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  1. Wed Sep 29 2010

    by , September 29th, 2010 at 10:51 AM (Ande's Swimming Blog)
    Wed Sep 29 2010

    Did not swim Tue Sep 28th

    Subscribe to Ande's Swimming Blog

    Fri Oct 1st we are back in the swim center

    Whitney Coached
    6:00 TO 7:30 am
    Austin Mabel Davis pool
    swam with todd & tyler
    dove in around 6:35

    missed it


    4 x 150 fr on 2:00

    4 x 50 bk

    4 x 150 fr on 2:00

    4 x 50 br

    4 x 150 fr on 2:00

    4 x 50 br

    400 done 50 k 50 with 3 breaths
    Swim Workouts
  2. 9/29 Pratice

    by , September 29th, 2010 at 10:42 AM (Random Nonsense)
    I have come to the conclusion that most people don't get my jokes, and I am ok with this, because most of my jokes aren't funny.

    Warm up
    - 400 free
    - 200 kick on back no fins
    - 400 back
    - 2x100 drill (right, left, catch up, fist)
    - 150 free on 2:00
    - 50 back on 1:00
    - 150 free on 2:00
    - 50 back (supposed to be breast)
    - 150 free on 2:00
    - 50 back (supposed to be fly)
    - 50 free (24.25)
    Main Set
    - 6x150 on 2:00
    - 100 kick on back no fins
    Cool down
    - 200 ez

    My fastest 50 free is a 24.20 unshaved untapered without a tech suit and a 23.96 unshaved untapered wearing legskins, so 24.25 in practice is pretty good for me.

    Apparently I either need to learn to breath faster or not breath during the 50, so I might try a no breath 50 this weekend. I took one breath this morning on the 50 and my coach said I came to a stop and LW said it did slow me down.

    Eye balled, I was out in 11, but that could be anything from my last stroke into the wall to me pushing off the wall, so I can't say it is too meaningful, but I like the sound of it
  3. How do I make it out the door some days?

    by , September 29th, 2010 at 08:29 AM (Mixing it up this year)
    Well today was one of those days I really wanted to sleep in but just could not do it.

    1000 Free as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins alt by 25 easy/25mod/25 fast
    500 Back kick w/fins alt by 100 fashion model/streamline
    10x100 odds Free@1:30, evens Back@1:45 w/paddles was holding 1:17's on the free and between 1:33-5 on the back
    500 Free drill easy

    Total 3500 yards
  4. More Speed Work, Tuesday, Sept. 28

    by , September 28th, 2010 at 09:10 PM (The FAF AFAP Digest)

    Headed over to Oak Marr around 1:30. Couldn't get there in time to swim with Speedo due to foot MRI. Though I do enjoy his kick set. Did the following:

    Warm up:

    800 various


    8 x 50 double shooters w/MF @ 1:00

    10 x squat jumps off bottom of pool (7 feet deep)

    8 x 25
    odds = build to fast flutter kick shooter or underwater free recovery
    evens = EZ

    4 x 25
    odds = fast flutter kick w/board
    evens = EZ

    50 EZ

    Speed Set/RA Broken 100s w/fins:

    4 x 100 @ 8:00 broken as:
    1 x 50 @ 1:00
    1 x 25 @ :30
    1 x 25 kick @ :30

    150 EZ after each

    Went fly (24, 11 high, 12); back (24 low, 12, 12), breast (30-31, 14, 12), IM (25, 12, 12)

    Last time I did this set with Speedo @ 9:00 and went:

    Odds back and evens evil w/fins
    #1 went 25, 12, 12 (sluggish start)
    #2 went 30, 15, 15
    #3 went 24, high 11, 12
    #4 went 29, 14, 14

    200 EZ

    Total: 2700



    I felt horrible in the water today. Not sure why. Could be lack of solid sleep, combined with allergies. I was sleeping relatively well for awhile, and I seem to have fallen off the wagon again. I got a PM from our resident Dr. Jaegermeister saying, after reading my thoughts in Swimmer, that I was on the right track to help correct this issue somewhat. So I will carry on.

    The water also felt like a bath after swimming at Mason a couple times in a row. Definitely felt more than 84 to me today. A young guy hopped in my lane to swim while I was getting out and went on and on about how cold it was. I just rolled my eyes. It's people like that (and the noodlers) that keep the Rec Center pools at uncomfortable temps for anything but lap swimming and noodling.

    Spoke to a Machine coach for a bit at the end of practice. Wondering why I was practicing solo, slight recruiting nod. He will be at the Sprint Classic coaching some Machine masters swimmers. Sometimes I wonder if masters joining USA teams will result in more USA growth than more masters team growth. USA teams often have more options for swimmers, case in point Speedo.

    My fly still feels kinda bouncy. I think I need to do some easy speed fly to fix this issue.

    Odd Allergy:

    My food allergy doc also called today to tell me that I am, in fact, allergic to pomegranates. What a weird freakin' allergy! And, unfortunately, I have been poisoning myself as I usually add pomegranate juice to my smoothies and sometimes sprinkle the arials on my salad. My darn Gu Brew is even pomegranate flavored. At least this is an easier problem to correct than avoiding gluten and dairy. I hope I will feel better through avoidance; it's bad enough with fall allergies. Several friends agree that this fall is worse than ever.

    Hmm .. I just googled pomegranate allergy at Jimslie's urging. I have zillions of symptoms of this "rare allergy:"

    Runny nose
    Watery eyes
    Sore eyes
    Itchy eyes
    Red eyes
    Throat swelling
    Sinus pain
    Breathing problems

    Lovely! But perhaps this explains why my eyes are in their current state of malfunction.


    I'm wondering about our use of the terms "speed work," "race pace'" and "lactate tolerance." Q and I were discussing it in Patrick's blog. I had thought that race pace work could be done either way -- as speed work with mega rest or as a lactate tolerance set w/less rest so you were still (and more painfully so) battling the lactate and building power endurance. I was thinking of "race pace" as perceived effort for X distance. Is there a more specific usage of these terms?

    Updated September 29th, 2010 at 12:01 AM by The Fortress

    Swim Workouts , Test Sets
  5. Tuesday, 9/28/10

    by , September 28th, 2010 at 06:11 PM (A comfort swimmer's guide to easy swimming)
    SCM with Carrie

    Warm up
    400 Swim, 200 free/200 back
    4 x 100 - 25 kick 50 drill 25 build/15sr (did these reverse IM order)

    1 Free and Back
    Focus on good turns!
    1 x 500 build free/20sr
    1 x 400 - 200 build back, 200 build free)/20sr
    1 x 300 strong free/20sr
    1 x 200 strong back/20sr
    1 x 100 stronger free/20sr
    1 x 50 (25 EZ back 25 Fast Free)/20sr
    1 x 25 Fastest Back/80sr (good finish)

    Pull or Kick (500) Use snorkel even on kick
    5 x 100/20sr build
    pulled on odds, kicked evens

    Total: 2875 meters
  6. What's That Blue Thing Doing Here?

    by , September 28th, 2010 at 03:23 PM (Too Neurotic to be Suitably Aquatic)
    I got a new culinary knife yesterday! My buddy, The Man of Action, sent it to me in the mail. It cuts tomatoes, beets, peppers, garlic and greens as easily as my fingertip.

    After 20 minutes of steady bleeding, and hemming and hawing about getting myself to an emergency care place, I finally bandaged up the thing. (Hydrogel is this klutz's new best friend.)

    And of course, my first thought was not "ow" or "I wonder if any part of me ended up in dinner?" but "will this mean I can't swim tomorrow? For a stupid fingertip?"

    I did swim. But it was painful, at times. I tried to keep a bandage on it by rubberbanding my index finger to my middle finger, but that just cut off circulation and I think caused the bandage to come off more quickly. So I let it free, but that little piece of skin that remained hurt like hell when pushing off the wall while flipping and when I accidentally dragged the tip on the water in freestyle. So I did a lot of kicking, and not a lot of yardage. It turned into this:

    500 free, broken: to search for rubber band, to try to find a better hand position, to whine a little, and then to do some random backstroke
    500 kick, IM order by 100's
    500 swim - work through the pain!
    2x250 50 stroke, 150 free, 50 stroke, 1st one kick, 2nd one swim

    Finger was relatively OK afterward, if not gross. And then in the shower I was not careful with my finger and futher injured myself on my towel while drying my hair. Butterfingers McGee, FTW!

    Anybody have a good solution for dealing with such injuries while swimming? Other than making sure I always use the culinary-approved knuckle technique for cutting beet greens from now on? Because this won't be the last time for me.
  7. Sarasota Y Sharks Masters 5:30 AM Workout -09/29/10

    by , September 28th, 2010 at 12:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 1:40
    3 X 200 3:00
    3 X 150 2:15
    3 X 250 3:45

    3 X 100 KICK 2:15
    6 X 50 KICK 1:00
    8 X 25 SPRINT KICK :45

    1 X 100 easy 2:00
    4 X 25 sprint kick :45
    4 X 25 sprint :45
    Three rounds. Short break between rounds.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  8. Monday, 9/27/10

    by , September 28th, 2010 at 10:46 AM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Recovery day
    Warm up (800)
    200 swim - no equipment
    100 drill
    200 swim - w fins
    100 pull
    200 swim - w fins and paddles

    Kick/Swim Set (1200)
    1 x 200 Kick/4:00 smooth
    1 x 200 Swim/20sr smooth
    2 x 100 Kick/1:50 build
    2 x 100 Swim/15sr build
    4 x 50 Kick/50 strong
    4 x 50 Swim/10sr smooth

    Total: 2000
  9. Sunday, 9/26/10

    by , September 28th, 2010 at 10:44 AM (A comfort swimmer's guide to easy swimming)
    SCY in Boise with Coach Kelsey

    Test set today
    Warm up
    300 Swim
    300 Pull
    300 (50 kick - 50 drill - 50 swim)
    3 x 100/1:45 build

    Test Set:
    Free: 1 x 100/6:00
    Time (50) 32.41 (50) 34.19 = 1:06.60

    2 x 50/3:00
    Times 1st - 50: 29.72 2nd 50- 31.1

    Back: 1 x 100/6:00
    Time (50) 36 (100) 1:17.32

    2 x 50/3:00
    Times: 1st 50 - 34.60 2nd 50 - 34.66

    Fly: 1 x 50 Time: 33.47

    Warm down
    2 x 250 (100 kick - 50 drill - 100 swim)

    Total: 2200 yards
  10. Feeling too old today

    by , September 28th, 2010 at 08:34 AM (Mixing it up this year)
    Just not moving well today. By the end of workout my right shoulder was feeling left out and decided to start causing me some issues.

    10x100@1:40 Free
    600 Fly kick w/fins alt by 100 kick on side/kick on back
    400 Free kick w/fins alt 50 easy/50 build
    5x200@3:30 Fly w/fins as 50 rt arm/50 lt arm/50 kick on back/50 swim strong
    3x100@1:40 Free w/paddles & bouy
    200 Free easy

    Total 3500 yards
  11. Monday, Sept. 27

    by , September 27th, 2010 at 09:21 PM (The FAF AFAP Digest)

    30 minutes of yoga and stretching


    This was my off day, but figured stretching wouldn't interfere. Otherwise,

    1. I am quite cross b/c I went to the eye doctor today and have an eye infection and keratitis. Again. No contacts for a week. Where are the prescription goggles? I feel like a human punching bag lately.

    2. MRI on the foot tomorrow. Oh joy.

    3. Gossip: The two winners of the Savageman Tri, Desiree Ficker and Philip Graves are dating. He is the best tri in the UK and, some say, will soon be the best in the world.

    4. I feel quite safe in stating that I will never swim the 200 free as a master.

    5. Here's a link to a photo of Mr. Fort from Savageman. I told Mr. Fort he's dead if he orders any photos documenting my travails of that day.

    5. I got out of going homecoming dress shopping when Mini Fort and I got a dress online last night. This is nothing short of miraculous.

    6. I thought the NE SCM Champs were the second week of December. I can't find a lick of info on the meet. And no idea if or where a CZ SCM will be held. Can't decide whether to plan a taper for this time period again ... But if I don't, I can see drifting during this SCY period when I am 49.99.

    7. I wanted to re-print Jazzy's weight lifting advice from Q's blog here to refer to:

    The outline I usually recommend has the following rules, which can all be bent:
    Three days a week.
    Three exercises per workout: one upper body push, one upper body pull, and one umm squatting-type-thing.
    However many sets and reps you want, as long as the whole workout takes less than an hour and you are pushing your limits. Most sets should be between 4-20 reps.
    More than a minute rest between sets, to ensure that you aren't going too light because of exhaustion.

    And example exercises:

    Upper body push
    Any Hammer Strength press (chest or shoulder)
    Dumbbell bench press (flat or incline)
    Dumbbell shoulder press
    Barbell bench press (flat, decline, or incline)

    Upper body pull
    Pull-ups and chin-ups, any grip (mix them up!)
    Any Hammer Strength row or pulldown
    Cable rows and pulldowns
    Dumbbell rows
    Barbell rows
    Rack chins and inverted rows

    Any squat variation
    Any deadlift variation
    Leg press

    Updated September 27th, 2010 at 09:50 PM by The Fortress

  12. Miles to go

    by , September 27th, 2010 at 05:14 PM (Too Neurotic to be Suitably Aquatic)
    I'm 10 miles behind on my FLOG goal of 365 miles for the year. I got 3,100 yards closer today, but the clock keeps ticking in the other direction. And now our swim practice has been cut from 90 minutes to 75... But I'm going to get there! Three months to go.

    The workout today gave me a headache. My head gets soooo hot under the cap and my goggles are too tight. Also, the guys in the lane make me swim really fast with few breaks. This is what was posted as today's workout:

    600, every 3rd 50 - choice (I got a 500 in)
    8x50 choice on 1:00
    4x75 kick choice
    4x75 pull choice

    2x (first time free, 2nd time choice):
    300 swim R30
    2x200 swim R30
    3x100 on 1:40 (only got through this the first time)

    4x75 kick choice no board
    4x75 choice pull

    200 warm down

    I got through most of it, but it was time to shower by the second set of 3 100's. I've become a faster swimmer, but not a faster showerer. I would try to watch the other women to see how they do it, but then I don't want to look creepy.
  13. Need a new Coach Monday

    by , September 27th, 2010 at 05:04 PM (Adventures in Swimming)
    Tried to swim with The Sharks SCY
    Coach Alex

    I tried to swim today.
    I'm still feeling the effects of the drugs from last
    thursday's fun.
    I made it about 20 min.

    Then Alex tells me he stay till we find another coach.
    College and being on the OSU Marching Band is just
    eating up tooooo much time and he'd rather be sleeping in.
    I understand completely. At least he told in person rather than a text message.
    Now comes the fun of finding another good coach.

    Here's what we swam.

    400 Swim 50 Free/50 Back or what ever
    4 x 50 Drill
    2 x100 IM

    15 Min Swim
    4 x 50 Drill
    15 Min Swim

    Like I said I made to about 5 min of the 1st 15 min swim. Felt SLEEPY!!

    Maybe Wednesday will be better.
  14. Sarasota Y Sharks Masters 5:30 AM Workout -09/28/10

    by , September 27th, 2010 at 03:53 PM (Sarasota Y Sharks Masters GOLD Workout)
    Birthday swim for the Coach: 60 X 100 on 1:30 SCY
    Swim Workouts
  15. 9/27 Practice - New thoughts on Lezak Plan

    by , September 27th, 2010 at 01:12 PM (Random Nonsense)
    A freakin' book on the Lezak strength training plan at the end.

    Didn't want to get out of bed this morning, I was tired and had a slight headache. Showed up at the pool and the water was cloudy and at that point I had enough excuses to goof off for a while and cut the workout short.

    Warm up
    - 400 swim
    - 50 kick no fins on back
    - 300 pull no paddles
    - 2x100 kick with fins on back
    - 2x100 drill (right, left, catchup, fist)
    - 50 kick no fins on back
    - 10x25 Focus on streamline and break out
    -- 6 powerful strokes off the wall, no breath, then ez
    Main Set
    - 5x50 on 1:00 (31,30,29,30,30)
    -- these need to be 27s if I am going to break 1:50 (just an aside, not the goal of this particular set)
    Cool down
    - 200 ez

    Patrick thinks he can (should?) break :50 and 1:50 in the 100 and 200 free while swimming a 23 mid in the 50. I think I need to be sub 23 to break :50 and 1:50. If we are both right, I wonder if that means I should pay more attention or less attention to how he trains...

    Lezak Plan: I have never been a fan of the Lezak lifting plan, but as I have been thinking more and more about rest and how it can be used to enhance training, and I have come up with why the Lezak plan is generally a good lifting plan for swimmers. This time last year, I was following a fairly traditional strength building plan, where you increase your weight every workout until you fail, drop back a little and start progressing again. This time last year was I doing 5 sets of 5 reps of back squats between 250 and 300 lbs (250 being the drop back, and 300 being the max) 3 times a week. I lifted MWF and used to dread Friday because it didn't really matter where I was in the cycle for each exercise, there would be at least one exercise that would be near max combined with the exhaustion of the lifting and swimming from the week made me want to cry. Monday's were always the easiest lifting days because the weekend usually included a full day of no exercise or at least two full days off lifting.

    This year, I really have not spent much time lifting seriously. I couldn't lift in Jan-Feb because I hurt my ribs, it didn't make much sense to start in Mar then leave for Asia in April, nor start after Asia with Nationals in May. Since then, lifting has been sporadic and more core work than strength building.

    As a side effect, I have had much more energy in the pool. Because of this extra energy, I have been thinking more and more about rest: be it sleep, rest built into a set, workout frequency or workout intensity.

    I came to the conclusion that the Lezak plan wasn't a great strength building plan a long time ago. Too many exercises, too many reps and no serious progression of weight. The limiting factor in the Lezak plan is endurance more than strength or glycogen instead of muscle break down.

    So why do people keep using it, including Lezak, and why does it seem to be effective?

    Swimmers are used to endurance being the limiting factor in training, and a serious strength training program would quickly lead to over training since complete days of rest are infrequent. If you tear down the muscle, but don't allow it to heal, and keep repeating the process over training happens quick.

    The Lezak plan results in minimal muscle damage, because the quantity of exercises, reps and sets requires keeping weights low so the entire workout can be completed. After years of descend and 'hold pace' sets, the Lezak plan fits right in with the standard swimmer mentality for training.

    The Lezak plan is taking the long road to strength, but by doing so, swim training is only marginally impacted. Slowly gaining strength and being able to train in the water at a higher intensity is going to be more beneficial to the average swimmer when compared to gaining strength fast but not being able to train in the water at a consistently high intensity.

    That concludes my theory of the day.

    Updated September 27th, 2010 at 02:49 PM by qbrain

    Swim Workouts
  16. Saturday, 9/25/10

    by , September 27th, 2010 at 12:17 PM (A comfort swimmer's guide to easy swimming)
    SCY, In Boise with Coach Kelsey and a few of my Sawtooth teammates

    Warm up
    300 Swim
    300 pull

    Back drills
    2 x 50 25 scull/25 1 arm
    2 x 100/1:50 build
    2 x 50 fists
    2 x 100/1:45 build
    2 x 50, #1 1 arm, #2 cup on head drill
    1 x 100 strong

    Kick Set
    8 x 25 dolphin/10 sr
    4 x 50 breast/10-20 sr
    2 x 100 flutter on back/20 sr
    1 x 200 flutter with fins side to side, no board

    Drill/swim set
    6 x 100 focus on turns and breathing

    Total: 2800 yards
  17. Mon Sep 27 2010

    by , September 27th, 2010 at 11:28 AM (Ande's Swimming Blog)
    Mon Sep 27 2010

    skipped Sat & Sun

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    6:00 TO 7:30 am
    Austin Mabel Davis pool
    swam with Brandon amy todd, tyler, Marcio, james, nate, brandon, ned doug max
    dove in around 6:05



    10 x 100 fr on 1:25

    100 k

    8 x 100 fr on 1:20

    100 k

    6 x 100 fr on 1:25

    100 k

    6 x 150 fr on 20 sec rest
    Swim Workouts
  18. 9/27/10

    by , September 27th, 2010 at 11:15 AM (The Labours of SwimStud)
    Main Set - 3 times through.
    200 K
    1 x 200 FR 3:30
    2 x 100 FR 1:45
    4 x 50 :55
    8 x25 :25

    200 K
    1 x 200 IM 4:00
    2 x 100 IM 2:00
    4 x 50 IMO by 50 1:00
    8 x 25 IMO :30

    200 K
    1 x 200 FR 3:20
    2 x 100 FR 1:40
    4 x 50 FR :50
    8 x25 FR :20

    Cool Down
    400 Fin Kick
    300 EZ
  19. What a push today for me

    by , September 27th, 2010 at 08:40 AM (Mixing it up this year)
    I wanted to do the workout I would be giving the kids tonight so that when they belly ached about it I could say "If this old body can do it so can you".

    500 Free Easy

    3x100@1:30 Free w/paddles & bouy
    200@4:00 Free w/paddles & bouy
    3x100@1:25 Free w/paddles & bouy
    200@4:00 Free w/paddles & bouy
    3x100@1:20 Free w/paddles & bouy
    200@4:00 Free w/paddles & bouy
    3x100@1:15 Free w/paddles & bouy(only made the first one here)
    200@4:00 Free w/paddles & bouy
    3x100@1:10 Free w/paddles & fins(had to add fins to try to make the interval only made the first one)
    200@4:00 Free w/paddles & bouy

    500 Free kick w/fins
    500 Free w/snorkle as 200 swim/100 kick/200 swim

    Total 4000 yards
  20. Sunday, Sept. 26

    by , September 26th, 2010 at 10:00 PM (The FAF AFAP Digest)

    dead bugs on bosu, 25
    windshield wipers, 25
    body rows, 15
    russian twists on incline bench w/30 lb DB, 25
    overhead squats, 45 x 1 x 15, 55 x 1 x 10, 65 x 1 x 10, 75 x 1 x 7
    box jumps, 10
    altitude drops, 10
    med ball floor slams, 10
    back extensions w/25 lb plate, 2 x 20
    hanging straight leg raise, feet all the way up to bar, 10
    (Last time I tried this, my quads protested, but not this time.)
    hanging reverse knee tucks, 10
    (Hands hurt from lack of gloves. Alternatively, I have piss poor grip strength.)

    RC exercises


    30-35 minutes of yoga and stretching. Someone who had been lifting simultaneously with me and started stretching said I had a "awesome and enviable combo of strength and flexibility." Yes, that's what I'm going for!

    Then I got grilled on how to get that way. lol

    I've been using a yoga block on my seated single and double leg hamstring stretches. This seems to help me get a better stretch in the lat/rhomboid area.

    Swim/SCM/Solo @ gym:

    30 minute slow continuous swim, including kicking and drilling

    Hot tub & steam room



    I was somewhat, not terribly sore, when I headed to the gym today. But I am busy tomorrow, so Monday works out better for a rest day.

    I was surprised that the overhead squats felt pretty good. I had never done them with anything more than the 45 lb bar before today, so getting up to 75 was a major improvement.

    I think I'm doing a decent job of cutting back on drylands somewhat and shortening the length of the workout.

    In any event, considering the rough start to the week, I think I got some good workouts in.

    Updated September 26th, 2010 at 10:08 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts , Yoga