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  1. Thursday and Friday Reflections

    by , April 29th, 2011 at 01:52 PM (Year Three: The Road Back)
    I don't know why, but this week seemed to be pretty brutal for me. I just didn't feel like myself in the water - or maybe my expectations are just higher now - and found myself frustrated with my performance practice on both Thursday and Friday. That being said, I gave it everything I had each day - and the results were there on Thursday's Predictor Set - it just felt like such a struggle all week. So... I'm glad this week is reaching its end and am hopeful that I'll snap out of this funk by next week.

    Here's what I did on Thursday:
    300 Warm-Up
    1 x 200 Kick on 4:00
    1 x 50 Drill on 1:00
    1 x 200 Free on 4:00
    1 x 50 Kick on 1:00
    1 x 200 Drill on 4:00
    1 x 50 Free on 1:00
    6 sets (did these w/o fins):
    - 1 x 25 Kick on :30
    - 1 x 25 Drill on :30
    - 1 x 25 Free on :30
    200 x 50 Free Predictor Set on 1:30 - Hold best average (swam mainly :34-:36, last one was :32)
    400 Cool-Down
    Total Yards - 2900

    Thoughts: I was happy with being able to hold :34-:36s on the predictor set and gave the last one everything I had left (which wasn't much). That being said, I was really happy with the :32 from a push at the end of practice. YAY! I was also pretty stoked that I made the 25 Kicks on :30 (w/o much time to spare, but that's not the point). Overall, an exhausting practice.

    Here's what we did this morning:
    300 Warm-Up
    5 x 100 on 2:00 as 25 Kick / 50 Stroke / 25 Kick (wore fins and did 2 fly, 2 back, 1 fly/back combo)
    8 x 50 Fist Drill/Free on 1:00
    4 x 200 Free on 3:20
    1 x 150 Kick on 3:10 (gave my arms a brief break)
    3 x 200 Free on 3:10
    1 x 200 Pull on 3:00
    2 x 175 Pull on 3:00 (just didn't have anything left)
    1 x 200 Pull on 3:00 (or whenever I got done)
    300 Cool-Down
    Total Yards - 3800

    I started today by deciding to do the 25 Kick/50 Swim/25 Kick with either fly or back instead of doing it all freestyle. That part of the workout felt really good; it was the rest of the workout that was a struggle.

    There is something about the 200 yard distance that just gets to me. It's not long; it's not short. And sometimes it feels harder to do 200s than it does to do 400s. Why is that?

    Tomorrow I won't be able to swim with the team because of family obligations, so I have decided to change up the workout a bit and focus more on stroke technique instead of free speed. If I can't feel fast in the water, at least I can have fun while I'm there.

    Enjoy your weekend and happy swimming!
    Categories
    Swim Workouts
  2. 4/29/11 Last swim before Nationals

    by , April 29th, 2011 at 11:14 AM (Fast Food Makes for Fast Swimming!)
    Got in the water this morning for a nice quick swim of about 800 yards or so. I had to test a few quick turns for my knee, and freestyle turns are okay, it's the open turns for fly that are putting a little bit of pain on the inside of my knee. Eventually I'll probably end up going to visit the doctor, but I'm waiting till after Nationals...that way she can't tell me no.

    I took a vacation day from work, and am just doing some last minute packing up for the meet, not that I need much. I'll be transforming from a hairy gorilla monster to a swimmer in a few hours from now.

    Again, good luck to all the swimmers in today's events (except of course the 30-34 mens 400 IMers) I'll be leaving Washington State this afternoon, and getting into Phoenix around 8:30pm. My day 1 will be everyone else's day 2 or 3, but the schedule of events actually worked out pretty good for almost all my best swims to be on Saturday and Sunday anyway.

    Time to be fast (or at least look good trying).
  3. Long Course Friday Yes I did FLY again

    by , April 29th, 2011 at 09:08 AM (Mixing it up this year)
    Back loosening day as normal on Fridays. The total lack of yardage is mind boggling for me but I have a meet this weekend and want to sprint well.

    500 Free
    500 Free kick w/fins every 3rd 25 fast
    5x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 kick/50 swim went 3:32, 3:32, 3:32, 3:28, 3:18
    6x50 from dive sprint to 15 meter mark then easy free
    200 Free pull easy

    Total 2500 meters
    Categories
    Uncategorized
  4. Thursday, April 28

    by , April 28th, 2011 at 05:03 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises
    flutter kicks on bosu, 2 x 50
    total ab machine, 110 x 1 x 25
    lower back machine, 120 x 2 x 15
    hip hinges on reebok core trainer w/DBs, 10 each leg
    alternating hammers, 25 x 2 x 30
    walking lunges w/DBs, 20
    back extensions, 25 x 2 x 15
    power wheel roll outs, 2 x 15
    power wheel pike ups, 2 x 10
    box jumps, 10
    altitude drops, 10
    knee tuck jumps, 10

    -- did a few half hearted stretches


    Commentary:

    Still suffering through my annual spring malaise, and having trouble sleeping. I need to start using the neti pot right before I go to bed. I was hoping to make it to my team practice tonight, but I'm not feeling well enough. Hope to get to Mason at noon tomorrow.

    I'm enjoying following Nationals. The pool looks amazing and very fast. I see Geek dropped major time in his 1650. I was very sad, however, to read that my friend, MJ Caswell, tripped and broke part of her hip joint and is headed to surgery. Horrible to train, travel and taper and then have a fluke accident like that happen.

    Updated April 28th, 2011 at 05:56 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  5. No clock, lots of IM

    by , April 28th, 2011 at 02:32 PM (Too Neurotic to be Suitably Aquatic)
    HAPPY SWIMS to everyone going to Nationals! I'll be participating in the NYC Parks & Rec Commissioner's Cup Trophy Relay Meet on Sunday, which is a FREE meet, yee-haw! I don't think the stakes could be any different between these two meets. This morning, while I was swimming at the Y, which will be my last swim time until Sunday, it occurred to me that I should train for some of my events on Sunday. Except I can't remember what I signed up for, so I just did my workout. Which was as follows:

    1000 warm-up
    (250 drill, 500 swim, 250 swim with "open water" turns (turn at the flags, don't touch the wall.))

    3x:
    75 fly drill
    50 back drill
    25 breast drill

    16x25, 1-8 head up, 9-16 catch up

    3x200:
    #1: 25 fl, 50 bk, 50br, 75 fr
    #2: 25 fl, 50 bk, 75br, 50 fr
    #3: 25 fl, 75 bk, 50br, 50 fr

    500 pull
    2x300 IM (75 each stroke)
    300 IM kick
    6x100 pull
    4x100 IM
    150 EZ

    5000 total

    I don't know where I got this workout, but I had written it down as 5,000, but as I was swimming it I realized it was only 4,200, so I added the 500 and the extra 300 IM to round it out. It took a while because I didn't do any intervals at all, but I still managed to make it to the early bus.

    Safe travels to AZ, and wherever you're going this weekend! (I can't wait to find out what I'm swimming on Sunday!)
    Categories
    Uncategorized
  6. Thursday, April 28th, 2011 5:15am & Nationals Weekend

    by , April 28th, 2011 at 12:17 PM (Fast Food Makes for Fast Swimming!)
    I just did my 2nd to last dip in the pool this morning...feeling pretty good too. I did a whoppin' 1200 Yards today, with a "meet warmup" type swim tomorrow morning. I'm full of energy this morning too, and that could be from the extra sleep (in bed by 8pm) I had last night from feeling sickish all day long yesterday.

    I'm going to be stuck at work for today, while everyone else is either having fun in the sun, or headed for the sunny weather of Arizona. Good luck to all in the 1000s and 1650s today, and the 400 IM tomorrow morning (except those 30-34 yr olds... hehehe) Need to try to maintain my TT chances, but nothing I can do except sit back and watch the results pour in.

    At least I took off all of Friday from work so I can relax for the trip. I'll be flying out from the Tri Cities, WA to Phoenix via Salt Lake City on Friday afternoon, arriving about 8:30 Friday night. My dad is getting to make the trip with me, so that will be fun. He really enjoys watching me swim...just like when I was a kid.

    Saturday:
    200 Fly - entered a 2:04, swam a 2:06 a few weeks ago, looking for 2:02 or under. Knee or no knee pain, I'm going for it.
    100 Back - this is my 6th event (I'm hoping for cancellation due to a lightning storm) I'll try for under a 1:00, but no guarantees
    200 Free - I've only been a 1:56 this season, but that was a few minutes after I did the 1650 or the 1000 at 2 different meets. I've done a 1:58 in practice a few weeks ago, so I'm expecting greatness. 1:50 or so.

    Probably a relay or two (find out when I get there...relays don't bother me, they're only 50s)

    Sunday:
    500 Free -I did a 5:17 this year at the end of a meet, but I was too tired to go really fast. Did a 5:11 last year, but I know I'm in way better shape this season. Looking for anything on the clock that starts with a 4:xx.xx
    100 Fly - This is my sprint event. I did a 57.3 in January after my 200 Fly. I'm shooting for under a 55, but anything can happen in a sprint.
    200 IM - This will be another sprint - 4 x 50 AFAP. I'll see how my knee fares with the breaststroke in the race. I haven't done one kick of breaststroke in the past couple weeks since it's been sore. Looking for 2:05 or under.
    Probably a relay (again find out later)

  7. Thu Apr 28th, 2011

    by , April 28th, 2011 at 11:58 AM (Ande's Swimming Blog)
    Thu Apr 28th, 2011

    yesterday I tried on my new size 32 B70 NeroTX, it was tight, could barely get that sucker on.

    Nats Starts today for some & tomorrow for me

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

    this morning I emailed Bruce at the Live Stats Iphone App to add USMS SC Nats & he did.

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    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

    Timeline

    Psych / Heat sheet

    Meet info

    TXLA roster

    Subscribe to Ande's Swimming Blog

    late yesterday we got a change of schedule for our Thu & Fri masters practices which I didn't mind at all. we were supposed to train today at 5:15 am but it got moved to 6:30

    Hopped in today to loosen up

    Whitney Coached
    UT, scy main pool l
    6:30 to 8:00 dove in around 6:35
    wore b70 training jammers
    swam with Todd & Tyler
    beside Jim, chris, Paul, & Ned

    WARM UP scy
    4 rounds of 200 fr 100 k
    skipped some

    just swam easy, mainly did 25's,
    not sure how many I did
    maybe 20 or 30

    most were just easy swims
    a few were hard push offs, 2.5 line streamline glides, easy speed SDKs, & DPS free
    felt good

    did several 25 fr's like this:
    7 SDKs,
    7 free strokes with 2 beat kick
    went 14's & 15's (just eyeing the clock
    sat on the wall a lot

    Nothing that fast, nothing timed

    took a 20 min break in the middle of practice where I showered and shaved

    feel good feel ready

    Today I fly to AZ

    Updated April 28th, 2011 at 12:07 PM by ande

    Categories
    Swim Workouts
  8. Dark night

    by , April 28th, 2011 at 09:02 AM (Pete's swim blog)
    It's hard to imagine how dark things can get until the power is gone. I think they said 300000 have no power. With the exception of a faint glow to the northwest, everything was pitch black. I fear that glow was rescue efforts in a harder hit subdivision near us.

    All of madison county in alabama is without power. Now we are looking at 5 to 7 days without any. We normally get great and cheap power from TVA. Part of it from a hydro plant to the south and part from a nuke plant to the west. Major lines to the nuke plant were destroyed and the dam just doesn't have the capacity to power the area. Even if they could turn the power on, all the damaged power lines would just shut it back down.

    Time to think about life without power for a while. I'm a bit surprised I have internet. It is actually 4g! Go t-mobile! Eventually the generator running that tower is going to shut down. A small city east of here has power. I'm going to see if I can get some ice, charcoal, gas and maybe some warm food. Unfortunately I'm probably not the only one to think of that.

    In all, my problems are tiny. So many have their lives turned upside down right now.
    Categories
    Uncategorized
  9. Sprint day but I just couldn't Sprint

    by , April 28th, 2011 at 09:00 AM (Mixing it up this year)
    I felt too slow today during my sprint set. The worse I felt I still maintained the same times.

    400 Free
    8x25@:45 Free Kick #1,2,4,5,7,8 Fast 3,6 slow
    4x25@:30 Fist Drill
    4x25@:30 Free Rt arm only
    4x25@:30 Free Lt arm only
    4x25@:30 Free desc stroke count
    8x25@:45 Free kick #3 & 6 fast all others slow
    6x50 from dive 12.5 yards fast 37.5 yards slow
    4x50@3:00 Free SPRINT went :37, :34, :34, :34 felt too slow here
    400 Free alt 50 catchup drill/50 swim

    Total 2100 yards

    This low yardage is mentally skrewing with me.
    Categories
    Uncategorized
  10. Crazy day

    by , April 27th, 2011 at 11:19 PM (Pete's swim blog)
    Several waves of thunderstorms today. Small tornado in neighborhood knocked down trees. We were fortunate. Tornados destroyed homes all around north alabama. Casualties likely to be far worse than currently reported. Very sad.

    Power out for up to 72 hours. I'm posting from my cell phone which has intermittent internet. Otherwise we are effectively back in the stone age. Looks like swimming will be an afterthought for a while. Prayers needed for the area.
    Categories
    Uncategorized
  11. Team Practice 4/27/11

    Very small group tonight at practice. I even got my own lane the second half of practice which was nice.

    Continued to work on some pacing. Used the tempo trainer a lot tonight. Coach and I are really working hard trying to get my pacing right.

    200 CHOICE
    200 KICK (100 BREAST, 100 FLY)
    10 X 50 @ 1:15
    ODDS: STROKE EZ
    EVENS: FREE (25 1 BREATH, 25 EZ)

    15 X 100
    1-5 @ 1:45 DESCEND
    6-9 @ 1:35 DESCEND
    10-12 @ 1:25 DESCEND
    13-14 @ 1:15 DESCEND
    REST 1:00
    15 SPRINT

    10 X 50 KICK
    1-5 @ 1:05
    6-10 @ 45 W/FINS

    REPEAT SET OF 100'S ABOVE

    200 W/D

    4600

    DID REALLY WELL TONIGHT. THE KICK SET KILLED MY LEGS FOR SOME REASON. THE INTERVALS WERE NOT HARD BUT MY QUADS REALLY FELT IT. I HAVE HAD PROBLEMS WITH LEGS STARTING TO CRAMP UP ON ME LATELY WHICH HAS NEVER BEEN A PROBLEM.
    Categories
    Uncategorized
  12. An IM (read: UGH) Day....

    by , April 27th, 2011 at 09:46 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
  13. Less than 10 miles behind on the GTD pace (amazing)

    by , April 27th, 2011 at 08:54 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 07:11 PM by Celestial

    Categories
    Uncategorized
  14. 2011 SC Nats Preview

    by , April 27th, 2011 at 06:08 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
    Categories
    Uncategorized
  15. Wed., April 27

    by , April 27th, 2011 at 05:19 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 07:08 PM by The Fortress

    Categories
    Swim Workouts
  16. 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
    Categories
    Uncategorized
  17. Wed Apr 27th, 2011

    by , April 27th, 2011 at 12:14 PM (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 05:01 PM by ande

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

    by , April 27th, 2011 at 09:18 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
  19. Once More, From the Top

    by , April 26th, 2011 at 10:20 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
  20. Tuesday, April 26

    by , April 26th, 2011 at 07:01 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 05:00 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts