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  1. Dec. 11, 2010 11:30am at the YMCA

    by , December 11th, 2010 at 06:03 PM (Fast Food Makes for Fast Swimming!)
    Here is my workout courtesy of Tjrpatt. I only did the first half of his practice since I normally only swim about 2500-3000 a morning. But I am still wiped out and my muscles want to kill me.

    Warmup
    300 Free
    200 Kick w/ board

    Main
    3 x 100 IM @ 1:25
    3 x 50 Fly @ :45 (I took minute rest after this)
    3 x 200 IM @ 2:50 (I held 2:30s/2:32s)
    3 x 50 Back @ :45 (again a minute rest)
    2 x 300 IM @ 4:20 (I had 4:01/3:57)
    3 x 50 Breast @ 50
    3 x 100 Rev IM @ 1:30 (these we just fun and relaxed)
    3 x 50 Free @ :45 (same here, relaxed)

    6 x 100 Free Pull @ 1:30 (I went 1:11, 1:08, 1:07, 1:05, 1:05, 1:04)

    100 EZ Kick cool down
    -------------
    3600 Yards
    This is the most I've done for a while. Time to rest till Monday.

    This workout was pretty good for doing it solo. Most of my practices I swim solo, but I am usually swimming with my Masters team "solo" in the outside lane. Swimming at the YMCA here in East Wenatchee isn't my first choice, but its the only thing available to me on a Saturday.
    The disadvantages are the warm water - usually about 86 degrees , and the "non-swimmers" that want to get in the lane with me right in the middle of a good set.
    For example: today there were 4 lanes available for laps, 2 for water exercise class. 1 lap lane had 2 people in it and the other 3 lanes one person each. I was one of those 1 person lanes. Between intervals someone asked if they could split with me, and I said sure so I wouldn't be rude. They apparently didn't notice that I was doing IM sets at a pretty quick pace. Errrrrrrgghhh. I just tried to make lots of waves.
    About 10 minutes later one of the other lanes opened up, so I moved over to complete my workout solo again. Not more than 10 minutes later the exact same thing happened, but this time the new swimmer was a newbie to the lap swimming world.
    I just finished up keeping one eye on the other person in case they tried crossing the center line as we passed by.

    Updated December 11th, 2010 at 06:22 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  2. Saturday at the Y

    by , December 11th, 2010 at 04:11 PM (Mixing it up this year)
    The new guard told me the water was cold today. It was about 82 and I said that is fine I am used to much colder and actually prefer 78-80.

    Today was breaststroke day with the kids but as for me I prefered fly. This is what I did before they arrived.

    1000 Free as 200 swim/pull/swim/kick/swim
    8x25@:45 Fly w/fins & paddles
    500 Free kick w/fins every 3rd 25 fast
    300 Breast kick
    500 Free easy

    Total 2500 yards

    Updated December 12th, 2010 at 09:38 AM by Donna

    Categories
    Uncategorized
  3. More goggle testing

    This morning I swam up at Riverbank with a swim buddy. Here’s what I did:

    900 lcm warmup (400 S, 200 K, 200 P, 100 Rev. IM drill)

    4 x 100 FR desc. @ 1:45 [1:35, 1:30, 1:25, 1:25]

    500 (450 FR fast + 50 BK moderate)

    3x thru
    300 FR @ 4:40/4:35/4:35
    200 IM @ 3:35
    100 K @ 2:15
    :10-:30 rest between rounds

    4 x 100 IM @ 1:45

    500 pull + play + warmdown

    Today’s workout felt good and pleasant the whole way through. Plus we tried a new set, which I think will get added to the Riverbank repertoire. Exciting!

    This morning I also debuted a new suit. I chose a red one with a sparkly design for the Christmas season:




    I’ve also gone a little nuts over goggles lately. This morning I tested several pair:



    From top: ClubSwim S2, Finis Lightning, View Visio, Kiefer Mach 5

    The Clubswim pair were decent, and they’re really cheap and come in lots of fun colors. The metalized version, which I tried the other day, were not too dark. I could feel the gaskets a bit more than I liked at the inside corners of my eyes. I don’t think these would be super comfortable for longer swims, but they’ll probably be fine for hour-long workouts. I’ll keep these in my bag as a spare.

    The Finis Lightning goggles puzzled me. I first tried them on Thursday and loved loved loved them. I couldn’t even feel them when they were on, and they worked great. The only issue then was that they were a little dark for the dungeony pool I was swimming in. This morning during warmup, however, I couldn’t get these to stop leaking. I put them aside until warmdown, when I tried them once more. They again worked perfectly and felt great. These are probably worth experimenting with more—if I can figure out what makes them leak sometimes and seal well others, I’ll have a winner.

    The View Visio goggles also worked well for me. The gaskets weren’t quite as soft as the Finis goggles, but I really liked the clarity of the lenses, and there were no leaks.

    The Kiefer Mach 5’s were too uncomfortable at the inner corners of my eyes. That was too bad, because I really liked the peripheral vision in these.

    I also looked at goggles on swimoutlet this week. Who knew that Blue Seventy made a $100 pair of goggles?! They tout the lightness and strength of the goggle’s carbon frame. I’ve never found weight an issue with goggles, and wasn’t tempted by these.

    I did order this pair, though, which has rhinestones on the sides!




    I’m hoping they are actually decent goggles and I can wear them at workout. I'll report back.
    Categories
    Uncategorized
  4. Double FAST Friday Dec 10th 2010

    by , December 10th, 2010 at 06:27 PM (Ande's Swimming Blog)
    Double FAST Friday Dec 10th 2010


    Subscribe to Ande's Swimming Blog

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


    scy
    tyler Coached
    UT Swim Center,
    main pool blocks
    noon - 1:15 dove in on time
    trained with doug & jon
    beside larry, jim, mike, & james,
    WORE yingfa jammer

    WARM UP
    did easy 50's for 15 minutes


    Main SET:

    8 x 100 on 3:00
    fast best ave
    held 54's & 5's one 56 & went 51 on #8
    dove

    assigned 8 min set
    did: swam easy

    8 x 50 fr fast best ave on 2:00
    held 25's
    dove
    did #8 in heats, SDKed went 24

    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
    not real thrilled with Sunday's order of events
    Categories
    Swim Workouts
  5. Friday, 12/10/10

    by , December 10th, 2010 at 06:02 PM (A comfort swimmer's guide to easy swimming)
    Short run on the treadmill at the gym today.

    Walked 2 minutes to warm up
    ran 3 x 1 mile with 1 min walk after each
    Walked 5 minutes to cool down

    The chlorine in the hotel pool really affected my sinus. I was plugged up and and had sniffles all day yesterday and through most of the night. Today its all cleared up. I guess I'll just need to stay away from that place and stay in shape by running.
    Categories
    Uncategorized
  6. Friday, Dec.10

    by , December 10th, 2010 at 02:28 PM (The FAF AFAP Digest)
    Didn't have time to get to the pool. Spent 30 minutes stretching in front of a soap opera. Hadn't seen one of those since law school.

    Actually remembered to shave my legs today. That will no doubt make me .001 faster in the 50 fly.

    My legs are still tired, so I'm vaguely worried that I didn't rest them enough. Other than that, and a few bumps and bruises, I'm ready to go!

    Leaving shortly for Boston. Also remembered to put my skins compression tights on for the flight -- never done that before. It couldn't be colder in Boston than it is here ...

    Final psych sheet by age groups:

    http://www.greatbaymasters.org/10PsychByGroup.pdf

    Updated December 10th, 2010 at 02:56 PM by The Fortress

    Categories
    Yoga
  7. Friday 12/10/2010 5:00am

    by , December 10th, 2010 at 11:56 AM (Fast Food Makes for Fast Swimming!)
    It was another one of those mornings. I think I spent more time standing on the pool deck thinking about diving in rather than actually swimming this morning. I didn't really feel like swimming much today. My muscles were fairly wiped out between my swimming and my at home dryland work. Pushups with my kids on my back are fun!
    I looked up at the clock after my warmup and it was 5:35 already!

    Warmup
    15 minutes standing at edge of pool thinking about how cold it might be
    25 fly from a dive
    400 Reverse IM Kick with a board
    300 Reverse IM Drill
    200 SDK w/ fins
    100 Fly

    Main set (not really a main set but it needs a name)
    500 Free pull
    3 x 100 Free nice and relaxed

    4 x 50 various fly drills with the group
    ---------------
    2000 yards of blah...

    I should be ready to rock and roll again on Monday. Later
  8. FAST Friday Dec 10th 2010

    by , December 10th, 2010 at 11:33 AM (Ande's Swimming Blog)
    FAST Friday Dec 10th 2010

    might double today

    Got a little Swim 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 which was quite warm
    6:30 - 8:00 dove in 6:31ish
    trained with Mike, kevin, & brandon
    beside Todd, chris, & Marcio
    WORE yingfa jammer

    WARM UP
    did easy 50's for 15 minutes


    Main SET:

    10 x 100 on 3:00
    fast best ave
    held 56's & 7's, one 59 & went 53 on #10
    dove

    assigned 15 min set
    did: not much, hung out and talked

    10 x 50 fr fast best ave on 2:00
    held 26 & 7's
    dove
    did #10 in heats, SDKed went 25 or 6

    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
  9. LCM, LCM, Fly, Fly, Fly :)

    by , December 10th, 2010 at 09:32 AM (Mixing it up this year)
    YEAH!!!! LCM.....FLY!!!!

    Enough said I went alittle crazy.

    10x100@1:50 Free
    500 Free kick w/fins every 3rd 25 fast
    500 Fly w/fins went 8:36 at a nice relaxed pace
    200 Free kick w/fins easy
    3x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 kick on back/50 sprint
    200 Free easy

    Total 3000 meters
    Categories
    Uncategorized
  10. 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!
    Categories
    Uncategorized
  11. 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
  12. 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
  13. 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
  14. 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
    Categories
    Swim Workouts
  15. 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
  16. 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
  17. 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
    Categories
    Uncategorized
  18. 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
    Categories
    Uncategorized
  19. 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
    Categories
    Uncategorized
  20. 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