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  1. DOUBLE Wed Mar 2nd, 2011

    by , March 2nd, 2011 at 03:13 PM (Ande's Swimming Blog)
    DOUBLE Wed Mar 2nd, 2011

    Whitney sent this email yesterday:

    "There is NO masters workout this Thursday night.
    There is a meet at UT Thu - Sat. Sorry!
    Saturday workout is at Dick Nichols 7 - 8:30 am
    During the week of Spring Break the Women's NCAA's championship meet is at UT. We will probably only be able to offer a workout that Monday morning (3/14).
    Starting at noon on the same Monday the pool is only open for the participants of the meet and the men's swim team. No age group teams etc allowed. Sorry for any incoveniences and this will be the last big disruption until late July. I will send out some workouts for that week in case you can get to a pool to do some workouts."


    ZONES are 30 days away
    entered nats, need to enter zones
    pondering events

    Bought tickets to the 2011 Womens NCAA's today
    Uncut psych sheet

    Subscribe to Ande's Swimming Blog

    Bess Coached
    UT, SCY Center course
    noon to 1:15 dove in around 12:10
    trained with Bob, Max and James Fike
    wore worn out FS PRO jammer,
    it's on it's last leg

    WARM UP
    assigned 400 fr 300 bk 200 br 100 fl
    did easy free

    Main SET:

    2 rounds of
    025 fl on 0:20
    050 bk on 0:40
    075 br on 1:00
    100 fr on 1:15
    100 fr on 1:15
    075 br on 1:00
    050 bk on 0:40
    025 fl on 0:20

    assigned: 6 x 200 on 2:50 desc 1 - 3
    went 2:06 on 3,
    skipped #5
    dove #6 from blocks went 1:56

    assigned: 2 rounds with fins of
    2 rounds of
    025 fl on 0:15
    050 bk on 0:35
    075 br on 0:55
    100 fr on 1:10
    100 fr on 1:10
    075 br on 0:55
    050 bk on 0:35
    025 fl on 0:15
    did: didn't wear fins
    swam the first up and down then

    decided to work on sprints in the last 15 minutes

    50 FR Easy speed
    2 beat kick
    went 26.0

    rest 5 minutes

    50 FR Easy speed
    25 2 beat kick, 25 6 beat kick
    went 24.5

    rest 5 minutes

    50 FR FAST
    6 beat kick
    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


    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. Holy Fly Day!

    by , March 2nd, 2011 at 12:14 PM (Year Three: The Road Back)
    Since my side/back is still really bothering me, I went to today's practice with a bit of trepidation. After taking yesterday completely off (my first day off in 27 days - Feb. Fitness Challenge and all), I knew I was feeling "just okay" and my side had twinged each time I rolled over during the night.

    I jumped in for my warm-up and was pleasantly surprised by how good the first 50 felt. I wasn't grabbing the water with any power, but I was swimming freestyle. YAY! And then... the hammer dropped and by the time I 150 yards into my warm-up, my sore side was as hard as a rock and I knew there would be no real freestyle (or backstroke) today. It's not my shoulder that's hurting, but my side/back - and the twisting motion required on free and back is killing me. So...here's what they - and I in ( ) - did today:

    400 Warm-Up (I did 250 w/ stretching too)
    8 x 100 Pull, 1>4, 5>8 (I kicked these)
    1 x 400 Drill/Swim (I drilled/swam fly w/ one length of breast/kicking to break up the fly)
    8 x 50 Kick, 1>4, 5>8 (did these on my back)
    4 x 200 Broken at the 50 (did these all fly - holy #($*%&#(*$%&)
    400 Cool-Down (did primarily as back dolphin kick)
    Total Yards 3200 (3050 for me)

    I should note that I wore my fins the entire practice - especially during the broken 200's. I have never EVER swam this much fly and at the end of the broken 200's (did I mention we were supposed to descend each of the 4), I was absolutely exhausted - but my form was still holding pretty well. My last broken 200 was 2:20 total time - which absolutely shocked me. My best 100 race-pace fly (obviously w/o fins) is a 1:19. Not the swimming day I expected, but better than I thought. Of course, I've been stretching at my desk all day to relieve the shoulder aches of so much fly... Still, I am really proud of what I did today. YAY!

    On another note, I entered my USMS database of times. I am one of the odd ducks that enters meets with ACTUAL best times. I figure that way I can look at my seed time and see if I did any better - so much easier to remember PB's when they are listed on the heat sheets. When I went into my swims, a new line appeared under "Swimming Achievements" that I have never EVER seen before - and had not imagined seeing for many moons to come - TOP TEN TIMES! Holy Cow! Of course, the two top ten's are both from relays, but still. Who knew.... (I guess the real question is who would have thought it? Guess having really fast teammates helps a lot, eh? So... to my fast teammates.... thanks!

    As for tomorrow, I will have my fins with me... but hopefully I will be able to ease back into freestyle for a little while longer. After all, the state meet is rapidly approaching....

    Updated March 3rd, 2011 at 04:58 PM by kgernert

    Categories
    Swim Workouts
  3. Wed Mar 2nd, 2011

    by , March 2nd, 2011 at 10:59 AM (Ande's Swimming Blog)
    Wed Mar 2nd, 2011

    ZONES are 30 days away
    entered nats, need to enter zones
    pondering events

    Bought tickets to the 2011 Womens NCAA's today
    Uncut psych sheet

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, SCY Center course
    5:30 to 7:00 dove in around 5:32ish
    trained with Muh Muh Mike Varozza,
    tyler the miler,
    todd the breastroke god (& pulling), &
    Marcio (need to give him a nick name)
    beside Nate & Ned
    wore worn out FS PRO jammer,
    it's on it's last leg

    WARM UP
    400 fr
    300 bk
    200 br
    100 fl

    Main SET:

    2 rounds of
    025 fl on 0:20
    050 bk on 0:40
    075 br on 1:00
    100 fr on 1:15
    100 fr on 1:15
    075 br on 1:00
    050 bk on 0:40
    025 fl on 0:20

    6 x 200 on 2:40 desc 1 - 3
    went 2:03 on 3, 1:58 on 6

    assigned: 2 rounds with fins of
    2 rounds of
    025 fl on 0:15
    050 bk on 0:35
    075 br on 0:55
    100 fr on 1:10
    100 fr on 1:10
    075 br on 0:55
    050 bk on 0:35
    025 fl on 0:15
    did: didn't wear fins
    mainly swam freestyle, tried to hang in there but skipped 2 50's

    assigned: 8 x 125 on 1:40
    odds 100 fr 25 fl,
    evens 100 Im 25 fr
    did: 8 x 100 k on 1:40
    odds easy
    evens: fast 2's flutter, 4's fl
    skipped #8

    rested 5 minutes & put on leg skin

    100 fl k fast from a dive
    went :59
    pretty sure I can go faster if I
    do less before
    rest more & stay streamlined longer


    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    2011 South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till


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

    Updated March 2nd, 2011 at 11:06 AM by ande

    Categories
    Swim Workouts
  4. Struggling with the LCM thing

    by , March 2nd, 2011 at 08:23 AM (Trying to Train Smarter, Not Just Harder)
    600 warm up (200 free, 50 back/50 breast repeat)
    400 pull no paddles
    5 x 100 kick on 2:00
    100 easy breast
    6 x 200 on 3:30
    6 x 100 on 1:40
    6 x 50 on 1:00

    Felt very slow today & my left elbow & forearm were kinda tender. Still not used to LCM.
    Still behind on my GTD, and it's gonna stay that way for a while, I guess.
    Categories
    Uncategorized
  5. Getting Back to it

    by , March 2nd, 2011 at 07:23 AM (Mixing it up this year)
    After working last night with system crashes I was tired but still dragged myself in to swim. Too painful in the long run not to.

    400 Free
    4x100@1:40 Free
    4x50@:50 Free
    500 Free kick w/fins as 25easy/25mod/25fast
    5x100@1:30 Back kick w/fins
    3x200@3:30 Back w/paddles & bouy
    400 Free w/snorkle as 100swim/50kick/100swim/50kick/100 swim
    500 Free easy every 3rd lap Back

    Total 3500 yards
    Categories
    Uncategorized
  6. Tuesday

    by , March 1st, 2011 at 11:37 PM (Swimming, Life, and Other Stuff!)
    In the middle of trying to stay awake during my 3 hour mindfulness/meditation class tonight I said to myself: "this class sucks and I really want to swim tonight!" Sooooo I quietly gathered my stuff and slithered as smoothly as possible around chairs, yoga mats, and assorted props and shot out the door. It was a long drive laden with traffic. I had to detour and backtrack twice due to roads closed from our recent torrential rains and melting of tons of snow. I finally made it, ten minutes late but happy to make the splash and be with my buds again!!! Here's tonight's workout sans half of the warm-up:

    **250 mixed warm-up swim
    **4 X 50 Stroke Drills (fly)
    4 X 50 Stroke Kick (fly)
    4 X 50 Swim Stroke (IMO) all 1:00
    **6 X 100 Free hard and hold pace 2:00
    **50 easy backstroke
    **6 X 100 IM @ 2:00
    **8 X 75 Free (at least 8 dolfins off start and 4 off others) @ 1:30
    **100 cd
    2,800 scy
    Categories
    Uncategorized
  7. Swim & Supplement News, March 1

    by , March 1st, 2011 at 05:28 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    800 various
    done slower than even creaky Geekity

    Main Sets:

    8 x 100 @ 1:45
    odds = backstroke kick
    evens = backstroke

    8 x 100 done as:
    25 fast
    25 EZ
    50 drill

    -- Did a variety of things on the fast ones.

    50 EZ

    8 x 50 breast
    odds = with dolphin kick
    evens = with flutter kick

    150 EZ

    Total: 3000


    Stretching/Yoga, 30 minutes

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

    Commentary:

    The worst month of the year is over!!! Bring on Spring.

    I was feeling pretty optimistic when I walked in today as I saw the noodlers filing out. But then I hopped in the water for my plain vanilla workout and it was much warmer than usual. Blech. Didn't feel so hot either, but I never seem to feel that great in the water after a rest day. This is a fairly new trend; I used to feel super after a day off. Just another fun aspect of being a geezer swimmer ...

    Got the results of more blood work today. I have reversed most of my vitamin deficiencies to acceptable levels, except I am still somewhat low in Vitamin D, iron, RBC magnesium. Got another injection of the latter. Unfortunately, my thyroid levels are still too low, which probably accounts in part for the fact that I can't drag myself out of bed in the morning. More T3 and T4 for me. All I have to say is that when this problem is fixed (and it's sure taking awhile) and my energy levels are restored, watch out!

    Supplements:

    Speaking of supplements, a friend forwarded me this very interesting link, which shows the evidence (strong, good, promising, conflicting, slight) for numerous supplements. When you put your mouse on the bubble, it tells you the supplement's purported benefit. And when you click on the bubble, it takes you to the underlying scientific study.

    http://www.informationisbeautiful.ne...l-supplements/

    Interestingly, Q's favorite new supplement -- garlic -- is listed for it's cancer/cardio benefits, not its immunity benefits. I had to google the "promising" supplement NAC, as I hadn't heard of it and this is what I found:

    "NAC (the stable form of the amino acid cysteine) is a powerhouse of a supplement with potent antioxidant activity. In addition to combating exercise-induced damage to muscle tissue, it helps detoxify the liver, build connective tissue, fight viral infections, and combat the effects of age."

    http://www.nutros.net/nsr-02025.html

    Anyone using this? Seems potentially perfect for overtraining masters.


    Other recent articles:

    http://www.naturalnews.com/031518_nu...eficiency.html (nutrient thieves, and explaining the importance of magnesium)

    http://www.selfhelpdaily.com/foods-that-prevent-cancer/ (cancer preventers)

    http://www.todaystmj4.com/features/y...114396359.html (superfoods)

    http://online.wsj.com/article/SB1000...DS=supplements (B12 deficiency)

    http://online.wsj.com/article/SB1000...DS=supplements (vitamin D for respiratory infections)


    Lochte Drills:

    In case you didn't see this link on Quick's blog, here is Ryan Lochte demonstrating some stroke drills.

    [nomedia="http://www.youtube.com/watch?v=jR4IgctibNg&feature=related"]YouTube - Ryan Lochte demonstrates stroke drills[/nomedia]

    I'm going to try the heads up single arm fly drill. I also do the backstroke spin drill quite frequently -- either during a meet warm up or as a short "burst." Seems to get the turnover firing.


    February Totals:

    swim 17x
    bike 5x
    yoga 5x
    drylands 8x
    ART 2x

    It's interesting that my FLOG created a fictional total time for my 17 swims. I never enter a time for my workouts.

    Updated March 1st, 2011 at 07:57 PM by The Fortress

    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout -03/02/11

    by , March 1st, 2011 at 03:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40
    1 X 200 3:20
    3 X 100 1:40
    1 X 300 4:30
    3 X 100 1:30
    1 X 400 negative split

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

    1 X 100 free 1:40
    1 X 75 25 fly/25 back/25 breast 1:20
    1 X 50 stroke(no free) 1:10
    Four times through

    2 X {3 X 200 free 2:40 2:30
    Round 1 intervals left, 2 right.
    Negative split and descend 1-3.
    Alternative intervals: 3:00 2:50

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  9. Tuesday, March 1, 2011

    by , March 1st, 2011 at 11:38 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (800)
    4 x 100/1:45 build
    - did 2 free, 2 back
    400 IM: 50 Kick/25 drill/25 swim

    Main Set (1500)
    2 x 50/1:00 Moderate Pace
    - 25 Free/25 Fly, ±40 on both
    1 x 200/4:00 100 smooth/50 drill/50 swim

    2 x 50/55 Moderate Pace
    -Back, under 43, 40
    1 x 200/4:00 100 smooth/50 drill/50 swim

    2 x 50/50
    - Free - 34, 35
    1 x 200/4:00 100 smooth/50 drill/50 swim

    2 x 50/55
    - Back, under 40 on both
    1 x 200/4:00 100 smooth/50 drill/50 swim

    2 x 50/1:00
    - 25 Free/25 Fly - ±40 on both
    1 x 200/4:00 100 smooth/50 drill/50 swim

    Kick (450)
    Repeat 3 Times:
    1 x 50 Build/1:10
    - 55-57
    1 x 50 Build with 10 sec Wall Kick/1:20
    - 56-58
    1 x 50 FAST/1:30
    - 53-54
    - All flutter w/board and snorkel

    Warm down
    2 x 100: 1 back and 1 free

    Total: 2950 yards
    Categories
    Uncategorized
  10. Tue Mar 1st, 2011, 49.3 100 FR

    by , March 1st, 2011 at 10:23 AM (Ande's Swimming Blog)
    Tue Mar 1st, 2011

    LIFTED weights before practice

    ZONES are 31 days away

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, SCY Diving well & Center course
    6:30 to 8:00 dove in around 6:33ish
    trained with Mike, Richie,
    beside Brad Bailey, Nate, Kelly, Max, Pat Evoe & todd
    wore FS PRO jammer

    WARM UP
    3 rounds of 200, 100

    Main SET:

    100 FR fast in heats from a dive off the side in the diving well
    went 51.9

    200 swim down

    moved to main pool center course

    50 DROP Down Kick setNO FINS
    started at 1:00
    drop 1 sec on each round
    did 10 br k
    switched to fly k on my side
    made it to 35 or 6

    100 easy

    100 fr FAST from the blocks
    changed into FS PRO legs
    went 49.3, out in 22.9

    whitney timed

    assigned 10 x 150
    did: 3 or 4 of them

    thought about doing something else fast but didn't

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    2011 South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till


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

    Updated March 1st, 2011 at 11:01 AM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  11. Tuesday, Mar. 1, 2011 5:00am

    by , March 1st, 2011 at 10:06 AM (Fast Food Makes for Fast Swimming!)
    This morning was definitely fun after last night's P90X routine. Chest & Back w/ Ab Ripper X, almost 75 minutes long. My shoulders are sore today, along with the triceps. I just swam nice and easy to stretch out.
    I think I'm doing Plyos tonight, and then the Stretching DVD Wed. night, that'll be it for the week so my muscles will be okay to compete on Saturday at the SCM Meet, in Coeur D'Alene, Idaho. 400 IM, 200 Free, 200 Back, 200 Fly, 400 Free. Fun fun.

    Warmup:
    300 Free
    200 Kick
    300 Pull
    200 IM Drill

    18 x 50 Free decsending intervals
    3 @ :60, 3 @ :55, 3 @ :50, 3 @ :45, 3 @ :40, 3 @ :35
    It was tough to get going quick near the end of the set, but I made it.

    6 x 50 (25 Fly/25 EZ Free) @ 1:00 push the fly as best as possible
    6 x 50 (25 Back/25 EZ Free ) @ 1:00 stretch out

    100 Kick
    -------------
    2600 Yards
  12. MATT Tuesday Workout

    by , March 1st, 2011 at 09:49 AM (Pete's swim blog)
    SCY

    100 Warm up

    1 x 400 - 6:00
    5 times through:
    * 50 Fly - :45
    * 50 Kick - :55
    * 50 Back - :50
    * 50 Kick - :55
    * 50 Br - :55

    50 Easy

    1 x 400 - 5:40
    1 x 400 - 5:20
    1 x 400 - 5:00

    50 Easy

    1 x 500 Timed (6:23)

    200 Cool down

    (3750 total)

    Got a traffic ticket this morning . Got pulled over at the pool so everyone saw I was in "trouble". Apparently my brake lights aren't working. So, as I walk in, eveyone looks at me like I'm a hardened criminal. They all expect something serious like speeding. It was kind of a let-down to say "my brake lights were out". Took the cop 20 minutes to write up the ticket. That cut the warm-up short but the 400 on 6:00 was a good substitute. I was a bit disappointed on the last 400 and the timed 500. Missed the 400 split by 10 seconds. I really wanted to make the 500 on 6:15. Still, its the best I've done with a drag suit.
    Categories
    Swim Workouts
  13. Distance work

    by , March 1st, 2011 at 07:30 AM (Mixing it up this year)
    As my kids would say BORING but I actually enjoy boring workouts and can challenge myself with them

    500 Free broken 1,2,3,4,1,2,3,1,2,1
    10x200@3:00 Free w/paddles & bouy went 2:52, 2:51, then held 2:44 for 6, 2:41, 2:40
    focused on stroke mechanics and getting a full follow thru on the left arm
    500 Free kick w/fins every 3rd 25 moderate
    500 Free w/snorkle as 200 swim/100 kick/100 swim/50 kick/50 swim maintaining a minimum 4 beat kick which is hard for a natural 2 beat kicker like me



    Total 3500 yards
    Categories
    Uncategorized
  14. Shaken, Stirred, and Sorry (March-April 2011)

    by , March 1st, 2011 at 12:00 AM (SWIMMER Editorials)
    As many of you are aware, in the January–February issue we published a letter written by member Glenn Welsford that spoke of his religious intolerance of the LGBT community. Mr. Welsford penned the letter in response to the article we published in the September-October issue of SWIMMER profiling Tyler Duckworth, a gay swimmer and reality TV star. In the same issue, we presented a book review of Jeff Commings’s autobiography, "Odd Man Out," which chronicles his life as a gay, black swimmer. I also wrote about diversity in my editorial for that issue.

    During our editorial review prior to publication, we felt that Mr. Welsford, while entitled to his beliefs, is clinging to an antiquated viewpoint in a society truly coming of age—one in which all its members are afforded equal respect—something that USMS, a subculture within this society, does very well.

    Our intent in printing the letter was not to give any individual a platform to “spew hatred,” but to allow a member’s opinion to be discussed and defused. Many of us don’t feel that Mr. Welsford’s viewpoint can survive in our rapidly integrating society. In reading his words, I felt they were intolerant, but I didn’t see them as a hateful personal attack.

    A dispassionate lens may not always be the best way to view things, especially when serving a large, diverse, passionate group of people. As the editor, it was my responsibility to be sensitive to how some readers may react. And in that, I failed; and offer my sincere apologies.

    Regardless of our intentions, the right thing to do was apologize to those who were hurt or angered by the publication of the letter. We did so in timely responses to all readers who wrote in, and by publishing a formal apology on the home page at usms.org.

    We received letters from readers, both gay and straight, who strongly disagreed with the printing of the letter—they did read hatred in Welsford’s words, not just intolerance. We also received letters from readers, both gay and straight, thanking us for printing the letter, for various reasons. They appreciated our willingness to print a controversial response to what some consider a difficult topic—one that we introduced with the original articles.

    This has been a learning experience for us here at SWIMMER. We remain committed to providing you with a quality publication that covers the wide range of interests of our members, including competition, open water, fitness, training and technique, health and nutrition, history, product reviews and profiles of our diverse members—the fascinating people who make up U.S. Masters Swimming.

    We are unable to print all the letters we received, and we didn’t want this incident to prevent us from publishing letters on other topics, so we have extended the Letters department for this issue (“Letters” starts on page 3 and is continued on page 44) and we have published an extended version online.

    Updated July 1st, 2014 at 10:53 AM by Editor

    Categories
    Staff Blogs
  15. 500s w/toys

    We don't use toys that often during team practice. I was surprised to see the workout tonight. The focus of the main set was to hold a fast pace with the use of various toys. I had fun with this and felt strong on the final set of sprints.

    I tried lifting some weights this morning. High reps. with some light weight just to ease into it. I haven't lifted in about a year. I got hooked on P90 but needed a change. So I took my favorite P90 workouts and have tried to add in some weights also. We will see how long this lasts or how long it takes for the wife to say that she never sees me anymore.

    200 SWIM
    200 IM DRILL
    200 DOLPHIN KICK ON BACK

    6 X 500 REST 60
    1. STROKE CHOICE
    2. SWIM (HOLD RACE PACE PLUS 5)
    3. PULL (HOLD RACE PACE)
    4. ASCEND BY 100 W/FINS & PADDLES
    5. DESCEND BY 100 W/FINS & PADDLES
    6. EZ (25 SWIM/ 25 KICK/ 50 BUOY)

    5 X 100 @ 3:00 ALL OUT SPRINT

    300 W/D

    4400
    Categories
    Uncategorized
  16. solo morning swim

    I did a solo lc workout this morning. It was a little breezy at the pool, but up in the sky the clouds were just racing by—very fun to watch. Here’s how the swim went:

    1100 lcm warmup (400s, 200k, 200p, 300 rev. IM)

    8 x 150 @ :20 rest, odds k/d/s rev. IM order, evens FR / ST / FR rev. IM order done as 50 build / 50 fast / 50 easy

    100 easy + retrieve board

    3 x 500 FR @ :45 rest: 1st one swim w/ snorkel w/ strong kick, 2nd one swim w/ strong kick, 3rd pull keeping fast turnover

    8 x 150 @ :30 rest
    150 FL kick
    100 BK kick / 50 BK swim
    50 BR kick / 100 BR swim
    150 FR swim
    150 FR kick
    100 BR kick / 50 BR swim
    50 BK kick / 100 BK swim
    150 FL/BK/BR swim

    300 warmdown + play
    Categories
    Uncategorized
  17. Double Mon Feb 28th, 2011

    by , February 28th, 2011 at 03:26 PM (Ande's Swimming Blog)
    DOUBLE Mon Feb 28th, 2011

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, SCY Diving Well noon to 1:15
    dove in at 12:05
    trained with Bob
    Beside James Fike, Stan, Mark Wood, Richie, & Pat Evoe
    wore worn out FS PRO jammer

    WARM UP
    assigned 2 x 500 did around 600

    Main SET:
    assigned 20 x 100 4 fr on 1:10, 1 easy kick
    Did:
    Round 1: 2 x 200 fr on 2:10, made it, 1 easy k on 3:00
    Round 2: 2 x 200 on 2:10, Made it, 1 easy k
    Round 3: 2 x 200 on 2:10, made it, 1 easy k
    Round 4: 400 strong went 4:10, 1 easy kick
    missed the first 1 100 and a 50 of the 2nd

    5 x 150 on 2:00

    3 x 150 k NO FINS on 3:00
    skipped 1 and rested 5 minutes

    150 k strong
    went 1:41

    50 easy


    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    2011 South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till


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

    Updated February 28th, 2011 at 04:32 PM by ande

    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout -03/01/11

    by , February 28th, 2011 at 03:20 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 100 1:40 1:30
    2 X 150 2:30 2:15
    2 X 200 3:20 3:00
    Twice through. Round 1 intervals left, 2 right.

    1 X 200 kick

    12 X 50 1:05
    #3-6-9-12 are fast

    1 X 100 easy 2:00
    1 X 50 @ 100% 2:00
    Four times through. Choice.

    Choice of final set:

    1 X 300 IM 5:20
    4 X 75 1:20
    75's: #1 50 free/25 fly #2 50 free/25 back #3 50 free/25 breast #4 75 free
    Three rounds.

    OR

    1 X 300 free 4:30 4:00
    6 X 50 free :45 :40
    Three rounds. Round 1 intervals left, 2&3 right.

    WARM DOWN: 4 X 50 easy 1:00

    5200Y
    Categories
    Swim Workouts
  19. Fort Stretching Tips

    by , February 28th, 2011 at 02:53 PM (The FAF AFAP Digest)
    FORT STRETCHES:

    As I get older, stretching and staying flexible have seemed to increase in importance. Stretching can speed recovery, help remove lactic acid build up and help the muscles generate force. I believe stretching also helps keep me more injury free and prevents tightness from negatively impacting performance. When I stretch on my own, I combine yoga poses and stretches that focus principally on stretching the back, chest, hips and legs. I rarely stretch the shoulders, so as to prevent further loosening of my loosey goosey shoulder tendons. I do these after exercising and hold the stretches for 30 seconds. I'm also a fan of the P90X stretching DVD. Here are my top 20 stretches:

    Half Moon Pose:

    http://www.thesecretsofyoga.com/Bikr...half-moon.html

    Standing Separate Leg Pose:

    http://www.thesecretsofyoga.com/Bikr...half-moon.html

    Standing Head to Knee Forward Bend:

    Stand and bend over grabbing heels underneath. Then touch forehead to shins keeping legs straight and knees locked.

    Standing Bow:

    http://www.bikramyogabozeman.org/Ima...Bow%20Pose.htm

    Wind Removing Pose:

    http://www.bikramyogabozeman.org/Ima...20removing.htm

    Camel:

    http://www.santosha.com/ushtra.html

    Fixed Firm Pose:

    http://ombyoga.com/2010/03/26/postur...xed-firm-pose/

    Spine Twisting:

    Sit on the ground with your legs crossed. Lift your right leg and cross it over the left, which should remain bent. Hug the right leg to your chest and twist the trunk of your body to look over your right shoulder. Change legs and repeat (i.e. looking over your left shoulder).

    http://www.bikramyogales.com/bikram-...pine-twisting/

    Cat Stretch:

    Begin on all fours, hands directly under your shoulders and knees directly under your hips.
    Inhale as you drop tummy towards the floor and look up over your head. Exhale as you bring your tummy back up, rounding your back as you tuck your chin in and tuck your tailbone in.

    [nomedia="http://www.youtube.com/watch?v=-67HQ5xetzk"]Cat Stretch - YouTube[/nomedia]


    Scapular Stretch:

    Sit on floor with knees bent and feet on the floor. Place arms under knees grabbing the opposite elbow. Pull back with your back. This is a good stretch for the mid back.

    Knee Drops or Hip/trunk Twists:

    Bring the knees up and bend them to 90 degrees, shins parallel to the floor and arms out to the sides. Contract the abs and rotate the torso to lower the legs to the right, bringing them down to the floor. Bring the knees back to center and lower to the left side.

    Spinal Twist:

    While lying face up on the mat, grab the right leg (straight) with the left hand. Slowly twist the leg to the left straight to the floor while keeping both shoulders on the ground. Great stretch for the glutes and back.

    Hamstring Stretch:

    Lie on your back and place a piece of exercise tubing (or just use your hands) around the bottom of one of your feet. Pull the tubing and raise your leg at the same time until a comfortable stretch is felt. You can also pull the leg to the floor (left leg to the left side and right leg to the right side) to open up the hips.

    Piriformis Stretch:

    Lying on your back, cross your legs just as you might while sitting in a chair. Grasping the "under" leg with both hands, pull the knee toward your chest until you feel the stretch in your buttocks and hips.

    External Hip Rotation Stretch:

    Sit down with knees bent. Rest one ankle on the opposite thigh. Lean forward pushing with hands.

    Adductor Stretch:

    Sit up on the floor with legs spread. Reach forward with hands, trying to put chest on the floor. You can also bend to the right and to the left in this position to stretch the oblique muscles.

    Kenpo Quad Stretch:

    Lay on your stomach. Grab your left heel with your left hand and stretch. Do the other side. You can also do this laying on your side. To make it harder and also stretch the glutes a la P90X, tuck one knee under and then reach back for the heel. Try to place your hands on the floor in front of you.

    Gastroc (back of the calf) Stretch:

    Lean against a wall or other stationary object, both palms against the object. The leg you want to stretch is back, several feet from the wall, your heel firmly positioned on the floor. Your other leg is flexed about halfway between your back leg and the wall. Start with your back straight and gradually lunge forward until you feel the stretch in your calf. Keep your back foot straight and angled 90 degrees from the wall.

    Groin Stretch:

    Seated, put the soles of your feet together. With your elbows on the inside of your knees, gradually lean forward with a straight back and gently press your knees toward the ground.

    Forearm Stretch:

    Get on all fours. Place hands on floor with fingers pointing back to your knees. Gently pull back, stretching forearms.


    Links/Pictures:

    http://www.sportsinjuryclinic.net/cy...lstretches.php

    http://www.dcdoctor.com/pages/rightp...cise_back.html

    http://www.google.com/images?q=stret...w=1642&bih=894

    Updated January 7th, 2012 at 12:29 PM by The Fortress

    Categories
    Uncategorized
  20. Mon Feb 28th, 2011

    by , February 28th, 2011 at 12:44 PM (Ande's Swimming Blog)
    Mon Feb 28th, 2011

    Did not swim Th or Fri
    Swam Sat & Sun
    Lifted Fri

    got a nice note from a dad in Mexico who stumbled upon and likes my [ame="http://www.usms.org/forums/showpost.php?p=231448&postcount=1544"]Swim Faster Faster Tips[/ame]


    Congrats to UT Men & Women for winning the 2011 Big 12 Men's & Womens Swimming and Diving Championships Titles. UT Women & Aggie Women were very close
    RESULTS

    info arrived for the
    2011 South Central Zone SCY Championships
    Fri April 1 - 3, 2011 at the
    Josh Davis Natatorium in
    San Antonio, TX

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, SCY Center course
    5:15 to 6:30 dove in around 5:50ish
    trained with Mike, marcio, todd, & Ned
    Beside Max, Kelly,
    wore FS PRO jammer

    WARM UP
    missed

    Main SET:
    20 x 100
    4 fr on 1:10 except round 4 was on 1:05
    1 easy kick
    missed the first 1 100 and a 50 of the 2nd

    5 x 150 on 1:45

    5 x 150 fl k NO FINS on 2:00
    made it

    150 br kick

    100 easy

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    2011 South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till


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

    Updated February 28th, 2011 at 12:49 PM by ande

    Categories
    Swim Workouts