm up as well:


    400 swim
    200 kick
    200 fly drills

    Main Sets:

    4 x (4 x 25)
    #1 = easy speed fly
    #2 = EZ
    #3 = shooter on back
    #4 = EZ

    50 EZ

    3 x (25 AFAP + 75 EZ)

    Total: 1550


    Still feeling plagued by allergies, but whatevah. Mr. Fort, who is now home, said, "You better ratchet down your expectations." I laughed because I don't really have any for this meet. Which, in reality, is kind of a bummer because I have always enjoyed this meet and swum pretty well. I will still enjoy the meet! But I have no idea how my 50s will stack up timewise. And that is complicated by the suit change.

    Speaking of which, HOLY CRAP!!!!!! I opened the box with my B70 Nero TX in it, and it looks like it was made for my 9 year old. No jokes. I showed it to Mini, who laughed. It looks demonstrably smaller than her/our Speedo Elite suit. When I held them side by side, there seemed a few inches difference in length. (So perhaps Big Noodler is right and the suits stretch out ASAP and are no good after a couple meets?) I am going to bribe Mini to try it on for me the first time, at least that's my plan. It looks like it would take multiple tries for me ... The straps look stretchier than the Pro and, like the new Speedo, there are no seams.

    Edit: OK, Mini got the TX on in 5 minutes. I have no idea how she does that ... It seems to fit/look pretty much like the Speedo. It looks smaller in the chest area (good for me) and the legs are almost transparent, so I think the fabric is slightly different there than on the Speedo. Alright, my turn to try it now shortly. It will take longer b/c I have a bigger ass from all those squats. Lovely. I'm sure Julie's "2 words" will aptly describe the result.

    And yay! Glad the meet doesn't start till 3! Sleepin' in.

    Oh, I asked my doc about ExFuse7, which I noted yesterday some athletes were using as recovery tonics. He said:

    "Basically it is a good drink, but experts say it may not be any better then
    antioxidants in foods like blueberries and blackberries/ pinapple and other high
    antioxidants. Antioxidants by these industries are measured by Orick value
    (spelling? ) which works well in the petri dish but no one has shown this
    relationship to be true in the human cell or body. None of these products are
    100% organic or standardized fully."

    Updated March 19th, 2010 at 06:42 PM by The Fortress

    Swim Workouts
  18. FAST Fri Mar 19th 2010 DOUBLE

    by , March 19th, 2010 at 04:57 PM (Ande's Swimming Blog)
    Fri Mar 19th 2010 DOUBLE

    decided to double

    I'll be in Orlando FL
    Tue Mar 23rd - Sun Mar 28
    I sent in my entry for the
    the 2010 Dixie Zone Championships on Wed March 17th


    Swim Center
    scy, main pool, Blocks
    TYLER coached
    noon - 1:15
    swam with jon & James Fike,
    beside Larry & Pat Evoe
    dove in at 12:05is
    wore B70 FULL

    warm up:
    assigned 5 4 3 2 1
    did: 10 x 100 on 1:20 easy
    4 x 50 on 50


    Main Set
    1) 100 CHOICE 60% ON 2:15
    2) 100 CHOICE 70% ON 2:15
    3) 100 CHOICE 80% ON 2:15
    4) 100 CHOICE 90% ON 2:15
    5) 100 CHOICE 100% FROM BLOCKS
    6) 100 EASY
    DID: easy to mod 50's on 1 - 4
    100 fast on 5
    100 easy

    ROUND 1
    went 51.5

    ROUND 2 KICK br no board, no pull outs
    WENT 1:10

    WENT 49.8 ON LAST ONE OUT IN 24.2 25.6
    missed my first turn

    50 easy

    2010 MEETS:

    Fri Mar 26th - Sun Mar 28
    2010 Dixie Zone Championships
    Orlando, Fl

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

    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 Workout -03/22/10

    by , March 19th, 2010 at 04:26 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    2 X 250 4:00
    5 X 100 1:30
    10 X 50 :50

    1 X 200 kick 4:30
    6 X 50 kick 1:00

    300 IM 5:15
    4 X 50 fly 1:15
    200 IM 3:30
    4 X 50 back 1:15
    1 X 100 IM 1:45
    4 X 50 breast 1:15

    1 X 50 build 1:00
    1 X 75 fast 1:30
    1 X 50 easy 1:00

    6 X 25 :45
    Build to race finish

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  20. Friday, 3/19/10

    by , March 19th, 2010 at 02:20 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    400 reverse IM alt. kick/swim by 25
    200 kick on back
    pull 300 alt. 50 free/50 back
    100 swim free

    kick w/fins 8 x 75 on 1:20: middle 25 faster
    100 smooth choice

    pull 8 x 50 on 1:00: odds free, evens back
    keep these nice and smooth
    (held 14 spl (40±) on free, 15-16 spl on back (45±)
    100 smooth choice

    swim 8 x 25 on 45: 2 of each, IM order; 2nd of each faster than the first
    (went 17-16 on fly, 18-17 on back, 25 on breast, 16-15 on free)

    kick 300 choice, no fins: every 4th 25 faster
    (did 100 free w/board, 100 flutter on back, and 100 dolphin on back)

    100 easy free swim down
    Total: 2800 yards

    Updated March 19th, 2010 at 05:52 PM by poolraat