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  1. Fri Feb 4th, 2011

    by , February 4th, 2011 at 02:53 PM (Ande's Swimming Blog)
    Bummer, no practice today. I was really looking forward to fast Friday and was even hoping to double. BUT it snowed last night all over Central Texas and a little bit of snow and ice shuts Texas down.

    I might have been able to train with Longhorn Aquatics or UT Men this afternoon but I have an important appointment at 4:00 that I can't miss.

    We got a series of emails keeping us informed or our practice situation. starting with

    Sent: Thursday, February 03, 2011 7:00 PM
    Subject: [txla-agegroup] Masters and Tom's groups canceled


    While we usually try to align with AISD's closings, they are waiting to make a decision until tomorrow morning, which is too late for our practices. We have decided to err on the side of caution and cancel Friday morning practices for Masters and Senior Longhorn and Longhorn Training group.
    There will still be a noon masters practice unless UT closes.


    From: Whitney
    Sent: Friday, February 04, 2011 6:30 AM
    Subject: [txla-masters] no noon practice


    University Community

    The university will be closed today due to inclement weather.

    As the situation progresses tonight and tomorrow, updates specific to evening events and shifts, closure, and reopening will be available on at http://www.utexas.edu/, through local media, and by calling the university's general information number, 512-232-9999.

    Be safe.


    Sent: Friday, February 04, 2011 9:06 AMSubject: [txla-agegroup] Practices for SRLH / LHTG / Sen / Natl today

    IF you feel comfortable on the roads, Tom will have practice for Senior Longhorn and Longhorn Training Group 1 - 3 pm at the TSC and Doug will have practice for Senior and National groups form 3 - 5 pm at the TSC.
    Drive safely!
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  2. Friday, 2/4/11

    by , February 4th, 2011 at 02:44 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (950)
    200 swim as 100 free/100 back
    200 kick as 100 free with board/100 on back

    4 x 75/1:20 With Fins - build each - 50 Free - 25 Fly or Back
    - alternated fly and back

    10 x 25 with Fins/40
    Alternate: 25 Fast under water dolphin
    25 Fast High Hand Recovery
    - underwater sdk, alternated face down/face up.
    - did fast 25's free with breath every 4th stroke or 3 breaths per 25

    Kick/Swim Set (1600)
    Kick 8 x 50 Strong build/1:00
    - 1-4 I made the interval, just barely on 4 (59). took extra 30 sec rest and 5-8 was about the same.
    Swim 1 x 400 Moderate effort
    - free - about 5:50

    Swim 8 x 25/1:00
    Odds are Fast with off blocks
    - Block starts - did fly-back-back-fly. fly was around 15-16 s. Back was around 16-17?
    Evens very strong
    - fast free - around Ī16

    Swim 1 x 400 Moderate effort
    - back - around 6:20

    Cool down: (400)
    did easy 400 alternating 100 free/100 back

    Total: 2950 yards
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  3. Friday, Feb. 4, 2011 5:00am 50 MILE CLUB!!!

    by , February 4th, 2011 at 10:06 AM (Fast Food Makes for Fast Swimming!)
    I'm a GTD 50 miler now!!! (50.09) Yippieeeee!!!
    I accept cash or check only, message me for my mailing address please.

    Final swim before the meet tomorrow. Took it pretty easy, quick meet warmup, a couple broken swims, some more splashing around, hit the showers and off to work!

    Warmup:
    200 Free
    100 Kick on back
    200 IM Drill
    100 Kick on back

    200 IM Broken :10 @ each 50 (by my calculations I was around 2:13 or so)

    100 EZ

    100 Fly Broken :10 @ each 25 (around :56)

    100 EZ

    100 IM Broken :10 @ each 25 (around :59)

    Swam back and forth with the group doing various stuff, but mostly a lot of talking...
    About 800 or so
    ---------------
    2000 Yards

    Ready to go fast tomorrow! On the road at 4:30am, hopefully the passes are okay. See you tomorrow That Guy and Knelson!
  4. MATT Thursday Workout

    by , February 4th, 2011 at 09:55 AM (Pete's swim blog)
    SCY

    400 Warm up

    8 x 25 Stroke IM Easy/Hard - :40
    8 x 25 Kick IM Easy/Hard - :40
    8 x 25 Stroke IM Easy/Hard - :40

    25 Easy

    Broken 500 timed / 10 Sec. rest each 50

    75 Cool down

    (1600 Total)

    Still feeling a bit cruddy... just can't put in 100%. Video's from yesterday helped w/ my fly a lot. I think I'm bending my knees too much on my kick. It looks inefficient and I don't think I'm getting enough power to get my head out of the water fast enough. Worked on it some today and the fly feels better but I won't know if it is faster until I'm timed. The 500 went better than I expected. 7:05 w/ the rests. Went way too fast on the first 50. Roger said my strokes were too short.

    Weight is going back down. Pizza for dinner threatend that but it was slightly burnt and I just couldn't eat more than a couple slices.
    Categories
    Swim Workouts
  5. Swam my first-ever 200 fly this morning.

    by , February 4th, 2011 at 09:35 AM (Life in the (not so) fast lane)
    I took it nice and slow (heck, my time was in the neighborhood of 3:30), concentrating mostly on maintaining reasonable body position. At the end, I actually felt like I could keep going so tomorrow I'll try pacing it a little differently.

    Still, not a bad accomplishment to start my day.
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  6. From Bad to Worse

    by , February 4th, 2011 at 08:23 AM (Mixing it up this year)
    Yesterday the pool chemical situation was bad. Today it was worse, I could barely breath by the time I finished. I am still recovering.

    500 Free
    5x100@2:00 Free
    500 Free kick w/fins
    5x200@4:00 Fly w/fins as 25 rt arm/25 lt arm/25 kick/25 swim
    500 Free easy

    Total 3000 meters
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  7. No snow, but pool closings nonetheless . . .

    This morning I drove over to the pool for an easy morning swim. It was raw and windy and in the mid-40s. Before I got in, the lifeguard warned me that the pool was really cold, and indeed there was just a little steam coming off the water, rather than the cloud of fog Iím used to seeing on cooler mornings. When I got in though, it was actually a comfortable 78, and I looked forward to swimming a nice stretched-out lcm workout in the near-empty pool. I did the following:

    1400 warmup (400s, 200k, 400p, 400 rev IM d/s by 50)

    4 x 150 FR/ST/FR @ 2:30, IM order

    During the first of my 150s, the ticket booth lady came by to sweetly ask how much longer I planned on swimming. I told her about an hour, and she let me know that the pool director really wanted to close the pool and put the covers on, because ďthe temperature is dropping,Ē that they were waiting for me to finish (I was the only one in the pool at that point), but hoping it would be soon. So I was a good sport and got out after that set was over, figuring that it would be ok to just get in a leisurely wake-up swim in the morning, with team practice coming up in the afternoon. It was nice that they didnít just pull me out but let me get to a natural stopping point, but a little frustrating to give up swimming in a pool at an ideal temp (for me) so that I could swim in a too-warm (for me) pool later. They really like the number 82 here! And I do sympathize with the parents who donít like seeing their very young children who swim on the developmental squad shivering between sets, or dreading getting in.

    Well, as it turned out I neednít have worried about swimming in a too warm pool. They closed it the rest of the day, and tomorrow morning as well, but hope to be open again by tomorrow afternoon. Fingers crossed that the pool heaters and covers work their magic! And I decided to do an extended stretching session tonight instead of going to my indoor backup pool, so Iím glad I got in at least a bit of swimming this morning.
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  8. Thursday, Feb. 3

    by , February 3rd, 2011 at 06:08 PM (The FAF AFAP Digest)
    Drylands:

    Didn't have much time, so lifted for strength.

    cable twist w/yoga ball, 50 x 1 x 15, each side
    total ab machine, 130 x 2 x 15
    dead lift, 115 x 1 x 5, 135 x 2 x 5
    leg press, 390 x 2 x 10
    skull crushers, 50 x 2 x 10
    seated narrow grip row, 110 x 2 x 5
    extreme angle isometric squat w/12.5 DB, 5:00

    RC work, 10 minutes

    Ate a protein fusion bar and headed to the pool for an hour.


    Swim/SCY/Solo:

    Warm up:

    600 various

    Aerobic Kick Mountain w/fins:
    (1800 yards)

    1 x 50 @ :45
    1 x 100 @ 1:30
    1 x 150 @ 2:15
    1 x 200 @ 3:00
    1 x 250 @ 3:45
    1 x 300 @ 4:30
    1 x 250 @ 3:45
    1 x 200 @ 3:00
    1 x 150 @ 2:15
    1 x 100 @ 1:30
    1 x 50 @ :45

    Went up the mountain dolphin kick w/board and down the mountain backstroke kick (5 SDKs per length). I didn't get as much rest as I would have with the MF.

    50 EZ

    ATP-CP Speed Set:

    10 x 25 free @ 1:00
    15 burst + cruise

    100 EZ

    Tried to do one AFAP 50 but got a double calf cramp right away and stopped.

    100 EZ

    Total: 2950


    ART, 30 minutes

    Had my chiro work over my left shoulder, scapular area and calves. Opted for the blue KT this time.


    Commentary:

    Did a rare aerobic set today. Plan to do some speed work tomorrow.

    A friend alerted me to the fact that the Finis Foil Monofin is sized differently from Finis' other fins. I had reflexively ordered a medium, as that was what my shooter was and there was no sizing info for the Foil on their website. But, apparently, after discussions with Finis, I need a small, so will need to return the one that they mailed on Monday. (It sure took them a long time to mail it given that I ordered it quite awhile ago.) So I probably won't have it for another couple weeks at least.

    Small = 7.5-9
    Medium = 9-11

    Updated February 3rd, 2011 at 06:15 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout -02/04/11

    by , February 3rd, 2011 at 05:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 5:00 4:30 4:15
    3 X 100 1:40 1:30 1:25
    Three Rounds. Intervals by round right to left.

    1 X 200 kick 4:15
    1 X 100 easy swim -

    16 X 25 :30
    Sprint 12.5/easy 12.5

    1 X 100 easy swim

    2 X {8 X 25 sprint kick :45
    1 minute break after 8.

    10 X 100 2:00
    odd: free
    even: stroke(no IM)

    20 X 50 1:00
    1-5: fly/back
    6-10: back/breast
    11-15: breast/free
    16-20: free-descend 1-4

    OR

    1 X 1000
    Swim or pull

    WARM DOWN: 4 X 50 easy 1:00

    5300Y
    Categories
    Swim Workouts
  10. YAY! Back into the Groove.

    by , February 3rd, 2011 at 01:43 PM (Year Three: The Road Back)
    I love swimming with other like-minded people! It's just so much fun!

    With the kids' school being cancelled again, I swam early with the team (all 3 of us today) because it was finally my turn to stay home with the girls. It was a great workout - so much fun. Here's what we did:

    400 Warm-Up
    12 x 50 Drill/Swim on 1:00
    2 sets (did first dolphin kick on back, second free w/ board):
    1 x 200 Kick on 4:00
    1 x 25 Kick on :45
    1 x 25 Kick on :40
    1 x 25 Kick on :35
    1 x 25 Kick on :30
    1 x 25 Kick on :25
    1 x 25 Kick on :20
    :30 rest
    2 sets (did first fly w/ fins, second free):
    1 x 200 Stroke on 4:00
    1 x 25 Stroke on :45
    1 x 25 Stroke on :40
    1 x 25 Stroke on :35
    1 x 25 Stroke on :30
    1 x 25 Stroke on :25
    1 x 25 Stroke on :20
    :30 rest
    10 x 50 Pull on :50
    4 x 100 Kick Cool-Down
    Total Yards 3,300

    Too much fun! I can't believe I managed to pull off a 200 Fly - even though I was wearing fins, it was still more than I thought I could do. I just decided not to stop.

    My GTD Flog still doesn't like me - still trying to make up yardage missed during the Ice Storm. Oh well. I'm thinking about doing a double (albeit a short afternoon session) to catch up. Besides, that will put me back on my target pace of 3517yds per day, so I can make the 100,000yd mark for the February Fitness Challenge this month. Whew! That's lots of yards....
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  11. Starting Masters Swimming

    by , February 3rd, 2011 at 01:23 PM (Lynn Tanguay's Swimming Blog)
    Well, I am finally going to do something to get myself healthier and lose weight. I am really hoping this works. I have let myself go too long and now I am feeling anxious about my health. I really would like to feel better. I missed swimming today because I am feeling very overwhelmed with all that needs to get done. Too much stuff! I am going to try to get to the pool tomorrow night or Saturday morning. We'll see.
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  12. Thursday on the Rocks!

    by , February 3rd, 2011 at 01:15 PM (Swimming, Life, and Other Stuff!)
    Today is our 3rd ice day off school. I was rather shocked to get today off although the temps are frosty!
    I arrived at the Monon a little after 9 a.m. and was surprised to find an empty pool! My buddy and I each took our own lane and did the following workout:

    **400 Freestyle Swim
    **8 X 50 mixed kick w/fins @1:00
    **4 X 100 IMO Drills @ 2:30
    **4 X (1 minute break between each set)
    50 Free @ 1:00 interval
    100 Free @ 1:40
    50 Free @ :55
    100 Free @ 1:45
    50 Free @ :50
    100 free @ 1:50
    50 Free @ :45
    100 Free @ 1:55
    **400 Backstroke Swim

    4,000 scy

    Now I shall attempt to entertain myself for the remainder of the day.
    I am making some neat "Vera Bradley" type bags. I think mine are prettier than hers, cheaper too!
    I will also attempt to get an hour of reading in too! (chard in hand)
    I wonder if I'll have to go to school tomorrow?
    Meditation class starts tomorrow p.m. I'm looking forward to it!!
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    Uncategorized
  13. Thursday, 2/3/11

    by , February 3rd, 2011 at 11:52 AM (A comfort swimmer's guide to easy swimming)
    SCY, with Carrie

    After yesterday's workout I was really expecting (and hoping for) a recovery workout today. Ha!

    Warm up (950)
    300 Swim free & back
    3 x 100 free Build #1/1:40, #2/1:35, #3/1:30
    3 x 50/55 free ds
    In the following: round 1 is fast fly/easy free. Round two is 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
    Repeat

    Main Set: Backstroke (1200)
    2 x 100/1:50 Build
    2 x 100/1:50 Strong
    2 x 100/2:00 Build
    2 x 100/1:45 Strong
    2 x 100/2:10 Build
    2 x 100/1:40 Strong
    - Hard to tell what my times really were since it takes 1-2 seconds to roll over and focus on the clock.
    - On the builds, most of the time I saw the clock at just under 1:30 (#9 was 1:35)
    - On the strong ones, the times I saw ranged between 1:24-1:27

    Kick: Dolphin with monofin (400)
    16 x 25/40 Alternate easy - AFAP
    - odds were under water shooters, 4 on my back, 4 on my belly. I was doing these around 13-14 sec. The evens were easy dolphin on my back, on the surface

    Recovery/Warm down (450)
    6 x 75/1:20
    25 Drill - 25 smooth - 25 easy build



    Total: 3000 yards
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  14. Thu Feb 3rd, 2011

    by , February 3rd, 2011 at 11:08 AM (Ande's Swimming Blog)
    Thu Feb 3rd, 2011

    did you see the recent Interview with Eddie Reese

    Whitney Coached
    UT Swim Center, main pool
    6:30 to 8:00 dove at 6:32
    trained with Brandon, Richie & Kelly
    beside Tyler Todd, Amy, Ned, Tara & Guy
    Wore FS PRO Jammer

    WARM UP
    3 x 400


    Main SET:

    3 rounds of
    5 x 100 on 2:00 strong
    (add up times)
    100 easy
    500 FAST
    100 easy

    round 1
    100's held 1:02's & 3's
    500 lead lane
    dove
    ran into a little traffic when I lapped Kelly
    went 5:10

    round 2 (PULL)
    100's held 3's & 4's
    500 went out with todd couldn't keep up he broke away at the 1:50
    I smacked Tara's hand so hard her paddle went flying & i got a bruise on my right ring finger.
    I was hurting and brandon catching me
    so I stopped at the 350 to let him & richie pass, got around 7 seconds rest
    went 5:28

    round 3
    100's held 5's & 6's
    skipped the 100 easy
    put on a old B70 leg skin & a cap
    500 went 5:06


    25 br fast
    roll start
    whitney timed
    went 12.9



    Next meets are:

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


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Categories
    Swim Workouts
  15. Thursday, Feb. 3, 2011 5:00am

    by , February 3rd, 2011 at 10:19 AM (Fast Food Makes for Fast Swimming!)
    Cutting back on the yardage a little today in preparation for my meet on Saturday. One and only chance at the 1650 for the season...
    Swam this with my buddy Casey who was a distance swimmer with me growing up, but now trains primarily for triathalons...

    Warmup:
    300 Free
    500 Pull (100 Free/100 Back/etc.)
    200 Free

    Broken 1000:
    3 x 100 @ 1:20
    4 x 75 @ 1:00
    5 x 50 @ :45
    6 x 25 @ :20

    Broken 500:
    1 x 100 @ 1:15
    2 x 75 @ :55
    3 x 50 @ :40
    4 x 25 @ :20

    50 Fly fast :10 rest
    100 Free :20 rest
    50 back fast :10 rest
    100 Free :20 rest
    50 Breast fast :10 rest
    100 Free :20 rest
    50 Free fast

    100 Kick EZ & out
    ------------
    3100 yards

    I tapering down only in terms of total yardage done...my intensity is still going to remain up there... I'm ready to swim FAST!!!
  16. MATT Thursday Workout

    by , February 3rd, 2011 at 09:24 AM (Pete's swim blog)
    SCY

    400 Warm up

    8 x 25 Choice (easy/hard) - :40
    8 x 25 Kick (easy/hard) - :40

    5 Times through - 3:30
    * 1 x 100 Choice (hard)
    * 1 x 50 Easy

    75 Easy

    4 x 50 sprint from dive

    125 cool down

    (1950 total)

    Showed up a bit late so I ended up missing most of the 25's. Body is not liking the taper right now. I just can't seem to give it 100% today. My 100s were 1:05 (Free), 1:05 (Free), 1:20 (Breast), 1:05 (Free) and 1:23 (Breast). 50's were 34.2 (Breast), 32.8 (Fly), 37.6 (Back), 28.7 (Free). My son took some video... can't wait to dig through that. I'm told I'm not pulling my head up quick enough when I swim fly. It will be nice to compare what I'm doing with the better swimmers.
    Categories
    Swim Workouts
  17. Pool chemicals were off - bad case of cotton mouth

    by , February 3rd, 2011 at 07:35 AM (Mixing it up this year)
    Everyone was complaining about the pool today. When your upper lip sticks to the gums and you look like a chipmunk and your mouth is as dry as can be you know the chemicals are wrong.

    At least I got to the chiropractor yesterday and am feeling alot better. My right leg is no longer short and my elbow is better. The right shoulder was still a little tweekie but on the mend. Now I just need a good massage to finish it off.

    10x100@1:45 Free took me a while to work out the kinks
    500 Free kick w/fins every 3rd 25 FAST
    5x100@1:45 Fly kick w/fins on back
    50,100,200,300,200,100,50@Base(1:30) Free w/paddles & bouy
    500 Free every 3rd 25 Drill, mix up the drills

    Total 3500 yards
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    Uncategorized
  18. A Tall Wednesday On Ice!

    by , February 2nd, 2011 at 11:08 PM (Swimming, Life, and Other Stuff!)
    School was called off again today for ice! (2nd day in a row!)
    I quickly checked all my possible swimming holes only to find they were closed for the day. I probably needed a day off anyway so no worries here!
    Happily I ended up spending the day reading, sewing, and organizing various areas of the house. I love "puttering around the house!"
    No workout today! I'll get a good one in tomorrow!
    Categories
    Uncategorized
  19. Wed., Feb. 2

    by , February 2nd, 2011 at 09:28 PM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes

    Just went to yoga today. Had one of my fav instructors in a not too crowded class.

    Yoga for sports performance:

    http://www.ideafit.com/fitness-libra...ts-performance

    http://www.bikramyoga.com/News/Suppl...ryTraining.php

    Planning on gym + swim for tomorrow. I will not be doing another lactate set though!
    Categories
    Yoga
  20. YAY! The Y Reopened!

    by , February 2nd, 2011 at 08:35 PM (Year Three: The Road Back)
    Whew! Looks like the Ice Storm of 2011 is finally leaving Central Indiana. And, the Y reopened at 3:30 this afternoon. Thanks to my wonderful - and understanding - husband, I was able to leave the kids with him and get a quick swim in. The pool was more crowded than I've ever seen it with two high school teams trying to get ready at the Y for Sectionals, which begins tomorrow. Of course, since school has been cancelled for the last two days - and now for tomorrow until the secondary roads can be cleared of all the ice for the busses - teams have not been allowed to practice. So, the swimmers preparing to race sectionals were at an "informal" practice. Man, can those kids fly!

    For my YAY workout, I did the following:

    400 Warm-Up
    12 x 75 Pull w/ :15 rest between
    8 x 50 Kick (did fly kick on back) on 1:00
    8 x 50 Fly Drill on 1:00
    1 x 200 Kick
    250 Cool-Down
    Total Yards - 2550

    It just felt good to be back in the water. Now, back to training with the team... that will be cool too!
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