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  1. 2011 Auburn Masters SCY Meet (recap of my events)

    by , February 14th, 2011 at 11:26 AM (Pete's swim blog)
    Lots of fun! Met a bunch of people. Met Elaine from the forums. Tried to meet more of my competitors this year. Found a few of them and even ended up helping one of my competitor's son make sure he was doing the lap counter correctly for his dad. Everyone I met was very friendly and we all had a great time talking about swimming and other things.

    Fought a cold thorugh the weekend. It was worse later on Sunday. Don't think it effected me much but the cold/warm cycles were starting to give me some nasty chills. Most of my problems are simple mistakes. I know what I'm supposed to do but when the gun goes off, I just go... I don't think too much. Bad practice habits take over and the mistakes start piling up. Still, it was a great meet and I set personal bests in almost everything I swam.

    Here's what I swam:

    Day 1

    200 Fly - Seed 3:00.00 / Time 2:41.94
    Had a lot of fun on this race. I expected a gruelling race where I just gutted it out to the finish. Went smooth and easy for 150 yds. Planned to just finish it easy but the guy next to me in lane 5 stayed with me the whole race and I just couldn't resist letting it loose for the final 50. Can't wait to do this one again.

    100 Breast - Seed 1:13.57 / Time 1:13.41
    Ended up in the final heat for this race which is new for me. I let that get to me a bit. Don't remember much from this one. I was a bit disappointed with my time but it is the fasted I've swum this event and I ended up winning the event in my age group.

    200 Free - Seed 2:14.64 / Time 2:11.14
    This was a frustrating swim. It started well. I planned a smooth fast 100 and then just go for it at the end. At 50 yards, I took a turn too close and pushed off at an angle. It was so bad I nearly ended up in the next lane. Did the same thing at the bulkhead and once more on the wall. I was really very frustrated with myself. Once I got my act together, I started chasing everyone down. Caught everyone in the heat except someone on the other side of the pool. Minor consolation for a race that could have been a lot better.

    400 IM - Seed 5:45.00 / Time 5:24.37
    Planned to take this one easy since I had a relay next. The guy next to me took off and swam a 4:56. Glad I chose to ignore him. Would have been more interesting on the other side of the pool where lanes 7 and 8 went 5:24.81 and 5:24.78. Despite my good decision not to chase, I had plenty of "moments" in this race. The most notable was my second backstroke turn when I started turning over on my belly before I realized I was still doing backstroke. Almost dq'd but apparently they decied I didn't go past 90 degrees. I was still shaken from the previous bad turns and was dreading the free. But all went well and I finished way ahead of the expected 5:45.

    200 Medley Relay - Time 1:53.88
    I swam the Breast stroke leg and set a personal best at 33.03. My foot came out of the water on one kick but otherwise, it went really well. Alas, we lost by .08 seconds. Would have been nice to get a full grab on that one kick. Our anchor guy swam an awesome 23.5 right after swimming in the 400 IM final to close a 2.5 second gap on the winning team. It's ok though... we got'em back later.

    Day 2

    500 Free - Seed 6:00.10 / Time 5:54.08
    I did a really good job of managing this race. I'm capable of going faster but I'm doing a lot better at swimming my own race and not chasing competitors. Started smooth and fast and just clicked it up a notch each 100. Had enough left to go very hard on the last 50. Probably had a bit too much but that's better than running out of gas. One final note of the 500. I got a little excited and started rocking on the block before the start and fell in when they asked us to stand back up. Embarrasing... and on a 500 of all races. At least someone else went with me .

    200 Breast - Seed 2:42.67 / Time 2:39.09
    Second finals heat I swam in and I did a lot better in this one. Had a good solid 100 and then set my sights on lane 7 who was about 1 second ahead. Caught and squeaked by him at the last second. It was really good to break that 2:40 barrier.

    200 Back - Seed 3:00.00 / Time 3:11.71
    I approaced the 200 backstroke as a warm-up for my 50 breast stroke. So, the time didn't matter but the officials botched this one. Video clearly shows me touching at about 2:50 but the pad didn't register and whatever backup they had failed also. As I was getting out, I heard someone say, "please hit the touch pad on lane 1". My backstroke is slow... but not that slow .

    50 Breast - Seed 33.15 / Time 33.31
    Can't seem to break 33. I really beat myself on this one. Dove too deep and was suprised to see 2 feet of water over me when I popped up my head to take my first breath. Had to glide a lot longer than I wanted in an un-streamlined position. Once I got on the water, I did well but the damage was already done.

    200 Free Relay - Time 1:46.87
    I led off with a 27.35. Bad swim for me. Anchor guy swam a sub 24 to close a half second defecit and win by a quarter second.

    Lots of fun, fast pool and great people. Can't wait for next year!
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  2. Mon Feb 14th, 2011

    by , February 14th, 2011 at 11:12 AM (Ande's Swimming Blog)
    Mon Feb 14th, 2011

    2010's Preliminary SCM rankings are out

    Subscribe to Ande's Swimming Blog


    whitney Coached
    UT Swim Center, main pool, north end
    5:15 - 6:30 dove in around 5:25 is
    trained with Marcio & Todd
    beside Richie, Nate, Mike Varrozza, Kelly, & James Fike
    wore FS PRO jammer

    WARM UP
    assigned 800
    did 150

    Main SET:

    4 x 150 on 2:00
    ave 1:40ish

    4 x 25 fl on 30 8 strokes fast

    5 x 150 on 1:55
    ave 1:35's

    5 x 25 bk on 30 8 strokes fast

    6 x 150 on 1:50
    ave 1:34

    6 x 25 br on 30

    4 x 250 on 3:00 desc
    went 2:31 or 2 on #4

    50 easy



    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till
    Categories
    Swim Workouts
  3. MATT Monday Workout

    by , February 14th, 2011 at 08:49 AM (Pete's swim blog)
    SCY

    400 Warmup

    6 x 100 Up/Down kick/Free - 1:40 (:10) Start w/ 50 Kick. Replace 25 fr with 25 kick if you make the interval (minus 10 seconds). Do opposite if you miss it.
    6 x 100 Up/Down Fly/Free - 1:30 (:05) Contiune Up/Down from where you are on the kick. Replace 25 fr with 25 fly if you make the interval (minus 5 seconds). Do opposite if you miss it.

    100 Easy

    4 times through
    * 50 Easy - 1:00
    * 50 Hard - 1:00 (target :35)
    * 100 Easy - 1:30
    * 100 Hard - 1:30 (target 1:10)

    50 Easy

    200 timed (2:22)

    100 Cool down

    (3150 Total)

    Short workout today. Swam solo. Everyone else took the day off after the meet. I really don't blame them and I probably should have also. With so many people sick around me, it was inevitable I'd get this also. I really don't like swimming w/ a cold but it is better than back pain. I got a solid day in at the meet Saturday and I don't think the cold really bothered my until later on Sunday.

    Despite the cold, I'm still tapered and it is fun to practice tapered. Swam a solid 2:22 on the 200. Everything seemed easier even w/ a drag suit on.
    Categories
    Swim Workouts
  4. Back to the Grind

    by , February 14th, 2011 at 07:36 AM (Mixing it up this year)
    Even after getting home so late I got up and headed to the pool. Still had some good speed today.

    5x100@3:30 Free holding 3:00
    5x100@1:30 Free kick w/fins held 1:23's
    200 Fly kick on back w/fins work the abs
    300 Breast kick w/brfins
    Burn legs burn they appeared to be missing from my swims this weekend
    5x100@1:30 Free w/paddles & bouy went 1:24, 1:23, 1:21, 1:23, 1:20
    5x100@1:25 Free w/paddles & bouy went 1:21, 1:22, 1:20, 1:19, 1:17
    500 Free EASY every 3rd lap back

    Total 3500 yards
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  5. Day 2 - got home to late to post

    by , February 14th, 2011 at 07:31 AM (Mixing it up this year)
    Surprising day today started off very sore from doing the Brute Squad events on Saturday but got looser as the day progressed.

    100Fly was about normal but not great
    50 Back was ball park too
    200 Back was a season best with a 2:48
    200 IM was another season best with a 2:49
    50 Free lead off on the relay was a 29.8 better than Saturday.
    50 Back in the other relay was 38.46 better than my earlier time and I just got out of the water from the 50 free.

    Overall a good meet and I am motivated again thanks to my Georgia Masters Teammates!
    Total 1850 yards
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  6. Sunday, Feb. 13, 2011 Animal Meet Results

    by , February 13th, 2011 at 11:14 PM (Fast Food Makes for Fast Swimming!)
    Swam the Animal Meet tonight in Canby, OR. There were 3 versions to pick from, sprint, middle, and distance. I took the distance choice: 400 IM, 200 Fly, & 1000 Free.
    This is the pool/team that I used to asst. coach with after college for 4 or 5 years, so it was kind of a nice reunion to visit all the old coaches/parents/kids (who have really grown up a lot in the 7-8 years I've been away.)
    The meet went really fast, so not a lot of rest. There were only 38 people entered in the meet, and with the amount of No Shows, it went even quicker. Plus the pool was around 84-85 degrees, way too hot for racing, but I made it anyway.

    400 IM: 4:39.xx
    rough splits: 1:00.5/1:14.5/1:22ish/1:01.5
    I just couldn't get out fast enough in the race. The hot water in the pool just made me feel too relaxed. It was still a Masters swimming best time which is good (dropped 7 seconds, but I know I can go faster).

    about 15 minutes later:
    200 Fly: 2:08.50
    rough splits: 27.7/32.3 (1:00.0) 34/34.5
    On this one I just took it out relaxed, not even expecting to do as well as I did. The worst part was going toward the 125 point and beyond when the other swimmers waves started getting bigger and bigger every time I passed them in the opposite direction. Still it was just off my Masters best time which I can handle.

    1000 Free: 11:43
    This one was just a goof around swim. I didn't want to swim it after the other swims, I was just tired. But I'm not one to back out of a race. I just made it interesting by swimming the 1000 alternating 50 Fly/50 Free until the 700 point. Then I did a 200 free easy, and came home with my last 100 AFAP hitting I think a 1:01 or so for the last 100. I'll have another chance at the 1000 at our Inland NW Champs meet at the end of March for the TTs.

    Got the award for the fastest cumulative time for the distance category (cool trophy). It was nice to get an award like this in masters swimming, even though I didn't really have any competition in the events. Something good to show the kids when I get home.

    After the meet my buddy from Portland took me out to eat at Burgerville where I overstuffed myself on Cheeseburgers (4), a large strawberry shake and a Coke.

    One more meet to come next Sunday (2/20) out in Kirkland, WA. 200 fly (again), 200 IM, 100 Back, 100 Breast, 500 Free. After this I can have a weekend off.

    Updated February 14th, 2011 at 09:18 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices , Meets
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  7. Sunday Recovery Day

    by , February 13th, 2011 at 11:05 PM (A comfort swimmer's guide to easy swimming)
    Feb. 13, 2011

    SCY, Solo

    30 min continuous swim
    - Did free and back, 900 of each.

    3 x (4 x 25/1:00)
    Round 1: Fly <16
    Round 2: Back <18
    Round 3: Free <15
    Easy 50 between rounds

    400 cool down swim.

    Total: 2600+ yards
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  8. Sunday, Feb. 13

    by , February 13th, 2011 at 10:36 PM (The FAF AFAP Digest)
    Blogging from my iPad during the Grammies.

    Swim/SCY/Solo:

    Warm up:

    750 various

    Speed Work:

    5 x 50, done as:
    1st 25 = dolphin kick UW with board halfway down pool, jump squat off bottom and sprint kick to wall
    2nd 25 = easy

    5 x 50, done as:
    1st 25 = fast heads up free with dolphin kick*
    2nd 25 = easy

    5 x 50, done as:
    1st 25: fly @ 100 pace
    2nd 25: easy

    50 EZ

    10 x (25 fast w/fins + 50 easy)
    2 free, 2 breast, 2 back shooter, 2 fly shooter, 2 free
    -- Tried to do these AFAP, but they were probably more like 95% because I was being cautious of people in my lane on some of them.

    50 EZ

    * This drill is designed to build rhythm and work the core. Not sure it's the best drill for me because it may reemphasize my tendency to bounce when sprinting free.

    Aerobic Set:

    12 x 100, done as:
    4 x 100 back kick w/fins @ 1:30
    4 x 100 breast @ 2:00
    -- long streamlines and glides left me breathless. evil is hard.
    4 x 100 flutter kick w/ board & fins @ 1:30

    100 EZ

    Total: 3650

    Commentary:

    Slept in, as the malaise cold is still lingering. Legs were sore from drylands. Left for the pool around 4:00 hoping to avoid lifeguard classes and lessons. The pool was thankfully cooler than usual and I managed to have half a lane the whole time. I was kicked out of the deep end when a high school crew team arrived to do their water testing. Sure hope they're never in danger of drowning.

    It's been a fairly joyless week of working out. However, I'm glad that I could at least mostly train through this ailment (unlike last time in December). Still got in 5x swim (though one was very short), 2x bike/ellipse and 2x drylands. Only had one good stretching session though, and I can feel it.

    Updated February 13th, 2011 at 10:51 PM by The Fortress

    Categories
    Swim Workouts
  9. Sunday

    by , February 13th, 2011 at 08:04 PM (Swimming, Life, and Other Stuff!)
    Today was my second day in a row after a week long break. I felt better in the sinus department but sick to the stomach. A nurse in the next lane suggested that my antibiotic could be the culprit. This is probably the case.
    I missed the warm-up; too much blabbering on my part.
    **4 X 200 Free @ 3:30 interval
    **6 X 50 Kick @ 1:00
    **8 X 75 @ 1:30 (Odds IM no free/ Evens Free)
    **6 X 50 Otter Kick@ 1:00
    **6 X 100 Free @ 2:00 (descend pace 1>6)
    **100 easy cool-down
    2,700 scy

    I forgot to mention yesterday in my blog that the Carmel High School Girls also set a Public High School National Record in the 200 Medley Relay. I missed this race; we were trying to find a parking place in the restricted field of ice. I will come back and edit the time in.
    **The new record is 1:41.42! They broke the record held by their former team mates from 2 years ago!

    Updated February 13th, 2011 at 08:10 PM by Bobinator

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  10. Saturday, Feb. 12

    by , February 12th, 2011 at 09:57 PM (The FAF AFAP Digest)
    Drylands:

    broomstick twists, 25
    long arm crunches, 50
    bicycles on bosu, 2 x 25
    russian twists on incline bench, 25 x 1 x 25
    step ups w/20 lb DBs, 40 x 2 x 15
    side step ups w/20 lb DBs, 40 x 2 x 15, one set each side (these take some hip strength)
    extreme angle isometric squat w/20 lb DB, 5:00
    elevated reverse plank isometric, 1:00
    HS low row, 100 x 2 x 10 (this bothered my shoulder more than other rows, probably won't do it again)
    skull crushers, 60 x 1 x 10
    abductor legs, 120 x 1 x 10, 130 x 1 x 10
    hip hinges, 25 x 1 x 10
    box jumps, 10

    RC work

    -- Had to skip the second set of some exercises b/c the gym was too crowded, my spots were taken and I wanted to do some cardio before heading out to Lil Fort's soccer game.


    Arc Trainer Eliptical, 30 minutes

    10 minutes stretching


    Commentary:

    I still have some nasty lingering cold type ailment, but it seems to be manageable with DayQuil and flonase. Really need to drag out the neti pot. I haven't been to yoga in awhile, but it does not sound appealing or seem advisable at the moment. Hoping to swim with my team tomorrow.

    I see a funny new smiley, so I'll use it to say I'm psyched my AA held up (thus far) in the prelim SCM results. Much prefer that to my 2nd place finishes -- though I'll happily take those too! I'm chuckling a little: I would have made TT in the 50 back in the men's 45-49 as well. lol

    Updated February 13th, 2011 at 03:22 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Ellipse Machine
  11. 25 in a Row BAby!!!!!!

    by , February 12th, 2011 at 09:40 PM (Swimming, Life, and Other Stuff!)
    The Carmel High School (Indiana) Greyhound Girl's swim team won their 25th straight state title today at the IU Natatorium. Carmel scored 382 points followed by Fort Wayne Homestead with 230 points. Carmel won all 3 relays and took first place in 5 out of 8 events! My favorite race today was the 200 free. Carmel placed 1-2-4 and the top 4 were all under 1:50! Rhiannon Sheets won the event in 1:47.09 and shattered Lindsay Benko's (Elkhart Central) long standing record by over a second. Super sophmore Lacey Locke won the 200 IM (2:01+) and 100 Backstroke (54.32) to lead the team with a double victory! It was a banner day for Carmel fans at the Nat!

    I finally made it to the pool this week. I don't think my antibiotic is helping me at all. When my throat and sinuses feel better my stomach feels worse. I think I have a stubborn virus that just keeps floating around inside me. I should probably take a couple days off work and lay around but I have a hard time doing that. I'm planning to go to practice tomorrow and take it easy again! I'm sick of NOT swimming!
    Today's workout:

    *600 warm-up swim
    *200 Free rest :30
    *8 X 25 IMO @ :30
    *200 Free rest :20
    *4 X 50 IMO @ 1:00
    *Broken 200 (75/ 50/ 50/ 25) Rest :10 after each
    *2 X 100 IM @ 2:00
    *10 X 50 Freestyle @ 1:00
    *200 easy swim down
    2,500 scy

    I am 1.5 weeks into my mindfulness/meditation class. The 1st 4 days I enjoyed my 45 minute daily meditation and stayed fairly focused and always able to bring focus back to breathing. Last week it all fell apart. I either fell asleep or simply could not quiet my mind and focus. I think there is a relationship between my lack of swimming last week and problems meditating. I hope we get a new cd this week; I'm tired of the body scan!
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  12. Day 1 - A Tough One

    by , February 12th, 2011 at 09:23 PM (Mixing it up this year)
    Had a meet today. I had taken Friday off to catch up on my sleep and it paid off for me today. Overall a good day of swims.

    1650 Free went 22:11.94 (20 seconds slower than last year) started out with a few 41's but got faster as I went along. I need to work my distance again.

    200 Fly was next with a 3:15.04 which is about normal for me. Just don't like getting beat by someone doing butterfrog and I can't bring myself to do it.

    50 Fly was a little fast than I wanted to go at 35.23 and I had the 400 IM right after. My teammate John Ziegler was going to be next to me in the 400 IM and I was not going to let him beat me like he did on the 200 fly.

    400 IM was a season best 6:01.90. I knew I needed to crank the back and get ahead of John because he is strong breaststroker and I am so lame in breast. He never caught up to me! Came back in a 1:16 on the free.

    Finished off with a 50 Free on the realy in 30.38. I WAS TIRED!

    Total 4100 yards with warm ups and warm downs
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  13. IU Swim Meet

    by , February 12th, 2011 at 06:48 PM (Year Three: The Road Back)
    Today's swim meet at Indiana University is now over and I'm trying to assess the day. Going in, I wasn't expecting that much out of myself (at least that's what I told myself), but once at a meet, I want to do my absolute best - every swim. Overall, the five events went pretty well actually. I didn't see huge drops from the last meet, but it was only two weeks ago. I did see drops, however, in 4 out of 5 events.

    Event 1 - 50 Fly - While I dropped about .2, my breathing pattern (every other stroke) fell apart on the return 25 and my legs were screaming at me. Obviously, I wasn't as well rested as I was going into the Ball State meet. Still, a decent time (34.27) and a slight gain.

    Event 2 - 50 Free - This one went really well. I dropped another .3 (30.40), but it's still not under the :30 mark that I have set as a goal for this year. But... I was able to hold my breathing plan the entire race - for the first time ever. YAY!

    Event 3 - 100 Fly - This was only the second time I've ever swam the event and was the only event I added time in (went from a 1:19.40 to a 1:19.93). It just didn't feel as good this time as it did two weeks ago. I reckon it's just because I didn't do any tapering before this meet and my legs were much stiffer. So, to hold a 1:19 when tired made me feel really good.

    Event 4 - 100 Free - I don't what happened on this event. My plan was to focus on a really strong pull with a steady rhythm and then to build the 3rd 25 and go all out the final 25. I never could find a rhythm and the pull felt weak. Yet, somehow, I still managed to drop .5 from the meet two weeks ago and finished in 1:07.99. How can it feel so bad - and the time be better?

    Event 5 - 200 Free - I was so tired by the time this one rolled around that I was ready to call it a "cool-down" swim, but didn't. I still tried my best, but my time (while a 2 second drop from last year's time) was still a disappointing 2:30.63. I'm trying to tell myself that this was still a good swim, especially considering the other swims and my tiredness level going in, but.... it's still a disappointment. On the other hand, it breaks down to two 1:15 - which I can't hold in practice. The best 100 repeat time I hold during workouts is 1:22-1:25.

    So, while I'm trying to not be discouraged by the 200 Free, overall I was pretty happy with my results. Now, I'm going to finish the February Fitness Challenge strong before refocusing the beginning of March on sprinting to prepare for the Indiana State meet the last weekend in March.

    Now...it's time for a nap before bed.
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  14. Saturday, 2/12/11

    by , February 12th, 2011 at 05:20 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    1 x 200 swim free
    3 x 200/3:30 with snorkel
    10 x 50 free:
    2/55 build, 1/50 very strong - :37
    2/55 build, 1/45 faster - :36
    2/55 build, 1/40 fastest - :35
    1/1:00 easy

    Main Set #1
    1 x 500 swim free w/snorkel, fins and paddles
    - got to about 350 with the snorkel, choked on water, got rid of the snorkel for the rest of the 500
    4 x 100/2:00 free, very strong
    - 1:16
    2 x 150 - 50 kick-50 drill-50 swim
    - did fly & back

    Main Set #2
    2X
    1 x 200 best stroke, neg split/30 sr
    did back, <2:55 both times
    1 x 200 - 50 easy swim - 50 kick - 50drill - 50 build

    Main Set #3
    1 x 400 free with fins & paddles
    - 5:15
    4 x 100 back/2:00 strong
    <1:25 on all 4

    Cool Down
    100 easy swim

    Total: 4200 yards
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  15. Friday, 2/11/11

    by , February 12th, 2011 at 05:15 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    200 swim free
    400 IM kick/drill/drill/swim
    200 pull 100 free/100 back
    100 scull

    Cont'd Warm up: Fins or Paddles or both Free/Back
    4 x (1 x 50/50 , 1 x 100/1:30) build 2nd 50 of 100 - feel dps, count strokes, accel, power in reach, timing
    - 1-2 free w/fins & paddles, 3-4 back w/fins only

    Main Set
    2 x Set:
    1 x 100/1:45 strong build
    1 x 50 AFAP off blocks
    - 1st time back: 100=1:23, 50=36
    - 2nd time free: 100=1:13, 50=31


    Mini Kick Set
    25 kick (15y fast under water)
    50 drill
    25 Streamline fast kick pushoffs (do 6 fast kicks when reach surface then swim easy the rest of the way)
    50 drill
    6 x 25/10 - 20sr dolphin kick
    - I experimented with a nose clip for the underwater kicking and can go 1-1/2 times as far as I can with out it.

    Warm down
    200 - 25 easy, 50 drill, 25 easy

    Total: 2300 yards
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  16. Saturday, Feb. 12, 2011 meet tomorrow

    by , February 12th, 2011 at 12:34 PM (Fast Food Makes for Fast Swimming!)
    I had to go into work this morning...at least I'm getting a little bit of OT that will help pay for the gas to the meet tomorrow.

    I went for a swim at the YMCA last night, didn't really do much. There were 6 kids playing in the 1/2 of the pool for open swim, and the other 3 lanes were set for lap swim.. I was the only swimmer there, and I just splashed around. I probably got about 2000 yards in over the night, with nothing in particular...just loosening up the muscles. At the end of the swim, I took a minute of rest and went for a fast 100 fly from a push. I felt really sluggish though, and came in at 1:02. That's decent enough considering how I was feeling. Hopefully I'll be under a minute leading off my 400 IM tomorrow.

    400 IM, 200 Fly, 1000 Free

    I'm going to go for it in the IM, relax the 200 fly, and see how I feel for the 1000 at the end. Who knows, maybe I'll do great!!

    Now, to start my 5 hour drive to Oregon so I can visit my grandparents (and get a free night of sleep).
  17. Sat Feb 12th, 2011 tough aerobic set, 6500

    by , February 12th, 2011 at 11:42 AM (Ande's Swimming Blog)
    Sat Feb 12th, 2011 tough aerobic set, 6500

    Preliminary 2010 SCM rankings are out

    Subscribe to Ande's Swimming Blog


    whitney Coached
    UT Swim Center, diving well too warm
    7:30 - 9:00
    trained with Marcio, Richie & James Fike
    beside Max, Larry, Jim, nate, Doug, Sharon & Stan
    Wore FS PRO jammer

    WARM UP
    200 fr 175 k 150 fr 125 k 100 fr 75 k 50 fr 25 k

    Main SET:

    5 x 500 on 6:00
    (made them, held 5:35 - 5:45)

    1:00 break

    20 x 25 on 30
    1 k, 2 4 strokes fast, 3 k, 4 NB

    1:00 break

    5 x 500 on 6:00
    (made them, held 5:35 - 5:45)

    100

    went 6,500 in a 90 min work out

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till

    Updated February 13th, 2011 at 12:55 PM by ande

    Categories
    Swim Workouts
  18. Simon's Rock Pace/Makers meet 01/23/2011

    by , February 11th, 2011 at 11:53 PM (Maple Syrup with a Side of Chlorine)
    http://michaelleake.blogspot.com/201...ates-pool.html

    Unofficial results from my first swim meet in 15 years...

    200 Free: 2:06.??
    50 Fly: 28.34
    100 Back: 1:03.10
    (I also swam back in the 200 Med. relay with some new friends from the Pittsfield, MA Masters.)

  19. Friday, Feb. 11

    by , February 11th, 2011 at 04:43 PM (The FAF AFAP Digest)
    Swim/SCY @ GMU:

    Warm up:

    700 various

    10 x 25 10 kick twirling shooters w/fins

    Main Sets:

    10 x 50 backstroke kick shooters w/fins @ 1:00

    50 EZ

    4 x 50 fly @ 1:00
    50 scull
    4 x 50 back @ 1:00
    50 scull
    4 x 50 breast @ 1:00
    50 scull
    4 50 free @ 1:00

    50 EZ

    10 x 50 backstroke kick shooters w/fins @ 1:00

    100 EZ

    Total: 3100/1450 kicking

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

    Commentary:

    I woke up this morning feeling worse instead of better. I nonetheless decided to suck it up and go swim at GMU in case I succumbed completely over the weekend. Fortunately, I feel somewhat better after swimming. After yesterday's speed set and in light of the regression, I just did an aerobic/hypoxic workout. Still very glad I went!

    Should be a pretty easy weekend -- not too many sporting activities. Just Valentine's Day -- another of the many stupid contrived holidays. I would happily skip it, but Mr. Fort is more traditional.

    Hoping I can get to the gym tomorrow. My calves are really sore though. I'm slightly worried that their predominant muscle memory is cramping.

    Updated February 11th, 2011 at 05:08 PM by The Fortress

    Categories
    Swim Workouts
  20. DOUBLE FAST FRI Feb 11th, 2011

    by , February 11th, 2011 at 03:16 PM (Ande's Swimming Blog)
    DOUBLE FAST FRI Feb 11th, 2011

    Subscribe to Ande's Swimming Blog


    Tyler Coached
    UT Swim Center, main pool, north end, BLOCKS
    NOON to 1:15 dove in at 12:06
    trained with Desiree, Kelly, Max, Larry, Jim, Bob & Guy
    Wore FS PRO jammer

    WARM UP
    board said swim till 12:10 then stop
    assigned 200 fr, 150 fr 100k 50 IM
    did easy freestyle

    Main SET:

    200 fr fast off blocks in heats
    went 1:54


    200 easy

    100 fr fast off blocks
    went 52.9


    100 easy

    assigned 050 fr fast off blocks / 50 easy
    did: skipped em

    put on old worn out B70 legs over my jammer

    200 IM fast off blocks
    went 2:07


    200 easy

    skipped 100 IM fast / 100 easy

    skipped 50 fast / 50 easy

    200 IM fast off blocks
    wore B70 legs
    went 2:04

    split 26.7 33 35 28

    150 easy

    100 fr fast
    went 53.9

    100 easy

    50 fr fast
    went 23.2
    Felt terrible pretty exhausted

    50 easy

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till


    also considering

    02/26/2011 DAM Spring Short Course Yards Swim Meet
    02/27/2011 Republic of Texas World SCY Championships (can wear full B70's)

    SMU Perkins Natatorium
    Dallas, TX
    Categories
    Swim Workouts