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  1. Putting the body back together

    by , February 1st, 2011 at 07:35 AM (Mixing it up this year)
    My right shoulder was hurting until I adjusted my stroke, but after warm up it was fine. The left elbow is still a problem but it too loosens up with use. The lower back is always a problem but movement helps that too.

    500 Free easy
    500 broken as 25fl,50bk,75br,100fr,25fl,50bk,75br,25fl,50bk,25fl @:10R
    500 Free kick w/fins
    5x100@1:45 Fly w/fins 25 rt arm/25 lt arm/25 underwater recovery/25 sprint
    5x100@1:45 Fly kick w/fins on back held 1:30's
    500 Back w/paddles as 50,100,200,100,50@:15R went :50, 1:35, 3:06, 1:30, :45 felt stronger by the end
    500 Free every 3rd lap Breast last 2 br I did butterfrog instead just to see if I could get the rythm

    Total 3500 yards
    Categories
    Uncategorized
  2. A question posed to my fellow distance swimmers

    I guess I could post this in the forums, but I'd like to start posting to this blog frequently, so I just thought I'd just jump-start that.

    I want to do the 6000 postal this year, but the actual swimming doesn't seem to be the hard part. How do you get someone to time for you for that long? What's a good bribe to get someone to sit around on deck for -- I don't even know how long in my case. Under two hours, I hope. Also, should I even try to get a second person to count for me? I think I can do without, and I don't mind popping my head up every once in awhile to ask the timer how much I have left. Even though I know everyone of those conversations will go something like this.
    "What lap am I on?"
    "Mumble."
    "What?"
    "Mumble mumble."
    "WHAT?"
    "MUMBLE MUMBLE!"
    "Never mind, I'll ask later!"

    Updated February 1st, 2011 at 01:36 PM by mwest42

    Categories
    Masters Swim Meets / Events
  3. Ice Storm

    by , January 31st, 2011 at 08:25 PM (Swimming, Life, and Other Stuff!)
    I'm sitting here blogging to the sound of frozen precipitation hitting the windows!!!! We are supposed to get a wallop of ice tonight and tomorrow!!!! So far no delay or cancellation from school. I guess I could strap my skates on and cruise in tomorrow!!!

    I took advantage of the threat of upcoming bad weather and got a swim in at a nearly deserted Monon Center. I didn't really feel great but totally enjoyed having a lane to myself.

    **200 Free/ 200 Pull/ 200 Kick/ 200 IM warm-up
    **Broken 1,700 straight through:
    1) 3 X 200 @ 3:30 interval
    2) 6 X 100 @ 1:45 interval
    3) 10 X 50 @ :50 interval

    **4 X 75 IMO (50 Stroke/25 next stroke) @ 1:30 interval
    **4 X 75 IM Roll @ 1:30 Interval
    **Freestyle cooldown 25/50/25/75/25/100

    3,400 scy

    If the weather prediction holds true I guessing I won't be swimming Tuesday or Wednesday. If that's the case I'll be in my basement trying out the new TRX system and using my stepper! Otherwise I'll be on the couch with a good book!!!

    Yikes!!!!!!!!!! Just recieved the call: NO SCHOOL TOMORROW!!!! I'm breaking out the chard!
    Categories
    Uncategorized
  4. It's a Wrap for January, Jan. 31

    by , January 31st, 2011 at 07:28 PM (The FAF AFAP Digest)
    Swim/SCM/Solo:

    Just did a Rich A. slow mo recovery swim with fins:

    700 various

    10 x 100 @ 1:45
    odds = backstroke
    evens = backstroke kick

    8 x 50 @ 1:00
    odds = breast
    evens = free

    100 dolphin dive

    Total: 2200 meters

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

    Commentary:

    I may have gone a wee bit crazy with drylands yesterday. Oddly, I thought it was a leg dominant workout, but my shoulders and back are much more sore (despite getting a mini massage from Mr. Fort). I guess med ball slamming and handstanding is a better upper body workout that what I've been doing in the gym? Anyhoo, I thought it best just to do a Rich A. slow mo type recovery workout to help flush lactic acid. We are expecting a wintery mix tonight. I just hope this doesn't foil my plans to HTFU and get in a sprint workout tomorrow.


    Monthly FLOG Totals:

    Swimming, 20x
    31.68 miles/55,764 yards
    17,525 yards kicking (31%)
    4,525 yard race pace(8%)*

    Weights, 8x
    Cycling, 1x
    Yoga, 10x

    Total workouts = 39

    * I define race pace to be between 90-100%, which would be my 50 or 100 pace. So these are all close to all out efforts.

    This was a very solid month of training for me. I swam 4-5 times per week, which is my max, of fairly low yardage. If I swim more than that, I am not mentally sharp enough for AFAP efforts and some burnout sets in. I did many doubles (12) and took 1 day off each week. That's definitely the most yoga I've done in a month. 8x isn't too bad for drylands since I intentionally took one week off.

    One more month of hard training, and then I plan to taper in March.


    Upcoming Spring Meets/Tentative Events:

    Warrenton Meet SCY, 3/6
    (cruising in late for some speed work off the blocks)
    100 breast (50 split)
    100 IM

    Albatross Meet SCM, 3/19
    50 back
    100 back
    200 back (if needed)
    50 fly

    Colonies Zones SCY, 4/16
    100 free (50 split)
    100 back
    50 fly
    2 chick relays

    Canadian Nats SCM, 5/20-22
    possibility, still waiting for meet info
    Categories
    Swim Workouts , Planning
  5. Mon Jan 31st, 2010

    by , January 31st, 2011 at 03:49 PM (Ande's Swimming Blog)
    Mon Jan 31st, 2011

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT Swim Center, main pool
    Noon to 1:15 dove 12:05
    trained with Tyler, Amy, Brandon, James, Bob
    Beside Larry & Max
    Wore FS PRO jammer

    WARM UP
    swam around 500


    Main SET:

    20 x 75
    3 fr on 50, 1 k easy on 1:30

    1000 pull

    assigned 12 x 75 with fins
    3 fr on 45, 1 k easy on 1:30
    attempted it with out fins but couldn't make it

    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

    Updated February 1st, 2011 at 11:49 AM by ande

    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -02/01/11

    by , January 31st, 2011 at 02:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    2 X 150 2:30 2:15
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    2 X 100 moderate 2:00
    1 X 100 fast 2:00
    2 X 100 moderate 2:00
    1 X 75 fast 1:30
    2 X 100 moderate 2:00
    1 X 50 fast 1:00
    1 X 75 easy -
    All choice.

    1 X 200 kick 4:15
    2 X 100 kick 2:00
    4 X 75 kick 1:30

    1 X 100 easy swim 2:00
    1 X 100 @ 100%
    1 X 100 easy swim

    12 X 100 free
    4 on 1:30
    4 on 1:20
    4 on 1:15

    OR

    9 X 100 1:40
    1-3: 75 fly/25 free
    4-6: 75 back/25 free
    7-9: 75 breast/25 free

    WARM DOWN: 4 X 50 easy 1:00

    5100/4800Y
    Categories
    Swim Workouts
  7. Monday, Jan. 31, 2011 5:00am

    by , January 31st, 2011 at 01:31 PM (Fast Food Makes for Fast Swimming!)
    I was nice to have a couple of days off from swimming over the weekend. My arms are a bit sore from playing with my Total Gym though, also cleaning up the yard finally that all the snow has left. We had snow early last fall and didn't get a chance to do it then.

    Warmup:
    300 Free
    300 IM Drill
    400 Free Pull
    200 Kick w/ board

    12 x 50 Free - 6 @ :50; 6 @ :45

    200 Free

    At this point we had 6 people in the lane, it was fun to say the least

    5 x 200 Free @ 2:45 (I held between 2:10-2:15 depending on when I would catch lap traffic)
    5 x 100 IM @ 1:45 (held 1:15s)

    8 x 75's from the blocks, with a "get out and walk around" to cool off. This repetitive diving/getting out and again was pretty tough really. Most of us were getting winded pretty quick.
    ---------------
    4100 Yards

    The pool was a little warm today, not quite like last week, but still about 84.
  8. What a Meet!

    by , January 31st, 2011 at 01:05 PM (Year Three: The Road Back)
    I decided not to swim at all on Saturday in order to rest up for the "big day" - Ball State's 7th Annual New Year's Resolution Meet. I entered 5 events total - and swam all 5.

    What I was hoping for was to knock 2 1/2 seconds off both my 50 free and 50 fly to earn my first ever national qualifying times. Didn't quite get there, but knocked time off in each event (Free - 30.69, Fly - 34.44) and was pleased with both of those swims. It got the meet off to a great start.

    I really debated whether or not to swim the 100 Free because I was worried about swimming my first ever 100 Fly. My teammates were split on what I should do. In the end, I decided to swim the 100 Free, but "take it easy" during the race. I went for smooth and strong as opposed to "all out". The race felt really good - tired at the end, but not totally exhausted. And still, I took 2 seconds off my previous best and went under 1:10 for the first time ever.

    Then it was time for the dreaded 100 Fly. Note that I had only swam a 100 Fly without resorting to drills in practice once before this meet. When I got to the blocks, I told the swimmers (college kids) timing that if I stopped to hang onto the wall at the 50yd mark, not to worry - I was well aware it was a 100yd race. When the race started, I had a great entry and got off to a good pace. I was able to hold a two stroke, one breath pattern for the entire first 50 of the race. A first! And... I didn't stop at the 50yd mark. Actually, the entire first 75 felt really good, it was only about 12.5yds from the finish that it hit me really hard and became difficult to get my arms to clear the water. But, only 12.5yds to go - I just muscled through it. My time? 1:19! I was absolutely thrilled.

    Then, to end the day, I took .5 second off my 100 IM. Great swims! Great meet!

    Today, I planned to do a nice recovery day only to find out that our coach had a thirty minute swim planned. With the warm-up/cool-down and 10x50 Kick set, I ended up swimming 3350 this morning. Not too bad for the day after....

    Now, if only the ice storm isn't as bad as predicted and I can get to the pool the next two days and the heat doesn't go out. Wherever you are, be safe and be warm!
    Categories
    Uncategorized
  9. Monday, 1/31/11

    by , January 31st, 2011 at 12:55 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (800)
    400 Mixer (mix up swim, kick, drill, stroke)
    - by 100's: swim free, kick on back, pull w/buoy only, swim back
    4 x 50/1:00 - 25 smooth - 25 fast
    - all free
    8 x 25/40 Strong Stroke -
    - odds back, evens fly

    Main Set (1000)
    1st time stroke = fly, 2nd time = back
    Swim set 2 Times :
    1 x 200/3:00 (free) (back) 3:00 - smooth
    - free: 2:35, back: 3:00
    4 x 50/1:00 - 25 build free - 25 stroke strong - 42-43 on all
    4 x 25/40 Stroke Fast
    - all <20

    Back Pull (600) with Fins and Finger Paddles
    1 x 600 negative split
    work on elongating the body and rotation w/good posture alignment

    Drills (450)
    3 x 150/10 - 20sr
    25 scull - 25 drill
    150 Fly Drill - 150 Back Drill - 150 Free Drill
    forearm scull - R side scull - Forearm scull
    1 arm Fly - R - 1 arm drill - 1 - arm drill
    mid scull - L side scull - mid scull
    2-2-2 - L - 1 arm drill - 12 - 3 - 12
    back scull - 50 swim - back scull
    straight arm - straight arm drill


    Total: 2850 yards
    Categories
    Uncategorized
  10. Recovery Day

    by , January 31st, 2011 at 12:39 PM (The Labours of SwimStud)
    Had a recovery day after yesterday's meet.

    Did 4 times kind of moderate
    200Kick (fins)
    200Pull (fins)
    200Swim

    10 x 100 Fr 1:35

    600 cool down drills and swim
    Categories
    Uncategorized
  11. MATT Monday Workout

    by , January 31st, 2011 at 09:42 AM (Pete's swim blog)
    Roger was still pushing hard this morning. The rest of us are tapering.

    SCY

    400 Warm up

    200 Breast - 3:00 (taper - 50 Free 1:00/50 Sprint Breast 1:00/50 Free 1:00)
    100 Kick Back - 2:00 (taper - 50 Kick Back 2:00)
    200 Breast - 3:00 (taper - 50 Free 1:00/50 Sprint Breast 1:00/50 Free 1:00)
    100 Kick Back - 2:00 (taper - 50 Kick Back 2:00)
    200 Breast - 3:00 (taper - 50 Free 1:00/50 Sprint Breast 1:00/50 Free 1:00)
    100 Kick Back - 2:00 (taper - 50 Kick Back 2:00)
    200 Breast - 3:00 (taper - 50 Free 1:00/50 Sprint Breast 1:00/50 Free 1:00)

    50 Easy

    100 Hard Kick

    50 Easy

    5 x 200 IM (taper - 5 x 100 IM)
    #1 - 3:00
    #2 - 2:55
    #3 - 2:50
    #4 - 2:45
    #5 - 2:40

    50 Easy

    200 Back - 2:30 (taper - 50 Free :50/50 Back Sprint :50/50 Free :50)
    100 Kick Breast - 2:00 (taper - 50 Kick Breast 2:00)
    200 Back - 2:30 (taper - 50 Free :50/50 Back Sprint :50/50 Free :50)
    100 Kick Breast - 2:00 (taper - 50 Kick Breast 2:00)
    200 Back - 2:30 (taper - 50 Free :50/50 Back Sprint :50/50 Free :50)
    100 Kick Breast - 2:00 (taper - 50 Kick Breast 2:00)
    200 Back - 2:30 (taper - 50 Free :50/50 Back Sprint :50/50 Free :50)

    50 Easy

    100 Hard Kick

    100 Cool Down

    (Total 4100 / 2900 taper)

    After a day off and a much lighter workout, I'm not nearly as sore as last week. Breast stroke felt pretty good. No knee pain at about 95% effort. I did the last 100 Hard kick with breaststroke kick on 1:27.
    Categories
    Swim Workouts
  12. Distance focus today

    by , January 31st, 2011 at 07:31 AM (Mixing it up this year)
    I dove in to find my right shoulder with some issues but I decided at that moment to just do a nice easy warmup working on stroke technique to see if I could get thru it and after 200 I was fine.

    500 Free broken 1,2,3,4,1,2,3,1,2,1 @:10R
    15x200@3:00 Free w/paddles & bouy 1-10 held 2:50's 11-15 descend went 2:51, 2:47, 2:46, 2:41, 2:38
    not one of my best descend sets but after the initial distance that was good
    500 Free kick w/fins moderate
    100 Free w/fins easy
    100 Fly 1 arm drill easy
    100 Free w/fins easy

    Total 4300 yards
    Categories
    Uncategorized
  13. Week-end Catch-up

    by , January 30th, 2011 at 09:21 PM (Swimming, Life, and Other Stuff!)
    I ended up swimming 1X last week due to flu-like symptoms with no fever. I somehow made it to work every day but after school just felt too dizzy, weak, and sore-throated to swim.
    I was entered in the Ball State Resolution Meet on Sunday so I ventured to Nasti practice Saturday morning. I ended up feeling okay during a very easy 2,400 yd. workout but decided not to attend the meet. I was soooo happy to be back in the water!!!! I rewarded myself by going shopping @ White House/Black Market and purchasing $$$$$ a ton of stuff!!! The good news was I had a few hundred dollars of gift cards from Christmas and a special customer discount from the store so I only spent $175 for a great bag of clothes!!!! I felt even better today in an equally easy practice and opted to go help out an ill friend afterwards.
    I'm going to quit pre-registering for meets; I've spent too much money this year for meets I failed to swim in

    Central Indiana is currently predicted to get a massive snow or ice (????) storm starting Monday eve and lasting through Wednesday. I'm not terribly excited about getting snow days; we have to make them up at this point. No matter what happens my larders are stocked and we can hunker down here for as long as needed.

    Okay, enough rambling and disorganized thoughts from me tonight!
    Categories
    Uncategorized
  14. So much for a month off. . .

    by , January 30th, 2011 at 08:47 PM (Trying to Train Smarter, Not Just Harder)
    I couldn't stay out an entire month - I would go crazy, I'm sure. But my elbows don't feel any better or worse for not swimming - in fact, they seem to always feel their worst when I wake up - which is why I want to blame this on my RA and not the epicodylitis - but oh well. I've been wearing kinesio tape & taking arthotec & celebrex & I am ready to get back in. Went today to Bob G group - had to swim at 10:00 or I wouldn't get to swim on a Sunday - but they are nice & slow, and so was I, so it was a good first day back after nearly 2 weeks out of the water.

    100 warm-up
    4 x 250 on 3:30 each followed by an easy 50
    (Actually this is not tru - I was swimming with Gauldins group & they were doing 200's on the 3:30, 3:40, 3:50 & 4:00 - so I did the first ones 250, and the last 2 were 300's)
    200 easy
    4 x 100 IM on 1:45 each followed by 2 x 25 kick on :30
    (Again, a modified version of the groups set)
    300 pull no paddles
    2 x 150 breast free thingy


    Total: about 2500
    Categories
    Swim Workouts
  15. Sun Jan 30th 2011 HR Postal Swim take 2

    by , January 30th, 2011 at 07:27 PM (Ande's Swimming Blog)
    Sun Jan 30th 2011

    UT Swim Center
    Mary Coached
    noon to 1:15

    HR Postal Swim take 2
    last week I went 5,130 in my 1 hr postal swim
    I felt like I went out too hard, inconsistent
    I over heated
    wore an old FS Pro
    stopped too often and too long
    swam in a lane where I couldn't see the pace clock
    didn't shave and
    started 2 minutes after the main group

    Today I wanted to take another crack at it so see if I could improve
    here's some of the corrections I attempted:
    went out easier, stay steady,& no stopping
    wore a new FS pro
    shaved
    swam in a lane where I could see the pace clock
    asked my counter to signal each 500 &
    even wore my goggle straps over the top of my ears &
    don't over heat

    my counter Beth Rasmussen used tyler blessings new hour swim Iphone app.
    it's really cool

    warm up
    swam easy 50's on 45 for 8 minutes
    got out with 2 minutes to go
    cleaned my gogs and got ready
    my goal was to do 10 x 500 on 5:40

    here's how it went

    0500 05:37

    1000 11:13 5:36

    1500 16:48 5:35

    2000 22:24 5:36 11:11

    2500 28:00 5:36

    3000 33:37 5:37 11:13

    3500 39:22 5:45 (this might not be correct)

    4000 44:48 5:26 11:11

    4500 50:18 5:30

    5000 55:46 5:28 10:58

    went 5,390 yards in an hour
    pleased with this swim,
    improved 260 yards from last week.

    1650 splits
    1650 18:29
    3300 36:58 18:29
    4950 55:13 18:15

    Start: 2011/01/30 @ 12:11:43 CST
    Stop: 2011/01/30 @ 13:11:43 CST

    Splits for swimmer1
    0050 :30.14 00:30.14
    0100 :32.09 01:02.23
    0150 :34.07 01:36.30
    0200 :33.99 02:10.29 1:08.06
    0250 :33.46 02:43.75
    0300 :33.94 03:17.69 1:07.40
    0350 :34.45 03:52.14
    0400 :33.82 04:25.96 1:08.27
    0450 :33.91 04:59.87
    0500 :34.18 05:34.05 1:08.09
    0550 :33.51 06:07.56
    0600 :34.15 06:41.71 1:07.66
    0650 :33.50 07:15.21
    0700 :33.87 07:49.08 1:07.37
    0750 :33.75 08:22.83
    0800 :33.86 08:56.69 1:07.61
    0850 :33.68 09:30.37
    0900 :33.85 10:04.22 1:07.53
    0950 :34.08 10:38.30
    1000 :33.68 11:11.98 1:07.76
    1050 :33.17 11:45.15
    1100 :33.03 12:18.18 1:06.20
    1150 :33.83 12:52.01
    1200 :33.77 13:25.78 1:07.60
    1250 :33.32 13:59.10
    1300 :33.65 14:32.75 1:06.97
    1350 :33.98 15:06.73
    1400 :33.48 15:40.21 1:07.46
    1450 :34.03 16:14.24
    1500 :33.12 16:47.36 1:07.15
    1550 :33.55 17:20.91
    1600 :33.53 17:54.44 1:06.08
    1650 :33.67 18:28.11
    1700 :33.17 19:01.28 1:06.84
    1750 :32.95 19:34.23
    1800 :34.30 20:08.53 1:07.25
    1850 :33.75 20:42.28
    1900 :33.89 21:16.17 1:07.64
    1950 :33.75 21:49.92
    2000 :33.85 22:23.77 1:07.60
    2050 :33.48 22:57.25
    2100 :32.74 23:29.99 1:06.22
    2150 :34.03 24:04.02
    2200 :33.58 24:37.60 1:07.61
    2250 :34.09 25:11.69
    2300 :33.26 25:44.95 1:07.35
    2350 :34.29 26:19.24
    2400 :33.53 26:52.77 1:07.82
    2450 :33.27 27:26.04
    2500 :33.53 27:59.57 1:06.80
    2550 :33.35 28:32.92
    2600 :34.16 29:07.08 1:07.51
    2650 :34.03 29:41.11
    2700 :34.67 30:15.78 1:08.70
    2750 :33.47 30:49.25
    2800 :32.48 31:21.73 1:05.95
    2850 :34.09 31:55.82
    2900 :33.65 32:29.47 1:07.74
    2950 :33.97 33:03.44
    3000 :33.16 33:36.60 1:07.13
    3050 :33.60 34:10.20
    3100 :33.38 34:43.58 1:06.98
    3150 :33.14 35:16.72
    3200 :33.41 35:50.13 1:06.55
    3250 :33.94 36:24.07
    3300 :33.56 36:57.63 1:07.50
    3350 :33.52 37:31.15
    3400 :33.55 38:04.70 1:07.07
    3450 :33.76 38:38.46
    3500 :33.26 39:11.72 1:07.02
    3550 :33.49 39:45.21
    3600 :34.24 40:19.45 1:07.73
    3650 :33.21 40:52.66
    3700 :33.73 41:26.39 1:06.94
    3750 :33.13 41:59.52
    3800 :33.43 42:32.95 1:06.56
    3850 :33.64 43:06.59
    3900 :33.15 43:39.74 1:06.79
    3950 :33.75 44:13.49
    4000 :33.56 44:47.05 1:07.33
    4050 :33.03 45:20.08
    4100 :33.27 45:53.35 1:06.30
    4150 :33.48 46:26.83
    4200 :32.86 46:59.69 1:06.34
    4250 :33.01 47:32.70
    4300 :32.93 48:05.63 1:05.94
    4350 :32.70 48:38.33
    4400 :33.46 49:11.79 1:06.16
    4450 :32.97 49:44.76
    4500 :33.34 50:18.10 1:06.31
    4550 :32.91 50:51.01
    4600 :32.88 51.23.89 1:05.79
    4650 :32.90 51:56.79
    4700 :32.82 52:29.61 1:05.72
    4750 :32.71 53:02.32
    4800 :32.76 53:35.08 1:05.47
    4850 :33.02 54:08.10
    4900 :32.91 54:41.01 1:05.93
    4950 :32.72 55:13.73
    5000 :32.89 55:46.62 1:05.61
    5050 :32.10 56:18.72
    5100 :32.79 56:51.51 1:04.89
    5150 :32.93 57:24.44
    5200 :32.64 57:57.08 1:05.57
    5250 :32.56 58:29.64
    5300 :32.71 59:02.35 1:05.27
    5350 :32.35 59:34.70
    + ~ 38 yds
    5390 total (estimated)

    Updated February 1st, 2011 at 11:54 AM by ande

    Categories
    Masters Swim Meets / Events
  16. Sunday Double, Jan. 30

    by , January 30th, 2011 at 06:10 PM (The FAF AFAP Digest)
    Drylands, 90 minutes:

    Decided to do my most of my workout today in the very large room usually reserved for exercise classes. It was empty. I therefore eschewed the heavy weights (no machines in this room) and did a functional core & plyo based workout, which was quite fun.

    Broomstick twists, 25
    bicycles on bosu, 2 x 50
    long arm crunches, 2 x 50
    reverse crunch w/yoga ball, 2 x 25
    V ups with med ball, 2 x 15
    hip hinges w/10 lb DBs on Reebok core trainer, 10 each leg (much harder than on the floor)
    one arm pull ins with 15 lb DBs in straight arm plank position, keep body as still as possible, 2 x 25
    walking lunges w/15 lb DBs, 2 x 25

    suspended reverse plank isometric, 2 x 1:00 (one with hands in pull up grip and one with hands in chin up grip)
    extreme angle isometric squat, 5:00
    camel isometric, 1:00
    handstand isometric, 2 x 1:00

    overhead squats w/25 lb broomstick, 25
    squat jumps w/broomstick, 10
    alternating squat & squat jump w/broomstick, 20
    plow position + roll up to tuck squat jump, 2 x 10

    10 handstands
    10 walkovers

    med ball slams in racquetball court, 10:00 (floor slams, wall slams, twisting slams, start slams, single arm slams, etc.)

    RC Work, 10-15 minutes

    Ate an energy bar and headed to the pool ...


    Swim/SCM/Solo:

    Technique Day -- nothing but 25s

    Warm up:

    600 various

    Main Sets:

    8 x 25 russian breast drill with fins

    8 x 25 fly w/fins @ 100 pace @ 1:00

    8 x 25 backstroke hesitation drill

    8 x 25 free w/overkick

    8 x 25 chest press fly

    20 x 25 shooters w/MF

    -- Used the long competitor MF today. I think I have to retire this one. The blade is so long (over a foor) that it places too much stress on the injured part of my toe/foot. I compensated by working on DPS and kicking from the chest down. 9 kicks per length on back or belly; 10 kicks per length on side. Tried to do a couple of these fast, but immediately got cramps, so desisted. Still waiting impatiently for my Finis Foil MF.

    100 dolphin dive

    Total: 2200

    10 minutes hottub

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

    Commentary:

    I originally had intended to go to my team practice this am. But I didn't get home from the high school district champs until 11:00 pm, which meant I went to bed after 1:00 am. So I just got up too late. Decided to do some functional dryland training and technique work for a change. I suspect I'm going to be just as sore from this body weight workout as I usually am from heavier weights.

    Mini Fort did pretty well at her swim meet, advancing to Regionals next weekend. Fort Son did very well at the Mid-Atlantic erg championships, and qualified to compete in the CRASH Sprints in Boston on Feb. 20. http://www.crash-b.org/. Problem is he's over 18 and born after X date and so can't compete in the 18 & U junior division, where (as a high school kid) he really belongs. The Open division will have Olympians and Ivy rowers, who would squash him like a bug. Mr. Fort opted out of the half marathon race because of the snow on the course and instead did a 24 mile run with his training partner. They meant to go 20, but miscalculated the distance. Geez.

    Updated February 1st, 2011 at 07:26 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  17. Reflections on the last year

    by , January 29th, 2011 at 06:08 PM (Pete's swim blog)
    Now that I'm tapering for the Auburn Masters SCY Invitational, I thought I'd reflect on the last year. The Auburn meet is the only one our team competes together in. This will be my second meet since I started swimming 2 years ago. Last year, I had a lot of fun but I ran into a lot of little things that kept me from performing well. First, I injured my shoulder a couple months before the meet. It was fine for the meet but I never really pushed myself up to the taper. Second, the pool was a shock for me. We practice in a small 25 yard pool with a 4' shallow end and 8' deep end. It is the only pool I had practiced in. Auburn is a tad different... higher flags, 9' constant depth, all sorts of lane markings and bridges that extended down half the depth of the pool. First thing I did warming up was to crash into a bridge head first. Having no previous times, I guessed and ended up seeding myself way too fast. So, most races I was trailing everyone. I do better when people are chasing me. Still, once I settled down, I actually won an event.

    This year is a lot different. I put the paddles away where I wouldn't be tempted to use them. No shoulder injuries. My knee has tendonitis from too much breaststroke kicking. That's been manageable with ibuprophen and I've started using other kicks. In the past, I've been dependent upon breaststroke kick to keep up on kicking sets. My other kicks have made significant improvement because of the injury.

    I practice once a week in Huntsville. This has helped me adapt to different pool configurations. Sometimes it is longcourse. Sometimes I'm swimming in 6' of water. Sometimes I'm swimming in 4'.

    My seeds should be more realistic this year. I don't expect to lead every heat I'm in but I probably won't be bringing up the rear like I did last year.

    Things I did well this year:

    Turns - I've really worked at this in the last month or so when Roger pointed it out. I wasn't streamlining off the walls and I was breathing on my first stroke. Not perfect yet but I'm a lot better and I can tell a huge difference.

    Kicks - I've dropped a good 30 seconds off my 200 IM kick time. I really worked a lot on dolphin kick and I'm much more confident with one or two dolphin kicks off the wall.

    Endurance - Last year, I dreamed about making the splits on our workouts. Now, I'm putting on a drag suit to make it so I can't... well sometimes I do.

    Fly - I'm a frog on a team of fly swimmers. Can't help but get better just trying to keep up. Last year, "Fly" was the "F-word". This year, not so much.

    Things I could do better (I'm not getting down on myself... just reflecting):

    Backstroke - At least I don't get panicky drowning feelings when water goes down the wrong way doing backstroke anymore. I just haven't seen the gains on backstroke I've had with fly.

    Drills - We don't do many drills to work on the little things. I've still got lots of bad habits and I need to find ways of getting rid of them.

    Weight - At 186, I'm 10 pounds heavier than last year. Part of it is additional muscle. Lots of it is telling myself I can eat that whole bag of potato chips because I'll swim it off tomorrow. Two weeks ago, I got on the scale after not doing so for a while and got a 192 lb. wakeup call. It's not just for swimming faster... my lower back has arthritis and the more I weigh, the more I risk severe back problems.

    I'm far more confident in what I can do this year. Last year was like going to Disney World for the first time. I was just blown away by the whole experience. This year is like going back. I know what the really fun rides are and I can't wait to get back to them.
    Categories
    Uncategorized
  18. Saturday, 1/29/11

    by , January 29th, 2011 at 04:04 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    2 x 200/15sr Choice
    - 200 free, 200 back
    1 x 400 IM - Drill &/0r Kick
    - drilled the 1st 50 and kicked the 2nd for each stroke
    4 x 50/55 - 25 Free - 25 back
    - 40 on these
    8 x 25/30
    1) 12.5 fast - 12.5 easy
    2) 12.5 easy - 12.5 fast
    3) 25 easy
    4) 25 fast
    - 1st time free, 2nd time back

    Main Set: Sprint Back/Easy Free
    18 x 75/1:30
    Repeat 6x
    #1= 25 back - 50 free
    #2 = 25 fr - 25 bk - 25 fr
    #3= 50 fr - 25 bk
    - was between 1:03 and 1:05 on these. was kicking 6-8 sdk off each wall for both back and free

    Kick
    18 x 50 with Fins - desc 6 to strong
    6/1:00, 6/55, 6/50
    - Rnd 1 - flutter with board and snorkel
    - Round 2 flutter on back
    - Round 3 dolphin on back
    - times went from around 45 to just under 35.

    Pull
    2 x 200/30 sec rest, build each
    - did 1 free w snorkel, 1 back

    Cool down
    150 easy free and back.

    Total: 4000 yards
    Categories
    Uncategorized
  19. Saturday with the kids

    by , January 29th, 2011 at 02:07 PM (Mixing it up this year)
    Our kids group keeps growing on Saturday. I did get 3000 in during the first hour before they came.

    500 Free
    10x100@:10R Fly w/fins odds kick on back, evens as 25 rt arm/25 lt arm/25 kick/25 fast swim
    5x200@3:00 Free w/paddles & bouy descend went 2:45, 2:42, 2:40, 2:35, 2:32
    200 Free easy
    300 Free kick w/fins

    Total 3000 yards
    Categories
    Uncategorized
  20. Sat Jan 29th, 2010

    by , January 29th, 2011 at 02:00 PM (Ande's Swimming Blog)
    Sat Jan 29th, 2010

    Thinking about taking another crack at
    the hour swim again tomorrow
    instead of asking
    what do I need to do to go faster?
    I should ask
    what do I need to do to go further?
    begin and swim at a smoother easier pace
    stop fewer times
    maybe I'll attempt
    10 x 500 starting on 5:40 then drop a sec each round after each one.


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    Whitney Coached
    UT Swim Center, main pool, south end, no BLOCKS
    7:30 to 9:00 dove in on time
    trained with Marcio, tyler, richie, pat, neal, nate, larry, mark, and jim
    Wore speedo FS 1 jammer

    WARM UP
    400
    300
    200
    100

    Main SET:

    8 x 100 fr on 1:10
    didn't feel good
    stopped to rest for 10 sec

    8 x 25 4 SDKs & 4 fast fly strokes

    changed into FS Pro

    8 x 100 fr on 1:10

    8 x 25 bk

    8 x 100 fr odds on 1:05 evens 1:10

    8 x 25 br

    8 x 100 k on 1:20 NO FINS
    MADE THEM ALL

    GOT OUT


    UT Men & Women swim AZ
    Today at at Noon MEN Women swim AZ


    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

    Updated January 29th, 2011 at 02:25 PM by ande

    Categories
    Swim Workouts