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  1. Sat Mar 12th, 2011

    by , March 13th, 2011 at 12:54 PM (Ande's Swimming Blog)
    Sat Mar 12th, 2011

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    chris Coached
    UT, SCY main pool, center course (blocks)
    7:30 to 9, dove in on time
    trained with tyler marcio ritchie and Mike Yoch

    board said 12 x 500

    WARM UP
    500


    Main SET:

    500 75%
    went 5:40

    500

    500

    500 85%
    went 5:18

    500

    500

    500 95%
    went 5:07

    500 IM
    skipped 1st 100

    skipped last 2 500's

    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
  2. ORCA Swim meet - Mar 12

    by , March 13th, 2011 at 10:35 AM (Dan's hobby/obsession)
    Although I took it a little easier this week than I normally do, I got to the pool Saturday not quite feeling 100%. Nerves or the flu? I wasn't sure but it didn't really matter. I came to swim and hang out with the teammates.

    After finding my way through the rat maze that is the athletic building at Seattle U, I finally found the pool and the rest of the folks from the Monroe Masters. Then I got to work my way through another maze to find the locker rooms. It was quite an interesting venue for a swim meet.

    The day started off with the men's 200fr relay. I requested the leadoff leg so I could get a 50 split. I got a decent start and an OK turn, but started swimming sideways about halfway back and snagged the lane line about two strokes from the wall. I got out touched by the guy next to me but still ended up with a season-best split of :25.98.

    My next race was the 200fr. I was feeling a little tight, but had worked out my race strategy and kept my fingers crossed that I could finish strong. I went out smooth (:27) and then started to struggle (:58) before I found the piano (1:30) and dragged it to the finish line (2:02.9). For the first 100 I was in a tight race with the guy in the next lane, but then I started falling back. I made a small move on the last 25, but it was too late & I was hurtin'! It was still a season-best swim, but not the sub-2:00 that I had hoped for.

    100IM was next. I went upstairs to the warm-up pool and swam a few laps after the 200 and was feeling pretty good about the IM. I was swimming 2 lanes over from the other Dan from MYM and I managed to snag a middle lane for this heat. I decided to hit the fly hard and hope for the best during the breaststroke and it worked out well for me because I found myself in a tight race again, but this time I prevailed, even through the evil breaststroke length! We came off the last wall about even and I pulled slightly ahead and managed a last-second lunge that won the heat. 1:07.4

    100 fr was next and I was starting to feel tired. The stupid cold wouldn't give me a break today. I went back upstairs and swam a few laps, hoping to loosen up and settle my stomach, but it was not happening. Made my way back to the main pool and found Peter behind the blocks and talked with him a while about his race. He swam before me and did pretty well! I ended up with a middle lane again. The race started well and then I went and screwed up the first turn. Toe-nail touch that cost me a half-body length on the guy next to me. I got pissed and swam pretty hard to catch up and just tried to thrash it out all the way to the finish. I managed to hang on, but didn't win the heat. :56.3

    200fly was my next race. I was tempted to scratch this one - who isn't? But my team rallied around and I decided I'd give it a shot. I knew it wasn't going to be fast or pretty, but what other chance was I going to get to swim in the same heat as That Guy? (even if he was going to lap me) So I swam it. Even with a 2 breath, 1 no breathing pattern I was still wiped out at 125. The last 75 was breathing every stroke and hoping not to get DQ'd. The last 50 was :45 and Ugly! 2:41.4

    That left just one event, the 100back. Surprisingly, I ended up in the final heat. Granted I was the last seed in that final heat, but I was looking forward to trying to chase down some good backstrokers. It was not to be. In a bizarre turn of events, I was the only competitor to show up for heat 5 of the 100 backstroke. When the whistle blew for swimmers to enter the water, I was the only one who jumped in. I got back to the blocks and looked across in disbelief that I had to swim in a wall lane when there was no one else in the pool. I got ready for the referee's instructions, but didn't hear anything. I looked over to see what he was up to and he hit the starting button! I was not ready so my start, in addition to being the sloppy mess it always is, ended up being extremely slow. So here I am, thrashing away, trying my best to put on a backstroke clinic for the folks and not embarrass myself too badly. I don't think I succeeded-1:09

    It was an OK day. I didn't hit any of the national qualifying times I'd hoped for (100fr & 200fr) but swam season best times in nearly all my races in spite of having a bit of a cold. Now it's time to get back to hard workouts for a couple weeks to prepare for PNA champs in April.

    Updated March 13th, 2011 at 10:55 PM by larsoda

    Categories
    Swim Workouts , Masters Swim Meets / Events
  3. 4K Saturday

    by , March 13th, 2011 at 07:49 AM (Year Three: The Road Back)
    As I write this on Sunday morning, I'm disheartened to know that it's 7:30 and still dark outside, whereas 7:30 yesterday morning was brilliantly sunny. Oh well... the next time the morning light dawns in time for the girls' bus stop, it will actually stay! Hope springs eternal - and all that jazz.

    I have eight people in my house right now. Myself, my husband, my two girls, and two sets of grandparents - in town to celebrate my daughter's 14th birthday. Saturday's morning swim was as much for my sanity as it was for my body. Here's what I did:

    400 Warm-Up
    3 x 200 on 4:00 (free, kick, pull, free by 50)
    6 x 100 Free on 1:40
    6 x 75 Kick on 1:30
    6 x 100 Pull on 1:40
    6 x 50 Fast Stroke on 1:00 (used fins - 2 fly, 2 back, 1 fly, 1 back)
    6 x 100 Kick on 1:40
    6 x 25 FAST Free on 1:00 (held :15-16s)
    300 Cool-Down
    Total Yards - 4000

    Not a bad little workout. I swam with a gal who had "disappeared" from the pool for almost two months. In talking to her yesterday, I learned that she broke her foot - and then picked up a blood infection. Today was her first time back in the pool in almost two months! Welcome back! Anyway, she did the first part of the workout with me, so we changed the 100s interval from 1:35 (as originally written) to 1:40 for her to make it a bit easier. I won't lie... it helped me too. It also made it easier for me to not push as hard. While my back/side muscle still is sore, it's not unswimmable anymore and I'm hoping I'll be fully ready to go all out hard by state without worrying about re-pulling it.

    I was also disappointed with my 25s - only holding :15-16s - as I was swimming them. Wanted them to be :14s, but looking back, I think I'll be pretty satisfied. After all, that translates to :30-:32s for 50s - and I'm very happy with those! I keep telling myself to not push too hard yet.... Taper mentality? Not really. More fear driven? Yes. Same effect? Hopefully! Time will ultimately tell....

    Enjoy your swims today!
    Categories
    Swim Workouts
  4. Saturday, March, 12, 2011 ORCA Meet Results

    by , March 13th, 2011 at 12:03 AM (Fast Food Makes for Fast Swimming!)
    Just got back from yet another adventure in racing...part 6. I just counted it up...6 meets in an 8 week span!! If that doesn't count toward something other than being tired all the time...I don't even know...(I'm too tired right now to think straight)

    1000 Free 10:53.8 New Best Time

    27.1/30.8 = 58.0
    32.0/31.9 = 1:03.9
    32.4/32.8 = 1:05.2
    33.1/33.4 = 1:06.5
    33.2/33.3 = 1:06.5 (5:20.4)
    xx.x/xx.x = 1:07.4
    xx.x/xx.x = 1:06.8
    33.8/33.4 = 1:07.2
    33.7/33.7 = 1:07.4
    33.0/31.2 = 1:04.2 (5:33.4)

    I beat my 1000 split from my 1650 last month by 3 seconds which I guess is good. I wanted to go faster, but right after the 500 my brain wanted to still race, but my body was having nothing of it. I missed my LMSC Age group record by 4 seconds.

    100 Fly 58.32 (1 sec. slow)

    12.0/15.2(27.1)/14.9/16.3(30.3)

    As you can tell by my 25 splits, the 1000 Free just moments before the race really came back to get me. They originally had a scheduled 30 minute break/warmup after the 1000s, but it was more like 10 minutes, and the 100 Fly came 2nd event after that!!

    200 Free 1:56.52 (.4 seconds slow)

    26.9/29.6(56.5)/30.1/29.5(59.6)

    This race was the immediate one after the 100 Fly...and I knew it signing up for it too. I just figured there was going to be more time. I got a cramp in the arch of my left foot as I pushed off the 1st turn at the 25 (ouchy!!), and continued on kicking pretty much with 1 leg for the next 75, trying to stretch out my foot while racing. This is much like trying to drink out of a cup while hanging upside down...doesn't work that well! I managed to get most of the painful part of the cramp gone by the 100, and then tried to ramp it up again to finish strong...ended up just a few tenths off my season best.

    100 Free 53.40 (ugh!!!)

    11.6/13.3(24.9)/14.1/14.3(28.4)

    This was just S*** to say the least. I just couldn't get myself moving in this one today. It didn't help that the guy in the lane next to me went a 50.0 either...he was gone after the 25, and mentally that can get you. Oh well, at least I swam the 100 once (and only once) this season.

    200 IM 2:11.83 (1.5 sec. slow)

    12.4/14.6 = 27.0
    17.6/17.2 = 34.8
    19.7/19.5 = 39.3
    15.8/14.5 = 30.3

    My slowness from a few weeks ago was in the fly and back splits...the 2nd half was the same. My fly to back transition was horrible, I was in that position where should I or should I not take the extra stroke?... I ended up taking the extra stroke and regretted it later, I had to pull out of it short so I didn't nail the wall with my nose, then got pretty much stuck on the wall at that point. Oh well.

    --------------------------

    Pools I’ve competed in since starting Masters (Mar. 2009) SCY unless noted

    • King County Aquatics Center, Federal Way, WA
    • Whitworth University, Spokane, WA
    • Sandpoint West Athletic Club, Sandpoint, ID (SCM)
    • Briggs YMCA, Olympia, WA
    • Wenatchee High School, Wenatchee, WA
    • Helene Madison Swim Center, Seattle, WA
    • University of Idaho – Moscow, Moscow, ID
    • Hood River Aquatics Center, Hood River, OR (SCM)
    • Tualitan Hills Recreation Center, Beaverton, OR (LCM)
    • Mount Hood Community College, Gresham, OR (LCM)
    • Bainbridge H.S. Aquatic Center, Bainbridge, WA
    • South Davis Recreation Center, Bountiful, UT (SCM)
    • Oak Harbor Aquatic Center, Oak Harbor, WA (SCM)
    • Canby Swim Center, Canby, OR
    • Juanita H.S. Aquatics Center, Kirkland, WA
    • Ray & Joan Kroc Center, Coeur d’Alene, ID (SCM)
    • Seattle University – Connoly Center, Seattle, WA

    Updated March 13th, 2011 at 01:33 AM by jaadams1

    Categories
    Swim Workouts , Meets
  5. Solo Swim

    by , March 12th, 2011 at 10:59 PM (Trying to Train Smarter, Not Just Harder)
    Swam solo today at 1pm. Water was a bit warm, but that was ok, I apparently wasn't in a hurry!!


    Warmup - 3 times thru:
    100 free 25 back/25 breast repeat
    3 x 100 kick on 1:45 w/zoomers
    800 pull no paddles
    8 x 100 on 1:25 pull no paddles
    100 EZ breast
    22 x 50 - 6 kick free
    8 kick fly on my back
    8 free on :45
    3 x 100 lazy IM no toys
    200 breast/free

    Total: 4500 SCY

    Updated March 14th, 2011 at 05:24 PM by Celestial

    Categories
    Uncategorized
  6. FINA Fixer

    by , March 12th, 2011 at 09:42 PM (The FAF AFAP Digest)
    I went out to dinner tonight with friends to celebrate being World Champion even though FINA somehow left me off their defective SCM TT list. If had been final, which seems impossible, the lovely Eney Jones had promised to buy me "a crown, sceptre, patch and certificate." She is divine!

    In any event, Walt Reid -- my new hero -- promptly made the corrections to the FINA list and I got the notification upon arriving home from dinner. And he didn't just make the two changes for my 50 back and 50 fly, but made changes for the list of other women I sent him as well. Go Walt! It's unclear exactly what the source of the problem was, but apparently the software was not accepting the correct number of swimmers for the 50s.

    I like the way this FINA TT list looks much better than the list I opened yesterday:

    45-49 50m Backstroke Women Short Course
    Rank Full Name Country Time
    1 LIVINGSTON Leslie USA 31.14
    2 REYNOLDS Ellen USA 31.66
    3 HIRAISHI Shizuko JPN 32.27
    4 PHILIPSSON Anette SWE 32.63
    5 JENKINS Valerie USA 33.01
    6 ROSEN Susanna SWE 33.07
    7 HIGURASHI Masami JPN 33.45
    8 PONTI Daniela ITA 33.63
    9 FORALOSSO Laura ITA 33.65
    10 MAETOGE Kazue JPN 33.69

    Although I was FINA #1 in 2009 in the 50 LCM back for my Indy Nats race (see profile pic), this one seems more meaningful because of some of the struggles I've had this year. Plus, I am still kinda jazzed by the fact that I swam the same time as last year despite having to wear a kneeskin.

    Rankings were as follows:

    SCM 50 back, #1
    SCM 100 back, #2
    SCM 50 fly, #5
    SCM 100 fly, #10
    LCM 50 back, #3
    LCM 50 fly, #9

    I was actually pretty happy to make the LCM list at all because I took 4 weeks off last summer and was not in shape for LCM Zones. Not going to skip the 100 IM in SCM this year!

    Hopefully, this can be an end to what Kirk Nelson calls my "bad TT karma!"

    As for today, I did nuthin. Tomorrow, I am going for an easy swim. And I'm going to sleep in while Mr. Fort heads out early for round two of his adventure trail race series.

    Updated March 13th, 2011 at 11:03 AM by The Fortress

    Categories
    Masters Swim Meets / Events
  7. Sarasota Y Sharks Masters 5:30 AM workout: 3/14/11

    by , March 12th, 2011 at 03:26 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30. 2:15
    4 X 100 1:40. 1:30
    4 X 50 :50. :45
    Twice through. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    1 X 100 swim 2:00
    10 X 50 kick 1:00

    1 X 200 free 3:00
    1 X 100 IM 1:45
    3 X 50 stroke 1:15
    Three times.

    1 X 1000 swim or pull

    WARM DOWN: 4 X 50 easy 1:00

    5150Y
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM workout: 3/14/11

    by , March 12th, 2011 at 03:25 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30. 2:15
    4 X 100 1:40. 1:30
    4 X 50 :50. :45
    Twice through. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    1 X 100 swim 2:00
    10 X 50 kick 1:00

    1 X 200 free 3:00
    1 X 100 IM 1:45
    3 X 50 stroke 1:15
    Three times.

    1 X 1000 swim or pull

    WARM DOWN: 4 X 50 easy 1:00

    5150Y
    Categories
    Swim Workouts
  9. Hit 50 miles today

    by , March 12th, 2011 at 12:29 PM (Maple Syrup with a Side of Chlorine)
    I swam with the local Masters group this morning. Lots more swimmers in the pool as the triathletes are starting to get back into the water. Nice to see more than the usually handful hitting the water.

    I have been doing my best to taper for the big New England championship meet at Harvard next weekend, so I swam the posted workout instead of my own, adding a longer warm up and some extra pulling at the end. Here is what it looked like ...

    800 w/u (200 Free, Back, Fly/Breast drill)

    Main set:
    3x
    4 x 75 on 1:30 (sprint middle lap, target time for me was :45 seconds)
    1 x 300 on 4:30 (work long and strong strokes and bilateral breathing)

    2 x 150 pull (free then back)

    100 w/d
    (total: 3000 yards in just over an hour)

    This workout got me to the 50 mile mark through the USMS fitness log. I do not count any dry-land/running time with this log, just straight swimming. Trying to get into the water 2-3 days a week, usually for an hour at a time.

    Keep swimming long and strong, and looking forward to SCY championships in just one week!

    Categories
    Swim Workouts
  10. Saturday Am

    by , March 12th, 2011 at 10:34 AM (The Labours of SwimStud)
    Took Friday off to recover from feeling ill so I swam Sat instead.

    Warm up

    600 Fr
    4 x 50 FL 1:30
    10 x 50 Fast Kick 1:30 Odds FR, Evens BR
    1 x 100 EZ

    Main
    10 x 125 FR 2:00
    10 x 75 FR 1:10

    Kick
    500 Fin Kick FR/FL by 25

    Cool
    3 x 100 EZ
    Categories
    Uncategorized
  11. Saturday Morning 5K

    by , March 12th, 2011 at 09:37 AM (Pete's swim blog)
    LCM

    Pool was set up Long Course today... it's been a while. I'm not really partial to Long Course but it is nice to do something a little different every once in a while.

    400 Warm up

    300 Down Kick/Back Drill
    300 Pull

    200 Free
    4 x 100 Down Free back worst stroke
    200 Pull
    4 x 50 IM Order

    200 Free
    4 x 100 Down Free back best stroke
    200 Pull
    4 x 50 IM Order

    300 Kick
    6 x 50 Free - 1:00
    300 Pull
    6 x 50 Free - 1:00

    4 x 150 - 50 stroke/50 free/50 stroke

    200 cool down

    (5000m Total)

    It hurts now and I've got a ton of yardwork to do today... and a car that needs some repair. Should be fun!
    Categories
    Swim Workouts
  12. A day in the life

    by , March 11th, 2011 at 10:37 PM (Dan's hobby/obsession)
    It's been almost 2 years since I started swimming again. I retired from competitive swimming in 1987 and just didn't feel like swimming much until 2008. It took me until 2009 to actually get into the pool and another 4-5 months to start practicing with a masters team in my area.

    Naturally, I overdid it last season and ended up injuring myself at the last swim meet of the year and ended up dry-docked for most of the summer. I did some lake swims, but only with a wetsuit because it kept my arms in compression and didn't hurt.

    Now here I am about one month from the end of season number two. I'm still considerably slower than I was when I was 20, but I'm making gains. I think I have a shot at breaking 2:00 in the 200fr and possibly going sub :55 in the 100fr.

    Backstroke isn't coming along like I'd hoped, but that's mostly because I've been focusing on freestyle, so what should I expect?

    Enough of the backstory. Today is a taper day before a meet down in Seattle. I think I've got the splits worked out for a 2:01 200fr. Now I've just got to show up and get the job done.

    500 swim - every 4th length backstroke
    4x100 fr @ 1:25
    4x100 IM @ 1:40
    4x100 Ba @ 1:30
    4x100 fr @ 1:15
    200 cool down

    2,300 SCY
    35 min

    Updated March 12th, 2011 at 08:55 AM by larsoda

    Categories
    Swim Workouts
  13. Friday, March 11

    by , March 11th, 2011 at 06:08 PM (The FAF AFAP Digest)
    Swim @ Oak Marr:

    Warm up:

    600 various

    Main Set:

    I adapted Speedo's short rest stroke+kick set from today to make it a taper set. I didn't do these straight through though, too much chatting with Jazzy here and there. Used fins.

    4 x 50 fly drill @ 1:00
    4 x 50 kick @ 1:00 (25 belly shooter + 25 EZ)
    4 x 50 back drill @ 1:00
    4 x 50 kick @ 1:00 (25 back shooter + 25 EZ)
    4 x 50 breast drill @ 1:05
    skipped breast kick

    -- Joined Jazz at this juncture. He had been doing some sprint endurance work, and that was not on my taper agenda.

    1 x 50 (25 AFAP free + 25 EZ)
    4 x 50 kick w/Jazz (25 AFAP + 25 EZ)
    -- did 2 back shooters, went high 9s
    -- did 2 flutter kick w/boards, went 11s
    1 x 50 AFAP back shooter, went high 21-22
    -- thought I'd be slower b/c I flipped too far from the wall and didn't get a good push off
    4 x 50 free @ 1:00 as warm down


    50 EZ

    Total: 2150


    P90X Stretch DVD, 60 minutes

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

    Commentary:

    I was slightly sore in the scapular area from the torque drills yesterday. Shouldn't do new stuff on taper, I know. But my upper body seems to rest up pretty fast. The Resting of the Legs continues. I am taking tomorrow off and skipping Lil Fort's 7:00 am soccer game in far out VA.

    The former Cream Puff gave me a scull drill to try. I think I vaguely recall doing this at a Mason practice. Position your body as if you were sitting in a chair in the water, try to keep feet and heels out of the water. Scull backwards with arms and hands at side.

    Warning: Rant:

    I was in such a good mood today, and not ready to come home to more disappearing times. The FINA Top Ten rankings for 2010 were released today. I hope they are merely preliminary and can be corrected. Inexplicably, my 50 back (my best event) and 50 fly in SCM were completely left off the list. They would have been #1 and #5 respectively. Oddly, all my other events in SCM and LCM that should be on the list are there. I don't understand how some USMS TT times (and some from the same meet) can be there, and others not. I know other times from NE Champs are on the FINA list, including my own and Chris'. You'd think they'd submit all the data from our own TT database together? Or maybe this is a FINA error? I just find it somewhat shocking that FINA could produce such an error riddled list. But maybe I shouldn't be ... I have sent an email to Walt Reid about the matter. If anyone knows who else I should try to contact, please let me know. I always get a sinking feeling in my gut when my times go missing. This has happened on other occasions, and I'm starting to feel somewhat jinxed. I'm really hoping it can be fixed promptly; I've just never heard of a FINA list being "preliminary." However, since the USMS list is still preliminary, the FINA list must by default be preliminary?

    I've also found some other omissions including:

    Valerie Jenkins (45-49 50 back)
    Susan Williams (40-44 50 back, 50 fly)
    Fall W. (40-44 50 back, 50 free, 50 fly, 50 breast)
    Lisa Dahl (45-49 50 free & 50 fly)
    Karen Andrus-Hughes (50-54 50 back)
    Traci Granger (50-54 50 fly)
    Lisa Bennett (50-54 50 breast)
    Laura Val (55-59 50 free, 50 back, 50 fly)

    It appears that something went haywire with the 50s.


    Congrats to all those making this list! I saw many rankings for fellow bloggers Chris and Ande.

    In general, the LCM rankings seem faster than the SCM rankings in my events. But that could be due to the World Games being held in tech suits. Will do a comparison.

    Updated March 12th, 2011 at 11:13 AM by The Fortress

    Categories
    Swim Workouts , Yoga
  14. Double FAST FRI Mar 11th, 2011

    by , March 11th, 2011 at 05:38 PM (Ande's Swimming Blog)
    FAST FRI Mar 11th, 2011

    Subscribe to Ande's Swimming Blog

    Tyler Coached
    UT, SCY main pool, center course (blocks)
    12:30 to 1:45, dove in at 12:35, crazy austin traffic, SXSW, spring break and state basketball tournament at erwin center which is close to pool
    trained with Larry & Jim
    beside Mike Varrozza, Jim, Max, James Fike
    wore FS PRO legs


    WARM UP
    tyler said swim easy choice, stop at 12:45
    did easy 50's fr, went 500ish


    Main SET:

    30 x 50 on 1:30
    odds fast from a dive
    evens easy
    I moved over to lane 3 so I could dive in beside Mike, we did the fast ones fl, bk, fr
    went 24's & 5's on fl, 26's & 7's on bk, 23's & 4's fr


    10 x 25 on 1:00
    odds fast from a dive
    evens easy
    did them fr & SDK
    held 10's

    25 SDK
    tyler timed
    roll start
    went 10.2

    25 easy

    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
  15. Friday, 3/11/11

    by , March 11th, 2011 at 05:00 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    300 swim choice
    - 150 free/150 back
    200 kick
    - all flutter on back
    6 x 50 build
    - 1-3 back, 4-6 free

    Main Set
    4x
    9 x 25/30 every 3rd no breath
    - mixed this up with fly, back and free
    1 x 100/2:00 back
    - these were all around 1:30

    Scull w/fins (600)
    12 x 50/1:00, alt. scull/swim by 50
    Fast kick w/scull, all 3 scull positions

    - w/snorkel

    Cool Down
    200 back & free
    2900 yards
    Categories
    Uncategorized
  16. Starting interval training

    by , March 11th, 2011 at 12:30 PM (I swim, therefore I am)
    After about 15 years of on/off lap swimming, I now have an experienced training partner, a deep water 50 meter pool, and most of the time one person per lane.

    Since late December have been doing cruise free & IM workouts between 4k - 5K SCY Mon - Fri. Feeling somewhat more ambitious I tried some intervals this week. By Thursday, I was nearly wiped out, but managed a final set of Freestyle: 2(3X300)@4:00 desc 1-3; round one 3:50 to 3:42; round two 3:45 to 3:38.

    Today after 3.5K of SKP sets including 24x25@:30 drill/sprint 6 each/Im order, we did Freestyle: 3x100 pace @1:30 then 1000 for time. Did time of 12:31 where the final 700 yards were a total fail. As much as I wanted to stop, it was more important to at least finish and not get lapped.

    Definitely have a long ways to go.

    5/09/2012: after this post I continued to do some swimming, bus skipped 3-4 months during late Spring to mid Fall due to relocation to Fort Myers, FL.

    Updated May 15th, 2012 at 08:55 PM by fdtotten (follow up)

    Categories
    Swim Workouts
  17. It's Friday...aka IM Day!

    by , March 11th, 2011 at 11:38 AM (Year Three: The Road Back)
    So... I went into today knowing that it was an IM-focused workout. I also went into today knowing that I have not swam anything IM without fins in the last two weeks... owing to my muscle issues. So... that made for an interesting morning. Here's what we did (in theory):

    400 Warm-Up
    1 x 400 Reverse IM on 7:00
    4 sets:
    - 3 x 25 Fly on :40
    - 2 x 50 Back on 1:00
    - 1 x 75 Breast on 1:30
    8 x 50 Kick on back on 1:00
    5 x 200 on 3:30 (odd: IM, even: free)
    1 x 300 Cool-Down
    Total Yards: 3500

    Here's where my reality differed from the above practice (and my notes on how the rest went).

    1. The 400 Reverse IM was nasty... I did it all without fins, but ended up swimming each 100 of stroke as 25 stroke/25 free/25 stroke/25 free. I also went out (on the free) kind of slow to try to have something left for the fly's. Just happy to actually "make" it.

    2. Did all the 3x25 fly without fins. Made slight adjustments per coach's comments - especially about focusing on being smooth during breathing strokes - and got stronger as these 25s went on.

    3. 1 x 75 breast weren't happening. Breaststroke is by far my most challenging stroke (and one I only swim competitively for the 100IM). Also, too much breaststroke kick (which still leaves me going nowhere) hurts my knee. So, I swam these 75s as 25 free/25 breast/25 free.

    4. 8 x 50 Kick on back. I did these as dolphin kicks - really pushed them hard. Did the 50s on :40-:42 w/ fins and could really feel my stomach muscles aching by the end.

    5. 5 x 200 set. I was just dead by this point. I ended up swimming these as: 1x200 IM, 1x200 free, 1x200 pull, 1x200 kick, 1x200 fast IM w/ fins.

    I did a 200 cool-down and then took some block start practice. All in all, the starts went okay. I only leg flopped on one - and remembered to keep my head down. They felt pretty good.

    Two sets of parents are coming to town this weekend for my daughter's 14th birthday. E-gads! 14 already.... Ours will be a busy (if not completely insane) house - and slipping out for my Saturday morning swim will be crucial for my overall sanity...

    Enjoy your weekend and happy swimming!
    Categories
    Swim Workouts
  18. Getting older is fun!

    (at least when it happens to other people . . . )

    Today was my friend John’s 36th birthday, so four of us met up at Riverbank this morning during lap swim to do the following workout, which featured 36 100s of various speeds and strokes.

    1000 lcm warmup

    36 x 100
    1 x 100 FR @ 1:35, 1 x 100 FR @ 1:30, 1 x 100 FR @ 1:25
    2 x 100 FR @ 1:35, 2 x 100 FR @ 1:30, 2 x 100 FR @ 1:25
    3 x 100 FR @ 1:35, 3 x 100 FR @ 1:30, 3 x 100 FR @ 1:25
    [That was the official version of the first half of the set—one other swimmer and I adapted it by doing the odds as 50s and evens as 100s within each group of 1:30s and 1:25s. That made the set very pleasant for me, and kept everyone in the lane on the same interval, although starting from opposite ends occasionally.]
    3:00 or so rest
    1 x 100 FR, 1 x (50 FR / 50 ST), 1 x 100 ST
    2 x 100 FR, 2 x (50 FR / 50 ST), 2 x 100 ST
    3 x 100 FR, 3 x (50 FR / 50 ST), 3 x 100 ST
    [The adapted version that the pokier half of our lane did featured intervals about 10 sec. slower than our lanemates, with every 6th 100 dropped—ie, we swam 5 on a civilized interval, waited for the fast swimmers to lap us, then started over again. That made just 15 100s rather than 18, plus 14 out of 18 from the first half of the set. My swim buddy Hannah claimed that made us just 29 years old today—I like her reasoning! I was only 6˝ on John’s birthday set this time last year.]

    600 warmdown

    We had birthday hats, which stayed on fine as long as you placed them towards the back of your head, and didn’t breathe:






    (Actually, backstroke with the hats placed on the forehead probably worked best, although the hats eventually got soggy whatever you did.)

    It was a fun morning, topped off with a post-workout birthday brownie. Hurray for birthdays!
    Categories
    Uncategorized
  19. FAST FRI Mar 11th, 2011

    by , March 11th, 2011 at 10:50 AM (Ande's Swimming Blog)
    FAST FRI Mar 11th, 2011

    Subscribe to Ande's Swimming Blog

    Whitney went to TAGS so
    Chris Coached
    UT, SCY main pool, center course (blocks)
    5:30 to 7:00, dove in on time
    trained with Angie & Pat Evoe
    beside Tyler, Marcio, Nate, Ned, Kristyne, & Beth
    wore FS PRO legs


    WARM UP
    board said swim easy choice, stop at 5:50
    I did 50's fr on :50


    Main SET:

    30 x 50 on 1:30
    odds fast from a dive
    evens easy
    I moved over to lane 2 so I could dive in beside Tyler, did the fast ones freestyle
    4 - 6 SDKs off dive
    25 2 beat kick 25 6 beat kick
    held 23 - 25's


    20 x 25 on 1:00
    odds fast from a dive
    evens easy
    did them SDK
    held 10's

    chris timed my last fast one
    roll start
    went 10.2

    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
  20. Friday, March 11, 2011 5:00am & Seattle Meet Info

    by , March 11th, 2011 at 10:10 AM (Fast Food Makes for Fast Swimming!)
    This morning I just got in and swam about 2000 yards of nice n easy stuff. The last 500 of it I did 10 x 50 Free working on extending my SDK off the wall to the halfway point. I may implement this on my meet tomorrow in the 100 Free to become Phelps-ish (at least in spirit).

    I attached a copy of the heat sheet for tomorrow's meet at Seattle University. I'm swimming the 1000 Free, 100 Fly, 200 Free, 100 Free, and 200 IM. I have some good races in all of them, which is a very nice challenge.
    Attached Thumbnails Attached Files