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  1. Thirsty Thursday

    by , March 11th, 2011 at 08:42 AM (Swimming, Life, and Other Stuff!)
    I didn't go to post swimming "thirsty Thursday". I would love to go but I have a hard time going out on a school night post workout and making it through my day on Friday. I really do admire my friends who have the strength to do it!

    My freestyle is getting better. I've been doing less yardage but feel shot in the shoulders and torso. I believe I've improved my catch so I'm pushing more water hence the fatigue!!!!

    **800 easy warm-up mixed swim
    **4 X 25 free @ :25
    **4 X 50 Free @ :50 interval (all at :40)
    **8 X 100 Free done in 2 groups of 4 with no break descending) 2:00/ 1:50/ 1:40 X2 (all done 1:23-1:25)
    **8 X 50 Descending--1;00/ :55/ :50/ :45/ :40/ :50/ ;55 (between ;40-:42)
    **2 X 200 Free @ 3:30 interval (2:55/ 2:53)
    **300 easy mixed cool-down swim

    3,000 scy

    I am trying to decide if i should go to a little meet tomorrow in Kendalville. I sort of want to swim but I have an all day meditation retreat on Sunday and I should use Saturday to get myself organized for next week. I'm just going to wake up tomorrow and decide at the spur of the moment!
    **8 X
  2. Thursday, 3/10/11

    by , March 11th, 2011 at 12:12 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm – up: (1200)
    400 Mixer
    - did 200 free/back swim, 200 pull w/p&b
    4 x 75/1:10 Build
    - all free
    6 x 50/50 ds 3
    - 1-3 back, 4-6 free
    8 x 25/30 IM order

    Swim (1500)
    4 x 100/1:45 ds
    - free, 1:20->1:18
    8 x 25/40 Fast
    - all free, around 16
    3 x 100/1:40 ds
    - free, 1:22->1:20
    6 x 25/45 Fast
    - all free, around 16
    2 x 100/1:35 ds
    - free, 1:25->1:25
    4 x 25/50 Fast
    - all back, under 20
    1 x 100/1:30 build
    - free, 1:25
    2 x 25/55 Fast
    - fly, 19, 17

    Kicks (900)
    Fins: Kick 10 x 50/1:00 Very Strong
    - all flutter: 1-5 w/snorkel & board, 6-10 on back, times 37-40
    No Fins: Kick 8 x 50/1:15 Very Strong
    - all flutter: 1-4 w/snorkel & board, 5-8 on back, times 53-55

    Cool down
    200 easy free & back

    Total: 3800 yards
  3. It's an uphill battle!

    by , March 10th, 2011 at 09:50 PM (Workout Swimmer)
    300 warm-up
    9 x 100 (3 on 1:30; 3 on 1:25; 3 on 1:20)
    Four times thru:
    200 on 2:40
    150 kick/swim/kick by 50's
    100 on 1:20
    50 ez stroke on 2:00

    Total: 3200

    My husband thinks I should change my GTD goal. I am loathe to do this. I'm less than 20 miles behind where I should be, but I am whittling it down bit by bit & I personally think that I might be able to get in a ton more yardage once I'm more used to swimming 5-6 times a week. I know that I have to do 4200 four times a week to get in 500 miles (no vacations!! no tapering!) -- I just think once I am able to get in 4200 four times a week, that I'll actually be able to eventually put in perhaps 6-7000 on a Saturday every now and then. Maybe even a couple of 10,000 yard/meter workouts. Or do doubles -- especially during the summer when it's LC even in the afternoons. Perhaps this goal is too lofty for someone who has to work (in the office) as much as I do. I'm not even sure why I picked 500 miles (nice round number?) Wonder what other people my age & speed are planning? Hmmmm.
  4. Thursday, March 10

    by , March 10th, 2011 at 09:26 PM (Keepin Track 2010)
    600 WU
    8x25 drill (4 BR, 4FR)
    2x100IM kick choice with or without flips

    2x100 SPEC on 3' (1:14, 1:15)
    2x100 FR on 3' (1:00, 1:01)
    2x4x50 IM order on 2' :34BR, :27FR
    8x25 broken 200 IM order with fins on :45

    easy 100

    Kick 4x50 SPEC with 10 sec rest
    SPEC swim 200,150,100,50 with 10 sec rest between
    3x(2x25, on :30 rest :30)

    200 WD
  5. Swimming with Skippy

    by , March 10th, 2011 at 09:02 PM (Mixing it up this year)
    Went to practice at Dynamo this morning and shared with Skippy. Good workout. Glad the day went the way it did because we could have ended up stuck inthe traffic mess instead of trying to figure a way around it in time.

    Truck accident leaving dead chickens on the highway closed down I75 today just south of the Tennessee line.

    400 Free
    8x50@1:00 Free drill high elbow delay
    4x[1x50@:10R IM order
    ....[1x75@:10R Free push
    9x100@1:30 Free every 3rd one Back w/paddles & bouy
    1x100@1:30 Free
    2x100@1:25 Free
    1x100@1:30 Free
    2x100@1:20 Free
    1x100@1:30 Free
    2x100@1:20 Free
    100 Free to get heart rate down
    5x100@2:00 Fly as 25rt arm/25lt arm/25 kick/25 fast w/fins
    3x100@:10 Free easy

    Total 4000 yards
  6. CNS Speedplay w/Speedo, Thursday, March 10

    by , March 10th, 2011 at 07:27 PM (The FAF AFAP Digest)
    Swim w/Speedo @ Oak Marr:

    Warm up:

    600 various


    15 x 50 drill/kick mix w/fins @ 1:00/1:15
    1-5 = belly shooter + backstroke hesitation
    6-10 = Lochte single arm fly
    11-15 = backstroke hesitation + belly shooter


    5 x 50 "torque" drills @ 1:45

    Speedo showed me the "torque" drill, a ballistic drill designed to fire up the fast twitch muscles.

    In this vid, @ about :54, you can see the drill done as a fast underwater pull only. We used an over the water recovery with one or both arms. It's no easy thing to go from completely prone and still to an AFAP stroke. Slightly hard on the shoulders, but worthwhile. I like the version shown in the video, where the swimmer does a fast underwater pull using both a dorkle and pull buoy.

    50 EZ

    8 x 25 @ 1:00
    12.5 drag races from mid pool
    12.5 EZ
    -- 3 free, 2 back, 2 breast, 1 shooter

    drag race = start prone mid-pool, head at one of the lines on the bottom, AFAP to the wall. It's very different from a burst where you have a push off instead of a completely dead start.

    100 EZ

    2 x through, no fins:

    25 EZ
    10 seconds AFAP vertical dolphin kick
    25 WZ
    burst dolphin kick shooter to 15 + cruise
    25 EZ

    50 EZ

    Total: 2250

    Stretching/Yoga, 30 minutes

    Got it in!

    I read through the stretches in Dara Torre's new book. There's one I really like called the QL-Core Twist. I've done a variation of this for years, but I like her version:

    QL-Core Twist:

    Sit on the floor with your right leg bend, heel toward your crotch. Take your left leg out at about 45 degrees, bending your knee slightly so it's about 4 to 5 inches off the floor.
    Drop your left arm down torward the inside of your left leg, trying to get your shoulder as close to the knee as possible. Keep your arm externally rotated (thumbs up), and grab your toes, ankle, or calf (whatever you can). Place your right hand behind your head as if you're hanging out at the beach. Contract your body forward as if doing a crunch, and try to get your right elbow to touch the ground. Push your left arm/ shoulder against your left knee and your left knee against your arm (so it stays straight up and doesn't rotate outward), and open your body up toward the ceiling.



    Whew, I'm pretty tired from so little yardage. But that was a fun little practice. Love the crazy innovative speed drills (and lack of tedium ).

    I encourage everyone to watch the Lady Vols/Floswimming link. There is some really good stuff there, including some interesting TRX exercises and a fly + med ball drill @ 6:45 that I will definitely try.

    Speedo left abruptly after the drag races with no warm down. He mumbled something quickly about not wanting to warm down/swim slowly to erase the CNS work he'd done sprinting. Is this a real phenomenon? Or did he just have to scoot back to work quickly?

    I am a total FLOG failure. I see I haven't put in anything since Monday. When I taper, my # of swims goes up and my kicking yardage goes way down. Guess that's normal.


    Garrett Weber-Gale's Nutrition for Performance Series:

    Emergence of the "Bike Cafe":

    Interesting note about whether diet can obviate the need for supplements:

    Updated March 10th, 2011 at 09:37 PM by The Fortress

    Swim Workouts , Yoga
  7. Sarasota Y Sharks Masters 5:30 AM Workout -03/11/11

    by , March 10th, 2011 at 03:48 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 100 1:40 1:30
    1 X 250 4:20 3:45
    Three times. Round 1 intervals left, 2&3 right.

    1 X 200 kick -

    8 X 25 sprint kick :45
    1 X 100 easy swim -

    1 X 100 50 stroke/50 free 2:00
    4 X 50 stroke 1:15
    Choice. Short break after 2 rounds.

    14 X 100 free
    4 on 1:25
    5 on 1:20
    5 on 1:15

    OR 1:35 1:30 1:25

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout -03/10/11

    by , March 10th, 2011 at 03:42 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    1 X 300 5:00 4:30
    4 X 75 1:15 1:10
    Two times. Round 1 intervals left, 2 right.

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

    1 X 500 variable speed
    25 easy-25 fast-50 easy-50 fast-75 easy-75 fast-100 easy-100 fast

    2 X 100 moderate/easy 2:00
    Rest 1 minute
    1 X 100 @100% choice
    Short break, then repeat.

    1 X 1000 pull
    Negative split

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  9. Thu Mar 10th, 2011, attempted a 75 no breather

    by , March 10th, 2011 at 02:37 PM (Ande's Swimming Blog)
    Thu Mar 10th, 2011

    women's 2011 Div NCAA's are
    Wed - Sat
    we have no masters practice on those days
    need to make other arrangements

    Subscribe to Ande's Swimming Blog

    WEIGHTS at world gym before practice

    Whitney Coached
    UT, SCY diving well & main pool center course
    6:30 to 8:00, dove in on time
    trained with Chris, Todd, ritchie
    beside Max, Larry, Pat, Kelly, & Sharon
    wore worn out FS PRO jammer

    started in diving well
    200 100k 200 100

    Main SET:

    drop down 50 set
    start at 1:00
    drop interval by 1 sec per 50
    till you fail
    made it to 30 & stopped

    repeated yesterday's set
    4 x 100 fr on 1:10 right into
    3 x 100 Im on 1:20 right into
    2 x 100 fr on 1:05

    50 easy

    50 bk fast
    GO start
    whitney timed
    went too deep on start
    went 26.0

    50 easy

    4 x 125 on 1:25
    made them

    skipped 4 x 125's on 1:20
    which is a 500 on 5:20
    thought about resting some then doing one but whitney assigned
    8 x 50 breath control
    1) 7 breaths,
    2) 6 ...
    1) 0 breaths
    did them down to #2, but didn't like the pace my lane mates choose
    so I rested a few minutes then did a

    75 fr from a push, no breath
    pushed off hard and glided far, swam smooth & easy
    felt great at the 25, fine at the 50, & started feeling uncomfortable in the last 10 yards
    but made it, never tried one before
    I'm pretty sure I can make a 100 no breather
    if, before attempting, I rest longer & do some deep breathing

    50 easy

    25 fr FAST
    whitney timed
    wore my old FS pro jammer
    roll start off bulkhead
    (bulkhead isn't as high as the blocks)
    went 9.7

    need to keep working on fast fr & fast flutter kicking

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    2011 South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till
    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till
  10. Feeling Sluggish...

    by , March 10th, 2011 at 12:19 PM (Year Three: The Road Back)
    I hate days like today. From the warm-up throughout the entire practice, I just felt sluggish - like I didn't have another gear to rev up to. I find myself wanting to push (since state is now only two weeks away), but afraid that I'll push too hard and re-pull my side/back muscle that has been giving me fits for the past two weeks.

    What really confuses me is that while I feel utterly sluggish, I was still holding :38s on the 50 free's and 1:25s on the 100 free's. I even managed to squeak out a 1:14 (AMAZING! ) on the final 5x100 set. Yet, throughout the entire thing, I felt sluggish, tired, and like my legs were gone. It's crazy. When I have days like this, I can't even figure out what I should be working on / modifying to improve my speed. As for my sluggishness today, I don't know what to think - or how to get over this... other than, don't panic... tomorrow will be better. Anyway, here's what we did this morning...

    400 Warm-Up
    8 x 75 on 1:30 (odd: IM order, even: kick)
    2 sets:
    - 4 x 50 Drill/Swim on 1:00
    - 4 x 50 Free on 1:00 even pace (held :38s-:40s)
    3 x 100 Free on 1:40, 1>3 (1:25, 1:25, 1:22)
    5 x 100 Fast Free on 2:00 (1:20, 1:18, 1:22, 1:16, 1:14)
    1 x 550 Kick on 9:00
    8 x 50 Drill/Swim Cool-Down
    Total Yards - 3550

    I don't think I've ever gone a 1:14 from a push before on a 100, so I was thrilled (it felt fast, just nasty). What I tried to work on today were my flip turns. I have been twisting as I come off the wall (so I come off on my side) and when I do this, I forget to dolphin kick underwater. Since my side/back issue, my training partner suggested that I flip straight over (since the twisting was hurting) and come off the wall on my back.. twisting once off the wall and streamlined. This seems to work better, since I found myself dolphin kicking without even having to think about it. Of course, when I didn't focus on my turn and twisted on the wall, I realized that the dolphin kick didn't happen. Maybe that's why my 100's were faster even though the swimming part felt yukky. I'm going to keep working on these straighter turns - utilizing the dolphin kick - and see where that gets me.

    Tomorrow is a fun-filled IM day. Should be interesting. Stay tuned...

    Happy swimming!
    Swim Workouts
  11. Me and my lunchbox*

    * The lunchbox reference

    The pictures from my last post were of Barbados, and that was the first time I swam any serious yardage open water. It was a easy test to determine if I hated open water swimming or not.

    The ultimate goal is this in September

    The general plan between now and September is this:
    - regular team practices (~3-3.5k) MWF
    - 2-3 solo practices building the shoulders back to 5km tolerance
    - get a couple 2-3k ocean swims off Isla Verde, San Juan, PR in May
    - starting June, 1 hour outdoor swims Saturday (sun and warm water training), 2 hour indoor swims Sundays

    I am not giving up on the breaking 50 and 1:50 in the 100 and 200 free, but I am not interested in swimming at Mesa, so my scy season is over and I am not much of an LCM swimmer, so this should keep me interested in showing up at practice.

    There is an idea fermenting in my head about training that might aide with maintaining short term motivation and long term goal achievement, but it isn't ready to be poured out of my head just quite yet.
  12. Thursday, March 10, 2011 5:00am

    by , March 10th, 2011 at 10:14 AM (Fast Food Makes for Fast Swimming!)
    200 Free
    200 Pull
    200 IM Drill

    2 Times Thru:
    4 x 100s (first time 1:30, second 1:25)
    --25 Fly, 75 Free
    --50 Fly, 50 Free
    --75 Fly, 25 Free
    --100 Fly
    100 Backstroke stretch out @ 2:00
    100 Kick on back

    600 Free Pull

    4 x 25 Fly @ :30
    2600 Yards
  13. Wednesday, 3/9/11

    by , March 10th, 2011 at 09:43 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo
    Recovery day

    Warm up (800)
    4 x 100/1:40 Build free
    200 IM Kick
    4 x 50/55 desc back

    Main Set:
    Free or Back Swim with Fins:
    12 x 100/1:45
    on free 85y Free/15y Fly
    - did odds back, evens free
    - 1:30± for back, 1:25± for free

    Kick Flutter/Dolphin
    5 x 100/10 - 15sr
    100 Choice
    - flutter w/board and snorkel, no fins, 2:00
    100 12 kicks on front - R side - L side - Back
    - w/fins, about 1/2 length for each position, 2:00
    100 Choice
    - flutter on back, no fins, 1:55
    100 Under water
    - did as 4x25 on 40 alt on belly and back, was coming up at the flags
    100 Choice
    - w/snorkel, on side switch side each length, no fins, 2:00

    Cool down
    300 as 150 free/150 back

    Total: 2800 yards
  14. MATT Thursday Workout

    by , March 10th, 2011 at 08:59 AM (Pete's swim blog)

    400 Warm up
    200 Free

    200 IM - 3:15 / 200 IM Kick - 3:45
    200 IM - 3:10 / 200 IM Kick - 3:40
    200 IM - 3:05 / 200 IM Kick - 3:35
    200 IM - 3:00 / 200 IM Kick - 3:30
    100 Easy

    200 IM - 2:55 / 200 IM Kick - 3:25
    200 IM - 2:50 / 200 IM Kick - 3:20
    200 IM - 2:45 / 200 IM Kick - 3:15
    200 IM - 2:40 / 200 IM Kick - 3:10
    100 Easy

    200 IM Timed (2:40)

    100 Cool Down

    (4300 Total)

    Made 5 200 IM's before I had to start substituting stroke for free. That's the deepest I've gone into this set with a drag suit. 200 Timed felt good.
  15. Night and day

    That’s both when my workouts were, and how different they were today.

    This morning I swam at Riverbank State Park pool with a swim buddy. Here’s what I did:

    900 lcm warmup

    8 x 150 @ :10 rest, odds FR/ST/FR IM order, evens FR/K/FR

    5 x 400 @ :20-:30 rest, building within each 400 by doing 75ez/25fast/50ez/50fast/25ez/75fast/100fast [On the odd 400s I swam the ez portions with 2-beat kicking and fast portions with 6-beat kicking; on the evens I just focused on increasing turnover on the fast sections]

    400 IM kick
    400 IM kick/swim by 50

    300 pull + warmdown

    The first of those 400s seemed hard, but after that I just zoned out and ended up enjoying them. It was a fairly busy day at the pool, and when we have others in the lane I really appreciate how gentle in the water my workout partner swims—if my head’s turned to breathe I sometimes don’t even notice when she passes by in the other direction. Some other swimmers are hard to miss—they just seem angry at the water whenever they’re swimming, and practically create tidal waves all around themselves. Once I started noticing this I tried to swim as quietly as I could, and found it a fun challenge.

    Then tonight I went to TNYA’s first Wednesday night “competition focused” workout. This is to be a weekly thing while the team is preparing for IGLA this summer. We had a short warmup, then got a choice of 3 different sets: 10 x 50 @ 6:00, 8 x 100 @ 8:00, or 5 x 200 @ 12:00. I chose the 50s, but planned to do just 6 or 8 of them. I ended up doing 5, which seemed plenty, plus an extra dive or two, so my workout looked like this:

    400 scy warmup

    4 x 100 build @ :10 rest

    5 x 50 FR from blocks @ 6:00 [went 28-30s, and swam 100 or 150 warmdown between each]

    2 dives with feedback

    400 warmdown

    I think the format for this workout will be the same every week, with 2 coaches on deck to give feedback and get times for everyone. I plan to go every other week or every third week, and will have to plan ahead as to which of the options I want to do and how I want to shape. Tonight my goal was simply to get in some practice dives before this weekend's meet, so I was glad to do that.
  16. Catch-up Wednesday

    by , March 9th, 2011 at 09:52 PM (Swimming, Life, and Other Stuff!)
    Sunday was a good, simple hard swim with the Nasti's. Distance 3,200 scy.
    Tuesday I skipped out of mindfulness/meditation early again so I could attempt to swim with Nasti. I was a bit late, missed all the warm-up and ended up with 2,300 scy of choppy, discombobulated swimming. I did feel better after the
    short workout so I'm glad I made the effort to be there.
    Tonight I swam solo @ Monon Center. I had a delightful swim with myself!
    Straight Through
    **100 Free @ 1:45 interval
    **4 X 25 kick @ :45 interval
    **200 Freestyle @ 3:30 interval
    **4 X 25 Stroke Drill @ :45 interval
    **300 Freestyle @ 5:15 interval
    **4 X 25 IMO Stroke @ :30 interval
    **400 Freestyle Swim @ 6:45 interval
    **4 X 25 Kick Dolfin on Back @ :45 interval
    **300 Freestyle Swim @ 5:15
    **4 X 25 Stroke Drill Free @ :45
    **200 Freestyle @ 3:30
    **4 X 25 IMO Stroke @ :30
    **100 Free @ 1:45 interval
    **4 X 25 Kick on back @ :30
    **4 X 125 IM (50 IM Roll) @ @:30
    **4 X 75 (25 Stroke IMO/50 Free) @ 1:30
    **4 X 50 Backstroke @ 1:00 interval
    **100 ez with paddles and buoy
    **100 ez free

    3,600 scy

    THIS SUNDAY is our Mindfulness/Meditation all day retreat. I must be on-site by 8:30 a.m. and it will last till 4:30 p.m. We are required to leave our cell phones in our trunks, mindfully pack a wholesome, nourishing lunch, wear layers of stretchy clothing bottomed with comfortable walking shoes, and understand that we will mostly be silent the entire day. I am not looking forward to this retreat at all but I must say I am curious as to how I will respond physically and mentally to a daylong silence and meditative marathon. I have given myself permission to "jump ship" if I truly start going crazy!!
  17. Wed., March 9

    by , March 9th, 2011 at 06:33 PM (The FAF AFAP Digest)
    @ Gym:

    RC Work, 20 minutes

    Stretching, 30 minutes

    @ Pool:

    30 minute slow continuous swim

    15 minutes hottub



    I didn't have any sprinting planned for today because I know I'm always mushy and sluggish after a deep tissue. But I did get my stretching in so no one would have to scold me.

    On other random notes of interest:

    1. I read today that an article about the strengthening properties of beer is coming out in Men's Health. I know some people who need to run right out and buy this issue!

    2. Geek added this link in a comment yesterday and I wanted to post it here too:

    3. I've decided I mistrust most people that are certified trainers. Most of them don't even look that fit.

    4. I am still adhering to my gluten free diet. Every once in awhile I try something with gluten (last time pizza) to see if I am able to tolerate it any better. This just results in me feeling tired and slightly ill. I have now discovered oat flour though, so I am prepared to go back to eating homemade cookies and bread and getting fat.

    5. Jim Thornton recently opined that your diet makes little difference in performance because your body doesn't distinguish between different kind of carbs and proteins, i.e., a twinkie is the same as a mango. I know nutrition is a complicated subject, but this cannot be right ...

    6. I am bracing for another night of teenage angst as Mini Fort just called me and told me she had "the worst day of her life" for the third time in 2 weeks. Crew is harder than she imagined.

    7. I have not entered the Albatross Open yet because I am still mulling over seed times.

    8. Does anyone know when the FINA SCM & LCM rankings come out?

    Updated March 9th, 2011 at 10:32 PM by The Fortress

    Swim Workouts , Yoga
  18. Double Wed Mar 9th, 2011

    by , March 9th, 2011 at 03:49 PM (Ande's Swimming Blog)
    Double Wed Mar 9th, 2011

    this is probably my last Wed Double till after Nats, might still swim at noon if I skip morning practice and I'll probably double some fast friday work outs

    Sent in my Zone entries yesterday, entered:
    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl
    doubt I'll swim everything I entered and I
    might do split requests in the 500 fr or 1000 fr, or might just skip them, we'll see
    there's no deck entries at the meet
    so I gave myself some choices

    seriously considered the 200 fly but it's right before the 200 IM so I chose not to, besides it really hurts, especially if I go out too hard.

    Subscribe to Ande's Swimming Blog

    Bess Coached
    UT, SCY main pool center course
    noon to 1:15, dove in on time
    trained with Max & Bob
    beside Jim, Guy, David
    wore worn out FS PRO legs

    4 x (100 fr, 75 br k, 50 bk 25 fl k)

    Main SET:

    3 rounds of:
    4 x 100 fr on 1:15 right into
    3 x 100 IM on 1:30 right into
    2 x 100 fr on 1:05
    50 FAST for time from the block
    50 easy

    Round 1 50 fl 25.5
    Round 2 50 bk 27 something (terrible turn, flipped over too late and got all jammed up)

    Round 3
    did easy 50's instead of 100's on the 4x & 3x then skipped the last 2 100's to rest up for a
    fast 50 fr
    put on crappy b70 legs
    probably rested 7 to 9 minutes

    50 fr fast
    roll start
    bess timed
    pretty sucky turn, guess I was tired from it all today
    went 22.5

    it's time to get strong and fast

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    2011 South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till
    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl

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

    Updated March 9th, 2011 at 03:55 PM by ande

    Swim Workouts
  19. Off the Blocks!

    by , March 9th, 2011 at 03:17 PM (Year Three: The Road Back)
    YAY! It was so much fun to go off the blocks today - and not have it be in the pressure-filled situation of a race. The two guys that I train with decided that we needed to practice block starts, as the state meet is rapidly approaching and it's the first meet for one of the guys. So... we arranged for one of the two lanes with blocks - and hoped the coach didn't care. Guess not, as we didn't have a coach this morning. Don't know if the coach was or not, but.... we went off the blocks! Here's what we did:

    350 Warm-Up
    1 x 500 Pull on 8:00
    12 sets:
    - 4 x 25 Free on :30 (drill, swim, drill, build)
    - 1 x 50 Free FAST on 1:00 (did 6 off blocks, 6 off wall)
    - 1 x 50 Free Easy on 1:00
    100 Cool-Down
    Total Yards - 3350

    The cool-down was supposed to be longer, but I had to get my daughter to school early today.

    Notes from today -
    1. I need to keep tight throughout the dive entry. A couple of times, I hit the water well, but my legs flopped. Oops!
    2. I didn't seem to be able to find much power in my stroke overall until I started breathing every stroke and really focusing on the pull part of the stroke.
    3. My side/back issue seemed to be better. While I was getting sore by the end of the 12 repeats, I held it together - and sprinted my best. Sprinting overall seemed pretty tough today, but I've been so ginger in the water because of not wanting to throw my back muscles into a knotted mass again that I haven't done much power/sprint work lately. Guess it's about time for that to change.
    4. It's so much easier to swim fast when other people are training with you. When I was getting really tired (and probably would have dogged a few repeats if on my own), since my teammates were pushing hard, I pushed hard too. Guess misery loves company.

    I did decide to take a day off of the light weights I've been doing on my legs. Maybe that little break will help me find more power there too - instead of feeling like I have no gas left....

    Happy swimming to you - and we'll do it all again tomorrow!
    Swim Workouts
  20. Wednesday Workout - Rained out this morning

    by , March 9th, 2011 at 03:15 PM (Pete's swim blog)

    400 Warm up

    400 Free - 6:00
    400 Free - 5:45
    400 Free - 5:30
    400 Free - 5:15

    50 Easy

    4 Times through
    *1 x 75 Free - 1:10
    *1 x 75 25 Stroke/50 Free - 1:10
    *1 x 75 50 Stroke/25 Free - 1:10
    *1 x 75 25 Stroke/50 Free - 1:10

    100 Cool down

    (3350 Total)

    It rained yesterday. Then it rained last night. And pretty much all morning. Waded through a small lake to get to my car. Checked the weather maps for lightning before I headed to the pool. All the lightning was south of me so I figure the pool would be open. Wrong... apparently there was lightning somewhere. Given the large amounts of rain on radar (and possiblility that one rumble of thunder would set us back another 30 mintues), we decided to come back at lunch. I like doing more distance be we made the most out of what we had today. Kept all the 400's between 5:05 and 5:10. Really wanted to make 5:00 on the last one but came up a bit short. Dave ended up helping me a lot with fly. He gave me a lot of things to work on and it was nice to be coached a little. Hopefully it will translate to some improvement in the near future.
    Swim Workouts