1 X 200 3:20 3:00
2 X 150 2:30 2:15
4 X 75 1:15 1:10
Two times. Round 1 intervals left, 2 right.
1 X 200 kick 4:15
1 X 50 easy swim -
12 X 25 :40
Choice. Sprint 20 yards, no breath.
1 X 75 easy swim
3 X 50 @ 100% from the blocks
1 X 75 easy swim
1 X 100 IM 1:45
1 X 75 stroke 1:30
5 X 25 stroke-fast- :45
Three times through. Break between rounds.
7 X 200 free
1-3 on 3:00
4-7 on 2:40
WARM DOWN: 4 X 50 easy 1:00
Five days and counting to the Indiana state meet. Today's workout was an IM-smorgasboard of fun! Here's what we did:
8 x 50 Kick on 1:05, 1>4, 5>8
1 x 100 Kick on 3:00 (did w/o fins)
6 x 25 Power Free on 1:00
4 x 50 Drill/Swim on 1:00
- 3 x 100 Stroke on 2:00
- 5 x 25 Stroke on :30
*One minute rest between sets. Did fly, back, IM w/ fins & final free set w/o fins
Total Yards - 3300
All in all, this was a pretty fun set - and it went by really quickly, especially when we got into the stroke set. I wore fins for the fly and back rounds, did the breast round as IM on the 100s/breast on the 25s, and did the final free set w/o fins. I was pleasantly surprised that my 100s on the free round were coming in at 1:14-1:15s, which is pretty fast for me. Maybe this back pain thing is finally abating.
Anyway, tomorrow is distance day, so we'll see if I can maintain those 100 splits over a much longer distance. Keep your fingers crossed... maybe the 200 free this weekend won't be so bad after all.
Happy swimming and I'll check in tomorrow!
For the first time in a few weeks, I took 2 full days off from swimming.
There was quite a bit of running (3 workout runs & one 5k) and a few hours of yardwork from Friday AM to Monday AM, but no swim time.
So today was more about trying to get things loosened up and feeling smooth. I suppose if I was working out with a team, this option wouldn't have been available, but I swim solo a few days a week and one of the reasons why is so I can tailor my workouts to how I'm feeling.
I thought I was getting there about 2,800yds in, but I was mistaken. I tried again about 3,100yds, but when it didn't feel right decided to just keep things at a moderate pace instead of forcing it and risking an injury. (been there, done that)
In a nutshell, here's a 3,900yd warm up workout:
500 swim (backstroke every 4th length)
200 IM drill
6x100 @ 1:30 kick w/fins odds fly, evens back (look familiar? yes, it's a borrowed set from Friday's WEST workout - this time I had my fins)
6x200 pull w/paddles - evens free @ 2:50, odds alt. ba/fr by 50 @ 3:00
5x100 fr @ 1:25
100 cool down
I spent a couple minutes in the hot tub afterwards and stretched out some before meeting a friend for an 8 mile run.
200 IM Drill
150 Free @ 2:10
100 Free @ 1:30
50 FLY @ :50
150 Free @ 2:00
100 Free @ 1:20
50 FLY @ :45
***was going to go round 3 next (1:50/1:10/:40), but got bombarded by 2 others @ ~5:35am in the lane and had to bail I was looking forward to it too!!
8 x 75 @ 1:10 (25 kick w/ board, 50 Free)
300 Free Pull
3 x 100 Breast strong @ 2:00ish
We've got the "state champs" for Inland NW this weekend coming up. It's actually the eastern half of Washington state, and northern half of Idaho state.
I'm swimming the 400 IM, 200 Back, 100 Breast on Saturday, and the 200 Breast, 50 Breast, and 1000 Free on Sunday. Not my greatest events, but I'm going to go for it in the 400 IM and the 1000. The breaststroke events, I'm just going to try to beat the "hotshot" 55 year old breaststroker from one of the other teams. 4 relays I'm sure also for points toward the season ending total...we've got a shot for the points championship for the SCY season amongst our rival workout groups in the LMSC!
Updated March 21st, 2011 at 12:17 PM by jaadams1
Mon Mar 21st, 2011
Between women's NCAAs, being kicked out of the Swim center during womens NCAA's & SXSW, I've been a bad swimmer and blogger.
I did train Wed & Sun but not Thu, Fri, & Sat.
I went to every NCAA session.
Took a bunch of photos. will put them up on FB soon.
Also shot a few SXSW videos with my IPhone which you can see at:
UT Men leave for NCAAs today
weighed 220, plan to lose 5 lbs this week to trim up for Zones
Subscribe to Ande's Swimming Blog
LIFTED TODAY & plan to lift
M W F S this week &
T T next
UT, SCY main pool
6:30 - 8:00
dove in on around 6:48
trained with tyler and Mike beside
larry, todd, & Jim
wore FS1 Jammer
arrived late and talked with UT mens coach Kris Kubik for a bit so I missed warm up
4 x 150 done 125 fr 25 fl on 1:55
did 1 arm stroke drill on fly
4 x 50 fl on 1:00 desc
4 x 125 on 1:30
done 100 fr 25 bk
4 x 50 bk desc on 1:00
4 x 100 on 1:10 done 75 fr 25 br
4 x 50 br desc
assigned 800 fr desc 200's
did skipped it
25 fr on 30
50 k fast went 32
75 fr on 1:30
100 k fast
125 fr on 2:30
assigned 200 k fast
did skipped it
rested 8 minutes
150 k strong
Next meets are:
Fri Apr 1 - Sun 3, 2011
2011 South Central Zone SCY Championships
Josh Davis Natatorium, San Antonio, TX
Fri 1650 fr, 400 IM
Sat 500 fr, 200 bk, 100 fr, 200 br
Sun 1000 fr, 50 fr, 200 IM, 50 fl
Thu Apr 28 - Sun May 1, 2011
2011 USMS SCY Spring Nationals
Kino Aquatic Complex, Mesa, AZ
Order of Events
I'm about to go off to swim, but here are the videos that Jim and Speedo kindly took of my swims on Saturday. The 50 back has an attempted post race interview by Jim. The 100 back vid starts on the second length -- technical difficulties. Jeff Commings also posted a nice article about my swims in Swimming World Magazine news.
"Leslie Livingston Smashes Three Masters World Records -- March 21, 2011
NORTH BETHESDA, Maryland, March 21. LESLIE Livingston of Patriot Masters broke three Masters short course meters world records in the 50-54 age group last weekend at the Albatross Meet.
Livingston, 50, set a new mark in the 50 backstroke with a 30.58, obliterating Karen Andrus-Hughes' mark of 32.13. Another Andrus-Hughes record fell later when Livingston swam a 1:09.25 in the 100 backstroke, taking down the previous mark of 1:10.35.
Livingston's final record came in the 50 butterfly when she touched the wall in 30.50, just under Traci Granger's world record of 30.60."
Women 50-54 50 SC Meter Backstroke
WORLD: W 32.13 12/7/2008 K.ANDRUS-HUGHES, USA
1 Livingston, Leslie 50 Patriot Masters 32.00 30.58W
50 back vid:
[nomedia="http://www.youtube.com/watch?v=NBGgg8DjvGY"]YouTube - Fort 50 back World Record 50-54[/nomedia]
Women 50-54 100 SC Meter Backstroke
WORLD: W 1:10.35 9/9/2007 K.ANDRUS-HUGHES, USA
1 Livingston, Leslie 50 Patriot Masters 1:11.00 1:09.25W
Excerpt of 100 back: [nomedia="http://www.youtube.com/watch?v=-2VaYWUM_bE"]YouTube - Excerpt of Fort 100 SCM back world record, 1:09.25[/nomedia]
(Fort lane 5, Swimosaur lane 6)
Women 50-54 50 SC Meter Butterfly
WORLD: W 30.60 12/6/2008 TRACI GRANGER, USA
1 Livingston, Leslie 50 Patriot Masters 31.90 30.50W
50 fly vid: [nomedia="http://www.youtube.com/watch?v=Y-f6DPuIzQM"]YouTube - Fort SCM 50 fly, WR, 30.50[/nomedia]
-- I still think my 50 & 100 back went about as well as they could. I was way too deep on the second length of the 50 fly and had a really bad breakout. The starter also held us a really long time on the blocks. But considering it was my third swim of the day in about 3 hours, very happy with the time. And I didn't even sneak in an extra breath on the second length! Though I did on my relay leg.
Updated March 23rd, 2011 at 11:01 AM by The Fortress
Swam on Friday & Saturday, but didn't feel like posting it here - just put it in my FLOG - did 5100 on Saturday, all by myself. I hate swimming solo. Solo most of today, too.
Spent too much time talking between sets today. Was hoping I could get one of the ATAC guys to pace me for 7 x 100's on the 1:30 - but since they are on Spring Break, no one (out of 3) wanted to go there. Poo. BUT, I did 7 x 100 on the 1:30 by myself!! Only had 3 sec to spare on #7, but I did it!!
6 x 700 as follows:
700 warmup w/stroke mixed in
300 pull no paddles, 100 breast kick underwater drill, 300 pull no paddles
100 IM, 200 free, 100 IM, 200 free, 100 IM
14 x 50 on the :45, except #7 & #14 were EZ on the 1:15
7 x 100 on the 1:30, short rest after #3
300 breast free cool down
TOTAL: 4500 LCM
400 Warm up
6x50 - :45
800 Free - 10:00 (Open Turns every 200, 1:15 pace)
4 times through
* 200 Kick - 5:00
* 6x50 - 1:00 (Odds Stroke, even pull, #5 hard)
200 Cool down
Played a pickup game of soccer yesterday and was fairly tired this morning. 800 on a 1:15 pace was not appealing. But Roger came back from spring break so I got a draft for the first 500 yards until I lost contact. Finished the remaining 300 yards fairly strong. Ended up at 9:54.
Had issues with my allergies this morning. I knew on #6 of the 100's I was about to convert over to a rapid heart beat due to lack of oxygen so I backed off and did backstroke on that one then just warmed down.
I hate that this is happening 4 1/2 weeks out from Y Nationals but then I know this always happens when my allergies are bad.
10x100@1:45 Free held 1:32's
500 Free kick w/fins every 2rd 25 fast
10x50@1:00 Fly w/fins as 25 drill/25 sprint odds skull drill evens underwater recovery
6x100@1:30 Free w/paddles, bouy & tempo trainer this was supposed to be 10 but not to be today. held 1:19's till I had to stop
200 Free easy
4x50@:10R Free over kick
Total 3000 yards
Today I journeyed out to Brighton Beach for a quick dip in the ocean. The water temp was 41, the air temp in the mid-40s, but it was a sunny and windless day, and the water was clear and calm. The coldest water I had ever swum in before today was 48, so I wasn’t sure how my body would react.
We had a group of eight CIBBOWs swimmers today, some of whom have been swimming out at the beach weekly all through the winter. I watched several folks get in and out while I waited for my swim partner to show up—the hardiest swimmers swam for about 15 minutes. It’s interesting seeing different approaches to getting in such cold water. I was definitely among the taking-my-time contingent—for the record, 41 feels really cold! Once I started swimming it was better than I thought it would be, but never totally comfortable. I only swam a little ways before I turned around and headed back to shore. The pins-and-needles discomfort in my hands and feet was the limiting factor today—I don’t think I was in the water long enough for my core temp to actually drop much, and for the rest of me to feel very cold.
As short as the swim was, being in the ocean, especially on such a beautiful day, was really exhilarating and beautiful, and left me looking forward to my next time out. I’m hoping the water has warmed up to at least the mid-40s by then, and that I can swim a little longer.
After getting out, my hands were a little stiff, and I had trouble getting my earplugs out. I put on my swim parka, and warmed up by tossing a football around in the sunshine before attempting to get dressed. I never had a shivering response today, but felt really suffused with warmth within a couple of minutes of getting out of the water.
After our swim and football game on the beach, our crew decided to head over to a Georgian bakery in Brighton Beach that swim buddy Hannah had heard about, for a hot cheese bread treat called khachapuri. We supplemented this with a few purchases from the deli counter of a nearby Ukranian grocery store, and went over to a nearby apartment for a sumptuous brunch. It turned out to be a wonderful Brighton Beach day, with a little swimming, a little playing on the beach, and a lot of eating and socializing. I hereby declare my open-water swimming season open!
We were going to go cross country skiing this morning but the weather was cold and windy in town so we assumed it would be really bad at Bogus Basin. So we went to breakfast then to the YMCA for a short swim. Kelsey has just recently resumed swimming so it was cool to have her in the the water with me.
300 swim back and free
3 x 100 free/1:45, build
3 x 100 free/1:45 desc
1 x 100 easy
3 x 100 back/1:45 desc
Total: 1500 yards
OK so I had a night of hell...my 9 year old son kicking me in his sleep...then I was awake...and congested. So Mrs Stud gave me decongestants...I didn't realise they are over the counter amphetamines...so I was awake until about 4am.
Got out of bed around 7:30am for breakfast and decided I should take more decongestant to stay awake, and headed out to IHOP where I stuffed my guts.
I got in for my 2oo FR and didn't know what to expect I went:
30.56 1:05.89 (35.33)
1:41.21 (35.32) 2:14.52 (33.31)
I think i backed off b/c I was so far ahead of the pack...and I'm not experienced enough in the 200 to know what I will do. That said it's a 4 sec drop and I am ecstatic with it...I came in 10th place!
50 BR to come...went 32 flat for 4th place. Very happy with my swims...especially getting pts in freestyle events.
Updated March 20th, 2011 at 04:54 PM by SwimStud
Well this new year has been a bit of an illness and fatigue plagued one so far what with CT snow and other things going on. I almost didn't sign up for the harvard meet but did as I won't get to another high tier SCY meet this season.
I shaved and have rested since wednesday this week, although the weights and running have been cut out for over week.
I arrived nursing a sniffle and congestion issue so didn't know what to expect
I entered the 100 BR and the 50 FR:
100 BR 1:11.34 33.x/37.x I was very surprised to break 1:12. My PB was 1:13.09 from Nats 10...to go nearly @ seconds under that was really satisfying.
I went ;27.1 which is a 2nd best time for me non B70. I went :26.92 at Nats in 10.
A fun, small meet. With swimmers from three clubs; Sawtooth Masters from Boise, Zen Masters from Sun Valley, and the Utah State University Masters from Logan UT. But enough swimmers (around 50) that with the meet format of separate heats for men and women there was enough rest between events.
I did 4 swims with my main focus on the 100-200 back, and then a 50 free and 100 fly (not sure why).
200 Back - 2:41.48. Not a best time by several seconds but a first in my age group and 2nd overall. I felt really good on this and should have taken it out faster. Finished with a lot left in the tank. I need to do more pace work so I have a better feel for how fast I can go out on this.
50 free - 28.94. Terrible race! The only things I did right was good start and turn, and only 3 breaths. Kick was only fair, need to kick harder and faster! Stroke was horrible, felt like I was spinning the entire way.
100 back - 1:13.33. Not a best time, but a solid swim. And like the 200, 1st in age group and 2nd overall (same guy beat me). Again I felt realy good, smooth and strong. Start is a little weak but turns were good and had good walls, 6-8 sdk off each. Like the 200 this race showed me what I need to focus on for the next 6 weeks to be ready for Nationals.
100 fly - 1:19.52. Haven't swam this event in 4 years. I entered this just to see how I could do. Not too bad. Was smooth the whole way, no pianos fell on me. Off my best time by about 4 sec but I was ok with it since I don't train for this event.
Medley Relay - 50 Back No time. The relays were just for fun, and pure racing. Each club had a team for each relay. I led off and again was second (same guy again!). Great UW and breakouts! 12 sdk off start and 10 off wall. Sawtooth won all the men's relays, even against the young guys from USU.
All in all a solid meet. I can tell I've been focused on backstroke as they were my best swims. Now I just need to start working on pace for the 100-200, and do more speedwork. Will need to work more on the free so I can get ready to do the 50-100 in Mesa.
I'm hoping I can get one more meet before Nationals, but it doesn't look too good. Nothing close enough for a weekend drive, although the USU group said they may hold the Utah Masters State meet if they can get it organized in the next week or so. I hope so.
Total yardage with warm up, races and cool down - 2200 yards.
Updated March 20th, 2011 at 03:22 PM by poolraat
Nerves and eccentric training work!
Just a short blog about the Albatross SCM meet, which I am over the moon about.
Previous WR = 32.13
PB = 31.14 (Jaked & kneeskin)
Today's race = 30.58
I was simply shocked by the time. Shocked. 15-16 + 14-15 SDKs. Lane 7 was good to me. I apparently like shallow water. lol A teammate told me I was a high 14 at the feet, though Speedo thought low 15. I used the entire 15 meters on the start. And the official was standing right at the 15 meter point to judge. I flat backed the start a little, and was somewhat shallower than usual.
Previous WR = 1:10.3
PB in Jaked = 1:09.5
PB in kneeskin = 1:10.3
Today = 1:09.25
I swam the race as hard underwater kicks and easy speed on top of the water. I did not take it out fast because, I believe, this would just result in paralysis. Splits: 33.7 & 35.4, which is essentially an even or negative split. I had a good last 15 meter sprint and was able to pick up the tempo. Perhaps I could have picked it up a bit more on the 3rd length, but I didn't seem to have much in the tank at the end.
A friend snapped a pic of the turn at the 75. I'm in lane 5, turning first. Judd Jones, Susan Williams, Muppet and Barbara Clifford-Dicks are also in the shot. It helped having speedy people to race!
Previous WR = 30.6
PB Jaked = 29.6
PB in kneeskin = 30.3
Today = 30.50
I short stroked the turn a bit and had poor breakouts on both lengths (especially the second, too deep), which is confirmed by video. And my legs were very tired from the 100 back. Was therefore thrilled to see this time come up, and I was pushed by two speedy women in adjacent lanes. But I think I can go faster with more rest and better execution. (This time may be slower than my converted 27.2 from 2 weeks ago in SCY). Still happy!!!
GMUP mixed 160+ 200 medley relay, 1st place, 2:04
Swam fly leg, split 30.21
-- Poor Speedo had to swim the 50 free leg immediately after his 400 IM.
Many videos were taken. Though Jimslie says he may have messed up my 100 back ... Will know tomorrow. Jimslie and Speedo had great meets by the way!
Ande sent me a wonderful text during the meet: "You let the world see what you imagined." Really made me smile.
And then Jimslie spilled beer on me at the after meet social (both negligently and intentionally). See attached.
Updated March 23rd, 2011 at 11:08 AM by The Fortress
Since the "official" team practice was not until 10am this morning, I swam with the other teammates (who are really fast) that meet at the Y at 7am. Such a fun group of people to swim with. I had been swimming on my own on Saturday mornings, but really, really like swimming with these people - so supportive, encouraging, and fun to be with. After all, how many people can get together, swim 12 200s on 3:15 (or 3:30) and still manage to smile? Here's what we did this morning:
1 x 300 Drill/Swim on 6:00 (200 fist drill/100 free)
8 x 25 Free on :30 (h/e, e/h by 12.5)
1 x 300 Kick on 6:00
4 x 50 Kick FAST on 1:15
3 x 200 Free on 3:30
3 x 200 Free on 3:15 (negative split)
3 x 200 Free on 3:15 (wore fins, 1>3)
3 x 200 Pull on 3:30
Total Yards - 4250
More of an endurance workout today, since much of this week has focused on sprinting. Taking today and tomorrow really easy (plus B-ball is on!). One week to go before the state meet!
Went to swim at the YMCA this morning/afternoon. I had a good workout, and it got more interesting as the lanes started getting fuller and fuller. I was eventually swimming with 4 in a lane...luckily the 4 fastest all swam together. The funny part was watching the common swimmers try to figure it out. The noodlers had to give up their area of 2 lanes down to just 1 lane, since we had 4 laps lanes with 4 in each lane already and even more people coming. WTF??? Where did all these people come from???
5 x 100 Free @ 1:30
4 x 100 Free @ 1:25
3 x 100 Free @ 1:20
2 x 100 Free @ 1:15
1 x 100 Free @ 1:10
I pretty much held 7's & 8's all the way through. Luckily I finished this part of my workout before the huge onslaught of swimmers arrived.
400 Free Pull
4 x 50 Fly
3 x 200 Free @ 3:00 FAST (2:10, 2:12, 2:12)
I was following a 19 year old from the swim team who was doing 200s SDK with big fins on his back (he was holding 2:08/2:10s), so I had a huge wake to fight through, but I was determined to stay up with him. These were the fastest 200s I've done in practice in a long time, and considering the wave machine I was following, I thought I did quite well. I was exhausted at this point...all in 60 minutes.
Saturday with the girls, I only had Sandra and Harlee today so we did alot of fly work.
300 Breast kick w/brfins
2x100@:15R Breast w/brfins & paddles
500 Free kick w/fins
500 Fly w/fins broken 1,2,3,4,1,2,3,1,2,1
20x25 Fly Drills w/fins
Total 3000 yards
Decided to give up chocolate for Lent and within a week I got sick with the flu followed by a cold. Regardless, it's been 10 days of no chocolate!!!
I'd rather get sick now than later in the spring when the weather is really nice!
Headed to do a 1 hour straight swim - want to see how far I can go nice and easy. Just a relaxing workout, and more to clear out the sinuses
Also want to add some distance to that USMS Go the Distance challenge.
This morning I swam the 6am lcm workout with AGUA masters. I had taken a couple of days off because of a sore elbow—I hurt it either doing weights or rowing on Tuesday night. The rest fixed things, and also made me pretty energetic from the get-go this morning.
My goal today was simply to get in a full 2-hour lcm workout. I'm trying to do that at least once a week now to prep for the MIMS 2-person relay I"m doing in June (which has 2-hour swim shifts). Here’s how it went:
600 lcm warmup (400s, 200k)
1200 swim, alternating ST/FR by 300s [I did my first 300 ST all backstroke, then second BR/BK/BR by 100s]
7 x 50 FR, beginning each length doing catch-up drill and transitioning to regular stroke
5 x 50 FR, one-armed drill with non-working arm at side, paddle on working hand [I’m always very pokey at this drill, and today I got out of the pool to watch how other swimmers looked when they did it. I saw many teammates who looked like I felt, ie, they got stuck at the end of the armstroke, and it looked like it took a great deal of effort to recover the working arm. I also noticed that swimmers who didn’t have this pause maintained a much better body position. When I got back in I focused on keeping my head down and the drill was much easier—I realized I had been lifting it much too high and taking much too long on the breath (which is taken on the non-working-arm side, so there’s not that arm motion forcing/helping you to get your head back into the water).
3 x 100 FR fast holding donuts [Not real donuts, alas—just the round spacers from lane lines, so that this is a modification of fist drill. I skipped one of the 100s watching lanemates and experimenting with stroke mechanics again.]
8 x 50 FR @ :50, holding <:45 [39s-41s]
100 easy BR
6 x 400 @ 6:15 for best average time [I moved over to the fast lane for these, and surprised myself by making them all. My times ranged from 5:45-5:55, and I averaged around 5:52.]
300 easy warmdown
I was happy with this workout, and very happy to have no elbow pain. I need to take more care not to overextend my elbows or let them get pulled slightly out of joint when doing my weights. I think the problem often happens not when I’m actually doing specific exercises—I’m usually good about paying attention to and limiting my range of motion on those--but rather when I’m getting and putting back dumbbells from the racks and carrying them around the weight room..
I’m toying with the idea of swimming out at the beach tomorrow. Yesterday’s warm weather made me especially antsy to go, plus one of my friends who has been under the weather thinks that an ocean dip might help her recover. I know it’s a little insane—water temps have just recently risen to the 40s—and that I might get out there and not even want to get all the way in. But the idea isn’t leaving me alone, so I might well find myself shivering on the beach tomorrow.