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  1. Getting Better Still....

    by , March 4th, 2011 at 12:40 PM (Year Three: The Road Back)
    YAY! I did the workout as written! No changing pull sets for kick sets, freestyle for kicking (or fly) - and my side/back muscle that's been wreaking havoc with my practices all week never seized up like I was half expecting it to! Maybe I'm finally on the road to full recovery - and then I can start really concentrating on strengthening my pull and sprinting.

    Here's what we did today:

    400 Warm-Up
    1 x 100 Free on 1:30
    4 x 25 Free on 1:00 (fast, no breathing)
    1 x 200 Free on 3:00
    4 x 25(ish) Kick on 1:00 - actually done as a :40 continuous kick HARD against the wall
    1 x 300 Free on 4:30
    4 x 25 Free on 1:00 (fast as possible)
    1 x 400 Free on 6:30
    4 x 25 Kick on 1:00 (fast, underwater)
    1 x 400 Pull on 6:30 negative split
    4 x 25 Free on 1:00 (fast as possible)
    1 x 300 Pull on 4:30 negative split
    4 x 25(ish) Kick on 1:00 - done as :40 continuous kick HARD against the wall
    1 x 200 Pull on 3:00 (negative split)
    4 x 50 Free Cool-Down
    Total Yards - 3100

    I should note that I had to get out early, so my cool-down should have been 4x25 free afap, followed by a 100 pull, and 300 kick cool-down. However.... mom-duty called, so I got out and got back home.

    Thoughts on this set:
    1. The kicks against the wall were really good (and wore out my legs). To be honest, I worked harder at those kick sets than I would have had we been kicking a 25 yard length. Must remember to do these more often!

    2. I made the intervals! I have gotten down to swimming 1;25's for 100s lately, which is the fastest pace I've ever swam at. And, I was able to hold pace on all but the last 300 pull (which I only missed by a smidge). Not too shabby!

    3. I DID IT!Did what? Well, let me start out by saying that my breath control is not stellar (by any stretch of the imagination). I am an every stroke breather and have to really concentrate to hold an every other stroke pattern for more than 25 yards. Also, in the 1 1/2 years that I've been swimming now, I have never been able to make it 25 yards underwater (even with fins) without having to surface and breathe (at least once). Today, I made it the entire length of the pool kicking underwater - TWICE! Whew! That's my moment of the day. May sound stupid to some people, but I've been so close before and now I finally can do it! Now, to get consistent and be able to do them all - not just a few shooters here and there. Isn't interesting how as soon as one goal is accomplished, another one is set?

    Tomorrow's practice is slated for 4100 yards. While the intervals look do-able, I haven't swam more than 3100 yards at a time (i.e. today) without having my back/side muscle seize. Here's hoping the recovery will continue....
    Categories
    Swim Workouts
  2. Back in the city

    Iíve been back in NYC since Wednesday evening. Yesterday I had a good workout with TNYA, and this morning I rode the subway up to Riverbank State Park pool, where I got to swim lcm with three swim buddies. Subway cars are not the best place to be if you worry about things like strangersí coats touching your coat. Sometimes it takes me a few days to readjust to the pace and density of city life.

    This morningís workout was fun, the pool wasnít at all crowded (i.e. no one else got in ďourĒ lane) and it was a good temperature. Hereís what we did:

    900 lcm warmup

    5 x 200 (150 FR / 50 BK) @ 3:10

    30 x 50 FR @ 1:00, holding fastest avg. pace

    12 x 50 kick @ 1:15, done as 3 x (ez, build, ez, fast)

    400 warmdown + play

    My OW swims in Florida left me impatient for the season to start up again here, but I think it will be a couple of months before the water is warm enough. Iím really looking forward to going out to Brighton Beach on the weekends again!

    One last Florida pool note: During my time there, someone mentioned that the pool, which is owned and operated by the city, was having financial trouble, which didnít surprise me given the employee to patron ratio during my swims. (I enjoyed a last solo swim Tuesday morning before I left, and by solo I mean I was the only one in the 8-lane 50m pool for most of my time there). Every year, Iím always a little surprised, and very pleased, that they still have morning lap swim hours in the winter. A search of the local paperís archives led to this article, which did mention doing away with not just morning lap swim but with winter operation altogether as one possible cost-saving measure. It also revealed the extent of the poolís financial problems:

    The Aquatic Center falls under an ďenterprise fundĒ category separate from the cityís general fund budget and is supposed to be self-supporting. But the city has been subsidizing the centerís roughly $800,000 budget by $565,000 each year, money that is being shifted from the general fund, Oberst said. The center opened in 2006 with an Olympic-sized heated pool and a water playground for kids, but the facility does not have a second warm-up pool or indoor pool which would draw the larger national swim competitions or winter practice times, explained Aquatics Center Director Will Spivey.

    I find those numbers a little stunning, especially for a municipality whose total annual budget is under $20 million. (I also wonder just how many swim meets a venue would have to host annually to make up a half-million dollar deficit.) In any case, it makes me even more grateful and amazed that the pool was somehow open as much as it was this past winter. I sure hope that they find some way of keeping it open in future years, without the good people of Panama City Beach having to subsidize my winter swimming to such an extent.

    Iím considering entering the New York State Championship meet next weekend on Long IslandóI have until tomorrow noon to decide. If I do, Iíll probably just swim one day rather than two. Part of me wants to just enjoy training without interrupting things for meet prep. If I do go, Iíll probably take a page from Fortís book and swim some events for initial split times, since most of the events I would want to swim are on Saturday afternoon, but Iíd rather attend the Sunday morning session.

    Good luck to everyone competing this weekend!!
    Categories
    Uncategorized
  3. FAST Fri Mar 4th, 2011

    by , March 4th, 2011 at 11:32 AM (Ande's Swimming Blog)
    FAST Fri Mar 4th, 2011

    There's several meets happening this weekend
    Indianapolis Grand Prix RESULTS

    2011 Speedo Champions Series Southern Zone Sectional Championships
    College Station, TX

    American Short Course (P/F)
    March 3 - 5, 2011
    Austin, TX
    RESULTS


    Pac 10 Men's Swimming and Diving

    Date: March 2-5, 2011
    Venue: Belmont Plaza Olympic Pool
    Location: Long Beach, CA

    ZONES are 28 days away
    entered nats, need to enter zones
    pondering events, it's time to get strong and fast

    Bought tickets to 2011 Womens NCAA's

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, SCY Center course, north side
    5:30 to 7:00 dove in first
    trained with tyler, todd, ritchie, nate, kelly, max, beth & mike varozza
    wore worn out FS PRO jammer,

    WARM UP
    500 fr 4 sdks off each wall
    400 fr
    300 IM
    200 k went 2:26
    100

    Main SET:


    50 fl fast in heats off blocks
    started out in heat 2 of 5
    went 24.5

    100 easy

    50 bk fast
    went 26.4

    100 easy

    50 br fast
    went 29

    100 easy

    50 fr fast
    went 23

    100 easy

    100 fr fast
    went 53.8

    100 easy

    100 fr fast (missed my heat and went in 3rd heat)
    went 52.6

    100 easy

    100 fr fast (did short warm down, went in 2nd heat)
    cruised it
    went 57

    (put on legskin)

    100 fr fast
    went 51.6


    200 fr fast
    swam it easy speed 150 2 beat k, 50 6 beat kick
    went 1:56, which kinda surprised me, it felt slower

    100 warm down
    we were running out of practice time
    last heat was up
    so I jumped up and did another one
    would have liked more rest

    200 fr
    probably swam with heat 4 or 5
    went 1:55

    100 easy

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    2011 South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till
    Categories
    Swim Workouts
  4. The Friday Flyer

    by , March 4th, 2011 at 09:50 AM (Mixing it up this year)
    Long Course of course and you know what that means.... got to scare people out of my lane.

    1000 Free broken 1,2,3,4,1,2,3,1,2,1@:10R
    500 Free kick w/fins every 3rd 25 fast
    5x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 kick/50 FAST
    5x100@1:45 Free w/paddles & bouy good pace
    200 Free easy

    Total 3200 meters
    Categories
    Uncategorized
  5. Thursday

    by , March 3rd, 2011 at 11:20 PM (Swimming, Life, and Other Stuff!)
    Tonight was Nasti's:

    **600 Freestyle warm-up
    **6 X 100 @ 1:45
    **3 X 200 @ 3:30
    **4 X 150 @ 2:45
    **8 X 25 Breath control drills (I did fly and back sprints @ :40)
    **200 cool-down swim
    2,800 scy

    I needed to go home and meditate but ended up watching "The Office" re-runs and eating Subway and Klondike Bars. I am flunking my mindfulness course and it isn't really bothering me. I going to try to get back on track this week-end.
    Categories
    Uncategorized
  6. Swim w/Jazz, Thursday, Mar. 3

    by , March 3rd, 2011 at 09:25 PM (The FAF AFAP Digest)
    Swim/SCY/Solo + Jazzy:

    Warm up:

    600 various

    Transition:

    8 x 50 fly drills @ 1:00 or so

    10 x 25 easy speed shooters

    6 x 25 w/mini bursts

    50 EZ

    -- I did this while Jazz was in the adjacent lane banging out some fast 50 frees.

    Mini Speed Set:

    6 x (25 AFAP w/fins + 25 EZ) @ 2:00

    fly, 11
    back, 11
    breast, 11
    free, high 10
    fly, high 10
    back, high 10-11 (? can't really remember)

    200 EZ

    Total: 1950

    hottub, 20 minutes (thought the jets don't really seem to be working

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


    Commentary:

    Just a nice little pre-meet drill + speed workout with lots of chatting with Jazz. That boy is getting in shape!

    I was stymied in my stretching efforts today by my two girls, both of whom drove me bonkers in their own special talented ways. (In my own experience, girls are so much harder than boys.) I'm sure I won't be able to stretch every day in the Month of the Stretch. But I'm aiming for 5x week.

    I was at Mini's swim & dive award banquet tonight and got a good swim tip. One of the fast chicks won an award for the "Glide Girl" because she uses glide to get her tight kneeskin on. That had never occurred to me. Doh. Great way to get the pesky things up and over the hips. I'm going to go hunt around the house to see if I can locate my glide.

    Psych sheet for Warrenton meet:

    http://www.warrentonmasters.org/Blog...ing-swim-meet/.

    WRT to the 100 fly, I think I'm going to breathe more than usual. In short course, I usually breathe every other stroke. But, with long underwaters, you can still create an oxygen debt. Chris once suggested I throw in some singles in LCM, and that worked like a charm. So I may do this weekend as well. I am thankfully in the predominantly girl heat instead of the boy heat.

    Updated March 3rd, 2011 at 09:46 PM by The Fortress

    Categories
    Swim Workouts
  7. Slowly But Surely...

    by , March 3rd, 2011 at 03:16 PM (Year Three: The Road Back)
    ...my back/side is getting better, aka loosened up. I was able to swim an entire 350 warm-up, albeit slower than normal, and the drill/swim set before having to switch to kicking for a while. A good sign? I sure hope so! Today, I was able to do almost 50% freestyle, whereas yesterday it was virtually nil. Here's what we did today:

    350 Warm-Up
    8 x 50 Drill/Swim on 1:00
    1 x 400 Kick on 6:30 (was supposed to be a pull set)
    8 x 150 on 2:45 Broken at 75 for :10 (did fly w/ fins, free, free, final 5 kick)
    8 x 50 Free on 1:15 GUESS YOUR TIME - fun idea...more later
    450 Cool-Down
    Total Yards - 3200

    The Guess Your Time set was actually kind of fun. Varying my speed, especially negative splitting, has always been a challenge. I seem to get faster overall - and then don't ever back off. I have one speed. The idea of this set was to say what you planned to swim the 50 on - and then do it. I actually hit all but 1 50 on the nose. I did :40, :45, :40, :35, :40, :35, :40, :35. The one I had trouble hitting - the slowest?! I actually did a :42 instead of a :45. It was pretty amazing, however, the difference in intensity in swimming a :35 versus a :40. And, I was pretty happy that the :35s were not only achieved, but not terribly painful given everything I've dealt with on freestyle this week. With state and nationals only 4 and 6 weeks away, respectively, it's time to start focusing on sprinting. I need my back to heal, so I can start applying power on freestyle - something I had trouble doing today. I certainly felt it the harder I tried to pull through the water. Here's hoping it continues to get better...

    Updated March 3rd, 2011 at 04:57 PM by kgernert

    Categories
    Swim Workouts
  8. Swimmin' with the old lunch bunch again

    by , March 3rd, 2011 at 01:33 PM (Grandma Got Run Over By A Swim Team)
    Swam at Trousdale at lunch today, saw all my old friends. Kiff called workout.

    Today was FUN!! I especially liked the IM set - in fact, I plan on incorporating it on my own some, only I'll do it 6 times through.
    20 x 50 warm up 5 swim, 5 kick, 5 free, 5 off stroke
    3 times through, IM order on the :50:
    50 stroke
    50 stroke/free
    50 stroke
    50 free

    10 x 50 alt kick & free on :50
    8 x 50, 3 on :35, one on 1:00
    50 ez

    Total: 2450

    Not bad for lunch time & a lot of it was quality, even if we didn't get in a lot of yardage.
    Categories
    Uncategorized
  9. Thu Mar 3rd, 2011

    by , March 3rd, 2011 at 11:37 AM (Ande's Swimming Blog)
    Thu Mar 3rd, 2011

    There's several meets happening this weekend
    Indianapolis Grand Prix RESULTS


    2011 Speedo Champions SeriesSouthern Zone Sectional Championships
    College Station, TX


    American Short Course (P/F)
    March 3 - 5, 2011
    Austin, TX
    RESULTS


    Pac 10 Men's Swimming and Diving

    Date: March 2-5, 2011
    Venue: Belmont Plaza Olympic Pool
    Location: Long Beach, CA


    ZONES are 29 days away
    entered nats, need to enter zones
    pondering events, it's time to get strong and fast

    Bought tickets to 2011 Womens NCAA's

    Subscribe to Ande's Swimming Blog

    LIFTED WEIGHTS TODAY

    Whitney Coached
    UT, SCY Center course, north side
    6:30 to 8:00 dove in first
    trained with tyler, todd, amy and brandon
    beside james fike, ritchie, ned, nate, & pat evoe
    wore worn out FS PRO jammer,
    it's on it's last leg

    WARM UP
    2 rounds of
    300 fr 50ra 50 la 200 fr 100 k

    Main SET:

    30 x 100 fr
    3 rounds of
    8 at 80% on 1:45
    stayed long and smooth, good push offs, 2 beat kick, felt good, held 60 - 62's, mostly 61's, went 2nd behind tyler
    1 FAST went 56, 54, 52
    got extra minute before last one & dove it too
    1 easy

    200 easy

    25 fr fast
    roll start off bulkhead
    went 9.6


    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    2011 South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till


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

    Updated March 3rd, 2011 at 12:03 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  10. Thursday, 3/3/11

    by , March 3rd, 2011 at 11:31 AM (A comfort swimmer's guide to easy swimming)
    SCY Solo

    Today and tomorrow will be a bit easier as I want to rest a bit before doing a triathlon swim on Saturday.

    Warmup
    500 swim free
    200 kick
    200 pull

    Main Set
    3x
    50 build
    4 x 25/45 as 12.5 AFAP/12.5 easy
    50 easy
    - did 1 round each fly, back, free

    4 x 100/1:45
    - did 2 free, 2 back

    Cool down
    100 sculling

    Total: 2000 yards
    Categories
    Uncategorized
  11. Thursday, March 3, 2011 5:00am

    by , March 3rd, 2011 at 10:10 AM (Fast Food Makes for Fast Swimming!)
    You can't feel good at every practice, and today was one of those days. I stood there forever on the deck thinking about why I even came to practice today. I was extra tired, my muscles hurt, I was still tired, needed more sleep, sore all over,...

    Warmup:
    200 Free
    200 Pull
    200 IM

    20 x 25 @ :40 SDK w/ fins - made most of them underwater

    After this I did maybe another 200 yards before hitting the showers

  12. MATT Thursday Workout

    by , March 3rd, 2011 at 08:58 AM (Pete's swim blog)
    SCY

    400 Warm up

    6 x 50 - :45 (Target :37.5 for next set)

    16 x 100 - 1:15 (Option rest on #5, #10, #15)
    1 x 50 - Sprint
    100 Easy

    20 x 25 Kick - :30

    4 Times Through
    * 5 x 50 - 1:00 (Odds hard stroke, evens easy free)

    50 Easy

    200 IM Kick Timed (3:23)

    200 Cool Down

    (4400 Total)

    I took the option rest on the 16 x 100. This is a set I'd like to eventually be able to do with a drag suit on and not following someone else. Today, I had my own lane and the drag suit on and still had trouble even with the rest. The first 4x100s I made. The next two were a big struggle and I ended up about 5 seconds off the 1:15 pace.
    Categories
    Swim Workouts
  13. Where did today come from?

    by , March 3rd, 2011 at 07:51 AM (Mixing it up this year)
    I could not believe my swim this morning SPEED! Where did it come from? My muscles in my shoulders were still sore from using my Compex Stimulator 2 days ago yet I was able to sprint.

    10x100@1:45 Free held 1:25's which is very fast for me for a warm up pace
    500 Free kick w/fins as 25easy/25mod/25fast
    10x50@1:00 Free w/fins every 3rd one Sprint on the sprints held 29's great for me
    5x200@3:00 Free w/paddles & bouy went 2:52, 2:48, 2:44, 2:38, 2:33
    500 Free broken 1,2,3,4,1,2,3,1,2,1 easy

    Total 3500 yards
    Categories
    Uncategorized
  14. STROKE NIGHT

    I was glad to be able to mix in some stroke swims after all the free we did on Monday. Not too much fast swimming tonight. Mostly working on some technique with a few fast sprints mixed in.

    10 min. choice w/u
    200 dolphin kick on back

    3 x the following
    200 stroke moderate @ 4:00
    2 x 100 stroke build @ 1:50
    2 x 50 sprint @ 1:30

    Went back on rounds one and three, breast on round two.

    8 x 75 pull cruise
    1 - 2 fly @ 1:20
    3 - 4 back @ 1:20
    5 - 8 free @ 1:05

    16 x 25
    1 - 8 stroke build @ 35
    9 - 12 stroke sprint @ 40
    13 - 16 free DPS @ 30

    Went odds back and evens breast.

    300 w/d

    3700

    Backstroke felt very smooth tonight. My breaststroke kick was not very powerful but my turns were nice and long.
    Categories
    Uncategorized
  15. 3/2/11

    by , March 2nd, 2011 at 07:49 PM (The Labours of SwimStud)
    Warm Up
    600 FR
    4 x 50 FL 1:30
    Main
    4x with fins
    1 x 200K w/bd set your own interval.
    4 x 25 underwater kick :40
    1 x 50 EZ 1:00
    1 x 50 Spring K 1:00

    100 EZ
    4 x 300 200 FR/100 BR

    Cool

    3x 100 EZ
    Categories
    Uncategorized
  16. Fly Centric, Wed., March 2

    by , March 2nd, 2011 at 05:19 PM (The FAF AFAP Digest)
    @ GYM:

    RC work, 20 minutes

    -- get on it Speedo and That Guy!

    Stretching/Yoga, 40 minutes


    Swim/SCM/Solo @ Gym:

    Warm up:

    700 various

    Fly Centric Main Sets:

    20 x 25 dolphin kick shooters
    5x back, left side, right side, belly, twirling
    working on up kick

    50 dolphin dive

    10 x 25
    odds = fly @ 100 pace
    evens = EZ

    50 dolphin dive

    10 x 25 "bursts" @ 1:00
    - 2 free, 2 backstroke spin drill, 2 fast doggy paddle, 2 evil, 2 dolphin kick

    50 dolphin dive

    10 x 25 heads up fly drill

    -- from Lochte vid: [nomedia="http://www.youtube.com/watch?v=jR4IgctibNg&feature=related"]YouTube - Ryan Lochte demonstrates stroke drills[/nomedia]

    -- I like this drill much better than regular single arm fly

    50 dolphin dive

    Total: 2150 meters

    Hottub, 20 minutes

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

    Commentary:

    I felt pretty swell in the water today, most likely because I didn't do drylands on Tuesday. Just going to cruise the next 3 days before the meet and take Saturday off. I really have no idea what to expect time wise on Sunday. Assuming, that is, that I actually awaken at the correct time. (I forgot to set my alarm last night and my Lil Fort had to come looking for me before she left for school.) I haven't done a race before 10:00 since I can remember. The last time I swam 100 fly on 5 days rest was Zones last year when I went a 1:02.7. But that was with what Jimslie derogatorily calls the "body kayak." I guess I'd be pretty happy to go a 1:03. No idea on the 100 IM. One would think this would be a great event for me, but I seem to underachieve and the breast leg just kills me. I seem to recall in my last 100 IM in SCM (1:11), I had a 7 second gap between 50s. (Hope Ande is not reading this.) Could be a mental thing. And, if so, what's the best way to banish this kind of mental block?


    Push up/Pull ups:

    On the hottest blog on the internet (with perhaps the dullest title -- work on that, Speedo!), Geek posted this program which has me intrigued:

    http://hundredpushups.com/

    What say people about whether push ups hurt your shoulders or not?

    For awhile, I was regularly doing an isometric push up hold using steps that didn't seem to bother my shoulders. (I did this along with my 5:00 extreme angle isometric squat.) Ran across this article discussing them: http://www.mikemahler.com/magazine/07.html. Oddly, the article promotes them as active recovery, whereas they were recommended to me as increasing strength in non-isometric motions.

    The pull up program seems beyond me, though pull ups are a great exercise. But hard, that's why I haven't done them in so long. And I seem to prefer chin ups.

    http://www.fiftypullups.com/


    Shoulder Tendonitis

    SCY Freestyler also posted an article on shoulder issues from the NYT:

    http://www.nytimes.com/2011/03/01/he...e&ref=homepage

    I have used PRP on my left shoulder to fairly good effect. That also coincided with me adopting a kick centric workout style and de-emphasizing freestyle. I'm not sure it works as well on the foot. Lil Fort dropped a hard cover book on my foot by accident last night and I let an F bomb fly; it was excruciating. This leads me to believe that a foot injury heals more slowly, that the trauma from the injections takes longer to subside and that recovery is prolonged because you're always using the foot and because, unlike RC tendons, you can't exactly strengthen the surrounding muscles. A very vexing problem. I may delay what I hope is my final PRP treatment until the end of May.

    Updated March 2nd, 2011 at 06:12 PM by The Fortress

    Categories
    Swim Workouts
  17. Wednesday, March 2, 2011 5:00am

    by , March 2nd, 2011 at 03:23 PM (Fast Food Makes for Fast Swimming!)
    Did the Plyometrics P90X DVD last night. Yes I was sweating, and it was hard, but I found that it was easier overall than the Chest and Back DVD. Maybe that's just because of the strenuous actions of repeated pushups/pullups in different positions that I really haven't done a lot of lately.

    Warmup:
    200 Free
    200 Pull

    200 Fly @ 3:00 (2:27)
    100 Fly @ 1:45 (1:12)
    50 Fly @ 1:00 rest (:35)
    200 Back @ 3:00 (2:45)
    100 Back @ 1:45 (1:19)
    50 Back @ 1:00 rest (:37)
    200 Breast @ 3:00 (w/ breaststroke fins) (2:50)
    100 Breast @ 1:45 (1:23) (started feeling the pressure of the fins here, and took them off)
    50 Breast @ 1:00 rest (:41)
    200 Free @ 2:30 (2:10)
    100 Free @ 1:20 (1:04)
    50 Free (:31)

    200 Free Stretch out

    4 x 150 @ 2:30
    odds 150 IM no free
    evens 150 Free EZ

    ----------------
    2600 Yards
  18. DOUBLE Wed Mar 2nd, 2011

    by , March 2nd, 2011 at 03:13 PM (Ande's Swimming Blog)
    DOUBLE Wed Mar 2nd, 2011

    Whitney sent this email yesterday:

    "There is NO masters workout this Thursday night.
    There is a meet at UT Thu - Sat. Sorry!
    Saturday workout is at Dick Nichols 7 - 8:30 am
    During the week of Spring Break the Women's NCAA's championship meet is at UT. We will probably only be able to offer a workout that Monday morning (3/14).
    Starting at noon on the same Monday the pool is only open for the participants of the meet and the men's swim team. No age group teams etc allowed. Sorry for any incoveniences and this will be the last big disruption until late July. I will send out some workouts for that week in case you can get to a pool to do some workouts."


    ZONES are 30 days away
    entered nats, need to enter zones
    pondering events

    Bought tickets to the 2011 Womens NCAA's today
    Uncut psych sheet

    Subscribe to Ande's Swimming Blog

    Bess Coached
    UT, SCY Center course
    noon to 1:15 dove in around 12:10
    trained with Bob, Max and James Fike
    wore worn out FS PRO jammer,
    it's on it's last leg

    WARM UP
    assigned 400 fr 300 bk 200 br 100 fl
    did easy free

    Main SET:

    2 rounds of
    025 fl on 0:20
    050 bk on 0:40
    075 br on 1:00
    100 fr on 1:15
    100 fr on 1:15
    075 br on 1:00
    050 bk on 0:40
    025 fl on 0:20

    assigned: 6 x 200 on 2:50 desc 1 - 3
    went 2:06 on 3,
    skipped #5
    dove #6 from blocks went 1:56

    assigned: 2 rounds with fins of
    2 rounds of
    025 fl on 0:15
    050 bk on 0:35
    075 br on 0:55
    100 fr on 1:10
    100 fr on 1:10
    075 br on 0:55
    050 bk on 0:35
    025 fl on 0:15
    did: didn't wear fins
    swam the first up and down then

    decided to work on sprints in the last 15 minutes

    50 FR Easy speed
    2 beat kick
    went 26.0

    rest 5 minutes

    50 FR Easy speed
    25 2 beat kick, 25 6 beat kick
    went 24.5

    rest 5 minutes

    50 FR FAST
    6 beat kick
    went 22.5


    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    2011 South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till
    Categories
    Swim Workouts
  19. Holy Fly Day!

    by , March 2nd, 2011 at 12:14 PM (Year Three: The Road Back)
    Since my side/back is still really bothering me, I went to today's practice with a bit of trepidation. After taking yesterday completely off (my first day off in 27 days - Feb. Fitness Challenge and all), I knew I was feeling "just okay" and my side had twinged each time I rolled over during the night.

    I jumped in for my warm-up and was pleasantly surprised by how good the first 50 felt. I wasn't grabbing the water with any power, but I was swimming freestyle. YAY! And then... the hammer dropped and by the time I 150 yards into my warm-up, my sore side was as hard as a rock and I knew there would be no real freestyle (or backstroke) today. It's not my shoulder that's hurting, but my side/back - and the twisting motion required on free and back is killing me. So...here's what they - and I in ( ) - did today:

    400 Warm-Up (I did 250 w/ stretching too)
    8 x 100 Pull, 1>4, 5>8 (I kicked these)
    1 x 400 Drill/Swim (I drilled/swam fly w/ one length of breast/kicking to break up the fly)
    8 x 50 Kick, 1>4, 5>8 (did these on my back)
    4 x 200 Broken at the 50 (did these all fly - holy #($*%&#(*$%&)
    400 Cool-Down (did primarily as back dolphin kick)
    Total Yards 3200 (3050 for me)

    I should note that I wore my fins the entire practice - especially during the broken 200's. I have never EVER swam this much fly and at the end of the broken 200's (did I mention we were supposed to descend each of the 4), I was absolutely exhausted - but my form was still holding pretty well. My last broken 200 was 2:20 total time - which absolutely shocked me. My best 100 race-pace fly (obviously w/o fins) is a 1:19. Not the swimming day I expected, but better than I thought. Of course, I've been stretching at my desk all day to relieve the shoulder aches of so much fly... Still, I am really proud of what I did today. YAY!

    On another note, I entered my USMS database of times. I am one of the odd ducks that enters meets with ACTUAL best times. I figure that way I can look at my seed time and see if I did any better - so much easier to remember PB's when they are listed on the heat sheets. When I went into my swims, a new line appeared under "Swimming Achievements" that I have never EVER seen before - and had not imagined seeing for many moons to come - TOP TEN TIMES! Holy Cow! Of course, the two top ten's are both from relays, but still. Who knew.... (I guess the real question is who would have thought it? Guess having really fast teammates helps a lot, eh? So... to my fast teammates.... thanks!

    As for tomorrow, I will have my fins with me... but hopefully I will be able to ease back into freestyle for a little while longer. After all, the state meet is rapidly approaching....

    Updated March 3rd, 2011 at 04:58 PM by kgernert

    Categories
    Swim Workouts
  20. Wed Mar 2nd, 2011

    by , March 2nd, 2011 at 10:59 AM (Ande's Swimming Blog)
    Wed Mar 2nd, 2011

    ZONES are 30 days away
    entered nats, need to enter zones
    pondering events

    Bought tickets to the 2011 Womens NCAA's today
    Uncut psych sheet

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, SCY Center course
    5:30 to 7:00 dove in around 5:32ish
    trained with Muh Muh Mike Varozza,
    tyler the miler,
    todd the breastroke god (& pulling), &
    Marcio (need to give him a nick name)
    beside Nate & Ned
    wore worn out FS PRO jammer,
    it's on it's last leg

    WARM UP
    400 fr
    300 bk
    200 br
    100 fl

    Main SET:

    2 rounds of
    025 fl on 0:20
    050 bk on 0:40
    075 br on 1:00
    100 fr on 1:15
    100 fr on 1:15
    075 br on 1:00
    050 bk on 0:40
    025 fl on 0:20

    6 x 200 on 2:40 desc 1 - 3
    went 2:03 on 3, 1:58 on 6

    assigned: 2 rounds with fins of
    2 rounds of
    025 fl on 0:15
    050 bk on 0:35
    075 br on 0:55
    100 fr on 1:10
    100 fr on 1:10
    075 br on 0:55
    050 bk on 0:35
    025 fl on 0:15
    did: didn't wear fins
    mainly swam freestyle, tried to hang in there but skipped 2 50's

    assigned: 8 x 125 on 1:40
    odds 100 fr 25 fl,
    evens 100 Im 25 fr
    did: 8 x 100 k on 1:40
    odds easy
    evens: fast 2's flutter, 4's fl
    skipped #8

    rested 5 minutes & put on leg skin

    100 fl k fast from a dive
    went :59
    pretty sure I can go faster if I
    do less before
    rest more & stay streamlined longer


    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    2011 South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till


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

    Updated March 2nd, 2011 at 11:06 AM by ande

    Categories
    Swim Workouts