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  1. April 30, 2010

    by , April 30th, 2010 at 10:57 AM (Keepin Track 2010)
    Quick post.

    WU 600 mix

    4x4x50 IM order by sets of 4. In each set do
    #1 50 KICK
    #2 50 PULL
    #3 50 DRILL
    #4 50 SWIM

    8x75 PULL free

    8x25 (1-4 BR, 5-8 FR) SPRINT (missed from last night)

    200 WD
  2. 4/30: Team Practice

    Warm up
    - 300 swim
    - 3x50 drill
    - 300 back
    - 3x50 drill
    - 200 kick
    Main Set
    - 400 Pull
    - 4x150 descend (2:01, 1:54, 1:42, 1:35*)
    - 400 back

    - 4x150 descend (down to 1:37)
    Cool down
    - 400 ez

    * when I told LW about my feat, she did not feign suitable impressedness. It is about time to consider trading her in for a more easily impressed model.

    I felt amazingly good for the forth workout in a row. Carbs+not biking+not lifting really makes a difference in the pool workouts. Who knew?
  3. Fri Apr 30th 2010

    by , April 30th, 2010 at 10:39 AM (Ande's Swimming Blog)
    Fri Apr 30th 2010

    Thinking about doubling today

    NATS are 3 wks away

    lifted weights this morning
    My right LAT hurt, so I did one rep of warm up on lat press & lat pull then skipped the rest, pretty sure I'm done with those till after nationals

    thanks to everyone who gave us recs for GC & phoenix, here & on FB

    Upcoming Travel

    Thu May 13 - Sun 16: Grand Canyon, AZ
    (any recs for what to do?)

    Sun May 16 - Wed 19: Scottsdale, AZ
    (any recs for what to do in Phoenix, kids are 19 & 20?)

    Thu May 20 - Mon 24: Atlanta


    Swim Center
    LCM Main pool & SCY div well
    WHITNEY coached
    6:30 - 8:00 dove in 6:30
    swam with Nate, JOn & Sharon
    Beside Marcio, tyler, Ned & Max

    wore B70 full

    Warm UP
    swim LCM till 6:57
    did 100's on 1:30, then 1:25
    went 1700 or 1800


    100 on 2:00 80%

    2 x 100 on 2:10 85%

    3 x 100 on 2:20 90%
    went 57's

    4 x 100 on 2:30 95%
    went 56's & 7's

    assigned 5 x 100 fast on 2:40
    DID 100, 50, 50, 50 100
    went 51 on my last 100

    100 easy

    5 x 50 on 1:00

    assigned 4 x 50, 3 x 50 & 2 x 50
    DID nothing, sat on side

    50 BK fast
    went 24.0

    100 easy

    2010 MEETS:

    [2010 Short Course National Championships
    Thu May 20 - Sun 23, 2010
    Nats are in 3 weeks & 1 days or 22 DAYS
    time to get fast, strong, skinny, & rested
    Days Till Nats
    FRI 050 BR 100 FL
    SAT 200 IM 050 BK
    SUN 100 IM 050 FR

    July 8 - 11, 2010
    Senior Circuit #4
    Austin, TX

    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas

    Updated April 30th, 2010 at 10:46 AM by ande

    Swim Workouts , Strength Training and Dryland Workouts
  4. Recovery after stomach flu

    by , April 30th, 2010 at 08:20 AM (Mixing it up this year)
    Out for 2 days due to stomach flu. Not fun. Did manage a workout today on an empty stomach. Kind of surprising.

    1000 Free as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins
    500 Back kick drills w/fins
    4x200@3:30 Free w/paddles & bouy suprised myself here went 3:15, 3:09, 3:04, 3:01
    200 Free easy

    Total 3000 meters
  5. Thursday April 29, 2010

    by , April 29th, 2010 at 11:12 PM (Keepin Track 2010) to talk about today??? Well...from the top I suppose:

    First, I went to see a pulmonary specialist today. I have been having noteable struggles since December with breathing. I get a slightly panicked feeling as if I cannot get enough air. The air I can get feels thick. I worry that I may all of a sudden stop getting ANY air at all.

    Happens during meets and some practices-in particular HQ workouts.

    Anyway, long story short....the doc decided I have exercise induced asthma. So now symbacort (sp?) 2x per day to prevent and Xeponex as needed.

    So I took my inhaler as prescribed today before workout and had some troubles. They subsided though, but I DID have to back off on my effort slightly. That was disappointing. Also, just as I was getting the air back, I got a CRAZY cramp in my left calf, which when I stretched it led to a gigantic foot cramp on the right. Spoiled almost the whole remainder of the set. RAAAAR.

    I did do vertical BR kick in exchange for 4x50 regular BR kick. I did it hard cause I was MAD! Finished the recovery set alright but suspicious of more cramps. So what does that mean? More missed HQ tomorrow? HMMMM>

    Tonight's wo:

    WU (600 mix-FR, BA, BR and kick)

    6x25 build and race to elevate HR on :30
    -do these stroke down and FR on the return.

    200 kick with flips (I did 100 underwater work, and 100 at surface)

    4x75 hard on 3:00 BR
    4x75 hard on 2:30 FR
    4x50 BR hard on 2:00
    4x50 FR hard on 2:00 (missed half of #3 and all #4)
    4x25 pull fly on :45 (was supposed to be 4x25BR 4x25 FR)

    easy 100

    6 min vertical kick BR concentrate on wide kick.

    P100FR-S100BA-S4x25 IM order on :35

    swim 100 easy.


    Swimming tomorrow am before a big long wedding work day!
  6. A Real Puker, April 29

    by , April 29th, 2010 at 10:34 PM (The FAF AFAP Digest)
    SCY @ Oak Marr w/Speedo:

    We had pre-planned and swiped a JimRude suffering set. And, boy, did we suffer. Ouch, ouch, ouch. Lactate lore. I had a hard time getting down my lunch afterward!

    Warm up:

    500 various
    (I was a bit late)

    Transition Set:

    5 x 50 @ 1:00, mod
    2 x 25 build
    3 x 50 @ 1:00, mod-easy-mod
    25 EZ

    Lactate Set:

    6 x through:

    50 @ :45, 85% effort
    50 @ :40, 95% effort
    25 @ 100% effort
    50-75 easy, repeat @ 4:00
    (we mistakenly did 3-4 @ 5:00)

    We apparently goofed up Jim's intended interval by doing the first 50 @ :45 and the second @ :40. This made the 25s even more exceedingly painful.

    With fins, I did the first 3 fly, back and free with Speedo. Then I did 2 evil to work on my breakouts (they were dandy today) and 1 backstroke kick because my arms were gassed. Times were (didn't see the 25s):

    #1 = 27, 26 (only one I descended)
    #2 = high 25, 27
    #3 = high 25, high 26
    #4 = 32, 34
    #5 = 31, 33
    #6 = high 26, 27

    200 EZ -- felt like I could barely do this.

    Total: 2550

    Hottub, 10 minutes


    Speedo left and I went back to work on starts, diving off the side of the pool as Stud had suggested.

    10 x starts

    The ones that worked best were neutral position (neither leaning back nor tilting forward) and reaching down to the water (a Coach Bill White suggestion). I think I actually managed to go through a hole on the last few. It feels quite strange when a person is used to belly flops.

    2 x breaststroke start & pullout

    perfect breakouts, out to the 14 meter mark (not bad for a drag suit and dive off the side)

    (Not that it matters, but I did notice that my DQ was improperly "edited" in the results listing. It deviates from what the official told me twice.)


    I was bone tired after the lactate set, so went home to rest for a couple hours. Mini Fort was home (resting for a volleyball game) and watched a couple 9 year olds for me, and I headed to the gym. I was wondering if I would have any energy at all, but I successfully avoided "junk drylands." I used Elise's approach to jump starting the CNS a bit.

    skull crushers, 60 x 2 x 10 (increased)
    leg press fast, 210 x 2 x 15
    bench press fast, 60 x 1 x 10 (forgot other set)
    russian twist w/35 lb plate, 2 x 25
    (should have been using the 35 lb size way earlier)
    med ball slams, 1 x 10
    twisting med ball slams, 1 x 10
    rock star jumps, 1 x 10
    jump rope fast, 3 x 50
    FlyQueen's 3 x 5/5/5 squats (5 regular, 5 fast, 5 squat jump to 12 inch bench)
    ab crunches on bosu w/yoga ball between legs, 2 x 15 (hard!)

    RC (I wrote RX initially, lol) exercises, 15 minutes

    Stretching, 15 minutes (go me! )

    2 x hottub/steamroom/cold shower



    Whew. Made it through a tough day. I actually felt fairly energized after my gym workout. However, I'm sure I'll feel the pain tomorrow. I'm taking what Speedocalls "Vitamin I" tonight as a precaution. As to tomorrow, I have planned a recovery swim/ART/hot yoga. Then Saturday is an off day.

    I'm slightly concerned about the week before Nats. My son is racing in the Stotesbury Regatta Thurs-Fri. Mr. Fort is running in the York Marathon on Sunday to get his QT for Boston. Not sure if I can get to both of these and find pools. My son's team, unfortunately, may not have their replacement boat from Vespoli by then. If not, they will have to race in a slow loaner. I would really hate to miss that race as it's such a lively festival like atmosphere at the regatta. Last year, my 9 year old liked it so much she declared she would be a rower. Must ponder these plans. I spend so much time in the car on a daily basis, I hate to add in longer trips right before Nats.

    And when do we begin the social planning? Is anyone going to the USMS sponsered social? So far, I've only got plans for Saturday night. Though I'm sure I will be hanging with my team Hot Tubers throughout. Restaurant recs?

    Updated April 29th, 2010 at 10:48 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  7. Beneficial side effects of training

    by , April 29th, 2010 at 10:00 PM (Elise's Fitness Fun)
    I'm supposed to be a hostess at a local charity event soon, so tried on some of my casual summer cocktail dresses to figure out which to wear. I was really surprised to find that I had lost some inches in some areas. I guess the heavy weight-lifting has not made me into Helga afterall. I figured my back must have gotten bigger with the lat work and actually that there would be some zipper issues when I zipped it up the side. Acutally, the dress was loose in that area! HOORAY!!

    Early in the evening, my eleven year old son commented that I was no competition and that he could kill me in a running race. I asked if he was sure about that and challenged him to a race across the backyard - 30 yards. This was more about trying to keep him a little humble. With his success in some local running races, he has gotten the idea that he doesn't have to work very hard to be decent at something. When his middle-aged mom got him three times in a row, he realized that he better not get too comfy in his success.

    After two races, I was ready to head in as the mosquito truck came around steaming out its wonderful pesticide. Not in the mood to inhale a bunch of stuff designed to kill something. Son was insistent on racing again though and I kept my fingers crossed that I wouldn't sprain my ankle or pull a hamstring in my intent to teach him an important life lesson. After getting him a third time, I proclaimed it was time to go in and eat dinner. I knew it was just a matter of time before I pulled somthing and would once again be writing, "No Nationals" on my blog.

    In addition to my wind sprints across the backyard, I got to the pool today and the weight room. At the pool, on main set, did a mini version of a set I saw on pwb's blog the other day. Also, adjusted the interval a little so that it would be an aerobic swim for me rather than an anaerobic swim (What is some easy anaerobic stuff for pwb would have me in a total anaerobic state!).

    Warm-up: reverse 400 I.M.

    Main set:

    2 x 75 swim on 1:10 -did free
    2 x 150 swim on 2:15 - did free
    2 x 75 kick on 1:30 - did fly kick
    2 x 125 swim on 1:50 - did free
    2 x 75 swim on 1:15 - did back
    3 x 100 on 1:45 - did back

    100 easy

    4 x 25 AFAP with fins on 1:00 - did fly on odds and back on evens

    100 eash

    4 x 25 AFAP with fins on 1:00 - did free - held 10s.

    300 easy

    2400 SCY

    While son was at swim practice, went upstairs to weight room. For jump rope, went to aerobics room with wooden floor that has some give. Perfect place to jump.

    Squats: bar x 20

    Push-ups with Bosu ball: 20-15-10-5

    Lat hi row: 90 x 5, 2 sets of 140 x 6

    Leg curls: 30 x 5, 2 sets of 50 x 6

    Hammer curls: 2 sets of 10 x 10

    Jump rope: 2 sets of 250 jumps as follows (first set was 3:01 and second set was 2:32):

    100 "skips" - run in place and try to come close to kicking rear, 50 fast jumps - both feet at same time, 50 run in place, 50 fast jumps

    1 minute rest

    50 run in place, 100 fast jumps, 50 run in place, 50 fast jumps

    Back extensions: 2 sets of 20

    Knee/leg raises: 2 sets of 20

    Wonder if I should take some ibuprofen tonight?!

    Updated April 29th, 2010 at 11:44 PM by elise526

  8. Off the blocks!

    I swam the noon AGUA workout with Coach Craig today. Here’s what we did:

    500 warmup

    400 done as 4 x (25 build + 25 easy + 50 fast), odd 100s FR, evens ST

    chalk talk on body position in different strokes

    8 x 50 (25 easy, 25 fast) @ :50, 1st 4 = FR, 2nd 4 = ST [I did BR, worked on looking at my hands while recovering]

    dive technique review

    3 x (200 easy + 50 sprint from blocks) [I did these all FR]

    250 warmdown

    I was really glad to get to do some dives—I think this is the first time since December that I’ve gotten to practice starts outside of meets. I feel like an excited little kid whenever the coach announces that we get to go off the blocks!

    Some of my dives could have had a cleaner entry—I'm not terribly consistent, and will work on that before nats. I was happy with my breakouts on the sprints. I do need to work on remembering to breathe all my air out before taking a breath in on sprinting—on the last 50 I found myself really desperate for a breath, only to realize that had exhale once I turned my head before I could get air in.
  9. Sarasota Y Sharks Masters 5:30 AM Workout -04/30/10

    by , April 29th, 2010 at 03:52 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    4 X 100 1:40 1:30
    4 X 50 :50 :45
    Twice through. Round 1 intervals left, round 2 right.

    2 X 150 kick 3:30
    2 X 100 kick 2:15

    4 X 100 free 1:30
    1 X 400 IM 7:00
    3 X 100 free 1:30
    1 X 300 IM 5:15
    2 X 100 free 1:30
    1 X 200 IM 3:30
    1 X 100 free 1:30
    1 X 100 IM -


    3 X 400 pull 6:00(1:30) or 6:40(1:40)

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  10. Thursday, 4/29/10

    by , April 29th, 2010 at 01:16 PM (A comfort swimmer's guide to easy swimming)
    SCY, solo

    300 swim free
    300 kick back
    300 pull alt. 25 free breathe every 5/25 back
    6 x 50 on 1:00 alt. drill/build by 25: odds free, evens back

    swim 6 x 150 in sets of 3:
    #1 and 4 on 2:30 free, last 50 fast
    (both of these were around 2:00)
    #2 and 5 on 2:45 back, middle 50 fast
    (both of these were around 2:15)
    #3 and 6 on 3:00 as 50 free at 85-90%, 10 sec., 50 back at 85-90%, 10 sec., 50 easy
    (free was 32, 33, back was 38, 39)
    100 easy

    kick 12 x 25 (no board) on 40: odds easy, evens fast choice: work on long walls and strong finishes
    (all on my back, the fast ones were 22-25 sec. easy ones around 30)
    100 easy

    swim 8 x 25 on 45: odds easy, evens fast choice: also work long walls and strong finishes here.
    (on fast ones did first 2 back - 17±, last 2 free -16±)

    200 swim down
    Total: 3000 yards

    Thursday Evening -
    Went back to the pool to practice starts and turns.

    800 of swim, kick, pull etc

    8 x 50 on 3:00 off the blocks, sprint all out through the turn with strong breakout then easy to finish. 1-4 back, 5-8 free.

    200 easy cool

    Total: 1800 yards

    Total for the day: 4800 yards

    Updated April 30th, 2010 at 11:42 AM by poolraat

  11. Thu Apr 29 2010

    by , April 29th, 2010 at 10:49 AM (Ande's Swimming Blog)
    Thu Apr 29th 2010

    weighed 218 today

    1 new size 30 B70 full arrived yesterday
    got 2 new Blues for Nats

    Upcoming Travel

    Thu May 13 - Sun 16: Grand Canyon, AZ
    (any recs for what we should do?)

    Sun May 16 - Wed 19: Scottsdale, AZ
    (any recs of things to do in Phoenix, kids are 19 & 20?)

    Thu May 20 - Mon 24: Atlanta


    Swim Center
    SCY Main pool
    WHITNEY coached
    5:30 - 7:00 dove in 6:32ish
    swam with Todd,
    Beside Marcio, Tenielle, & Nate

    wore B70 jammer

    Warm UP
    3 rounds of 150 fr 100 pull 50 kick

    assigned 5 x 100 on 1:15, 50 easy, 4 x 100 on 1:15, 50 easy, 3 x 100 on 1:15, 50 easy, 2 x 100 on 1:15, 50 easy, 100 FAST
    5 x 50
    50 easy
    4 x 50
    50 easy
    3 x 50
    50 easy
    2 x 50
    50 easy
    100 fast
    went 52

    assigned 200, 175, 150, 125, 100, 75, 50 25
    Did between half to 2/3rds

    10 x 50 on 1:00
    odds kick fast held 31s & 2s, went 27 on last
    evens easy

    50 easy

    2010 MEETS:

    [2010 Short Course National Championships
    Thu May 20 - Sun 23, 2010
    Nats are in 3 weeks & 1 days or 22 DAYS
    time to get fast, strong, skinny, & rested
    Days Till Nats
    FRI 050 BR 100 FL
    SAT 200 IM 050 BK
    SUN 100 IM 050 FR

    July 8 - 11, 2010
    Senior Circuit #4
    Austin, TX

    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Swim Workouts
  12. Riding the rest from state????

    I left work late yesterday and got stuck in awful traffic. I got in a solid half hour after I wanted to ... oh well.

    Did my usual 1000 warm-up:
    300 free swim (this varies from 300-500 depending on how I feel)
    200 IM drill
    200 fly drill
    5 x 50 kick/build
    2 x 25 fly

    6 x 100 fr on 2:00 BPA (best possible average)
    Wanted to hit 1:12's consistently. Went out at a comfortable pace on #1 - looked at the clock took me a couple of seconds to realize I went about a 1:07/1:08 - - that meant the rest were probably going to hurt like a I think my practice time PR (from a push) is about a 1:06. I'm totally thinking this is riding the rest from state and that I'll be slower in the next two weeks.

    What I take away from this being good is that my stroke feels pretty good right now. It makes me feel like I am doing things right after all and that in 3 weeks I'll be ready to roll ...

    #2 1:08/1:09
    #3 1:12
    #4 1:12
    #5 1:13
    #6 1:14

    200 ez recovery

    Then teammates started showing up and I started chatting so I only did 2 x 25 fast on 1:00 - hit around 13s on both but was not feeling fast. Did another 150 worth of drills and ez and got out.

    That was my fifth day in a row in the water and 6th out of 7. Taking today off (mostly because I have to due to job stuff).

    Tomorrow I plan on another solo swim doing my usual warm-up, doing 8 x 100 on 2:00 then 400 ez and drill then some fast 100s and 50s. We shall see.

    Every muscle in my body still hurts from training on Tuesday. Feels good to be sore. I'm going to miss that over the next 3 weeks.

    I leave 3 weeks from today for Nats!!!
  13. 4/29: Boring blog post

    Lifetime SCM

    -- 500 free
    -- 200 flutter kick with board
    -- even with fins
    500 ez back cool down

    Seriously considered just posting that, for Geek and Fort.

    Jetlag: I think my body clock is back on the right timezone, but I probably have about 5 hours of sleep debt. Maybe it will take me 18 days before I am back to "normal", but my schedule is functional. All my 'customer' interaction is via email, so the slowness in thought that is a side effect of sleep deprivation isn't really an issue at work.

    Today's set: This was my idea of a aerobic workout combined with a kick workout. The fins were the hardest part. The fastest 500 without fins was holding a 1:18 pace and 1:13 with fins. The fins sure felt faster and harder, so I am wondering if I made a mistake in counting or calculating. The kick sets ... not fast

    Training for Atlanta: My plan is to get as much water time as possible before Atlanta, hopefully close to daily pool workouts. For the next 2 weeks, work aerobic and kick, add speed focus about 10 days out for a week and ease up to 80% volume the 3 days before the meet. No lifting, but I will add core and stretch cords back this starting this weekend. Obviously, I lack the base to taper from, so the goal is to build up enough base that can support a short rest, similar to what might be done for an important early season meet.

    Muscle and Performance Magazine: My name and address were sold which resulted in me getting this body building magazine free. Yay! I started reading it because I needed something easy on the brain when I got back, but the magazine seems to promote supplements that have research behind them, which intrigued me. I need to verify that they aren't just making stuff up, but the short supplement articles provide enough info that I should be able to track down the articles they are referencing. A made up claim would be "Green Tea extract was found to prompt fat loss in a double blind study of 131 women conducted by Baylor University in 2005." Sounds good, but I would like to see the article itself and it is nice that enough information is provided that tracking down the article shouldn't be too hard.

    All the information contained in this post could change in 14 days when I wake up from my jetlagged stupor.
  14. Wed April 28, 2010

    by , April 28th, 2010 at 10:27 PM (Keepin Track 2010)
    Good advice given! After workout last night, a teammate mentioned that he would be changing his workout schedule to include TH-FRI-SAT-SUN in preparation for the Nationals full weekend schedule.

    I thought it was sound thinking, so I rearranged to work it out. It is going to be a bit complicated as I have to photograph a wedding out of town on Friday, but I think another teammate and I can sneak in an early Friday morning swim before I leave town.

    Saturdays and Sundays are premium fare at our place, will be a pinch to get in on those days, but I can do it. It is only for a few weeks.

    So...sorry for the delay...what the heck did I do today?

    ...... about 30-45 min of stretching/yoga with my 7yr old, and then a short and not so comfortable run for only 25 minutes while the kids were at their workout. My knee made troubles for me again so i switched to fast walk at the end. Perhaps another PT visit in order.
  15. Vid + Yoga

    by , April 28th, 2010 at 09:31 PM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes:

    I did feel rather killed from yesterday's killer mode double, so I just went to hot yoga today. Great stretch. Great for the back.

    I had a couple ab cramps during class. I think this was a result of residual inadvertent glutening the last couple days. Sunday, at our late post meet lunch, I started eating a salad before realizing that there were flour tortilla strips in it. Then, yesterday, I ate a burrito from Whole Food in a corn tortilla. Thought it was safe, but later (after a reaction) read the label and saw there was wheat flour in it. Geez. I have the usual lovely red neck rash.

    50 Evil Video:

    Chicken of the Sea taped my cyclops 50 evil from Zones (33.72):

    Another of my trademark awful starts. After getting some advice, I'm going to stop leaning back ala Crocker and tilt forward ala Stud. My hips are just too low using the other style, and it is causing me to thwack my legs and feet on the start. The thwacking no doubt slows down the underwater portion.

    Though I can't go off the blocks at my usual practice pool, I'm going to do more off the side.

    Jim Corbeau suggested I switch to a grab start. But I've never done one as a master, and I don't want to tinker with that right before Nats. I know Wolfy likes the grab start, but it seems that you get off the blocks more slowly. One thing I have going for me is getting off the blocks fast. My start looked much better/faster leading off the 200 free relay. See [nomedia=""]YouTube- 200 free relay Zones 2010[/nomedia].

    I was pleased to see I was lunging/undulating better than previously. Now if I could just correct my head position ... Still, all in all, it's 4 seconds faster than my first 50 evil as a master.


    I'm making an attempt to switch myself back to whey protein isolate for my smoothies, as whey seems superior to hemp for building muscle. I found some whey protein at Whole Foods that is supposedly lactose free & gluten free. However, on the supplement facts on the back, it then says it contains milk and soy. How can it contain milk and be lactose free? Hmm ... in any event, I'm taking lactase enzymes with it to aid in digestion.

    Resistance bands:

    May bring my band on vacation with me:

    Lactate Suffering:

    Tomorrow, Speedo and I are doing a Jim Corbeau "suffering set" to train our bodies to "buffer" our lactic acid while racing. It sounds like a real puker, and I am having a bit of a Geek-like reaction to it. I clearly need to HTFU. I will definitely be doing an active recovery workout on Friday ...

    6x thru the following:

    - 50 FR swim at 85% on :40,
    - 50 BR swim @ 95% on :45,
    - 25 BR swim @ 100%,
    - 75 EZ
    - :45 sec rest
    - total interval is 4:00

    Updated April 28th, 2010 at 09:59 PM by The Fortress

  16. Waking up the CNS to race.

    by , April 28th, 2010 at 04:39 PM (Elise's Fitness Fun)
    Hit the pool again today and did a few timed 25s to see where my speed is. A little off right now, but I expected this. Have not been doing many timed sprints or AFAP swims. Also haven't raced since mid-February. I figured it was time to wake things up and as I discovered, still have some work to do.

    Warm-up: 1000 - 300 easy, 8 x 25 one-arm fly with fins/back on :30, 4 x 75 - odds fly drill/evens back drill on 1:20, 4 x 50 - free/stroke on 1:00

    timed 25 free from dive (no block and in tank suit): 12.9 (yuck)

    easy 25 free

    timed 25 free from dive: 12.8 (more yuck)

    easy 25 free

    timed 25 bfly from dive: 13.2 (o.k., but want at 12.8)

    easy 25 free

    timed 25 free from dive: 12.3 (This time I just swam and did not think. Felt spastic and choppy, but I guess it worked to get time down a little)

    easy 25 free

    timed 25 back: 15.9 (Really yuck and a reminder that I don't like to sprint backstroke. This is pretty bad though - needs to be more like a 14.9.)

    100 easy

    4 x (100 hard swim with fins, 20 seconds rest, hard 75 kick with fins, 25 easy) - did free, back/free by 25, back/free by 25, free/fly by 25

    100 easy

    2300 SCY

    I can tell I need to really work my speed for the next couple of weeks. May add in a little jump rope to wake things up as well. Will drop all drylands (core work, etc about 10 days out). May do just one more weight workout before deload.
  17. Mixed Bag of Goodies 4/28/10

    by , April 28th, 2010 at 03:57 PM (The Labours of SwimStud)
    So My knee is bothering me a little. I guess the rigours of the season are weighing down on my body. So I wanted to do BR but couldn't kick as a precaution so I opted for alternative measures.

    Warm Up
    200 Kick
    200 Pull Paddles
    200 Swim
    4 x 50 Fly 1:30 held low 40's. Last one was ugly but I am going to start swimming a bit more fly earlier in my workout to try and get into the groove.
    200 EZ

    Main--Stolen from Geek

    Twice through:
    1 x 300 75EZ/25 IMO x 3 5:00
    3 x 100 HD K 2:45
    1 x 200 50FR/ 100BK/50 FR HD
    8 x 25 HD K :35
    I did the first round sans fins, and probably not kicked fast enough but after the meet, and swimming, weights and running...I am not to unhappy with a good solid effort. My 100's I held at <2:20 and the 25's at <:25. The 2nd go through I used fins and went on faster intervals...

    Post Main/Cool
    200 EZ no fins
    4 x 100 BR Pull--fast hands
    4 x 100 BR Pull fly kick EZ

    Lifted weights but avoided leg press to save my knee the aggravation. Did some core work, then guzzled a Muscle Milk in about oh, 26.25 seconds.
  18. Colonies Zone Meet

    2010 Colonies Zone Short Course Yards Championships:

    It was good to meet so many of my 1776 teammates this weekend; a very friendly and helpful group of people. Special thanks go to Wayne for counting for me in the 1000 at the last minute!

    We have a lot of fast people, spread over most of the age groups. Being able to team up with these guys for relays at the end of the year is great!

    Speaking of which, props to Tom for putting together our Delaware Valley LMSC record-breaking 25+ 800 free relay, which I was proud to anchor. That was definitely a good call! I pulled a 1:50. I'm pretty happy with that. [Addendum: this relay placed second in the nation in the recently-finalized SCY top ten. Thanks again to Tom P. for masterminding the whole thing].

    Personal highlights:

    1: Doing a 10:22 in the 1000 despite going only about 95%, and almost missing the race by running around trying to find a last-minute counter! I went 10 seconds faster than I did at Y Nats last week, and came within 4 seconds of the meet record for 35-39. I wish I had gone 100%, maybe I'd have gotten that record, but still a 10 sec. drop is nice either way.

    2: Trying a different overall strategy for the 400 IM, and a different technique for fly specifically, which seems to have worked. I'm happy with the time, considering I was experimenting with the fly, and the effort I put into it overall (I was trying to save strength for the 100 back immediately afterward). I tried a lot harder last week at Y Nationals, and only went 2 seconds faster. I've learned that even if I can't get the times I want, I can at least adapt and treat races as learning exeriences.

    The other races were OK, right about where I thought I'd be, maybe a little slower. I won races of 200 yards-and-longer, and placed 2nd in anything shorter than that. Pretty much what I would expect! But hey, it was a long weekend, lots of swims. Most of my races were best times (as a Masters swimmer); can't argue with that!

    I'm now enjoying some time off (from swimming AND work!). Man, did I need it. I've been running on fumes the last few weeks, and not just b/c of all this swimming and travelling! But I look forward to seeing these guys again this summer.

    2010 Colonies Zone Long Course Meters Championships:

    After 3 weeks of minimal training, I managed to make the National LCM Top Ten in one of my off-events, coming in 6th in the 200 Br. Just goes to show that you never know what will happen...but you can always at least try!

    Congratulations to my team, 1776 Colonials; we won the Medium Team Division at LCM Zone Championships, without doing any relays! Most of the thanks go to Tom P. and Laurie Hug, who seemed to do about 50 races per day with machine-like precision. For my own part, I managed to win the 1500 and the 400, despite minimal training, so I'm pretty happy with that. The 1500 had never been offered at LCM zones before, so I ended up setting the meet record in that race; next year I'll try to re-set the record with a more deserving time!

    I seeded myself way too fast for this meet. At one point I spoke to the meet officials and offered to switch to one of the gutter lanes so that more deserving swimmers could get the better lanes, but they thought that would be too complicated, so I stayed where I was.

    The overall time in the 1500 is not good, but I’m actually pretty pleased with my splits; they were fairly consistent. That’s all I can ask for at this point; if nothing else, you can always control the mental part of it.

    I went after the 400 free more aggressively. I’d rather get in and race a shorter event like this and let the chips fall where they may. No sense in getting intimidated by 400 meters.

    When I decided to go to Zone Championships, they were only 3 weeks away. But I realized that there's never a good reason to quit, so I decided to go to the meet anyway. A short training period just means you have to modify your expectations, rather than quit altogether!

    Finally posted an avatar...

    More photos to come later. Some, like the shots from the plane to Florida, were taken with my little point-and-shoot (didn't feel like lugging my real camera to Nationals). Others were actually taken at Zones in 2008, before I started swimming again. At that time, I was building my portfolio (still am!), and went to Long Course Zones meet down in Maryland. They're lumped in with shots from 2010 Short Course Zones. Enjoy!

    The avatar is actually one of my own photographs, shot on film back a few years ago. I left the shutter open for a long time while driving down the Trenton tunnel, then flipped it back into a negative when I digitized it (which explains the weird colors, and why the lights along the top of the tunnel are dark, while the rest of the tunnel is bright). I realized a few days ago that this image kinda looks like being under water in a pool, the black lights looking somewhat like lane-lines. I thought, "well, i guess I finally found my avatar!'

    Aug. 4, 2012: Keystone State Games.

    Went to the 2012 Keystone State Games yesterday with only about 4 weeks of consistent training. Trouble is, last week I had an emergency dental issue that kept me out of the water & gym for 7 days. Worst possible timing. I literally didn’t touch a pool till the day of the meet. And even then I had very minimal training before that. But I decided to go anyway, and make it a moral victory, rather than sitting home feeling sorry for myself. I was entered in 5 races (the maximum), and planned to drop 1 or 2 of them anyway, but with the missed week of training, I decided to drop down to 2 races, the 200 Br and 200 Bk. There were no other swimmers in my age group in those races, so there was no pressure to go fast. And I’ve been playing around with my back and breast technique in practice anyway, so I decided to make these 2 races into ‘practice runs’ to see if my technique changes were working. The good news is, I believe they are. The bad news is, my times were abysmal! Oh well, I consciously decided not to go fast anyway, and with only recently getting back into the pool and the lost week of training, it’s not like I was going to go fast even if I tried. And I came home with two golds and even set meet records, believe it or not (the 200 Bk had never been attempted in the M35-39 AG, and the 200 Br record was 3:24 !!!!). So it was a good day…a moral victory for showing up, and got to test my technique changes under quasi-race conditions. I even think my back start was better than usual.

    Aug. 2013:

    Decided to go to the State Games of America, even though I only trained a week and was in no condition to compete. I won the 200 fly because no one else was entered in my age group, LOL. Since I had only trained for a week and no one else was entered in it, I loafed it to try to save strength for the 200 Br. Going into the 200 Br, I noticed the one other guy in my AG had won the 100 Br in about the same time I would’ve done if I were entered in it. So I began to realize that the 200 Br would be competitive, and started getting unusually nervous, but determined to make a go of it anyway. We ended up right next to each other, with me in the end lane. The guy was in really good shape, no body fat, etc. The race started, and he would get ahead in between the walls, but I was destroying him at the turns. I snuck a look at one point to figure out why, and saw that this guy clearly had no real swimming experience…he would grab the gutter, pull himself up WAY high, drop back down into the water and then push off. He stayed with me for about 125 yards, but then he just disappeared. I don’t know if he got tired, or if he just wasn’t used to being challenged and gave up. I’m not even sure if he finished the race, that’s how much he disappeared! So I won with a very slow time, but at least I was able to go home with a funny story: the really fit guy who can’t swim v. the totally UN-fit guy who can! Not that I’m any kind of breaststroker, mind you.

    I had actually started trying to get back into shape in May, but I went back to school instead. Swimming got pushed to the back burner. Besides, the results I saw at the one meet I attended in June were shockingly poor! Much slower than I thought they would be, and I had that “deer-in-the-headlights” feeling. Something seems to have slipped…I wondered if my competitive drive was starting to disappear.

    Updated October 15th, 2014 at 02:49 PM by Undeniable

  19. Tuesday April 27, 2010

    by , April 28th, 2010 at 01:44 PM (Keepin Track 2010)
    Our Master's team practices on Tuesday and Thursday nights. I was glad that we had workout tonight because I felt under motivated and likely would not have accomplished such a lengthy showing on my own. I was already looking forward to the camaraderie before I even got there.

    We were a bit pressed for time tonight though and I sensed the rushed nature of the workout. It wasn't too terrible, but I generally like to have a bit more "perspective moments" (REST) lol between sets to regroup.

    The main set involved some descend work in the middle portion. I felt like I was descending in effort and time, but the increment was maybe a little shy of what I would have liked. As for recovery, the 100 pull and the easy 100 back in the set got me right back to READY for the 3x100. I think that is a good sign that aerobically I am in good shape. ahhh.

    I did not connect with either stroke tonight as I did last week. The biggest helper of that is to sense the height in my shoulder area during freestyle to kind of "GET THE FEEL OF IT" and to raise my hips high throughout the whole stroke cycle in BR. Both those attempts seem to do the best at resetting my good stroke.

    Got to train the brain what is right!

    I lifted this morning for about 45 minutes. All arms sets and leg sets 2x. Once mod at 16 reps and Once heavier at 10-12 reps. CORE too. Could be why TUES workouts have been a challenge-lifting tricky to place in my week. BR sprint did not feel LIGHT or SPRINTY, so must be careful.

    Today's practice:

    WU 300 mix 200 kick 100 BR drill

    200 Kick - with flippers

    4 x 50 IM order (25 drill, 25 swim) on 1'

    3 x 100 Stroke (50 drill, 50 swim) on 1:45

    Main set:
    1 x 100 FR Pull on 1:30
    3 x 100 FR on 1:30 (Descend speed by sets)
    1 x 100 easy (lol) back on 2:00
    (Repeat 5x)

    4 x 50 Kick breaststroke NO BOARD!

    Stroke set:
    2 x 50 Swim on 1'
    (R:30; repeat 3x)

    2 x 25 sprint work breakout.

    200 WD

    Total = 4600yds
  20. Sarasota Y Sharks Masters 5:30 AM Workout -04/29/10

    by , April 28th, 2010 at 01:22 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    4 X 100 2:00
    2 X 150 2:30
    2 X 200 3:30

    1 X 300 free 5:00
    1 X 200 IM 4:00
    3 X 100 kick 2:30
    Twice through

    2 X {4 X 100 broken 2:15
    Broken 5 seconds at the 50.
    Break between rounds.

    12 X 50 1:15
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts