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  1. Swim w/Speedy Speedo, Thursday, March 24

    by , March 24th, 2011 at 04:09 PM (The FAF AFAP Digest)
    Swim/SCY w/Speedo @ Oak Marr:

    Warm up:

    1 x butt dive

    600 various

    Transition:
    (while Pete warmed up)

    10 x 25 shooters w/fins

    4 x 25 overkick free

    6 x 25 burst dolphin kick

    Main Sets:

    8 x 50 kick (no fins) @ 1:00

    50 EZ

    4 x 25 burst free @ 1:00
    2 x 25 burst free w/parachute
    4 x 25 underwater torque drill (love this quasi plyo drill)

    125 EZ

    1 x 50 AFAP back shooter w/fins for time, 22 high-23 (11 at the feet)

    75 EZ

    2 x 25 burst w/parachute
    2 x 25 fast w/parachute (one breast, one dolphin kick on back)
    -- doing that last one kick gave me the idea to do "parachute shooters"
    2 x 25 parachute shooters

    50 EZ
    (no time to warm down)

    Total: 2250

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

    Commentary:

    As Speedo noted, I am enamored! With a new toy: the parachute. This is a resistance toy designed to strengthen swim muscles and improve power and speed. It has been sitting in my closet since Christmas and I finally dragged it out. (The snorkel is still there gathering dust.) At least, I was enamored during the workout; I'm pretty beat right now from the resistance sprints. I think doing too many of them would be hard on the shoulders. But I am quite intrigued with the shooter application. Speedo looked at me in horror when this idea dawned on me. Aside from bursts and fast 25s, another chute set I've seen is: 4 x 50: 1/3 Kick; 1/3 Scull; 1/3 Swim. Anyone have any others?

    Everything is sore again since I'm back to the grind. Really need to stretch tonight, but I think I'll save it for the gym tomorrow so I can sit on the couch instead.

    Updated March 24th, 2011 at 10:04 PM by The Fortress

    Categories
    Swim Workouts
  2. Thu Mar 24th, 2011

    by , March 24th, 2011 at 02:24 PM (Ande's Swimming Blog)
    Thu Mar 24th, 2011

    8 days til Zones & 35 til Nats
    trying to
    lose a little weight,
    get stronger in the weight room & faster in the pool with a bit of rest and a shave

    Men's Div 1 NCAAs have begun
    GO HORNS![ame="http://www.usms.org/forums/showpost.php?p=239108&postcount=66"]2011 NCAA RESULTS[/ame]


    New SFF Tips

    [ame="http://www.usms.org/forums/showpost.php?p=239002&postcount=1601"]Build a Fortress of strength and speed[/ame]

    [ame="http://www.usms.org/forums/showpost.php?p=239076&postcount=1604"]Links to videos David Nolan HS record breaking swims[/ame]



    [ame="http://www.usms.org/forums/showpost.php?p=238980&postcount=60"]pics from Womens NCAAs[/ame]


    Subscribe to Ande's Swimming Blog


    Whitney Coached
    UT, SCY main pool
    6:30 - 8:00
    dove in on around 6:33ish
    trained with ritchie
    beside Nate, Marcio, Tyle, larry, Pat, Jim & Larry
    wore B70 training suit Jammer

    WARM UP
    assigned: 1200 done 2 rounds of 200, 200, 100 k, 100 IM
    did: some of the 200's, kicked 100's strong, went 1:12, 1:04


    Main SET:

    assigned: 2 rounds of
    20 x 50
    4 on 35
    4 on 60, 25 fast 25 easy
    4 on 35
    4 desc 1 - 4 on 1:00
    4 on 35
    500 fr
    Did: both rounds
    1 on 35, 1 skip, 2 swim
    swim 1 w 6 SDKs, skip one
    1 on 35, 1 skip, 2 swim
    swim 1 w 6 SDKs, skip one
    1 on 35, 1 skip, 2 swim
    did half on 500 fr 6 SDKs off each wall

    skipped 6 x 150

    4 x (25 fast from a dive, 75 easy, rest)
    went 10.4, 10.3, 10.0, off side with a roll
    10.1 off blocks from a GO
    whitney timed



    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    2011 South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till
    Entered:
    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl


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

    Updated March 24th, 2011 at 02:34 PM by ande

    Categories
    Uncategorized
  3. March 24 - Team workout & rabbits

    by , March 24th, 2011 at 12:32 PM (Dan's hobby/obsession)
    I managed to drag myself out of bed this morning to get over to the 5:30 practice with the Monroe Y Masters. I guess I really wanted to go because I found myself awake in bed waiting for my alarm this morning.

    It was a crowded morning today. 4-5 people per lane and a couple speedy new guys - "Helloooo, Rabbits". (hey, they wanted to lead the lane. I didn't force them to)

    The workout was a little heavy on kicking but had some fast stuff thrown in, too. The intervals were kind of all over the place (1:45 - 2:00 for broken 100's), so it was sort of a mix of sprint and threshhold work. But it was a good, short practice and I'm happy because I caught me some rabbit for breakfast.

    200 warm up
    8x50 drill/swim @ 1:00
    400 kick - written as "fast" 200 with board, 200 w/o board, did as 200 with, 200 w/o

    2x200 kick - 100 with board, 100 w/o



    8x100 75 fast, :10 rest, 25 sprint (#1, 3 & 5-8 free,#2 & 4 back) - caught my first rabbit on the first backstroke, caught the second one on #5 and finally gave him :10 lead on the last one....and caught him again.Most of the free were right around 1:00 - the last one was a :57.



    8x100 @ 1:30 build & descend 1-4 free, 5-8 back



    8x25 fly @ :30

    100 cool down

    3300 SCY

    Then I found out that I'd locked my keys in my car. Good thing I didn't have any plans for the morning. I'd decided to hang out and talk with a couple folks so by the time I got out of the locker room, everybody had left and, of course, I also locked my phone in my car along with the roadside assistance card.

    No problem. I found a bus schedule and rode halfway home on the bus and started the 6 mile walk home. I made it about 1.5 miles when the lady who works the desk at the Y drove by and asked if I wanted a ride. "YES" So that worked out OK.

    Of course I got home and found out that my wife (who's in Dallas until tonight) has my spare key in her purse. The car will wait until she gets home, I guess.

    Oh - shave, tech suit?

    I have been swayed by the comments from the forum folks and a review of my post-season behavior patterns. Rather than go into the off-season with regrets about what might have been if I'd only done this or that, I'd rather finish knowing that I did all that I could and left it all in the pool.

    So it's buy a fastskin and shave for zones for this old timer.

    Maybe next year I can save the fancy crud for nationals.

    Updated March 24th, 2011 at 01:18 PM by larsoda (added yardage)

    Categories
    Swim Workouts
  4. Thursday, 3/24/11

    by , March 24th, 2011 at 12:16 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (1100)
    400 with any equipment
    - swim 200 as 100 free/100 back then pulled 200 same way with buoy and catch paddles
    16 x 25/30 - Alternate High Hand/Straight Arm Drill and normal swim with Fins and Snorkel
    300 IM 25 kick/25 drill/25 swim

    Main Set:
    4 x 125 Build/2:10 - 100 swim - Last 25 only kick (very strong)
    - kick was flutter kick on back in streamline, was going 1:46-48 on these
    4 x 75 Back/1:40 25 R fist/L Normal - 25 L Fist/R Normal - 25 Full stroke
    - I'm almost as fast with fist as with open hand. Was going under 1:05 on these
    9 x 50 ds 3 3/1:10 Fly or Brst; 3/1:05 Back and/or Fly; 3/1:00 free
    - 1-3 fly, 44->41; 4-6 back, 45->42; 7-9 free, times 40Ī
    12 x 25/40 Fast Dolphin Kick with Fins under water
    - odds on back, evens on belly, was going 15 SDK and then flutter to wall on surface. Trying to go as far as possible on the 15 underwater kicks (around 15-20y).

    Warm down
    100 easy swim


    Total: 2750 yards
    Categories
    Uncategorized
  5. Wednesday, 3/23/11

    by , March 24th, 2011 at 12:12 PM (A comfort swimmer's guide to easy swimming)
    Recovery Day

    Started the day with early morning yoga practice. Then had a massage during my lunch hour. After work went to the pool for an easy swim.

    Warm up
    500 choice
    - went 100fr/100ba/75fr/75ba/50fr/50ba/25fr/25ba
    4 x 100/1:50 Ė build
    - times were 1:30Ī
    6 x 75/10sr smooth, 25 kick/25 drill/25 swim

    Main set
    10 x 50 smooth
    4/1:00, 3/:55,/2/:50, 1/:45
    - all free times were around 40-42

    Cool down
    50 easy

    Total: 1900 yards
    Categories
    Uncategorized
  6. Good lanemates can make anything fun

    Today I swam the TNYA morning workout at John Jay College pool. My goals were to visit with teammates, get in a good quality aerobic set, and maybe get in some sprinting. I had four good lanemates who were a joy to swim withóI had considered moving over to a slower lane that had only two swimmers, but ended up glad I stayed put. Hereís how it went:

    500 scy warmup

    250 pull moderate, bilateral breathing

    2 x 100 FR @ 1:20
    2 x 75 BK @ 1:20
    3 x 100 FR @ 1:20
    3 x 75 BK @ 1:20
    4 x 100 FR @ 1:20
    4 x 75 BK @ 1:20
    5 x 100 FR @ 1:20
    5 x 75 BK @ 1:20
    [We took a short (:40?) break after the foursies, but otherwise did this straight through. On the free I worked on 6-beat kicking by doing the following progression, up to as many reps as there were in each FR subset: 100 w/ 2-beat kick; 75 w/2-beat + 25 w/6-beat; 50 2-beat + 50 6-beat; 25 2-beat + 75 6-beat; 100 w/6-beat. This got tough on the fivesies! On the backs, which were easy, I tried to make sure I was rotating equally to both sidesómy coach said I was rotating more to the right than to the left at my last meet.]

    3x thru
    100 kick @ 2:00
    4 x 25 kick @ 35, 30, 25, 20
    [None of us made the fastest 25 interval. I went 10 seconds behind to make sure I could sprint these without worrying about running into anyone.]

    300 pull, bilat. breathing

    200 warmdown

    My legs were still sore today from the Mon/Tues ballet class/rowing class combo. Iím hoping my body will get better used to that in the coming weeks, as Iíd like to stick to that schedule for the two activities.

    I was hoping to find a chance to work in some sprinting today, but all I did was the 3 fast 25s kick towards the end. Iíll have to find space in my workout at Riverbank tomorrow to do some faster swimming. I was pleased with the kicking I did on the FR swims today, but it still feels like Iím spending about 40 percent more energy to go about 4 percent faster. At least thatís an improvement from twice as much energy to go imperceptibly faster, which is where I was when the kicking project started last fall.
    Categories
    Uncategorized
  7. Fast Intervals, but no teammates

    by , March 24th, 2011 at 10:46 AM (Too Neurotic to be Suitably Aquatic)
    If there's anything that's going to hold me back now, it's pool access. Despite a weird dream I had about swimming there last night, the Poughkeepsie YMCA's doors are still shuttered. The only time the FISH can swim is 6:15-7:15 at the middle school, and right now, we can't afford to pay for 5 days a week, and have cut the program to a M/W/F program.

    Also, our coach is on a leave of absence for a few weeks, and I've volunteered to guard for those practices so everyone else can get their swim on. I'm spending all my guarding proceeds by going to the Tarrytown YMCA on Tuesday and Thursday mornings, which is a $15 drop-in, for an 85 degree, three-lane pool.

    This morning I hopped the 5:15 train, commuted the hour and a half, and walked up the hill to the Y to do this workout in 90 minutes, including unsolicited chat time:

    1000 warm up (200 swim, 200 back, 200 pull, 200 kick, 200 build)

    2X:
    4x150 on 2:15
    100 on 2:15
    4x50 on :50
    4x25 on :50

    4x150 IM
    100 IM
    4x50 IMO
    4x25 IMO

    200 cool down


    4200 total

    It's a thing to get used to having only the clock and not the lane mates to get me going. Most of my workout came from those first 150's which damn near killed me. I was able to get 10 seconds rest on the first one, but by the last one, I was touch-and-go.

    I wouldn't classify the other swimmers at this adult lap swim time as "noodlers," they were mostly older lap swimmers who were doing their best just to get some activity in, and unaccustomed to Masters swimmers.
    On the last set of 50's I got ensnared in a conversation with a tri-dude who wanted to talk all about the really fast swimmers he knows and all about the swim plans that he follows and his MP3 player and how fast he used to be, and a whole lot of other things that weren't me keeping to my timeline. I kept trying to get out of the conversation, but was feeling a little like a guest and didn't want to be rude. I finally said, "the only way to swim fast is to swim fast, and I would really like to get going now so I can get to work."

    Right as I started the IM set, a lady asked if we could split the lane and said, "oh dear, you're not going to do the butterfly stroke the whole time, are you?" Since I'm still learning this crazy fly and can be a bit splashy, I agreed to swim around her, pushing off the wall as she came in, so there was no IM interval training, and I was sort of OK with that, having blown most of my energy on the 150's.

    All in all, a good experience worth the money especially since the Y provides an excellent locker room with hair dryers and a swimsuit centrifuge. It's also on my commute route, and I had enough time to grab a muffin and a coffee before catching the bust that takes me to my office. I do wish the FISH could be there, though.
    Categories
    Uncategorized
  8. My sprinting stunk

    by , March 24th, 2011 at 07:19 AM (Mixing it up this year)
    I tried to sprint today and it royally stunk.

    10x100@1:40 Free held 1:30's with ease
    500 Free kick w/fins moderat
    100 Free w/fins in 1:04 yuck
    100 Free kick w/fins easy
    2x50@1:00 Fre w/fins in :31 on each
    100 Free kick w/fins easy
    4x25 Free w/fins went :14, :14, :15, :14 felt good on these
    100 Free kick w/fins easy
    10x100@1:30 Free w/paddles & bouy long & loose just make them
    4x50 from start good breakout to 15 meters then easy free
    300 Free w/snorkle easy

    Total 3500 yards
    Categories
    Uncategorized
  9. Wednesday, March 23, 2011 6:30pm @ Y

    by , March 23rd, 2011 at 11:27 PM (Fast Food Makes for Fast Swimming!)
    I've been sick for the past couple of days with everything my kids had for the past few days before that!! At least I feel recovered now. I decided to hop in tonight during lap swim while my kids were in swim lessons on the other part of the pool. Did a "Fortress workout". It was hella tough too, I'm not used to working my kick like this. A BIG to everything Mrs. Fort does...she's a tough person to work her legs like she does.

    Warmup:
    200 Free
    200 IM Drill
    200 Kick

    w/ fins (full length)
    8 x 25 SDK on back @ :30 my legs were burning by the end of the 6th one.
    4 x 50 flutter w/ board @ 1:15 (:32, :30, :29, :29)
    2 x 100 SDK on back @ 2:30 (1:05, 1:04)

    by this point I had to take the fins off (feet sore), plus it was time to get out to get my son dressed from his lesson. (10 min. break)

    200 EZ swim

    w/ fins
    about 20 x 25 various (SDK on front/back, Fast Fly/Back/Free) on no particular interval

    **did some teaching/learning with another fellow lap swimmer who frequently is there when I'm there...

    after a bit more of EZ swimming did a:

    50 AFAP Free from a push (went :26)
    **The other guy went a :39 on his 50...then after a quick stroke technique correction he tried again and went a :36.
    -----------------
    ~2200 Yards

    I really enjoyed tonight...got in a good amount of positive work (no "garbage yardage")... & my legs and feet have a different feeling after practice. I think I'll start doing a day a week like this...it'll most likely help out my sprints which have been lacking lately. Leslie...you've inspired me!!

    **I'm noticing now that my lower back is a little more sore than normal, probably from the extra fin work that I'm not used to.

    Updated March 23rd, 2011 at 11:45 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  10. Wednesday

    by , March 23rd, 2011 at 09:12 PM (Swimming, Life, and Other Stuff!)
    Solo swim tonight at Monon.
    **500 free warm-up swim
    **4 X through:
    100 free @ 1:45
    4 X 25 kick @ :40 no board
    **2 X 300 freestyle @ 4:45 # 1 pull, # 2 full stroke.
    **16 X 25 @ :30 (4 of each stroke) I went :40 interval on breastroke.
    **100 IM
    **4 X 50 Freestyle
    **100 easy cool-down swim

    2,700 scy
    I felt super sore and stiff in the shoulders! Elbows too! Oh crap I guess I did play 5 hours of crab soccer today with various classes. Bad move Robin!

    The state meet is this Saturday and Sunday! I'm not going to taper as much as planned; I don't think it will really make much difference.
    I'm signed up for 200 free/ Medley Relay/ 200 IM/ 50 free/ and 200 Back on Saturday. Sunday will be 1,000 free/ 400 Free Relay/ 100 IM/ 50 Fly/ 500 Free, and 200 Free Relay. It's been so long since I've been in a meet so I thought I'd give myself lots of chances to have a good swim.
    Last night was my final mindfulness/meditation class. I'm going to try to maintain my practice as best I can. I guess I'd have plenty of time if I quit Facebooking and cruising the USMS Forum so much.
    It's just my nature to long for the things that really aren't good for me while forgoing the practices that can make a big positive difference in my life. If I had it my way I'd just sit on my bed with a big glass of chard and my Macbook Pro spending my time FBooking/Forum all day long!!!lol!
    Categories
    Uncategorized
  11. Wednesday, March 23

    by , March 23rd, 2011 at 06:20 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Only grabbed a short swim workout. I arrived and the pool was closed -- probably due to a kid or noodler. So I had to wait a bit before diving in.

    Warm up:

    700 various

    Aerobic Kick:

    10 x 100 w/fins @ 1:30
    odds = back kick (work on perfect streamline)
    evens = dolphin kick w/board

    50 EZ

    Burst Dolphin Kick:

    10 x "25s" Squat Jumps @ :30
    -- Use fins. Dive down to the bottom of the pool (I was in 12 foot depth), get into a deep squat, jump off bottom of pool and fast SDK up to top, swimsuit should clear the water.
    -- this is a Salo set

    50 EZ

    10 x 25 @ :45
    burst dolphin kick shooter on belly + cruise
    -- started these @ :30, but it wasn't enough rest for really fast bursts

    50 EZ

    5 x 50 @ 1:15
    1st 25: With fins and kickboard, kick down to bottom of pool mid-way. Squat jump off bottom and then sprint dolphin kick to the end.
    2nd 25: EZ
    -- another Salo set

    100 EZ

    Total: 2700/1725 kick


    Hot Yoga, 90 minutes

    Ventured to hot yoga directly after the swim. I was extremely thankful not to have one of the heat nazi instructors who max out the heat. I was also happy to survive the class without bolting out the door. The 1:00 single leg balancing poses were, uh, challenging after 4 weeks off from yoga. These require consistent practice.

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

    Commentary:

    I'm still feel a little wired & tired. Maybe the hot yoga will help me sleep better tonight. Hamstrings are predictably sore from drylands.

    I'm a Tip!

    I felt very honored that Ande created a tip for me today: "Build a Fortress of Speed and Strength." I've been reading and applying his tips for years. I remember the SFF thread and the Ask Ande thread helped me immensely when I first started masters swimming. And I still have my own copy of the SFF tips that Ande gave me at Austin in 2008. My favorite SFF tips are: 1, 2, 3, 5, 29, 31, 60, 71, 113, 129, 165, 188. Probably my absolute favorite is the "rage to master" tip -- #60. I also like # 135 -- The Formula for Faster Kicking," but had to disregard the advice to "stop using fins." Fins work -- scientifically proven!

    Index to SFF: [ame="http://www.usms.org/forums/showpost.php?p=237620&postcount=1588"]U.S. Masters Swimming Discussion Forums - View Single Post - Ande's Swimming Tips: Swimming Faster Faster[/ame]

    Updated March 23rd, 2011 at 07:26 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  12. DOUBLE Wed Mar 23rd, 2011, 500 K in 6:00

    by , March 23rd, 2011 at 05:31 PM (Ande's Swimming Blog)
    Wed Mar 23rd, 2011

    weighed 217 after practice

    9 days til Zones & 36 til Nats

    Subscribe to Ande's Swimming Blog

    Bess Coached
    UT, SCY diving well which means warm
    noon to 1:15
    dove in on 12:05ish
    trained with Pat & Ritchie
    beside Bob & James ,
    wore B70 training suit Jammer

    WARM UP
    assigned 500
    did 250 ish

    Main SET:

    assigned 500 done 4 fl, 3 bk, 2 br, 1 fr
    did: 4 x 50 fr with 6 SDKs

    500 no board FLY KICK fast
    dove
    went 6:00,
    pretty sure that's a lifetime best for me


    assigned 500 IM
    did 5 x 50 fr

    BREAK

    20 x ??? on 1:20 4 easy, 1 FAST
    she gave us the choice on how far to go
    I chose 50, 50, 50, 25, 25 fr FAST from a dive off side
    held 9 highs & 10 lows

    then rested a bit
    did a fast 25 off the block
    bess timed
    roll start
    went 9.9 [/B]

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    2011 South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till
    Entered:
    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl


    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
  13. Sarasota Y Sharks Masters 5:30 AM Workout -03/24/11

    by , March 23rd, 2011 at 04:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We will start our taper for Y Nationals today. Meet starts in three weeks.

    SCY
    WARM UP:
    1 X 250 4:00 3:45
    1 X 150 2:30 2:15
    1 X 100 1:40 1:30

    8 X 100 free 1:45
    Swim @ 80/90%; #8 @ 100%

    2 X 100 easy 2:00

    1 X 200 kick 4:15
    6 X 50 kick 1:00
    1 X 100 easy swim -

    8 X 50 1:15
    Stroke
    Swim @ 80/90%
    IM'ers: 2 of each

    2 X 100 easy 2:00

    8 X 25
    odd: build to race finish
    even: From the blocks; breakout plus three sprint strokes.

    WARM DOWN: 4 X 50 easy 1:00

    3600Y
    Categories
    Swim Workouts
  14. 3/23 - Solo Quality-type workout

    by , March 23rd, 2011 at 02:33 PM (Dan's hobby/obsession)
    After the discussions of the past couple of days I decided to look through by pile of index cards for a workout that had "Quality" yards but not so many that I'd have trouble maintaining intensity while doing the workout by myself. I found this one that I got from the NTC website from Nov. '09:

    500 swim (every 4th length backstroke)
    4x50 kick @ 1:00 IM order
    4x50 drill @ :55 IM order
    4x50 swim @ :50 descend
    10 x 25 @ :30 alt. EZ / Fast
    10 x 150 swim alt. Fast / Recovery combined interval 5:00 (1:37, 1:34, 1:33, 1:34, 1:35)
    400 Pull, alt. 50ba/50fr
    12 x 25 @ :30 kick/drill/swim IM order
    10 x 75 swim, alt. Fly/Ba/Br Fast, 75 Recovery, combined interval 3:00 (1:02, 1:00, :59, :57, :58)
    200 cool down

    4,500 SCY

    Starting off I was wondering about how this would go. My shoulders are STILL sore from the yardwork on Sunday and I'm still not sure what's going on with my energy level after Monday. But I figured skipping a workout didn't make me feel much better over the weekend, so I gave it the ol' college try.

    I was happy with the results. I was hoping to finish the 150's at 1:45 and came in under 1:35 on all but one. Not bad, since I did a 1:33 off the blocks on Friday with an audience. The IM's weren't as good, but I was still happy with my effort and felt good, which is not something I say very often after swimming breaststroke.

    Today I was thinking a bit about the question: "To shave, or not to shave?"

    I was surprised yesterday by the number of folks who chimed in with "Shave." In my short period back to swimming I haven't run across many folks who really have a passion for competition. I'm typically the one who's pushing for harder sets and breaking down the splits from races. Suddenly I'm the one who's saying "Wait, isn't this just a hobby? Is 1/2 second really that important?"

    The responses caused me to do some more thinking about why I put in the time I do. The obvious reason is because I want to swim faster. OK, so now I'm coming up on my final meet of the season and I've been working up to this point for a few months and my times have been steadily improving.

    So why not shave?
    Well, I'm just not that fast (yet?). If I was aiming for a record, or some cool goal, or even competing for a team victory that could be affected by a fraction of a second, then there'd be no question that shaving would occur.

    On the other hand, if I don't shave and I swim a :54.02 or a 1:58.01, will I feel like a schmuck for not shaving? probably

    So this is probably something that I'll continue to think about for the next couple of weeks.

    Now I've got to consider the other critical question. "To Tech-suit, or not to Tech-Suit?"
    Categories
    Swim Workouts
  15. 20 x 50s? So much for a taper....

    by , March 23rd, 2011 at 12:31 PM (Year Three: The Road Back)
    With the Indiana state meet only a few days away, I figured that we'd be into our "taper" time as a team by now. While the workout was only 2750 total yards (I ended up doing 2900 - more on that in a minute), it was a bit surprising. Here's what we did:

    400 Warm-Up
    3 x 100 Free Drill Cycle on 2:15
    6 x 25 Power Free on 1:00
    20 x 50 Free on 1:30 (hold best average)
    4 sets:
    - 1 x 50 Kick moderate on 1:15
    - 3 x 25 Kick FAST on :30
    400 Cool-Down
    Total Yards - 2750

    As we started the 20x50s, I told my coach initially that I was going to hold :35s. After the first two 50s, I told him I was upping the time to :37s. With the effort I was expending to make a :35, I didn't see how I could hold them through the next 18 rounds. Needless to say, the coach "didn't hear me" and told me to pick it up. That's when I started playing with my breathing again. I had forgotten how much my breathing pattern seems to translate into increased speed with decreased effort. Maybe it sounds weird, but if I breathe every 6 strokes, 6 strokes, 4 strokes, flip turn, then every 4, and finally every other stroke on the 50, I can lose a second (easy) and not put out as much effort. A GOOD THING TO BE REMINDED OF AS THE MEET APPROACHES! Anyhoo, I managed to do all of the 50s holding an average of :35 (with one or two :37s thrown in [no :36s - odd, eh?] and four :34s!).

    Unfortunately, on the kick set, I only made it through the first two rounds completely. On the third round, my right calf cramped up on the 1st 25 and I missed the next two 25s massaging the cramp out. Then - being me - I did the next easy 50, but when I went to do a fast 25, the other leg (left) cramped up REALLY HARD and I limped back to the side wall and skipped the next two 25s. I pulled most of my cool-down, but was able to swim the last 100 of my cool-down without incident.

    So, the 2650 I made in the workout was then bumped up another 250 yards because we worked some more on block starts. I am feeling really good about my starts right now. Probably more comfortable with block starts now than I ever have been before.

    My main worry right now, though, is that as I type this at my desk, my left calf is still "reminding me" that it isn't happy. I keep taking breaks to massage the muscle, but I feel its tightness whenever I get up to walk around. Anyone have any suggestions / tips for loosening up the muscle so it doesn't cramp up again this weekend? I making sure I'm taking in additional fluids (and I've eaten a banana ). Any other ideas?

    Thanks and happy swimming!
    Categories
    Swim Workouts
  16. Wed Mar 23rd, 2011, 50 FR 22.5

    by , March 23rd, 2011 at 11:32 AM (Ande's Swimming Blog)
    Wed Mar 23rd, 2011

    9 days til Zones & 36 til Nats

    Shot [ame="http://www.usms.org/forums/showpost.php?p=238980&postcount=60"]pics at Womens NCAAs here's the Albums[/ame]

    shot a few SXSW videos with my IPhone: http://youtube.com/anderasmussen


    Subscribe to Ande's Swimming Blog

    LIFTED WEIGHTS this morning before swim practice, getting stronger.
    Plan to lift Fri, Sun, Tue, & Thu
    Then get right back after it in April to prepare for NATS


    Whitney Coached
    UT, SCY main pool
    6:30 - 8:00
    dove in on around 6:35ish
    trained beside Ned, Chris, Tyler Todd, & Marcio,
    wore B70 training suit Jammer

    WARM UP
    550 FR SNAKE

    Main SET:

    550 snake done 4 fl, 3 bk, 2 br, 1 fr

    550 snake done K went 5:25

    550 snake IM

    BREAK

    22 x ??? on 1:20 4 easy, 1 FAST
    she gave us the choice on how far to go
    I chose 50's
    went fly 26, bk 26, br 32 from a dive off the side

    then rested 8 minutes
    Visited with a bit with a visitor with a fancy video camera and tripod, he was there to film Brendan Hansen for an Austin drowning prevention Non Profit called Colin's Hope http://www.colinshope.org/

    put on a legskin

    50 fr FAST from block
    whitney timed
    from GO start
    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
    Entered:
    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl


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

    by , March 23rd, 2011 at 09:01 AM (Pete's swim blog)
    400 Warm up

    4 times through
    *12x25 - :40 Easy/Hard Stroke/Kick
    *1 x 350 IM - 6:30 (Do as a 400 IM; #1 drop 50 Free, #2 drop 50 fly, #3 drop 50 back, #4 400 IM)

    200 Cool Down

    (3250 Total)
    Categories
    Swim Workouts
  18. Mixing up the lanes

    by , March 23rd, 2011 at 07:32 AM (Mixing it up this year)
    Today the aquatic center mixed up all the lanes. We get so used to a routine and then they change it on you.

    1000 Free as 200 swim/pull/swim/kick/swim
    5x100@1:45 Free kick w/fins odds on back, evens on side
    300 Breast kick w/brfins
    200 Breast w/brfins
    5x200@3:15 w/paddles & bouy as 100Free/100Back
    500 Free w/snorkle keep a good kick with easy arms and good rotation

    Total 3500 yards
    Categories
    Uncategorized
  19. I also had a good weekend...

    by , March 22nd, 2011 at 04:40 PM (Too Neurotic to be Suitably Aquatic)
    I was inspired by Fort's weekend success to try to come back around again to blogging, both reading and writing. I also want to share because I attended the New England SCY Championships at Harvard this weekend, and achieved personal bests in 6 out of 8 swims. And some by a lot!

    The big hitch in the blogging is that I now have a 2-hour commute (each way), and no portable mobile device. I'm not sure how I'll be able to blog consistently, so I'll just throw this really long, long entry up in the meantime. I do want to track my progress while I'm on this major upswing! This is the weekend breakdown:

    1000 Yard Freestyle
    13:56.57 - previous PR 16:02.56
    - this swim was actually the previous weekend, which I wrote about already. But I was totally blown away. All I wanted was to break 15 minutes. The only drawback of this swim was that it set my expectations really high for the rest of the weekend. Even though I had some great swims, I never again felt that feeling of awe and amazement when I touched the wall and looked at the clock at the end of this one.

    200 Yard Breaststroke
    3:23.35 - previous PR 3:30.92
    - My plan worked! I signed up figuring this would be a less popular swim, and indeed, I got a 2nd place for my efforts. I just kept it long and full of gliding. Being one of the first races of the meet, I also had a team full of cheerleaders at either end of the pool, and that helped a lot, especially on that last 50.

    100 Yard Freestyle
    1:08.99 - previous PR 1:11.61
    - This was amazing. I had been stuck at 1:14 for a year, and then I've been hovering around 1:11, and all I wanted was to break 1:10. I really have no memory of what I did in this swim, but I know I had some good turns that helped me out.

    100 Yard Backstroke
    1:28.36 - previous PR 1:35.54
    - I don't know how this one happened. I felt like I hadn't seen much improvement with my strokes, but I chalk this one up to keeping my head back, my arms going, and not slowing down into the walls. Next up: learning how to do underwaters.

    500 Yard Freestyle
    6:44.52 - previous PR 7:05.16
    - I used last year's PR as my seed time, but I had already broken that in the half-way mark of the 1000 last weekend. So I had high hopes, and they panned out! I was stuck in lane 8 for this race (side note: I spent the entire weekend in the outside lanes. Every. Single. Race.) and I figured someone in the middle would pull out ahead. But I got the bell and won the heat! (I promised the nice official I used a real time, and am no sandbagger.) Again, teammates came out and cheered, and since I was next to the wall, I could hear and see them the whole time, and attribute a few of the shaved off seconds to that energy. My splits were pretty even, and my coach said it was a smart race.

    100 Yard Breaststroke
    1:37.71 - standing PR 1:36.95
    - No PR? What the hey-ho? It felt like a good race, I tried to keep my hips up and go. I think I used too much of that long, strong, 200 yard glide. Also, I never really work on breast stroke, I just swim it when needed. I'll have to keep working at it, I suppose.

    50 Yard Freestyle
    32.65 - previous PR 32.68
    - 3 hundredths of a second counts! This didn't feel like my greatest sprint ever. I was flailer McGee up and down, and on my turn I hit my own wave of water. It was ugly, but it worked. But if you look at my splits on the relay... I went 32.33! Darn relays. No pressure, great swims. In the future, I'm looking to break 30 seconds ASAP.

    400 Yard Individual Medley
    6:30.03 - trendsetter...
    - Every time I checked my USMS stats, there was a big gaping hole where a 400IM time would go. (there's also one for the 200 fly, but whatever.) This felt like the meet to try it. One funny thing is that this is the only seed time I had to create, and the only one I was even close to. My whole goal was "don't DQ." My swim buddy told me that my backstroke looked like I was strolling in the park it was so slow. And I was fine with that. I think with a little more work on my fly, this PR won't stand long. Not that I ever want to do this race again.

    200 Yard Freestyle
    2:35.14 - standing PR 2:32.72

    - My one race regret of the weekend!* I was tired. It was Sunday. I was feeling confident. This is my favorite race. The team was happy. They all came over for one last cheer. My teammate had just won her heat, and was in a lane right next to her competition. We were all feeling good, and I was so, so certain that I was in Heat 10, Lane 8. I sat on the bench and waited for Heat 8 to finish. As they did, I started to prep for my race while Heat 9 stepped on the blocks. And over the PA system I hear, "Carolyn Bennett, FISH Masters. Lane 8. Last Call."

    Ya'll, I was in Heat 9.

    I jumped up on the blocks and had the fastest reaction time of the entire weekend, so that's one thing. I swam the first 50 in 33.43, with goggles full of water. I swam the second 50 about the same. Then I died. I had no idea where I was, who I was, or why I didn't triple and quadruple check the heat sheet like I normally do. The lady next to me was so far ahead, and that was fine because I totally lost count, and I looked to her turn at the 150 to know that I was in for another 45 seconds of hell. That was not the plan.

    I got back in the water for the first time this morning, and did some redemption 200's off the wall at pace just to see what they could be. I went 2:38, 2:40, 2:42. So the story of the 200 is not yet over...

    And just because they're so fun to swim...
    Relay Results:
    Mixed 25+ 200 Yard Freestyle Relay
    FISH 'B' X25+
    2:02.09

    W, Scott (M45), Bennett, Carolyn (F33), D, Emily (F33), D, Curtis(M33)
    26.53(26.53) 58.86(32.33) 1:34.50(35.64) 2:02.09(27.59)
    And I wasn't even trying as hard as in the individual race!

    Mixed 25+ 200 Yard Medley Relay
    FISH 'A' X25+ FISH

    2:52.84
    K, Clifford (M75), Bennett, Carolyn (F33), D, Emily (F33), E, Timothy (M48)
    56.84(56.84) 1:41.66(44.82) 2:24.00(42.34) 2:52.84(28.84)
    previous 50 breast PR 45.06

    *My other meet regret? That took place on the last 25 of my 1,000 meter warm-up on day 1. I was going real slow and did a meandering flip turn in the diving well of the warm-up pool. I had no idea there was someone behind me, it was pretty empty. I pushed off the wall, and I don't know if it was the pool jets pushing me, or my own spaceyness, but I didn't make it to the other side of the lane. I smashed my head into someone else, and she left a foot-long claw mark on my back that's just starting to scab up today. It was so deeply red that someone in the locker room asked me if it was lipstick before she got a closer look. It felt a lot like a sunburn, and pretty much hurt all weekend, and the fact that it was my fault didn't help much, either. (I think the other lady was mostly OK.) I felt the head injury on every start. So imagine what I can do after some more training and a much more careful warm-up!
  20. Back to the Grind, Tuesday, March 22

    by , March 22nd, 2011 at 04:31 PM (The FAF AFAP Digest)
    Drylands:

    RC work, 15 minutes
    hanging straight leg raises, 2 x 15
    flutter kicks on bosu, 2 x 50
    long arm crunches, 2 x 25
    total ab machine, 110 x 2 x 25
    lower back machine, 110 x 2 x 25
    extreme angle isometric squat, 5:00
    goblet squat, 60 x 2 x 15
    explosive leg press, 190 x 2 x 10
    hip abductors, 100 x 2 x 10
    box jumps 2 x 10

    Stretching, 15 minutes


    Swim/SC/Solo @ Gym:

    Warm up:

    650 various

    Main Sets:

    8 x 50 @ 1:05
    2 x IM order, drill
    (nemo drill, hesitation drill, russian breast drill and human drill)

    8 x 100 backstroke kick w/fins @ 1:50
    10 SDKs each length
    --with fins, that puts me at about 17-18 meters

    50 EZ

    8 x 50 @ 1:30
    dolphin kick shooter on belly w/ fins
    --broken at the 25 with 5 seconds rest
    --work the upkick

    100 EZ

    Total: 2400 meters/1400 kick

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

    Commentary:

    I headed back to the gym today after a 3 week absence during taper. My shoulders are still somewhat sore, so I focused on leg and core work. Also didn't feel quite up to speed work in the pool yet. So I did another recovery/hypoxic workout. I could really use some sleep; I haven't slept well since the meet.

    I have a crazy busy week and weekend. This weekend -- 2 indoor soccers games, a swim meet, a regatta, a volleyball tournament, and Mr. Fort is supposed to have 2 races (National half marathon and his trail race). Something has got to give! Poor Fort Son is not even sure what boat he's rowing in this weekend. The head coach and the crew council are in conflict over what to do with the 4 varsity lightweight boys. I wrote my letter to the council on the matter, and I just hope logic will prevail.

    Updated March 22nd, 2011 at 09:33 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts