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  1. I really wanted to sleep in but...

    by , July 29th, 2010 at 08:24 AM (Mixing it up this year)
    I really wanted to sleep in but Monday is the last day of long course and I didn't want to miss a day of long course. It is bad enough I will be doing short course next week but atleast it is only 3 days.

    100,200,300,400@:10R Free Easy
    600 Free kick w/fins as 50 easy/50 moderate/50 fast
    3x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 kick on back/50 strong swim
    10x30 from dive alt fly/free
    500 Free EASY w/bouy

    total 3000 meters
  2. 12 Days Until Nationals!

    I started out by writing the title of this blog entry and all of a sudden I'm thinking of The 12 Days of Christmas. On the third day before Nationals, my swim coach gave to me: three pairs of goggles, two new swim caps, and a high SPF sunscreen.

    Sorry. It figures that the very first time I would choose to post on my blog I would get distracted right away.

    I leave for Puerto Rico in 10 days to compete in Nationals. I have never competed in a National pool meet before. In fact, this year marked only my 2nd and 3rd times competing in any sort of National event; I did the 1-hour postal swim and the 1-3 mile open water swim. It's easy to say this now, when my first event doesn't start for another 12 days, but I'm not feeling too much pressure. I'm pretty much accepting of the fact that I'm going to get my butt kicked.

    No, seriously. In the 200 fly, some of the women in my age group entered times over a MINUTE faster than mine. They swim the 200 Fly faster than I can swim the 200 Free. They will be out of the water drinking Bacardi while I'm still drowning through the final lap. Luckily for me, I'm still new to butterfly as an event and as such I have very little ego attached to swimming it.

    So anyway, I do feel pretty good. As far as I'm concerned, if I embarrass myself in the 200 fly, at least I'll be in Puerto Rico. If I swim terribly... still in Puerto Rico. There is a silver lining here, and it is called Puerto Rico. In fact, why even go to the swim meet when there's Puerto Rico to enjoy?

    I kid, I kid.
  3. July 28 2010 fun in the sun 25's

    by , July 29th, 2010 at 01:33 AM (Swim like an Orca, but faster !)
    Aquasol 5:35pm-07:20

    Warm (700)
    2x100FR, 100BK, 100BR, 200IM Drill, 50K on side, 50swim

    BR Drills (400/1100)
    4x50 BR Pull with FR kick on 1:00
    4x50 BR Double kick on 1:00
    Grady's Fly set (Grady said he wanted to do this so we did)(1250/2350)
    50x25 Fly on :45
    50 ez

    200 cool
    2600 scy

    Sore from yesterdays 30 min weight session in the gym.
    The fly's were fun, since we had so much rest. Still working on getting the arms to break clean on the fly recovery, got a habit of twisting them, then trying to twist them back to get my thumbs down!
  4. Two Short Swims

    by , July 29th, 2010 at 12:46 AM (Swimming, Life, and Other Stuff!)
    [IMG]jpeg[/IMG]I ended up doing 2 short swim workouts today.
    The first workout was swum with my oldest daughter Lindsay. I would love for her to get back into swimming. The exercise would be great for her and it would give me a great swim buddy! She hasn't really done any regular workout type swimming since
    2004 so she needs to start easy!
    Here's the beginner workout:

    **200 Free warm-up Swim
    **4 X 50 drill/swim on 1:10
    **4 X 50 Kick w/fins on 1:00
    **200 Backstroke moderate
    **4 X 50 IM roll on 1:10
    **Super 500 (free on swims/stroke on 25's)
    **Easy 100 cool-down
    After the workout she hopped out of the pool and said "I feel like a million dollars!"
    I think we're going again on Friday.
    A couple hours later I felt the itch to swim a little more. I tried the outdoor pool at the Monon Center this time. I had about 30 minutes before closing time so I hopped in and did this:
    **600 free hard
    **2 X 250 on 4:15 (1st pull, 2nd swim)
    **3 X 125 on 2:15
    After the 3rd 125 it thundered and my swim was abruptly ended! I was tired and happy to go home and kick back with a glass of chard!
  5. July 26 and 27

    by , July 29th, 2010 at 12:31 AM (Elise's Fitness Fun)
    Hit the Y in the evening for a quick 2 mile run on the treadmill. Also did the following:

    2 sets of 10 push-ups with Bosu ball

    Hammer curls: 2 sets of 10 x 10

    1 set of back extensions

    2 mile run at 10 minute per mile pace

    1000 yard swim:

    400 Reverse I.M
    4 x 50 breast kick on 1:00
    4 x 50 one-arm fly on 1:00
    200 kick with fins
  6. 7/28/2010 workout

    So,I have been outta the water since meet on Saturday. Had lots of things going on with the kids and was not able to venture out to a practice. My son started his football season which takes a great deal of time. My 14yr old daughter, the musician is away at a camp. She plays the trombone in marching band, has been in the dayton youth philharmonic where she was selected to play the stand up Bass. She is also in jazz band where she plays the electric bass. If thats not enough, she is also in a rock band, The Outliers. They have been together for a year. They perfomed last month in local battle of the bands where they got runner up. They entered a regional battle of the bands where they were chosen 1 of 6 bands to compete on Aug 20th. Its a aswesome venue down on the river. Here is a link to one of their more mellow songs- [nomedia=""]YouTube- Calling For Me by The Outliers[/nomedia] On the right there are also other songs there.

    Anyways, felt pretty good in water this evening. Practiced with masters team.

    25 yard pool
    300 swim/300 kick/300 swim

    Main sets:
    8x100's @ 1:30 did odds IM, evens fly
    1x800 pull, held 1:07s
    8x100's @ 1:30 odds IM, evens fly
    2x400's first 200 cruise,rest 30, back 200 fast, did 2:01's for the fast 200's

    5x100's kick no fins @ 1:45
  7. Wednesday IM

    by , July 28th, 2010 at 07:43 PM (Adventures in Swimming)
    Swam with the Sharks SCY

    Coach Alex

    4 x 200 S/K/P/S

    8 x 100 1-4 50 dr/50 swim
    5-8 Descend :10r

    4 x 200 IM all :20r
    100 EZ
    2 x 200 IM
    2 x 100 IM
    200 Warm down

    I swam back instead of the fly on everything.

    Then after 3 hours in the office I had
    to work outside. 96 Degrees, sunny, humid, no wind where I was.
    I love my job (Land Surveyor) But I hate the heat.
    I'd rather have it 10 degree's than 90+
    Of course those that work with me don't quite agree
    on my temperature tolerance.
  8. Sarasota Y Sharks Masters 5:30 AM Workout -07/29/10

    by , July 28th, 2010 at 06:10 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper workout for Summer Nationals

    WARM UP:
    2 X 200 3:30
    2 X 150 2:45
    2 X 100 1:45

    1 X 400
    50 stroke/50 free
    Fins optional

    3 X 100 kick 2:30
    1 X 100 easy swim

    4 X 50 1:15
    Descend 1-4 #4 @ 100%

    4 X 50 @ 85/90% 1:30
    4 X 50 easy 1:15
    Twice through

    4 X 50
    #1&3: Blocks sprint 20M
    #2&4: easy

    WARM DOWN: 4 X 50 easy 1:00
    Swim Workouts
  9. Wed Jul 28th 2010

    by , July 28th, 2010 at 05:22 PM (Ande's Swimming Blog)
    Wed Jul 28th 2010

    I wasn't happy with my 100 fly at zones, I choked right off the turn so I've decided to deck enter the


    Open to USAS registered clubs and swimmers in Texas and Louisiana
    July 28 - July 31, 2010


    plan to swim
    FRI 100 bk 100 fl
    Sat 200 im & maybe 50 fr
    might time trial 400 IM on Thu & something else on Fri

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    6:30 TO 8:00 am
    Austin UT Swim Center main pool
    swam with tyler, nate, ned, doug, chris
    dove in 6:35ish
    wore brief

    did easy 50s

    assigned 20 x 100 on 2:00
    1) 60
    2) 70
    3) 80
    4) 90
    5) FAST
    50 easy
    I did
    4 x 5 x 50
    Swim Workouts

    So SCY season is upon us soon! I'm already starting to plan out my goals and ideas!
    Since I like to break things down logically (being that logic is my job) I'm going to start by labeling my high level goals and then giving slightly more detailed goals that I have within those goals.

    Simple goals:
    1) Get Faster (in Swimming)
    2) Get Stronger
    3) Get Skinnier
    4) Build a giant robot that can take over.... .err never mind. (Remember Mike - this is PUBLIC)

    My physical stats and goals:
    Height: 6'3ish <-- I was 6'2 going into college, grew another inch freshman year
    Weight: 210ish <-- Lightest EVER
    Shoe Size: 15 <-- Sucks to buy shoes
    Waist Line: 34 <-- WOW! I'm so pumped!
    Body Fat (as of 7/22/2010): 17.5% <--- GRRR

    My body fat is a frustrating one. I have a lot of loose skin - so I honestly feel that it probably skewed the results of the 7 point pinch test. Especially when I can't imagine myself still having another 35 pounds of fat on my body. Regardless - I still have to keep working out anyway. Otherwise how can I get stronger? (What just happened?)

    My strength goals:
    I don't do a good job keeping stats (like 1MR) of my lifts. I'm not concerned so much with building up that kind of strength. All of my strength goals are to build my body so I can focus more intensively on swimming. So even though my curl is at 12x70 (35 in each hand) using an underhand grip and my lat pull down is at 12x115 - I honestly just want to see those numbers continue to rise on a biweekly to triweekly basis as I spend my 6 days a week at the gym, focusing on developing my extremities while strengthening my core as much as possible. If I can continue lifting and growing stronger - its only going to help me swim faster! (ANOTHER TRANSITION? What's he doing!?)

    Swimming stats and goals
    Alright - So my only SCY times are in the IL State Meet in April. That was long enough ago - and I've lost 20 pounds since then and have gained a lot of strength. I have a few LCM times - but rather than worrying about converting them. Lets just say I'd better beat them when it comes to SCY. The official times are still there:
    50 Free: 32.97
    100 Free 1:18.42
    I have my goal times for the year to reach for.
    50 Free: < 30 sec
    100 Free: < 1:10
    50 Back: < 50 sec
    100 Back: < 1:50
    50 Breast: < 55 sec
    100 Breast: < 2:00
    *Note - if I beat those times, then I just want to continue improvement. If I don't - its fine. I'm just looking forward to trying! Lastly for swimming; I want to learn how to do butterfly by next April for the Illinois state meet. I'd like to be able to do the 50 free in fly. We'll see what I can get my coach to teach me!
    Outside of swimming - I'm going to be working up to no less than 5 days a week swimming and if I can - 2 practices per day. We'll see how that lines up with sleep as one can't swim all of those events well if you don't have proper rest and nutrition! (He did it again! That son of a big guy!)

    Rest and Nutrional Goals
    Now - nutritional goals are nothing new for me. Rest goals however totally are. To help me focus better on my swimming and to allow me to swim more often and more effectively - I need to be properly rested and well nourished.
    So to help me rest more - I'm giving up organized recreation outside of swimming for now. As soon as my seasons are over for basketball and both of my softball leagues, I'm going to forgo other offers so I can just primarily focus on my swimming and my workout (lifting and possibly running).
    Nutrionally - I need to focus on making sure I keep a solid grip on the reality of my situation - I have to maintain healthy eating habits. I know from experience now that when I do splurge - I end up feeling kind of sick and tired within a few hours. If I'm going to perform - I need to be on top of my game!
    I also need to make sure I sleep enough. Which is such a tear for me. One the one hand - if I get up early - get to work early and get home early - I get to have the afternoon to accomplish what needs to be done. On the other hand - my masters team meets at 8:30 at night. That means practice goes til 9:30, and I'm awake til 11 minimum. A 5 AM wake up just doesn't happen on that these days. So especially once basketball and softball are done, I'll take some time to really focus on how I'm going to actually implement these ideas.

    Thanks for reading again! Today's post isn't as long - but I still appreciate you reading! So today I'm offering a dinosaur:
  11. Wednesday, 7/28/10

    by , July 28th, 2010 at 01:24 PM (A comfort swimmer's guide to easy swimming)
    SCM, with Carrie

    After feeling suggish and tired for the last 2 days, today felt great.

    Warm - up
    1000 swim
    (alternated free/back by 200's)
    10 x 50/1:00;
    Odds -15 yds UW kicking, 35 yards swim build;
    Evens - 25 drill, 25 swim build)
    (alternated free/back every 2)

    1 x 300 free/5:00
    1 x 200 Kick/5:00
    (4:25, all kicking w/no board, most on back)
    4 x 75 build/1:30
    (alternated free/back, free at 1:05Ī, back at 1:10Ī)
    8 x 25/40 FAST
    (did #1 fly at 18, and #8 free at 17, the rest back at Ī20)

    Drill w/Fins
    4 x 100/2:00 (front scull, kick, drill of choice, swim)

    Warm down
    2 x 75/1:30 smooth

    Total: 3050 meters
  12. Wednesday LCM workout

    I went to the 5:30 AGUA workout this morning. Hereís what we did:

    500 lcm warmup

    6 x 50 FR (25 overkick, 25 dps) @ 1:00

    6 x 50 ST (IM order twice thru, 25 fast, 25 easy) @ 1:10

    1 x 300 pull
    2 x 200 pull
    3 x 100 pull

    1 x 200 kick w/ fins flutter
    2 x 100 kick w fins dolphin
    4 x 50 kick w/o fins breaststroke

    1 x 300 FL/FR/BK/FR/BR/FR
    2 x 200 IM
    3 x 100 choice

    200 warmdown

    Yesterday I went to the Y and did weights, and also got in a mini swim workout. Hereís what I did:

    800 scy warmup

    8 x 25 kick, odds very fast UDK, evens easy

    16 x 25 swim, odds very fast IM order, evens easy

    400 warmdown

    I entered the Colonies Zones meetóI decided to swim just 6 events (50/100 BK, 50/100 BR, 50 FR, 200 IM). I had thought about adding the 4IM and maybe a 200 stroke as well, but Iím excited about having a more focused group of events to concentrate on during the next few weeks of training. Plus, with the first day starting at noon, Iím guessing I'll end up swimming 5 or even all 6 of my events within 24 hours, and will be glad I haven't committed myself to more.

    Iím also looking at open water races in September and possibly on through the fall. Iíve always been bummed that LC season and OW season are at the same timeótheyíre my 2 favorite modes of swimming, and I always feel like Iím missing out on one by focusing on the other. This summer Iíve mainly done LC meetsóIíve only been out open water swimming once (although I do have a 2-mile race coming up this weekend). But once summer is over, Iíll be able to swim with the CIBBOWS group on weekends for as long as I want. They have a race at Coney Island on November 6th, and it would be really cool to swim that. So Iím toying with the idea of extending my open-water season through the fall as long as possible. Itís been a while since Iíve acclimated myself to cold water, but I know it can be done.
  13. Picking up speed

    by , July 28th, 2010 at 08:49 AM (Mixing it up this year)
    Felt much better today with alittle more pep.

    1000 as 200 swim/pull/swim/kick/swim
    500 Back kick w/fins alt by 100 fashion model/arms perpendicular
    10x30 from dive as 15 meter breakouts alt free/fly
    4x200@4:00 back w/fins 50 rt arm/50 lt arm/50 arms perp./50 sprint felt strong here
    400 Free as 50 swim/50 drill

    Total 3000 meters
  14. Tired Tuesday

    by , July 27th, 2010 at 11:30 PM (Swimming, Life, and Other Stuff!)
    It seemed a little cooler here so I decided to do the 5:30 Nasti workout. Bad choice, the water was 89 degrees lcm and the sun was relentlessly torturous the first 45 minutes of the practice.
    Once we got going it was okay. It's amazing what the power of a group can accomplish. Alone I would have melted my motivation and quit early without a doubt.
    The workout was adjusted to 50's and 100's. Here's what we did:

    **easy 200 warm-up swim
    **5 X 100 Freestyle on 2:00
    **4 X 50 IM roll on 1:15
    **5 X 100 Freestyle on 1:55
    **4 X 50 Kick w/fins on 1:15
    **5 X 100 Freestyle on 1:50
    **4 X 50 Pull on 1:15
    **5 X 100 Freestyle on 1:45
    **4 X 50 Freestyle on 1:00
    **3 X 100 Freestyle on 1:30 (I sat 2 and 4 out)
    **4 X 50 Freestyle on 1:15 Descend each 50!

    3,500 LCM

    I met with my new Principal today. He seems flexible, energetic, supportive, and very young. I think he'll be just fine!
    1.5 weeks of summer break remain.
    This week-end I'm doing the 1500 in the quarry at Lakeside in Louisville. I will probably just do Saturday and scratch on Sunday. I'm signed up for the mile, 200 free, 50 Fly, and 50 Breast. I hope the quarry is cooler than outdoor pools currently are.
  15. Yoga + LCM, Tuesday, July 27

    by , July 27th, 2010 at 11:20 PM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes:

    Made it to yoga today for the noon class. It was a bit of a shock to my chakra. Surprisingly, my balance was still pretty good. Not surprisingly, my back is less flexible after my recent long no yoga/no stretching stint. I liked today's instructor, but I have no idea how to "puff out my kidneys."


    Warm up:

    500 swim
    500, done 50 kick + 50 drill
    3 x 50 build
    1 x 50 scull

    (I missed about 300 of this while chatting with Cheryl. Though nothing is in writing yet, it sounds very promising our team will be intact with some schedule modifications (that I actually prefer). Complaining was very effective in this case.)

    Main Sets:

    12 x 100 @ 2:00, done as 4 x through:

    25 fast fly + 50 free + 25 fast fly
    25 fast back + 50 free + 25 fast back
    25 fast breast + 50 free + 25 fast breast

    On the fly & back 100s, I did the middle 50 as a 50 kick instead of 50 free. After a weekend of dogs and gluten, I am wheezing and needed more air. I ended up descending the fly and breast 100s and ascending the back 100s.

    50 EZ

    6 x 50 kick @ 1:15, done as:

    25 kick w/board + 25 kick holding board in air with 2 hands. I find this latter drill nearly impossible.

    50 EZ

    9 x 100 free, done as:

    4 x 100 @ 1:40
    3 x 100 @ 1:35
    2 x 100 @ 1:30

    I used my paddles on these. Always surprised to see me on a Tuesday freestyle night anyway, my coach jokingly asked if I was doing the 400 free at Zones. Ew.

    100 EZ

    Total: 3500 meters



    Today whooped my ass good. I'm hoping to spend tomorrow just making like a sprinter.

    I really wish there were more time in life. I need to see an internist, dentist, podiatrist, opthamologist, get a mammogram (which I am apparently too "muscular" to get any reliable results for), etc. I wish someone else could do this for me ... My opthamologist is always urging Mini and me to use prescription goggles. I finally broke down and told him at my last visit that virtually everyone swims with their contacts in.

    Here's Glenn Mills' report on the Kingdom 10 mile swim in Vermont. Good article on the anniversary of the 1980 Olympic team that wasn't as well.

    Updated July 29th, 2010 at 01:02 PM by The Fortress

    Swim Workouts , Yoga
  16. Sarasota Y Sharks Masters: 5:30 Workout

    by , July 27th, 2010 at 07:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper Workout for Summer Nationals

    WARM UP:
    4 X 150 2:45
    8 X 50 1:00
    50's: 1-4: long and smooth
    5-8: descend to fast

    3 X 200 3:30
    negative split each swim

    8 X 50 kick 1:15
    5-8: 25 fast/25 easy

    6 X 50 build 1:20

    4 X{start-turn-finish drill

    1 X 50
    From the blocks @ race pace

    WARM DOWN: 5 X 50 easy 1:00
    Swim Workouts
  17. Tue Jul 27th 2010

    by , July 27th, 2010 at 05:01 PM (Ande's Swimming Blog)
    Tue Jul 27th 2010

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    6:30 TO 8:00 am
    Austin UT Swim Center main pool
    swam with tyler, nate, ned, doug, larry, tennielle
    dove in at 6:40ish
    wore brief

    200 fr
    100 k went 1;25


    assigned 4 x 150 fl, bk , br
    did 150 easy
    50 easy
    50 easy
    150 fl bk br went 1:55

    100 easy

    assigned 4 x 150
    50 easy
    50 easy
    50 skip
    50 fl fast
    went 27.3

    100 easy
    Swim Workouts
  18. Tuesday, 7/27/10

    by , July 27th, 2010 at 01:28 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo
    In the rain again.

    200 swim
    300 as 50 kick/50 drill/50 swim
    (did 150 free/150 back)
    200 scull/pull

    10 x 50 kick as 15m underwater/35m build
    (with fins, did odds free/evens back)

    6 x 100 kick, no fins
    (did 1-2 flutter w/board, 3-6 on back, no board)

    500 pull free, w/p&b

    700 pull back, w/buoy only

    Cool down
    200 drill/swim free and back

    Total: 3200 meters

    Updated July 27th, 2010 at 05:40 PM by poolraat

  19. No Energy today At ALL

    by , July 27th, 2010 at 08:30 AM (Mixing it up this year)
    I could barely move today in the pool. Just felt yuck. My first 4 sprints were soooo sloooow.

    10x100@1:50 Free
    8x25 from block alt fly/free
    500 Free kick w/fins every 3rd 25 fast
    5x100@1:45 Free kick w/fins got slower each time
    200 Free EASY w/bouy
    400 Free for time 6:23 not good
    200 Free EASY

    Total 3000 meters
  20. July 26, 2010 _ Cooler In the NorCal

    by , July 27th, 2010 at 01:13 AM (Swim like an Orca, but faster !)
    Aquasol 5:50-7:10pm
    Coach Janine

    Warm (500)
    2x100FR, 200IM drill, 100BK
    Kick (500/1000)
    20x25K w/board (10FR, 5BR, 5Fly) on :40
    75's (800/1800)
    10x75 FR on 1:05
    BR Pull (450/2250)
    8x50 BR pull/FR drill (fists) on 1:15
    IM's (550/2800)
    5x100IM on 1:45
    2x100 SDK back w/mono-fin
    50 cool
    (skipped the 6x75 Fly/FR/Fly due to both calf's cramping)


    Coach Steve said that I can break the one minute barrier at the next upcoming meet, if I can hold 31's on :50 (8x50).
    Coach Janine has been keeping me on the 75's with the same intent!