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  1. Wednesday, Nov. 18

    by , November 18th, 2009 at 06:53 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    800 variety swim, kick, drill

    10 x 25 shooters

    Aerobic Kick Set:

    5 x 200 dolphin kick w/Dolphina, my MF @ 3:00
    2 back, 1 belly, 2 side
    essentially meditative streamlining

    50 EZ

    Speed Set:

    2 x through:

    5 x 50 fly @ 1:00
    5 x 50 back @ 1:00
    5 x 50 breast @ 1:00
    5 x 50 free @ 1:00
    :30 extra rest or so after each round

    round 1 = swim
    round 2 = kick (except swim evil)

    #1-#3 = EZ/good technique (drilled the fly)
    #4 = fast w/fins (except for fly, which was easy speed)
    #5 = EZ

    Round 1, I went easy speed fly (29) and then 24, 32, and high 23 on back, breast and free.

    Round 2 went high 23, low 24 (jammed turn and cramped) and 32 on evil. I skipped the last 5 x 50 flutter kicks b/c I had cramped so much. I think this was due to dehydration after yoga yesterday. I have to make an affirmative effort to drink more water in the late afternoon and evening and I didn't.

    100 EZ

    Total: 3950

    10 minutes hottub

    15 minutes of RC work

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    I was still pretty tired in the water today, although my 50s were pretty fast. I think my days of vicious doubles are over for now. I was tempted to do more this afternoon, but passed. It seems to take me awhile to recover from the P90X plyo DVD. That pain lingers!

    Plan for the rest of the week is:

    Thursday: Do P90X ab ripper and swim with Speedo & Jazz
    Friday: weight room + EZ swim
    Saturday: off day or possibly just yoga; 3 week taper begins, no more leg work outside of pool
    Sunday: swim with team

    I swam at OakMarr Rec Center today instead of Springhill, as I was in the area. It's not as deep as Springhill, but has a digital clock at one end. It's so much easier to see your approximate times with that than an old fashioned pace clock.

    I made 2 SR purchases today. I ordered the book Swimming Anatomy recommended by Cokie Lepinski for dryland training. [ame="http://www.amazon.com/gp/product/0736075712/ref=ox_ya_oh_product"]Amazon.com: Swimming Anatomy (9780736075718): Ian McLeod: Books[/ame]


    I also bought the P90X plus ab/core 20 minute DVD on ebay: http://www.beachbody.com/product/fit...s/p90x_plus.do

    Updated November 18th, 2009 at 11:08 PM by The Fortress

    Categories
    Swim Workouts
  2. Meet preview: 100 Back and 100 Breast

    The third and fourth event I’ll swim at Saturday’s meet are the 100 Back and 100 Breast. Here’s my goals and keys for each.


    100 SCM Back
    History
    Masters/Lifetime PR: 1:12.83 (35.6, 37.2) (2001)
    40-44 PR: 1:16.21 (37.5, 38.7) (2006)
    Most recent times: 1:18.52 (38.0, 40.5) (6/08)
    Best age-graded percentage: 90.1; I would need a 1:14.63 to equal that

    Comments
    That age-group PR seems a bit soft to me—I’ve actually done a 1:15 lcm in my current age group. But my LC times are often very close to or even better than my SCM times. Often, the challenge on 100 BK for me is going out fast enough—I don’t like hurting on that last 25, and my natural tendency is to swim the race cautiously and then finish strong. On this race I want risk taking it out a bit too fast, and then finish with whatever I have left.

    Goals
    A good and powerful start, and a fast first 50 (37-low). I don’t have an explicit time goal for this race—I want to be aggressive pacing it, and then see what results.

    Keys
    Push with arms on start, tight streamline off starts and turns, drive arms into water, accelerate stroke when I see flags, kick on middle 50, count strokes on final 25.

    Mantras
    Drive arms, flags mean go faster, kick triplets, count.

    100 SCM Breast
    History
    Masters/Lifetime PR 1:23.71 (1998)
    40-44 PR: 1:28.43 (41.8, 46.6) (2005)
    Most recent time: 1:29.64 (5/08) (42.8, 46.8)
    Best age-graded percentage: 87.5; I would need a 1:25.56 to equal that.

    Goals
    I’ve only swum 100 Breast a few times over the last 5 years or so, and don’t have as good a grasp of what sort of times are possible for me as in my other events. So I’ll go with process goals on this one as well. I want to keep my turns unrushed and strong, and I want to remember throughout the race to keep my head in a down position (this is a change I’ve been working on in practice, and it will be good to test whether my altered stroke will hold up in a race).

    Keys
    calm turns, watch hands on recovery, accelerate turnover on each 25
    Categories
    Uncategorized
  3. Wednesday, 11/18/09

    by , November 18th, 2009 at 04:29 PM (A comfort swimmer's guide to easy swimming)
    SCY, solo

    Pool has been very warm again this week. Today it felt like it was at least 86.

    300 swim free
    200 IM drill
    300 pull free breathe 3/5 by 50
    200 kick choice

    swim 3x around:
    {
    2 x 150 smooth free on 2:35
    (went 2:04-:06 on these)
    4 x 25 on :40; odds breaststroke smooth, evens choice FAST
    (did fast ones fly-back-free by round.
    ave 22 on breast, 18-19 on fly and back, 15 on free)
    }
    100 easy

    swim 4 x 50 build free on 1:00: try to build to about 85% within each 50
    (35-36 on these)

    200 swim down

    Total: 2700 yards

    Another swim meet this weekend. This one a dual sanction meet with the kids in Boise Idaho. I'll be swimming the following:

    Saturday - 50 free, 50 back
    Sunday - 100 free, 100 back, 50 fly
    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters 5:30 Workout -11/19/09 -SCY

    by , November 18th, 2009 at 03:01 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    1 X 200 3:15
    4 X 75 1:15
    4 X 50 :45
    Swim it twice.

    6 X 50 kick 1:15

    1 X 100 easy 2:00
    6 X 25 fast :45
    1 X 75 easy 2:00
    5 X 25 fast :45
    1 X 50 easy 2:00
    4 X 25 fast :45
    1 X 50 easy

    1500 swimmers:
    8 X 50 1:00
    odd: easy
    even: race pace

    others:
    1 X 300
    3 X 100
    Swim it three times.
    Round 1 intervals: 4:30 1:30
    Round 2: intervals 4:00 1:20
    Round 3: intervals 3:45 1:15

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  5. Tuesday Night November 17 and Wednesday November 18

    Last night I did my favorite weight circuit and went balls out on the treadmill for about 20 minutes. My running goal currently is to get back to running 8 minute miles easily and to hold onto that for 8 miles. I am hoping this doesn't adversely affect my sprint swimming. We shall see. I miss running hard and have no desire to put more than an hour (or so) into but definitely like how I feel and look when I run regularly.

    This morning:

    300 Free
    200 IM Drill

    5 x (3 x 50 kick r:10, 2 x 75 build on 1:15, 1 x 50 fast off of the blocks)

    LOVED that set. It always surprises me how much those sets kick your butt if you work them. It took until the last 50 fast before I actually felt like I was moving fast and holding water. I still need to work on my turn over WHILE I hold water. I can spin with the best of them.

    Long Beach is 2 weeks from Friday!?!

    I'm swimming:

    100 Free (Friday)

    50 Fly (Saturday)
    50 Free (Saturday)

    200 Free (Sunday)
    100 Fly (MAYBE Sunday)
    100 IM (Sunday)

    The maybe comes from my utter lack of fly training and the fast that I really want to swim a good 200 free and I'm not sure I'll be recovered enough to not drown on the 100 fly.

    I have been feeling fantastic in the water. I'm back to holding a good pace easily and I can tell I am sitting up higher in the water on free which is why I am stoked about the 200. I've done one or two good 200s in my life. The only one that actually comes to mind is the LCM 200 Free at LCM Nationals in 2008.

    Tonight I am doing nothing. I am sore, achey and my back is pissy. Tomorrow it's back to the pool and pilates (hopefully with a short spurt on the treadmill)
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    Uncategorized
  6. Wednesday Nov 18th, 2009, Lifetime best 50 bk 23.02

    by , November 18th, 2009 at 09:47 AM (Ande's Swimming Blog)
    Wednesday Nov 18th, 2009

    The [ame="http://www.usms.org/forums/showpost.php?p=198158&postcount=1303"]SFF[/ame] Tip of the Day is [ame="http://www.usms.org/forums/showpost.php?p=35157&postcount=140"]Tip 41 Get Truly Inspired[/ame]
    Which ones are your favorites?


    TODAYS SWIM PRACTICE

    FOUR OR MORE SDKs off EVERY wall

    SCY
    5:30 - 6:30
    whitney coached
    dove in on time
    swam with nate brandon, & tyler, next to todd amy & ned

    WORE briefs

    Warm Up
    800 done 175 fr, 25 SDK underwater no breather

    MAIN SET

    assigned: 4 x 25 one each stroke fast
    did: 2 x 25 one easy one fast

    assigned: 800
    did: 5 or 6 50's

    assigned: 4 x 50 one each stroke fast, 30 sec to 1:00 rest after each
    did: a few easy

    assigned: 800
    did: got out & took a hot shower

    assigned: 4 x 75 one each stroke fast, 30 sec to 1:00 rest after each
    did: continued with my hot shower

    assigned: 800
    did: hot shower & put on B70 full

    200 - 250 in the suit to get used to it
    got out & rested 10 minutes

    assigned: 100 fast for time
    DID:
    50 bk fast,
    roll start,
    whitney timed
    went 23.02
    (which is my lifetime best 50 bk practice time)


    50 easy

    MEETS:


    Saturday, November 21 & Sunday 22, 2009
    University of the Incarnate Word (SCM) Masters Meet

    4301 broadway san antonio texas
    3 Days till San Antonio

    Entered:
    Saturday, November 21, 2009
    04 100 Individual Medley 1:00.99
    08 100 BR 1:12.9
    14 50 Breaststroke 32.99
    18 100 Backstroke 59.99
    plus 4 x 50 medley & 4 x 100 medley relays

    Sunday, November 22, 2009
    26 200 Freestyle 2:06.99
    30 50 Backstroke 27.99
    34 100 Freestyle 54.99
    36 50 Butterfly 26.99
    plus 4 x 50 fr, 4 x 100 fr, & 4 x 200 fr relay

    Probably won't swim all those individual events


    December 4th - 6th, 2009
    2009 SPMA Short Course Meters Championships at
    Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm

    16 Days till Long Beach

    Updated November 18th, 2009 at 12:22 PM by ande

    Categories
    Swim Workouts
  7. Tuesday and I'm a germophobe!

    by , November 18th, 2009 at 09:05 AM (Swimming, Life, and Other Stuff!)
    I missed my early morning swim, it was a good thing though since Sarah got called in to work and we didn't get to run!
    I ended up going to Nasti workout at FHS at 7:30 pm.
    Here's what we did:

    *300 Free Swim stretch
    *200 Back smooth and stretch
    *100 Free 6 kick and roll drill
    *6 X 75 on 1:30 (75=kick/drill/swim) I did half free and half back
    *3 X 300 on 5:30
    1st 300-broken to 100's with 10 sec rest inbetween
    2nd 300-broken to 2 X 150 with 15 sec rest
    3rd Straight swim 300
    *6 X 100 on 1:45 (I did these especially hard! I felt proud for "going for it!")
    *200 ez free cool-down
    *200 Backstroke for fun! (I was trying to work on my wrong side turn. I hope I never have to do one of these in a meet since I'm likely to impale my cheek and dental areas on the sidewall.

    I've been doing Speed Stacking in all my classes for a couple of weeks. All this H1N1 stuff is driving me crazy. Kids start running and working hard down here and cough, snot, slobber, and sweat all over. The cups were getting a sticky, yuk feeling to them so I stayed after school for 2.5 hours and sanitized all of them. Total cups=
    Regular Ones 36 sets of 12 (432), 4 sets of Super Stacks (weighted) (48), 8 sets of Mini's (84), and 8 sets of Maxi Stacks (practically buckets but only 6 per set) (48)
    OMG I sanitized 612 cups. This should qualify me for some type of "Community Service Award" or put me in the Luney Bin!
    Categories
    Uncategorized
  8. The strength returned today!

    by , November 18th, 2009 at 07:44 AM (Mixing it up this year)
    Felt alot stronger after a good loose warm up. The more I swim the longer a warmup I need. Feel like I had some power today.

    10x100@1:45 Free
    500 Free kick w/fins every 3rd 25 moderate
    5x100@1:45 Back kick w/fins fashion model drill

    Main set straight thru
    2x100@1:35 Free w/paddles & bouy held 1:25's kept it long and loose here
    3x100@1:30 Free w/paddles & bouy held 1:25's kept it long and loose here too
    3x100@1:25 Free w/paddles & bouy held 1:19's
    2x100@1:20 Free w/paddles & bouy went 1:15, 1:17

    5x100@1:50 Fly w/fins went 1:35, 1:32, 1:32, 1:29, 1:26 not bad for long and loose fly

    300 Free EASY recovery
    200 Free kick w/fins EASY

    Total 4000 yards
    Categories
    Uncategorized
  9. 11*17*09 Tuesday

    by , November 18th, 2009 at 01:45 AM (Swim like an Orca, but faster !)
    AQUM (AQUA) UMHS

    Pre-Warm - (on deck)
    Hold the plank for 1:00
    Easy arm swings and caterpillars.
    Warm- 600 (2x100FR, 100BK, 100BR, 200IM drill)
    Kick
    10x50 K on :45 w/fins
    Main
    5x100 BK 50drill-onearm/50 swim on 2:00
    5x100 BR 50drill-2kick/50swim on 2:15
    10x50 Fly 25 drill-Stanford/25 swim on 1:15
    Sprint
    20x25 FR on :45 (:15-:18) breath every 4th
    More Kick
    4x25 UW SDK BK :45 w/fins
    4x25 UW SDK fly :45 w/fins

    cool 200

    3500 SCY

    Shoulders are getting better, now I can dig in a little harder. For now, I'm abstaining from weights and heavy dryland, focusing more on just swimming.
    Categories
    Swim Workouts
  10. Weights

    by , November 17th, 2009 at 09:04 PM (Elise's Fitness Fun)
    Warmed up with an 8:25 mile on the treadmill. After chatting with some folks for a bit, finally got started on my workout. Had to keep it short:

    Bench press: bar x 5, 65 x 12, 75 x 10, 85 x 8
    Lat pull-down: 120 x 12, 130 x 10, 140 x 8
    Alt. hammer curls: 2 sets of 15 x 15
    Triceps pull-downs: 2 sets of 40 x 15

    Only got 5.5 hours of sleep last night, so kind of dead today. Had to ask my history teacher to repeat something he said. He knows I work hard, so took it with good humor and repeated what he had said.
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  11. Slightly Peeved, Tuesday, Nov. 17

    by , November 17th, 2009 at 08:09 PM (The FAF AFAP Digest)
    Noon Hot Yoga:

    Went to the noon hot yoga class. I'm getting ever so closer to touching my head to my toes in one of the final positions. I might close the last two inches in the next millenium ...

    Commentary:

    I'm feeling slightly peeved today:

    My shoulder is still nagging me. (I'm fairly sure I just overdid it on the HS hi row a week or so ago with my new PR. When I tweak my shoulder, it usually takes a good 3 weeks for the symptoms to fade. It's not bad, just annoying and irritating and a constant reminder to do my damn boring RC exercises. I think this will force me to taper upper body weights now.)

    I couldn't go to my team practice tonight b/c I had to drive my kid to her pm make up USA practice since high school tryouts were after school. I was pretty tired anyway though ...

    GMU has apparently instituted a "no make up" policy for masters swimmers. This means that if official masters practice is cancelled or you can't make a regular practice, you can't go in during the 8-9 am or 12-2 pm lap swim hours to make it up. This seriously sucks, since the pool is regularly closed for meets on the weekend, thus obviating 50% of the regular practices. (None of the nighttime swimmers can or want to do make ups at 4:15 am.) And we get no rebate when our practices are summarily cancelled. This further sucks since the masters team helps subsidize the college team with our meets and fees. Irksome. A couple of us have complained to management, but their new policies (including pay in full in advance) seemed designed to drive (and in fact have driven) some of our masters swimmers away. I know a couple other team members that swim at 8-9 and they are fuming as well.

    I just sent in my entries for NE Champs today, right before the deadline. Then, this afternoon, Mr. Fort just announced that he will be in Tucson on Dec. 11 when I leave. Since my other kids have sports practices and swim meets, this poses a logistical nightmare for me. Since he's been on a Patrick like traveling spree the past month, this is irksome. I am irked. Though I'm sure it will pass.

    On the upside, I will still meet Pete for our Thursday sprint practice, but at OakMarr Rec Center instead.


    NE Champs:

    I entered the following events:

    Saturday:

    100 IM
    50 back
    50 free

    There's only one event between the 50 back and 50 free (200 breast). But evil is slow mo and I'm sure there will be many heats of the 50 free.

    Sunday:

    50 fly
    100 back
    100 evil
    100 free

    I intend to submit split requests for the 100 evil and 100 free.

    I submitted my best times for every event except 100 evil and 100 free, since I will be dogging the second 50 on those. Actually, I submitted a faster 50 fly time, since my last time didn't count as official.

    And on the issue of time trials not counting in masters, check the last paragraph of this out:

    http://www.swimmingworldmagazine.com...news/22599.asp

    I am now going to finish my motherly chores and sit and watch the MadMen episodes I missed this season ...

    Updated November 17th, 2009 at 10:03 PM by The Fortress

    Categories
    Yoga , Masters Swim Meets / Events
  12. Rest Day

    by , November 17th, 2009 at 07:58 PM (My Passion)
    Yesterday I decided to take today as my rest day. 'Slept in' until 6 a.m. Really sad that 6 a.m. is sleeping in for me. Woke up at 4:30 on my own, which is when I usually get up and Hubby had stolen all of my covers . Once warm, I was back to sleep and alarm awoke me from a dream at 6. Funny how I can be sleeping so deeply at a time when I have usually just completed swimming 2 miles.

    Went to work. Worked. Got Flu shot. Neighbor called that my parents' Coonhound that I am dog-sitting had escaped, Went home to retrieve Coonhound, finished working from home. Parents picked up Coonhound. Read swimming forums. Posted to Blog.

    Swimming days are always much more fun than rest days.
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  13. Fathoming the Mysteries of Dolphin Kick

    For several years the subways and buses here in New York City displayed bits of poetry among the ads in the cars. The project to civilize us transit riders was called “Poetry in Motion.” That’s been replaced with “Train of Thought,” which features though-provoking quotes from various authors. Someone had a lot of fun selecting ones suitable for this urban context. Reading the opening lines of “Metamorphoses”—“When Gregor Samsa awoke one morning from unsettling dreams, he found himself changed in his bed into a monstrous insect"—becomes even more creepy when you’re bleary-eyed and stuck in an underground tunnel during morning rush hour.

    Today the subway train I took to the pool contained the Miranda quote from The Tempest: “O wonder! How many goodly creatures are there here! How beauteous mankind is! O brave new world, that has such people in it!” Seeing the quote made me ponder how apt a description that often was of lap swimming in Manhattan, especially if you omitted “goodly” and substituted something else for “beauteous.”

    When I reached the pool today, though, everything was calm and peaceful. There was a steady stream of swimmers, but most everyone had their own lane. The water was too warm to do much aerobic work. Here’s what I did:

    1000 warmup (400 S, 200 K, 200 P, 200 S)

    Then I decided to play with my dolphin kick. I have sometimes heard dolphin kick described as making a sine wave with your body. However, if it were a perfect sine wave, it’s not clear how you would go anywhere, or why you would go forward rather than backwards. Clearly, some parts of the curve that your body makes—those that are facing in the direction you are traveling—are exerting more force on the water than others. To help think about this, I tried the following variations:

    backwards dolphin kick (ie feet-first) on stomach: It’s possible, and the force seemed to come mostly from my arms, which I waved back and forth like fins, and a bit from my feet (I put them in the water pointed, then flexed them to draw water towards my body). I didn’t really feel like I was putting any useful force on the water with the rest of my body.



    forwards dolphin kick on stomach: I tried to pay attention to which body parts were applying force on the water. Unsurprisingly, it seemed to be primarily the tops of my feet and my shins. I tried kicking harder, and could feel that I was also getting some propulsion from the bottom of my feet and the lower part of my calves on the upkick. I could not feel if my lower back was applying any useful force to the water, so I tried the next two variations to see if anything other than my lower legs was making me go forward.
    • dolphin kick with stiff legs: Here, I tried to keep my legs as stiff as possible while doing the same motions with my torso and arms that I had done of the previous kicking. I went forward, but fairly slowly. Then I tried


    • dolphin kick with stiff legs and arms: I lay face-downward in the water and simply did the same contractions with my abs and back muscles that I use to generate my dolphin kick. I hardly moved forward at all on this one—after doing 8 or so contractions I had moved less than a foot. So the minimal propulsion I had generated in the previous exercise had probably come from my arm movements.
    Then I thought about what muscles I was actually using on fly, and where the kick was actually initiated. I have heard people say that you should generate the dolphin motion with your arms or with your chest, and I always assumed that some form of this is what I was doing, since my arms and chest did move when I did fly kick. However, when I did some
    • extra-long streamlined glides off the wall into dolphin kick and some

    • fly kick after stationary float on stomach
      I realized that I was actually beginning the motion by contracting those muscles right below the navel that Pilates instructors are always telling you to pay attention to. I tried beginning the motion with my arms or chest, but could not figure out what muscles I was supposed to be using—no matter what I tried, I always ended up using my stomach to actually start the kick, and whatever I’d done before just felt like flailing.
    Then I decided to play with my arm position on my kick. When I did
    • dolphin kick on stomach with a tight streamline I felt like my locked arm position was limiting my range of motion by causing my back to arch. Then I did
    • dolphin kick on stomach with locked thumbs, which is how I usually kick on my stomach (hands are extended over my head and placed side by side, with just my thumbs crossed). This felt more powerful. Next I tried
    • dolphin kick on stomach with arms extended at shoulder width. I felt like I was getting even greater propulsion on each kick with this, but I also felt that my kick amplitude had grown a bit bigger and was causing me to become less streamlined.
    The middle version felt faster, but it would be useful to get someone to time me kicking all three ways. To finish up, I then did some
    • dolphin kick on back with arms in all three positions. Here, the full streamline felt the best. The slight hip pike I have when kicking on my back solved the back arching problem. Also, kicking on my back made me realize that some of the extra spinal range of motion I get from separating my hands in the prone position comes from being able to place them slightly in front of the plane of my body. Gravity keeps me from doing this when supine, since my hands get forced down to water level. To double check that theory, I tried
    • dolphin kick on my back with hands extended overhead and approximately 3 inches above water level. This did indeed feel more like the third version of prone dolphin kick, but was difficult because it made my body sink.
    I didn’t end up having any amazing aha moments with all this dolphin kick experimentation, but it was fun and gave me some insight into what I’m actually doing when I kick. I plan to watch some videos of good swimmers dolphining to see if that sparks any ideas about what I can do to improve.

    Then it was time to actually do a swim set:
    4 times through:
    {50 FR Kick @ 1:00
    {50 ST Kick @ 1:10
    {50 ST Sprint, building turnover @ :50
    {100 easy FR @ 1:30
    I did BR for rounds 1-2 and BK for rounds 3-4.

    Then a 400 warmdown, stretching, and a beautiful bus ride home!
    Categories
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  14. A few fast 50's

    by , November 17th, 2009 at 04:46 PM (A comfort swimmer's guide to easy swimming)
    11/17/09

    SCY, with Carrie

    400 free
    300 kick rev IM order by 75's
    6 x 50 drill/swim on 55
    (did 2x fly-back-free)
    200 pull free breathe 3/5 by 50
    (w/p&b)

    swim 2 sets of 10 x 50 on 1:00: #4, 7, and 10 are fast;
    set 1 is all free,
    (went 32± on the fast ones, 37-40 on the rest)
    took 1:00 rest between rounds
    set 2, the fast ones are non-free
    {did fly (36), back (36), fly (38) on fast ones, between 40-45 on the others}
    100 easy

    kick 2 sets of 4 x 25 on 45:
    set 1 w/MF,
    (on back, went 15->12)
    set 2 w/o fins;
    (free w/board, went 24->19, this set left my thighs burning!!)
    descend each set to all out

    200 swim down
    --
    Total: 2700 yards
    Categories
    Uncategorized
  15. SArasota Y Sharks Masters 5:30 Workout -11/18/09 -SCY

    by , November 17th, 2009 at 02:30 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    1 X 300 5:00
    2 X 150 2:15
    3 X 100 1:30
    6 X 50 :45

    6 x 50 kick 1:15

    1 X 50 easy 1:00
    4 X 25 fast :50
    1 X 25 easy 1:40
    Swim it 4 times, choice.
    1:40 on easy 25 will provide rest.

    1500 swimmers:
    8 X 50 1:00
    odd: easy, perfect
    even: race pace

    Non meet swimmers:
    4 X 200 3:00
    4 X 100 1:20
    4 X 100 1:15
    Swim or pull

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  16. Yeah, a workout I enjoyed!!!!

    I was late ... my bed was warm and comfy and I didn't want to get up.

    W/U:
    400 Free
    6 x 75 descend
    50 ez

    Main-Set
    40 x 25
    1-32 all on :40

    1-4 DPS
    5-8 Descend
    9-12 Fast
    13-16 Fast
    17-20 DPS
    21-24 Descend
    25-28 Fast
    29-32 Fast

    33-36 on :30
    37-40 on :20

    100 EZ

    LOVED getting speed work in. Took several 25s before I was getting them to :15 and under consistently. I definitely need to do more of this in the next 2 weeks. I'm getting pysched for Long Beach!!!

    Weight circuit and running tonight before coaching.
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  17. Tuesday Nov 17th, 2009

    by , November 17th, 2009 at 11:03 AM (Ande's Swimming Blog)
    Tuesday Nov 17th, 2009

    The [ame="http://www.usms.org/forums/showpost.php?p=198158&postcount=1303"]SFF[/ame] Tip of the Day is [ame="http://www.usms.org/forums/showpost.php?p=33976"]Tip 05 ACTING AS IF[/ame]
    Which ones are your favorites?

    Act as if you already are what you most want to be.


    WEIGHTS at world gym san marcos
    lat press 6 x 40 6 x 45 6 x 50 5 x 55 4 x 60
    lat pull 6 x 167 5 x 207 4 x 217
    bench press 6 x 135 5 x 185 3 x 205
    leg press 6 x 230 6 x 310
    (left thigh hurt a little, I'm done with leg weights)

    TODAYS SWIM PRACTICE

    FOUR OR MORE SDKs off EVERY wall

    SCY
    6:30 - 8:00
    whitney coached
    dove in on time
    swam with jon mike & paul
    next to tyler todd larry & ned

    WORE briefs

    Warm Up
    100 sw
    50 k
    100 sw
    50 non free

    MAIN SET

    assigned: drop down 50 set, start at 1:00, drop interval by 1 sec each round
    did: 5 correctly,
    then did 50 easy speed, 50 skip till around :44,
    then did 50 easy speed, skip 2 x 50
    went 27's & 8's on easy speed, 5 - 7 SDKs

    100 easy

    assigned: 40 x 25 on :30, 10 each stroke, 4 mod 1 fast
    did: 8 rounds of 2 easy, 2 skip, 1 fast from a dive, Raced Mike Varozza on the fast ones

    50 easy


    MEETS:


    MEET:

    Saturday, November 21 & Sunday 22, 2009
    University of the Incarnate Word (SCM) Masters Meet

    4301 broadway san antonio texas
    4 Days till San Antonio

    Entered:

    Saturday, November 21, 2009
    04 100 Individual Medley 1:00.99
    08 100 BR 1:12.9
    14 50 Breaststroke 32.99
    18 100 Backstroke 59.99
    plus 4 x 50 medley & 4 x 100 medley relays

    Sunday, November 22, 2009
    26 200 Freestyle 2:06.99
    30 50 Backstroke 27.99
    34 100 Freestyle 54.99
    36 50 Butterfly 26.99
    plus 4 x 50 fr, 4 x 100 fr, & 4 x 200 fr relay

    Probably won't swim all those individual events





    December 4th - 6th, 2009
    2009 SPMA Short Course Meters Championships at
    Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm

    17 Days till Long Beach


    ~ ~ ~ ~ ~ THOUGHTS ~ ~ ~ ~ ~

    I've modified my SDK this season,
    + worked on BELLY SDKs, they feel way better & have gotten much faster,
    + pushing off harder
    + streamlining tighter,
    + holding upper body stiller,
    + decreased kick amplitude &
    + increased kick frequency

    Updated November 17th, 2009 at 12:21 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  18. Curious strength differences

    by , November 17th, 2009 at 08:44 AM (Mixing it up this year)
    Just did not feel any strength again today but times seemed about normal. You can see the differnce in the strength between the right and left arm, the funny thing is I am right handed so I would think the right arm would be faster but it is not.

    5x100@2:00 Free pull to kick
    5x100@1:45 as 50 Free/50 Back
    5x100@1:30 Free kick w/fins held 1:25's
    500 Fly kick w/fins vary the positions by 100
    2x500@8:00 Free w/paddles & bouy went 6:56 & 6:41
    5x50@1:05 Free right arm only w/paddle
    5x50@1:00 Free left arm only w/paddle
    500 Free Easy

    Total 4000 yards

    Updated November 17th, 2009 at 03:34 PM by Donna (correction to a distance)

    Categories
    Uncategorized
  19. Monday, November 16

    by , November 17th, 2009 at 12:20 AM (Elise's Fitness Fun)
    Pool was a little warm (85 degrees), but got the workout in:

    600 easy - mix of free and breast pull

    Continuous set (did all free):

    2 x 25 on :45 - sprint
    2 x 50 on :45
    2 x 100 on 1:30
    2 x 200 on 2:45
    2 x 25 on :30
    2 x 50 on 1:30 sprint (held 28)
    2 x 100 on 1:30
    2 x 200 on 2:45
    2 x 25 on :30
    2 x 50 on :45
    2 x 100 on 3:00 - (held 1:02, 1:03)
    2 x 200 on 2:45

    3 x (4 x 25 blind-man drills)

    10 jumps - 15 sec. rest - 15 jumps - `15 sec. rest - 10 jumps

    150 easy

    3,300 yards
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    Uncategorized
  20. Girly Man vs. Manly Girl: the Poll

    by , November 16th, 2009 at 10:52 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Quote Originally Posted by jim thornton View Post
    There was a famous psychology experiment done a number of years ago, the particulars of which are somewhat fuzzy in my mind.

    But the gist of it was something like this:

    The researchers provided twelve subjects with two squares. Objectively speaking, one of these was slightly but nevertheless demonstrably and provably larger than the other one. They then asked the twelve volunteers to discuss amongst themselves and vote on which one was bigger.

    What one of the twelve volunteers did not know is that the other eleven were in on the scheme. They had previously been told by the researchers to maintain, calmly and rationally, that the smaller square was, in fact, larger than the big one.

    When the discussion began, the "dupe" invariably thought that the others were all joking when they maintained the small square was larger than the bigger one. But over time, the dupe just as invariably came to agree with the others that they were right.

    Follow-up interviews later revealed that the dupe, who had been persuaded to ignore the evidence of his or her own eyes, was not just pretending to go along with the herd to be sociable or to avoid conflict. He or she actually became convinced the small one was larger than the big one.

    Group think, in other words, trumped rationality. The human tendency to fit in with our peers is so strong that it easily overwhelms our "intelligent" faculties.

    I am sure most of you will have no trouble identifying this aspect of our species in a host of different realms, from religious and political nutcasedom, to the ability of aging swimmers to downplay the role of B70s in their racing performance.

    As my poll figures continue to slip towards flat lining vis a vis my thoroughly rational suggestion that science has failed to validate weightlifting as a panacea for swimming performance, it occurs to me that this whole thread is nothing but one elaborate experiment!

    Admit it! One of our swimming Ph.D. candidates, in search of a perfect thesis topic, has somehow managed to put the USMS membership up to this! Reveal yourself, rascal! I am now on to your fiendish tricks!

    I may be the intended dupe, but I am no dupe!

    And on this note, I shall continue with my own recently launched weight lifting regimen. But I have no illusions this will help my swimming, though I am cautiously optimistic it might behoove my pathetic pickle jar opening capabilities.
    Just trying out a new icon I saw on the threads today. The above is a post, and possibly my final word, though not definitely my final word, on the subject of weight lifting and swimming performance.

    Leslie and I wrote she said/he said arguments about this topic for the Nov. issue of Swimmer.

    If you want to read the rest of the thread, you can find it at [ame="http://forums.usms.org/showthread.php?p=198872#post198872"]Girly Man vs. Manly Girl: the Poll - Page 6 - U.S. Masters Swimming Discussion Forums[/ame]

    Most of it is sort of unpersuasive blather. If you skip all the posts by muscleheads and stick pretty much entirely with what I wrote on the subject, you will get a very intelligent and balanced overview.

    Good day!

    PS At the risk of seeming just a wee bit paranoid, I wonder if the Ph.D. candidate who arranged to skew the poll results for his thesis might also be the one who has been giving my vlog 1 * ratings, most likely for yet another nefarious experiment on corrosion of the human psyche.

    Time to begin perusing the aberrant psychiatric literature with a bit more of an eye towards clue identification.

    PS

    Tonight was probably my best practice performance in recent memory:

    800 on 11:00 warm up
    200 kick on 4:00 "

    10 x 100 on 1:20
    5 x 100 on 1:15
    8 x 100 on 1:20
    4 x 100 on 1:10

    1 x 100 cool down

    I drafted off my superiors but made everything with the possible exception of the 3rd 100 on 1:10.
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