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  1. DOUBLE Tue Nov 9th 2010

    by , November 9th, 2010 at 02:37 PM (Ande's Swimming Blog)
    DOUBLE Tue Nov 9th 2010

    meet in 11 days

    working on weight loss, speed, strength, & racing with a touch of taper & a shave


    Subscribe to Ande's Swimming Blog

    scy
    Sean Foley Coached
    Rollingwood Pool
    Noon to 1:00
    trained with Rip Esselstyn,
    Beside Aa..ron Pie..rsol, L.a.nce A.r.m.s.t.r.o.n.g, Bill Stapleton, Shaun Jordan, Chris Kemp, Trent Turner, Issac Grombacher & Mary
    WORE yingfa Jammer

    WARM UP
    200 fr
    200 IM
    200 k

    MAIN SET

    assigned: 4 x 125 on 1:45
    done 100 fr, 25 stroke IM order
    did: 4 x 50 fr 50 skip 25 stroke

    4 x 75 on 55

    4 x 50 on 1:15
    done 25 under water, 25 easy fr

    assigned: 4 x 125 on 1:45
    done 100 fr, 25 stroke IM order
    did: 4 x 50 fr 50 skip 25 stroke

    4 x 75 on 55

    4 x 50 on 1:15
    done 25 under water, 25 easy fr


    200 BROKEN FR
    done 100 fast, rest 15 sec,
    50 fast, rest 15,
    50 fast


    2010 SCM Meets

    2010 Ron Johnson Invitational Arizona and Southwest Zone SCM Championship
    Sat 11/20/2010 & Sun 11/21/2010
    Tempe AZ
    Got Hotel, flight, & car rental
    found a killer hotwire.com deal
    3 star hotel, serves breakfast, 5 miles from pool for $43 a night!
    3 100 SCM Fly
    5 50 SCM Back
    9 400 SCM IM
    12 50 SCM Free
    17 100 SCM IM
    19 50 SCM Fly
    26 200 SCM IM


    Masters of South Central Regional SCM Championships
    Dec 4th & 5th
    San Antonio, TX
    Hosted by MOST
    NEED TO ENTER
    Categories
    Swim Workouts
  2. Tue Nov 9th 2010

    by , November 9th, 2010 at 11:47 AM (Ande's Swimming Blog)
    Tue Nov 9th 2010

    meet in 11 days

    working on weight loss, speed, strength, & racing with a touch of taper & a shave


    Subscribe to Ande's Swimming Blog

    scy
    whitney Coached
    UT Swim center, main pool Noon to 1:15
    trained with mike & ritchie
    beside tyler, james, larry, Ned
    WORE yingfa Jammer

    WARM UP
    200 fr
    200 ra
    200 fr
    200 la
    200 k went 2:17

    MAIN SET

    assigned: 4 rounds of (5 x 100 on 1:30 followed by 200 krls
    did:
    round 1 5 x 50, 100 easy
    round 2 skip
    round 3 skip
    round 4 5 x 50, 100 easy


    2010 SCM Meets

    2010 Ron Johnson Invitational Arizona and Southwest Zone SCM Championship
    Sat 11/20/2010 & Sun 11/21/2010
    Tempe AZ
    Got Hotel, flight, & car rental
    found a killer hotwire.com deal
    3 star hotel, serves breakfast, 5 miles from pool for $43 a night!
    3 100 SCM Fly
    5 50 SCM Back
    9 400 SCM IM
    12 50 SCM Free
    17 100 SCM IM
    19 50 SCM Fly
    26 200 SCM IM


    Masters of South Central Regional SCM Championships
    Dec 4th & 5th
    San Antonio, TX
    Hosted by MOST
    NEED TO ENTER
    Categories
    Swim Workouts
  3. sarasota Y Sharks Masters 5:30 AM Workout -11/10/10

    by , November 9th, 2010 at 11:36 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 250 4:00
    5 X 100 1:30
    4 X 50 descend 1-4 :50

    1 X 500
    Broken :15 @ 250
    Choice-fins optional

    20 X 50 1:10
    odd: swim
    even: kick

    6 X 25
    odd: build to race finish
    even: blocks-sprint 20

    1 X 75 easy
    1 X 50 blocks
    1 X 75 easy


    WARM DOWN: 4 X 50 easy 1:00

    1500 swimmers: 12 X 50 1:00
    odd: easy/perfect
    even: race pace
    Categories
    Swim Workouts
  4. Calm LC workout

    This morning I swam at Riverbank. Hereís what I did:

    700 lcm warmup

    3 x 200, desc.
    2 x 50 kick
    2 x 200 steady
    2 x 50 kick
    1 x 200 fast
    2 x 50 kick
    [I did this set with a couple of swim buddies. We had a LC lane all to ourselves the entire session!]

    I had started out the morning feeling very sore and tired. That set of 200s went well, but I was totally spent afterwards, and thought I would just swim a short warmdown and get out. But for one reason or another I kept staying in the pool, and ended up doing about 1500m of very easy swimming to finish things off. It felt really great. I worked on doing some breaststroke with exaggerated gliding, and on my head position on my FR breathing, and did some balance drills as well. I also tried swimming with a wiffle ball under my chinóone of my lanemates brought in a couple for us to try, since we had both been told during a stroke analysis clinic that it would be a useful exercise for usóbut that didnít work at all. Iím officially not a wiffle ball fan, although this morning they were good for laughs.
    Categories
    Uncategorized
  5. Muscles are sore today

    by , November 9th, 2010 at 07:38 AM (Mixing it up this year)
    Muscles are sore in the shoulders both sides. Did not really loosen up today but knew this would be how today would go. Lower back issues made me decide to do fly.

    5x200@3:15 Free
    5x100@1:30 Free kick w/fins
    500 Fly kick w/fins alt 100 on back/100 on side
    10x50@1:00 Fly w/fins as 25 skull drill/25 sprint
    6x100 1-3@1:30, 4-5@1:25, 6@1:20 Free w/paddles & bouy went 1:21, 1:22, 1:21, 1:18 1:17, 1:15
    200 Free easy

    Total 3300 yards
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  6. You'd think I had a job or something....

    In the past several weeks, I've had to make some adjustments to my workout. Work is finally starting to ramp up and attempt that "utilization to his full potential" crap that the authority figures in my life have always talked about (Parents... teachers... professors... coaches... etc...) Which has ultimately lead to a rise in the number of hours working.

    For about 2 straight weeks I was driving down to Oak Park outside of Chicago. So this would cut into my sleep schedule and thus my morning lifts were gone. Instead - they were replaced with the 80-90 MPH drive down 294 and 290. I think most people didn't even see my car, it was more of a silver blur at 6 in the morning.

    For those two weeks, I was unable to lift at all, and I was lucky to make practice. Sleep was cut to about 4-5 hours per night, and maybe an hour before practice (if I was lucky). I made it through those two weeks and straight into the Sink Or Swim Classic and another week of more of the same and shot immediately into the GRIN Fall Classic. As you all saw - I did really well for me.

    Well starting after the GRIN Fall Classic I was "able" to jump back into lifting. The problem was - I wasn't falling asleep after practice. I had also gotten used to sleeping in a little (til 6:00 AM instead of getting up at 5:00 AM) as a result of my travels and not lifting. So I've adjusted my workout schedule AGAIN.
    Trying to double up on lifting/swimming on days where I have to work just seem relatively useless since I was always just so exhausted. I felt like my work, my workouts and my swims were all suffering as a result of the schedule.

    So now:
    Swim:Sunday 7:30-9:00 PM, Tuesday/Wednesday/Thursday 8:30-9:30 PM
    Lift: Friday, Saturday, Sunday, Monday (Sunday will be optional)
    Core: 6 Days a week with a floating free day.

    I lift now whenever its convenient (Evenings on Mondays and Fridays). My new gym has a massive collection of weights and machines. So if I can't find something to do - I'm obviously not using my creativity.
    I wake up almost every morning between 6 and 6:30. That means I can eat a light breakfast and be ready to do core by 7:00 AM. I make sure I put in at least a half an hour of straight core work. I enjoy it because it gives me an endorphin rush in the morning, preps my mind for the day and helps to maintain the efforts I've taken so far in my swimming.
    I think its a pretty ambitious plan, but I also think I can handle it pretty well. I'm currently 8 days in and so far so good

    My next meet and the rundown has been decided! I will be swimming at the West Bend Short Course Meters Meet. I'll be swimming the 50 fly, 200 free, 50 breast, 200 IM, and finally - the 1500 Free. There will be more on that later though. I'm not ready to start blogging those goals for that meet though. That will come! This will be my first competition 200 IM!

    What do you do for your workout? How do you compensate for friends/family/job/swimming?
  7. Veterans Day 5K

    The beach off-season is a surreal place. Most of the food vendors are boarded up, the roar of the Cyclone is replaced by a gentle whistle of wind passing through the old wooden cross beams, the Wonder Wheel cars have been stripped off the frame. From the boardwalk, the water is still inviting, though now with a chilly sparkle that only shines through the crisp autumn air.

    We (Rob and I) arrived rather early. His plane; on time, JFK terminal 7, and from there, just about 20 minutes to Coney Island. It was high tide... very high tide, and the jetties were almost completely under water. I gave a brief orientation to Rob, pointing to Breezy Point, Sandy Hook, Europe; described the invisible separation between Brighton Beach and Coney Island and then we entered Education Hall of the NY Aquarium. This would be our base for the day. Check in, pre and post race socializing would be here.

    Food, schwag, kayaks, swimmers, all started arriving as the buoys were being set. Beside Pismo Beach Rob, we had a couple of other out-of-towners swimming with us; Suzie Dods from San Francisco and Don MacDonald from Chicago. The best part of these swims is the gathering, and since this was the "last of the season" there were a lot of stories to share about all the miles swum this year. We had 9 EC swimmers present, and at least two who will be swimming it in 2011, dozens of MIMSers, probably a dozen Boston Light swimmers, the trio of Magellan and Beagle Channel swimmers and the one guy who I am pretty sure flew way more miles than me this year... criss-crossing the country to get a taste of every USMS OW championship swim, and quite a few others.

    The swim and post swim have been described well by Janet: http://forums.usms.org/blog.php?b=12310
    and Rob: http://robaquatics.com/2010/11/2010-...k-wrap-up.html
    and there are quite a few photos linked as well, so I will only add that I had a great time as always hanging out with my swim friends... old and new, and look forward to the next event though I have no idea at the moment when that will be.

    My planning for 2011 has just begun, and will revolve around a seven day Hudson River swim... dates and details are still TBD.
    Categories
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  8. Aerobic Swim, Monday, Nov. 8

    by , November 8th, 2010 at 08:37 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Aerobic Set:
    (structure swiped from Speedo)

    Used fins b/c I only had an hour to swim today and had to be quick.

    4 x 50 single arm fly drill @ :45
    4 x 100 backstroke kick @ 1:30
    4 x 50 backstroke @ :45
    4 x 150 (100 flutter kick with board + 50 free) @ 2:15
    4 x 50 backstroke @ :45
    4 x 100 backstroke kick @ 1:30
    4 x 50 single arm fly drill @ :45

    100 W/D

    Total: 3000

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

    Commentary:

    Quite sore today after yesterday's dead lifts & squats. This is the most sore I remember being in recent memory ... Probably indicative of my bronchitis-slacking. Was perfectly happy just getting in an aerobic swim; didn't feel like more speed work.

    I sent in my entries for NE Champs, which I guess are actually CZ Champs now. (Meets are so much cheaper than triathlons!) 32 days to go. If I did my usual gradual 3 week taper, I would have to stop drylands next Friday. Since I've only been doing them since Oct. 25, not so sure this is a good idea ... Maybe I should do "drylands light" or yoga the week of Thanksgiving? Or maybe I should stick with usual taper routine and effectively do a double taper? (Lotta taper bitchies with that option.) Unsure. This is when I need a sprint coach ...

    Bought the suggested celtic sea salt today (and sprinkled it in my carrot fennel soup). Info on the purported benefits:

    http://www.juicing-for-health.com/se...-benefits.html
    http://www.healthfree.com/celtic_sea_salt.html

    I also read that people with adrenal issues should not have fruit in the am. That kinda puts a damper on my morning smoothie routine ... I'd have to go back to my oatmeal habit.

    Updated November 8th, 2010 at 08:52 PM by The Fortress

    Categories
    Swim Workouts
  9. Monday, 11/8/10

    by , November 8th, 2010 at 05:02 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    warm up
    300 Swim (did 200 free/100 back)
    3 x 100 Scull/Drill by 25's (did 200 free/100 back)
    3 x 100/1:50 Strong build (did free-1:14, back-1:23, free-1:17)

    Kick
    5 x 100/15sr
    (alternated odds free w/board and evens back, times were 1:50-55)

    Sprints (800)
    1 x 100/2:00 smooth (did free-1:20)
    6 x 25/40 fast - only 2 breaths on free
    (went fly-back-free twice through. 3 breaths on fly, all the air I could get on back)

    1 x 100/2:00 smooth (did back-1:25)
    4 x 25/50 fast - only 2 breaths on free
    (went free-back-fly-free, like above on breathing)
    (for the above, not sure of times on 25's, back around 17, free around 15, fly around 16)

    1 x 100/2:00 smooth (did free-1:20)
    2 x 25 fast off blocks (only 1 breath on free)
    #1 back, #2 free
    (not sure of times on 25's, back around 15-16, free around 13-14)

    1 x 200 smooth

    Total: 2200 yards
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  10. Mon Nov 8th 2010

    by , November 8th, 2010 at 03:38 PM (Ande's Swimming Blog)
    Mon Nov 8th 2010

    meet in 12 days

    time to work on weight loss, speed, strength, & racing, then add a touch of taper & a shave


    Subscribe to Ande's Swimming Blog

    LIFTED WEIGHTS TODAY

    scy
    whitney Coached
    UT Swim center, Dving Well
    Noon to 1:15
    trained with tyler, jon, andrew
    beside james, larry,
    WORE yingfa Jammer

    WARM UP
    300 fr 50 IM
    200 fr 50 IM
    100 k 50 IM
    50 IM

    MAIN SET

    assigned: 4 x 150 on 1:50
    did: 4 x (2 x 50) on 1:50

    assigned 400
    did 4 x 50

    assigned: 4 x 150 on 1:50
    did: 4 x (2 x 50) on 1:50

    assigned 400
    did 4 x 50

    assigned: 4 x 150 on 1:40
    did: 4 x (2 x 50) on 1:40

    assigned 400
    did 4 x 50

    assigned: 4 x 150 on 1:50
    did: 2 x 150 easy speed smooth
    went 1:32

    assigned 400
    did 100 easy


    2010 SCM Meets

    2010 Ron Johnson Invitational Arizona and Southwest Zone SCM Championship
    Sat 11/20/2010 & Sun 11/21/2010
    Tempe AZ
    Got Hotel, flight, & car rental
    found a killer hotwire.com deal
    3 star hotel, serves breakfast, 5 miles from pool for $43 a night!
    3 100 SCM Fly
    5 50 SCM Back
    9 400 SCM IM
    12 50 SCM Free
    17 100 SCM IM
    19 50 SCM Fly
    26 200 SCM IM


    Masters of South Central Regional SCM Championships
    Dec 4th & 5th
    San Antonio, TX
    Hosted by MOST
    NEED TO ENTER
    Categories
    Swim Workouts
  11. And now for some sprinting

    This morning I swam at Riverbank pool. Hereís how it went:

    1000 lcm warmup (400S, 200K, 200P, 200 d/s)

    500 moderate with paddles

    10 x 150 (100 build / 50 kick) [I did this set with a couple of swim buddies, and skipped one of the 100 builds when I got too far behind. I focused on getting my feet on the wall as quickly as possible on the turn between the 100 build and 50 kick]

    8 x 50 FR sprint work: 2 x (3 fast strokes, rest easy), 2 x (6 fast strokes, rest easy), 2 x (9 fast strokes, rest easy), 2 x (12 fast strokes, rest easy)

    200 warmdown

    I was expecting to be tight and sore after all the weekend swimming, but things felt pretty good after my long warmup this morning. My freestyle form has definitely improved over the last decade or soóI used to have a jerkier and more unbalanced stroke, and ended up with slightly injured back muscles any time I swam much more than 1500 yards continuous freestyle. Thanks to some very patient coaches, Iíve been able to transform my stroke into something more sustainable and less injury-prone.

    I signed up for the 11/21 meet on Long Island today, and for a little something different decided to swim all the 50s. The meet is billed as a dual meet (between Metro and NJ masters), and it should be short and fun. Iíll do my best to hocus-pocus myself into a sprinter over the next 12 days!
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  12. Sarasota Y Sharks Masters 5:30 AM Workout -11/09/10

    by , November 8th, 2010 at 01:19 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 200 3:15
    4 X 100 1:30
    6 X 50 :50
    4-5-6: 25 fast/25 easy

    1 X 600
    Broken :10 at each 200
    Choice-fins optional

    5 X 50 kick 1:15

    4 X 50 1:15
    Descend 1-4. #4 @ 100%

    6 X 25
    odd: build to race finish
    even: blocks-sprint 20

    1 X 75 easy
    1 X 50 blocks
    1 X 75 easy

    WARM DOWN: 4 X 50 easy 1:00

    1500 swimmers: 12 X 50 1:00
    odd: perfect/easy
    even: race pace
    Categories
    Swim Workouts
  13. 11/08/10

    by , November 8th, 2010 at 10:22 AM (The Labours of SwimStud)
    Warm Up
    600 FR/BK by 100
    4 x 50 Fly 1:30

    Main x 2
    1 x 300 75 FR/ 25 IMO
    3 x 100 K HD 2:00
    1 x 200 50 FR/100 BK/50 FR HD
    8 x 25 K HD :30

    Stroke Set
    200 EZ FR
    2 x 100 BR P (Fast Hands)
    2 x 100 BR P/FL K
    2 x 100 BR 2:00

    Cool
    4 x 100 EZ
    Categories
    Uncategorized
  14. Strength in more ways than one

    by , November 8th, 2010 at 07:36 AM (Mixing it up this year)
    What a morning. Time to get some rest.

    Had a great workout today but then my locker would not open for anything after banging for 10 minutes on it I did finally get it to open but not without breaking it. They said this is not the first time they have had an issue like this.

    I borrowed the first part of the workout today from Tom (thanks) and it fit purfect

    500 Free
    400 Free pull w/paddles & bouy
    300 Free kick w/fins
    200 Free
    100 IM

    3x500@7:00 Free w/paddles & bouy went 6:46, 6:44, 6:41
    500 Free kick w/fins as 25 easy/25 moderate/25 fast
    500 choice drills w/fins alternated 100 1 arm fly/100 free kick on side

    Total 4000 yards
    5
    Categories
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  15. Best race prize ever!

    Saturday was the CIBBOWS Veteranís Day swim. Iíd been waiting for this event for over a month, and was really excited and just plain amazed to be doing an OW race here in NYC in November. The water was 55 degrees, the air in the mid-40s, but it was a beautiful sunny, still day. Swimmers had the choice of doing a 1M, 2M or 5k swimóthe course ran parallel to the beach for a Ĺ mile in each direction from the start, and you just swam back and forth until you reached the desired distance, then turned back in at the start buoy to finish. We were allowed to decide mid-race how far we wanted to swim, depending on how we felt in the cold water. Safety was a priority, with kayakers and jet-skis patrolling the course (and occasionally stopping us to ask questions designed to detect hypothermia), plus beach walkers with blankets and towels on the lookout for anyone who needed to exit the water mid-course. I felt very well looked after.

    When I first signed up for the race, my goal was to swim the 1-mile without a wetsuit. Over the last month, as I swam more outdoors, I decided that what I really wanted was to try the 5K. Going into the race, I was a little nervous about how I would handle that distance in the cold, but I was able to swim the whole thing without any trouble, and felt very proud of myself for doing it!

    It also turned out that I was the 1st-place woman 5Ker, and that netted me the best prize Iíve ever won at a swim raceóa pair of hand-knit gloves! They were made by my MIMS relay-mate John H., which made them even more special. Hereís a picture:



    I also won a pair of paddles, which I plan to decorate with blue waves to match the mittens. And this being a CIBBOWS race, there was tons of swag in the goodie bag. I unpacked everything when I got home:




    Pictured, clockwise from top left: cool tshirt from SWAN (one of the race's beneficiary organizations), race backpack, bodacious mermaid pendant, generous assortment of samples of sunscreen and toiletries and food products and the like, lobster hat (I was too late to get a penguin cap), race tshirt, prize mittens, swim paddles, CIBBOWS bottle opener, camoflage CIBBOWS cap


    The race itself was very well organized. The start was gentle (cold water definitely slowed the usual mad dash into the waves), and I had no trouble sighting the buoys at each end of the course. I was stopped 3 times by the jet-ski patrol during the last half of my swim and asked (1) how I was feeling, (2) to make a thumbs-up sign, and (3) what year it was. I passed the tests, and they let me keep on going. For most of the race I saw very few other swimmers. My feet and legs started feeling a little cold at about the 1.5 mile point, but that seemed to stabilize at mildly uncomfortable rather than getting worse during the rest of the race. I did flex my ankles every now again to make sure I still had some decent range of motion in them (it would probably help keep blood circulating in my legs if I kicked). I wasnít up to sprinting up the beach after exiting the water, but walked carefully. After getting out of my suit and dressed I shivered a bit, but warmed up pretty quickly. The NYC Aquarium let us use their education annex as sort of a swimmers clubhouse during and after the race, and there was hot soup and drinks and food, and volunteers dedicated to making sure we were warm and happy. The volunteer-to-swimmer ratio was probably at least 2-to-1. CIBBOWS races are always fabulous, but they really outdid themselves with this one!

    I hung out for a couple of hours after the race and got to catch up with many old and new swimming buddies, some of whom I hadnít seen since the beginning of summer. It was a good time. Chaos was there (and was the overall 5K winnerókudos to him!), as well as Rob D. of the robaquatics blog. I think they both managed to outscore me in the swimsuit competition.

    On Sunday I went out to the beach again for the informal CIBBOWS weekend swim. I felt a little sore, but eager to swim again, especially since my friend Hannah was planning on being there. It was another beautiful sunny day. I still havenít gotten over my sense of wonder that I can actually swim in the ocean in such cold weather! There were about a dozen of us out today. Hannah and I swam maybe 2 miles together. On this swim I definitely felt colder than yesterday, and I was feeling chilled through by the time we got out. It took me about 15 minutes in the sauna to stop shaking, and afterwards the skin was on my arms and legs was all red and splotchy in interesting marbled patterns. I was feeling a little alarmed by this reactions, but Hannah, an experienced cold water swimmer, reassured me that it would not kill me, and would in fact go away fairly quickly. She was right.

    In doing this cold-water swimming, Iím never sure how far I should push. Up until this weekend, I feel like Iíve been pretty cautious about getting out of the water before I get uncomfortably cold. Doing the 5k race, and to some extent the long swim I did the week before, taught me that I can get to feeling somewhat uncomfortable without getting into any real trouble. Learning how far I can safely and happily push that discomfort is where I am now. Itís a little like learning how far into anaerobic distress you can push yourself with totally dying in a pool race, I think. I do feel reassured to be part of a group that includes many experienced, generous, and caring OW swimmers while I experiment with swimming in the cold.
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  16. Sat & Sun, Nov. 6-7

    by , November 7th, 2010 at 07:15 PM (The FAF AFAP Digest)
    Saturday:

    I had planned to take this as an off day, particularly since GMU was closed for an underwater hockey tournament. But Mini wanted to swim. So she did a workout while I did a 30 minute slow swim (no fins) which consisted of:

    500 warm up
    assorted 25s: overkick free, shooters, breast drills, fly drills


    Sunday:

    Swim/SCY w/Mini Fort:

    Warm up:

    700 various

    Main Sets:
    (Mini did different sets here)

    10 x 50 backstroke kick @ 1:00

    4 x (4 x 25)
    broad jump into pool + eggbeater kick to wall
    backstroke start to 15 meters then cruise
    fast underwater free recovery
    scull

    4 x (4 x 25)
    power dolphin kick on belly to 15 meters & then cruise free
    25 EZ
    25 shooter
    25 shooter

    50 EZ

    Speed Sets:

    This did not go as planned. I had been cramping some on the above (especially the starts) and didn't do very well on this set. Massive cramp right (calf toes, foot) on #2. Had meant to kick them all but did breast on #3.

    3 x broken 100s w/fins + 100 EZ @ 7:00 or so
    50 AFAP @ :45 + 25 AFAP @ :30 + 25 shooter
    #1 = flutter kick
    #2 = dolphin kick
    #3 = breast

    Only saw the clock at the 50. Went 25, 25, 30+. Doing a shooter on the final 25 is rather difficult after swimming fast.

    3 x 25 fast breast pull + 25 EZ
    (cramped even just pulling)

    100 EZ

    Total: 2900


    Drylands:

    Ran errands with the girls for a couple hours while Mr. Fort was still on his last long bike before B2B. Then headed to the gym with Mini. Forgot to buy celtic sea salt, which I am supposed to start taking as well.

    windshield wipers, 25
    back extensions holding 10 lb plate in streamline position, 20
    flutter kick on back on bosu, 2 x 100
    elevated push ups, 2 x 25
    sumo deadlift, 95 x 1 x 5, 115 x 1 x 5, 135 x 2 x 5 (hands were slipping on these cuz I didn't have my gloves with me)
    power front squats on this machine:*
    http://www.powernetics.com/index.php?pgid=3&subid=6
    250 x 1 x 8, 270 x 1 x 8, 300 x 2 x 3, 320 x 1 x 3
    alternating hammers w/20 lb DBs, 2 x 10 each arm

    RC work

    * The pads on this machine left marks on my shoulders, like little capillaries bursting or something. I guess this exercise has to be performed wearing a t-shirt or with towels over the shoulders.

    Mini refused to stretch with me again.

    Spent 10 minutes in the steamroom though making her wait.

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

    Commentary:

    Didn't really enjoy the swim today. I was kinda groggy and didn't feel good in the water. But perhaps I've been doing too much speed work lately, and need a break ... I felt like I got a better workout in at the gym. Though my quads are really going to feel those squats, I fear.

    Not sure I'll get to the pool tomorrow as I'm booked with dentist appts and swim and soccer practices most of the afternoon and until 9:00 pm. Perhaps something short and aerobic.

    NE Champs:

    Going to enter tomorrow:

    Saturday:

    100 fly
    200 back (may enter to get a 50 back split b/c of bad placement of the open 50 back)
    50 breast
    50 free

    Sunday:

    100 back
    50 fly
    50 back
    100 free (maybe swim for another 50 free split in case I miss a wall or something on Sat)

    Really really wish 50 back wasn't my last event. Seems to always be at big meets ... I'm bummed not to enter the 100 IM, but it's almost right after 100 fly, and I have to be realistic. I do like having the 100 fly first and on day one. Otherwise, I get tempted to scratch. lol. I'm going to enter with my times from the Albatross meet last March and my other Pro times.

    Updated November 7th, 2010 at 08:33 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout:11/08/10

    by , November 7th, 2010 at 06:55 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    One week until our SCM meet.

    SCY
    WARM UP:
    3 X 250 4:00

    1 X 800
    Broken :15 @ 400
    All choice, fins optional

    6 X 50 kick 1;15

    8 x 50 1;15
    1-4: perfect stroke
    5-8: descend to fast, #8 @ 100%

    4 X 100 2:00
    Choice
    All swims @ 85/90%

    1500 swimmers: 12 X 50 1:00
    odd: perfect stroke/easy
    even: race pace

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  18. 3 Weeks without Posting!!!!

    by , November 7th, 2010 at 07:23 AM (Adventures in Swimming)
    It's Sunday Morning, I actually have the extra
    10 min's it takes to post a workout.

    Coaching the Sharks SCY

    Warm Up:
    One of the Usual's
    S-300 K-200 P-200

    Set I:
    Do this 2X, All :10 R
    3 X 25 KICK - EZ-MOD-FAST
    2 X 50 DRILL/SWIM
    3 X 75 SWIM - DESCEND 1-3

    Set II:
    PULL 4 X 125 (:10-:15r)
    1ST 75 - WORK DISTANCE PER STROKE
    LAST 50 - Build

    Set III:
    Do this 2X
    SWIM 1 X 200 @ 2:40 (:15r)
    KICK 4 X 25 (:10r)
    SWIM 2 X 100 @ 1:15 (:05r)
    SWIM 100 EZ
    Try to keep the set continuous
    Take a Master's min between repeats

    Warm Down:
    100 EZ Swim/Drill
    TOTAL 3,300

    I've actually been swimming regular these past few weeks. At least 4 days a week.
    Only 1 with the team (Which I prefer). I've been swimming at the Y and the water is WAY TO WARM!!!!
    I have no energy left after about 30 min. Saturday I got to swim with the team and it felt great.
    I was able to hold my times down at least 4 sec's a hundred and didn't feel drained, I felt tired but not drained.
    The team practices at a High School pool that is right around 79 deg.
    A little cool when you hit it, but just right for working out.

    Enough Chat, Get back in the Pool!!!
    Categories
    Uncategorized
  19. One word to discribe the meet today - AWESOME!

    by , November 6th, 2010 at 04:23 PM (Mixing it up this year)
    After swimming for over 6 years now and not really seeing big time drops lately my first race today was just plain AWESOME! Went 1:20.52 in the senior age group taking 8th! No, I was not last...

    My best was a 1:22.81 done 2 weeks ago.

    By the time we got to the 50 Free at the end of the meet I was tired from coaching. Even being tired I managed a 29.02. I concider anything under 30 to be an accomplishment for me.

    Total yards 1150 yards

    Updated November 6th, 2010 at 10:56 PM by Donna

    Categories
    Uncategorized
  20. Saturday, Nov 5th 2010

    by , November 6th, 2010 at 03:21 PM (Ande's Swimming Blog)
    Saturday, Nov 5th 2010

    meet in 13 days, time to work on weight loss, speed, strength, & racing, then add a touch of taper & a shave


    Subscribe to Ande's Swimming Blog

    scy
    whitney Coached
    dick nichols pool, air in the 40's, water felt a bit warm 83 or 4
    7:00 to 8:30 dove in 7:25ish
    trained with tyler james bonney richie, & marcio
    WORE yingfa Jammer

    WARM UP
    100

    MAIN SET
    assigned: 1000 fr
    did 10 x 50 fr 5 SDKs off each wall

    assigned: 2 x 500
    did 2 x (5 x 50) 5 SDKs off each wall

    assigned 5 x 200
    did 5 x (2 x 50k) easy speed held 31's & 2's

    assigned 10 x 100 on 1:10
    did 10 x 50 on 1:10
    did 3 rounds of
    2 fly easy speed, held 28's & 9's
    1 free easy

    50 fly fast from a push
    went 26

    100 easy

    2010 SCM Meets

    2010 Ron Johnson Invitational Arizona and Southwest Zone SCM Championship
    Sat 11/20/2010 & Sun 11/21/2010
    Tempe AZ
    Got Hotel, flight, & car rental
    found a killer hotwire.com deal
    3 star hotel, serves breakfast, 5 miles from pool for $43 a night!
    3 100 SCM Fly
    5 50 SCM Back
    9 400 SCM IM
    12 50 SCM Free
    17 100 SCM IM
    19 50 SCM Fly
    26 200 SCM IM


    Masters of South Central Regional SCM Championships
    Dec 4th & 5th
    San Antonio, TX
    Hosted by MOST
    NEED TO ENTER
    Categories
    Swim Workouts