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  1. MATT Friday Workout

    by , February 18th, 2011 at 08:47 AM (Pete's swim blog)
    SCY

    400 Warm up

    8x50 - :50 2 Easy/2 Hard
    100 Stroke - 2:00
    8x50 Kick - :50
    100 Stroke - 2:00
    200 IM - 3:00

    8x50 - :50 2 Easy/2 Hard
    100 Stroke - 2:00
    200 IM - 3:00
    300 Free - 4:00

    8x50 Drill - :50
    100 Stroke - 2:00
    200 IM - 3:00
    300 Free - 4:00
    2:00 Break
    400 Free - 5:00

    200 Cool down

    (3400 total)

    Weight is dropping fast since I've had a cold. Problem is I've run out of gas the last two days. I think it may be my body getting used to the daily grind again. I lasted through the final 300 free but had to pull up with 60 yards left to go on the 400. Felt really sick all of a sudden.

    Thanks to Allen, Arthur and Redbird (hopefully I didn't forget anyone) on the backstoke/breaststroke help. I'm already mixing some of the tips in and it is helping.
    Categories
    Swim Workouts
  2. LCM Disappointment

    by , February 18th, 2011 at 08:31 AM (Mixing it up this year)
    I was expecting LCM but got SCY this morning. Managed to salvage with a distance workout.

    10x100@1:45 Free
    5x100@3:00 Free w/paddles & bouy desc 1-5 went 2:51, 2:49, 2:45, 2:39, 2:35
    1000 Free broken after each 100 for :10 time minus rest was 14:01
    200 Back
    200 Free
    200 IM drill
    200 Free
    200 Free easy

    Total 4000 yards
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  3. Lake Washington Meet, Sunday 2/20 FAST TIMES :)

    by , February 17th, 2011 at 10:29 PM (Fast Food Makes for Fast Swimming!)
    Get ready for some fireworks. This one's gonna be a fun one!!! There are some really fast swimmers in most of the events, making the final heats some real showdowns. I'm really looking forward to the 200 IM heat. In the top 6, Kirk, That Guy, myself, and a couple others are going to have a race. The 500 free is another good showdown with Kirk at the end of the meet.
    I'm in 200 fly, 200 IM, 100 back, 100 breast, & 500 Free
    Here's a copy of the psych sheet for all to view. Enjoy.

    Updated February 17th, 2011 at 11:44 PM by jaadams1

    Categories
    Swim Workouts , Meets
    Attached Thumbnails Attached Files
  4. Nasti Thursday

    by , February 17th, 2011 at 10:10 PM (Swimming, Life, and Other Stuff!)
    An easy workout tonight with Nasti's. I had a new lane-mate. Nice guy!

    skipped warm-up due to talking.
    **4 X 150 Free @ 2:30
    **4 X 125 @ 2:30 (50 stroke IMO followed by reg IM order)
    **8 X 50 @ 1:00 IMO
    **2 X 200 (25 stroke/25 Free in IMO) @ 4:00
    **4 X 75 (25 stroke/50 free) @ 1:20
    **4 X 50 Free descend @ 1:00
    **4 X 25 kick

    2,500 scy

    I am off to meditate before bed. I tried to do it earlier but aborted due to phone call, cats, and finally just giving up!

    PS--I recently received a color "Nook" from Barnes and Nobles for a gift. Does anyone have one of these readers? Do you like it? I'm not sure if I should keep it or trade it for a Kindle. I really don't know anything about either of them.

    Updated February 17th, 2011 at 10:20 PM by Bobinator

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  5. Kicking in the moonlight

    This evening I swam the evening workout with the Panama City masters. Hereís how it went:

    Warmup
    150 scy easy swim
    8 x 75 k/d/s @ 1:30, odds FR, evens rIMo

    8 x 25 kick @ :30, 2 x (easy/build/easy/fast)

    20 x 25, every 4th sprint, alternating 4 FR @ :25 and 4 BK @ :30

    5 x 100 kick (50 easy/50 fast) @ 2:00

    15 x 50 @ :50, 5 easy, 5 moderate, 5 fast [goal was to keep last 5 under :35, and I did]

    5 x 100 kick desc. @ 2:00 [1:57 1:50, 1:47, 1:44, 1:40]

    5x thru
    100 FR fast @ 1:30 [1:08, 1:07, 1:07, 1:07, 1:05. Goal was to keep these under 1:10)
    100 easy @ 2:30

    200 warmdown

    It was a clear and warm night, and for the first time at this winter there were non-swimteam kids just playing in the pool during our workout time. During my set of 25s two small girls a couple of lanes over were having a lengthy discussion about whether to be fairies or mermaidsóit was very sweet. The sun set and full moon rose during the course of the workout, and I did most of my kick without a board so I could watch them. Iíll be back for more tomorrow morning, and it made me happy to think that they will be too, just with their places swapped in the morning sky. Itís really cool that workout times this time of year coincide with the prettiest times of day.

    Iíve ventured into the gulf for increasingly longer times the last few days. Today I was in for about half an hour, mostly swimming back and forth in front of the place where Iím staying. I got a water temp reading on my thermometer of 62, although the newspaper still claims itís 56. I think on sunny days the shallow water near shore has warmed up considerably by the time I venture out in the afternoon. If conditions are good this weekend (and theyíre supposed to be) Iím hoping to go for a longer parallel-to-shore swim Iíve measured on google maps.
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  6. Thursday Feb 17

    by , February 17th, 2011 at 08:47 PM (Keepin Track 2010)
    600 WU
    2x50 BA drill
    4x50 BA swim
    2x25 Fly dril
    4x25 fly swim (swim fly first 4 strokes then free)

    200 KICK with flips alt stomach and back by 25

    HQ
    2x100 SPEC on 3' 1:17, 1:16
    2x100 FR on 3' 1:02, 1:02
    easy 100 BA no interval
    3x50 SPEC on 2' :34 :34 :34
    3x50 FR on 2' :26 :26 :27
    easy 50 BA no interval
    Broken 300 IM by 25 on :45
    easy 50

    300 IM Kick with flips

    SPEC
    3x (50, 2x25)
    1st set pull
    2nd set kick
    3rd set swim

    WD
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  7. Tuesday Feb 15

    by , February 17th, 2011 at 08:46 PM (Keepin Track 2010)
    600 wu
    4x50 kick descend
    4x50 drill BA
    4x50 drill BR

    P3x200,100BA
    S4x150,100BA
    S6x100,100BA

    Easy 100

    S3x50k, 50s spec

    breakouts and finishes x4 each.
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  8. DOUBLE Thu Feb 17th, 2011

    by , February 17th, 2011 at 04:19 PM (Ande's Swimming Blog)
    DOUBLE Thu Feb 17th, 2011

    kinda modified this practice to be more like a fast friday practice incase I miss tomorrow morning.

    Whitney sent this scheduling Email a couple days ago
    Subject: [txla-masters] master's schedule
    There is NO Friday noon this week but we WILL have Thursday noon instead.
    Saturday 7-8:30 am at Dick Nichols
    Sunday 12-1:15 at UT; the marathon is on Sunday so traffic will be challenging plan accordingly.

    There are swim meets at UT (Conference & American Short Course) starting next Wednesday. Both of these big meets will impact our practice schedule. I will update you as soon as I know what they will be.

    ~ ~ ~ ~

    Subscribe to Ande's Swimming Blog

    Pool set up CENTER COURSE for Championship meets. This Fri & Sat is the
    2011 Texas 4A & 5A High School State Championships
    2011 Class 5A State Meet Psych Sheet
    2011 Class 4A State Meet Psych Sheet

    Tyler Coached
    UT Swim Center, SCY center course & side warm up areas
    noon to 1:15 dove in around 12:05
    trained with Bob & Sharon
    beside James Fike and Steve
    wore FS PRO legs

    WARM UP
    swam easy for 5 minutes

    Main SET:

    we did this part of the main set in the main center course section and had BLOCKS
    assigned: 20 x 50 fr on 1:00 Fast, best average
    Did: 20 x 50 on 1:00 odds easy evens fast from a dive
    went 25 on #1, 25's on 2 - 9 & 23 on 10


    200 easy

    Moved to side warm up areas: NO BLOCKS
    assigned: 10 x 100 fr on 2:00 Fast best average
    Did: odds fast evens easy
    went 56, 55, 55, 55, 54


    100 easy

    [B]assigned 5 x 200 fr on 4:00 Fast best average
    DID: went in with the plan to swim 1, 3, & 5 fast, but I was hurting from doubling
    on 1 I dove in and felt weak and terrible so I stopped at the 150 in 1:32
    on 3 I felt bad again so I stopped at the 100
    in 59
    on 5 I decide to kick it
    felt pretty bad & stopped at the 150 went 1:41

    100 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
  9. Thursday, Feb. 17, 2011 5:00am

    by , February 17th, 2011 at 03:26 PM (Fast Food Makes for Fast Swimming!)
    Warmup:
    200 Free
    100 Kick
    200 Pull

    Main Set: (6 times thru)
    2 x 50 Fly @ (:60, :55, :50, :45, :40, :35) interval by set
    2 x 100 Free @ 1:20
    1 x 75 Fast (sets #1-3 back, #4-5, breast, #6 fly ), then
    1 x 25 EZ
    :30 rest (or till the nearest :60 or :30 on the clock)

    -------------------
    2900 Yards

    The set looks pretty easy at first, but once you get into it a little ways, it gets "really fun", especially pushing the 75s stroke.
  10. Wednesday hail hat's

    by , February 17th, 2011 at 12:54 PM (Swim like an Orca, but faster !)
    Aquasol
    5:30-7:10pm


    Warm 500, did 50Fr, 100Fr, 100Bk, 200IM Dr. 100 K (550)
    ------------------------------------
    2x500 (suppose to get time)
    5x200 P on 3:00
    10x100 alt. IM & BK on 2:15/2:00
    6x100 K (did 4x100 w/monofin. alt Fly/BK)
    4x50 cool

    4050 scy
    ------------------------------------
    A few weeks ago Coach Steve had me learn a couple of drill's to keep my elbows high and increase my rotation on my freestyle. The net result was a increased learning curve that has slowed my FR down. Im used to swinging my arms over with low elbows, and a 45 degree from center axis body rotation. A surfboard stroke. I was getting faster with it; 10x100 FR 1:09's on 1:30 intervals. Now, I'm coming in on 1:24. Having to rotate 90 degrees to the left and 90 degree's to the right, keeping my arm tucked in with my elbow high and trying to coordinating my kicking pattern has kept me busy. Sometimes I can feel it, but most of the time its a chore.
    I finally learned how to do a proper breaststroke kick a couple of month's ago, but learning it late in life has caused considerable pain to the ligaments in my knees.
    My BR has slowed while my knees painfully adjust. Both coaches understand what I'm going through, with the BR and the FR. "Just keep practicing".
    It hailed a few times during practice in our outdoor " nanatorium", in between sets I put a kick-board or paddle on my head, a "hail hat".
    It quickly spawned imitators!
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  11. Thu Feb 17th, 2011, Best Average

    by , February 17th, 2011 at 12:29 PM (Ande's Swimming Blog)
    Thu Feb 17th, 2011

    Subscribe to Ande's Swimming Blog

    Pool set up CENTER COURSE for Championship meets. This Fri & Sat is the
    2011 Texas 4A & 5A High School State Championships
    2011 Class 5A State Meet Psych Sheet
    2011 Class 4A State Meet Psych Sheet

    whitney Coached
    UT Swim Center, SCY center course
    6:30 - 8:00 dove in around 6:32
    trained with Brandon, Tyler, Chris & Amy
    beside Jim, Larry, Max, Mark Wood, & Pat Evoe
    wore FS PRO jammer

    WARM UP
    400 sw 100k 400 fr 100 k

    Main SET:

    20 x 50 fr on 1:00 Fast best average
    held 27's & 28's


    200 easy

    10 x 100 fr on 2:00 Fast best average
    held 58's & 59's


    200 easy

    5 x 200 fr on 4:00 Fast best average
    dove
    went 2:02, 2:00, 2:01, 2:03, 1:59


    100 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

    Updated February 17th, 2011 at 12:37 PM by ande

    Categories
    Swim Workouts
  12. Thursday, 2/17/11

    by , February 17th, 2011 at 12:04 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    200 Swim free
    200 drill/swim
    - did fist drill, free and back
    200 kick/swim
    100 scull
    4 x 50/1:00 drill - build - drill - pace

    Set #1: Swim Back
    3 x 200 Back/4:00 - neg split and descend
    3:05-3:00-2:55
    200 easy - kick - drill - easy by 50's

    Set #2 Swim Fly
    10 x 50/1:30
    -Ave 42 on these

    Set #3: Swim Free
    6 x 50/50 Odds - pace with distance per stroke focus
    Evens easy swim
    - free-16-17 spl and 37Ī
    - Easy ones around 43-45

    Cool down
    300 kick/swim easy by 50's


    Total: 2800 yards

    Updated February 17th, 2011 at 01:54 PM by poolraat

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  13. Wednesday, 2/16/11

    by , February 17th, 2011 at 11:59 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Started the day with a yoga class, then had a massage at noon. Was slightly sore from the massage.

    Warm up
    300 Swim
    300 K/D/S by 50
    200 Pull

    Kick Set:
    Kick w/Fins 1 x 400
    - did 200 w/board, 200 on back, 6:05
    Fins off kick 4 x 100/2:20 desc,
    - 2 flutter w/board, 2 on flutter back - 1:55-2:00

    Pull/Swim
    6 x 200/20sr
    - 3 pull, free w/ p&b, 2:35-2:40-2:35
    - 3 swim #1 & #2 free, 2:45-2:50; #3 back 3:05
    Neg split and descend 1-3, 4-6


    Cool down
    100 easy.

    Total: 2900
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  14. Wednesday Workout

    by , February 17th, 2011 at 09:00 AM (Pete's swim blog)
    Someone threw up in the pool last night so it was shut down this morning. Went ahead and drove into Huntsville to work out with HSA. They start earlier than we do so about half of what I did was solo.

    SCY

    No warm-up

    300 Free
    6 x 50 - 1:00 IM Order (no free)
    300 Free
    300 Free
    6 x 50 - :50 free
    300 Free

    8 x 100 up/down kick - 1:45 (:10)
    1-5 no breast stroke kick
    6-8 breast stroke kick

    200 drill down, free back

    200 Easy IM cool down

    (3000 Total)

    Taper appears to be gone now. I struggled a lot on the 300's. Might be due to a lack of warm-up. Worked on freestyle stroke w/ my right arm. Apparently, I'm recovering too wide which is allowing my hand to slide outward as I pull throught the stroke. Also worked on keeping my backstroke kick faster w/ smaller amplitude. I think it helped but I felt very out of synch.
    Categories
    Swim Workouts
  15. Nice mix today still no fins though

    by , February 17th, 2011 at 07:30 AM (Mixing it up this year)
    It may be a few weeks before I can were fins again. Or I might just try taping up my toes this Saturday and see how it goes.

    Still felling fairly strong this week. I have been experimenting with the Compex muscle stimulator and it is great!

    50,100,200,300,200,100,50@:10R Free
    10x100@2:00 IM as fly drill(1 arm), pull back, kick breast, swim free 1st 3 were 1:52ish then dropped to 1:45's on the rest once my free felt stronger
    5x100@1:30 w/paddles & bouy as 50 free/50back really strong on these holding 1:25's
    500 Free w/snorkle as 100sw/100k/100sw/100k/100sw
    200 Free EASY

    Total 3200 yards
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  16. Wednesday

    by , February 16th, 2011 at 11:06 PM (Swimming, Life, and Other Stuff!)
    Solo swim today @ Monon Center:
    **400 warm-up freestyle
    **200 Kick
    200 Pull
    4 X 50 Drill @ 1:00
    4 X 50 Swim @ :50
    **4 X (100 Drill/ 75 Kick/ 50 Swim/ 25 Sprint) IMO Stroke
    **8 X 125 on 2:15 interval (1st 4 IM alt 50 stroke--2nd 4 Freestyle)
    **4 X 50 Backstroke @ 1:00 stretch

    3,400 scy

    Whew! Today was a long day. Work all day, swim solo immediately after work, home to meditate for 50 minutes, quick dinner, 1st annual PE1 Blog-cast for 1 hour at 9:00 pm.
    Now I'm going to and hopefully drift off to sleep so I can turn around and do it again tomorrow!
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  17. SArasota Y Sharks Masters 5:30 AM Workout -02/18/11

    by , February 16th, 2011 at 05:30 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 150 free 2:30
    4 X 50 free :50
    4 X 150 50 free/50 stroke/50 free 2:30
    4 X 50 choice 1:00

    12 X 50 1:20
    25 sprint+turn/25 easy

    4 X 50 kick 1:15
    8 X 25 kick :45
    Twice through.
    25's: Round 1-sprint kick
    Round 2-12.5 blast kick-swim in easy

    1 X 300 IM-transitional swim

    12 X 125 2:20
    1-4: 75 fly/50 back
    5-8: 75 back/50 breast
    9-12: 75 breast/50 free

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout -02/17/11

    by , February 16th, 2011 at 05:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 400 6:00
    2 X 200 3:15
    1 X 300 4:30
    2 X 150 2:15
    8 X 50 :50
    Descend 50's 1-4/5-8

    10 X 50 1:00
    odd:moderate
    even:fast

    1 X 200 kick 4:15
    8 X 50 kick 1:00
    8 X 25 sprint kick :45

    2 X 150 free 2:15
    2 X 150 50 fly/100 free 2:30
    2 X 150 50 fly/50 back/50 free 2:45
    2 X 150 50 fly/50 back/50 breast 2:45

    1 X 50 easy 1:00
    1 X 50 fast 1:00
    1 X 50 easy 1:30
    1 X 75 fast 1:15
    1 X 50 easy 1:30
    1 X 100 fast 1:30
    1 X 125 easy -
    Easy swims are free, fast swims are choice

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  19. Wed., Feb. 16

    by , February 16th, 2011 at 04:53 PM (The FAF AFAP Digest)
    Pure recovery day --

    Gym:

    20 minutes ellipse, warm up pace

    20-25 minutes RC exercises

    broomstick twists and dislocations


    Swim/SCM/Solo:

    30 minute slow continuous swim

    10 minutes hottub

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

    Commentary:

    Felt flattened from the long day of drylands and the deep tissue. Decided to take a pure recovery day. These days are just ungodly boring, but they seem to be necessary for me to recover and they curb my natural impulse to overtrain. Tomorrow is an off day with appointments and errands and hopefully I'll be ready to kick Speedo's butt on Friday.

    Updated February 16th, 2011 at 06:02 PM by The Fortress

    Categories
    Swim Workouts , Ellipse Machine
  20. RIP beloved purple floral pin-striped meet suit

    Tuesday turned out to be a triple-dip day. After my morning lcm workout, I dipped/floated/paddled around in the gulf in the afternoon (water tempís back up to 60, air was a little above that), then went to evening workout with the Panama City Beach masters. (If I counted the hot tub, I guess I could claim a quadruple-dip day.) There was a gorgeous sunset to watch during the first part of evening workout. Hereís what I did:

    600 scy warmup (300s, 300 k/d by 50)

    8 x 50 @ 1:00, 1-4 FR desc., 5-8 BK/BR desc.

    2x thru, 1st round BR, 2nd round BK
    4 x 100 K
    4 x 50 pull
    4 x 25 build to sprint

    6 x 200 FR (50 pull / 100 swim / 50 pull) @ 3:10, focus on head position and left hand entry

    7 x 25 from mid-pool, working on flip turn and breakout

    200 warmdown

    Then this morning I was back at the pool for LC team workout. My left adductor was a little twingy from the breaststroke work last night, so I was limited to free, back, and fly. I always miss IM so much when I canít do it! Hereís the workout I did:

    600 lcm warmup (200s, 200k, 200d)

    8 x 50 (25 build, 25 ez) @ 1:00, odds FR, evens BK [The sun was just coming up during this set, and I was glad to have an excuse to stop at the other end of the pool, which has the better view of the eastern sky.]

    4 x 100 drill, assorted strokes, @ 2:00

    2 x 200 FR pull @ 3:10, descend by 50s within each 200

    400 FR negative split [6:00 (3:04, 2:55)]

    2 x 200 kick @ 4:45

    4 x 100 drill, assorted strokes, @ 2:00

    8 x 50 FR ďstingersĒ @ :10 rest, with fins [The idea on these was to go as hard as possible on all of them. It was as awful as it sounds.]

    That was the end of the team practice, but the pool was so lovely and sunny that I didnít want to get out. So I did the following long easy free ladder:

    200/400/600/800/1000 FR, with 1:00 rest between swims

    The long swims were really calming and hypnoticóI was surprised how much I enjoyed them. After I was done, I still didnít want to get out of the pool, but I was also feeling a bit arm-weary, so I contented myself with

    200 easy swimdown/floating/basking

    That was it.

    Two final notes from last weekendís meet:

    PMcCoy has very kindly posted a couple of videos of races that include me. In the first ([nomedia="http://www.youtube.com/watch?v=3fZT5vlpmIg"]YouTube - E09H03 400IM[/nomedia]), Iím the 4th lane from the bottom, in the white cap (with the glacial turnover on fly). In the 2nd one ([nomedia="http://www.youtube.com/watch?v=8nfY1eUiRrI"]YouTube - E07H08 200FR[/nomedia]), Iím 5th from the bottom, still in the white cap. Any comments or suggestions welcome!

    Auburn was the last meet for my fave meet suitóit developed several bald patches, and will have to be retired. Iíd had this suit for nearly 4 years, so Iíve probably gotten more swims out of it than any meet suit should have to endure. Still, I was pretty sad about retiring it, until Mr. Addict reminded me that its demise means more swimsuit shopping! If anyone comes across a pretty and functional knee suitóthe more distinctive the betteróplease let me know! (Wouldn't it be cool if Splish offered custom ordered knee suits in their fun patterns.)
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