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  1. Tuesday, 2/8/11

    by , February 8th, 2011 at 11:44 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (1100)
    200 Free
    200 Back
    200 IM
    200 Dolphin/Flutter on back by 50's
    200 Reverse IM Drills
    100 IM Build

    Main Set: (1650)
    3 x the following:
    Swim Sets 1-2 Free, Set 3 Back
    Pull 6 x 75/1:20 on free breath 3,5,3 by 25's
    - sets 1 & 2 around 1:00, set 3 was around 1:08-10
    4 x 25/40 ds to FAST
    - free around 16, back under 20
    20 sec rest in between sets

    Cool down (250)
    100 easy free, 100 easy back, 50 DAB

    Total: 3000 yards
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  2. Monday, 2/7/11

    by , February 8th, 2011 at 11:30 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo


    Warm up (1300)
    400 swim - back and free

    200 kick - flutter on back
    4 x 50/1:00 build - 2 free, 2 back
    8 x 25/30 ,f/e, e/f, e, f
    - 1-4 all free, 5-8 fast = fly, easy = free

    6 x 50/1:00
    50 drill
    50 steady build
    50 Blast 1st and last 15 yards
    - 1-3 free, 4-6 back

    Main Set: (1100)
    6 x 50/1:00

    Odds: pace and distance per stroke focus
    - #1 free-35 and 16 spl

    - #3 back, 38 and 17 spl
    - #5 fly 37 lost track of stroke count

    Evens - easy

    4 x 200 Free or Back/4:00
    2 Pull, 2 Swim (smooth build)
    - #1-2 back pull was 3:15, swim was 3:05

    - 3-4 free pull was 2:47, swim was 2:44


    Cool down
    200 easy free and back
    Total: 2600 yards
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  3. Tue Feb 8th, 2011

    by , February 8th, 2011 at 10:36 AM (Ande's Swimming Blog)
    Tue Feb 8th, 2011

    Note I added days till

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT Swim Center, main pool
    6:30 to 8:00 dove in on time
    trained with Marcio and Richie
    beside Tyler, Ned, Larry, Max, Nate, & jon
    Wore FS PRO jammer

    WARM UP
    500 fr
    400 IM don 50 k 50 sw
    300 k
    200 IM dr
    100 IM dr

    150 extra

    Main SET:

    4 rounds of (one each stroke)
    4 x 025 on 20 right into
    3 x 050 on 40 right into
    2 x 075 on 60 right into
    1 x 100 on 80
    100 easy
    fl did one arm stroke drill
    bk
    br (had trouble on the 75's did some free
    fr

    (got out early to make an 8:00 meeting)

    Next meets are:

    Fri Apr 1 - Sun 3, 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


    also considering this meet

    02/26/2011 DAM Spring Short Course Yards Swim Meet
    02/27/2011 Republic of Texas World SCY Championships (can wear full B70's)

    SMU Perkins Natatorium
    Dallas, TX
    Categories
    Swim Workouts
  4. Tuesday, Feb. 8, 2011 5:00am

    by , February 8th, 2011 at 10:23 AM (Fast Food Makes for Fast Swimming!)
    Got this workout from Tom Patterson's practice the night before...I did some modifications to it so it wasn't all fly, but it was still a killer.

    Warmup:
    200 Free, 100 Kick, 200 Pull

    (No breaks till the end, just swim right thru on interval)
    8 x 50 @ 1:15 (2 each stroke) FAST
    1 x 400 IM @ 6:00 FAST (I went 5:02)
    4 x 100 Free EZ @ 1:30

    6 x 50 Free @ 1:00 FAST
    1 x 300 Free @ 4:30 FAST (I did pull, went 3:25)
    3 x 100 Free EZ @ 1:30

    4 x 50 Fly @ 1:15 FAST
    1 x 200 FLY @ 3:00 FAST (Wow!! Talk about bringing the pain!!! - 2:28 was all I had)
    2 x 100 Free EZ @ 1:30

    2 x 50 Free @ 1:00 FAST
    1 x 100 Free @ 1:30 FAST (1:01)
    1 x 100 Free EZ

    Finally got to take a break...doing this solo was tough.

    8 x 75 Kick w/ fins @ 1:20
    -odds 50 w/ board, 25 SDK 1 breath @ middle
    -evens 25 SDK 1 breath/50 w/ board

    4 x 25 FAST Swim w/ fins @ :45 (2 Fly, 1 Free, 1 Back)
    ----------------
    4200 Yards

    This was a tough day...gonna start bringing it down again. Got the Animal Meet on Sunday afternoon in Oregon.
    400 IM, 200 Fly, 1000 Free
  5. MATT Tuesday Workout

    by , February 8th, 2011 at 09:45 AM (Pete's swim blog)
    SCY

    500 Warm up

    8 x 25 Stroke IM Order easy/hard - :30

    8 x 25 Kick IM Order easy/hard - :40

    4 x 75 Easy/Middle 25 hard stroke - 1:30

    50 Kick blast (:41)

    100 Easy

    100 Sprint (Chose fly - 1:15)

    50 Kick blast (:43)

    100 cool down

    (1600 Total)

    Suprised myself a bit with the 100 fly... never gone faster than 1:20 before. I was trying pace myself as if I were doing a 200 fly. Obviously I went a little too fast. A 2:30 in the meet would be awesome but I think a 2:50-3:00 is more realistic and I won't kill myself doing it. With only 20 people in all age groups swimming the 200 fly, I might just win if I manage to not dq.

    On the third 75, I swam breast stroke and an odd thing happened. It suddenly felt like I was catching and moving more water with my pull. On top of that, my kick was synching up much better. Felt like the dead spots were going away and I was surging forward through both the pull and kick. Practiced it a bit more on the easy laps... hope I don't forget what I was doing. This sure would be a nice time for a breakthrough.

    Still feeling a bit weak. Hopefully that will improve in the next couple days. Kids are getting over their colds and I've had a couple sniffles but so far I've avoided the full force of what they have.

    Two more days of training and I'm headed to Auburn. Can't wait to get going!
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  6. Mix and match today

    by , February 8th, 2011 at 07:31 AM (Mixing it up this year)
    Trying to stay relaxed and not lose any of the looseness I have from my massage.

    1x200@3:30 Free
    2x100@1:45 Free drill catch up and finger tip drag
    2x50@1:15 Free kick
    1x200@4:00 IM
    2x100@2:00 IM drill fly 3-3-3, back double arm, breast 3-2-1 delay, free fist
    2x50@1:30 IM kick on back
    500 Free kick w/fins every 3rd 25 fast
    5x100@2:00 Free w/fins relax recovery drill
    10x50@1:00 Fly w/fins as 25 skull drill/25 sprint
    5x100@2:00 Back w/paddles as 25 rt arm/25 swim/25 lt arm/25 swim
    500 Free every 3rd 25 non free drill

    Total 3500 yards
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  7. Back to school Monday

    by , February 7th, 2011 at 11:34 PM (Swimming, Life, and Other Stuff!)
    Due to the lack of ice or snow falling from the sky I had to arrive at school by the normal time of 7:30. Reality hurts!
    We had a long after-school Istep meeting which caused me to start my after-school work very late. I made it to the Monon Center around 6:15 for a short solo swim:
    **600 Freestyle warm-up
    **4 X 25 kide kick
    **4 X 25 6 Kick Roll
    **4 X 25 3-6-3
    **4 X 25 Broken Arrow Drill
    **4 X 25 Finus Fin Drill
    **4 X 150 Free @ 2:40 interval
    **4 X 50 KICK FLUTTER
    **4 X 100 FREESTYLE @1;45 Interval
    **4 X 50 Dolfin Kick on Back
    **4 X 75 Freestyle @ 1:20 Interval
    **4 X 50 Kick Flitter on back
    **4 X 50 Freestyle @ 1:00
    **100 IM

    3,300 scy

    By now it's 8:00 as I roll home for a quick dinner of home-made vegetable soup!! Pretty good I'd say. After dinner I jumped right in to my meditation 45 minute assignment (body scan). I think I can finally sit down now. Long Day!
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  8. Sunday 2/6 and Monday 2/7

    by , February 7th, 2011 at 07:40 PM (The Labours of SwimStud)
    Well got back into the pool for the first time since last Monday. It's been a long and trying week with bad weather and everything else to contend with.
    Sunday we did 3000 something like this:
    200 W/U
    4 x 100
    4 x 50 K fins
    2 x 100 IM
    4 x 3 x 50 Drill, 1 x 50 swim
    4 x 200 FR
    4 x 50 K fins
    I did a 300 cool down and I can't remember what the missing 500 or so was.

    Monday -kept it simple today
    6 x 100 fulcrum
    100-500-100 pyramid with snorkel
    500 K
    400 EZ
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  9. Some block work

    Yesterday afternoon I went to the pool to practice some dives before the meet. It turned out there was no team workout, but I did the following solo:

    1000 scy warmup (400s, 200k, 200p, 200 d/s by 25)

    8 x 75 @ :15 rest, odds K/D/S IM order, evens FR/ST/FR IM order

    400 IM kick each 100 done as 50 ez / 25 build / 25 fast

    200 easy

    6 x (start from blocks, fast breakout, stop mid-pool, 2 streamline jumps from bottom, easy swim back to blocks), 1-3 forward dives, 4-6 BK starts

    600 warmdown + play

    No one seemed to care if I practiced dives on my own at this pool—good to know, since there’s plenty of lane space and usually 8 blocks set up. The temptation is always to do too many at one session, because I get to practice them so rarely, but I felt like 3 each forward and backwards as enough. The good news was that my red rhinestone goggles stayed on just fine off the blocks, so I can wear them at the meet, provided the lighting is bright enough.

    This morning I showed up at the pool for lcm practice, but the pool was closed. I guess it’s time to stop being surprised when this happens. It was raining pretty hard, but the air temp was in the 40s, well above the 33 degrees they have posted as the official temp for the pool being closed. Luckily I was able to get to the pool midday, and as a bonus it was sunny and warm then, though set up scy. Here’s what I did:

    1000 scy warmup

    8 x 50 FR @ 1:00, desc. 1-4 and 5-8

    3 x (2 streamline jumps from bottom, 25 easy, 25 sprint from blocks)

    Backstroke start progression + 2 backstroke starts with breakout

    100 easy

    100/200/300/400/500 pull, odds w/ paddles, evens just hands, bilateral breathing thoughout

    4 x 250 IM, odds swim, evens kick, done as
    25fl/50bk/75br/100fr
    50fl/75bk/100br/25fr
    75fl/100bk/25br/50fr
    100fl/25bk/50br/75fr

    250 warmdown + play
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  10. Mon Feb 7th, 2011

    by , February 7th, 2011 at 03:35 PM (Ande's Swimming Blog)
    Mon Feb 7th, 2011

    WEIGHTS

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT Swim Center, main pool
    Noon to 1:15 dove 12:05
    trained with Tyler & Brandon
    Beside Amy, James, Bob, Larry & Max
    Wore FS PRO jammer

    WARM UP
    800 done 75 fr 25 fl 75 fr 25 bk


    Main SET:

    8 x 25 on 17.5

    100 easy k r l s

    8 x 50 on 35

    100 easy k r l s

    8 x 75 on 52.5

    100 easy k r l s

    8 x 100 on 1:10, made it

    100 easy k r l s

    assigned 10 x 100 with fins or paddles odds on 1:00 evens on 1:15
    did made the odds & did 50's on the evens to rest up

    8 x 25
    odds no breath
    evens 8 strokes fast

    25 SDK
    roll
    whitney timed
    went 10.9



    Next meets are:

    Fri Apr 1 - Sun 3, 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 7th, 2011 at 03:45 PM by ande

    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout -02/08/11

    by , February 7th, 2011 at 02:48 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:15 3:45 3:40
    1 X 150 2:30 2:15 2:10
    4 X 50 descend 1:00 1:00 1:00
    Three times through. Read round intervals left to right.

    1 X 200 kick 4:15
    2 X 100 kick 2:00
    6 X 50 kick 1:00

    8 X 100 2:00
    #1 moderate
    #2-7 swim at 85/90%

    1 X 50 easy
    8 X 25
    odd: build to race finish
    even: blocks, sprint 20 and finish easy
    1 X 75 easy
    1 X 50 blocks @ 100%
    1 X 75 easy

    4 X 300
    odd: free 4:30
    even: IM 5:15

    OR

    All free
    2 on 4:15, 2 on 4:00

    WARM DOWN: 4 X 50 easy 1:00

    5150Y
    Categories
    Swim Workouts
  12. Back to Normal...Almost

    by , February 7th, 2011 at 01:31 PM (Year Three: The Road Back)
    Well, the phone did ring during the Super Bowl last night. Fortunately, school was not canceled for today, just delayed 2 hours. Oh well... at least they are in school.

    Back in the pool this morning, the main set focused on underwater SDKs and backstroke. Here's what we did:

    400 Warm-Up
    12 x 75 Pull on 1:20
    8 x 50 Back dolphin kick on 1:05
    8 sets:
    2 x 25 Underwater SDK on :40
    1 x 100 Backstroke on 1:45
    400 Cool-Down
    Total Yards - 3300

    I think I may be finally starting to figure out backstroke. Specifically, I think I'm starting to get the shoulder rotation/hand motion to provide a decent pull. This has been a bit of a struggle, but today's backstroke just got better and better as I played around with it. YAY!

    I'm trying this week to balance the need for yardage (to make my February Fitness Challenge goal) with the need to be rested and ready to race at this Saturday's meet. Hopefully, I'll find the middle ground...
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  13. Sun Feb 6th, 2011

    by , February 7th, 2011 at 12:39 PM (Ande's Swimming Blog)
    Sun Feb 6th, 2011

    went into this practice hoping to do
    60 x 100 on 1:15
    but felt bad and bounced between that and the assigned sets

    Mary Coached
    UT Swim Center, main pool
    noon to 1:15 dove on time
    trained with in my own lane
    beside doug, Neal, Jim Larry & max
    Wore FS PRO Jammer

    WARM UP
    15 x 100 on 1:15
    felt terrible

    Main SET:
    took a break

    just kinda played in this practice
    bouncing between assigned sets and 100's on 1:15




    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
  14. Monday, Feb. 7, 2011 5:00am

    by , February 7th, 2011 at 11:30 AM (Fast Food Makes for Fast Swimming!)
    I took today as a nice recovery day from the meet on Saturday. Like Kirk Nelson was saying in his blog...I was feeling like BLAH today in the water. It was good to just get in some easy middle distance stuff to stretch out. I'll hit it hard again tomorrow.

    Warmup:
    400 Free
    300 Pull
    200 IM
    100 Kick

    200 Free
    150 Free
    100 Free
    50 Free all with 15 sec. rest

    200 IM
    150 IM no free
    100 IM no breast/free
    50 IM no back/breast/free all with :15 rest

    With group of 3 people:
    5 x 200 @ 3:00
    #1-3: 50 free/25 back/50 free/25 back/50 free
    #4-5: 50 free/25 breast/50 free/25 breast/50 free I did flipturns in & out of the breast too

    10 x 50 Kick w/ fins fast @ 1:00

    5 x 100 @ 1:30 (I had to do one tougher set today)
    1. 100 Free
    2. 25 Fly, 75 Free
    3. 25 Fly, 25 Free, 25 Fly, 25 Free
    4. 25 Fly, 25 Free, 50 Fly
    5. 100 Fly
    ---------------
    4000 Yards
  15. MATT Monday Workout

    by , February 7th, 2011 at 09:40 AM (Pete's swim blog)
    600 Warm-up

    6 x 50 kick down/no breath back - 1:10

    50 Blast Kick

    125 Easy

    200 Hard from dive (I did free on 2:12)

    25 Easy

    50 Blast Kick

    100 Cool down

    (1450 Total)

    On the 200, I had a floater hop in my lane at 25 yards. She moved out of the way very quickly when she saw me bearing down on her but my concentration was blown at that point. Tried to negative split the 200 but ended up going 1:04 on the first 100 and 1:08 on the second.
    Categories
    Swim Workouts
  16. Back to the Aquatic Center - Tough to breath

    by , February 7th, 2011 at 07:29 AM (Mixing it up this year)
    The chemicals were still off but not the same way as last week. Toward the end of practice it became more difficult to breath so my sprints from the block were not very good.

    From a physical standpoint the massage friday really, REALLY has helped me. My shoulder is about 90% back and my lower back is about the same. I need another one SOON!

    500 Free broken 1,2,3,4,1,2,3,1,2,1@:05R
    5x100@1:40 Free held 1:30's or better
    6x100@1:30 Free kick w/fins held 1:26's
    4x100@:10R kick w/fins odds fly on back, evens back
    500 Free w/paddles & bouy for time 6:43
    500 Free w/snorkle every 3rd 50 as 6 kicks the a stroke
    6x50 from a dive sprint to 15 meter mark
    200 Free easy

    Total 3500 yards

    Updated February 7th, 2011 at 08:17 AM by Donna

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  17. Boom Boom POW!!!!!!!!!!!!!!!!

    by , February 6th, 2011 at 08:37 PM (Swimming, Life, and Other Stuff!)
    A great half-time show thanks to the Black-eyed Peas!! I loved the "Guns and Roses" cover! Slash is the bomb!!

    Yesterday we received a bonus 7" of snow in Carmel!!! It was a soft, easy flowing wizardry of white and glitter!!! I totally enjoyed imother nature's gift even though it totally destroyed my swimming workout plans. I ended up going solo @ the Monon Center cruising in with 3,200 scy consisting of lots of kicking and drilling.
    Today was a Nasti swim. I'm too distracted to recall the workout but I know it was 2,800 per my gtd log.

    I started my "Mindfulness" Meditation class last Friday. At this point I am confused to make comments about the class. I feel like I've spent my whole life figuring out how to "be" based on the situation and needs of the situation. The concept of just "being" without thought or judgement of myself or anything is mind-boggling to me at the very least. I do remember the instructor repeating "just trust the process and do as I say" so at least for 8 weeks that's what I'll do.
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  18. Upcoming meets...

    by , February 6th, 2011 at 06:35 PM (Fast Food Makes for Fast Swimming!)
    I just registered for a couple more... 'tis the season!

    Sun, Feb. 13th: Animal Meet in Canby, OR:
    400 IM, 200 Fly, 1000 Free

    Sun, Feb. 20th: Lake Washington Meet in Kirkland, WA:
    200 Fly, 200 IM, 100 Back, 100 Breast, 500 Free

    Sat, Mar. 5th: SCM Meet @ Kroc Center in Cour D' Alene, ID:
    400 IM, 200 Free, 200 Back, 200 Fly, 400 Free

    Sat./Sun. Mar. 26-27: Inland NW SCY Champs in Moscow, ID:
    Sat. 400 IM, 200 Back, 100 Breast; Sun. 50 Breast, 200 Breast, 1000 Free

    Sat./Sun. Apr 9-10: PNA SCY/NW Zone SCY Champs:
    TBA...I may go over and back on one day depending on event selection, I hate to miss a good race.

    Sat./Sun. Apr 30/May 1: USMS SCY Nats:
    Sat. 200 Fly, 100 Back, 200 Free; Sun. 500 Free, 100 Fly, 200 IM

    Sun, May 15: SCM Meet in Hood River, OR:
    TBA

    Summer 2011: 2 LCM meets here in Wenatchee swimming with the age groupers
    Gotta register USA-S for these, but the pool is only 2 miles away...

    Updated February 17th, 2011 at 09:01 PM by jaadams1

    Categories
    Meets
  19. There is superstition

    by , February 6th, 2011 at 06:00 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)


    My son talked me into growing a "Steeler beard" a couple weeks ago.

    It wasn't all that hard to talk me into this because I was lying around with a bubble of gas in my eyeball, awaiting a laser procedure to zap a detached retina back into place, and the opthamologist didn't want me to move around much anyhow.

    So I wasn't going to shave regardless.

    I shall document the retinal detachment reattachment procedure in a new vlog entry fairly soon.

    But I wanted to post this Steeler beard picture now, before the game starts in approximately 79 minutes, give or take, to see if the superstition has any effect on the game's outcome.

    I suspect it will have about as much of an effect on the game's outcome as the outside appearance of my two brown-eyed-handsome-man eyeballs will have on my next Challenge Question.

    To wit, which eye do you think suffered the detached retina--the left or the right?

    Look closely and see if you can determine the problem eye, which is (fingers crossed) no longer that much of a problem, because the procedure seems to have worked, and I am looking forward to trying flip turns again in practice very soon, possibly even tomorrow.

    A shiny quarter to anybody who can guess correctly which eye was affected, and then sends me an SASE with your entry.

    Here, by the way, is Brett Keisel's beard, which is the inspiration for my son's superstition about me growing a Steeler beard to help the team win.



    Brett, in my layman's opinion, seems to be suffering some form of detachment that doesn't have anything to do with retinas.

    The game is now set to start in 73 minutes, and be over 3-4 hours later, depending on how many commercial time outs are taken, the risk of some terrorist attack, and who knows what.

    My own prediction: the Steelers lose in a blow out.

    But perhaps my Steeler beard will ward off this fate.

    Time will tell.

    There is superstition.

    Is it, or is it not, the way?

    By the way, if you want to answer the Challenge Question, I am talking my actual left or right eye, not the eye on the left or right side of the photograph.

    For those who do not want to return to the top of this vlog entry to re-scrutinize my picture before hazarding a guess, I shall repost here:



    Hint: the affected eye still has a surfeit of floaters and what might best be described as heat lightning in the distant periphery. Perhaps you can detect a certain distraction quality from this eyeball, as if it is preoccupied with deciding what is and isn't real.
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  20. A Sunday Swim

    by , February 6th, 2011 at 05:57 PM (Year Three: The Road Back)
    Typically, I take Sundays off as a rule. I figure my body needs one total day off to aid in recovery. However, it's February and that means that I'm doing the February Fitness Challenge. My goal is to get 100,000 yards, which means I need to average 3517 per day (every day of the month). Since I didn't swim on the 1st because of the ice, I'm already behind. So, today I made sure to get in 3650, so I don't fall further behind. I basically modified yesterday's workout and did two of the Kick sets (one at the beginning and one at the end) and two of the Mountain sets. It was a good workout and I felt stronger than I thought I might.

    The challenge will be to not fall too far behind this week as I try to balance needing yardage for the fitness challenge with preparing for this weekend's meet at Indiana University. I haven't swam in this meet before and am swimming five events - basically another warm-up meet for Indiana's state meet in March and Y Nationals in April. So... we'll see what happens. I am also taking another crack at the 100 Fly to help my confidence in this race going into the big meets. Should be fun - whatever my results are. This meet tends to get a bigger contingent of Indy SwimFit swimmers, and they are a fun bunch to train with - and an extremely encouraging bunch at meets.

    Now, my attention turns to the Super Bowl (GO STEELERS!) and the hopeful silence of my telephone. The kids have been off school since last Tuesday because of snow and ice. If they call school again tomorrow....ugh! Here's hoping the phone will stay silent and my kids will get on the bus in the morning....
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