View RSS Feed

All Blog Entries

  1. Resting Hard, Sat., July 23

    by , July 24th, 2011 at 10:52 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ OakMarr

    600 various

    10 x 50 various (scull, kick, drill, etc.)

    4 x (burst 25 dolphin kick + 25 EZ)

    chat chat

    4 x (burst 25 (breast pull/doggy paddle) + 35 EZ

    chat chat

    100 EZ

    3 x (25 fast + 75 EZ)

    100 EZ

    Total: 2000

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

    Commentary:

    Took Friday off with Lil Fort still somewhat under the weather and swim team festivities.

    Shared a lane with Wally Dicks today, who happened to arrive at the same time. We chatted about tapering and nationals. He's already down to 1700 and mostly floating around, not even doing any speed work. I rested pretty hard for the Albatross meet last March, and he reminded me I should do the same now. Makes sense really -- I've done speed work consistently since March. I need to rest not sprint more now. So it's rest hard and sleep hard until Nationals. I hope.

    My plan didn't start off ideally. The fam had to rise at 6:15 am for a summer league meet in Mt. Vernon yesterday am. (Everyone in our division this year seem to be 45+ minutes away.) The meet started a bit early because of the heat wave. Our team barely eeked out a victory -- 204-198 -- so every race counted. Lil Fort even got a PR in fly despite not feeling well this week. But being outside for all those hours took a toll, as expected. Despite trying to hydrate, I was cramping some in the pool later.

    We spent the evening out in Crystal City for a Twilighter 5K Mr. Fort & his training partner were running for some speed work. Night races are appealing with the sun down and the city lights on. Mr. Fort won an age group award, and seemed pretty pleased with the effort. He's been training very solidly and injury free for his marathon in September. He has a 10K next weekend and a duathlon when I'm in Auburn.

    After the race, we all went for burgers in Alexandria. Spent some time talking about the Tour and Lance. I hadn't realized he entered the Chicago Marathon and is apparently hoping to go around 2:30. According to the Versus guys, he has lost 20 pounds since his last marathon and hasn't been on the bike in 6 months. If he can really run 2:30, he might have a shot at Kona. That must piss off the pro tris!
    Categories
    Swim Workouts
  2. friday and Saturday Swims

    by , July 24th, 2011 at 12:40 AM (Swimming, Life, and Other Stuff!)
    Friday Solo @ Carmel Aquatic Center in scy:
    **500 Freestyle swim
    **10 X 50 Free Drill/Swim (1-arm / fist / finger drag / catch-up)
    **Broken 1650 (11-10-9-8-7-6-5-4-3-2-1) rest :20 through 7 and :10 for the rest.
    **10 X 50 Kick @ 1:00
    **100 IM easy and out.
    Carmel is getting drained and cleaned so this was my last swim there till August 8th. I hate losing a pool!
    [B][U]Saturday [U][B]w/buddies at the Monon Center:
    **200 Swim / 200 Kick / 200 Pull / 200 Swim
    **300 Swim / 300 Kick / 300 Pull
    **4 X 200 Pull @ 3;30
    **3 X 150 Free Pull @ 2:15
    **2 X 100 free @ 1:40
    **1 X 50 Pull
    **10 X 50 Kick @ 1:00 mixed
    **8 X 25 iMO @ :40
    ** 4 X 100 IM

    4,300 scy

    I just returned home from the new Tom Hanks movie; It was a "slice of life" tale of an 'out of work" man who ends up with more than just a new job and education!
    Categories
    Uncategorized
  3. Busy Day - taper is on!

    by , July 23rd, 2011 at 10:41 PM (Pete's swim blog)
    Physically, I'm at my end. Cycling and swimming have piled up and I'm just tired. I did ok until the pulls and I just couldn't turn the paddles over fast enough to keep up.

    I wasn't planning on riding any today but I talked to Roger about setting up a ride after Nationals that was roughly the difficulty of the triathlon we were doing. He suggested we do it today. How could I say no? So, after I got my youngest son back from soccer practice, Roger, his daughter, a friend and I headed out in the midday sun. Nice hot and humid Alabama day. We all felt pretty good but it was hot. Once done, they ran a couple miles and I went to pick up my son so I could run his soccer practice. In all, I'd say it was a great "last hard day". The rest is here and I've done all the beating on myself I can. Going to bed and waking up in a taper phase!

    LCM

    5 x 200 Odds Free, Evens Drill
    200 Easy

    5 x 100 Odds Free, Evens Drill

    3 Times through
    * 200 Kick
    * 4 x 50 Stroke
    * 100 Kick Hard

    3 Times through
    * 200 Pull
    * 200 IM
    * 4 x 50 Free

    200 IM Cool down

    (5200m Total)
    Categories
    Uncategorized
  4. Got a new Toy!

    by , July 23rd, 2011 at 10:25 PM (Trying to Train Smarter, Not Just Harder)
    Got my Finis Tempo Trainer on Thursday evening, and have been trying it out for the past couple of days. Didn't use it much on Friday - workout was a lot of IM.
    Today I swam solo, and did 2 x 500's and 2 sets of 5 x 100's trying to find the right pace to use the Tempo Trainer & still keep the pace I want. It is difficult. The video says on their swimmers they use one sec, but I was having to go down to .86 or something, just to make a 1:28 on the 100 free. That won't do. Surely there must be something I'm doing wrong - the whole idea is to maximize my DPS, and I feel like I am pulling hard & all the way through, yet one sec per stroke is too slow for me! I can go a little bit slower when I use paddles, but not much. Anyways, it's trial and error here, and having fun with the new toy. Didn't get in too much today:
    600 back/free
    500
    5 x 100 on 1:40
    500
    5 x 100 on 1:40
    500 kick w/big fins (my zoomers tore & I had to toss them on Friday)
    200 easy

    Total: 3300LCM

    Updated July 24th, 2011 at 09:22 AM by Celestial

    Categories
    Uncategorized
  5. Day 2 sat Jul 23rd, 2011

    by , July 23rd, 2011 at 06:48 PM (Ande's Swimming Blog)
    2011 LCM South Central Zones
    Day 2 sat Jul 23rd, 2011


    Didn't sleep well last night

    400 FR
    2009 best time 4:34.77 in B70
    Went 4:32.36 Got 2nd Ross went 4:30.9

    1:04.02 30.51 33.51 1:04.02
    2:13.89 34.70 35.17 1:09.87 2:13.89
    3:24.90 35.34 35.67 1:11.01
    4:32.36 33.78 33.68 1:07.36 2:18.47

    2:18.47 - 2:13.89 = 4.58


    50 FL
    Went 27.35 today
    2010: 27.48
    Tried to turn over fast
    Good start & SDKs
    2nd 25 felt sloppy & choppy
    Had a good touch

    Had about 5 min rest then was back up on the blocks for the

    100 BR
    Went 1:17.58
    36.26 41.32
    Felt tired from lack of rest between events

    200 FL skipped it to rest up for the

    200 IM
    Went 2:20.63
    2010: 2:18.48, but was fresh, & today was after a 400 fr, 50 fl & 100 br
    followed my usual race strategy
    30.14
    37.98 1:08.12
    40.49
    32.02 1:12.51

    4 x 50 mixed medley relay
    Bk me 29.36
    Br David 32.7
    Fl Mary 33.7
    Fr kendal 30.0
    2:05.88

    Had a big late lunch at chuys
    Throat feels a bit sore

    Tomorrows line up is

    Sun Jul 24th

    100 FL,

    50 BR,

    200 BR,

    50 FR,

    No relay

    800 FR might scratch

    South Central Zone Mens LCM Records

    Updated July 25th, 2011 at 04:56 PM by ande

    Categories
    Uncategorized
  6. Tapering is fun!

    It was another balmy morning here in the city. I swam the early lcm workout at AG, and the air was heavy and hot even before sunrise as I headed over. The tri group wasn’t there, so we had all 8 lanes to ourselves for the first hour—that almost never happens. Since I’m usually the first to scoot over into an empty lane, and since I was doing my own taper thingy, I ended up with my very own princess lane for the majority of my workout—very sweet!

    Here’s what I did:

    1000 lcm warmup (400s, 200k, 200p, 200 d/s by 50)

    4 x 50 FR @ 1:00 desc 1-4 [49, 42, 38, 36]
    200 easy FR
    4 x 50 BK @ 1:05 desc. 1-4 [53, 50. 45, 41. On the last one I thought I hit my finish pretty well, but Craig said I could have taken an additional stroke and hit it perfectly, so I spent some time working on my backstroke finish—good opportunity for that with the lcm flags set up this morning, and not having to worry about running into anyone at the wall. I did 4-5 finishes, and got braver about stroking rather than gliding into the wall and not flinching on that last stroke. I found that I actually have a good sense of where the wall will be, I’m just kind of cowardly about running into it. )
    200 easy FR w/ BK finishes

    400 “virtual” IM [I did select portions (mostly transitions and turns) of a 400 IM the correct stroke at race speed, the rest easy FR or BK while rehearsing technique keys and self-talk that I plan to use during the race. I guess this is a sort of active visualization.]

    200 easy

    2 BR dives from block, fast breakout, rest of 100 easy
    2 BK starts from wall + breakout [I was pleased to find that I could do decent BK starts without the block—these might suffice since I’m only doing a 200 BK at nats.]

    At 7am the kids team came in, so we had to consolidate into our usual 5 lanes. By this time more masters had rolled into workout, so I ended up in a lane of 6—still not bad.

    16 x 50, 4 of each stroke descending, @ 1:05
    [I did 3 x 50 drill + 1 x (25 sprint, 25 easy) on FL and BR, 2 x 50 easy + 2 x (25 sprint, 25 easy) on BK and FR.]

    500 warmdown + got out early

    I felt good in the water today—it felt fun to do a bit of all-out short sprinting in the nice deep pool! I also got some taper guidance from Craig—I wasn’t sure if I should be looking to cut down yardage to the same levels I had in other seasons, or proportionally more based on my increased weekly volume this year. He said cutting to about 40% of one’s pre-taper weekly average was a good general guideline. I did more than that this week, but will aim to go about 10-12K next week. I’m also making progress on getting through my meet prep list—I think I’ll be able to fit everything in by the time I leave for nationals Monday week.
    Categories
    Uncategorized
  7. Fri Jul 22nd, 2011 Day 1 LCM South Central Zones

    by , July 23rd, 2011 at 12:13 AM (Ande's Swimming Blog)
    2011 LCM South Central Zones
    Day 1 Fri Jul 22nd,



    Enjoyed idol tour last night in
    Houston
    Spent night at omni hotel near the galleria
    It's really nice, used to be a 4 seasons

    Did an easy wake up swim
    Around 9:00
    Went 400 ish easy
    Pool was warm, seemed like it was 25 yards

    Got a wild hair last night or lack there of and
    Shaved my head for the first time since I was a freshman at UT


    Had a leisurely morning at Omni then went shopping with Beth


    Meet Warm up started at 3:00 pm
    I left the Galleria around 2:10 &
    was in really bad traffic, worried I might be late
    But it let up & I arrived at the cisd natatorium

    Warmed up with
    8 x 50 fr
    8 x 50 drill, 2 each stroke


    [b]400 IM Went 5:01.70

    Splits:
    1:07.19 30.57 36.62
    1:21.26 40.87 40.40
    1:23.88 40.57 43.31
    1:09.36 36.20 33.16

    That's my best 4 IM LCM as a master
    2010 5:10 in a jammer
    2009 5:02 in a full body B70
    Really happy with my race
    Should have been a bit more aggressive on back & six beat kicked the whole 100 fr

    Ross Davis, 45 went 5:12.08

    Tyler Blessing, 39 went for 1 FL split
    1:01.45 28.15 33.30
    Then finished his race in
    5:18.29

    Larry Wood, 57
    5:52.70

    David Guthrie, 50
    5:48.94

    2011 South Central Zone LCM Championships
    Fri Jul 22 - Sun 24, 2011

    Shenandoah, TX (Near the Woodlands just north of Houston) very Nice Pool

    PSYCH SHEET

    Meet Information


    Tomorrow I'm entered

    Sat Jul 23rd
    400 FR, best time is 4:34.7
    50 FL, went 27.48 last yr
    100 BR ??? Haven't swum in yrs, never as a master
    200 FL never swum as a master, Pretty sure I'm going to skip the 200 fl to rest up for 200 IM

    200 IM Went 2:18.48 last year,
    Plan my usual race strategy

    Hope to do a mixed relay with
    David, Mary, & kendal

    Sun Jul 24th
    100 FL, 50 BR, 200 BR, 50 FR, 800 FR

    had an easier lineup then
    decided to take a crack at the 400 fr, 800 fr, & 200 fl South Central Zone Mens LCM Records

    Updated July 27th, 2011 at 02:38 PM by ande

    Categories
    Uncategorized
  8. Friday, July 22, 2011 5:45pm

    by , July 22nd, 2011 at 10:46 PM (Fast Food Makes for Fast Swimming!)
    Solo again, at the Y, 2 other lap swimmers in the pool.

    300 Swim (100 Free, 50 Back)
    200 Kick w/ board
    200 Free Pull
    100 Back Pull
    100 Breast Pull w/ flipturns
    100 Free Pull

    10 x 50 Free @ :40 (held :35s)

    10 x 75 (50 Free, 25 Fly) @ 1:10, held between :55 & 1:00 nothing too hard

    100 EZ

    25 Sprint Free - raced against one of the other lap swimmers who I know from work. He gets in a swims all 25s, with about 2-3 minutes of rest between each (which he needs). He's a full length fin wearer, thrashing through the water as hard as possible. He does each 25 in about :15 seconds.
    He was wanting to race me so I said OK, knowing that I had a pretty good chance of winning. I was probably about 2/3 bodylength ahead of him.

    25 EZ and out
    ------------------
    2400 Yards

    I'm so out of swimming shape, but at least I'm getting something in to maintain a little bit of my conditioning for the fall. At least I'm averaging 63 or so hours a week! Money Money!!
  9. A solid workout day!

    by , July 22nd, 2011 at 06:18 PM (Chowmi's Blog)
    I felt great today! Not particularly strong, but overall quite solid.

    SCM, Baylor Fitness Center
    Jim Montgomery on deck

    400 warm up

    3 times thru
    200 swim 100 kick on 5 min.
    2:38 2:32 2:31 on the 200's
    I did this set strong as my aerobic set. Plus always testing to make sure the old girl still has some conditioning.

    Pull set: but not for me!
    400
    300
    200
    100


    Instead ==>
    4 x 50 pull with strap; about 38-40
    3 x 50 strong fly 38 36 36 not very fast
    2 x 50 easy
    100 fast 1:07 great for me!

    easy 50

    2 x thru:
    200 moderate (I did 100 easy swim/flop)
    2 x 50 kick
    100 fast 1:09 (oops! caught Bill G in front of me); 1:07 high per Jim

    50 easy

    The End

    ++++++++++++++++++++
    Really reinforces the day off concept. I didn't feel that strong, but was ready to swim assertively and very strong 100's. Plus I really wanted to take a shower, so off to the club!

    +++++++++++++++++++
    One week until Sectionals. I hear they did a roll call on the USA team for Sectional participants but I wasn't there. I think I get a team t-shirt!

    +++++++++++++++++++
    In other promising news, there is an A/BB Championship meet at a good pool in 3 weeks. Rumor is that they expect it to be a big meet, so included language in the meet information that they could basically run prelims in any way - and I hear they might do 2 pools in SCY!!!! I may have to enter more events, in case it really is indeed SCY!

    More on this exciting news later!
    Categories
    Uncategorized
  10. SArasota Y Sharks Masters 5:30 AM Workout -07/25/11

    by , July 22nd, 2011 at 02:46 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest Workout
    LCM
    WARM UP:
    3 X 200 3:45
    2 X 150 2:45

    1 X 150 swim 2:45
    1 X 100 kick 2:30
    Four times, with fins

    6 X 50 1:30
    Descend 1-3/4-6
    Choice

    6 X 50
    odd: blocks-sprint 20M/ easy in
    even: build to race finish
    1 X 100 easy swim

    RACE PACE SWIM

    1 X 100 blocks

    WARM DOWN: 4 X 50 easy 1:00

    2900M
    Categories
    Swim Workouts
  11. Friday, 7/22/11

    by , July 22nd, 2011 at 01:35 PM (A comfort swimmer's guide to easy swimming)
    SCM


    Warm – up (950)
    300 swim
    - back & free
    4 x 75/1:30 build
    - did 75's free ±1:05 on them
    3 x 50/55 ds 3
    - did back, changed interval to 1:00
    8 x 25/30 IM Order

    Main Set (1200)
    6 x 200/4:00 - did free on 1-3, back on 4-6
    2x through, broken as:

    200 free = 3:03, back = 3:30
    100-r10-50-r5-50 free = 3:05 (2:50), back = 3:40 (3:25)
    50-r5-50-r5-50-r5-50 free = 3:07 (2:52), back = 3:38 (3:23)

    Kick (600)
    12 x 50 Kick/10sr Fins
    - all on back, alternated 2 dolphin 2 flutter. ave just under 50 on these

    Warm down 100 easy free

    Total: 2850 meters
    Categories
    Uncategorized
  12. IMs today

    This morning I swam the early workout at Asphalt Green. I adapted sets as needed for my taper—I was able to get in some nice IM-focused work. Here’s what I did:

    600 lcm warmup (400s, 200k)

    3 x 200 FR 150 dr/50s [I did the 3rd IM]

    8 x 75 FR @ 1:20 [I the first 6 of these as IM combos, switching strokes at the walls with full-speed turns, last 2 easy FR]

    100 (50 FR/50 FL)
    200 (150 FR/50 BK)
    300 (250 FR/50 BR)
    400 IM easy-moderate
    200 easy
    195 IM fast
    200 easy

    1 x 50 BR drill (fast feet-fast hands)
    2 x 50 (25 sprint BR/25 easy FR)

    350 warmdown
    Categories
    Uncategorized
  13. Friday workout

    by , July 22nd, 2011 at 12:04 PM (Pete's swim blog)
    We decided to do one last hard workout tomorrow. I'll head out for one more bike ride this afternoon and hope that between that and running a soccer practice Saturday, I can get back down to 180. The tough part about having a newborn is that people bring over lots of good food. Can't help myself sometimes. The combination of cutting back on the swimming and the Oreo Cream pie someone brought us last week really put me over the edge. It was worth it though .

    LCM

    300 Free
    100 Drill
    200 Free
    100 Drill
    100 Free
    100 Easy

    3 x 50 Kick
    100 Free
    3 x 100 Kick
    200 Free
    3 x 150 (50K/100 Choice)
    300 Free

    4 x 50 Free - Fast
    4 Times through
    * 100 Pull Easy
    * 50 Pull Fast, Breathe every 5 strokes

    3 Times through
    * 50 Stroke Build
    * 100 Free
    * 50 Stroke Sprint

    200 Cool down

    (4000m Total)
    Categories
    Uncategorized
  14. IM Day

    by , July 22nd, 2011 at 11:19 AM (Year Three: The Road Back)
    Well, first of all, kudos to me for going to the pool today at all. Yesterday, I pulled one of my thigh muscles during a sprint set, but it felt pretty good throughout the rest of the day.... until I got to softball. Yes, softball. Thankfully, we were scheduled for a doubleheader and the team for the first game didn't bother to show up - the entire team! Would have been nice to know that ahead of time, so we could have stayed in air conditioning longer. Nothing makes me want to play softball like waiting for over an hour in 100+ degree heat.

    But, the second game finally got underway and I played 3rd base. My legs felt fine - until I had to move really fast to snag a ball hit down the line. Then, I knew I was in trouble. Hitting went fine... it was the running to first base that was an issue. So... my husband advised taking today off from the pool. Did I listen? Nope.

    Today, we did an IM set - albeit I did it with my fins on to help my sinking legs float. Here's what we did:

    200 Warm-Up
    6 x 50 Kick on 1:05
    1 x 100 IM Drill on 2:30
    1 x 200 IM Drill/Swim by 25 on 4:30
    1 x 300 IM Drill 25/Swim 50 on 6:30
    1 x 400 IM Drill 25/Swim 75 on 9:00
    1 x 300 IM Drill 50/Swim 25 on 6:30
    1 x 200 IM Drill 25/Swim 25 on 4:30
    1 x 100 IM Drill on 2:30
    4 x 100 Pull on 1:45
    400 Cool-Down
    Total Meters - 2900

    The real workout started with a 400 warm-up and 10x50 kick, but I was talking with the coach about articles I am writing for the team's website regarding drills. Thus, with her inputs and edits, and my questions, I did the first 4 "kicks" as warm-up.

    I must say, this workout kicked my butt. It was really tough. I find that usually the workouts that look pretty good on paper are the toughest ones for me. Huh, who knew?

    Oh well, back to work. Still swimming an open water early morning swim tomorrow and then a team pool practice. My folks arrive tonight and stay through most of next week, and my girls come back from their father's house on Sunday. Whew! Busy times ahead. I just keep looking at my calendar and see my vacation creeping ever closer.

    Enjoy your swims this weekend!
    Categories
    Swim Workouts
  15. Another good sprint attempt

    by , July 22nd, 2011 at 08:31 AM (Mixing it up this year)
    I have no clue if these sprints are fast or not but they feel much better than before and my starts are improving.

    400,300,200,100@8,6,4,2 Free
    10x50@1:15 Free kick w/fins & snorkle odds rotational kick evens streamline kick
    10x50@1:15 Fly kick w/fins & snorkle streamline
    8x50 from dive sprint 25 easy 25 free alternate fly/free for the sprint
    2x100 from dive breakouts only rest easy

    Totaal 2500 meters
    Categories
    Uncategorized
  16. A little bit of sprinting

    by , July 21st, 2011 at 07:30 PM (A comfort swimmer's guide to easy swimming)
    Thursday, 7/20/11

    SCM

    Warm up
    600 (200 swim/100 drill)
    - did 1st 300 free, 2nd 300 back
    200 flutter kick with board and snorkel

    Set #1
    10 x 50
    2/1:00 build 1/55 strong
    2/1:00 build 1/50 stronger
    2/1:00 build 1/45 strongest
    50 easy
    - around 43-44 on the builds, the others went 41-40-37

    Set #2:
    6 x 25 swim/45 @ 90% effort
    6 x 25 kick/45 15m @ 95% - 10m @ 60%
    - for both did 1-2 fly, 3-4 back, 5-6 free.
    200 easy

    Set #3
    8 x 50/1:05 (88% effort)
    - did back, was going ±45

    Set #4
    Was supposed to do 600 kick
    calves cramped before I had done 100 so stopped at 100 and did warm down

    Warm down
    100 easy

    Total: 2400 meters
    Categories
    Uncategorized
  17. Thursday, July 21

    by , July 21st, 2011 at 06:14 PM (The FAF AFAP Digest)
    @ Gym:

    15 minutes RC exercises

    30-35 minutes broomstick, foam roller & yoga


    @ Pool Swim/SCY/Solo:

    -- Swiped and modified Chris' active recovery workout from yesterday.

    Warm up:

    600 various

    8 x 50
    odds = dolphin kick w/board
    evens = single arm fly

    Main Sets:

    4 x 150 @ 2:45
    50 single arm free +
    50 single arm back +
    50 SSR rotation drill

    4 x 75 w/paddles @ 1:30
    25 scull + 25 kick (paddles as kick board) + 25 free

    10 x 50 @ 1:15
    odds = 25 shooter on back + 25 cruise
    evens = no breather free, open turn (not easy!)

    50 EZ

    Total: 2450

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

    Commentary:

    Just did an easy active recovery workout. Where's the yawn emoticon? I was planning on a sprint workout tomorrow, but I'm not sure I can squeeze it in ... The swim team is having practice and then going straight to Harry Potter. (Assuming Lil Fort is well enough to attend.) I'd have to swim in the very late afternoon or evening. Of course that may be preferable to braving a public pool on a summer weekend.

    We're having a bit of heat wave here -- scorching hot. This does not dissuade me, however, from driving around with the top down (and AC blasting)!

    Updated July 21st, 2011 at 08:54 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  18. Sarasota Y Sharks Masters 5:30 AM Workout -07/22/11

    by , July 21st, 2011 at 03:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest Workout
    LCM
    WARM UP:
    2 X 200 3:45
    2 X 150 2:45
    2 X 100 2:00
    3 X 100 kick 2:30
    1 X 100 swim -

    1 X 400
    Alternate 50 stroke/50 free
    Fins optional

    4 X 50 choice 1:20
    Descend 1-4, #4 @ 100%

    4 X 50 choice @ 85/90% 1:30
    4 X 50 easy 1:15
    Twice through

    4 X 50
    1&3: Blocks @ 100%
    2&4: easy

    WARM DOWN: 4 X 50 easy 1:00

    3100M
    Categories
    Swim Workouts
  19. Thu Jul 21st, 2011 LCM

    by , July 21st, 2011 at 01:26 PM (Ande's Swimming Blog)
    Thu Jul 21st, 2011 LCM

    swam easy this morning
    not sure how far I went
    maybe 2,000
    did mostly easy 50's

    Got the 400 IM tomorrow

    Race Strategy
    FL cruise it, breathe every stroke, barely kick
    BK cruise it, easy speed, barely kick
    BR fast bk to br turn, fast arms and legs with a decent pause after each kick
    FR bring it home strong & 6 beat kick the last 75 or 50

    went 5:10 last year,
    5:02 in 2009 in B70,
    4:54 SCM in Dec 2010,
    4:18 scy in Mar 2011

    Tyler and Ross are in my heat.
    Ross is likely to
    work the fl & bk, struggle through the BR and hammer the free.
    probably need to be close at the 200 &
    ahead at the 300

    We'll see


    2011 South Central Zone LCM Championships
    Fri Jul 22 - Sun 24, 2011

    Shenandoah, TX (Near the Woodlands just north of Houston) very Nice Pool

    PSYCH SHEET

    Meet Information

    South Central LCM Zones: DAYS AWAY

    Thu Jul 21st leave for Houston & catch American Idol Live

    Fri Jul 22st meet begins at 4:00 pm
    400 IM

    Sat Jul 23rd
    400 FR, 50 FL, 100 BR, 200 FL, 200 IM

    Sun Jul 24th
    100 FL, 50 BR, 200 BR, 50 FR, 800 FR

    had an easier lineup then
    decided to take a crack at the 400 fr, 800 fr, & 200 fl South Central Zone Mens LCM Records
    Categories
    Swim Workouts , Planning
  20. Mandatory Day off!

    by , July 21st, 2011 at 12:17 PM (Chowmi's Blog)
    Now, don't laugh, but I think i've been working pretty hard lately! So i'm going to take the day off and rest!

    The girls are at ASI gymnastics camp (where they don't do any gymnastics). The best part is that Braum's ice cream in en route. I see an adult size cone with Cherries Jubilee!!!

    ++++++++++++

    Good luck to all my friends at South Central Zone Masters! Here is the webpage with roster, psyche sheet, etc:

    http://www.wmst.net/calendar/usms-scz-lc-championships

    SWIM FAST!!!!!!!!
    Categories
    Uncategorized