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  1. Brrrrrrrr!

    This morning it was 19 degrees with a dusting of snow on the ground, and I felt like a very dedicated swimmer indeed as I trudged in the dark from the subway to Riverbank State Park for their morning lap swim hours. Once I got there, though, and realized that one of my lanemates had jogged a couple of miles over, and the other had ridden her bike across town, my efforts (which consisted of dressing in umpteen layers to ride the subway and walk a total of 5 blocks) seemed just a little bit less heroic. Such tough girls I swim with! And Iím very glad they are, because it was fun with all three of us there today.

    Hereís what I did:

    1300 lcm warmup (400 swim, 200 revIM kick, 200 pull, 200 rev. IM drill/swim by 25, 100 FR, 200 IM)

    3-2-1 set:
    3x thru
    300 FR
    200 IM
    100 kick

    4 x 100 FR @ 1:40, desc.
    400 IM/FR by 50
    500 FR

    300 play + warmdown

    Usually around this time of year I would be excited about getting out of the cold and heading down south for the holidays. But it hasnít been much warmer there in recent weeks. Theyíve had nights in the mid-20s in the Florida Panhandle, and my mom called last week to report that it was snowing in southeast Alabama.* Arghh! I hope all the cold weather Florida is allotted gets used up before I get down there, but I fear thatís not how it works.

    *To give some idea of how rare snow is there: I told my mom she should go out and play in the snow, or at least look up and let some flakes fall on her face. She thought for a minute, then asked, ďCould I feel it if it fell on me?Ē
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  2. Tuesday, Dec. 14, 2010 5:00am

    by , December 14th, 2010 at 10:53 AM (Fast Food Makes for Fast Swimming!)
    Warmup
    200 Free
    400 Free Pull
    8 x 25 Fly w/ fins w/ 12+ SDKs

    Main
    4 x 75 Free @ 1:15
    4 x 75 Free @ 1:10
    4 x 75 Free @ 1:05
    4 x 75 Free @ 1:00
    I held 52/53 throughout these, and almost did a set on the :55 but decided not to. I probably should have though.

    8 x 100 Kick w/ fins and board :10 rest
    --------------
    2800 yards
  3. Too Cold and TOOOO Tired

    by , December 14th, 2010 at 08:23 AM (Mixing it up this year)
    I was so tired today I just decided to stretch things out and not really push.

    10x100@1:45 Free
    500 Fly drill w/fins alt rt arm/lt arm by 50
    5x100@1:30 Free w/fins just made them
    4x200@3:00 Free w/paddles & bouy desc went 2:57, 2:51, 2:46, 2:39 not great by any means
    200 free easy

    total 3000 yards
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  4. Vids from Zones

    by , December 13th, 2010 at 11:58 PM (The Labours of SwimStud)
    Fort taped and uploaded these swims...

    50 fly: [nomedia="http://www.youtube.com/watch?v=oX32yxC4H5g"]YouTube - P1030001[/nomedia]

    100 breast: [nomedia="http://www.youtube.com/watch?v=PkV8VjqK0qo"]YouTube - P1030004[/nomedia]

    100 free: [nomedia="http://www.youtube.com/watch?v=QFlVZX4WiQc"]YouTube - P1030006[/nomedia]

    Thanks Les for the video work and cheering!
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  5. Lost a Few More

    by , December 13th, 2010 at 07:16 PM (Fast Food Makes for Fast Swimming!)
    Top Tens for SCM...

    After the last few weeks I've just been bumped out of the top ten in a few more of my races. I still have the 400 Free, 100 & 200 Fly, 200 Back, 200 Breast, & 400 IM. So all is not lost. We'll have to see after the SPMA's and a few others send in final results...
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    Meets
  6. Monday Dec 13th 2010

    by , December 13th, 2010 at 03:27 PM (Ande's Swimming Blog)
    Monday Dec 13th 2010

    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, diving well
    6:30 - 8:00 dove in 6:35ish
    trained with Mike, Ritchie, Brandon,
    kevin, & brandon
    beside Todd, chris, & Marcio
    WORE yingfa jammer

    WARM UP
    500


    Main SET:

    20 x 25 on :20

    assigned 500 fr build 100's
    did 6 x 50 fr

    16 x 25 on 20 every 4th non free

    assigned 400 fr
    did 5 x 50

    16 x 25 on 20

    assigned 300 fr
    did 4 x 50 fr

    12 x 25 fr on 20

    assigned 200 fr
    did 3 x 50

    8 x 25 on 20 2 fr 2 non fr

    100 free few breaths as possible
    took 2, think if I rested up before it
    I could do it in 1 maybe none

    25 SFK FAST
    roll start
    whitney timed
    went 11.49


    75 easy

    25 FR fast
    roll start
    whitney timed
    went 9.9


    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

    Updated December 13th, 2010 at 03:45 PM by ande

    Categories
    Swim Workouts
  7. NE Champs, Day 2, Dec. 12

    by , December 13th, 2010 at 01:34 PM (The FAF AFAP Digest)
    Day 2:

    I was very tired after day 1's 250 medley and hoping for a "dead to the world" type sleep, but it was not to be. I was too hyped up and caffeinated. But this is typical during a meet for me. Headed over to the pool with SwimmieAvsFan for a leisurely warm up. I felt pretty smooth, though the legs were a bit leaden and fatigued.


    100 back, 1:10.26:

    I was fairly nervous for this event, much like the 100 fly. There were no flyover starts in backstroke at this meet, so I was a tad peeved when the starter decided to start my heat (the final one) with a swimmer still in my lane. Slightly distracting.

    I had a slight cramp in my left calf on the start, which I'm sure was due to fatigue, as I had no cramping problems on day 1. But it wasn't too bad -- not nearly as bad as the cramp I had off the start in the 100 back in Indy last year. So I compensated by not kicking quite as hard or far underwater and not going out fast. The rest of the race was fine; I think I was somewhat lazy on my turns though. Splits were 33.68/36.58.

    Given the wobbly start, I was very happy and surprised with my final time of 1:10.26. I had been hoping to break 1:12. Last year, I swam a 1:10.9 (B70) and 1:09.5 (Jaked, I think), so this was my second fastest time ever and very close to my super suit times, off by only .7 and I didn't have any cramping issues on my swim at Boston last year. According to the GBC converter, my time of 1:10.26 converts 1:01.56, which is actually .4 faster than my 100 back from Atlanta swum in a Jaked.

    Stud video'd this race for me and I reviewed it on the camera. My arms looked like they were moving in super slow mo compared to my 50 backs until the final 25. (I noticed the same thing in my 100 back from Atlanta.) I don't seem to have a true 100 speed turnover. I suppose this is due to my fear of dying on these events. I think my 100s would benefit from a more aggressive approach. But I would have to train more specifically for it. I'll download the video later.


    50 fly, 30.39

    There was not much time between the 100 back and 50 fly - even Chris mentioned this. I would have preferred another 30 minutes of rest or so. I would even have gladly taken 2 hours.

    I felt extremely tired during the race -- was just powering through it. Both breakouts were sub par, as confirmed by Muppet. Which is a bit disappointing because 3 out of 4 of my 100 fly breakouts were solid. But I had a fast turn and I nailed the finish with no glide at all.

    Very happy with the time, which is 1.2 faster than I swam at the Albatross meet earlier in the year. It's still .7 slower than I went last year, but I think the suits effect the short axis strokes more. Using the GBM converter, this converts to a 27.3 in SCY, which is only .3 off my best time in a Jaked from Atlanta.

    This time also lands me 2nd in the current event rankings behind the amazing SVDL, so I am thrilled with that!


    Scratches:

    I scratched the open 50 back and 100 free. Every muscle in my body was sore and aching by then and I didn't think I'd go any faster than 31.14 in the open 50.* (I think the winning time in that event was a 31.6.) Plus, the pool conditions/air quality were causing me sinus and wheezing problems (which are worse today, blech). And 6 events is plenty for a wimpy sprinter! I was amped-out. So I just relaxed for a couple hours, chatted and watched my friends' races before ravenously wolfing down real food and heading to the airport.

    * Jimslie texted me that this time was the second fastest time swum in any age group so far this year in SCM.


    Summary:

    Last SCM meet in my current age group!

    50 back, 31.14
    50 fly, 30.3
    50 breast, 38.9
    50 free, 28.77
    100 back, 1:10.26
    100 fly, 1:10.22

    Very pleased with all the times. (Just wish I had gotten a 100 IM time.) I was hesitant about signing up for this meet initially since I only had about 4-5 weeks of really solid training before my 2 week taper. But I'm glad I did. I think I might have "drifted" too much in training without a goal meet to break things up. And now I'm ready to get back to some non-taper workouts. Though I may not get in much training this week with xmas looming - I am way behind. Plus, I have that nice post taper meet "hit by a mack truck" feeling.

    It was pretty dicey getting back from Boston last night (torrential rain there and high winds here). SwimmieAvsFan and Muppet's flight was cancelled and they were stranded there. My flight was very delayed and I didn't arrive home until 1:00 am. But it was all worth it!

    And Fort Son had fun tooling around Boston and checking out schools. I was happy he didn't get lost on the MBTA!


    Unofficial Results:

    http://www.vaswim.org/meets/results/...sults_2010.htm

    And on those results is my split request from the 200 back. Whew. (I know I shouldn't stress about this, but I've had a couple splits almost go missing the last couple years.) Oddly, my time is the exact same time as last year, right down to the hundredth of a second.


    Women 45-49 50 SC Meter Backstroke
    ================================================== =============================
    WORLD: W 30.31 3/1/2009 K.PIPES-NEILSEN, FRA
    NATL: N 30.58 12/2/2007 K PIPES-NEILSEN
    Zone Champs: Z 32.51 2008 Laurie DiTommaso
    VA LMSC: V 38.74 3/15/2008 Debbie Jaeger
    Name Age Team Finals
    ================================================== =============================
    1 Luallen-Egg, Andrea 45 GSM-NJ 34.87
    2 Skrobis, Amy V 45 ABC-NE 37.52
    3 Delorey, Laura E 48 GWDM-NE 39.49
    4 Stokes, Karin E 49 GSP-NE 40.27
    5 Cheney, Jane E 49 GWDM-NE 46.45
    6 Zraket, Lisa 46 YNS-NE 47.38
    7 Barker, Joanne L 46 CMSC-NE 47.99

    Women 45-49 50 SC Meter Backstroke
    ================================================== =============================
    WORLD: W 30.31 3/1/2009 K.PIPES-NEILSEN, FRA
    NATL: N 30.58 12/2/2007 K PIPES-NEILSEN
    Zone Champs: Z 32.51 2008 Laurie DiTommaso
    VA LMSC: V 38.74 3/15/2008 Debbie Jaeger
    Name Age Team Finals
    ================================================== =============================
    1 Livingston, Leslie 49 GMUP-PV 31.14Z

    Updated December 14th, 2010 at 12:02 AM by The Fortress

    Categories
    Masters Swim Meets / Events
  8. Monday Dec. 13, 2010 5:00am

    by , December 13th, 2010 at 11:34 AM (Fast Food Makes for Fast Swimming!)
    300 Free warmup

    8 x 100 @ 1:30 (50 stroke, 50 free)
    #1-4 Fly
    #5-6 Back
    #7-8 Breast
    18x50 Free
    (3 @ :60)(3 @ :55)(3 @ :50)(3 @ :45)(3 @ :40)(3 @ :35)
    These were easy till the last 3, also did the last 1 fly
    100 EZ Kick

    5 x 100 Free Pull @ 1:15 (I held about 1:07s)

    8 x 50 SDK on back w/ fins @ :50
    -----------
    3000 yards
  9. Swimming calm and long

    This morning I swam up at Riverbank with a swim buddy. Hereís what I did:

    1000 lcm warmup

    500 FR, 400 IM, 500 FR all on 7:45
    1:00 rest
    400 FR, 300 IM, 400 FR, all on 6:10
    :30 rest
    300 FR, 200 IM, 300 FR, all on 4:30

    [This long set actually felt pleasant. My times werenít fastóI was around 1:30 pace/100 on the FR throughout the set, and just swam the IMs relaxed. My body just felt like it didnít want do anything in a hurry this morning, so instead of negative splitting my FRs I just stayed at my regular 1st-half pace for the entire swims. That made them feel so dreamy and relaxed that I lost count on one of the 400s.]

    Then, because I was enjoying the pattern, I continued/adapted it for a long warmdown:

    200 pull, 100 FR w/ IM kick, 200 pull, all on no interval
    100 BK/FR, 50 IM kick, 100 FR/BK, all on no interval
    extra 150 easy + play
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  10. A strong IM day

    by , December 13th, 2010 at 08:33 AM (Mixing it up this year)
    Borrowing another workout. This one was great and I am glad I did not shy away from it. My fly felt great but it was best on the MI's. I had alot of strength on it for the last lap.

    600 Free easy

    Main set do straight thru
    4x50@1:00 Fly
    4x100@2:00 IM
    4x50@1:00 Back
    2x200@4:00 IM
    4x50@1:00 Breast (getting tough here)
    1x400@8:00 IM
    4x50@:50 Free
    4x100@2:00 MI

    300 Free pull w/bouy
    200 Free EASY

    Total 3500 yards
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  11. Nem/Zones scm 12/11-12/12/10

    by , December 12th, 2010 at 10:13 PM (The Labours of SwimStud)
    Well had a great time at zones. Spending a 2 day meet with good friends and team-mates and hitting some great times on the way really ends the swimming year well.

    Here are my swims:
    200 BR 3:06.67
    50 BR :35.58
    50 FR :30.43
    50 FL :33.78
    100 BR 1:20.42
    100 FR 1:07.02

    Got a couple of Relays in there too

    All are PB...I have a faster B70 time in the 50 but that aside all were faster. Most converted to PB's too.
    I'm amped to be so close to breaking :30 SCY on my 50 Fly based off of this time.
    My 50 and 100 BR were good times and I love how they convert very, very much!!

    I want to give a note of thanks to Maine Masters for a great 2010! Zach, Son and everyone else was a part of a fantastic swimming year for me. Sadly I have to leave them this year as my Y has a new master team set up and I want to be a part of building it...hopefully to get some more folks to travel meets and the fun of competing with friends and secret nemesis' alike!

    Thanks to Fort, Mollie, Jeff and Bill for watching more of my swims than I saw of theirs...but I got to share in the fun of some good swims of theirs towards the end of the meet..and we all had a nice meal Saturday too..which is the best part!

    I'm going to eat something now...

    Updated December 12th, 2010 at 11:07 PM by SwimStud

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  12. Saturday, 12/11/10

    by , December 12th, 2010 at 10:20 AM (A comfort swimmer's guide to easy swimming)
    At the gym, on the treadmill.

    Decided to do some intervals just to make the run a bit less monotonous.

    Warmup of 5 minutes of walk and easy jog.
    12 x 1/4 mi w/about 30 sec of walking between each.

    5 min of walking to cool down
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  13. A Spare 15 Min....

    by , December 12th, 2010 at 09:41 AM (Adventures in Swimming)
    I'm taking the time to post last weeks workouts.
    I'm swamped at work but still managed 4 Swims last week.

    Coaching the Sharks SCY
    Last week was busy at practice!!
    We had over 20 swimmers on 3 days
    I had a few swimmers get surprising times on
    the 200's. I love having swimmers give it what they really can do.
    I had a excellent swim on staurday with the team. I set my goals a little harder than normal
    and I made them all. But I'm still not ready for the Crazy Lane. One of them guys did a 2:00 200 free OUCH!!!
    These were for the week of 12/6/2010

    Monday
    Warm Up:
    300 SWIM
    100 KICK
    6 x 75 Drill 50 / Swim 25
    1/2) Catch Up ~ Work the Push
    3/4) FTD (Finger Tip Drag)
    5/6) GLIDE W/6 KICKS BETWEEN STROKES
    (850/850)

    Set 1
    Pick your interval (:20 rest +/-)
    8 X 100 HOLD EVEN PACE 1:30 / 1:40 / 1:50
    GO FOR IT ON #8
    50 EZ
    1 MIN REST (850/1700)

    8 X 50 DESCEND 1-4 / 5-8 :50 / 1:00 / 1:10

    50 EZ
    1 MIN REST (450/2150)

    8 X 25 ODD SPRINT / EVEN EZ ON :25 / :30 / :35

    50 EZ (250/2400)

    Set 2

    2 X 200 TRY TO SWIM 2 OF YOUR PACE 100’S
    TOGETHER (IF YOU SWAM 1:20 TRY FOR 2:40)
    REST :30 BETWEEN SWIMS (400/2800)

    4 x 50 Kick (200/3000)

    200 WARM DOWN (200/3200)

    Wednesday

    Warm Up:
    300 SWIM
    200 KICK
    200 PULL 700/700

    SET 1 2 X THROUGH THIS
    3 X 25 KICK EZ-MOD-FAST
    2 X 50 DRILL / SWIM
    3 X 75 SWIM ~ DESCEND 1-3

    SET INTERVAL TO GET ABOUT 15 SEC REST
    (800/1500)
    SET 2 PULL
    4 X 125
    1ST 75 WORK DPS TRY TO DROP ONE STROKE PER 25
    LAST 50 BUILD ~ MAINTAIN STOKE COUNT
    (500/2000)

    SET 3 2 X THROUGH THIS
    1 X 200 SWIM 2:45/3:00/3:30
    4 X 25 SHORT REST :25/ :30 / :35
    2 X 100 HARD SWIM W/FAST KICK LAST 25 1:30/1:40/1:50
    50 EZ
    1000/3000
    WARM DOWN
    8 X 25 ODD DRILL/ EVEN EZ SWIM

    3200 YDS

    Friday

    Warm Up:

    300 SWIM (300/300)

    4 X 75 1-2 K/DR/SWIM BY 25
    3-4 BUILD BY 25 Rest :10-15
    SET 1 (300/600)
    1 X 200 SWIM 2:40/2:50/3:00
    2 X 50 KICK :10 R (Use as Recovery)
    1 X 50 HARD Go Right into EZ Swim
    1 X 50 EZ Rest 1 Min
    REPEAT SET 2 X

    (800/1400)
    SET 2
    22 X 50 1-5 :55/:60/1:10
    6-10 :50/:55/1:05
    11-15 :45/:50/1:00
    15-20 :40/:45/:55
    REST 1 MIN
    21-22 :35/:40/:50(THINK HARD/FAST KICK)
    (1100/2500)
    SET 3
    4 X 100 50 HARD KICK(Work the Walls) 50 EZ Swim
    :10 - :15 R (400/2900)
    6 X 50 ASCEND From Hard
    2 on :35 (:less than :05r)
    2 on :45 (Add :10 to interval)
    2 on :55

    Updated December 12th, 2010 at 07:02 PM by Bo Martin

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  14. NE Champs, Day 1, Dec. 11

    by , December 11th, 2010 at 10:40 PM (The FAF AFAP Digest)
    Day 1 went exceedingly well, better than I expected. I even managed to swim all 4 of my events today -- practically an ironman feat for me. . I'm now fairly flattened as a result.


    100 fly, 1:10.26

    So glad this was the first event of the day! My last pre-B70 time was a 1:12ish (I recall). Last year, in B70, I went a 1:09.8. I expected to go a 1:12-1:13 here, given the general 2 second time differential per 100 free SCY. Was shocked and thrilled with my 1:10.2, only .4 off my best. I tried to SDK a lot. Mollie said that, by 25s, I went 12-13 meters, 10 meters, 10 meters, 8 meters. I popped up a little early on the last length after a longish turn. Just needed some air. But otherwise my breakouts were solid and smooth. Had the usual last 10 meter piano, but at least didn't go vertical. This is my hardest event, and I don't really train for it in any conventional way, so I was pleased. Kicking saves me in this event. I think this time puts me 3rd in the overall rankings behind two new 45 year olds, if I recall the SPMA results correctly.


    50 back, 31.14 (split on 200 back)
    (final 200 time, a blazing 3:20 )

    If I wasn't typing on my iPhone I'd put in a bliss smiley here. Edit: My previous time from the Albatross meet was a 32.5, but I was hoping to go a bit faster based on the 28.1 I swam at the Sprint Classic on Oct. 24 after the bronchitis taper. Honestly, my secret goal, was to swim faster than 31.6, but anything can go wrong in a 50 and, as I previously said, I would have been pleased with anything under 32.

    I executed reasonably well, but not perfectly. My hands were crossed (first time ever) on the start, which was slightly disconcerting. 14 SDKs on the start and 15 on the turn. There was a stroke & turn judge right at the 15 meter mark, so didn't take any chances on that front on the start. I was a bit too far from the wall on the turn and glided into the finish -- probably due to the 5 meter flags. No matter, I was very thrilled to stop, gasp for air, squint at the scoreboard and see the 31.14. Stud also had my split writ large on a piece of paper as I headed to the warm down pool -- very sweet. I had informed the referee (who stood over my finish) and both the women swimming next to me that I was doing a split, so that they were well aware and didn't have any angst. I did legally finish the race in a stellar time of 3:20, causing only a very minor delay of the meet. Did the second 50 double arm backstroke.

    This is the same time I swam last year at this meet in a Jaked or B70 and should put me in the AA spot, unless there are other times I'm unaware of. This would be my first AA in the 50 back in SCM. I've ended up second on several occasions. So I'm ditching this age group on a high note!

    I could happily have stopped swimming for the day at this juncture. I was happy and tired. (Veni, vici, vidi, in a manner of speaking.) But the day was long and I had plenty of rest so carried on.


    50 breast, 38.9

    Pretty happy with this time, especially since I was trying to be very conservative on the pre-kick and pulldown. Over a second slower than last year, but, like Allen Stark, I think swimming evil in a Jaked is like a different stroke entirely. This is still my second fastest time in SCM (out of only 3-4 swims, I think) and a much better effort than the 41.8 I turned in in LCM. Currently, this puts me in the number 3 spot. (Which rather confirms my thought that the speed suits make the mosy difference in evil.

    SwimStud had an amazing 50 breast today, dropping two full seconds+ from last year! I wish I had video'd this, as he had awesome forward momentum, but it was right after my swim and I was gasping. I got his 100 breast the next day though.


    50 free, 28.77

    I was going to scratch this event. I really was. I haven't swum 4 events at a taper meet in eons. But decided it might be easier to do at the end of the day today than late tomorrow afternoon as a split in the 100 free. Happy with the time. It's .5 faster than I went at the Albatross meet, but still .5 off my B70 PB (which I did as the very first swim at BU last year). I had a quite sub par turn -- it was dark outside (5:00 pm or so) and that made it harder to pick up the wall without the light streaming through the windows. Still, I'll take it flaws and all!

    Overall, I was extremely happy with the day. I'm worried I'll be bushed tomorrow. But hopefully a decent night's sleep will help. Tomorrow, I have the 100 back, 50 fly and 50 back. I'm scratching the 100 free. Depending on how I feel, I might not swim the 50 back again, as it would be my 7th event. I'm very very glad I put in a split request to get a time before the end of the meet! I hate it when 50 back is the last event when my legs are dead.

    Updated December 13th, 2010 at 04:03 PM by The Fortress

    Categories
    Masters Swim Meets / Events
  15. Sat Dec 11th 2010

    by , December 11th, 2010 at 06:37 PM (Ande's Swimming Blog)
    Sat Dec 11th 2010


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    scy
    whitney Coached
    dick nichols
    7:30 to 9:00 dove in on time
    trained with chris, jon, kevin, larry Jim and tyler
    WORE yingfa jammer

    WARM UP
    800 done 150 fr 50 k on side


    Main SET:

    5 x 25

    50 fast for time
    23.5

    10 x 100 on 1:10
    did 8 and did 50's on 2, then made up the 100 i missed

    200 fast for time
    went 1:53.5

    20 x 50 on 40

    100 bk fast for time
    went 58

    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
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    Uncategorized
  16. Dec. 11, 2010 11:30am at the YMCA

    by , December 11th, 2010 at 06:03 PM (Fast Food Makes for Fast Swimming!)
    Here is my workout courtesy of Tjrpatt. I only did the first half of his practice since I normally only swim about 2500-3000 a morning. But I am still wiped out and my muscles want to kill me.

    Warmup
    300 Free
    200 Kick w/ board

    Main
    3 x 100 IM @ 1:25
    3 x 50 Fly @ :45 (I took minute rest after this)
    3 x 200 IM @ 2:50 (I held 2:30s/2:32s)
    3 x 50 Back @ :45 (again a minute rest)
    2 x 300 IM @ 4:20 (I had 4:01/3:57)
    3 x 50 Breast @ 50
    3 x 100 Rev IM @ 1:30 (these we just fun and relaxed)
    3 x 50 Free @ :45 (same here, relaxed)

    6 x 100 Free Pull @ 1:30 (I went 1:11, 1:08, 1:07, 1:05, 1:05, 1:04)

    100 EZ Kick cool down
    -------------
    3600 Yards
    This is the most I've done for a while. Time to rest till Monday.

    This workout was pretty good for doing it solo. Most of my practices I swim solo, but I am usually swimming with my Masters team "solo" in the outside lane. Swimming at the YMCA here in East Wenatchee isn't my first choice, but its the only thing available to me on a Saturday.
    The disadvantages are the warm water - usually about 86 degrees , and the "non-swimmers" that want to get in the lane with me right in the middle of a good set.
    For example: today there were 4 lanes available for laps, 2 for water exercise class. 1 lap lane had 2 people in it and the other 3 lanes one person each. I was one of those 1 person lanes. Between intervals someone asked if they could split with me, and I said sure so I wouldn't be rude. They apparently didn't notice that I was doing IM sets at a pretty quick pace. Errrrrrrgghhh. I just tried to make lots of waves.
    About 10 minutes later one of the other lanes opened up, so I moved over to complete my workout solo again. Not more than 10 minutes later the exact same thing happened, but this time the new swimmer was a newbie to the lap swimming world.
    I just finished up keeping one eye on the other person in case they tried crossing the center line as we passed by.

    Updated December 11th, 2010 at 06:22 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  17. Saturday at the Y

    by , December 11th, 2010 at 04:11 PM (Mixing it up this year)
    The new guard told me the water was cold today. It was about 82 and I said that is fine I am used to much colder and actually prefer 78-80.

    Today was breaststroke day with the kids but as for me I prefered fly. This is what I did before they arrived.

    1000 Free as 200 swim/pull/swim/kick/swim
    8x25@:45 Fly w/fins & paddles
    500 Free kick w/fins every 3rd 25 fast
    300 Breast kick
    500 Free easy

    Total 2500 yards

    Updated December 12th, 2010 at 09:38 AM by Donna

    Categories
    Uncategorized
  18. More goggle testing

    This morning I swam up at Riverbank with a swim buddy. Hereís what I did:

    900 lcm warmup (400 S, 200 K, 200 P, 100 Rev. IM drill)

    4 x 100 FR desc. @ 1:45 [1:35, 1:30, 1:25, 1:25]

    500 (450 FR fast + 50 BK moderate)

    3x thru
    300 FR @ 4:40/4:35/4:35
    200 IM @ 3:35
    100 K @ 2:15
    :10-:30 rest between rounds

    4 x 100 IM @ 1:45

    500 pull + play + warmdown

    Todayís workout felt good and pleasant the whole way through. Plus we tried a new set, which I think will get added to the Riverbank repertoire. Exciting!

    This morning I also debuted a new suit. I chose a red one with a sparkly design for the Christmas season:




    Iíve also gone a little nuts over goggles lately. This morning I tested several pair:



    From top: ClubSwim S2, Finis Lightning, View Visio, Kiefer Mach 5

    The Clubswim pair were decent, and theyíre really cheap and come in lots of fun colors. The metalized version, which I tried the other day, were not too dark. I could feel the gaskets a bit more than I liked at the inside corners of my eyes. I donít think these would be super comfortable for longer swims, but theyíll probably be fine for hour-long workouts. Iíll keep these in my bag as a spare.

    The Finis Lightning goggles puzzled me. I first tried them on Thursday and loved loved loved them. I couldnít even feel them when they were on, and they worked great. The only issue then was that they were a little dark for the dungeony pool I was swimming in. This morning during warmup, however, I couldnít get these to stop leaking. I put them aside until warmdown, when I tried them once more. They again worked perfectly and felt great. These are probably worth experimenting with moreóif I can figure out what makes them leak sometimes and seal well others, Iíll have a winner.

    The View Visio goggles also worked well for me. The gaskets werenít quite as soft as the Finis goggles, but I really liked the clarity of the lenses, and there were no leaks.

    The Kiefer Mach 5ís were too uncomfortable at the inner corners of my eyes. That was too bad, because I really liked the peripheral vision in these.

    I also looked at goggles on swimoutlet this week. Who knew that Blue Seventy made a $100 pair of goggles?! They tout the lightness and strength of the goggleís carbon frame. Iíve never found weight an issue with goggles, and wasnít tempted by these.

    I did order this pair, though, which has rhinestones on the sides!




    Iím hoping they are actually decent goggles and I can wear them at workout. I'll report back.
    Categories
    Uncategorized
  19. Double FAST Friday Dec 10th 2010

    by , December 10th, 2010 at 06:27 PM (Ande's Swimming Blog)
    Double FAST Friday Dec 10th 2010


    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 blocks
    noon - 1:15 dove in on time
    trained with doug & jon
    beside larry, jim, mike, & james,
    WORE yingfa jammer

    WARM UP
    did easy 50's for 15 minutes


    Main SET:

    8 x 100 on 3:00
    fast best ave
    held 54's & 5's one 56 & went 51 on #8
    dove

    assigned 8 min set
    did: swam easy

    8 x 50 fr fast best ave on 2:00
    held 25's
    dove
    did #8 in heats, SDKed went 24

    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
  20. Friday, 12/10/10

    by , December 10th, 2010 at 06:02 PM (A comfort swimmer's guide to easy swimming)
    Short run on the treadmill at the gym today.

    Walked 2 minutes to warm up
    ran 3 x 1 mile with 1 min walk after each
    Walked 5 minutes to cool down

    The chlorine in the hotel pool really affected my sinus. I was plugged up and and had sniffles all day yesterday and through most of the night. Today its all cleared up. I guess I'll just need to stay away from that place and stay in shape by running.
    Categories
    Uncategorized