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  1. 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
  2. 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
  3. 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....
  4. 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
  5. A three-swimsuit day!

    Today’s swim activities actually required three suits—possibly a record for a day not spent at a swim meet!

    In the morning I swam in the gulf with my visiting swim buddy Hannah. The water had warmed up a couple of degrees to 52, but it was a raw and windy morning, with air temps in the mid-40s. I think I would have gladly traded a couple of degrees in water temp for sunshine! Still, it was a gorgeous swim—the water was pretty flat and very clear. We swam out a bit further from shore today, but never got to anyplace where the sandy bottom was not clearly visible. We swam the mile to-the-flag-and-back course again.

    My Florida pool officially reopened today after being closed for the last week due to heater difficulties. We had time for a quick workout before heading to the airport to see Hannah off. Here’s what we did:

    800 scy warmup

    8 x 75 @ 1:10: 1-4 k/d/s IM order, 5-8 FR/ST/FR IM order

    Speed pacman set
    7 x 100 FR @ 2:00, done as
    75 easy / 25 fast
    50 easy / 50 fast
    25 easy / 75 fast
    100 fast
    75 fast / 25 easy
    50 fast / 50 easy
    25 fast / 75 easy

    3 x 100 IM @ 1:50 ascending

    200 warmdown

    Then late this afternoon I went to the Panama City Beach Masters workout. I told Coach Chuck it was my 3rd swim of the day and that I was not up for much sprinting, so we settled on doing some more breaststroke technique work for me, which was great. Some speed work did drift into the workout towards the end, as I expected it might. Here’s what I did:

    800 scy warmup

    8 x 50 kick (25 easy / 25 build) @ 1:00, odds FR, evens CH

    8 x 75 (25 scull on stomach w/ arms extended, 25 scull on stomach with arms bent and at shoulder level, 25 breaststroke) @ 1:55

    8 x 50 (25 breastroke kick one back, 25 breaststroke on stomach w/ arms behind) @ 1:15

    4 x 100 BR pull w/ paddles @ 2:15ish [The interval was actually longer on these because I got pointers in between each one. I've never pulled BR w/ paddles before, and it felt incredibly awkward. The emphasis was on powering the arms in on the insweep and shooting them forward to get a very high body position.]

    8 x 25 BR pull w/ FR kick using fins @ :30

    200 easy swim CH

    4 x 50 BR swim @ 1:00, desc. [49, 47, 43, 40] [Chuck had in mind another round of these, but I was too pooped.]

    500 warmdown, w/ middle 100 done as alternating 25s of roll fly and twirly breaststroke

    That was it. I’m sleeping in tomorrow, and giving my swimsuits the morning off!
  6. Monday, Jan. 7

    by , January 17th, 2011 at 09:25 PM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes:

    I guess some people were working today because, thankfully, it was much less crowded in class. And it was one of my easiest classes yet (or as "easy" as Bikram can be). I even put in my best effort yet on Dandayamana-Janushirasana (standing head to knee pose). Somehow this name has stuck in my head; the instructors seem to like repeating this one in particular. Personally, I vastly prefer standing bow, which supposedly: develops balance, increases the size and elasticity of the rib cage, firms the abdominal wall and upper thighs, tightens upper arms, hips and buttocks and improves the flexibility and strength of the lower spine. My least favorite pose is locust pose.

    I only recently realized that bikram yoga competitions were controversial. Apparently, some (but not Bikram Chourdhury) believe that having a "competition" for yoga undermines the concept of achieving inner peace, calm, chi or whatever the correct yogini word is. I came across this article in the Post: The woman pictured has been in a few of my weekend classes. I always admired her unusual combination of muscular strength and flexibility.

    Gym, 30 minutes:

    RC work & foam roller

    Swim/SCM/Solo, 35-40 minutes:

    Just did a short, slow recovery swim:

    500 various
    200 fly drill
    200 back
    200 shooters
    200 fly drill
    200 back
    100 dolphin dive

    Total: 1600 meters

    15 minutes hottub



    Day one of a quasi recovery week went as planned. Tomorrow, instead of my usual double, I'll just do a speed workout. I even resisted the urge yesterday to go to yoga after my team practice. I began reading Nora Ephron's new collection of essays "I Remember Nothing" (very breezy and witty) and fell asleep on the couch. Ironically, the next thing I knew my friends were banging on the door -- I had apparently forgotten and almost slept through our GNO. And I almost never take a nap! Fortunately, I rallied and we had a most excellent dinner.
    Swim Workouts , Yoga
  7. Personal Best Day

    by , January 17th, 2011 at 05:11 PM (Adventures in Swimming)
    Swam with the Sharks SCY
    Coach Chris on Deck

    Few min's dryland stretch
    150 @ 75%
    2 Min's stretch
    400 Swim

    Repeat the Following 4 x

    150 Free swam as 50 Long/50 Strong/50 Build :30r
    4 x 50 Breast HARD on :60
    No extra rest keep it going
    I swam back, My knees can't take breast.

    100 Ez

    12 x 50 Kick we did them on 1:10
    (I could have done these faster but the rest of the lane needed rest.)
    I descended these by 2's my goal was to drop 1 second each set of 2...
    Well I started on :50 and worked my way down from there.
    On # 11 I did a :45
    On # 12 I gave it everything I had left and I had my personal best of :40
    Now I need to break that .
    I wish I could wear fin's again. The last time I wore fin's
    I messed up my knee so that's not gonna happen again.

    Last set...
    100 ez :05 r(Just to get on a even cycle)
    100 HARD!!!!!! Get your time
    100 EZ Warm Down (Or more)
  8. Saturday and Today

    by , January 17th, 2011 at 02:41 PM (Year Three: The Road Back)
    After having a nasty day on Friday, I couldn't wait to get into the pool on Saturday and simply "swim Friday off". Besides, I was feeling a bit guilty on skimping on some of the actual stroke work from Friday's workout in order to concentrate on the IM portions of the workout. So, Saturday, I did a 200 of each stroke followed by 300yds of drill/swim per stroke broken into 50s. Between stroke sets, I either pulled, kicked, or swam freestyle - rotated those. All was great - until my left foot cramped up as I was starting my cool-down. Needless to say, my cool-down was very short. Total swam on Saturday - 4100 scy. Sometimes, there is something so comforting about just getting in the pool and swimming - where everything else can be left in the locker room. Aaaahhhhh!

    Today, I was initially going to attempt my hour swim. However, my shoulders and legs just weren't feelin' it! My training partner did his hour swim today - and did 4100! For me, I did 4 sets of 1x100, 1x 200, 1x300, 1x400. I tried to keep it on a 1:30 base, but wasn't successful at holding that pace towards the end. I did the first set all free; the second set 1/2 free & 1/2 kick. The third set was a pull extravaganza and the final set was all free. E-gads my shoulders were smarting at the end. After work today, the plan is to rest up for tomorrow's attempt at the hour swim. My goal for is to go 3800 yards, which is 200 yards farther than I swam last year. Wish me luck!
  9. Back to the water today

    by , January 17th, 2011 at 02:18 PM (Mixing it up this year)
    Had to go to the Y today since the Aquatic Center was closed for the holiday. Warm pool and at first I did not feel like I could move. After about 1000 I was feeling more normal.

    1000 as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins every 3rd 25 FAST
    5x200@4:00 Fly w/fins as 50rt arm/50lt arm/50 kick/50 swim fast
    500 Breast kick w/brfins
    10x50@:45 Free w/paddles & bouy held 40's or better
    500 Free easy

    Total 4000 yards

    HOT TUB TIME!!!!
  10. Sarasota Y Sharks Masters 5:30 AM Workout -01/18/11

    by , January 17th, 2011 at 01:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 300 5:00 4:30
    1 X 200 3:20 3:00
    1 X 100 1:40 1:30
    6 X 50 :50 :45
    Twice through. Round 1 intervals left, 2 right.

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

    1 X 150 negative split 2:20
    1 X 100 moderate 1:40
    4 X 50 fast 1:00
    Three times through.
    150 and 100 are free, 50's choice.

    5 X 200 IM 3:30

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  11. Backstroke War!

    by , January 17th, 2011 at 10:52 AM (The Labours of SwimStud)
    I decided to start my annual "I'm going to improve my backstroke" campaign today...let's see how long this lasts.

    Warm Up

    600 FR
    10 x 50 Kick 1:30
    100 EZ


    4 x
    150 BK Kick, Drill, Swim
    100 FR 1:30

    4x 50 BK Fast 1:00
    100 EZ 1:45

    4 x 100 BK I did first 2 of these as pull.


    5 x 100 toe knuckles hurt when using fins...I've got to get my toes looked at...I know I dropped a log on them...


    300 EZ
  12. Mon Jan 17th, 2010

    by , January 17th, 2011 at 09:21 AM (Ande's Swimming Blog)
    Mon Jan 17th, 2010

    I'm in San Antonio for Imaging USA

    here's underwater footage of Kosuke Kitajima
    racing the 200 br, notice
    the timing of his pull and kick and
    how much time he spends streamlined
    [nomedia=""]YouTube - Kosuke Kitajima 200m Breaststroke Under Water Camera[/nomedia]

    Subscribe to Ande's Swimming Blog

    San Antonio, Incarnate word U, SCY
    Fred Lemaiste coached
    swam with ? beside Beau, Fred & don walker
    5:45 to 7:00
    WORE fs pro legs

    Preset: 12x25 @30 perfect 8 breaths
    Preset: 4x50 @ 50

    Four times thru:
    6 x 100 @ 2:15
    4 best average
    1 afap
    1 ez

    Cool 200

    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

    Starting Wed. 1/19 the new schedule will be:
    Mon 5:15 -6:30am; 12-1:15 pm
    Tues 6:30-8am; 7-8:15 pm
    Wed 5:30-7am; 12-1:15 pm
    Thurs 6:30-8am; 7-8:15 pm
    Fri 5:30-7am; 12-1:15 pm
    Sat 7:30-9am
    Sun 12-1:15 pm
    ***This Thursday(1/20) there WILL be a noon workout in addition to the morning and night workout.* However there WILL NOT be a noon workout on Friday because of the High School District meet going on.

    Updated January 17th, 2011 at 05:22 PM by ande

    Swim Workouts
  13. OW + scy double

    This morning I went for a swim in the gulf with my friend Hannah. Conditions were perfect except for the water temp—it was sunny, the water was crystal clear and very calm, but it had dropped to about 50 in the recent cold weather. Still, it was a lovely swim. We swam for a mile, east to the beach flag and back, then warmed up with hot cocoa.

    In the afternoon we got to go for a swim in an outdoor 25y pool, along with another workout buddy. Here’s what we did:

    800 scy warmup

    Pyramid set
    50 @ :45
    100 @ 1:30
    150 @ 2:15
    200 @ 3:00
    250 @ 3:45
    200 @ 3:00
    150 @ 2:15
    100 @ 1:30
    50 @ :45
    [I did all FR except for the 150s (50fr/50bk/50fr) and the 250s (50fr/150bk/50fr).]

    Math set
    21 x 25 @ :30; all FR, except for BK on multiples of 3, BR on multiples of 4, and FL on multiples of 7 (with strokes earlier in the IM trumping strokes later in the IM for numbers meeting more than one of those criteria)

    Sprint set—3x thru
    100 very easy
    2 x 50 fast
    all on :10 rest

    225 warmdown

    Yesterday had been a cross-training day filled with bike riding and canoeing, so it was nice to get in a couple of swims today.
  14. Sunny Day

    by , January 16th, 2011 at 09:35 PM (Workout Swimmer)
    Sunday Morning @ Meyers Park
    Surprise! Amber was there - matter of fact, there were a BUNCH of people there! Could've been quite social, except that most of them are on the slower side - but like I said, Amber was there & her husband Drew - so that made workout much more exciting. Got there a little bit late & so missed the first 2 100's

    Warm up: 350 yds - it was supposed to be 5 x 100 on 2:00 I think, but Amber was doing 150's, so I joined her in that midway on the 3rd 150.
    Then we did 5 x 100 on a very slow interval but what the heck, it was my warm up (2 x 150 on 2 min is not a nice relaxing warmup for me!)
    The main set was (7 times through) supposed to be a 150 followed by a 50 on the following intervals: 1 min for each 50, and the 150's were: 2:30, 2:40, 2:50, 3:00, 2:50, 2:40, 2:30; we decided to do a 200 while they were doing 150's, and on #3 & 5, we did IM twitch, & number 4 was just a plain 200 IM. I don't know if Amber & I were trying to show off or what, but we kicked it today! It was awesome! I mean, seriously - a 2:20 for a 200 free? For me? Even though I had little mini-fins on, I still feel very good about that set!
    Last set was 12 x 50 on :55, and I did stroke/free by 25's, mostly fly/free.

    Total: 3150

    You may be wondering why I was at the pool on Sunday morning, when I said last week that I wasn't going to swim on Sundays anymore, in hopes of helping my elbows heal faster. Well, what can I say, it was beautiful outside, and I feel so much happier when I swim, that I just had to go. And really, it made my day! I had a great, productive day afterwards - enjoyed Church, fixed a nice dinner, even made cookies & had the Home Teachers over. Wow. Now, if only I could make myself read the Scriptures some on Sunday like a good girl. . .

    Updated January 19th, 2011 at 12:54 PM by Celestial

    Swim Workouts , Planning
  15. Another day at the races

    by , January 16th, 2011 at 09:32 PM (Mixing it up this year)
    Actually had a great day of season best swims. Had some nice time drops on my 200 Breast taking into account I have not been swimming much breaststroke since 2008 when I hurt my knee. Hopefully it will get faster.

    Went 1:19.18 in the 100 Back, 3:14.88 in the 200 Breast and 29.23 in the 50 free.

    Total yards 1800

    The kids did fantastic and we celibrated at Pizza Hut!
  16. Sun Jan 16th, 2010 in San Antonio

    by , January 16th, 2011 at 07:44 PM (Ande's Swimming Blog)
    Sun Jan 16th, 2010

    I'm in San Antonio for Imaging USA

    Subscribe to Ande's Swimming Blog

    San Antonio, Incarnate word U, SCY
    Beau gilbert coached
    swam with Fred Lemaistre beside Beau
    noon to 1:15ish
    WORE yingfa jammers

    500 choice

    5 x 100 on 1:40 done 25 k, 50 fr, 25 k

    Main SET:

    fr swim
    6 x 50 on 1:00
    5 x 50 on :55
    4 x 50 on :50
    3 x 50 on 45
    2 x 50 on 40
    50 fast

    100 easy

    6 x 50 on 1:05
    5 x 50 on 1:00
    4 x 50 on :55
    3 x 50 on 50
    2 x 50 on 45
    50 fast

    100 easy

    8 x 100 on 1:15
    4 holding 1:10
    4 holding 1:05

    200 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
    [URL=""]Order of Events[/UR
    Swim Workouts
  17. Sat Jan 15th, 2010

    by , January 16th, 2011 at 07:35 PM (Ande's Swimming Blog)
    Sat Jan 15th, 2010

    did not swim on Friday
    I'm in San Antonio for Imaging USA

    Subscribe to Ande's Swimming Blog

    San Antonio, SA Nat on Durango, 30 yard pool
    Don Walker Coached
    1:00 to 2:00
    trained with the kids
    WORE yingfa jammers

    meet was going on at the pool
    water was milky and warm
    hard to judge turns


    10 x 90

    Main SET:
    3 x 300
    (wife was waiting in the car, so I cut the wo short)

    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
    Swim Workouts
  18. Swim @ GMU, Sunday, Jan. 16

    by , January 16th, 2011 at 02:59 PM (The FAF AFAP Digest)
    Swim, SCY @ GMU:

    Warm up:

    500 swim
    2 x 250 kick (one w/o board)

    -- I missed one of the 250 kicks chatting with Barb.

    Main Sets:

    4 x 125 D/S/D/S/D @ :20 RI
    1 of each stroke

    4 x 25 "roll fly"
    -- I did these as twirling shooters. In roll fly, after a twirl cycle, you do 2 full strokes of fly.

    4 x 100 done as:
    30 seconds vertical kick w/med ball + right into 15 meter sprint + cruise rest of 100

    12 x 50 aerobic @ :55
    2 fly/back
    2 back
    2 back/breast
    2 breast
    2 breast/free
    2 free

    50 EZ

    9 x 100, wore fins, done as:

    3 x 100 kick @ 1:55, last one fast (:58)
    3 x 100 swim @ 1:40, last one fast (1:00)
    -- Coach remarked that is was puzzling that my kick was faster than my swim, but that's because I stayed under longer on the kick.
    3 x 100 kick @ 1:55, last one fast (:56)
    -- I only did 50s instead of 100s on the slow ones. I was tired and needed some air. Hence, the improved time on the last one.

    200 EZ

    Total: 3400


    As usual, a very fun and interesting Sunday practice! It's surprisingly hard to sprint right after a hard vertical kick.

    My neck, shoulder and foot are still creaky, and I'm pretty tired after the week's efforts and not sleeping great the last couple nights. (I probably should have done zero upper body work at the gym instead of some.) So I'm going to force myself to take a recovery week next week. No doubles, no drylands, and no arduous speed sets or lactate sets are on the menu. The tentative plan is:

    Monday: 30-40 minute recovery swim + yoga
    Tuesday: mini speed/technique workout
    Wednesday: yoga
    Thursday: recovery/aerobic swim
    Friday: mini speed/technique workout
    Saturday: off
    Sunday: off or yoga

    It kills me to back off when Mr. Fort and Lil Fort aren't back from skiing until Wednesday night and I have so much more free time to train, but I think my body needs it. Now, I just need to remember to do RC work when I'm not at the gym. I'm ultra lazy about doing it at home.

    Articles on the importance of rest:

    Not sure about this statement from the Livestrong article though:

    "You can use other methods of exercise such as yoga, pilates or stretching since you are not exerting the primary muscles you use in your chosen sport."

    The standing series in bikram is definitely leg intensive, which are key swimming muscles for me. Must be written by a triathlete ...

    Mini Fort is at volleyball right now. But we plan to get dinner later, light a fire and watch the Golden Globes together. The only movie I didn't get to see that I wanted to was The King's Speech.

    Updated January 16th, 2011 at 03:04 PM by The Fortress

    Swim Workouts
  19. LONG day at the pool

    by , January 15th, 2011 at 08:44 PM (Mixing it up this year)
    WOW! My kids all did great and coach had solid swims too.

    There are a few who now have the distinction of beating coach! They like it!

    We started out with the 100 Free where I swam a 1:05... which is my best time this season. Next was the 100 Breast in about a 1:32... another best for the season. My 500 Free was a 5:22 which was only 2 seconds slower than the last time I swam it, but I have to admit I swam within my comfort zone.

    Total of 2300 yards between swims and warmups/downs.
  20. Saturday, Jan. 15

    by , January 15th, 2011 at 06:27 PM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes

    Went with a friend to yoga. Once again, it was packed like sardines and, partially as a result, extremely hot. Only skipped the postures that required me to get up on my toes. Not happening at this moment. Foot is still pretty stiff, but not too painful anymore.

    Team practice tomorrow am. Since I have a creaky shoulder, foot and neck, I think next week will be a recovery week with no weights or hard drylands. I've also been training hard since Dec. 22-23 or so. I might do more yoga instead for core work and flexibility (though bikram ain't exactly easy!).

    Article: Training in heat to perform in the cold:

    Article: The Importance of Rest:

    Having an exciting Saturday night babysitting teenagers.

    Updated January 16th, 2011 at 01:08 PM by The Fortress