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  1. Thirsty Thursdays

    by , December 9th, 2010 at 11:22 PM (Swimming, Life, and Other Stuff!)
    A short Nasti workout tonight.

    **400 freestyle warm-up swim
    **12 X 50 @ :50 interval
    **7 X 100 (75 IM---:15 rest and sprint 25 freestyle)
    **300 mixed kick
    **4 X 200 freestyle (descend 2nd 100 of swim) on 3;30 interval.

    2,800 scy

    My oldest daughter is attending Fredricks Aveda School in Indy. I am going to be her 1st hair coloring model (dummy) this Saturday. I'm not sure what she's planning to do with my hair. I will post a picture if ends up being extremely unique!
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  2. Thursday, Dec. 9

    by , December 9th, 2010 at 06:52 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    500 various

    2 x (15 bursts (free, dolphin kick) + 35 EZ)

    2 x (25 easy speed fly + 25 EZ)

    4 x 25 shooters

    100 back

    100 free

    Total: 1000

    15 minutes hottub


    Yoga/Stretching, 2 x 15 minutes

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

    Commentary:

    Felt pretty good today. Good DPS. Left shoulder is nagging a bit, but I think it's from tossing and turning while sleeping. Though I must admit I've shirked my RC exercises again. I'll probably just ice it tonight.

    Quick posted this vid re: Nick Thoman on backstroke SDK on Speedo's blog and I just wanted to share it here as well:

    Love that SDKs are for the "not so tall" and flexible." My height, or lack thereof, is usually such a disadvantage in this sport.

    [nomedia="http://www.youtube.com/watch?v=afpN9fOGu9s"]YouTube - Underwater Backstroke Kick with David Marsh and Nick Thoman[/nomedia].


    Need to finish packing. Hate packing, very tedious.

    And very proud of my Mini Fort. At her volleyball banquet, she won Hardest Worker. She's currently playing lumbaro and outside hitter on her club team. Outside hitter -- despite her diminutive height. She has the highest vertical jump on her team. Shall we say sprinter?

    I'm going to miss not seeing the Tom Dolan meet this year for the first time in years ... Not sure how many masters swimmers are there, but I know Wally Dicks tapered for it.

    Updated December 9th, 2010 at 11:45 PM by The Fortress

    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -12/14/10

    by , December 9th, 2010 at 03:19 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:20
    4 X 100 1:30
    4 X 75 1:10
    6 X 50 :50
    Descend 50's 1-3/4-6

    1 X 100 build 2:00
    1 X 100 fast 2:00
    1 X 50 easy 1:00
    Four times through. Choice.

    1X 200 kick 4:20
    3 X 100 kick 2:10
    8 X 25 sprint kick :45
    1 X 50 easy swim

    9 X 200 free 3:00
    #3-6-9 are fast

    WARM DOWN: 4 X 50 easy 1:00

    5150Y
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout -12/13/10

    by , December 9th, 2010 at 03:16 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 250 4:15
    4 X 100 1:30
    2 X 150 2:15
    4 X 75 1:15
    Descend 75's 1-4

    1 X 200 kick 4:30
    4 X 50 kick 1:00

    1 X 100 free/moderate 2:00
    1 X 100 IM 2:00
    2 X 50 stroke:fast 1:15
    Three times through

    6 X 100 free 1:30
    4 X 100 free 1:25
    2 X 100 free 1:20
    Twice through

    WARM DOWN: 4 X 50 easy 1:00

    5400Y
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -12/10/10

    by , December 9th, 2010 at 03:12 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    I'll be away at a meet until Tuesday, I'll go ahead and post through that time.

    SCY
    WARM UP:
    3 X 100 1:40
    1 X 300 5:00
    4 X 100 1:30
    1 X 400 negative split

    18 X 50 1:05
    2 moderate/1 fast
    Choice

    3 X 200 kick 4:30
    Last 50 of each: fast

    1 X 400 6:00 5:20
    1 X 300 4:30 4:00
    1 X 200 3:00 2:40
    1 X 100 1:30 -
    Twice through. Round 1 intervals left, round 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
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    Swim Workouts
  6. 12/9/2010 5:00am

    by , December 9th, 2010 at 01:20 PM (Fast Food Makes for Fast Swimming!)
    300 Free
    200 IM Drill
    100 Kick

    2 x 200 Free Pull @ 2:40
    4 x 100 Breast @ 1:45 flipturns w/ pullouts
    8 x 50 Back @ :50
    16 x 25 Fly @ :30

    100 EZ

    8 x 75 Free @ 1:00 Build each one
    ----------
    2900 Yards
    Categories
    Daily Practices
  7. Thu Dec 9th, 2010

    by , December 9th, 2010 at 01:08 PM (Ande's Swimming Blog)
    Thu Dec 9th, 2010


    Doubled yesterday swam again at noon

    Got a little Swimming World ink



    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, & Sharon
    beside Todd, Tyler, Amy, & Larry
    WORE yingfa jammer

    WARM UP
    rounds of 100 fr 100 fr 100 k till 6:45


    Main SET:

    50 Drop down set
    start at 60 drop 1 sec each repeat till you fial
    kicked br 60 to 50
    kicked fl 50 to 40
    swam free till 34

    10 x 50 on :50 with 4 breaths

    10 x 50 on :35 make it (skipped 1)

    10 x 50 on :55 with 3 breaths

    10 x 50 on :35 make it

    4 x 50 on 1:30 FAST
    went 27, 26, 25 24

    100 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
  8. More Kicking

    by , December 9th, 2010 at 12:41 PM (A comfort swimmer's guide to easy swimming)
    Thursday, 12/9/10

    Hotel pool, solo

    Warmup
    225 kick with board and on back

    Main
    Did this 2x
    4 x 50 IM kick, did the fly and back on my back, the breast and free w/ board
    2 x 25 flutter on side
    2 x 25 flutter on back
    2 x 25 dolphin on back
    4 x 12.5 underwater SDK
    2 x 25 easy kick

    200 easy kick and swim

    Total: 1325 meters
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  9. Morning workout with team

    This morning I went to the TNYA workout. I shared the fast lane with 3 others—here’s what we did:

    500 scy warmup

    5 x 100 FR @ 1:25 [I did pacman FR > BK]

    4x thru
    25 sprint CH
    50 easy kick
    50 sprint CH
    50 easy kick
    75 sprint CH
    50 easy kick
    100 sprint CH
    50 easy swim
    [Halfway through this set I decided that 1000 yards of “sprinting” was probably too much for me, so I modified accordingly: I did the first round IM (25 FR, 50 BR/FR, 75 BK/BR/FR, 100 IM), the second round BK, the 3rd round BR just working turns and pullouts, and the 4th round IM (25 FL, 50 FL/BK, 75 FL/BK/BR, 100 IM), just working the last 25 of each swim. I also went off the blocks on the 50 and 75 on the BR round, since we were at the block end of the pool for those, so got in a little start practice. My times on the first 2 rounds were around my goal 200 pace, rather than actual sprints for those distances.

    5 x 100 FR @ 1:25 [I sat out the first one.]

    300 pull + play + warmdown
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  10. Relaxed day somewhat

    by , December 9th, 2010 at 08:21 AM (Mixing it up this year)
    I am trying not to agrevate my injuries yet stay in the water and work thru them. The left elbow is still an issue so minimal effort there. Atleast for today.

    If tomorrow is long course.....FLY!!! Please let it be LCM!!!!

    1000 Free as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins as 25easy/25mod/25fast
    10x50@1:00 Breast pull with dolphin kick w/fins
    300 Breast kick w/brfins
    3x200@3:00 Free desc w/paddles & bouy went 2:53, 2:43, 2:37
    100 Free easy

    Total 3000 yards
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  11. Upcoming meets this winter/spring

    by , December 9th, 2010 at 02:30 AM (Fast Food Makes for Fast Swimming!)
    January 23rd - Wenatchee Meet SCY - This one's right at home, no more than 2 miles away. It would be good just to swim a bunch of 50s since I'm not paying for gas to go swim for a few seconds. But I'm not like that. I've got to take down the 200 fly age group record in my LMSC. 2:09.72. Should be piece of cake, considering the 2:17 I did the other morning at 5:00am for the Brute Squad swim. I also need to get in a 500 free since I haven't done it since last April. Maybe 400 IM for the heck of it.

    February 13th - Canby Animal Meet Masters SCY - I'm signed up for the "grand master" version. 200 Fly, 400 IM, 1000 Free. Everyone gets a meet T-shirt. Winner get a cool trophy. Winner is based on lowest cumulative time among all age groups. This is also the team I used to work for as an age group coach after college for 5 years. It'll be good to see some of the folks after 7 years or so.

    1st week or March or so - Cour'd'lane, ID will be hosting a SCM meet (I think, may be yards) at the new facility that was built last year.

    Last week in March - Inland NW SCY Champs in Moscow, ID. Depending on the order of events, I'm going to try for the 200, 500 Free, 100, 200 Fly, 200, 400 IM. These selections may change though.

    1st weekend in April or so: I'm going to skip the PNA Champs this year because I have to save $$$ for:

    April 30-May 1 - Masters Nationals in Arizona. I'm going to fly in on Friday night, to swim Saturday and Sunday. 200 Fly, 200 Free on Sat. 500 Free, 100 Fly, 200 IM on Sun. Maybe I'll do a fun 50 breast in the middle of Saturday for my #6 event. We'll see. I'd hate to travel all the way there and only swim 5 events. Oh yeah, Motel 6 for only $28.xx a night. Got a round trip flight out of the Tri Cities, WA to Phoenix for $200!
    After this I'll probably just wind it down for the summer, depending on my work schedule. I might get lucky and get to swim a couple times a week, but I doubt it.

    Updated December 9th, 2010 at 01:26 PM by jaadams1

    Categories
    Meets
  12. Grunion Data

    by , December 8th, 2010 at 11:54 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    The Long Beach Grunions just posted the results for this year's SCM meet.

    This, by the way, is what a grunion looks like:



    Moreover, according to Wikipedia:

    Grunion are known for their very unusual [ame="http://en.wikipedia.org/wiki/Mating"]mating ritual. At very [/ame][ame="http://en.wikipedia.org/wiki/Tide"]high tides[/ame] the females come up on sandy beaches and dig their tails into the sand to lay their eggs. A male then wraps himself around the female to deposit his sperm. For the next ten days the grunion eggs remain hidden in the sand, but at the next set of high tides the eggs hatch and the young grunion are washed out to sea. *


    In any event, because this is a very well attended yearly meet, which Leslie told me some think of as the unofficial USMS "Nationals" for the SCM venue, and furthermore--and please correct me if I am wrong here!--it is held in the same pool at roughly the same time each year, I thought that comparing this year and last year might provide a bit of data for how much the loss of the body suit impacts aging men's swimming speeds.

    Obviously, my interest here is 100 percent Jimcentric. It is quite possible that elite 20-year-old male swimmers might not be affected all that much by the loss of blubber compacting neoprene. I don't care! I am only interested in how much the loss of these suits is impacting my cohorts, how much the loss of these suits is impacting me, and whether, when the smoke clears, I will be hurt more, less, or the same as most guys in my age bracket.

    A few caveats are in order:I looked only at my age group, i.e., 55-59
    1. I looked only at the men's freestyle events
    2. Some of the top swimmers this year had just "aged up" and I did not try to find out what times they had done the previous year in the 50-54 age group.
    3. Not everyone who swam in 2009 also swam in 2010. In fact, in several events, I found no repeat swimmers at all in the top 5 or 6 places.
    4. I have no idea what kinds of suits those who did swim the same event two years consecutively were actually wearing; I am assuming that most top swimmers took advantage of whatever was legal at the time, but I could be wrong about this.
    5. People do slow down a wee bit from year to year, at least on average. This effect is exaggerated in the post-50 age groups, and it really accelerates in the post-70 age groups. Thus, it is possible that some of the poorer times this year compared to last year could have been from aging, but I doubt this alone explains some of the whopping changes I found.
    6. Also, a lot of people train with a bit of extra intensity the year they know they are aging up, because they figure it's their best shot at making good top 10 times. So the fact that the repeat swimmers were one year deeper into the age group might also have lead to some slackening motivation, though once again, I find it hard to believe this would account for such whopping changes either.

    ABSTRACT:

    In every case I was able to find of guys who swam this year and last year, none did better in jammers than whatever they wore last year; all, in fact, did worse.

    Much worse.

    I had expected to see a second or so per hundred. The smallest deterioration in repeat swimmers was just over 3 seconds per 100. In some of the longer events, the deterioration was as high as 6.5 seconds per 100.

    Again, this is an admittedly very small and select data sample. But if there is even a snifter of validity to it, the bottom line take away message--at least for the likes of me--is that the "new reality" is very likely to cause you significantly slower times than your peak performances in high tech full body rubberized body kayaks like the B70.

    I think a lot of people have been telling themselves that the suits really don't make that much of a difference. This, at least, would indicate that's wishful thinking.

    If you can keep your "jammer" times within a couple seconds per 100 of your "body kayak" times, you may, in fact, be swimming faster than before, despite the depressing digital readout on the scoreboard.

    Anyhow, here is the data:

    50 SCM Freestyle

    2009—Body Suits

    1 Gandee, Brad 55 GMUP-10 26.43
    2 van Boer, Eric 55 RHMS-38 26.54

    3 Wilson, Robert 58 NMMS-42 26.55
    4 Williams, Bruce 56 RICE-25 26.59
    5 Dickson, Dave 56 CMSC 27.32

    6 O'Keeffe, Peter 59 UCLA-33 27.50
    7 Mc Bride, Duncan 55 LAPS-33 27.60

    2010—Jammers

    1 Krauser, Larry 57 Hydropower Maste-35 26.27
    2 Blatt, Michael 55 Ventura County M-33 26.50 7
    3 Djang, Philipp 56 Fort Lauderdale-50 27.03 6
    4 4 Behun, Bill 59 San Diego Swim M-44 27.85 5 5 5 Miller, Chris 57 Las Vegas Master-33 28.05 4

    * (No repeat swimmers in top 5 in this event)
    _______________________________________




    100 SCM Freestyle
    2009—Body Suits


    1 van Boer, Eric 55 RHMS-38 58.74 9 28.14 58.74 (30.60)
    2 Williams, Bruce 56 RICE-25 59.07 7 28.21 59.07 (30.86)
    3 Mench, Lee 57 HSAM-44 59.12 6
    28.91 59.12 (30.21)
    4 Dickson, Dave 56 CMSC 59.51 5 28.28 59.51 (31.23)
    5 Wilson, Robert 58 NMMS-42 59.91 4
    27.98 59.91 (31.93)
    6 Phillips, Rick 55 ROSE-33 1:01.63 3
    29.48 1:01.63 (32.15)


    2010—Jammers
    1 Blatt, Michael 55 Ventura County M-33 58.15 9 27.61 58.15
    2 Krauser, Larry 57 Hydropower Maste-35 58.68 7
    27.81 58.68
    3 Behun, Bill 59 San Diego Swim M-44 1:01.50 6
    29.27 1:01.50
    4 van Boer, Eric 56 Rolling Hills Mu-38 1:01.90 5
    29.31 1:01.90
    5 Adkison, Bill 55 Rolling Hills Mu-38 1:02.77 4
    29.60 1:02.77
    6 Heather, Michael 56 Mission Viejo Ma-33 1:03.09 3
    30.75 1:03.09

    * (One repeat swimmer in top 5 in this event)



    58.74 to a 1:01.90--a 3.16 second difference
    _______________________________________

    200 SCM Freestyle
    2009—Body Suits

    1 Wood, Larry 55 TXLA-43 2:08.42
    2 Dickson, Dave 56 CMSC 2:11.13
    3 Townsend, R Scott 56 LVM-33 2:12.34

    4 Penn, William 58 PNA-36 2:33.00

    5 Quinn, John 59 SCAQ-33 2:30.38
    6 Sicard, Federico 59 SDSM-44 2:30.51

    2010—Jammers

    1 Krauser, Larry 57 Hydropower Maste-35 2:09.27
    2 Blatt, Michael 55 Ventura County M-33 2:10.80 3 Heather, Michael 56 Mission Viejo Ma-33 2:22.34
    4 Miller, Chris 57 Las Vegas Master-33 2:42.82
    5 Astudillo, Fabio 58 San Diego Swim M-44 2:49.26

    * (No repeat swimmers in top 5 in this event)
    _______________________________________


    400 SCM Freestyle

    2009—Body Suits


    1 Wood, Larry 55 TXLA-43 4:32.85
    2 Dickson, Dave 56 CMSC 4:39.79
    3 Phillips, Rick 55 ROSE-33 4:41.84

    4 Penn, William 58 PNA-36 4:43.16

    5 Leonard, Dan 55 SCAQ-33 4:49.05

    6 Mench, Lee 57 HSAM-44 4:50.


    2010—Jammers

    1 Krauser, Larry 57 Hydropower Maste-35 4:39.87 9 32.13 1:08.41 1:44.18 2:20.07 2:55.87 3:31.21 4:06.57 4:39.87
    2 Phillips, Rick 56 Rose Bowl Master-33 4:58.51

    3 Leonard, Dan 56 Southern Califor-33 5:06.39
    4 Penn, Bill 59 Pacific Northwes-36 5:09.63
    5 Bias, Philip 56 Unattached 5:45.24 4
    39.32 1:22.73 2:07.33 2:51.85 3:35.45 4:19.87 5:03.23 5:45.24

    * (Three repeat swimmers in top 5 in this event)



    4:41.84 to 4:58.51 16+ seconds slower (average 4 sec/100 slower



    4:43.16 to 5:09.63 26+ seconds slower (average 6.5 seconds per 100 slower)



    4:49.05 to 5:06.39 17+ seconds slower (average 4.25 seconds slower)
    _______________________________________
    800 SCM Freestyle
    2009—Body Suits

    1 Townsend, R Scott 56 LVM-33 9:26.04
    2 Wood, Larry 55 TXLA-43 9:33.71

    3 Penn, William 58 PNA-36 9:42.73

    4 Dickson, Dave 56 CMSC 9:45.91

    5 Phillips, Rick 55 ROSE-33 9:51.01


    2010—Jammers

    1 Krauser, Larry 57 9:42.94
    2 Penn, Bill 10:28.29
    3 Bias, Philip 56 Unattached 12:03.27
    4 Ferguson, Howard 12:39.67


    * (One repeat swimmer in top 5 in this event)
    9:42.73 to 10:28.29 45+ seconds or 5.5 seconds slower per 100

    ______________________________

    * Final thought: Who knows? Perhaps male grunions who swim in the waters of Long Beach, California are exhausting themselves in ways that have nothing to do with swimming. Such speculations, of course, are beyond the scope of the present inquiry.
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  13. 1000 miles?

    The year is winding down, and I have 23 days to squeeze in another 70 miles to reach my 2010 goal of 1000 miles. I can't honestly think of a valid reason for setting this goal, but since I have been tracking my swims and watching the miles add up, it seemed like I should have a nice round number to target. Of course now that we are into the dreaded holiday pool closure season, I will have to pay close attention to every single available hour of masters and open rec.

    Last sunday, Martin Turecky organized a 9 hour block of SCY pool time in Ravena, NY for the purpose of doing a 10 mile swim. Nine of us signed up, and all completed the 17,600 yds. I did a few extra and rounded off at 20,000.... a good way to start the week, it gave me a good jump toward what I hope will be a 70,000 yd week. As it stands now: 24.20 miles (=42,600 yards, =38,953 meters).


    With the temperature now in the single digits, the idea of outdoor swimming is faint, but 2011 planning has begun.
    Fellow channel swimmer, CIBBOWS board member, friend and pilot, Dan Boyle took Willie Miller and me for a low altitude recon flight over the Hudson River last thursday, from the Rip Van Winkle Bridge (Catskill to Hudson) down to the Verrazano Bridge. This 120 mile route will hopefully be the course for a seven day staged swim sometime this summer. We are in the early planning stages, but this swim has been on my mind for a few years, and a few other friends are also working on the tide modeling with me. It is going to be a huge undertaking..... I'll keep updates coming as we make progress.


    Thats all I've got for now..........
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  14. Instant Karma

    by , December 8th, 2010 at 09:52 PM (Swimming, Life, and Other Stuff!)
    I am currently 1.6 miles ahead of my 500 mile gtd goal!!! My karma is taking a turn towards the good side!

    Tonight was solo at the Monon Center:

    *500 Free warm-up swim :rest :30
    *500 Free Pull rest :30
    *400 Free Swim rest :30
    *300 Free Pull rest :30
    *200 Free swim rest :20
    *100 free Pull rest :30
    *200 Kick flutter w/fins HARD!

    *5 X 100 free @ 1:45 pace

    *4 X (2x50 / 100 kick / 4 x 25 IMO stroke)
    *EZ 200 IM cooldown

    4,100 scy

    I heard through the "beer lover's grapevine" Costco has Kegarator's so I'm heading there this week-end and will hopefully walk away with a good one.

    The local weather girl is predicting a significant amount of snow this week-end. I say "Bring it on! I'm ready for snow angels!"
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  15. Wed., Dec. 8

    by , December 8th, 2010 at 06:16 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    650 various

    Sets:

    14 x 50
    odds = 25 EZ speed fly or shooter
    evens = EZ

    50 EZ

    2 x (15 burst dolphin + 35 EZ)

    1 x 25 fast free + 75 EZ

    1 x 25 fast breast + 25 EZ

    100 EZ

    Total: 1750

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

    Commentary:

    Whoa, really got carried away with all that yardage today. Still didn't feel easy speed, but felt lighter in the water. I definitely have a case of the taper hypers -- got massive errands done today. Got more sleep, but have been waking up at 6:00 am (high schoolers are stirring at this time) and having trouble falling back asleep. This happens sometimes during taper, I guess. Trying desperately not to catch Lil Fort's cold ...

    Big next couple weeks ...

    3 days to NE Champs
    7 days until Fort Son gets probable early decision ding
    12 days until Mini Fort gets her drivers license
    not enough days to get xmas stuff done ...

    Started stocking up/packing for Boston: gus, chews, energy drinks, electrolytes & efuel, extra nose clips, new pair of goggles, 3 tech suits, gluten free bagels ... My 2 Speedo kneeskins have seen a fair number of meets between Mini and me -- 4-5 for her and 3 for me. This means they're likely both pretty stretched out. Still, we plan on using these and my B70 kneeskin (one meet) as long as possible. I'm hoping they can last through NE Champs, high school champs meets, and the Albatross meet. I also have a Q suit that Roque kindly sent me, but it was awfully tight on top for me last time I tried it. May try it again and/or see how Mini likes the fit.

    Has anyone used Endurance Excel? I bought it today by accident; thought I was picking up endurolytes.

    Updated December 8th, 2010 at 09:47 PM by The Fortress

    Categories
    Swim Workouts
  16. Kicking at a hotel pool

    by , December 8th, 2010 at 05:54 PM (A comfort swimmer's guide to easy swimming)
    Wednesday, 12/8/10

    Took a break from running on the treadmill and braved the short, hot hotel pool for a kicking workout. I was pleasantly surprised that the temp wasn't too hot though warmer than the city pool and the chlorine levels weren't so high as to be intolerable.

    Pool is approx 12.5 meters long.

    5 min warmup kick, was about 200

    6x through
    1 x 125 smooth/10 sr
    2 x 25 build/10sr
    4 x 12.5 sprint/10 sr
    I alternated flutter kicking on belly with the board and on flutter on back.
    took about 1 min rest between rounds

    I swam 100 free and back to cool.

    Total: 1650 meters
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  17. Sarasota Y Sharks Masters 5:30 AM Workout -12/09/10

    by , December 8th, 2010 at 04:17 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    4 X 75 1:15 1:05
    1 X 300 4:30 -
    Twice through. Round 1 intervals left, 2 right.

    1 X 100 easy 2:00
    6 X 25 sprint :40
    Three times.

    50 easy swim

    1 X 200 kick 4:20
    6 X 50 kick 1:05
    odd: moderate even:fast

    1 X 300 free 4:30
    1 X 200 IM 3:30
    1 X 100 stroke 2:15
    Three times through. IM'ers: 100's: fly,back,breast

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  18. Calm morning swim

    I swam at the Riverbank lap swim again this morning. I had one swim buddy, and I did the first long set with her, then the rest of the workout on my own. Here’s how it went:

    1000 lcm warmup

    200 various FR drill

    4 x 500 (400 FR neg. split at good pace + 100 BK) @ :30ish rest

    5 x 200 IM Kick > Swim pacman set

    500 pull

    200 play + warmdown

    I was feeling pretty tired today, and did well to make it through that set of 500s. My lanemate frequently does that set, and I usually find a way to drop a 100 here and there while staying on her interval—I often alternate 500s with either 4 x 100 descends or with 400 IMs, for example. Today she proposed doing the last 100 of each swim backstroke or drill. That made it sound doable for me, so I actually swam them all. They were still 500s, though, and I was feeling it on the last one. I then spent the rest of the workout in a pleasantly blissy and exhausted state.

    I thought I would feel sadder about not having an end-of-SCM-season meet to go to, especially since I’m no longer doing OW swimming. But I’m actually feeling very content just doing a lot of routine training right now, and not having the pressure of prepping for races during this busy time of year. I’ve come to appreciate doing more distance-focused sets this fall--getting to swim them LCM really makes a big difference.
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  19. Wed Dec 8th, 2010 Felt fine, suddenly everything went black

    by , December 8th, 2010 at 12:23 PM (Ande's Swimming Blog)
    Wed Dec 8th, 2010

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

    Lifted weights


    scy
    Whitney Coached
    UT Swim Center, main pool & diving well
    6:30 - 8:00 dove in 6:35ish
    trained with Todd, Ritchie, & Kelly
    beside Max, Marcio, Paul, Chris, & Kevin
    WORE yingfa jammer

    WARM UP
    2 rounds of
    100 fr 50 fl 100 fr 50 bk 100 fr 50 br


    Main SET:

    10 x 50 fast done 25 bk, 25 fr
    best ave
    held 30's & 31's

    assigned 500
    did 5 x 50 easy

    10 x 50 K fast
    best ave
    held 32's & 3's
    right in the middle of this set I pushed off the wall then suddenly everything went black

    all the lights in the swim center shut off
    there was a power failure. all the clocks stopped & a few emergency lights came on most swimmers stopped but I kept going on the 50 kick, this has never happened in my 33 years of swimming in the UT swim center. we finished the set with Whitney calling out send offs & times from her watch

    several swimmers got out of practice early

    assigned 500
    did 5 x 50 easy

    we were going to do a tough IM set
    but we had to squeeze down into fewer lanes for UT Divers

    10 x 50 fr best ave
    held 28, 29 & 30

    20 x 25
    odds br
    evens fr with 1 breath

    in the locker room we found out the electricity went off at 7:14

    The swimmers who got out early used the hot water

    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 8th, 2010 at 12:30 PM by ande

    Categories
    Swim Workouts
  20. COLD Locker Rooms...

    by , December 8th, 2010 at 08:24 AM (Mixing it up this year)
    It is like they got the air conditioner on in the dead of winter. Our locker room has been so cold these last few weeks and I got tired of complaining. So what did I do.......Brought in a HEATER and Plugged it in while we swam.

    It only made a difference when it was blowing on me since all the system did was continue to aircondition the room.

    500 Free broken
    5x100@1:40 Free
    4x[3x100@1:30 Free w/paddles & bouy held 1:23's
    ....[1x200@3:00 Free w/paddles & bouy held 2:45's
    500 Free wfins alternate 100 swim/100 kick

    Total 3500 yards
    Categories
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