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  1. Today's workout was tough

    This morning I swam at Riverbank with a couple of swim buddies. Here’s what I did:

    800 lcm warmup (400 S, 200 K, 200 P)

    The Gauss Set (aka No Rest for the Weary)
    100 IM, 800 FR [12:04 (6:05, 5:59)]
    200 IM, 700 FR [10:27]
    300 IM, 600 FR [8:55]
    400 IM, 500 FR [7:27]
    500 IM
    [The original set was a little longer, with each round adding up to 1000 rather than 900m--I cut a 100 from each of the FR swims to keep up with my lanemates’ intervals. My goals were to 6-beat kick on every other length of FR, and keep my times under 1:30 pace. I did pretty well on the kicking; I missed my time goal on the first swim because I went out a bit too pokey, but then settled into a good pace. I was getting about 1:00 rest after each FR swim, and about 5 seconds after each IM.
    Today's discovery (about kicking): IMs become a little less fun when when your legs are already fatigued from swimming FR.]

    400 pull warmdown
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  2. Fri Dec 3rd 2010

    by , December 3rd, 2010 at 09:50 AM (Ande's Swimming Blog)
    Fri Dec 3rd 2010

    been having fun following
    SC Nats


    went to the Texas Invitational
    caught part of prelims &
    watch Finals till the break after the 50 fr


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    Masters of South Central Regional SCM Championships is 1 days away
    Sat Dec 4th & Sun 5th
    San Antonio, TX
    ENTERED more events than I plan to swim
    just wanted to give myself some choices:
    SAT:
    02 400 IM
    06 50 bk
    14 50 fr
    16 100 bk
    18 100 IM
    SUN:
    30 400 fr probably going for a split time
    34 50 br
    40 200 IM
    42 50 fl

    just renewed my USMS membership for 2011
    Don't have a masters team?
    Register with Longhorn Masters


    scy
    whitney coached
    UT Swim Center, diving well & main pool center course, BLOCKS
    6:30 - 8:00 dove in 6:33ish
    trained with Mike and Todd, & Bess
    WORE yingfa jammer

    WARM UP
    500ish did easy 50's

    50 SDK fast
    roll start off blocks
    whitney timed
    went 24.0

    didn't breathe before the turn

    200 easy

    25 fl FAST
    from a LEGIT start
    whitney timed
    went 10.4


    100 easy
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    Swim Workouts
  3. Thu Dec 2nd 2010

    by , December 3rd, 2010 at 09:40 AM (Ande's Swimming Blog)
    Thu Dec 2nd 2010

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    Next meet is 2 days away:
    Masters of South Central Regional SCM Championships
    Sat Dec 4th & Sun 5th
    San Antonio, TX
    ENTERED more events than I plan to swim
    just wanted to give myself some choices:
    SAT:
    02 400 IM
    06 50 bk
    14 50 fr
    16 100 bk
    18 100 IM
    SUN:
    30 400 fr probably going for a split time
    34 50 br
    40 200 IM
    42 50 fl

    just renewed my USMS membership for 2011
    Don't have a masters team?
    Register with Longhorn Masters


    scy
    whitney coached
    UT Swim Center, main pool center course, BLOCKS
    6:30 - 8:00 dove in 6:33ish
    trained with Mike and Todd, & Bess
    WORE yingfa jammer

    WARM UP
    400ish did easy 50's

    25 fl fast
    legit start off blocks
    whitney timed
    went 10.4


    200 easy

    50 bk FAST
    from a LEGIT backstroke start
    whitney timed
    went 24.9


    200 easy
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    Swim Workouts
  4. Limited time today

    by , December 3rd, 2010 at 08:23 AM (Mixing it up this year)
    Trying to get done before they start warmup for the college meet.

    10x100@1:40 Free
    1000 kick w/fins alternate 100 fly/100 free kick
    100,200,300,400@1:30Base Free w/paddles & bouy holding 1:25 pace nice and loose
    200 Free Easy

    Total 3200 yards
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  5. Dec 2, 2010

    by , December 2nd, 2010 at 11:15 PM (Keepin Track 2010)
    20 min WU
    4x50 on 45 raise heartrate
    300 kick alt 50 FR, 50 stroke

    P400 mod (1:30 base) Swim 8x50 85% Hard on 1:00 (held 30-32 from push)
    P200 mod, Swim 4x50 hard
    P100 mod, Swim 4x25 hard on :40

    easy 100

    2x300IM broken by 50 on 1:00

    200 WD
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  6. Thursday Solo

    by , December 2nd, 2010 at 11:01 PM (Swimming, Life, and Other Stuff!)
    I swam after school at the Monon Center solo. The pool was amazing; I was sharing with an aqua-jogger, the lane next to me contained 2 autistic boys and a facilitator, 7 noodle class ladies were in lanes 5/6, and lane 4 was a level 3 (?) swimming lesson with 7 kids. Somehow we all managed to do what we were there for and stay out of each others way!

    Today I finally got ahead of my GTD goal!!! Here's the workout:

    **4 X 200 Free on 3:30 interval (Swim/ Kick/ Pull/ Swim)
    **2 X 50 Flutter Kick
    **4 X 175 Freestyle on 3:10 interval
    **2 X 50 Backstroke Kick
    **4 X 150 IM Roll Order Rest:20 sec
    **2 X 50 Dolfin Kick
    **4 X 125 Freestyle on 2:10 interval
    **2 X 50 Breast Kick
    **4 X 100 IM on 2:00 interval
    **2 X 50 flutter Kick
    **4 X 75 Free on 1:15 interval
    **2 X 50 Flutter Kick on side
    **4 X 50 Free on :50 interval
    **2 X 50 Dollfin on back
    **4 X 25 Butterfly on :30
    **2 X 50 Flutter Kick

    4,400 scy
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  7. Thursday, Dec. 2

    by , December 2nd, 2010 at 05:37 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    6 x 50 fly drills @ 1:00

    6 x (25 EZ speed fly + 25 EZ)

    8 x (25 shooter + 25 EZ)
    odds = back
    evens = belly

    50 EZ

    Total: 1650

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

    Commentary:

    Just did a slow easy swim focusing on technique. No easy speed for me yet though.

    About to head off to a banquet to open the high school swim season. Tomorrow night is the first meet. Good thing I checked the volunteer schedule, as I'm officiating. Pretty much a no brainer at these meets. Mini has expressed interest in re-joining a USAS team. We're mulling over what might be the right team/group fit for her. Not sure if will work with volleyball in the mix ... Some coaches are strict about the # of practices.

    Psych sheets for the Last Minute Meet are out. There's almost 100 swimmers, and the usual fast suspects are there. I think it will be fun just to attend, spectate and do my wee sprints!

    Nationals is on NBC at 3:00 on Saturday Dec. 11!

    Livestream at: http://www.swimnetwork.com/

    Updated December 4th, 2010 at 08:00 PM by The Fortress

    Categories
    Swim Workouts
  8. Yep! I still hate running!

    by , December 2nd, 2010 at 04:18 PM (A comfort swimmer's guide to easy swimming)
    Yesterday and today at the gym on the dreadmill.

    35 minutes of walk/run. I hope it starts to get easier soon.
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  9. Sarasota Y Sharks Masters 5:30 AM Workout -12/03/10

    by , December 2nd, 2010 at 12:46 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    2 X 150 2:30 2:15
    3 x 100 1:40 1:30
    Two times through. Round 1 intervals left, round 2 right.

    4 X {3 X 100 2:00
    2 moderate/1 fast
    Choice

    2 X 200 kick 4:30
    8 X 25 sprint kick :45

    4 X 400 6:45
    #1 IM
    #2&3 50 stroke/50 free
    #4 Free/negative split

    WARM DOWN: 4 X 50 easy 1:00

    5200Y
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    Swim Workouts
  10. Who's on deck?

    This morning I had planned to swim the TNYA workout, but no coach showed up for practice. Given my "coach emerita" status with that team, it sort of fell to me to come up with a plan for us all. I ended up hopping in and out of the water to explain sets and give intervals to various lanes, and probably got in about half the yardage, much of it during warmup. (I realized halfway through that simpler or longer sets would have meant more swimming for me, but such sets would also have been less fun for me when I did get to swim. Such dilemmas player-coaches face!) Here’s what the fast lane did:

    1000 scy warmup (400 S, 200 IM K, 200 pull, 200 rev. IM D/S by 25)

    8 x 75 K/D/S, IM order twice through, @ 1:20

    7 x 200 pacman FR > IM > FR set
    200 FR @ 2:50
    100 FR / 50 BR / 50 FR @ 3:00
    50 FR / 50 BK / 50 BR / 50 FR @ 3:10
    200 IM @ 3:20
    50 FL / 50 BK / 100 FR @ 3:10
    50 FL / 150 FR @ 3:00
    200 FR @ 2:50

    10 x 150 FR
    1 @ 2:10, 1 @ 2:05, 1 @ 2:00, 1 @ 1:55
    1 @ 2:05, 1 @ 2:00, 1@ 155
    1 @ 2:00, 1 @ 1:55
    1 @ 1:55
    [no breaks between rounds; goal is to descend first 4 and hold that pace for rest of set]

    8 x 50 @ 1:00 warmdown, odds FR, evens ST, emphasizing dps and streamlines off walls

    This wasn’t the worst day to be conscripted into coaching duty—I was able to swim yesterday, and will get to swim tomorrow morning as well, so I wasn’t in any way desperate for a workout. I do think I’ll add in some rowing today with my weights at the Y to make up for the missed aerobic activity, though.

    Updated December 2nd, 2010 at 12:30 PM by swimsuit addict

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  11. Over booked lanes today

    by , December 2nd, 2010 at 07:28 AM (Mixing it up this year)
    They over booked the lane space today so I had to swim with the master group. Normally I train next to them but my own workout. Atleast their numbers were down so I just split the lane with Tamera and continued.

    It was Evil Stroke day today for a while.

    10x100@1:40 Free
    3x200@:30R Breast kick w/brfins
    2x200@:30R Breast w/brfins & paddles
    10x100 Free w/paddles & bouy
    1-4@1:30, 5-7@1:25, 8-9@1:20, 10@1:15 went 1:26, 1:25, 1:24, 1:24, 1:19, 1:20, 1:20, 1:17, 1:16, 1:16 so yes I technically missed the last one by 1 second
    200 Free EASY

    Total 3200 yards had to beat the kids to the showers
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  12. I found the school pickle!!!!!

    by , December 1st, 2010 at 10:06 PM (Swimming, Life, and Other Stuff!)
    For the second time in 3 years I found the Christmas Pickle at Towne Meadow Elementary. I attribute this great feat to the fact that I'm not afraid to get down on all four's and crawl around on the floor which enables me to look under tables, chairs, potted plants, or anywhere else a pickle could be planted! For my victory I will secure a $50.00 Starbucks Card! This little victory plus the arrival of central Indiana's first day of snow made my Wednesday an especially fun one!

    As far as swimming goes I've been doing it; in fact tons for me. I just completed 57.6 miles for the month of November!
    My GTD goal is 500 miles this year. I have waffled on and off, here and there all year long but never been on the target for my goal. In October I decided to take the "bull by the horns" and do whatever it takes to reach the goal.
    I can't say my quality of swimming is anything to brag about but I have been getting myself to the pool regularly and working hard while I'm in the water. I am bound and determined to win the 500 mile free swimsuit reward!!

    We are having an ugly christmas sweater contest at school this year on our last day before break (end of semester teacher workday).
    I have an "old-school" christmas sweater my mom bought me in the early 1980's that can probably win. I'm thinking about adding some extra-embellishments to top it off to the extreme! Any ideas out there?
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  13. Wed., Dec. 1

    by , December 1st, 2010 at 08:22 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    Main Sets:

    4 x (4 x 50)
    4 single arm fly @ 1:00
    4 backstroke @ 1:00
    4 breaststroke @ 1:15
    4 free @ 1:00

    5 x 100 backstroke kick, no fins, shooters on the 1st and 3rd 25 @ 2:00

    50 EZ

    3 x 50
    backstroke start & fast kick to 15 meters, then cruise

    50 EZ

    3 x (25 free + 50 EZ)

    25 EZ

    2 x (fast 50 breast + 100 EZ)

    50 EZ

    Total: 2750


    Yoga:

    Took Mini to the gym since, as a sophomore, she's not allowed to do weights with her high school team b/c she "is still growing." Hmm ... she's been the same height since 6th grade. Just as I have been until yoga grew me an inch. Anyway, I did 40 minutes of stretching while she pumped iron. And I'm feeling quite virtuous about it.


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

    Commentary:

    Felt sluggish as expected. Plan to shift into high taper mode tomorrow with a short slow recovery swim and a meet warm up on Friday. After the Last Minute Meet on Saturday, I'll just do a recovery swim on Sunday and then a meet warm up type swim the rest of the week until I leave on Friday.

    I received an email from the primary contact at GBM confirming that the correction to my name had been made (despite the fact that the athlete entry list has not been updated). Whew. Still seems odd that there was no meet director listed on the meet info. You would think that would be a requirement.

    Updated December 1st, 2010 at 08:30 PM by The Fortress

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    Swim Workouts , Yoga
  14. Wed Dec 1st 2010

    by , December 1st, 2010 at 05:31 PM (Ande's Swimming Blog)
    Wed Dec 1st 2010

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    Next meet is 3 days away:
    Masters of South Central Regional SCM Championships
    Sat Dec 4th & Sun 5th
    San Antonio, TX
    ENTERED more events than I plan to swim
    just wanted to give myself some choices:
    SAT:
    02 400 IM
    06 50 bk
    14 50 fr
    16 100 bk
    18 100 IM
    SUN:
    30 400 fr probably going for a split time
    34 50 br
    40 200 IM
    42 50 fl

    just renewed my USMS membership for 2011
    Don't have a masters team?
    Register with Longhorn Masters


    scy
    whitney coached
    UT Swim Center, Diving well, NO BLOCK
    5:15 - 6:30 dove in 6:33ish
    trained with Mike and Todd, Jim,beside beth & Bess
    WORE yingfa jammer

    WARM UP
    350 ish

    50 bk FAST from a roll start
    went 24.1

    300 easy

    BROKEN 200 IM
    50 fl on 40 right into
    50 bk on 45 right into
    50 br on 50 right into
    50 fr
    went 26.2 28.8 33.6 26.8

    100 easy


    100 easy
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    Swim Workouts
  15. November 30

    by , December 1st, 2010 at 04:22 PM (Keepin Track 2010)
    We had to cram a 90 minute workout into 60 tonight.

    15 min WU
    4x50 (#1 easy/fast by 25, #2 fast/easy #3 easy/easy #4 fast/fast) on 1:10
    Kick 300 hold underwaters to second light

    3x (P300, S300) on 4:30

    200 Kick with flips alt fast 50 swim/easy 50 kick

    S 4x50 alt easy and fast

    WD 200
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  16. Sarasota Y Sharks Masters 5:30 AM Workout -12/02/10

    by , December 1st, 2010 at 02:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:40
    1 X 250 4:20
    3 X 100 1:30
    1 X 250 3:45
    2 X 100 1:30
    1 X 250 -

    1 X 100 easy 2:00
    1 X 100 fast 2:00
    1 X 100 easy 2:00
    2 X 50 fast 1:15
    1 X 100 easy 2:00
    4 X 25 sprint :45
    Twice through, all choice.

    1 X 200 kick 4:30
    8 x 50 kick 4 on 1:15 4 on 1:00
    1 X 50 easy swim

    1 X 300 free 4:30
    3 X 100 IM 1:45
    1 X 200 free 3:00
    4 X 100 IM 1:45

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
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    Swim Workouts
  17. December 1st--Merry Christmas!

    by , December 1st, 2010 at 11:09 AM (The Labours of SwimStud)
    600 FR
    4 x 100 BR kick no boards 2:15
    4 x 100 BR pull 2:15
    4 x 100 BR 2 Kick-1 pull 2:15
    4 x 200 BR 4:30 work the walls and go ez between them
    200 EZ FR
    8 x 50 1:00 Odds BR evens EZ FR
    500 Fin Kick
    300 EZ
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  18. Gentle LCM morning swim

    This morning I swam solo at Riverbank. I’ve gotten accustomed to having regular workout partners up there, so I felt a little lonely without them today, and ended up swimming with a little less intensity than usual, although I got in some good work on the 200s set. I did have my own lcm lane for the first hour of the workout (it was raining and attendance was on the low side). Here’s what I did:

    1000 lcm warmup

    8 x 150 @ :30 rest, odds K/D/S IM order, evens FR / ST / FR, IM order, working ST
    4 x 200 @ 3:20, pacman FR > IM set

    300 FR pull with drills
    300 FR experimenting with kick cadence
    2 x 100 FR incorporating 6-beat kick and faster arm turnover @ 2:00 [These were both faster and more tiring than I was hoping—I went 1:20 on them both without feeling like I was pushing, but was winded after.]

    200 IM kick
    600 play + warmdown

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  19. Winging it yet again

    by , December 1st, 2010 at 07:32 AM (Mixing it up this year)
    Today I just decided as I went along so this workout is kind of all over the place. I really had no energy and with the rain outside it was hard to get out of bed.

    500 Free every 3rd 25 fly drill each one different
    8x25@:45 Fly w/paddles & bouy
    200 Fly kick w/fins kick on side alternate by 25
    100 Fly w/fins went 1:18 really did not have any energy on this one
    500 Free kick w/fins every 3rd 25 moderate
    3x[4x50 Free w/paddles & bouy
    ....[2x100 Free w/paddles & bouy
    ....[1 minute rest
    Round 1 on :50 and 1:40
    Round 2 on :45 and 1:30
    Round 3 on :40 and 1:20 made them all barely
    300 Free EASY recovery
    100 1 arm Fly drill alternate by 25
    100 Free with over kick easy arms

    Total 3200 yards
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  20. Tuesday, Nov. 30

    by , November 30th, 2010 at 08:59 PM (The FAF AFAP Digest)
    Swim @ Oak Marr:

    Warm up:

    600 various

    Main Sets:

    32 x 50, done as:
    (did them all @ 1:00-1:15, depending on my level of interest and level of chatting with Pete)

    8 x 50
    odds = single arm fly
    evens = breast

    8 x 50
    odds = double shooter
    evens = front scull + burst doggy paddle

    8 x 50
    25 overkick free + 25 EZ

    8 x 50
    odds = russian breast drill
    evens = breast w/thumbs up recovery drill

    (I believe I have the same stroke flaw that Allen Stark mentioned on the Breaststroke Lane thread about going too deep when lunging forward. Hence the KPN thumbs up breast drill. Breaststroke is the most awful confounding stroke ... I'm not sure why I bother without a coach sometimes, except that it seems to agree with my shoulders.)

    100 EZ

    4 x (25 burst/cruise + 25 EZ)

    50 EZ

    Total: 2550

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

    Commentary:

    I was trying to focus on technique today, but I felt adrift. Once the word "taper" enters my brain, I become lazy and don't want to do anything in the water. Even sprints. I guess the benefit of this ennui is that I am truly resting. But I may also fall asleep in the water. And I felt like crap today and was cramping in my left calf and feet like crazy. Because I've been cramping since last week, I went back to my massage therapist this afternoon and had her work on my legs for 30 minutes. This will likely cause more sluggishness in the water tomorrow, but I will ignore it. I don't really care how I feel this week, and will endeavor (possibly unsuccessfully) not to micro-analyze it next week either.

    And I am now shifting into annoyance over my entry for the NE Champs. I haven't received a response to either of my emails. There is no other contact info on the meet forms. I sent an email tonight to the primary contact for Great Bay Masters. Anyone else have any ideas as to how to get my name changed on the athlete/entry list? I don't really want to swim as Leslie Linngston!

    I heard that there were only 519 entries at Long Beach this year after cracking 1000 last year. That's quite a drop for the meet that has been touted as the unofficial national scm champs ...

    My daughter gets her driver's license in 21 days ... However, I have to admit, it may really make my life easier, especially with her doing 2 sports at the moment.

    Updated December 1st, 2010 at 10:38 AM by The Fortress

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    Swim Workouts