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  1. An IM (read: UGH) Day....

    by , April 27th, 2011 at 08:46 PM (Year Three: The Road Back)
    Today was just not my day... from when the alarm clock went off, to when I got into the pool, to when I got home from work, to now - when I'm ready for bed. The reality is that my stomach was jumbled up yesterday, so I didn't sleep well and I'm just wiped out today. I know that... knew it when I hit the water this morning. Still, I was pretty disappointed with this morning's effort - even though I gave it all I had. Here's what we did:

    300 Warm-Up
    4 x 100 IM Drill Cycle (one each stroke)
    6 x 100 Stroke (did 2 IM, 4 as 25 fly/75 free)
    1 x 50 Free Easy
    6 x 75 Stroke (did as 25 back/50 free)
    1 x 50 Free Easy
    6 x 50 Stroke (did as 3 fly/free, 3 back/free)
    1 x 50 Free Easy
    1 x 200 Broken on 50s for :10 (got 2:32)
    1 x 50 Free Easy
    12 x 25 Kick on :30
    450 Cool-Down
    Total Yards 3200

    Wished that I'd been able to do full stroke instead of resorting to freestyle, but I didn't put on my fins until the kick set - so I had that going for me anyway. Hoping to do better tomorrow.

    On a totally different note, I finally mowed my lawn today. Whew! Some of the grass in my backyard was mid-calf height. Guess it was actually time to mow. Good thing I did it during the rain break early this afternoon because not even an hour passed between when I finished mowing the lawn and when the rain started up again. E-gads! Can this spring get any wetter?! On the plus side, it is amazingly green and beautiful. So... we've got that going for us.

    Tomorrow is a brand new day. To all of you swimming at USMS Nats this weekend, swim fast, laugh often, and have fun! To everyone else, happy swimming!
    Categories
    Swim Workouts
  2. Less than 10 miles behind on the GTD pace (amazing)

    by , April 27th, 2011 at 07:54 PM (Trying to Train Smarter, Not Just Harder)
    Can't believe the GTD fairy says I'm less than 10 miles behind pace today. Of course that will change tomorrow! But for now, I will be happy. I was so tired after workout this morning, after my shower I was still taking a deep sigh. My shoulders felt really tight today for some reason.

    500 Back/Free
    6 x 100 pull on 1:30/1:40
    200 kick
    4 x 200, speedplay by 25's, 50's then 100's on 3:10
    8 x 25 4 cycle sprint play
    100 EZ
    6 x 100 kick on 2:15
    400 breast/free

    300 back/free

    200 breast/free

    3 x 100 free (I only did one)


    Total: 4100 LCM

    just so i can remember in the future - i was holding 1:20-1:22 easy on the pull set. this is a big improvement from just a couple of weeks ago.

    Updated May 4th, 2011 at 06:11 PM by Celestial

    Categories
    Uncategorized
  3. 2011 SC Nats Preview

    by , April 27th, 2011 at 05:08 PM (Ande's Swimming Blog)
    The 2011 USMS SCY Spring Nationals at the
    Kino Aquatic Complex, Mesa, AZ
    Thu Apr 28 - Sun May 1, 2011


    2011 SCY Nats Links

    Results

    Psych / Heat sheet

    Timeline

    TXLA roster


    Entries:
    Fri Apr 29, 2011 400 IM, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM


    Event Comments


    Fri Apr 29, 2011

    400 IM
    went 4:18.48 at 2011 Zones

    should have 6 beat kicked the 1st 50 of the free,
    2010: went 4:22.70

    not heated yet, the top 10 seeds are:
    45-49
    1 Sims, David E 48 IM 4:17.22
    2 Tuchler, Jim 46 IM 4:19.90
    3 Baker, Dennis G 49 OREG 4:20.78
    4 Rasmussen, Anders M 47 TXLA 4:22.70
    5 Eickhoff, Randy M 45 SCA 4:25.00
    6 Shaffer, Mike G 45 VCM 4:30.00
    7 Erwin, Jeff T 46 SAWS 4:35.09
    8 Jaegers, Al 48 ARIZ 4:38.00
    9 Melanson, Edward L 48 CMS 4:39.27
    10 Yeomans, Scott 47 GSM 4:39.90

    David Sims is fast, great fly & free, not so strong bk & br
    Jim Tuchler is good at every stroke especially br.
    Dennis Baker has an outstanding fly & free, decent bk.
    wonder who will check in?

    RACE STRATEGY:

    FL
    great start & SDKs, BREATHE, easy speed, fast turns, not many SDKs, light legs

    BK
    not many SDKs BREATHE,
    easy speed, feel good, light legs
    fast BK to BR turn

    BR
    hard push offs, glide far, work the breastroke

    FR work it, 6 beat kick the whole way


    50 FL
    went 23.91 at 2011 Zones

    2010 went 23.88

    Heat 25 of 45 Timed Finals
    1 Eickhoff, Randy M 45 SCA 24.80
    2 Jones, Brian A 45 NAM 24.75
    3 Beatty, Dan C 45 GAJA 24.54
    4 Segal, William N 46 JAM 23.97
    5 Fulbeck, Kip 46 WMAC 23.39
    6 Rasmussen, Anders M 47 TXLA 23.88
    7 Scottoline, Brian P 46 STAN 24.40
    8 Ponthier, Chuck 48 LAPS 24.55
    9 Tittle, Kenneth W 48 WCM 24.78

    Kip Fulbeck is fast, went 21.2 in 50 free last year, as is William Segal, & Chuck Ponthier swam for SMU when I was at UT, he is a great flyer and had a great 50 fl & fr at 2006 worlds.

    RACE STRATEGY:
    Great start, SDK, & break out, fast hands,
    fast turn, great touch


    Sat Apr 30, 2011


    100 IM
    2010 - 11 season: not raced yet
    think I've been 57 in practice
    2010 went 54.33 in a full B70

    Heat 29 of 51 Timed Finals
    1 Chao, Hector 47 WCM 59.33
    2 De Biase, Terry A 46 ARIZ 58.50
    3 Jones, Brian A 45 NAM 57.00
    4 Beatty, Dan C 45 GAJA 56.02
    5 Tuchler, Jim 46 IM 53.80
    6 Rasmussen, Anders M 47 TXLA 54.41
    7 McCool, Chris 46 UNAT 56.53
    8 Jimenez, Carlos A 46 RICE 57.52
    9 Ponthier, Chuck 48 LAPS 58.63
    Jim Tuchler is the defending champ, great breastroker, back halfed me last year.

    Race Strategy:
    Great start, SDK, & break out,
    fast turns especially bk to br,
    power the breast, sprint the free


    50 Br
    2010 - 11 season have not raced yet
    been 29 in practice
    2010 went 27.40 which surprised me


    Heat 23 of 37 Timed Finals
    1 Perkins, Martin 48 AAA 30.00
    2 McCool, Chris 46 UNAT 29.59
    3 Safa, Eddie 48 SCA 29.10
    4 Rasmussen, Anders M 47 TXLA 28.66
    5 Corbeau, James L 46 OREG 27.09
    6 Tuchler, Jim 46 IM 27.20
    7 Alexander, Jeff 47 WMAC 29.00
    8 Helgason, Tryggvi 47 LVM 29.50
    9 Jimenez, Carlos A 46 RICE 29.92

    It's Corbeau & Tuchler's race, they are fast breastrokers

    Race Strategy:
    Get Psyched, Great start, streamline glide, fast hands & kick, great technique, fast full strokes, great turn & touch


    Sun May 1, 2011


    500 Fr
    went 5:03 at zones,

    1 Sims, David E 48 IM 4:42.44
    2 Switzer, Keith M 48 BLU 4:45.00
    3 Stevenson, Chris L 46 VMST 4:46.18
    4 Baker, Dennis G 49 OREG 4:48.27
    5 Eickhoff, Randy M 45 SCA 4:52.22
    6 Shaffer, Mike G 45 VCM 4:55.00
    7 Erwin, Jeff T 46 SAWS 4:57.94
    8 Duarte, Luis G 47 SYSM 5:04.00
    9 Rasmussen, Anders M 47 TXLA 5:04.99
    10 De Biase, Terry A 46 ARIZ 5:06.00
    11 Melanson, Edward L 48 CMS 5:09.87
    12 Yeomans, Scott 47 GSM 5:09.90
    13 Patten, Bobby 48 DAMM 5:10.00
    some really fast 500 swimmers entered

    should I swim it or not?
    not checked in yet


    200 IM

    went 1:59.81 at 2011 Zones

    Split it
    1 25.85 25.85
    2 57.22 31.37
    3 1:31.76 34.54
    4 1:59.81 28.05

    2010 went 1:58.20 in a full body B70
    Split it
    1 26.11 26.11
    2 56.42 30.31
    3 1:30.04 33.62
    4 1:58.20 28.16

    Heat 14 of 24 Timed Finals
    1 Yeomans, Scott 47 GSM 2:09.90
    2 Carpenter, Michael J 46 MSMA 2:09.04
    3 Chao, Hector 47 WCM 2:07.61
    4 Rasmussen, Anders M 47 TXLA 2:00.57
    5 Sims, David E 48 IM 1:58.50
    6 Tuchler, Jim 46 IM 1:58.80
    7 Beatty, Dan C 45 GAJA 2:04.23
    8 Jimenez, Carlos A 46 RICE 2:08.46
    9 Helgason, Tryggvi 47 LVM 2:09.34

    David Sims has a great fl & fr, should be out fast and come roaring home
    Jim Tuchler is great at every stroke especially breastroke

    Race Strategy:

    FL
    great start & SDKs, BREATHE, fast hands, easy speed, fast turns, SDK: 6 & 5, light legs

    BK
    SDK: 5
    BREATHE,
    easy speed, feel good, light legs
    fast BK to BR turn

    BR
    hard push offs, glide far, work the breastroke

    FR
    4 SDKs, work it, 6 beat kick & sprint the whole way
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  4. Wed., April 27

    by , April 27th, 2011 at 04:19 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    Main Sets:

    The framework of this is from Tall Paul's "Dirty Dozen" workout:

    12 x 100 w/fins @ 1:30
    odds = free
    evens = dolphin kick w/board

    12 x 75 IM @ 15-20 RI
    fly drill + back + breast

    12 x 50
    odds = flutter or back kick
    evens = scull

    12 x 25 glide drills
    odds = regular push off
    evens = breast pullout from dive

    -- I only get slightly past the halfway point on my glide drills from a regular push off . Not sure I'd get much farther starting deeper.
    -- I get to about the 21 yard mark on the breast glide drill

    50 EZ

    Total: 3650

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

    Commentary:

    Still feeling crummy. Though I seem, so far, to be successfully staving off bronchitis. But having cancelled CN this am, I don't feel any pressure to do speed work. So I am just doing some cruiser aerobic work until I feel better.

    I made hotel reservations for Auburn Nationals and am checking out flights. I'm staying at the Auburn University Hotel, which is within walking distance of the pool and restaurants and has a USMS discount. (Not surprisingly, Auburn is much less expensive than Montreal.) The order of events for Auburn is also pretty good for me. I plan on entering all four 50s and the 100 fly/back. The 100 fly will likely be difficult, especially with 2 weeks off in June (except for tiny pool), but I am ignoring this fact.

    Good luck to everyone swimming at Nationals in Mesa! Looking forward to on line spectating.

    On organic foods:

    http://www.active.com/nutrition/Arti...m?cmp=17-1-543

    Updated April 27th, 2011 at 06:08 PM by The Fortress

    Categories
    Swim Workouts
  5. Starts with nerdy references

    PSA: Don't even read this if you are swimming in Mesa this weekend, bookmark it for Monday when the only muscles that aren't sore are your eye ball muscles.

    Seriously, I will make fun of you if you change your start right before nationals.

    Review of starts

    John Mullen authors Swimming Science, which is usually very blurbish, but yesterday he wrote up some nice stuff (first link) with references (2nd and 3rd links) on starts.

    This is what I got out of it:

    Think of the start as the first 15M of the race, not just getting off the block. From the time the gun going off to the 15M mark allows the focus on all the things unique to the start and provides a tangible measure of how they work together. For example, a modification that gets the feet off the block faster (a faster reaction time measured by a block pad) at the expense of aerial distance may not improve the time to the 15M mark, even though the reaction time is faster.

    Grab with all ten fingers. I am pretty sure I have never done that.

    The arms are straight in the ready position and under tension. Mine surely are bent.

    Elbows go straight back when pulling the start, I think my elbows go to the side.

    Underwater distance is strongly correlated to a faster start (to the 15M), but given the test subjects, I think this requires a strong dolphin kick.

    Those were some obvious gems for me. Now I just need to find more block time and a way to easily time to the 15M mark.

    References:
    http://www.swimmingscience.net/2011/...ing-start.html
    http://fulltext.ausport.gov.au/fullt...mstart2000.asp
    http://www.benthamscience.com/open/t...3/137TOSSJ.pdf
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    Uncategorized
  6. Wed Apr 27th, 2011

    by , April 27th, 2011 at 11:14 AM (Ande's Swimming Blog)
    Wed Apr 27th, 2011

    02 days til Nats

    Subscribe to Ande's Swimming Blog

    [nomedia="http://www.youtube.com/watch?v=6ENgHo4KrSs"]YouTube - Swimmer Glides FAR from just One Push[/nomedia]


    Weights
    light lift, 1 warm up set, 1 training set

    Whitney Coached
    UT, LCM main pool & scy diving well
    6:30 to 8:00 dove in around 6:35
    wore b70 jammers
    swam with Nate, Tyler, Mike, Ed, Bess & Mary

    WARM UP LCM
    3 x 400

    Main SET:

    25 fr easy speed LCM
    went 12.1

    75 easy

    25 fr easy speed LCM
    11.3

    75 easy

    changed into B70 NeroTX
    200 easy dps

    50 fr scy build
    went 22.8

    100 easy

    25 br build

    75 easy

    25 br build

    75 easy


    Next meet:

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Days till
    Entries:
    Fri Apr 29, 2011 400 IM, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM

    2011 SCY Nats Links

    Results
    http://www.usms.org/comp/scnats11/realtime/

    Timeline
    http://www.usms.org/comp/scnats11/timeline.pdf

    Psych / Heat sheet
    http://www.usms.org/comp/scnats11/heats/

    Meet info
    http://www.usms.org/content/scnats11meetinfo

    TXLA roster
    http://www.usms.org/comp/scnats11/heats/teamroster.php?TeamAbbr=Txla&Search=Search

    Updated April 27th, 2011 at 04:01 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  7. Big mental challenge today

    by , April 27th, 2011 at 08:18 AM (Mixing it up this year)
    It is hard for me to do sprint days because I have had the distance mentality for so long. Doing less than 3000 yards is unheard of for me unless I am in taper mode and even then I was still at 3000.

    400 Free
    5x[100@2:30 Choice Drill
    ....[100@2:00 Choice moderate
    ....[100@2:00 Choice fast break at 50 for :10R
    R#1 Fly went :46, :46, R#2 Back went :44, :44, R#3 Free went 37, 39, R#4 Back went :43, :41, R#5 Free went 37, 37
    4x50 from dive 12.5 fast rest easy
    8x25@:45 kick #3 &6 sprint
    4x100@:10R easy free

    Total 2700 yards
    Categories
    Uncategorized
  8. Once More, From the Top

    by , April 26th, 2011 at 09:20 PM (Too Neurotic to be Suitably Aquatic)
    I swam 5000 yards at the Tarrytown Y this morning. My guy wasn't there, so it cost $.15 a lap. But a really good swim, totally worth it! I created this workout from other workouts:

    4x25 swim
    4x50 drill
    4x75 kick, drill, swim
    4x100 pull

    400 on 7:00
    2x50 choice on 1:00
    300 on 5:00
    4x50 IMO on 1:00
    200 on 3:00
    6x50 choice on 1:00
    100 on 2:00
    8x50 rev. IMO on 1:00

    100 kick
    500 swim
    4x100 kick

    16x25 build, EZ, build, fast (x4)
    16x25 IMO

    200 warm down

    * I liked having all my intervals start at the top. Some were easy, some were not as easy, but I didn't have to tax my brain with math.
    * I haven't done that much pure distance in a while, and the 400 and 500 felt surprisingly great. I think it's because the pool was only 81 or 82 instead of the usual 84. I didn't get a time for my 500 because I had to pause after the first 50 to work out a cramp in my foot.
    * My run from yesterday didn't hurt in the morning as much as it did last Tuesday, but I was feeling my calves on some of the push-offs. Also, on the train ride to the Y, they were hurting to the point where I couldn't get comfortable in my seat. That eased up greatly after the swim.
    * Dare I say I'm starting to like fly? Especially when it is broken into tiny 25 yard pieces. I'm working on not breathing every stroke, and that makes it feel so much better.
    * I'm also working on keeping my head low while breathing on freestyle, and today I experimented by closing my right eye while breathing on my right to make sure my left eye stayed under the water line. I tried it breathing to the left, but lacked the left-side control to tell my head, arm, and eye what to do at the same time.

    TUESDAY EVENING:
    Went to the gym for some lifts and isometrics:
    I'm doing 5 sets & 5 reps for all of these until I get the swing of it.
    Bench Press: 75 lbs.
    Deadlift: 80 lbs.
    Squats: 65 lbs.

    Now for 8 hours of sleep, followed by some lifeguarding!
    Categories
    Uncategorized
  9. Tuesday, April 26

    by , April 26th, 2011 at 06:01 PM (The FAF AFAP Digest)
    Mini drylands:

    handstands, 10
    cartwheels, 10
    knee tuck jumps, 10
    TRX rows, 15
    TRX sprinter start, 20
    overhead med ball slams, 10
    twisting med ball slams, 10
    power wheel roll outs, 2 x 15
    lost 2 games of Horse to Lil Fort

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

    Commentary:

    Still feeling under the weather, but not getting worse.

    Was at the hair salon for awhile today. I'm going from red to strawberry blond for the summer. I'm hoping the fading problems aren't quite as bad.

    I'm 95% sure I'm canceling Canadian Nats. I just don't want to spend all the $$$ and spousal points traveling for a meet unless I'm ready and excited for it. And I'm not. And I really just want to be a mommy that weekend and watch my kids row in the Stotesbury regatta in Philly. They'll both likely be rowing in lightweight 4s. Plus, I feel like I'm due for a mental meet break; I'd prefer to train for awhile instead of worrying about tapering. So I'll focus on Auburn and our local LCM meet (assuming we have it). I suspect I'll see more of my swim friends at Auburn too.

    Made my first green smoothie today -- bok choy, spinach, beet greens, flax seeds, kiwi, pineapple, blueberries, coconut oil and coconut water. I also killed another blender. Fortunately, a friend recently gave me a Kitchen Aid blender.

    Core exercises:

    Race club: http://www.theraceclub.net/videos/se...ngth-exercise/

    Roli Poli: This works well if you have a partner. You will need a Bosu and medicine ball. You and your partner face each other with about 10 feet between you. You will turn Bosu upside down so that the rounded portion is on the ground with flat side up. Get into a push up plank position with your toes on the flat side of the Bosu. Then you and your partner roll the medicine ball back and forth to each other alternating hands. Fully extend your hand/arm straight out when rolling the ball.

    Swimming stereotypes:

    http://www.swimnetwork.com/news/swim...-swimmers.aspx

    Eating Carbs at Night Isn't So Bad!

    http://www.livestrong.com/blog/blog/..._ibsrc=fanpage

    Updated May 3rd, 2011 at 04:00 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  10. Blissy beach day

    After six straight days of pool workouts, today was my scheduled off day. But it was also forecast to be beautifully sunny and warm, so I decided instead to take a trip out to Brighton Beach with my relay partner John in order to get in a bit of open-water swimming. It was a gorgeous beach day, not too much wind, and the water was downright pleasant to swim inóa surprise given how cold itís been all spring. No thermometer with us today, but I was able to stay in for about 2k without getting cold, so Iím guessing itís broken 50 finally. Hooray! Iím hoping to go back out this weekend and swim the 5k loop at least once.

    There were tons of seagulls on the beach when we got there, more than usual. Right as we were getting in the water, one swooped down not five yards in front of us and deftly plucked a fist-sized crab out the waves, then flew away with it in its beakópretty cool! The water was clear except for several extensive patches of debrisósticks and plasticky stuff, and one gooey lump that I scared myself into thinking were innards from a dead fish, but which was probably in fact a twisted up plastic bag. Todayís hard-won OW wisdom: If thereís a bunch of seagulls flocked together on the water, swim around them. Far around them. Even if the birds move off as you approach and leave you a seemingly clear path to swim through, itís better to detour. Because if there are fish innards floating in the water, or even plastic bags, gulls will gravitate towards them.

    (In any case, John told me itís better not to try to figure out what youíre swimming through when you encounter stuff in open water. Thatís probably good advice.)

    Despite the debris, the swimming was very pleasantóthe water felt cool, not cold, and I could feel the sunís warmth on my back as I stroked along. I felt really lucky to be out on such a perfect mid-week day. Afterwards I took a little nap on the beach in the sun. I love listening to all the sounds out at Brighton while Iím lying on the beach with my eyes closedóthe clacking of the subway train going by every few minutes, planes flying overhead, distant happy screams from the rides down the beach at Coney Island, calls from the drinks vendors who roam the beach, all mixed in with the beachy sounds of ocean waves and playing children and screeching gulls. It was a little taste of summer at this urban beach today, without the too hot weather or the crowds, and it made happy to think about more days to come of swimming and hanging out at the beach this season.
    Categories
    Uncategorized
  11. Sarasota Y Sharks Masters 5:30 AM Workout -04/27/11

    by , April 26th, 2011 at 03:28 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    4 X 75 1:20 1:10
    4 X 50 1:00 :50
    Twice through. Round 1 intervals left, 2 right.

    3 X 100 kick 2:15
    4 X 75 kick 1:45
    4 X 50 kick 1:10

    2 X 100 1:40 2:00
    2 X 50 fast 1:00 1:10
    Four times, breaking between rounds.
    Rounds 1/2 are free, intervals left.
    Rounds 3/4 are stroke, intervals right.

    LCM

    10 X 100 2:15
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy 1:00

    4800Y/M
    Categories
    Swim Workouts
  12. Tue Apr 26th, 2011

    by , April 26th, 2011 at 12:25 PM (Ande's Swimming Blog)
    Tue Apr 26th, 2011

    03 days til Nats

    Subscribe to Ande's Swimming Blog

    Weights Friday afternoon

    Whitney Coached
    UT, scy main pool & diving well
    5:15 to 6:30 dove in around 6:40
    wore b70 jammers
    swam with Todd, Tyler, Mike, & Ed

    WARM UP
    swam around 700

    Main SET:

    3 x (25 FAST followed by 75 easy)
    went 10.4 on 1st one
    played, sat in hot tub

    changed into B70 Nero TX,
    25 fast
    went 9.6

    50 easy

    [nomedia="http://www.youtube.com/watch?v=6ENgHo4KrSs"]YouTube - Swimmer Glides FAR from just One Push[/nomedia]
    at some point I want to try another
    Streamline Glide when the main pool is LCM & for fun I might play with Plunge for Distance & find out how far I can go.

    Next meet:

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Days till
    Entries:
    Fri Apr 29, 2011 400 IM, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM

    Updated April 27th, 2011 at 10:51 AM by ande

    Categories
    Swim Workouts
  13. Mon Apr 25th, 2011

    by , April 26th, 2011 at 12:05 PM (Ande's Swimming Blog)
    Mon Apr 25th, 2011

    04 days til Nats

    Did not swim on Sunday

    Weights did a warm up set, & 2 training sets
    Lat Press,
    Lat Pull
    Bench press
    Plan to lift on Wednesday.


    Subscribe to Ande's Swimming Blog

    Weights Friday afternoon

    Whitney Coached
    UT, scy diving well
    6:30 to 8:00 dove in around 6:45
    wore b70 jammers
    swam with Todd, Tyler, Ed Nate & David

    WARM UP
    300 easy

    Main SET:

    assigned 8 x 150 on 2:00
    did 8 x (50 easy, 50 skip, 50 easy)

    3 x 25 fast on around 5:00, 75 swim down after each

    went 10.0 on last one

    [nomedia="http://www.youtube.com/watch?v=6ENgHo4KrSs"]YouTube - Swimmer Glides FAR from just One Push[/nomedia]
    at some point I want to try another
    Streamline Glide when the pool is set up LCM or for fun play with plunge for distance & find out how far I can get.

    Next meet:

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Days till
    Entries:
    Fri Apr 29, 2011 400 IM, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM
    Categories
    Uncategorized
  14. Tuesday, 4/26/11

    by , April 26th, 2011 at 11:47 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo
    3 days to go!
    Today's workout was basically a warmup workout.

    Warm up
    400 choice - include swim/drill
    - did free and back
    3 x 100/1:45 50 Back - 50 Free, Build by 50's
    - these felt pretty good, was around 1:22-3
    3 x 50/1:15 7.5 Breakout sprint - 10 yards easy - 7.5 FAST FINISH
    - did 1 each stroke
    6 x 25/30 Strong alt free, back. fly by 25's

    Cont'd Warm up
    1 x 50/1:00 build - did free
    2 x 25/1:00 Very Strong - did both back
    4 x 12.5/45 FAST - did all fly

    Kick
    8 x 25/45 Dolphin underwater as far as you can go - kick flutter into wall
    - 15 dolphin kicks are taking me to mid pool


    Warm down
    400 easy swim
    - 200 free/200 back

    Total: 1750 yards

    I'll be leaving for Mesa early tomorrow morning. Looking forward to this meet as my 18 year old son is coming with me. It will be his first masters meet. It exciting that he's doing this with me since he and his sister are the reason I started swimming 11 years ago. First races for both of us will be on Friday.
    Categories
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  15. Happy Distance Day!

    by , April 26th, 2011 at 11:25 AM (Year Three: The Road Back)
    I MADE IT! The general rule with distance days is that you can use fins, paddles, pull buoys, etc. to help you. So, I typically have. Let me say that I am not a distance swimmer (which is kind of weird since I was a distance runner), but.... . It will be two years in August since I first joined my Masters team and joined the fun-filled world of swimming. In all that time, I have never, ever been able to swim a distance workout as written - giving up either intervals, yardage, or without using aids. Today, I DID! Here's the distance day workout:

    400 Warm-Up
    1 x 25 Free on :30
    1 x 50 Free on 1:00
    1 x 75 Free on 1:15
    1 x 100 Free on 1:45
    1 x 200 Free on 3:30
    1 x 300 Free on 5:00
    1 x 400 Free on 6:30
    1 x 500 Free on 8:00
    1 x 500 Free on 8:00
    1 x 400 Free on 6:30
    1 x 300 Free on 5:00
    1 x 200 Free on 3:30
    1 x 100 Free on 1:45
    1 x 75 Free on 1:15
    1 x 50 Free on 1:00
    1 x 25 Free on :30
    400 Cool-Down
    Total Yards - 4100

    Let me just say - YAY! I must admit that had I had my fins on the pool deck, I probably would have put them on during the descending yards, but I forgot them in my swim bag and didn't want to hop out of the pool to grab them. It's funny what you can do when you don't think you can - but are forced to try, eh? I had even gone so far as to tell my lane mate that I was probably going to take the second 500 to a 450, but ended up swimming it all!

    Sorry for going on and on, but I am pretty proud of myself for hanging in there. Of course, the flip side is that now that I know I can do it.... I need to do it and not rely on my fins as a crutch on distance day. Hmmm.....

    Hope your day in the pool is as rewarding as mine was today. Happy swimming!
    Categories
    Swim Workouts
  16. MATT Tuesday Workout

    by , April 26th, 2011 at 08:38 AM (Pete's swim blog)
    Worked on EVF a lot today. Made a huge difference. Will keep trying to develop this.

    SCY

    400 Warm up

    8 x 125 Up/Down Kick 1:50 (:10)
    100 Easy
    8 x 125 Up/Down Kick 2:10 (:10) 1st 25 stroke (no free)
    50 Easy

    200 Free - 2:20 (Made 2:25)
    100 Easy - 2:20
    200 Free - 2:20 (Made 2:20)
    100 Easy - 2:20
    200 Free - 2:20 (Made 2:23)
    100 Easy - 2:20
    200 Free - 2:20 (Made 2:25)

    200 Cool Down

    (3850 Total)
    Categories
    Swim Workouts
  17. Bad morning almost fell on deck

    by , April 26th, 2011 at 07:39 AM (Mixing it up this year)
    My back was really bad this morning and my left leg almost gave way when something shifted in my hips.

    Once I got in the pool I made one minor modification in sets and everything went great! WATER IS AMAZING! Why can't I just live in the water all of the time.

    400 Free really slow and the turns were bad
    300 Fly drill alternate rt arm/lt arm each lap over do the undulation here to loosen back up
    The AMAZING SET THAT FIXES ME!
    2x400@:6:16 Free pull negative split each 200 :05 Rest in between went 2:53, 2:40 on the first and 2:51, 2:39 on the second
    2x200@3:10 Free pull negative split each 100 :05 Rest in between went 1:24 and 1:21 then 1:22, 1:19
    4x100@1:40 Free pull negative split each 50 :05Rest between went :44 &:41, :44 &:40, :43 &:39, :39 & :37
    8x50@:50 Free desc 1-4 and 5-9 went :44, :44, :41, :39, :42, :40, :39, :37
    300@10:00 Free kick alternate 50 fast/50 easy I am a slow kicker
    400 Free warm down
    100 Fly 1 arm drill

    Total 3500 yards
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  18. Weekend Updates

    by , April 25th, 2011 at 08:44 PM (Too Neurotic to be Suitably Aquatic)
    Saturday I was lucky enough to swim at the CIA (not the spying one) with some of the fastest FISH. Even though they could swim circles around me, it was so great to be part of a team again! The practice was a challenge workout: add a 50, add 30 seconds:

    750 warm up

    50 on 1:10
    100 on 1:40
    150 on 2:10
    200 on 2:40
    250 on 3:10
    300 on 3:40
    350 on 4:10
    400 on 4:40

    Then there was 9x200 kick

    As for me, I started missing the intervals by the end of the 200, and got through to the 350 plus a bonus 50 while the others finished the 400. Instead of doing the 200 kick, I did 150's of IM for a total of 4,000 yards for me.

    ON SUNDAY:
    Went to Bard, which was open on Easter, yeah! I'm not going to go into the whole story, but I ended up accidentally wearing a drag suit that was a size too big, and I think it made this swim harder. This is what we did, based on a Tall Paul workout:

    2x200 swim / kick
    8x25 (build, EZ, build, fast)

    200 @ 3:00
    8x50 @ :55
    200 @ 3:15
    6x50 @ :50
    200 @ 3:30
    4x50 @ :45
    200 @ 3:45

    100 recovery

    choice set:
    200 @ 4:30
    8x50 @ :45
    200 @ 4:15
    6x50 @ :50
    200 @ 4:00
    4x50 @ :55
    200 @ 3:45

    6x100 kick

    100 ez

    4800 total

    - For me, this was a non-stop workout, and I think I was being hindered by the drag suit, and the previous day's workout. I just barely made the 8 50's on :45 and squeezed out every yard of recovery on the 200's.

    MONDAY:
    lifeguarded in the morning, I've got one more week before Coach comes back and I can swim with the team again.

    After work, I tried out barefoot running again. I did the same mile as last time, and it was a little easier, but my lower calves/ankles still feel tight as all get-out. But no knee pain! Also an odd note: all the people I passed on the trail were friendly and said hello, except for a fellow barefooter in a pair of Vibram 5 fingers. Go figure.

    Just wrote a big workout for myself for the Y tomorrow, just me and the clock again.
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  19. Feeling Stronger!

    by , April 25th, 2011 at 07:21 PM (Trying to Train Smarter, Not Just Harder)
    I'm getting stronger!! Thank goodness the asthma is starting to diminish - it's been a ruff week - yesterday especially - cooking & entertaining my crew all day is more exhausting than a 2 hour swim workout!
    Today was great - hardly any kicking!! Feeling much stronger in the water than I have been, less out of breath, keeping up & passing people - all in all, a very positive way to start the week!

    600 back/free
    5 x 100 on 1:30/1:40
    200 kick speedplay by 25's
    12 x 50 descend 1-3 hold 4 on :50
    8 x 25 sprint play
    100 EZ
    2 x 400 free/back
    2 x 300 breast/free
    2 x 200 free/back


    Total:4000 LCM
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  20. SArasota Y Sharks Masters 5:30 AM Workout -04/26/11

    by , April 25th, 2011 at 04:25 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:40
    2 X 200 3:00
    2 X 400 6:00

    4 X 100 kick 2:15
    4 X 50 kick 1:15

    5 X 200 free 3:00
    5 X 100 free 1:30
    1&2 are moderate, descend 3-4-5

    1 X 200 IM 3:30
    1 X 100 stroke 2:00
    2 X 50 stroke 1:00
    Twice through. Break between rounds.

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts