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  1. Mon Apr 25th, 2011

    by , April 26th, 2011 at 01:05 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
  2. Tuesday, 4/26/11

    by , April 26th, 2011 at 12:47 PM (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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  3. Happy Distance Day!

    by , April 26th, 2011 at 12:25 PM (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
  4. MATT Tuesday Workout

    by , April 26th, 2011 at 09:38 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
  5. Bad morning almost fell on deck

    by , April 26th, 2011 at 08:39 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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    Uncategorized
  6. Weekend Updates

    by , April 25th, 2011 at 09:44 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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  7. Feeling Stronger!

    by , April 25th, 2011 at 08:21 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
    Categories
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  8. SArasota Y Sharks Masters 5:30 AM Workout -04/26/11

    by , April 25th, 2011 at 05:25 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
  9. Monday, April 25

    by , April 25th, 2011 at 03:30 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Main Sets:

    9 x 50 fly drill (chest press/caterpillar/single arm)

    20 x 50 shooters w/fins
    back, belly, right side, left side, twirling

    6 x 30 glide drills
    -- No idea how Ande gets all the way across the pool. (But I've asked him. ) I don't move much once I've surfaced.

    10 x 25 torque drill

    8 x 25 burst dolphin kick

    100 EZ

    Total: 2380

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

    Commentary:

    Did very little except sit on the couch the last 2 days. Still not feeling well and lacking any energy, but at least I don't feel like bronchitis is imminent. Really glad I'm not entered in Nationals now -- though I will enjoy following it. Championship meets in the Spring are rough for me. I recall I was quite sick after Atlanta last year. In any event, I'm glad I got in today, even if it was mostly a technique workout. I had intended this to be a hard training week, but it's probably not going to work out that way.

    Got official notice that GMU will be closed from May 23 to August 16.

    Marathon Links:

    What you think about: [nomedia="http://www.youtube.com/watch?v=NsMw10KVVCk&"]YouTube - Marathon Thoughts[/nomedia]
    feature=player_embedded

    slow mo marathon finish:
    [nomedia="http://www.youtube.com/watch?v=rV7E6Qi5ifg&NR=1"]YouTube - Boston Men 2011 Men's Winner Slow Motion - World Fastest Time[/nomedia]

    Updated April 25th, 2011 at 07:45 PM by The Fortress

    Categories
    Swim Workouts
  10. Happy Breaststroke Day!

    by , April 25th, 2011 at 01:51 PM (Year Three: The Road Back)
    What an oxymoron! Happy and Breaststroke in the same sentence?! Ugh.... we've had Happy Fly Day and Happy Backstroke Day, so it had to be breaststroke's turn sometime, right? However, as much as I dislike this silly stroke because I cannot seem to make my left foot go the proper way on the kick (which barely moves me at all), focusing a bit on this stroke should help me improve my 100IM time and be extremely beneficial when I bump up to racing the 200IM. At least that's the goal. Here's what we did today:

    400 Warm-Up
    1 x 500 Pull (was supposed to be a 400 pull, but both myself and the other lane leader lost count )
    4 x 100 Breaststroke Drill Cycle on 2:30
    1 x 400 Breaststroke on 8:00 (did this as 50 breaststroke/50 free throughout)
    4 x 50 Breaststroke on 1:15, moderate
    4 x 25 Breaststroke on :40, fast
    4 sets:
    - 1 x 50 Kick on 1:15 (w/o fins)
    - 2 x 25 Kick on :30 (w/o fins)
    10 x 50 Pull on 1:10, fewer than 6 breaths per 50
    300 Cool-Down
    Total Yards - 3200

    I made it through most of the breaststroke (except the 400) doing all breaststroke, which is a really big accomplishment for me. I bought some of the positive drive fins that you can supposedly use for breaststroke kicking, but find that the fins just slip through the water and provide no actual propulsion. Obviously, there is something greatly wrong with my kick - but I will continue to try and figure this one out. After all, it can't get worse - my breaststroke is pretty much purely arm driven at this point.

    As for the kick set without fins, e-gads! Kicking is much more fun when you are wearing fins.

    Later today is Day 2 of the 60Day NFL Training Camp Challenge. We'll see what's in store for today.

    Enjoy your soggy (if you're seemingly anywhere in the Midwest) afternoon and happy swimming!
    Categories
    Swim Workouts
  11. Monday, 4/25/11

    by , April 25th, 2011 at 12:36 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo
    4 Days to Nationals!

    Warm up
    500 Choice
    - did a mix of stuff: 150 free/150 back/100 kick/50 fly drill/25 free/25 fly
    4 x 75/1:20 build
    - alternated free and back
    8 x 25/30
    1) 12.5 fast - 12. 5 easy
    2) 12.5 easy - 12.5 fast
    3) 25 easy
    4) 25 FAST
    - 1-4 free, 5-8 back

    Main Set
    1 x 50 Free off Blocks: fast breakout/easy 10 yards/sprint 7.5 yards into and out of wall with good turn/easy 10 yards/7.5 FAST FINISH!
    - even with the easy 20 yards, was still around 33 on this
    50 easy free

    2 x 25 Back/2:00 off Blocks
    - mid 15 to the feet for both
    easy 50 free

    2 x 12.5 Fly/1:00 AFAP
    - did both off block, focusing on breakout with kick and stroke in synch. did 3 strokes after breakout then swam easy free back to blocks

    Kick
    4 x 50/1:15 dolphin w/flutter
    - did as 10-12 SDK underwater, flutter on surface, 8-10 SDK off wall then dolphin on surface to end. Times were around 53

    Warm down
    1 x 500 Choice (swim, drill, kick, pull, scull, blow bubbles...)
    - alternated free and back both as swim and fist drill

    Total: 1950 yards
    Categories
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  12. MATT Monday Workout

    by , April 25th, 2011 at 09:44 AM (Pete's swim blog)
    Made the 8th 200 on 3:09. Held 3:10 as I converted back to IM and finished with a 2:55. Up/Downs were harder. Fought hard to rid myself of the fly but after that, I was pretty tired. Ended up doing a lot of back stroke on 7-12.

    SCY

    400 Warm up

    12 x 200 - 3:15
    * 1-4 Convert Free to IM
    * 5-8 Convert IM to Kick (Start w/ 50 Kick)
    * 9-12 Covert Kick to IM

    100 Easy

    12 x 100 Up/Down - 1:40 (:05)
    * 1-5 Fly to Kick
    * 6 Breast to Kick
    * 7-12 Stroke (no Free) to Kick

    100 Cool Down

    (4200 Total)
    Categories
    Swim Workouts
  13. A nice change of pace

    by , April 25th, 2011 at 08:29 AM (Mixing it up this year)
    One thing I always find helpful is workouts on laminated index cards. Great for the pool.

    500 Free
    4x25@:45 Fly kick on back surprised myself by making them
    4x25@:45 Fly/Free by 12.5 yards
    4x25@:45 Fly 2rt arm/2lt arm/2full stroke
    4x25@:45 Fly
    4x[100@2:00 Fly as 25 rt arm/25 lt arm/25 2r-2l-2s/25 swim
    ....[50@1:00 Back
    ....[50@1:00 Breast
    ....[50@1:00 Back
    ....[50@1:00 Breast
    ....[100@2:00 Free
    200 Free kick w/board
    300 Free every 3rd 25 catch up drill

    Total 3000 yards
    Categories
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  14. Sat Apr 23rd, 2011

    by , April 24th, 2011 at 11:04 PM (Ande's Swimming Blog)
    Sat Apr 23rd, 2011

    06 days til Nats

    Subscribe to Ande's Swimming Blog

    Weights Friday afternoon

    Whitney Coached
    UT, LCM main pool, scy diving well
    7:30 to 9:00 dove in around 7:35
    wore b70 jammers
    swam with Todd, Tyler, Ed Nate & David

    WARM UP
    500 easy

    Main SET:

    8 x 50 lcm fr on 55

    100 k

    8 x 50 fr on 1:05
    added one SDK per repeat

    so I took a break
    then did

    3 x 25 fast on around 5:00

    Since I made a 25 yard streamline glide on my Friday April 22nd practice
    I decided to try it again and make a video
    here it is
    [nomedia="http://www.youtube.com/watch?v=6ENgHo4KrSs"]YouTube - Swimmer Glides FAR from just One Push[/nomedia]

    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
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  15. Tapering

    by , April 24th, 2011 at 04:44 PM (Swimming, Life, and Other Stuff!)
    I'm not swimming in Nationals, however the guy who writes our workouts is so we've been doing taper workouts all week long. I would go do a meet next week-end if I could find one, I'm feeling a little racy!

    We have our official 55-59 mixed relay team for the 25K National Championship OW Swim this June at Morse Reservoir! I recruited my buddy from the Monon Center, she's a true "ringer!" I think we're going to "kick some butt!" I'm now Imotivated to train a little bit harder and add some mileage! I'll start tomorrow during my solo swim @ Monon!
    I hope everyone is having a relaxing, peaceful Easter day!
    Categories
    Uncategorized
  16. Sarasota Y Sharks Masters 5:30 AM Workout: 4/25/11

    by , April 24th, 2011 at 03:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 250 4:15
    2 X 200 3:00
    3 X 100 1:30
    8 X 50 kick 1:15

    1 X 150 2:15
    1 X 75 fast 1:45
    Four times through

    2 X 50 build to fast 1:00
    1 X 100 hold fast pace 2:00
    2 X 50 fast 1:00
    Four times through,short break between rounds

    8 X 50 1:15
    25 underwater/25 fast

    WARM DOWN: 4 X 50 easy 1:00

    4300Y
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout: 4/25/11

    by , April 24th, 2011 at 03:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 250 4:15
    2 X 200 3:00
    3 X 100 1:30
    8 X 50 kick 1:15

    1 X 150 2:15
    1 X 75 fast 1:45
    Four times through

    2 X 50 build to fast 1:00
    1 X 100 hold fast pace 2:00
    2 X 50 fast 1:00
    Four times through,short break between rounds

    8 X 50 1:15
    25 underwater/25 fast

    WARM DOWN: 4 X 50 easy 1:00

    4300Y
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout: 4/25/11

    by , April 24th, 2011 at 03:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 250 4:15
    2 X 200 3:00
    3 X 100 1:30
    8 X 50 kick 1:15

    1 X 150 2:15
    1 X 75 fast 1:45
    Four times through

    2 X 50 build to fast 1:00
    1 X 100 hold fast pace 2:00
    2 X 50 fast 1:00
    Four times through,short break between rounds

    8 X 50 1:15
    25 underwater/25 fast

    WARM DOWN: 4 X 50 easy 1:00

    4300Y
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout: 4/25/11

    by , April 24th, 2011 at 03:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 250 4:15
    2 X 200 3:00
    3 X 100 1:30
    8 X 50 kick 1:15

    1 X 150 2:15
    1 X 75 fast 1:45
    Four times through

    2 X 50 build to fast 1:00
    1 X 100 hold fast pace 2:00
    2 X 50 fast 1:00
    Four times through,short break between rounds

    8 X 50 1:15
    25 underwater/25 fast

    WARM DOWN: 4 X 50 easy 1:00

    4300Y
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout: 4/25/11

    by , April 24th, 2011 at 03:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 250 4:15
    2 X 200 3:00
    3 X 100 1:30
    8 X 50 kick 1:15

    1 X 150 2:15
    1 X 75 fast 1:45
    Four times through

    2 X 50 build to fast 1:00
    1 X 100 hold fast pace 2:00
    2 X 50 fast 1:00
    Four times through,short break between rounds

    8 X 50 1:15
    25 underwater/25 fast

    WARM DOWN: 4 X 50 easy 1:00

    4300Y
    Categories
    Swim Workouts