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  1. 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
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  2. 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.
  3. 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
  4. Sarasota Y Sharks Masters 5:30 AM Workout -12/20/10

    by , December 20th, 2010 at 02:50 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Our workouts will be LC this week.

    LCM
    WARM UP:
    5 X 100 1:50 1:40
    1 X 400 6:50 -
    Twice through, round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    6 X 50 kick 1:15

    18 X 50 1:15
    Swim in groups of 3, 2 stroke/1 free

    12 X 100 2:00
    odd: moderate
    even: fast
    Choice

    WARM UP: 4 x 50 easy 1:00

    4600M
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -12/17/10

    by , December 20th, 2010 at 02:46 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    3 X 100 1:40 1:30
    2 X 150 2:30 2:15
    1 X 250 4:10 -
    Twice through. Round 1 intervals left, 2 right.

    5 x 100 2:00
    50 moderate/50 build
    Choice

    1 X 50 easy 1:00
    1 X 100 50 moderate/50 build 2:00
    1 X 50 @ 100% 1:15
    Four times through

    1 X 200 kick 4:20
    4 X 50 kick 1:00
    8 X 25 sprint kick :45

    4 X 250 free 3:45
    Swim the last 100 fast

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
    Categories
    Swim Workouts
  6. Monday Dec 20th 2010

    by , December 20th, 2010 at 01:55 PM (Ande's Swimming Blog)
    Monday Dec 20th 2010

    in yesterday's practice with UT Men everyone wore full body tech suits, I wore a full B70

    Subscribe to Ande's Swimming Blog

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

    got this practice schedule email from whitney today

    Normal thru Thursday night(12/23)
    NO practice on Friday(12/24), Saturday(12/25) or Sunday(12/26)
    Normal Monday - Friday(12/27 - 12/31)
    Saturday(1/1/11) 9 -10:30 am
    Sun (1/2/11) 12 - 1:15 pm


    scy
    whitney Coached
    UT Swim Center, diving well
    6:30 - 8:00 dove in 7:25ish
    trained with Mary & Pat Evoe
    beside doug, marcio, chris, ritchie, amy & brandon
    WORE yingfa jammer

    WARM UP
    missed

    Main SET:

    300 fr

    2 x 100 fr on 1:15

    200 fr

    100 fr

    100 fr

    10 x 50

    16 x 25
    odds 1 breath
    evens 12.5 SDK fast 12.5 easy

    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 20th, 2010 at 02:41 PM by ande

    Categories
    Swim Workouts
  7. 12/20/10

    by , December 20th, 2010 at 01:34 PM (The Labours of SwimStud)
    700 sw
    4 x 75 kick 1 ea stk on 1:30
    4 x 50 IM order build ea on 1:00
    (1200)

    2 x 75 fl on 1:30
    1 x 50 ez
    1 x 300 IM strong on 5:15
    1 x 100 ez
    4 x 25 fr fast on :30
    1 x 50 ez
    (1950)

    2 x 75 bk on 1:20
    1 x 50 ez
    2 x 200 IM strong on 3:30
    1 x 100 ez
    4 x 25 fr fast on :30
    1 x 50 ez
    (2800)

    2 x 75 br on 1:30
    1 x 50 ez
    4 x 100 Rev IM strong on 1:40
    1 x 100 ez
    4 x 25 fr fast on :30
    (3600)

    400 ez
    (4000)



    Used fins a a lot and did 1 arm fly or SDK a my shoulder is grumpy!
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  8. Fearful Symmetry

    There was a beautiful huge moon setting over the Hudson this morning as I walked from the subway over to Riverbank State Park. I think it would have been worth being up and out in the cold and dark just to see it. Luckily I got in a good swim too. Today was my last time swimming at Riverbank for a while, and this was what I did as a solo, goodbye-to-the-pool workout:

    1000 lcm warmup (400 S, 200 K, 200 P, 200 rev. IM drill/swim by 50)

    Pyramid: 200-400-600-800-1000-800-600-400-200, all FR except BK on last 50 of each, :20-:30 rest between swims

    1000 warmdown

    I surprised myself this morning by craving some long FR swimming. On the way up the pyramid, I thought of doing it as a ladder and ending at the 1000, but I was enjoying myself enough that I decided to make things symmetrical instead. (I suppose it would have been even better symmetry to put the 50 back on the front of the swims on the way down, and in the middle of the 1000, but I like to keep the BK at the end as a little reward. I did end up doing my warmdown at a bit brisker pace than usual in order to get in 1000 before the pool closed in order to match my warmup distance, and end with with nice round number.)

    If all goes smoothly with my travel tomorrow I should be swimming with my Florida masters team by tomorrow night. Fingers crossed!
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  9. Back to work even with tweekie shoulders and elbows

    by , December 20th, 2010 at 08:32 AM (Mixing it up this year)
    Spent some time on the TENS unit this weekend to loosen things up a bit so I wanted to test things out. Part of the problem this weekend is when I swim these meets with my entire team in the same session I don't get proper warmups or warmdowns and that really hurts.

    Borrowed this one from Kris today.

    500 Free
    5 minute kick did 200 (not my strong suit)
    10x75@1:10 Free kick w/fins
    50 Free easy

    4x[1x75@1:20 Free
    ....[3x25@:40 Round 1 Fly, 2 back, 3 breast, 4 IM
    ....[1x75@1:30 Round 1 Fly, 2 back, 3 breast, 4 IM
    4x200@3:00 Free w/paddles & bouy desc 1-4 went 2:53, 2:47, 2:40, 2:34
    3x100 w/fins #1 kick #2free #3back EASY

    Total 3500 yards
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  10. Trained with UT Men Sunday Dec 19th 2010

    by , December 20th, 2010 at 12:38 AM (Ande's Swimming Blog)
    Sunday Dec 19th 2010

    got a bit of a cold, I'm coughing and sneezing, bit of a sore throat

    in yesterday's blog I wrote
    tomorrow at 2:00 pm I'm going to work out with UT Men, we are doing a
    300 fast,
    150 fast,
    100 fast & a
    50 fast


    scy
    Eddie Reese and Kris Kubik Coached
    UT Swim Center, diving well
    2:00 to 4:00 dove in on time
    trained with
    beside Kathleen Hersey and Dax Hill
    wore FS PRO Jammer

    WARM UP
    started with 100's on 1:30 done 75 fr
    did around 8

    8 x 75 k
    4 on 1:15, 4 on 1:20

    took a 10 minute break

    Main SET:

    300 fr fast
    went 2:51
    split it 54 58 59 was 28.0 on last 50

    after the swim eddie told me I should have warmed up more

    300 easy swim down

    rest 10 minutes

    150 back
    went 1:24.8
    split it 25.5 54.8


    rest 15 min

    50 SDK
    went 23.3


    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
    Categories
    Swim Workouts
  11. Sunday, 12/19/10

    by , December 19th, 2010 at 11:35 PM (A comfort swimmer's guide to easy swimming)
    SCY, in Boise with Coach Kelsey.

    Warmup
    200 swim, 200 kick, 200 scull, 200 pull
    1 x 100/1:30 free build
    2 x 50/50 free #2 faster than #1
    4 x 25/30 free strong
    1 x 100/2:00 back build
    4 x 25/30 back strong

    Main set
    21 x 50/1:00 alt free and back
    1-4 smooth, 5 fast
    6-8 smooth, 9-10 fast
    11-12 smooth, 13-15 fast
    16-20 smooth
    fast free was 5 breaths down, 3 breaths back
    21 free fastest
    with 3 breaths down, 2 breaths back
    100 easy free

    Kick set 10 sec rest after each
    25 uw sdk 10sr 50 flutter kick on back 10 sr
    25 uw sdk 10 sr 100 kick on back 10 sr
    25 uw sdk 10 sr 150 kick on back 10 sr
    25 uw sdk

    Cool down
    200 easy free and back

    Total: 3050 yards
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  12. Saturday, 12/18/10

    by , December 19th, 2010 at 12:29 PM (A comfort swimmer's guide to easy swimming)
    SCY, in Boise, with Coach Kelsey

    Warm up
    200 swim, 100 kick
    9 x 50 desc by 3, 3/55, 3/50, 3/45
    12 x 25/30 every 4th fast stroke, did fly-back-fly on fast ones free and back on the others

    Broken swims
    2 x 150/3:00 back, 100 build to strong - 10sr - 50 strong
    4 x 75/10 sr smooth
    3 x 100/2:30, 50 build to strong - 10sr - 25 strong - 10sr - 25 fast
    1 & 3 fly, 2 back
    4 x 75/10sr smooth

    Kick set
    12 x 25/40 uw sdk w/monofin
    25 on back/25on side/25 other side/25 on front, focus on tight streamline

    Cool down
    100 easy

    Total: 2500 yards

    I began my strength training program at the gym this week and was very, very sore. Other than that, this swim felt pretty good. I'm feeling the effect of not swimming regularly but it was good to get a hard workout in. I'll do another with Kelsey Sunday before returning to Elko. 2 more weeks until Elko's pool re-opens.

    I'll be spending Christmas in Boise so I plan to get to the pool 2-3 times more during the weekend.
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  13. Not a good meet but atleast my shoulder is good

    by , December 18th, 2010 at 05:30 PM (Mixing it up this year)
    My shoulder did not hurt today which was good news. The kids did great. I did horrid and that is ok. My main goal today was not too feel pain in my right shoulder and left elbow. I think I finally got most of the knots out of the muscles but still have a few more to work out.

    Total of 1500 yards today.
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  14. Holiday potpourri

    Today I was happy to once again have a swim buddy to workout with up at Riverbank. Here’s what I did:

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

    400 FR
    300 (100 BK / 200 FR)
    400 FR
    300 (100 BK / 200 FR)
    400 FR
    [On the 400s my goal was to use a strong kick on every odd length; the BK on the 300s was then easy.]

    7 x 200 pacman FR > IM > FR

    5 x 150, done as 50 FR / 50 BK / 50 FR

    50 easy

    5 x 100: 1st 3 ST/FR IM order, 4th one easy, 5th one fast FR [1:18]

    400 warmdown

    The water was just a bit warm today, but the pool was pretty crowded. Still, we had good lanemates and everything worked out well. I also got to chat with a hardy fellow CIBBOWS swimmer who was getting in some meters before heading out to the beach. When I felt overheated during the workout, I just reminded myself that 83 degrees was preferable to 43!
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  15. Saturday Dec 18th 2010

    by , December 18th, 2010 at 03:50 PM (Ande's Swimming Blog)
    Saturday Dec 18th 2010

    tomorrow at 2:00 pm I'm going to work out with UT Men, we are doing a
    300 fast,
    150 fast,
    100 fast & a
    50 fast

    Today after practice at 9:00 we had a team breakfast & white elephant gift exchange at Kerby Lane Cafe on the Drag, shot a few photos which are on my Facebook, I wound up with the KGSR Volume 18 CD

    Subscribe to Ande's Swimming Blog

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

    scy
    whitney Coached
    UT Swim Center, started in MAIN POOL pool then moved to diving well
    7:00 to 8:30 dove in on time dove in 6:35ish
    trained with Max, Marcio, Sharon,
    beside Larry, Amy, Tyler Paul and Chris
    WORE yingfa jammer

    WARM UP
    300 fr easy

    Main SET:

    20 x 100 on 2:00
    1 - 3 fr best ave
    4 non free fast, kicked fl no board
    5 easy
    held 57's & 58's on fr & went 9, 8, 7, 6 on kicks

    diving well
    5 x (4 x 25 k on 20, followed by 100 easy with 4 SDKs off each wall)

    assigned 600 pull
    did 6 x 50 FR with 5 SDKs off each wall

    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
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  16. Hanging Up My Suit, Dec. 18

    by , December 18th, 2010 at 03:27 PM (The FAF AFAP Digest)
    Hanging up my suit ... through the weekend.

    I must have overdid it Thursday because I woke up worse instead of better (as I expected) on Friday. After skipping a workout and officiating a Friday night swim meet, I feel just as crappy today. So I'm ditching all thought of working out this weekend. I'm not even sure I could get to a pool without an hour commute each way in any event. The roads here in urban suburbia are absolute gridlock with the weekend holiday shopping traffic. It's frightening.

    Poor Mini Fort is the latest target of the nasty family cold and, unfortunately, has another swim meet tonight. I've asked for a substitute official for me. Still hoping I don't succumb to another long round of bronchitis. Or I will be very very crabby and grinch like. Ho ho ho. Off to wrap presents and sip green tea.
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  17. DOUBLE FAST Friday Dec 17th 2010

    by , December 17th, 2010 at 05:23 PM (Ande's Swimming Blog)
    DOUBLE FAST Friday Dec 17th 2010

    LIFTED WEIGHTS this morning

    Subscribe to Ande's Swimming Blog

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


    scy
    tyler Coached
    UT Swim Center, MAIN POOL pool, swam in a lane that had a starting block
    NOON to 1:15 dove in on time
    trained Andrew
    beside Larry, Amy, & James
    WORE FS PRO jammer

    WARM UP
    10 min choice
    did easy 50's

    Main SET:

    swam in the lane that had a starting block & DOVE all fast swims and kicks off it

    8 x 50 FR FAST on 2:00
    from a dive
    5 or 6 SDKs off each start &
    3 or 4 off each turn
    went 25, 24, 23, 23, 23, 23, 23, 23


    assigned 10 minutes pull
    did: easy 50's on :50 & :60


    3 rounds of
    50 fast fr, on 1:30 5 SDKs off each start
    50 fast k on 1:30
    50 easy on 1:30 ish
    100 fast fr on 2:30 5 SDKs off each start
    100 fast k on 2:30
    100 easy on 2:30 ish
    dove all fast swims and kicks from blocks

    WENT
    50 fr 26, 25, 25
    50 k 27, 26, 26
    100 fr 53, 52, 51
    100 k went 63, 62,
    rested an extra 5 minutes
    before my last kick &
    went 58.2 out in 26.9


    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

    Does anyone ever read my blog to the end?

    Updated December 17th, 2010 at 05:31 PM by ande

    Categories
    Swim Workouts
  18. FAST Friday Dec 17th 2010

    by , December 17th, 2010 at 12:37 PM (Ande's Swimming Blog)
    FAST Friday Dec 17th 2010

    Missed Thursday practice

    LIFTED WEIGHTS this morning

    Subscribe to Ande's Swimming Blog

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


    scy
    whitney Coached
    UT Swim Center, started in main pool then switched to diving well
    6:30 - 8:00 dove in 6:33 ish
    trained Mike, Tyler, Todd, Marcio & Brad
    WORE yingfa jammer

    WARM UP
    10 min choice
    did easy 50's

    Main SET:

    8 x 50 FR FAST on 2:00
    swam in lane that had a starting block
    dove
    went 26, 26, 24, 24, 24, 23, 23, 24

    switched to diving well

    10 minutes swim
    did easy 50's

    4 rounds of
    50 fast fr on 1:30
    50 fast k on 1:30
    50 easy on 2:00 ish
    100 fast fr on 2:30
    100 fast k on 2:30
    100 easy on 3:00 ish
    dove all the fast
    held
    25's on 50 fr fast
    28's on the 50 k fast
    54's & 5's on 100 fr fast went 53 on last
    66's on 100 k went 65 on last and ran into Ed on last 25

    thinking about doubling


    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
  19. Thursday, 12/16/10

    by , December 17th, 2010 at 12:25 PM (A comfort swimmer's guide to easy swimming)
    Solo, SCY

    Warm - up
    1 x 200 swim, alternate 50 free/50 back
    1 x 150 pull with catch paddles alternate 25 free/25 back
    1 x 150 dolphin kick
    10 x 25/30 desc 4 (free) - 3 (back) - 3 (free)

    Back Kick:
    6 x 100/30sr
    25 SDK
    25 right side
    25 left side
    25 fast dolphin kick breakouts into flutter on back

    IM Swim:
    6 x 100 IM/2:00

    Back drills & Pulls
    3 x the following set:
    25 Left arm scull/20
    25 right arm scull/20
    25 left arm swim/20
    25 right arm swim/20
    100 Pull with Bouy and Catch Paddles/15sr

    Warm down 100

    Total: 2650 yards
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  20. More IMing

    Today was another solo swim for me today at Riverbank. I’ve been thinking I might see some TNYA teammates at lap swim up there, since one of our regular pools is closed (yet again!) for maintenance issues for a couple of weeks. But nope, just the usual RB suspects today. Here’s what I did:

    1200 lcm warmup (400 swim, 200 IM kick, 200 pull, 200 rev. IM drill, 200 IM swim)

    4 x through, one round each stroke IM order
    4 x 50, odds ST K @ 1:10, evens ST drill @ 1:05
    3 x 100, done as 1 FR @ 1:45, 1 50FR/50ST @ 1:45, 1 ST @ 2:00
    1 x 200 IM @ 3:45, working current + any previous rounds’ ST
    1 x 300 FR @ 4:45
    :30 or 1:00 rest

    800 warmdown BK/FR by 50s

    The water was very warm today, but otherwise this was a very satisfying swim. Doing a long IM workout for the second day in a row was maybe a smidgeon less fun than yesterday, but it was still nice, and I felt very calm and relaxed throughout. I might have to think up another approach for tomorrow’s workout, though—3 straight days of IMing might be a bit much.
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