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  1. Week 58 - Friday

    by , November 8th, 2013 at 11:11 AM (After a long rest)
    Still no reoccurence of my kidney stone issue earlier in the week and still no word from my urologist as to whether they have even received the MRI. I have my appointment later today!

    I woke feeling a little stiff after last nights weights session. I did not go full throttle last night but still had a good workout focusing on my legs.

    Weights workout was my usual 3 rounds with each round reducing in number of reps from 10,8,6 and increasing weights from hard to max to fail(although last night I backed off one plate on fail and made all sets, so by definition I guess it was not fail last night).

    3x(bench press, inclined becnh press, military press, seated row with hands inside, seated row with hands outside, lower back extension, leg extension, leg curls, leg press, lunges)

    Todays swim workout was a mixed bag of tempo related sets.

    Warmup
    400 swim with snorkel
    6x50 catchup on 45 focusing on left hand entry
    4x200 kick on 3.20

    Main set
    10x100 on 1.20 swum 75 fast, 25 easy, with tempo trainer set to 0.84
    50 easy
    12x25 on 25 with tempo trainer set to 0.7
    4x400 pull on 4.30

    100 from the block AFAP

    Warm down
    50 easy

    Total 4600 scy

    I held 1.03's on the 10x100 set, this was a hard way to swim the 100's, going fast for 75 and then easy for 25. The tempo trainer drove me nuts again but when you find a tempo that works it helps a lot. On the 25s I hit the tempo really well. The 400's pull I held 4.15's. When our coach said to get ouyt and get up on the block I thought he was joking, to which he replied he was not. My legs were shaking pretty bad when I stood on the blocks and my arms felt like mush. One of the younger guys was also told to get up with me, and he was sent 4 seconds ahead of me and my goal was to catch him. I went out really hard and ended up going 52 which totally surprised me. Overall a good workout. Tomorrow we have practice and then I head to watch my daughters meet where she is swimming back. I am looking forward to not competing and having an opportunity to hang out with my daughter.
    Categories
    Swim Workouts
  2. Fast Fri Nov 8th 2013

    by , November 8th, 2013 at 10:29 AM (Ande's Swimming Blog)
    Fast Fri Nov 8th 2013 SCY

    Woodlands SCM meet starts tomorrow at noon
    entered 50's, a few 100's, 200 IM, & the 800 free,
    I need to leave by noon on Sunday to attend a 1:00 event in Houston, so darn I probably won't get to swim the 800 FR
    Hope I get to go

    swam Wed & Thu
    think I lifted on Mon & maybe Tue but not
    Wed or Thu

    My poison ivy is subsiding

    SCY, age group meet at UT this weekend, pool is set up with 2 8 lane SCY courses with blocks
    Whitney Coached
    6:00 to 7:30 practice dove in around 6:47
    swam with Mike, Tyler, Chris, Todd & Jim Pullin (a new regular, he swam for UT 1999 - 2003 was a D man)
    Beside Marshall Ned & Nate

    Warm up
    assigned 8 x 150

    Main Set

    assigned: 5 x 100 FR best ave on 2:00, 1:00 rest, 100 fr fast from blocks in 2 heats of 2, 200 easy
    did 5 x 50 FR easy speed, 50 easy speed cruise from a dive

    assigned: 5 x 100 K best ave on 2:00, 1:00 rest, 100 K fast from blocks in 2 heats of 2, 200 easy
    did: 5 x 50 K easy speed, 100 SDK from a dive, went 58, that might be my best this season. (pretty sure I can go faster, just need to rest more before, and hold my breath and streamline longer, doing more SDKs
    Today I SDKed to the flags on 1st length, 10 kicks on 2nd length, 8 kicks on 3rd length & 10 kicks on 4th length

    assigned: 5 x 100 IM best ave on 2:20, 1:00 rest, 100 K fast from blocks in 2 heats of 2, 200 easy
    Did: 5 x 50 2 FL/BK, 2 BK/BR, 1 BR/Fr
    skipped the fast 100

    swam easy


    Next Meets:
    considering one, 2 or a few SCM meets in Nov & Dec

    Sat Nov 9 - 10, 2013
    WMST 2013 November Classic
    Shenandoah, TX 77385

    DAYS TILL


    Might do another one in late Nov / early Dec, haven't decided yet.

    might enter the 2013 SPMA SCM Champs
    the pool is at 5600 Harbor Street Commerce, CA 90040 the pics of the facilities look pretty nice

    Updated November 8th, 2013 at 10:41 AM by ande

    Categories
    Swim Workouts
  3. Kicked my butt off today

    by , November 8th, 2013 at 08:20 AM (Mixing it up this year)
    I wish that were true but low and behold the fat butt is still there but I did kick alot today. Even when I swam. The more I use my snorkle the more I realize I can swim and actually kick while I swim as long as I don't have to turn my head.

    That just shows how uncoordinated I really am in my old age.

    500 free
    500 free kick w/zoomers easy
    5x100@1:45 free w/snorkle maintain 6 beat kick holding 1:32's
    500 free kick w/zoomers moderate
    5x100@1:45 free w/snorkle strong kick holding 1:27's
    500 free kick w/zoomers fast (for me) in 8:33

    Total 3000 yards
    Categories
    Swim Workouts
  4. 11|07|13 scm drills

    by , November 7th, 2013 at 09:11 PM (Blog)
    250 fr WF

    26 x 25 on 1:00, odds drill/evens br

    corrections to technique during streamline, break, and next few strokes:


    Out of order but
    2) need to tighten streamline with left arm
    1) straighten right arm and sweep right
    3) narrow kick and, if the above is successfully accomplished, go straight
    4) 2nd stroke accomplished but feet still out right

    Updated November 7th, 2013 at 10:51 PM by __steve__

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    Uncategorized
  5. Workout with team

    Today I swam the morning TNYA workout at John Jay College. My lane had 6 friendly and well-matched swimmers, and Brad was on deck. Here’s how it went:

    950 warmup (3 x (200fr + 75 fl/bk/br + 25 sdk) + 50 extra play)

    12 x 100:
    2 x (100 FR @ 1:40, 2 x 100 IM @ 1:45, 2 x 100 FR @ 1:35, 1:30, 1 x 100 IM @ 1:45)

    12 x 75 (25 kick + 25 fly swim + 25 kick) @ 1:30

    6 x 200, done as 2 x (50fr/100bk/50fr @ 3:20, 100fr/50bk/50fr @ 3:10, 200 fr @ 3:00)

    100 wd

    2 x 50 synchro swim with Hannah

    That was it!

    Things I’m grateful for today include rain boots, rain puddles, and play dates at the pool with small people.
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    Uncategorized
  6. Thursday, November 7, 2013 11:50-12:25pm

    by , November 7th, 2013 at 04:15 PM (Fast Food Makes for Fast Swimming!)
    Nothing too fancy today. I didn't wake up till almost 11:00am this morning. I guess I'm worn out and need the rest. Tomorrow I have to be up early (8:00am) for my son's award ceremony at school, and also to be at work 4 hours early too (10:30am), so hopefully I can get right to sleep tonight.

    1000 Free
    I was swimming at a 3:1 ratio (150 yards to 50 yards) with the lady I was sharing a lane with. She was elderly, and doing somewhat of a modified float/front scull/breaststroke arms head up movement down the lane. I just stayed consistent and tried not to capsize her. It was the only lane with 1 person in it when I arrived, so I got lucky. At the end of my 1000, I noticed another lane opened up, so I moved over.

    6 x 100 Free @ 1:30 (barely able to hold 1:10s on these)

    8 x 25 Fly @ :40

    200 EZ and out
    -----------------------
    2000 Yards

    I'm tired for sure...even this much swimming was rough on me. Well, now it's time to get to work soon.
  7. Thursday, Nov. 7

    by , November 7th, 2013 at 04:04 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    4 x 50 fly drills

    Main Sets:

    Dolphin kick work:
    8 x 25 DPK shooter w/fins @ :40-:45
    50 EZ
    10 x 25 power kick (SDK to 15 m) (4 belly, 4 back, 2 right side), no fins @ :45
    50 EZ
    4 x 30 AFAP to 15 m off the blocks
    50 EZ
    4 x 25 burst SDK + cruise @ :20
    -- I had though about turning this into a Rushall set, but just can't do more than 4 with a 1:1 work to rest ratio. Too much oxygen deprivation staying UW 12.5
    100 EZ

    4 x fast broken 100s w/fins done as 4 x 25 @ :30
    fly (11s) + 100 EZ
    back (11-12s) + 200 EZ
    breast (13-14s) + 200 EZ
    free (10-11s) + 200 EZ

    pause for some drill work
    4 x 25 breaststroke kick on back
    4 x 25 breast, 1 regular stroke + 1 stroke UW
    4 x 25 breast dolphin
    100 EZ

    5 x (25 AFAP + 75 EZ) @ 3:00
    -- 2 free, 3 kick
    100 EZ

    Total: 3950


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

    I ended up taking two days in a row off. I was still pretty dead after just one day off. I think I need to do more recovery workouts. Before the 2 day break, I had done speed/weights/speed/speed/speed. That seems to set me up for exhaustion. Part of the problem is that it would be great to just hop into a nearby pool for a recovery workout, but there aren't any really. I dropped in at the Upper St. Claire Rec Center awhile ago and there was a $15 drop in fee, which is really steep. Part of is probably poor scheduling on my part. I'm still getting used to life in Pittsburgh -- the land of not one single decent indoor pool open to the public. I did get in 45 minutes of stretching & RC/scap work yesterday. Having not stretched at all in months, I had lost some flexibility. Boo.

    On a happier note, I booked my hotel and flight for NE SCM Champs. Not so sure about my 50 free focus. My left shoulder is better, but still tender, and too much straight arm freestyle is contra-indicated. Here is the order of events: https://www.clubassistant.com/club/m...1997&smid=4983. I am completely baffled as to what to enter as is somewhat typical.

    Sat: 50 fly, 100 back, 50 breast and 100 free.
    -- The first three events are back to back with only a relay before the 50 breast, so 100 back may get cut. I wish I hadn't gotten DQ'd in the 50 evil at the Albatross meet (1 hand touch on turn) or I'd do the 100 back for sure. I could also skip the 50 fly since I already have a good time and start with 100 back … but my fly feels really good right now. And I guess if I really wanted to swim 50 free when most rested, I'd enter the 200 free, which is the first non-distance event of the day … but that sounds unappealing.

    Sun: 200 back, 100 IM, 50 free, 100 fly, 50 back.
    -- I might do a 50 split request in the 200 back rather than leaving it to the last event of the meet. On the other hand, that would make 50 free the 3rd event, which is not desirable. And I do already have a good time in the 50 back from March (30.6), so could also just stand on that time. (I certainly wouldn't bother with the 50 back if I did swim the 100 fly). Alternatively, I could do a split request for the 100 back and forget the 100 IM. Decisions, decisions ...

    Good article on what methods improve recovery time: http://www.strengthandconditioningre...overy-methods/. If only we all had access to cryogenic or hyperbaric oxygen chambers ...

    This is odd. Why does the USMS event rankings for SCY not recognize that we are in the 2013-14 season?

    Updated November 7th, 2013 at 04:41 PM by The Fortress

    Categories
    Swim Workouts
  8. Week 58 - Thursday

    by , November 7th, 2013 at 08:47 AM (After a long rest)
    I woke with no pain in my lower back today. It's sort of ironic because I have the urologist appointment tomorrow and I now feel back to normal(amazing how quickly pain can come and go). I had the MRI yesterday which was uneventful until I saw the charges. OMG. I guess I will get all the money back according to the imaging center but they don't work my insurance and as such I have to pay the fee and then claim it back. Honestly, I have been very disappointed in this whole episode in terms of quality of care and the corresponding cost. I thought we have the best health care anywhere but now I wonder!!

    Today's workout was both mentally and physically very tough. After yesterday's workout my coach told me we were doing a T30 today. We have done a number of T20s but this is the first T30. On Tuesday and Thursday we typically have sparse attendance and this week I knew would be less because there is a meet in Shennandoah, Tx. As it turned out it was myself and one other guy in the pool for most of the workout before some high school students turned up.

    Today's workout

    Warm up
    20x50 with snorkel on 40
    200 easy

    Main set
    T30 with tempo trainer

    Warm down
    6x100 easy perfect stroke on 1.30

    Total 4600scy

    I did not feel great but I ended up holding a good solid pace throughout the T30 and ended up going 2800. The life guard counted for us and I by 10mins I went 950,900,950scy. I saw I turned at about 10.45 on the first 1000 but lost it after that. The tempo trainer just about drove me nuts by the end of this swim. I am also not used to swimming with a cap so I got very hot. I was very pleased with the distance. I plan on lifting tonight and focusing on my legs.
    Categories
    Swim Workouts
  9. shoulder issue today so EASY is the key

    by , November 7th, 2013 at 08:14 AM (Mixing it up this year)
    Breaking out my Compex unit this morning in the hope of being able to get the knots out. This was an easy day I just could not push.

    500 Free
    500 Free kick w/zoomers
    200 angel arm fly
    3x200@3:30 free w/straples paddles & bouy EASY
    200 fly scull
    500 free kick w/zoomers

    Total 2500 yards now compex time
    Categories
    Swim Workouts
  10. Wednesday 11/6/13

    Wednesday 11/6

    PM only SCY

    2x
    300 swim
    6x50 @ 1:00 kick w/ board (alternated BR/FR)
    4x100 @ 1:15 pull w/ buoy + paddles + snorkel

    8x25 @ :40 V.S.

    2x (RD1: FL, RD2: BK)
    4x12.5 @ 1:00 no breath w/ power tower
    50 @ 2:00 FAST (26.3, 28.4)
    4x100 @ 1:10 lactic hold

    100 EZ

    Total: 3300

    So my drive to swim at 7:30 AM on Saturday after being out all night proved to be my downfall. I think I ran my body down so low that I picked up a bug. I was able to tough it through warm up on Monday but called it a day because I was coughing so bad. Skipped Tuesday (a move I regret because I feel about the same today and managed to swim some), and made it through two rounds of the sprint set today before I had a coughing fit so bad I started gagging (TMI, I know). I'll try to make it through all of tomorrow's practice and then use the two days off travelling with the UALR team to St. Louis to try and recover. It is just frustrating having a bad week when I am fast running out of weeks before I start to taper.
    Categories
    Swim Workouts
  11. Monday 11/4/13

    Monday 11/4

    PM only SCY

    2x
    300 swim every 4th length scull
    4x75 @ 1:20 k/dr/under H2O kick w/ fins
    4x100 @ 1:20 AE

    8x25 @ :40 V.S.
    100 EZ

    Total: 2300
    Categories
    Swim Workouts
  12. 11|06|13 scm

    by , November 6th, 2013 at 09:56 PM (Blog)
    20 x 25 on 0:30 one arm free WF

    14 x 25 on 0:30 free WF, 12.5m fast/12.5m easy

    5 x (4 x 25 on 0:30) on 5:00

    • fr AFAP hypoxic (high 13's)
    • fr AFAP 2 breaths (high 14's)
    • fr easy
    • br easy


    10 x 25 on 0:30 free WF, 12.5m fast/12.5m easy


    Recorded fast fr portions:

    • Slacking off streamline at times
    • On first stroke my 2nd stroking arm (rt) needs adjusting in an outward sweep before its downsweep. It currently stays at center from streamline starting its downsweep, creating a yaw to the left direction, then my feet kick to the right. From streamline after first (lt) stroke, my right hand needs to wander out to the right 4 inches or so, such that I roll pointed straight.
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  13. Short and sprinty

    Today I went to the Y midday for a long stretching session and a solo swim. Here’s how the latter went:

    900 scy warmup (200fr, 300 st/fr by 25, 200 kick, 200 IM d/s by 25)

    3x thru
    4 x 25 FR @ :25, 1-3 desc. to sprint, 4 easy
    3 x 50 FR @ 50, desc to sprint [fastest improved each round: 34, 33, 32]
    3 x 50 K @ 1:00, desc to sprint [fastest was 46 (FL kick on back)]
    50 easy

    100 warmdown

    The sprinting felt good, although I had to remind myself not to get pokey on the turnover during the last half, both kicking and swimming. I haven’t done much all-out swimming since IGLA. Looking forward to improving the times as I work on this part of my swimming more.

    I’ve been enjoying the earlier sunrise since the time changed, but hadn’t been able to adjust my sleeping to the new hours. I can tell myself that I’m an early riser when I wake up at 4:30, and I generally enjoy having a bonus half-hour or so of quiet time to plan my day and prioritize desk stuff before heading off to swim. But 3:30am —well, there’s no way to spin that as anything but insomnia. Finally this morning I slept until 5, so maybe my body’s gotten the memo about that whole falling back thing!
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  14. Wednesday, November 6, 2013 10:30-11:15am

    by , November 6th, 2013 at 03:41 PM (Fast Food Makes for Fast Swimming!)
    Woke up late today, very tired from last night's work. My muscles could definitely use a rest, and by that I mean having a day off from work just to lounge around the house...but that won't happen till hopefully Tuesday next week. At least the OT$$$$ has been good...but I'm feeling very now.


    Warmup:

    200 Free
    300 Free Pull Build
    400 IM (50 EZ or Drill/50 Build)
    12 x 50 Flutter Kick w/ board @ 1:00
    (1500/1500)

    At this point, I was just tired and unmotivated...but managed to do something productive:

    4 x 75 (50 Free/25 Fly) @ 1:15
    4 x 50 (25 Free/25 Fly @ 1:00
    4 x 25 Fly @ :40
    Each of the Fly portions was 80-90% effort, and cruise the free
    (600/2100)

    100 EZ

    ------------------------------
    2200 Yards
  15. Week 58 - Wednesday

    by , November 6th, 2013 at 08:48 AM (After a long rest)
    I woke feeling better than yesterday but still some discomfort in my lower right side. I once again decided to swim. Today's main set was really tough. I am heading for my scan any minute.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    10x100 with snorkel on 1.15
    10x50 drill focusing on hand entry on 50

    Main set
    5x(3x100 on 1.10, 200 IM on 2.30)

    Warm down
    4x50 easy on 50

    Total 5000scy

    I held 1.03s on the 100s in the main set. The straight into an IM was a killer and the IM was in essence touch and go swims. So over the course of the main set I had no more than 7 seconds between swims.
    Categories
    Swim Workouts
  16. getting back to some back

    by , November 6th, 2013 at 07:27 AM (Mixing it up this year)
    My right shoulder was an issue today but after the first 100 it loosened up just fine. I just get sick of having all these muscle issues every morning. I think if I just never went to bed I could be just fine all the time. It is the inactivity that is the worst.

    500 free
    500 free kick w/zoomers
    10x100@1:45 as 50 free/50 back w/paddles held 1:32's
    500 free kick w/zoomers push it
    5x100@1:45 free w/snorkle maintain 6 beat kick
    100 rt arm fly loosen back
    100 lt arm fly loosen back
    100 free kick easy

    Total 3300 yards
    Categories
    Swim Workouts
  17. Workouts 11/05/13: morning and evening

    by , November 5th, 2013 at 10:00 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 IM drill/200 Bk/4x50 (b/c down, IMO back)

    kick swim pull with snorkel (board, AP, buoy)
    050 100 200
    100 150 300
    050 100 200

    4 x 100 on 1:30 (first 25 = IMO)
    50 loosen and out
    (Solo/Rec/2500 yds/45 min)
    ----------------------------

    Nice swim before loading up recycling as I headed to Chapel at the college. Learned today that through circumstances that I can only attribute to God's grace the heating for the two floors of the school (which currently has none) has been reduced from $250k to around $40k! I finished up with some tiling and now the two third floor bathrooms are about 90% complete with half of the fixtures in place - hearing how God caused the $20k for the bathrooms is another great work. It is so amazing to be a part of how He is moving to make this college a reality, and I am blessed to be here for such a time as this.

    After I drove the dad taxi after school, I went to the college's library and checked out the book sale room. I was able to get a more in depth Bible dictionary, a survey, and three other works for just $3.50 to add to my library - would have cost over thirty on ebay to get the same ones. Very cool. After a small supper, I headed to complete my double:

    200 Fr/100 Bk/100 Kick/100 Pull

    Water Rat's 16 x 150's via slknight:
    1 on 2:30 (1:40 base)
    4 on 2:20
    1 on 2:40 - used snorkel and AP to this point
    3 on 2:10 - did Back - made 'em
    1 on 2:50
    2 on 2:00 (1:20 base)
    1 on 3:00
    1 on 1:50 - 1:44
    1 on 3:30
    1 AFAP - 1:32

    150 loosen and out
    (Masters/Rec/3050 yds/60 min)
    ---------------------------

    I did this set a month ago and really liked it. I was a lot faster this time around on the AFAP, almost tossing my supper at the 125 turn. Felt great! I mixed some ice cream with my protein shake and am looking forward to
    Tags: waterrat
    Categories
    Swim Workouts
  18. 11|05|13 SCM

    by , November 5th, 2013 at 09:23 PM (Blog)
    Warmed up with 500 fr/dr WF

    300 dr

    250 FK

    200 dr

    ailments: left shoulder loose from pushing maintenence stand at work

    I weigh about 163. Noticed my lower abs (belly button area) has gross saggy skin.
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  19. Beach day

    This morning I coached the early TNYA workout, then headed out to the beach with Hannah. We took turns swimming from Grimaldo’s chair. I went to the aquarium and back, and enjoyed a good shiver on the beach after. The water was crisp and had some movement to it—not quite “sporty,” but at least a little jaunty. The sun was in and out, and with air temps in the 50s the beach was fairly empty. It felt like such a privilege to have the whole beautiful place to ourselves—or at least to share it with a few territorial seagulls, one of which kept trying to grab the edge of my beach blanket in its beak. Afterwards we went by the spa just a block from the beach that offers good $35 hour-long massages, then picked up a knish for the subway ride home. I treasure these fall beach days.
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  20. Tue Nov 5th, 2013 SCY

    by , November 5th, 2013 at 03:01 PM (Ande's Swimming Blog)
    Tue Nov 5th, 2013 SCY

    Man I'm a terrible swim blogger
    Been Swimming 5 or 6x per week, lifting 3 or 4,

    got the woodlands SCM meet this weekend and

    might enter the 2013 SPMA SCM Champs
    the pool is at 5600 Harbor Street Commerce, CA 90040 the pics of the facilities look pretty nice

    recently had a bad case of poison ivy and the river behind my house flooded on Nov 1st, the bridge I drove over to get to 6:00 am practice went underwater a few hours after I crossed it, a few people tried to cross the bridge and got swept away


    Whitney Coached,
    6:30 to 8:00 dove in around 6:47
    swam with Mike
    Beside tyler, jim, chris, larry, gull & Nate

    Warm up
    skipped it


    Main Set

    10 x 25 on 20
    1:00 rest
    10 x 25 on 20
    1:00 rest
    10 x 25 on 20
    1:00 rest
    10 x 25 on 20
    1:00 rest

    assigned 16 x 50 bk
    did a fast 25 back on several

    assigned 8 x 75 br
    did a few 75's & 25's then got out

    Next Meets:
    considering one, 2 or a few SCM meets in Nov & Dec

    Sat Nov 9 - 10, 2013
    WMST 2013 November Classic
    Shenandoah, TX 77385

    DAYS TILL

    Might do another one in late Nov / early Dec, haven't decided yet.
    Categories
    Swim Workouts