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  1. Sunrise swim

    This morning I swam with the Panama City (FL) Masters at the outdoor Panama City Beach Aquatic Center. It was a beautiful morning—low 60s, and clouds that broke up just around sunrise/moonset. I shared a lane with my swim buddy Mark, who was encouraging me to go to the Auburn scy meet in February. It was so great to be swimming outdoors again! Here’s the workout Coach Chuck gave us:

    900 lcm warmup (400 swim, 300 K/D by 50, 200 pull)

    8 x 50 kick (25 build, 25 easy) @ 1:30 [I did these rev. IM order, 2 of each stroke]

    4 x 200 sandwiches (50 FR / 100 BK / 50 FR), working BK, easy FR @ 3:30 [descended 3:15 > 3:10]

    100 easy

    4 x 50 BK desc. @ 1:05 [54, 48, 42, 38]

    8 x 100 FR pull @ 1:45

    4x thru, odd rounds FR, evens BK
    50 kick sprint
    :10 rest
    50 swim sprint [went 36 on FRs, 39 and 40 on BK]
    1+ minute rest

    That was the end of workout, but I wasn't quite ready to get out, so I did the following on my own:

    400 easy

    4 x 100 BK/BR @ 2:05 [descended 1:53 > 1:41]

    400 IM kick

    400 easy warmdown

    After swimming I drove up to my mom’s house to retrieve my Florida stuff and to have lunch with my mom and aunt. They’re coming down in a couple of days for Christmas. I got back to the condo in time for a sunset walk on the deserted beach. I rolled up my jeans and walked ankle deep in the water for about a mile—it wasn’t too cold, and I saw no jellies washed ashore, which is a good sign. I’m hoping to swim in the gulf over Christmas weekend!
    Categories
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  2. Double FAST FRIDAY on Wednesday Dec 22nd 2010

    by , December 22nd, 2010 at 07:11 PM (Ande's Swimming Blog)
    Double FAST FRIDAY on Wednesday Dec 22nd 2010


    The 2010 LCM top 10 list is out!


    Subscribe to Ande's Swimming Blog


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


    scy
    bess Coached
    UT Swim Center, main pool
    noon to 1:15
    trained in my own lane that had blocks
    beside andrew, chris, & james
    WORE FS PRO jammer

    WARM UP
    swim till 6:50

    Main SET:

    50 fr fast for time in heats
    went 23


    4 x 50 easy on 1:30

    100 fr fast for time in heats
    went 50 point something


    4 x 100 easy on 2:00

    200 fr fast for time in heats
    went 1:52


    assigned 4 x 100 on 2:30


    assigned 50 fr fast off blocks
    did: skipped it

    sat out and rested

    assigned 100 fast
    did: 50 br easy speed
    went 30

    50 easy


    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
    not real thrilled with Sunday's order of events
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -12/29/10

    by , December 22nd, 2010 at 04:46 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:40 3:20
    2 X 100 1:50 1:40
    4 X 50 1:00 :50
    Twice through. Round 1 intervals left, 2 right.

    2 X 200 kick 5:00
    2 X 100 kick 2:30
    4 X 50 kick 1:15

    SCY

    1 X 100 IM 1:45
    1 X 100 stroke 2:15
    4 X 50 choice*fast* 1:15
    Twice through

    5 X 200 free 3:00
    1/2:moderate
    Descend 3-4-5

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Uncategorized
  4. SArasota Y Sharks Masters 5:30 AM Workout -12/28/10

    by , December 22nd, 2010 at 04:41 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 100 2:00
    1 X 200 3:30
    1 X 300 5:00
    1 X 400 6:40
    1 X 300 5:00
    1 X 200 3:20
    1 X 100 -

    200 kick 5:00
    4 X 100 kick 2:30

    SCY

    1 X 100 free moderate 2:00
    1 X 100 stroke or IM 2:00
    1 X 50 @ 100% choice 1:30
    Four times through

    4 X 50 free descend 1-4 1:00
    1 X 100 fast 2:00
    Three times through

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -12/27/10

    by , December 22nd, 2010 at 04:37 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    This week we will swim LC until 6:30 then move to SC.

    LCM
    WARM UP:
    4 X 100 1:45
    2 X 200 3:30
    2 X 400 6:45

    1 X 200 kick 5:00
    2 x 100 kick 2:30
    4 X 50 kick 1:15
    50's: 25 fast/25 easy

    SCY

    16 X 50 1:00
    odd: moderate
    even: fast
    All Choice

    1 X 300 IM 5:15
    12 X 50 *3 of each* 1:00
    1 X 200 IM 3:30
    12 X 25 *3 of each-fast* :30

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -12/24/10

    by , December 22nd, 2010 at 04:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 300 5:15
    6 X 50 1:00
    1 X 200 3:30
    6 X 50 1:00
    1 X 100 1:45
    6 X 50 :50

    2 X 200 kick 5:00

    8 X 50 kick w/fins 1:20
    25 underwater/25 on your back

    4 X 50 moderate 1:05
    1 X 100 @ 100% 2:30
    Four times through, all choice.

    1 X 800 Pull
    Descend by 200's

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout -12/23/10

    by , December 22nd, 2010 at 04:29 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    I'll be away from the pool for a few days, I'll post workouts through the 29th.

    LCM
    WARM UP:
    4 X 100 1:50
    3 X 200 3:30
    1 X 400

    2 X 200 kick 5:00
    6 X 50 kick 1:15
    50's: 25 fast/25 easy

    10 X 50 1:20
    odd: easy
    even: @100%

    3 X 100 stroke 2:15
    1 X 100 easy free 2:00
    Twice through

    3 X 300 free 5:00
    5 X 100 free 1:30 or 1:40

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  8. Wed., Dec. 22

    by , December 22nd, 2010 at 02:14 PM (The FAF AFAP Digest)
    Still battling this nasty cold, but I may be winning ... Of course, as I've had it for 10+ days, I'm not sure this should really be described as "winning." After 5 days off, I tottered over to the pool today for a short aerobic workout:

    Swim/SCY/Solo:

    Warm up:

    700 various

    Main Sets:

    8 x 50 @ 1:00
    odds = single arm fly
    odds = breast drill

    8 x 50 @ 1:10
    25 shooter + 25 scull (alternate front & back)

    8 x 100 @ 1:45
    odds = free
    evens = flutter kick with board

    100 EZ

    Total: 2400

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

    Commentary:

    The pool was more crowded than usual with college kids home for the holidays. My masters team has most of its regularly scheduled practices over the holiday season except for Xmas day. I'm hoping I feel well enough to attend a few. I've never attended our New Year practice, as I'm typically out of town, and would like to. This year, it's 111 x 50.

    I'm worried that long swim meets make me sick. I seem to have had major illnesses after my last couple taper meets where I've been in the pool area all day until 5-6:00 at night. Maybe the poor air quality does a number on my apparently impaired immune system?

    Mini Fort is planning her own boot camp of sorts during the holidays. I'm hoping to join her for some of it. Not feeling quite up to drylands yet though. And, no matter. Mini is now in possession of her driver's license and her life is "amazing" as a result.

    Updated December 22nd, 2010 at 02:27 PM by The Fortress

    Categories
    Swim Workouts
  9. Costa Rica Dream Swim Camps

    I lovingly call swimming “my passion”. I have been swimming for some 26 years; twelve of those years spent in high school/college/post grad training. At the top of my career, I qualified for two Olympic Trials, in 1992 & 1996. For the last 8 years I have been a competitive Master’s swimmer and I love the competition again, after a 10 year break in my late 20’s/early 30’s. The best parts of Master’s swimming is meeting new folks and maintaining physical health. I just turned 40 and this past January I relocated my young family to Costa Rica.

    When I arrived to Costa Rica, I thought I would find a place to train without giving any thought to specifics. However, once we got settled into our new lives, I ran into a bit of a problem - there is literally no place (besides the Ocean) for a pool swimmer to train. Of course, there are pools in Costa Rica, but 99.9267% of them are free form and less than 10 meters in length. I met a few new friends here that swam in the Ocean a few times a week and I joined them on several occasions. Ocean swimming was not as bad as I expected - the water temperature here is amazing (usually 80-82) and is usually extremely clear. But my friends rarely swim over 1500 meters (which is pretty minimal from what I am use to) and are a bit on the slow side.

    So, out of frustration more than anything, I needed to find and pool and a more competitive environment.

    It all started from a crazy brainstorming session with my wife and after a morning swim with my Open Water group. I was asked to coach a few of their children in competitive swimming. Although I had always wanted to coach, I never really wanted to work for free (as most coaches do starting out in the US). I also was not 100% sure I would even like coaching. Boy was I in for a shock!! Not only did I like coaching, I loved it!! The kids were attentive and hungry to learn. I started with 2 kids in a 15 meter condo pool and within 4 months I had 10 kids training every week. This made the need to find a competitive pool an even greater priority, as the space was limited and the word of mouth on my program was growing.

    The second part of the brainstorm was from my past. During my competitive swimming career, I have met and friended some amazing people. Several of these folks were Olympic Champions and World Record Holders. So I started putting a few pieces of the puzzle together (Costa Rica eco-tourism and the ability to train with and/or be coached by Olympic Champions and World Record Holders). If you were going to marry these two ideas together in one of the beautiful places on Earth, what would you call it??

    What I came up with was Costa Rica Dream Swim Camps (CRDSC) – Founded 2010
    http://www.CostaRicaDreamSwimCamps.com

    To digress for a minute or two; during the previous six months, I had had discussions with a few land developers in the area and shared with them my ideas of building a competition pool and what it would mean for the community as a whole. Although the feedback is extremely positive, getting an actual commitment to build a 50 meter competitive swim complex is going to be a bit more challenging than I was hoping - as no one was throwing any pool funding my way as of yet. But in my search, I have found a great place to start my club team and develop Costa Rica Dream Swim Camps. Country Day School is located in Brasillito, Guanacaste, Costa Rica. I was able to secure their 5 lane pool for the club team, Master’s team and CRDSC’s. The pool is located 3km from the Ocean and is surrounded by many of the best beaches and resorts in Costa Rica. More on that topic of my next blog….

    Swimmingly, Keith
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  10. 12/22/10

    by , December 22nd, 2010 at 12:08 PM (The Labours of SwimStud)
    All BR workout today

    Warm Up

    600 FR

    Main
    4 x 100 Kick no boards 2:15
    4 x 100 Pull 2:15
    4 x 100 2K, 1P 2:00
    4 x 200 BR EZ work walls and pullouts 4:00
    Pushed the last one a bit; that was painful!
    200 EZ
    8 x 50 1:00 odds Fast BR, evens EZ FR
    gotta work to get those 50 BR's under :40...may need to move this set up a bit in the order, or do it on different day.

    Kicking
    5x 100 Fin Kick 1:40 legs had had it now!

    Cool Down
    300 EZ
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    Uncategorized
  11. FAST FRIDAY on Wednesday Dec 22nd 2010

    by , December 22nd, 2010 at 11:10 AM (Ande's Swimming Blog)
    FAST FRIDAY on Wednesday Dec 22nd 2010


    Plan to double at noon & see if I can go faster, might throw on a legskin


    The 2010 LCM top 10 list is out!


    Subscribe to Ande's Swimming Blog


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


    scy
    whitney Coached
    UT Swim Center, main pool
    6:30 - 8:00 dove in 6:38ish
    trained with todd & Marcio
    beside tyler, larry, doug, ritchie, & Ned
    WORE yingfa jammer

    WARM UP
    swim till 6:50

    Main SET:

    50 fr fast for time in heats
    went 23


    4 x 125 on 1:30 (went 75 on 1st one)

    100 fr fast for time in heats
    went 52.2


    4 x 150 on 2:00

    200 fr fast for time in heats
    went 1:54


    assigned 4 x 200 on 2:30
    did 2 easy then changed into a SPEEDO PRO JAMMER

    50 fr fast off blocks
    went 21 high


    assigned 4 x 125
    did: a few easy 50's

    assigned 100 fr fast
    did skipped it

    assigned 4 x 150 on 2:00
    did skipped it

    50 SDK fast
    roll off blocks
    didn't breathe at turn
    went 23.9

    50 easy


    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
    not real thrilled with Sunday's order of events
    Categories
    Swim Workouts
  12. Same old, same old

    by , December 22nd, 2010 at 08:36 AM (Mixing it up this year)
    Just a nice easy swim, still trying to nurse my shoulders, elbow and ankle. All were acting up today. I know you might be asking why FLY? It is actually not as bad on my back or shoulders as the Free can be.

    As for my elbow that doesn't really hurt during my swims only aches after I am done.

    1000 Free as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins every 3rd 25 FAST
    5x200@3:30 Fly w/fins as 50 rt arm/50lt arm/50kick/50 swim
    500 Free w/fins & snorkle as 200 kick/100 kick rotation/200 swim w/kick
    200 Free EASY

    Total 3200 yards
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  13. Never Leave a Woman Behind

    by , December 22nd, 2010 at 02:08 AM (Chicken's Nuggets)
    So excited! So nervous to be doing the Tampa Bay Frogman Swim (http://www.tampabayfrogman.com/) on January 2nd!

    The Frogman Swim is a 5km race across a stretch of Tampa Bay that started off in Jan 2010 as a fund raiser for a wounded Navy Seal. In 2011, the swimmers will be raising money for the Naval Special Warfare Foundation, which helps the families of wounded or fallen Navy Seals.

    The water temperature for the 2010 event was 58 degrees, and it doesn't look like warming up at all for the 2011 swim. I'm planning on swimming sans wetsuit, a decision made easy by the fact that I'd have to lose about 10lbs to fit into my wettie (I own one, but I never wear it so it's ok). After already being stuck in an 82 degree pool for 2 months, and with no opportunity to acclimatise myself except for having a cold bath, I'm nervous.

    Fortunately, I've been assured by the race director that every swimmer has their own personal escort for the swim. I'm already having fantasies about being surrounded by Navy Seals, and am pretty sure I'm getting a whole unit as my escort. Here's an action shot of them practicing our mid-swim stealth hot chocolate feeding:



    Navy helicopters chock full of Seals will be standing by in case I get too cold and need rescue:



    Anyone trying to draft in my wake will experience unexplained warm currents, but will also have these guys to contend with:



    Here's hoping my body remembers my cold swims from September and October and I'll make it! I'll be wearing my new robaquatics.com swimsuit, so I'll be stylish no matter what the outcome. So stylish, in fact, that I'm a bit worried I'll be bombarded by affectionate Seals at the finish line and will be too exhausted to take my daughter to Harry Potter Land after the race......



    Seriously, though, if I don't raise some more money for this worthy cause, my crew may well consist of



    To donate to the Naval Special Warfare Foundation in my name, please go to:
    http://www.imathlete.com/donate/AmandaHunt
    Categories
    Uncategorized
  14. Tuesday, Dec. 21, 2010 7:00pm @ YMCA

    by , December 22nd, 2010 at 12:45 AM (Fast Food Makes for Fast Swimming!)
    I had to go in to work early this morning to repair one of the main conveyor belts in my department. It was ready to break and probably would have today if I didn't fix it first. Missed out on swimming this morning, but I saved a big headache at work, so it was worth it. So after an 11 hour day at work, and a few at home with the kids, I decided to get in the hot YMCA pool to stretch out a little.
    Solo swimming tonight also. Just me and the lifeguards watching me.

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

    4 sets of 3 x 50 (25 Fly, 25 Free)
    Set 1 @ 1:00
    2 @ :55
    3 @ :50
    4 @ :45
    These were just stretch out and swim easy. I was still feeling like blah throughout this part.

    100 Back

    6 x 150 Free Pull @ 2:00
    These were fun. First 3 I did 1:46, #4 1:44, #5 1:42, #6 1:40

    100 Free EZ

    4 x 50s @ 1:00
    25 Fast Fly, w/ 25 EZ Free cool down. Held :14/:15 on the fly

    100 EZ
    ------------
    3000 Yards
  15. Drop till you stop

    by , December 21st, 2010 at 08:13 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    As regular vlog viewers know, I rarely write about swimming workouts in this presumably swimming-workout-related venue.

    But today I am making an exception because I think I may just possibly have invented the best fat-burning, conviviality-promoting, civilized-Christmas-Eve, reduced-hours-at-the-Y, practice ever!

    A preamble:

    On Friday, Dec. 24th, the Sewy Y, my home stomping grounds/salmon spawning stream/Amish mudhole frolicking spot 'o choice whenever the cost of gasoline rises above $1.97 a gallon, is going to be open from 10 a.m. to 2 p.m. This means our normal Friday night practice is canceled, and those of us who want to swim it anyhow must try to grab a lane with the rest of the unwashed throng of noodling humanity.

    I plan to get to the pool at the nanosecond it is open and secure a lane for myself and possibly adjacent lanes for B and C swimmers I am hoping will join me in this, the best fat-burning, conviviality-promoting, civilized-Christmas-Eve, reduced-hours-at-the-Y, practice ever!

    The plan, which I am in the process of heavily promoting on Facebook, will be for many swimmers, not just from our Y, but from surrounding Y's that are home to no shortage of novelty stimulus females (hopefully, photos to come; stay tuned with crossed fingers), anyhow, one and all are invited to come swim the practice, followed by...

    A late breakfast and/or early lunch at our restaurant, The Old Economy Cafe, 1198 Merchant Street, Ambridge, PA 15003, home of the best darned sticky toffee muffins in Christendom!

    With luck, people will be pleasantly relaxed, not overly strained to the point of nausea, but well-exercised enough to have inflamed appetites and a very strong sense of entitlement eating following the best fat-burning, conviviality-promoting, civilized-Christmas-Eve, reduced-hours-at-the-Y, practice ever!.

    Okay, here it is. Note: I am dividing it into A, B, and C workouts, with A being people who can reliably hold a 1:20 pace per 100 SCY for an hour or so; B reliably hold this at, say 1:40; and C closer to a 2:00 or higher pace.

    If it looks easy to you, that's because it is easy, at least for a good long while!

    Warm up
    A: 10 x 100 on 1:30 relaxed
    B: 8 x 100 on 1:45 "
    C: 6 x 100 on 2:05.

    Relax, regroup, socialize, and wait until the next reasonable "top" to start the next thing. Since I will be repeating this "relax, regroup, socialize, and wait" quadro-exhortation between every set to follow, let us, for the sake of brevity, abbreviate it at RRSW.

    Note: abbreviation should not in any way be construed as grounds for denigrating what each of these letters stands for. Each letter, indeed, needs to be taken very seriously if one is to truly reap maximum benefits from my best fat-burning, conviviality-promoting, civilized-Christmas-Eve, reduced-hours-at-the-Y, practice ever!

    Let us review:

    R, or Relax. Shake your muscles lightly. Luxuriate in their loose litheness. See if you can get your triceps to flap loudly against your rib thingies.

    R, or Regroup. The point of regrouping is to allow everyone, from speed demons to laggards, to start again from the same spot in time--the top, i.e., the 60, where for precisely one nanosecond everyone, me, Michael Phelps, Johnny Weismuller, Eney, Dr. Kurt Dickson, Bill, Leslie, the whole shooting match! where all of us are one big happy fraternity-sorority of identically gifted swimmers with exactly the same time in whatever event we are about to commence, that time being O.

    S, or socialize. Discuss current events, Jim's health insurance woes, mildly ribald comments involving novelty stimulus females and Jeremy Cornman, Christmas puddings, upcoming dreams, how many eggs we will be ordering in our fritattas, in short, anything and everything that allow us to feel as one with the multiarmed and multilegged millipedial swimming organism that is we practicers at the pool right here and now, at this very moment, all for one, and one for all!

    And finally, W, or wait: do not ejaculate yourself prematurely from the wall of the pool, take your time, let your huffing and puffing abate a bit, and only then, when Jim in lane A signals that it is this top, this very one, when the red thing stands completely erect and points to the 60, then and only then begin the next set.

    Which is...

    A: 5 x 100 on 1:45
    B: 4 x 100 on 2:00
    C: 3 x 100 on 2:15

    I know! A luxurious amount of rest! Too much rest? Perhaps! Perhaps not! It is what it is.

    And immediately follow into another round of serious RRSW.

    Followed by:

    A: 5 x 100 on 1:40
    B: 4 x 100 on 1:55
    C: 3 x 100 on 2:10

    And then RRSW

    Continue to follow the same pattern--i.e., 5, 4, or 3 x 100s, dropping your respective intervals by 5 seconds on each successive set, with RRSW in between, until...

    You can no longer make it!

    I anticipate for A, the "you can no longer make it" point might well arrive at the 5 x 1:10 or 1:15 point for me; and the 5 x 1:05 or 1:10 for Bill.

    But do you stop when you can no longer make it?

    No! That is just one of many beautiful elements of this workout! You do not stop, you simply subtract a length and continue.

    So, say I cannot hold 5 x 100 on 1:10, that I miss, say, the second or third one. At this point, I simply switch to 75s and keep on going.

    A reprieve! 75s on 1:10 are child's play compared to how hard Bill must work to continue with his 100s on the same 1:10!

    RRSW then drop 5 more seconds--

    Now I am doing 5 x 75s on, say, 1:05.

    And on and on till eventually, perhaps around the :45 or :50, I can no longer make the 75s.

    Solution? Drop the distance once more.

    RRSW followed by 5 x 50s on :45, then :40, then :35, then....

    Time to drop to 25s!

    Eventually, when we get to the 10 second interval, even Bill will have trouble holding 25s, and practice will finally be over.

    At which point it will be time for a steam bath with all sorts of novelty stimulus females obscured in the hot fog, inviting your mind to run riotous, then off to the Old Economy Cafe for food-based entitlement RRSW of the very top caliber ever!

    Join us, won't you?

    Sewickley YMCA, 10 a.m., Friday, Christmas Eve! If you have a Y card and a picture i.d., you can get in free. If you don't have a Y card, the guest fee is a pricey $10, but worth every penny for the best fat-burning, conviviality-promoting, civilized-Christmas-Eve, reduced-hours-at-the-Y, practice ever!

    Did I mention novelty stimulus females?
    Categories
    Uncategorized
  16. SArasota Y Sharks Masters 5:30 AM Workout -12/22/10

    by , December 21st, 2010 at 04:12 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 100 1:50 1:40
    1 X 250 4:20 4:00
    Four times through. Rounds 1/2 intervals left, rounds 3/4 right.

    1 X 50 easy 1:15
    1 X 50 fast 1:15
    1 X 50 easy 1:15
    1 X 100 fast 2:00
    Four times through, all choice.

    1 X 200 kick 5:00
    6 X 50 kick 1:20
    50's: 25 fast/25 easy

    8 X 200 free
    4 on 3:20
    4 on 3:10

    OR

    6 X 200 IM 4:00
    Descend 1-3/4-6

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  17. Tuesday Dec 21st 2010

    by , December 21st, 2010 at 11:50 AM (Ande's Swimming Blog)
    Tuesday Dec 21st 2010

    LIFTED WEIGHTS TODAY

    Subscribe to Ande's Swimming Blog

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

    2010 LCM top 10 list is out

    scy
    whitney Coached
    UT Swim Center, diving well
    6:30 - 8:00 dove in 6:35ish
    trained with Brandon & Marcio
    beside chris, tyler, larry & jon
    WORE yingfa jammer

    WARM UP
    400 fr
    3 rounds of (50 k, 50 sw, 50 p)

    Main SET:

    4 rounds of one each stroke
    (on :20 base for fl, bk, & fr, & :25 base for br )
    4 x 025
    2 x 050
    3 x 075
    1 x 100 right into a
    400 fr (descend from one round to the next)
    went 4:07 on #4

    100 easy

    4 x 100 easy 30 sec rest between each

    25 SDK fast
    roll start
    whitney timed
    went 10.5

    50 easy



    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
    not real thrilled with Sunday's order of events

    Updated December 21st, 2010 at 06:50 PM by ande

    Categories
    Swim Workouts
  18. Another borrowed/modified workout

    by , December 21st, 2010 at 11:30 AM (Mixing it up this year)
    I am trying to ease up a bit and heal but still keep in shape. So no pushing today.

    100@1:40 Free
    200@3:20 Free
    300@5:00 Free
    400@6:40 Free
    500 Free kick w/fins
    100@1:30 Free w/paddles & bouy
    200@3:00 Free w/paddles & bouy
    300@4:30 Free w/paddles & bouy
    400@6:00 Free w/paddles& bouy
    500 kick w/fins streamline alternate 100 free/100fly
    500 Free w/snorkle force the kick (not normal for a non kicker)

    Total 3500 yards
    Categories
    Uncategorized
  19. Monday, Dec. 20, 2010 5:00am

    by , December 20th, 2010 at 08:59 PM (Fast Food Makes for Fast Swimming!)
    Due to my work schedule I'm only going to get in 30 minute practices this week and next week unless something changes. They're making us work four 9-hour days with Fridays off for holiday.

    200 Free
    200 IM drill
    300 Free Pull
    100 Fly
    400 Breast
    -----------
    1200 Yards

    On the 400 I was working on the underwater dolphin at the beginning of the pull like Kitajima does. I don't seem to be any shorter or longer in the water with my dolphin kick at the beginning or at the end of my pulldown. I'm not sure if the speed difference to that mark in the pool is faster or not without someone timing me.
    It is very awkward and seems to be illegal. How much do the hands actually need to move to be considered starting the pull? On the videos I watch of the top breaststrokers around the world, it looks like they haven't yet begun their pulldown at all until after the dolphin kick. Must be a slight of hand trick, or else the stroke and turn judges just can't see it clearly.

    Any thoughts by anyone on this? I'll always take some good advice.
  20. Sarasota Y Sharks Masters 5:30 AM Workout -12/21/10

    by , December 20th, 2010 at 02:55 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 1:50
    1 X 200 3:40
    3 X 100 1:40
    1 X 300 5:00
    3 X 100 1:40
    1 X 400 -

    10 X 50 kick 1:20

    16 X 50
    1-5: build 1:00
    6-10: 25 sprint/25 easy 1:15
    11-15: 50 sprint 1:30
    #16 is easy

    4 X 400 free 6:40
    #1: moderate
    #2: build by 100's
    #3: negative split
    #4: best effort

    WARM DOWN: 4 X 50 easy 1:00

    4900M
    Categories
    Swim Workouts