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  1. a Couple More Workouts

    by , November 14th, 2010 at 07:50 AM (Adventures in Swimming)
    Coached the Sharks SCY

    Wednesday

    ARGH!!!!!
    Some other team used permanent marker on our white board. It's not pretty!!

    Warm Up:
    4 X (100 Swim / 50 Kick / 50 Drill)

    Set I:
    2 X 250 Auburn IM (Free/Back/Free/Breast/Free)


    Set II:
    SWIM 2 X BROKEN 500
    * 200 (REST 10 SEC); 100(REST 10 SEC); 4 X 50 (REST 10 AFTER EACH 50)
    * Try to hold same Pace throughout
    * Descend the 50's from Pace

    Set III:
    SWIM 4 X (4 X 25 FREE)
    1ST SET: Swim at a "super slow " speed.
    2ND SET: Swim a little faster, but STILL slower than your normal easy 25's.
    3RD SET: At about your normal easy speed.
    4TH SET: Moderate
    Focus on maintaining balance throughout

    Set IV:
    SWIM
    2 x 100 on 1:20
    100 EZ
    2 x 100 on 1:15
    100 EZ
    2 x 100 on 1:10
    100 EZ

    At least another 100 Warm Down


    Friday
    This is a modified version of one of Onlyfree's
    workouts.

    WARM UP

    300 CHOICE

    SET 1
    3 x THIS SET:
    50 DRILL @ 0 : 50 (~ 10 sec rest)
    50 KICK @ 1 : 00 (~ 10 sec rest)
    75 KICK/DRILL/SWIM @ 1 : 15 (~ 10 sec rest)
    75 SWIM, Descend by Round, :15r

    SET 2
    10 X 50 1 EZ, 1 HD, 1 EZ, 2 HD, 1 EZ, 3 HD, 1 EZ @ 0 : 50 (~ 12 sec rest)

    SET 3
    4 X THIS SET:
    150 RECOVERY (~ 30 sec rest)
    2 X 100 (SUBTRACT 5 SEC. EACH ROUND) @ 1 : 30 (start at 20 sec rest)
    50 (ADD 5 SEC. EACH ROUND) @ 0 : 35 (start at 2 sec rest)
    50 (ADD 5 SEC. EACH ROUND) @ 0 : 40 (start at 7 sec rest)

    Warm Down at least 100

    I got to swim both of these by my self at the Y.
    All of the intervals I use are what I would swim them at.
    I then adjust intervals and length's on a lane basis.
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  2. Saturday, Nov. 13

    by , November 13th, 2010 at 07:00 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    I actually swam with Mini Fort, but she has a sore throat/cold and is on her death bed, , so we did different workouts. We also had to go on the early side because of her social life, which meant classes and shallow lanes. She laughs at my hatred of shallow lanes, but I don't like hitting the bottom. She said, "Well, you have to sometimes swim meets in shallow pools." I replied, "Actually, no I don't."

    Warm up:

    700 various

    Transition:

    8 x 50 hypoxic backstroke kick w/fins @ 1:00
    breathe only at turn

    5 x (4 x 25)
    easy speed fly
    scull
    fast breast pull
    EZ

    50 EZ

    Mini Lactate Set:

    8 x 50 backstroke kick w/fins @ 1:00, hold best average
    Went 25, 26, 26, 26, 26, 27, 27, 25

    Oddly, it hurt more to kick without fins than with, so I used fins. (I couldn't do flutter or breast kick much at all.)

    100 EZ

    Speed Work:

    8 x 50
    odds fast breast @ 1:00 (31, 31, 30, 30)
    evens EZ @ 1:15

    100 EZ

    8 x 25
    odds = fast
    evens = EZ

    100 EZ

    Total: 3650/925 fast

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

    Commentary:

    Shoulders are a little sore from yesterday, especially the right one. Note to self: keep paddles sets under 1,000. (I wonder if all this left side breathing is bothering the right side?) Pretty tired after that effort. And that was the first mini suffering set I've done in awhile.

    I've seen Cage Fighter quite a few times lately at SpringHill. He is swimming with the FISH and looking very fit and scary.

    B2B Iron Tri Relay:

    I've gotten the initial report on B2B. Not sure how the team placed overall yet, but the final time was 9:33, which would have been the second fastest relay last year (second to a male relay). But there are more many relays this year.

    I heard the swim conditions were kinda harsh. 39 degrees at the start, no current, a head wind the whole way and a 1/4 mile run at the end. (Whoa, glad I dodged that bullet.) Our swimmer, Kona ironman Dot Martin, 50, went approx 1:11. On the whole, the swim times were fairly slow, with only a few male Pros coming in under one hour. Repeat swimmers said they were approx 15 minutes slower than prior years with the jet booster current. Though apparently for the half iron race two hours later, the tide had turned and the booster was back.

    Swim results:

    http://www.setupevents.com/index.cfm...esults&id=2171

    Swim and bike results so far: http://www.setupevents.com/index.cfm...esults&id=2175.

    Mr. Fort had a very strong bike leg @ 4:59, , despite taking a couple minute break. He said it was very windy. Our runner took off when the temps had climbed to the high 70s, not ideal, but came in at 3:16 with no serious cramping issues. I think everyone was happy. Wish I was at the beach to celebrate with them!


    Garrett Weber-Gale on Swimming & Sleep:

    http://www.swimnetwork.com/news/swim...-sleeping.aspx.

    Personally, my power down time is greater than 20-45 minutes.

    Updated November 14th, 2010 at 06:33 PM by The Fortress

    Categories
    Swim Workouts
  3. Too hot for my liking but doing ok

    by , November 13th, 2010 at 04:22 PM (Mixing it up this year)
    The water at the meet is 83 degrees which is too hot for me. When I dive in and the first thing I feel is "BATH WATER" I just shut down. Later the temperature seemed to be coming down just a bit. Maybe we splashed enough water out today that they will refill with cold water!!!

    Started with the 100 IM which went ok not a best time but then I haven't done breast in 2 years due to knee issues so I was pleased with my 1:27.23.

    Next up was the 200 Fly in a 3:35.19. About 4 seconds slower than I had swum a few years back. At least I did not get lapped by Robert Poiletman!

    Had time for a 200 warm down and then back in for the 100 Back 1:28.53 which actually went well considering I had just finished the 200 Fly.

    My 50 Fly was my best swim going a 37.40 only .02 off my best! I'll take it as a best equivolent.

    The 400 IM was last and I was experimenting here since I know I had no breaststroke to speak of. The fly went well, my back was better than normal. Breast... oh yes there was something like a breast stroke. My free felt strong. Wish I could swim breast better. I've got all year to work on it.

    I am also having a reaction to the salt water filtration in this pool for most of the meet I have been very itchy. Even lotion is not helping much. Didn't have this problem last year.

    Total yards including warm up and races 2700 meters

    Updated November 13th, 2010 at 06:04 PM by Donna

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    Uncategorized
  4. Friday, 11/12/10

    by , November 12th, 2010 at 05:10 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Northwest Zone meet tomorrow in Salt Lake City, Utah. I'll be swiming the 50-100-200 back and 50 fly.

    Todays swim was mainly just a warmup.

    300 swim free and back
    200 kick as 25 moderate/25 fast
    6 x 50 swim
    1-3 drill, 5-6 pace
    did fly/back/free on these

    2 x [25 fast from race start/75 easy free]

    400 easy free

    Total: 1400 yards
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  5. Friday, Nov. 12

    by , November 12th, 2010 at 05:04 PM (The FAF AFAP Digest)
    Still hobbling, so had to adjust dryland and pool workouts accordingly. My gym pool finally re-opened today and I went there right after some quick drylands. It was a brisk 78 degrees instead of the usual 85. 78 is better than 85, but I was cold by the end and didn't do quite as much as I initially intended.

    Drylands:

    dead bugs on bosu, 25
    good morning darlings on bosu, 2 x 25
    flutter kicks on bosu, 100
    windshield wipers, 25
    med ball slams, 10
    twisting med ball slams, 10
    snatch windmill, 20 x 2 x 8
    bicep curl negatives, 40 x 2 x 8
    skull crushers, 50 x 2 x 10
    standing ab crunches, 100 x 2 x 10

    RC work


    Swim/SCM/Solo:

    Warm up:

    600 various

    Main Sets:

    5 x 100 free w/paddles @ 1:45

    5 x 50 breast w/dolphin kick
    descend 1-4, cruise 5

    5 x (3 x 25) + 25 EZ
    fast (underwater free recovery or windmill backstroke), EZ, hip shooter (didn't use legs and feet)

    50 EZ

    5 x 50 breast w/dolphin kick
    descend 1-4, cruise 5

    5 x 100 free w/paddles @ 1:45

    50 dolphin dive

    Total: 2600 meters

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

    Commentary:

    Not a terrible effort I guess, considering I couldn't do much with my foot still swollen and throbbing.

    I briefly compared my tapers from NE Champs and Atlanta. Not surprisingly, I was doing more yardage than I currently have been before my NE Champs taper last year. And I seemed to rest more for Atlanta, especially the last week. In fact, I seem to resting more and more before big meets. Longer tapers seem to work for me, even though they drive me crazy by the end. Still planning on easing off some the week of Thanksgiving (especially the legs) and then begin to taper in earnest on Dec. 1. Will probably do just a meet warm up from Dec. 6 on.
  6. Sarasota Y Sharks Masters 5:30 AM Workout -11/15/10

    by , November 12th, 2010 at 04:48 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    1 X 300 5:15
    3 X 100 1:50
    1 X 400 7:00
    4 X 100 1:45

    1 X 200 kick 5:00
    2 X 100 kick 2:30
    4 X 50 kick 1:15

    1 X 200 IM 4:00
    2 X 100 IM 2:00
    4 X 50 1 of each 1:15
    Two times through

    8 X 100 free 2:00
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  7. DOUBLE: FAST FRI Nov 12th 2010

    by , November 12th, 2010 at 04:12 PM (Ande's Swimming Blog)
    FAST FRI Nov 12th 2010

    meet in 8 days

    working on speed, strength, & racing with a touch of taper & a shave

    weighed 213


    Subscribe to Ande's Swimming Blog

    scy
    Tyler Coached
    UT Swim center, main pool
    north end short course set up with bulkhead & blocks
    Noon to 1:15 dove in 12:03ish
    trained with amy steve & ned
    beside larry, jon, & pat
    WORE FS PRO Jammer

    WARM UP

    assigned 500 easy
    did 200 easy

    Main Set

    5 x 100 on 2:00 85%
    dove
    held 56's & 7's

    50 fl fast
    off block easy speed
    25.5

    50 easy

    assigned 5 x 100 on 2:15 90%
    did: 5 x 50 fast easy speed
    from a dive
    held 24's

    50 bk fast
    stand up bk start
    25

    50 easy

    5 x 100 on 2:30 95%
    dove, easy speed,
    75 2 beat kick
    25 6 beat kick
    went 54 53 53 53 54

    50 easy

    50 fly FAST
    off blocks
    24.9

    100 easy


    2010 SCM Meets

    2010 Ron Johnson Invitational Arizona and Southwest Zone SCM Championship
    Sat 11/20/2010 & Sun 11/21/2010
    Tempe AZ
    Got Hotel, flight, & car rental
    found a killer hotwire.com deal
    3 star hotel, serves breakfast, 5 miles from pool for $43 a night!
    3 100 SCM Fly
    5 50 SCM Back
    9 400 SCM IM
    12 50 SCM Free
    17 100 SCM IM
    19 50 SCM Fly
    26 200 SCM IM


    Masters of South Central Regional SCM Championships
    Dec 4th & 5th
    San Antonio, TX
    Hosted by MOST
    NEED TO ENTER

    Updated November 12th, 2010 at 06:11 PM by ande

    Categories
    Swim Workouts
  8. It all evens out

    On Thursday I did lots of fly; today I did a megafree set. Here’s how they went:

    Thursday
    I swam at John Jay College with TNYA.

    500 scy warmup

    4 x (4 x 25 FL @ :40: 1st 25 = breathe to left; 2nd 25 = breathe to right; 3rd 25 = breathe every stroke; 4th 25 = breathe every other stroke) The breathing to the side on fly wasn’t as difficult as I remembered it being—I hadn’t tried that in a while. We doubled up lanes for this set, going down one and back another, so we wouldn’t have to circle-swim fly. That plus the generous interval made this set actually pleasant.]

    6 x 150 free pull, with various breathing patterns, @ 2:20

    8 x 100 no-free IM @ 1:50: On 1st 4, do 2 lengths of worst stroke; on 2nd 4, do 2 lengths of best stroke [Those were fly and back respectively for me. I swam this set pretty aggressively and held 1:20-1:25s.]

    10 x 100 @ 1:45: odds = kick w/fins, evens = swim w/fins [I was pooped after the previous set and just did about ¾ of this one.]

    200 warmdown

    Friday
    I swam at Riverbank with a couple of swim buddies, one of whom suggested the following workout from the swimming world magazine database. Here’s how it went:

    500 lcm warmup

    8 x 50 FR @ :50: desc. 1-4 and 5-8

    10 x 100 FR @ 1:40-1:30: first 8 are descend; last 2 are easy

    800 FR, negative split [I was lapped and just did a 700]

    6 x 100 FR @ 1:40, first 4 descend, last 2 easy

    400 FR, negative split

    At this point I could do no more freestyle, so I just swam easy and played for the last 30 minutes or so. I did get in some good BR drills and a bit of sprint BR work and some mid-pool BR turns. I thought I would feel exhausted after that long set—we took no breaks in between all that freestyle from the 50s to the 400—but I actually felt ok afterwards.

    I’m planning to go to the beach both days this weekend, not sure how much swimming I’ll get in, since the water temp is getting pretty cold. I’ll at least dip.
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  9. Nov 12

    by , November 12th, 2010 at 11:57 AM (Keepin Track 2010)
    600 WU (200 FR, 200 alt FR/BA, 200 mix kick & drills)

    4x50 FR work catch drills on 1'
    4x50 FR pull work finish drills on 1'

    200 kick alt FR/FL by 25 with flips

    100IM kick by 25's (on 10 sec rest) build each 25 with flips

    HQ (High Quality)
    4x75 on 2 minutes @ 85% hold fastest possible average (held :53)
    3x50 SPEC on 2' from dive start hold best poss average (36, 35, 37)
    3x50 FR on 2' from dive start hold best poss avg. (27, 26, 28)

    easy 100

    300IM Kick broken at the 50's with flips on 1'

    3x300IM
    #1 Pull, Kick, Swim by 25's
    #2 KSP by 25s
    #3 SPK by 25's

    WD
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  10. FAST FRI Nov 12th 2010

    by , November 12th, 2010 at 11:56 AM (Ande's Swimming Blog)
    FAST FRI Nov 12th 2010

    meet in 8 days

    working on speed, strength, & racing with a touch of taper & a shave

    weighed 215

    GOING TO DOUBLE TODAY


    Subscribe to Ande's Swimming Blog

    scy
    whitney Coached
    UT Swim center, main pool & diving well
    north end short course set up with bulkhead & blocks
    5:15 - 6:30 dove in 5:20ish
    trained with mike & todd
    beside doug chris max & tyler
    WORE FS PRO Jammer

    Started in main pool

    WARM UP

    assigned 500 easy
    did 200 easy

    Main Set

    5 x 100 on 2:00 85%
    from a push held 59's & 60's

    50 fl fast
    off block
    23.8

    50 easy

    5 x 100 on 2:15 90%
    from a push held 58's & 9's

    50 bk fast
    stand up bk start
    26 low

    50 easy

    MOVED TO DIVING WELL
    WARMER WATER

    assigned 5 x 100 on 2:30 95%
    did 5 x 50 on 2:30
    dive, easy speed, 2 beat kick

    50 SDK FAST
    off side in diving well
    25.5ish

    50 easy


    2010 SCM Meets

    2010 Ron Johnson Invitational Arizona and Southwest Zone SCM Championship
    Sat 11/20/2010 & Sun 11/21/2010
    Tempe AZ
    Got Hotel, flight, & car rental
    found a killer hotwire.com deal
    3 star hotel, serves breakfast, 5 miles from pool for $43 a night!
    3 100 SCM Fly
    5 50 SCM Back
    9 400 SCM IM
    12 50 SCM Free
    17 100 SCM IM
    19 50 SCM Fly
    26 200 SCM IM


    Masters of South Central Regional SCM Championships
    Dec 4th & 5th
    San Antonio, TX
    Hosted by MOST
    NEED TO ENTER

    Updated November 12th, 2010 at 04:16 PM by ande

    Categories
    Swim Workouts
  11. Back locked up again

    by , November 12th, 2010 at 09:08 AM (Mixing it up this year)
    Yesterday was a painful day as was this morning. I looked like a little old lady trying to climb the steps.

    4x400@:15R Free #1 swim, #2 pull, #3 kick, #4 pull
    5x200@4:00 Fly w/fins as 50rt arm/50lt arm/50 kick/50 sprint felt good!!
    400 Free EASY

    Total 3000 meters

    Now I am nice and somewhat loose
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  12. Sarasota Y Sharks Masters 5:30 AM Workout: 11/12/10

    by , November 11th, 2010 at 08:42 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Last day before the meet

    SCM
    WARM UP:
    3 X 250 4:40
    2 X 100 1:50
    4 X 50 1:00

    1 X 300
    Choice, fins optional.
    Broken :10 @ 150

    9 X 50 1:20
    #3-6-9: fast
    Others: perfect stroke

    6 X 25
    odd: build to race finish
    even: blocks-sprint 20

    1 X 50 easy
    1 X 50 blocks
    1 X 50 easy

    WARM DOWN: 4 X 50 easy 1:00

    1500 swimmers: 12 X 50 1:00
    odd: perfect stroke
    even: race pace
    Categories
    Swim Workouts
  13. Drylands + PRP, Thursday, Nov. 11

    by , November 11th, 2010 at 06:57 PM (The FAF AFAP Digest)
    Drylands:

    broomstick twists, 25
    long arm crunches, 25
    flutter kicks in streamline on back on bosu, 100
    kneeling ab crunches, 80 x 1 x 15, 90 x 1 x 15
    seated row, 100 x 1 x 10, 110 x 1 x 8
    bench press, 90 x 4 x 5, 100 x 1 x 5
    leg press, 370 x 2 x 10
    standing broad jumps, 10
    box jumps, 10
    reverse scoops, 25 x 2 x 15

    Got my drylands in before rushing off to PRP. (I've been rushing a lot this week.)


    PRP:

    This was my second PRP session on my right foot. http://www.treatingpain.com/diagnosi...ch-plasma.html. This procedure hurts so much more than my shoulder did. I felt like my foot was going to explode. Thank goodness the injections don't take very long. I'd rather swim a 200 fly than get jabbed in a ligament of the foot without anesthesia.

    I talked with the doctor about whether the prednisone I ended up taking for the bronchitis might have negated the first treatment. Given the timing (about 7 days after the treatment), I likely reduced the efficacy by 50% or so. Not worth it -- as it didn't help my bronchitis particularly.

    Next appt is after the NE/CZ Champs and then I'll see how it feels in mid January.

    I was considering doing an easy swim or yoga later, but my foot hurts too much and I'm limping around. Hoping to get in swim + some yoga (no balancing postures) tomorrow.

    I sent Mr. Fort and Lil Fort off to NC for the B2B triathlon. (I'm staying here to make sure our kitty is all right and watch the two teens.) There are quite a few relays entered, and it appears to be more competitive than Savageman. http://www.setupevents.com/files/FullTEAMLIST.pdf. Some very fast runners; it's harder to get any info on the swimmers and bikers.


    Article on Fast Twitch:

    Here's an article Quick posted on my blog yesterday that is worth reading if you want to improve/recruit fast twitch muscle fiber:

    http://www.pponline.co.uk/encyc/fast...h-muscles.html

    The comment on "complex training" in the list was quite interesting. I think I do this, but may need to be more mindful about sequencing my weight + plyo exercises. I also need to perform more eccentric exercises (put the "strength in the length"). A couple examples of eccentric exercises are the altitude drop/depth jump from a box (which I do occasionally), walking down steps, pilates reformer exercises, second part of a biceps or hamstring curl and the lowering of a weight. I believe Jazz does these when he does "negatives" -- slow return of the weight back to its starting position.

    This excerpt was also interesting:

    "Few of us are inherently destined for any particular type of activity, and how we develop will depend mostly on two factors:

    The way our sporting experiences are shaped at a relatively early age;
    How we train our muscle fibres throughout our sporting careers."

    All I did as a age grouper was mega yardage ... (though I also recall hard kick sets). I didn't really concentrate on any fast twitch/speed work until I'd been a masters swimmer for a couple years.

    Updated November 11th, 2010 at 08:08 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  14. Thursday, 11/11/10

    by , November 11th, 2010 at 05:55 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Just 2 more days to the first of 2 meets I'll be doing this month. I'm feeling pretty good, strong and rested so I have high hopes. This weekend I'll swim in the USMS Northwest Zone meet in Salt Lake City, Utah. Then next week I go to Boise Idaho and swim in a USAS meet.

    Warm - up
    300 back and free
    200 kick as 25 moderate/25 strong
    4 x 50/50 pace, (did 2 free, 2 back)
    2 x 25 off blocks with ez 25 after each
    (did 1 back, 1 free)
    200 easy free

    Main Set
    8 x 25 Kick/45 Strong
    (flutter on back, was going 20-23 on these)

    12 x 25/40
    1) 1st 12 1/2 fast
    2) 2nd 12 1/2 fast
    3) 25 easy
    4) 25 fast
    (Round 1 fly, fast one 15±
    Round 2 back, fast one 16±
    Round 3 free, fast one 14±)

    Cool down
    500 back and free

    Total: 2000 yards
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  15. Thu Nov 11th 2010

    by , November 11th, 2010 at 12:32 PM (Ande's Swimming Blog)
    Thu Nov 11th 2010

    meet in 9 days

    working on speed, strength, & racing with a touch of taper & a shave

    weighed 212


    Subscribe to Ande's Swimming Blog

    scy
    whitney Coached
    UT Swim center, main pool & diving well
    7:30 - 9:00
    trained with mike beside max tyler, todd, & chris
    WORE yingfa Jammer

    WARM UP
    400 fr finger tip drag
    300 fr
    200 k went 2:23
    100 IM

    Main Set

    assigned 4 x ??? on 2:30
    did: 4 x (2 x 50)

    200 easy

    assigned 4 x ??? on 2:10
    did 3 x (2 x 50)
    150 IM easy speed

    200 easy

    assigned 4 x ??? on 1:50
    did 4 x (2 x 50)

    200 easy

    assigned 4 x ??? on 1:30
    did 4 x 50 IM order easy speed

    10 easy

    2010 SCM Meets

    2010 Ron Johnson Invitational Arizona and Southwest Zone SCM Championship
    Sat 11/20/2010 & Sun 11/21/2010
    Tempe AZ
    Got Hotel, flight, & car rental
    found a killer hotwire.com deal
    3 star hotel, serves breakfast, 5 miles from pool for $43 a night!
    3 100 SCM Fly
    5 50 SCM Back
    9 400 SCM IM
    12 50 SCM Free
    17 100 SCM IM
    19 50 SCM Fly
    26 200 SCM IM


    Masters of South Central Regional SCM Championships
    Dec 4th & 5th
    San Antonio, TX
    Hosted by MOST
    NEED TO ENTER
    Categories
    Swim Workouts
  16. Tuesday, Nov. 10

    by , November 10th, 2010 at 10:54 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Transition:

    2 x (5 x 25) shooters
    back, belly, left side, right side, twirling

    8 x 25
    odds = build
    evens = EZ

    50 EZ

    Main Set:

    4 x 75 backstroke kick @ 1:30 @ 80%
    100 EZ
    2 x 75 fly w/fins @ 2:00 @ 100 pace, went 43s
    100 EZ
    1 x 75 overkick fast free, broken at 25s w/10 seconds rest
    125 EZ
    2 x 75 fly w/fins @ 2:00 @ 100 pace, went low 43s
    100 EZ
    4 x 75 aerobic back kick w/fins @ 1:00
    (too tired to go fast)

    Tried to focus on strong SDKs. In fly, unlike back, I've been wiggling a bit from the waist up in the streamline and lifting my head. Need to keep it tight and narrow. Much zippier that way.

    100 EZ

    Total: 2750

    Again, had to zip in and out to go to ART.


    ART, 30 minutes:

    Got a shoulder/hip/hammies tune up. Had my usual interesting convo with my chiro. He has post doctural training in functional medicine and nutrition. He was surprised by the sub-clinical nature of the vitamin deficiencies and DHEA deficiency. He (only somewhat jokingly) said I had the DHEA (http://www.mayoclinic.com/health/dhea/NS_patient-dhea) & RBC Magnesium levels of a dead person or someone with a serious illness.

    He also opined that perhaps I was not as consciously self selecting the sprint events as I thought. He thought it was possible that I simply don't have the vitamin or glycogen stores to train for endurance or compete in real endurance events whereas those problems don't manifest as much in sprint training/events. Food for thought. I have had difficulty lately even contemplating, much less doing, any short rest sets. Even sprinting a 100 seems daunting. So I'm looking forward to some serious performance enhancing as I get these vitamin and hormone levels back to normal!

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

    Commentary:

    Meant to go to the gym with Mini tonight. But I had to drop her off and take our kitty to the vet. She was spayed 2 weeks ago and decided to start picking at her stitches. Antibiotics and the cone of shame for her.

    Will hit the gym tomorrow before going to PRP.

    Updated November 11th, 2010 at 12:10 AM by The Fortress

    Categories
    Swim Workouts , ART
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  17. Wednesday, 11/10/10

    by , November 10th, 2010 at 05:39 PM (A comfort swimmer's guide to easy swimming)
    SCY,Solo

    Warm - up
    300 swim back and free
    200 kick as 25 moderate/25 fast
    3 x 50 free/50 pace (went 35-36)
    3 x 50 back/1:00 pace (went 40-41)
    3 x [25 off blocks w/ez 25 free]
    (did 1 ea. fly-back-free)
    200 easy free

    Main Set
    6 x 75/1:45 desc 3 to moderately strong
    25 fr - 25 NO fr - 25 fr
    (1-3 fly for no free, 1:02-:57-:54
    4-6 back for no free, 1:03-58-56)

    12 x 25 desc 4 to fast
    4/40, 4/35, 4/30
    (did odds fast off blocks, evens moderate from a push)
    (1st round fly, 2nd back, 3 free)

    Cool down
    600 easy free

    Total: 2500 yards
    Categories
    Uncategorized
  18. Sarasota Y Sharks Masters 5:30 AM Workout -11/11/10

    by , November 10th, 2010 at 04:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Two days until the meet. We will be swimming SCM Thursday and Friday.

    SCM
    WARM UP:
    2 X 250 4:40
    4 X 100 1:50
    4 X 50 descending 1:00

    1 X 400
    Broken :10 @ 250
    Choice, fins optional

    6 X 50 kick 1:20

    4 X 75 1:30
    Choice
    50 perfect stroke/25 fast

    4 X {dive-turn-finish}

    Option:
    Sprint/middle distance:
    10 X 50 1:20
    odd: perfect stroke
    even: descend 2-4-6-8-10 to race pace

    1500 swimmers:
    14 x 50 1:00
    odd: perfect stroke
    even: race pace

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  19. Wed Nov 10th 2010

    by , November 10th, 2010 at 01:31 PM (Ande's Swimming Blog)
    Wed Nov 10th 2010

    meet in 10 days

    working on speed, strength, & racing with a touch of taper & a shave
    not doing so good with weight loss


    Subscribe to Ande's Swimming Blog

    scy
    whitney Coached
    UT Swim center, main pool
    7:30 - 9:00
    trained with mike beside max tyler, todd, & chris
    WORE yingfa Jammer

    WARM UP
    200 fr
    150 br
    100 bk
    050 fl

    25 fl fast on 1:00
    50 br fast on 2:00
    75 bk fast on 3:00
    100 fr fast

    assigned 1000
    did 10 x 50

    25 fl fast on 1:00
    skipped 50
    skipped 75
    100 bk fast went 55

    assigned 1000
    swam 100 easy

    200 IM broken 10 sec at each 50
    25 29 36 26

    100 easy


    2010 SCM Meets

    2010 Ron Johnson Invitational Arizona and Southwest Zone SCM Championship
    Sat 11/20/2010 & Sun 11/21/2010
    Tempe AZ
    Got Hotel, flight, & car rental
    found a killer hotwire.com deal
    3 star hotel, serves breakfast, 5 miles from pool for $43 a night!
    3 100 SCM Fly
    5 50 SCM Back
    9 400 SCM IM
    12 50 SCM Free
    17 100 SCM IM
    19 50 SCM Fly
    26 200 SCM IM


    Masters of South Central Regional SCM Championships
    Dec 4th & 5th
    San Antonio, TX
    Hosted by MOST
    NEED TO ENTER
    Categories
    Swim Workouts
  20. 11/10/10

    by , November 10th, 2010 at 11:14 AM (The Labours of SwimStud)
    I did this about 3 weeks ago. It's a great workout. I used

    Warm Up

    300 Swim

    Set 1
    200 Pull 3:15
    150 Kick 3:30 no fins
    100 Swim Build

    Set 2

    6 x 75 FAST 1:15
    1 x 50 EZ 1:10
    4 x 75 FASTER 1:10
    1 x 50 EZ 1:10
    2 x 75 VERY FAST 1:05
    1 x 50 EZ 1:10
    4 x 75 AS BEFORE 1:10
    1 x 50 EZ 1:10
    6 x 75 AS BEFORE 1:15


    Set 3 (3x through)
    2 x 100 Pull 1:35
    2 x 50 Kick 1:00 fins
    2 x 25 :30 Alternate EZ and Hard (kept fins on)

    Cool Down
    350 Fin kick Moderate
    200 Easy.
    Categories
    Uncategorized