View RSS Feed

All Blog Entries

  1. Good day Back in the water

    by , October 2nd, 2010 at 05:48 PM (Adventures in Swimming)
    Friday felt GREAT.
    I let the medicine i'm on wear off and didn't
    take any in the morning.

    Coached the Sharks.

    I was a bundle of energy waiting to explode.

    I haven't felt like this in a while.

    Warm up
    300 S, 200 K, 200 Pull

    SWIM 6 X 25 FREE
    Use an interval that will give you no more than 10 sec. rest
    -Establish and maintain a low stroke count

    SWIM 3 X 50 FREE
    Maintain the best pace you can at the stroke count you set on the 25's
    - Short rest interval of 10 sec.

    SWIM 6 X 25 FREE - Maintain same stroke as above
    - Same interval

    SWIM 2 X 75 FREE - Same pace and stroke count as 3 x 50

    SWIM 6 X 25 FREE - Same as above

    SWIM 1 X 150 FREE- Same stroke count and pace as 2 x 75
    100 EZ

    PULL 4 X 150 @ MODERATE INTERVAL, DESCEND 1-4

    SWIM 1 X 100 @ VERY FAST INTERVAL
    2 X 75 @ SAME INTERVAL
    3 X 50 @ SAME INTERVAL, DESCEND 1-3

    200-300 Warm down

    I got to swim this right after I coached.
    I took the day off.

    I wish I could do that more often.
    Categories
    Uncategorized
  2. Saturday, 10/2/10

    by , October 2nd, 2010 at 04:26 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up, may use any equipment
    4 x 250/10sr as:
    50 swim - 50 kick - 50 scull - 50 drill - 50 swim
    (did #1 free-no equip, #2 back-no equip, #3 fly with fins, #4 free with snorkel)

    Warm up II
    3 x 100/1:45 Build
    (did free-1:120± for all)
    3 x 50/55 ds
    (did back, 44-42-40)

    Main Set
    Repeat 3 Times:
    3 x 150/2:30 build
    3 x 50/1:00 ds to fast
    (Round 1 & 3 free,
    150's were 2:00-2:01-2:00; 203-2:05-2:05
    50's were 37-35-33; 40-37-35
    Round 2 back,
    150's were 2:20-2:22-2:18
    50's were 45-43-40)

    Swim with Fins
    6 x 100/1:40 smooth
    (1-3 back-1:30±, 4-6 free-1:20±)

    Warm down
    150 easy free & back

    Total: 4000 yards
    Categories
    Uncategorized
  3. Saturday with the girls is getting bigger

    by , October 2nd, 2010 at 04:24 PM (Mixing it up this year)
    I just hurt too much today to do anything tough so I just cooled it today.

    5x200@3:30 Free
    500 Free kick w/fins every 3rd lap fast
    5x100@2:00 Fly w/fins as 25 rt arm/25 lt arm/25 kick/25 swim
    500 Free Broken (this is where the girls joined me)
    stroke drills with the girls I ened up under the water looking at strokes and commenting.

    total 2500 yards
    Categories
    Uncategorized
  4. Friday, 10/1/10

    by , October 2nd, 2010 at 02:14 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    200 swim
    3 x 100/2:00 as 25 swim - 25 kick - 25 drill - 25 build
    8 x 25/30 strong alt. back and free by 25's

    Kick with Fins
    1 x 500 75 smooth - 25 Fast
    (did 200 on side with snorkel, 200 on back, 100 dolphin w/board)

    Stroke set
    10 x 25/30 25 back strong - 25 easy choice of stroke, no free
    (did odds on 30, times were 18-19; evens on 40, did breast and fly)

    Swim Set
    3 x 150/20sr 50 swim - 50 drill - 50 swim
    (did back on these)
    3 x 100/20sr free smooth - work on dps, rotation at hips, and turns
    (did free, @1:19-20)
    4 x 50/20sr choice ds - stay focused on dps
    (did back @ 40-41)


    Warm down
    100 easy

    Total: 2500 yards
    Categories
    Uncategorized
  5. 10/2 USAS Meet - 100 free

    by , October 2nd, 2010 at 01:23 PM (Random Nonsense)
    Oak Point Swim Center only has one set of blocks, which means there are at least 8 lanes for warmup/cool down. Knowing this from last year, I skipped warm up and showed up 15 minutes after the meet started, waited another 15 minutes before getting in to warm up, warmed up, then had another 15 minutes before my heat, swam, cooled down, got my splits and left. It was pretty near ideal for a one event swim.

    Warm up
    - 200 free
    - 200 back
    - 200 kick on back no fins
    - 2x50 moderate focusing on good walls
    - 2x50 ez

    Warm down
    - 500 ez done as
    -- 250 ez back with open turns
    -- 150 ez free with open turns
    -- 100 ez back

    Today 100 free: 53.06
    - splits(?): 25.73, 27.33
    - diff: 1.60

    Nationals 100 free shaved with legskins: 53.30 (missed a turn so bad had to scull back)

    First USAS meet last year: 54.04

    Last USAS meet last year (unshaved): 53.43

    That is a pretty good time for me and I am happy with the swim.

    Race Analysis: The race felt rough overall, not as in difficult but rusty, not smooth. In-season races are probably supposed to be like this. Other than not being smooth, there were no obvious flaws. The starter held us a long time on the start, probably twice as long as what is normal at a local USAS meet. The flip turns were all decent, I was never short of breath and never felt the need to breath off the walls. The end of the race pain didn't hit until I was inside the flags on the finish which has to be pretty close to ideal.

    I will pay more attention to the starter tomorrow and try to figure out if it was just my heat, or that is her normal timing. I think it was just my heat.

    Do I need a race breathing plan for the 100? Currently I am taking my first breath around the 15yd mark off the start and the 3 stroke off of each turn. After that first breath, I breath every other. The next step would either to breath every 4th or make the first breath the 5th stroke off the walls.

    Funny: As I was walking from the blocks to the cool down lanes after my race, a kid stopped me and shook my hand "Good race". He wasn't even 5ft tall, so I really hope he wasn't in my heat and beat me

    (?) I could swear my split line said 27.33 53.06 on the results, which makes no sense but of course when I wrote it down I wasn't trying to do math. I looked at how they displayed the splits last year and they were true splits, not running total. Tomorrow I will pay more attention.

    50 and 200 free tomorrow.
    Categories
    Uncategorized
  6. Fallow fall

    This season I’ve been less excited about my pool swimming than usual. I had hoped that some late-appearing meets on the calendar would spark some excitement, but that hasn’t happened. So after some reflection this week I’ve decided to just focus on my open-water swimming this fall, and put my pool swimming on a back burner for a while. I’ll still go to workouts 3 or 4 times a week, but I don’t have any big focus meets that I’m shaping my practices towards prepping towards. I’m hoping that this maintenance mode will keep me in decent shape, and let me pick up my pool-focused habits again during December.

    Until then, I won’t be posting my daily workouts. I’m planning to blog periodically, when I have some actual news or opinions, or interesting OW critter sightings, to report. Or small craft advisories, which is what today’s blog is about

    This week’s hard-won wisdom: Fringe and zippers do not mix.

    A bit of history: A few years ago, I won a Speedo swim backpack for being one of the top fundraisers for Team New York Aquatic’s One-Hour Swim, which is run in conjunction with the USMS postal swim. I was very happy with my new backpack—it was spacious and had lots of pockets, and it was free. The only drawback was that half a dozen other teammates had won identical black backpacks. In order to avoid confusing them at practices and meets, I decided that I would personalize mine with pink and orange tassels and a blingy monogram. Here’s how it turned out:



    It definitely stood among all the black swim backpacks out there. But there was one little problem. The tassels kept catching in the zipper, creating a Hansel-and-Gretel trail of pink threads that followed me wherever I went. This allowed relay mates to find me easily at meets, but that was the only upside. Otherwise, it was pretty annoying.

    Recently I dug out this bag (I use a smaller one as my regular practice backpack) to have as a dedicated open-water swimming bag. It’s big enough to store all my warm après-swim clothes, and distinctive enough that no one will be tempted to take it from the beach while I’m in the water. But the tassels are driving me nuts. I’ve gotten out my seam ripper and plan to remove them tonight. (Seam rippers are probably my favorite sewing-kit tool, probably because they’re they only one I feel competent using).

    But what should I replace them with? I’m keeping the crystal monogram, but that still leaves a lot of bag to decorate. Any ideas? I’m definitely open to suggestions.
    Categories
    Uncategorized
  7. Friday, Oct. 1

    by , October 1st, 2010 at 06:19 PM (The FAF AFAP Digest)
    Drylands:

    broomstick twists, 25
    windshield wipers, 25
    flutter kicks on back on bosu, 50
    streamline hold on back on bosu, 1:00
    one footed push ups on bar, 25
    ab crunches w/25 lb plate held overhead, 25
    (pop shoulders off ground on these)
    power wheel roll outs, 25

    Hammer Strength Iso lateral Hi Row, 140 x 1 x 8, 150 x 1 x 8, 160 x 1 x 8, 170 x 1 x 8, 180 x 1 x 8, 190 x 1 x 6, 200 x 1 x 3*

    *My recollection is that this is a PR for me. I haven't used this machine in ages, but I used it frequently when I began my real strength training phase in 2008. I like it, so I plan to do it more frequently. Not really sure how I pulled that much weight as I started the day still gassed from the LT set and events of the night.

    reverse scoop, 30 x 2 x 10
    cable twist w/yoga ball, 50 x 1 x 15, each side, 60 x 1 x 15, each side
    lunges w/25 lb DBs, 2 x 15
    standing broad jump, 10
    twisting med ball slams, 15
    extreme angle isometric squat hold, 5:00
    (Finally got to 5 minutes, now I am supposed to add weight.)
    extreme angle isometric push up hold, 1:45

    RC Work


    Yoga:

    30 minutes of yoga and stretching

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

    Commentary:

    I originally planned to do a slow swim today after the yoga. But I didn't feel like getting in a pool and took my time doing the drylands instead. So that's on the schedule for tomorrow.

    October may be somewhat trying as Mr. Fort is going to be AWOL on a trial almost the whole time. And last night, after getting home from Mini's volleyball game, I got a call as I was putting Lil Fort to bed that Mini's coach was taking her to the ER for a possible neck injury. Apparently, in school sports, this is now SOP whenever there's an injury to the head or neck. I saw her diving for the ball during the game, but didn't realize that she was hurt. And she didn't tell her coach she was; her coach calls her his "most intense competitor." Thankfully, the scans were negative. After getting her home and getting her drugs, I didn't get to bed until quite late. Jimslie would be just appalled at what extensive users of the health care system we are these days.

    Soccer, a cross country invitational and Homecoming are tomorrow. And my house is the base for Homecoming pictures. Never a dull moment.

    Updated October 1st, 2010 at 11:11 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Yoga
  8. DOUBLE Fri Oct 1st, 2010

    by , October 1st, 2010 at 03:27 PM (Ande's Swimming Blog)
    DOUBLE Fri Oct 1st, 2010

    WEIGHED 205 after practice

    I'm going to boston tomorrow & won't train till Wed 10/06

    Subscribe to Ande's Swimming Blog

    First day back in the swim center!

    SCY
    Tyler Coached
    noon to 1:15
    UT Swim Center
    swam with Jim
    beside james fike &
    dove in around 12:10
    brief

    WARM UP
    100 easy

    MAIN SET

    assigned 6 x 500 on 10:00 fast best ave
    did 4 x 500 on 10 skip #5, 500 fast on #6
    went
    5:44
    5:29
    5:29
    5:44

    skipped #5
    changed into a Yingfa Jammer & wore a cap for #6

    5:20
    splits
    59.5
    2:05
    3:11
    4:17
    5:20 6 beat kick on last 50
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout -10/04/10

    by , October 1st, 2010 at 03:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 250 4:00
    5 X 100 1:30
    10 X 50 :45

    1 X 200 kick 4:15
    8 X 50 kick 1:00
    1 X 100 easy swim

    1 X 125 stroke 2:15
    1 X 75 stroke 1:30
    2 X 50 stroke 1:00
    Three times through.
    IM'ers: Round 1 fly, 2 back, 3 breast

    1 X 200 3:00
    5 X 50
    Four times through.
    50's: 1-4 are fast #5 is easy.
    50 intervals: Round 1 :45 round 2 :50 round 3 :55 round 4 1:00

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  10. Recovery Friday 10/1/10

    by , October 1st, 2010 at 01:25 PM (The Labours of SwimStud)
    Did a solid workout toady. I was feeling crappy yesterday and I forced myself to get up and try. I am glad I did because I am better and I guessI just felt a bit more tired than normal.

    Warm Up
    600 FR
    10 x 50 K 1:30
    1 x 100 EZ
    4 x 50 FL 1:30
    1 x 100 EZ

    IM Set
    4 times through
    1 x 125 IM extra 25 of each stroke in IMO 2:00
    1 x 100 FR 2:30
    100 EZ

    Free Set
    4 times through on 2:30
    1 x 100 Pull with fins and paddles
    1 x 50 FR fast with fins
    Held 2:00-2:10 on these
    100 EZ

    Kick Set
    500 Kick with fins FR, BK, FR, FL, FR

    Cool
    3 x 100 Swim

    Went into the gym to lift after and had a good workout. I though I saw a girl doing wall sits and then extending one leg out in front. I was impressed and asked her if I saw what I thought I did. She said “Yes.” and I told her “That’s brutal!” and she laughed and said “No it’s not…try it!” I declined to try it there but I tried it upstairs on the stretch mats without witnesses. It’s tricky but I got to a good 5 second count. I think this might be a good hip/core strengthener.
    Yes, she was cute.
    Categories
    Uncategorized
  11. Thursday, 9/30/10

    by , October 1st, 2010 at 11:50 AM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up
    300 swim -Snorkel - every 3rd 50 kick 25L/25R
    2 x 50 /1:00
    2 x 100/1:50
    2 x 150/ 2:45
    2 x 200 kick
    On the above did the 1st free, the 2nd (back)

    breast scull and drill
    2 x 50 scull - front/10sr, with breast pullouts
    2 x 50 free pull w/bouy, paddles/:55
    4 x 50 with fins: 2-breast pull w/flutter, 2 brst pull with dolphin
    4 x 50 drill - 2-2 kick/1 pull, 2-25 head up - 25 fast tempo breaststroke

    Back swim (400)
    4 x 100/2:00 ds

    Free Swims/Drill(500)
    6 x 50 odds - pace - dps; evens - easy w/dps

    Warm down
    50 swim easy fly 50 swim easy back
    100 easy free

    Total: 2700 meters

    Updated October 2nd, 2010 at 02:09 PM by poolraat

    Categories
    Uncategorized
  12. Fri Oct 1 2010

    by , October 1st, 2010 at 11:36 AM (Ande's Swimming Blog)
    Fri Oct 1st, 2010

    Did not swim thu Sep 30th

    Yesterday I deactivated my facebook page
    http://facebook.com/anderasmussen

    Subscribe to Ande's Swimming Blog

    First day back in the swim center

    LCM
    Whitney Coached
    6:30 TO 8:00 am
    UT Swim Center
    swam with tyler Mike brandon amy
    beside marcio tenielle larry max nate & andrew
    dove in around 6:30
    brief

    WARM UP
    20 min choice

    MAIN SET

    6 x 500 on 10:00 fast
    best ave
    5:39
    5:33
    5:35
    5:34
    5:37
    5:31
    Categories
    Swim Workouts
  13. 10/1 Practice - Not very Geeky

    by , October 1st, 2010 at 09:28 AM (Random Nonsense)
    Warm up
    - 200 free
    - 200 kick with fins*
    - 200 back
    Transition
    - 6x50 kick with fins (right side, left side, back)
    Main Set
    -- aerobic block
    - 8x100 free on 1:20
    - 4x100 free on 1:15
    - 2x100 free on 1:10

    - 4x150 back on 3:40
    Cool down
    - 100 ez

    * I don't usually do warm up kick with fins, but since there was 500 yards of kick today I used them. I finished the practice in about 45 minutes, and it wasn't until I wrote it that it was obvious my warm up kick is so slow it adds almost 5 minutes to my practice.

    No racing today. The girl next to me wanted to race, but she got out early. Damien and I decided to race at 10 till so not to interrupt the workout, but he had just finished the aerobic block and wasn't up to it. Two more guys said they would be up for racing next week. One, I think, would have raced today, the other did a HIM last weekend and refused to do anything too strenuous this week. I am thinking that next week a 2x50 relay would be a good race.

    I would have raced today, but since I have a meet this weekend, it was nice not too.

    Not only was the aerobic block too easy for MAC swimmers, I thought I had to work a little to hard on it.

    My diet has sucked for a while now, and I am starting to feel like the Pillsbury dough boy. Fading of the summer tan isn't helping me either.
    Categories
    Uncategorized
  14. Long Course Temptations

    by , October 1st, 2010 at 08:12 AM (Mixing it up this year)
    I was actually tempted to do breast again today but then I wised up. Did fly instead.

    1000 Free broken 1,2,3,4,1,2,3,1,2,1 laps@:10R
    500 Free kick w/fins every 3rd25 fast
    5x200@4:00 Fly w/fins as 25 rt arm/25lt arm/25 kick/25 FAST
    8x100@1:45 Free w/paddles & bouy
    200 Free easy

    Total 3500 meters
    Categories
    Uncategorized
  15. A Non-Dairy Diet

    So its 9/30/2010. To everyone else - just another day. To me - my last day for the next 2 months allowing dairy consumption.

    So to clarify - I have NOT gone off the proverbial deep end on this. I have researched this and am responding to a challenge from another [ame="http://forums.usms.org/member.php?u=17973"]U.S. Masters Swimming Discussion Forums[/ame]. This all started as an argument on this thread and I've decided I would use my own body as a testing grounds.

    So here are the bounds of this diet:
    • When I say "non-dairy" I specifically mean "non-lactose". My whey protein has milk products in it and is an essential part of my diet. It however does not contain lactose, the common element that most people are allergic to.
    • This will last exactly 2 months. That means I will miss all dairy contributions to my diet over Thanksgiving. I'm aware of that and am okay with it.
    • The only exception to this rule is when someone else feeds me. I will not ask people to make exceptions in their cooking as a means to serve my needs. That being said - if the food is served family style or buffet style, I will avoid the dairy products at the table.
    • Finally - I will post a daily status of how I feel and any relevant non-dairy things I find (such as food replacements) on this blog. I suggest you all read it and comment as I will need the encouragement to do the daily status updates.


    If you have thoughts comments or suggestions - please see my first posting here.
    Categories
    Uncategorized
  16. Sarasota Y Sharks Masters 5:30 AM Workout -10/01/10

    by , September 30th, 2010 at 05:26 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Day prior to the OW swim. We'll go pretty easy.

    SCY
    WARM UP:
    5 X 100 1:40 1:30
    4 X 150 2:30 2:15
    Twice through. Round 1 intervals left, 2 right.

    1 X 200 kick 4:10
    4 X 100 kick 2:10
    4 X 50 kick 1:00

    4 X 50 1:00
    1 X 100 easy 2:00
    Four times.
    50's: 1 of each stroke.

    WARM DOWN: 4 X 50 easy 1:00

    4100Y
    Categories
    Swim Workouts
  17. 16 Minutes of Pain, Thursday, Sept. 30

    by , September 30th, 2010 at 03:51 PM (The FAF AFAP Digest)
    SCY w/Speedo @ Oak Marr:

    Warm up:

    700 variety

    6 x 25 shooters w/fins

    Transition:

    10 x 50 @ 1:00
    odds = swim
    evens = kick w/speed bursts

    10 squat jumps off bottom of pool

    LT Death Set:

    8 x 100 @ 2:00, best average.

    Did backstroke kick w/fins
    (Shoulders sore from weights, so thought I'd kick. And I haven't done a super hard kick set in awhile.)

    Went: 58, 57, 57, 57, 58, 58, 59, 58

    These were rough and painful right from the get go. Being somewhat breathing impaired, I couldn't stay under as much as I wanted. So my SDK count per 25 was 10-12, 7, 6, 4-5. The last 25 sucked on each 100 and I kept expecting Pete to track me down like he often does. I suppose, though, that it's relatively harder to keep the SDK count high when you're doing the 100s @ 2:00. There was not a lot of chit chatting on the wall between 100s. Thankfully, we made up for that in the hot tub later.

    250 EZ or so

    Total: 2400

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

    Commentary:

    As Pete said, this set is dastardly. After 4, I was ready to get out. That's when it helps to have a training partner! I feel pretty blasted. I know I should do a yoga-stretch for 30 minutes. If I somehow manage to accomplish this feat -- for it seems like a feat at the moment -- I will update my blog.

    84 degree pool temps are way too hot for this set. It would be better tolerated at Mason, I think.

    Have an appt. to get my foot jabbed on Oct. 5. http://www.treatingpain.com/diagnosi...ch-plasma.html.

    Updated September 30th, 2010 at 06:14 PM by The Fortress

    Categories
    Swim Workouts , Test Sets
  18. Loving the weather!

    by , September 30th, 2010 at 02:50 PM (Elise's Fitness Fun)
    Yesterday, I could not resist taking a quick 5 mile spin on my bike at dusk. The weather is so beautiful right now, I can't resist getting outside. I would have done more, but I was sick on Tuesday with a fever of 100. Since I already did a swim at lunch, figured it best to go easy.

    Got out at lunch today and rode 10 miles. Kept it moderate, averaging about 17 mph. With my schedule and the good weather, I'm really hoping to get out on my bike in the early afternoon for the next two months. Temps should be nice into early December.
    Categories
    Uncategorized
  19. Thu Sep 30, 2010

    by , September 30th, 2010 at 10:53 AM (Ande's Swimming Blog)
    Thu Sep 30th, 2010

    Did not swim this morning
    decided to sleep in instead

    Tomorrow is UT Men's Orange & White Meet

    Yesterday Whitney sent out the

    UT masters Fall schedule:

    Friday, Oct 1st 6:30 - 8 am;
    12 - 1:15 pm

    Sat, Oct 2nd 7 - 8:30 am

    Sun, Oct 3rd 12-1:15 pm

    Starting Mon, Oct 4th

    Mon & Fri will be 5:15 - 6:25 am
    (6:30 when diving and the women aren't in the well)
    Diving is on the schedule for 6:25am

    Tue / Thu 6:30 - 8am

    Wed 7:30 - 9am

    Sun, Mon, Wed, Fri 12 -1:15 pm

    Tue / Thu 7:00-8:15 pm

    Sat 7:00 - 8:30 am
    ( if there is a UT football game or a swim meet at UT we will use Dick Nichols at this same time)

    Remember if you are not USMS registered
    I WILL NOT let you swim.
    Bills for the past 6 months or so should be coming out soon. I am not in charge of any of the financials for Longhorn Aquatics but I still would like to apologize for any inconvenience this large bill may have for you.

    Whitney

    RECAP

    M 5:15 - 6:25 am; 12 - 1:15 pm

    T 6:30 - 8 am; 7 - 8:15 pm

    W 7:30 - 9 am; 12 -1:15 pm

    Th 6:30 - 8 am; 7 - 8:15 pm

    F 5:15 - 6:25 am; 12 - 1:15 pm

    S 7 - 8:30 am

    S 12 - 1:15 pm
    Categories
    Uncategorized
  20. The Evil Stroke Again

    by , September 30th, 2010 at 07:21 AM (Mixing it up this year)
    I have decided I might be able to handle 1 day every 2 weeks to swim some breaststroke and hopefully that will help my IM's without causing the knee problems to show up again.

    5x200@3:30 Free
    500 Breast kick w/fins
    5x100@1:30 Free kick w/fins
    5x100@2:00 Breast w/paddles & fins
    5x100@1:45 Free w/bouy counting strokes and holding pace, stroke count was 17-18 and held 1:28's feeling long and loose.

    Total 3000 yards

    I have to figure out a way to improve my distance per stroke. Time to review the tapes on freestyle and slow down what I am doing to get more efficient.
    Categories
    Uncategorized