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  1. Return to the Pool, Thursday, Aug. 5

    by , August 5th, 2010 at 06:03 PM (The FAF AFAP Digest)
    I reluctantly dragged myself away from the beach today to venture to the Wilmington YMCA.

    Swim/Solo/SCY:

    Warm up:

    600 various

    Transition Sets:

    8 x (25 shooter + 25 front scull)

    8 x 50 breast drill (regular breast pull and alternating dolphin kick and breast kick) @ 1:05

    10 x 50 kick-swim w/fins @ :50
    odds = back kick
    evens = back swim

    My backstroke felt inexplicably great and very smooth. This seemed odd since I've done so little of it lately.

    50 EZ
    (1950)

    Speed Work:

    6 x through:

    1 x 25 easy speed fly
    1 x 25 EZ DAB
    1 x 25 AFAP free
    1 x 50 EZ

    5 x 50, done as 25 fast breast pull w/buoy + 25 EZ kick

    50 EZ

    3 x through:

    1 x 50 fast flutter kick w/board
    1 x 100 free w/paddles

    100 EZ

    Total: 3550

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

    Commentary:

    The Y was pretty crowded today, and I made the mistake of overlapping with the lunch Tri Group, so I had to share a lane the entire time. The Tri Group had some pretty decent swimmers. No desire to join in their workout though as the first set was 2 x 800.

    It felt fabulous to be in a pool swimming after 4 days of the ocean. I tried to work on my stroke technique after getting jostled around so much in the ocean. My legs, unfortunately, did have some lingering fatigue from 4 days of running (albeit very short distances). I probably need to knock off the running as Zones is only 2+ weeks away.

    I hadn't really given any thoughts to tapering. Right now I seem to have some raw speed and some endurance, but not much speed endurance. I guess I'll try to get in some speed work this weekend and next week and then just be lazy when I return from the beach. I've already dropped drylands obviously. I really have no idea what to expect at Zones. I don't feel like I can really compare my times to last year's Indy times b/c my training has been so different. Between that and the suit change, my times could be quite a bit slower. C'est la vie. It'll actually be nice to have a low pressure meet and hang out with friends.

    Tom left me a great link to Ryan Lochte's drylands:

    [nomedia="http://www.youtube.com/watch?v=Va3JJuXDyhc"]YouTube- ‪Ryan Lochte Training‬‎[/nomedia]


    After that non-rigorous workout, I sat on the beach for several hours. I'm about 2/3 of the way through The Girl Who Kicked The Hornet's Nest, which is a page turner. I like this volume better than the second volume.

    Now, it's margarita time!

    Updated August 9th, 2010 at 09:35 PM by The Fortress

    Categories
    Swim Workouts
  2. I Need to Vent

    by , August 5th, 2010 at 03:52 PM (Adventures in Swimming)
    What a day.
    It started with a good swim at least.

    Great Day #1
    Then a call from my buddy at the TV repair Shop
    Well, It will be around $420 to possibly fix your TV.
    I have a computer repair business so I know what Possibly means.
    I paid $170 for it 2 years ago. and a new one is $499 now.
    Looks like I buy a new one.

    Great Day # 2
    I'm being sued for a auto accident that was not my fault!!! Argh!!!!!!!!!!!!!

    Great Day # 3
    I get home from work and a HUGE tree had fallen on my house during a storm.

    So what Did I do? I had a couple of drinks!
    Played some guitar real loud while I watched
    nationals on my computer.
    Categories
    Uncategorized
  3. Thu Aug 5th 2010

    by , August 5th, 2010 at 02:16 PM (Ande's Swimming Blog)
    Thu Aug 5th 2010

    swam tue & wed

    UT swim center is closed till October

    you following [ame="http://www.usms.org/forums/showpost.php?p=222553&postcount=50"]USS nationals/ Pan Pac Trials[/ame]?


    Subscribe to Ande's Swimming Blog

    lifted weights before practice

    LCM
    Whitney Coached
    6:00 TO 7:30
    Austin: GARRISON outdoor pool REALLY WARM
    swam with tyler, chris, doug, ned, todd, & paul
    dove in at 6:10ish

    WARM UP
    400
    300
    200
    100

    MAIN SET

    assigned: 3 rounds of
    4 x 100 on 1:30 right into
    3 x 100 on 1:25 right into
    2 x 100 on 1:20 right into
    1 x 100 on 1:15
    R1 swim
    R2 K with fins
    R3 pull
    did: most of it but skipped bits, I'm not doing much aerobic and distance training for the next couple months, want to get stronger lighter & faster
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout -08/17/10

    by , August 5th, 2010 at 12:06 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    First day back to SCY

    SCY
    WARM UP:
    4 X 100 free 1:45
    4 X 50 kick 1:15
    4 X 100 IM 2:00
    4 X 100 kick 2:15

    4 X 50 -1 of each- 1:05
    1 X 100 easy 2:40
    Three times through

    1 X 25 :30
    1 X 50 1:00
    1 X 75 1:30
    1 X 100 2:00
    Four times through.
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3: 50 is fast
    Round 4: 25 is fast

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -08/16/10

    by , August 5th, 2010 at 12:02 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 1:45
    2 X 200 3:30
    1 X 400 -

    5 X 100 kick 2:30

    6 X 200
    odd: free 3:20
    even: IM 4:00

    10 X 100 2:00
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -08/16/10

    by , August 5th, 2010 at 12:02 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 1:45
    2 X 200 3:30
    1 X 400 -

    5 X 100 kick 2:30

    6 X 200
    odd: free 3:20
    even: IM 4:00

    10 X 100 2:00
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Uncategorized
  7. Sarasota Y Sharks Masters 5:30 AM Workout -08/13/10

    by , August 5th, 2010 at 11:59 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 2:00
    4 X 100 1:45
    4 X 100 1:40

    4 X 50 kick 1:15
    2 X 100 kick 2:30
    1 X 200 kick -

    4 X 200 3:30
    1 X 100 easy 2:00
    3 X 200 3:20
    1 X 100 easy 2:00
    2 X 200 3:10
    1 X 100 easy 2:00
    1 X 200 FAST 3:00
    1 X 100 easy -

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout -08/12/10

    by , August 5th, 2010 at 11:56 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 50 1:00
    2 X 100 1:45
    1 X 200 3:30
    Twice through

    2 X 100 kick 2:30
    6 X 50 kick 1:15
    50's: 25 fast/25 easy

    1 X 200 50 stroke/50 free 4:00
    4 X 50 1 of each 1:15
    Three times through, short break between rounds.

    12 X 50 1:15
    odd; easy
    even: fast

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout -08/11/10

    by , August 5th, 2010 at 11:50 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    6 X 100 free 2:00
    2 X 100 kick 2:30
    4 X 100 IM 2:00
    6 X 50 kick 1:15

    8 X 50 1:10
    2 of each

    4 X 250 IM 5:00
    #1: 100 fly
    #2: 100 back
    #3: 100 breast
    #4: 100 free

    2 X 50 free/moderate 1:00
    1 X 100 free/build 2:00
    1 X 200 free/fast 4:00

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -08/10/10

    by , August 5th, 2010 at 11:47 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 1:45
    1 X 400 7:00
    3 X 100 1:40
    1 X 300 -

    4 X 100 IM 2:00
    6 X 50 kick 1:15
    3 X 100 IM 2:00
    4 X 50 kick 1:15

    1 X 300 5:00 4:45 4:30
    1 X 200 3:20 3:10 3:00
    1 X 100 1:40 1:35 -
    Three times through. Intervals faster for each round.

    WARM DOWN: 4 X 50 1:00
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout -08/09/10

    by , August 5th, 2010 at 11:43 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    8 X 50 1:00
    4 X 100 1:45
    6 X 50 kick 1:15
    3 X 100 kick 2:30

    10 X 50 free 1:10
    #3-6-9 are fast

    1 X 400 6:40
    4 X 100 1:40
    1 X 300 4:40
    3 X 100 1:30

    1 X 100 IM 2:00
    2 X 50 stroke 1:15
    1 X 100 easy free 2:15
    Twice through

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout -08/06/10

    by , August 5th, 2010 at 11:40 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    I will be leaving tomorrow for Puerto Rico, so I am going to post the workouts that will occur in my absence.

    LCM
    WARM UP:
    4 X 100 free 2:00
    4 X 50 kick 1:15
    4 X 100 IM 2:00
    4 X 100 kick 2:30

    4 X 50 1:15
    1 X 100 easy free 2:45
    Three times through.
    Round 1 50's: fly Round 2: back Round 3: breast

    8 X 200 free 3:30
    Pull or swim
    Descend in pairs

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  13. Thursday, 8/5/10

    by , August 5th, 2010 at 11:40 AM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm - up
    300 Choice
    (did 200 free and 100 back)
    3 x 100/1:45 build
    (times were slow, around 1:33-35)
    8 x 50/1:15 strong Kick
    (did all of these on my back in streamline, times were 58-60)

    Distance Free Pull
    2 x 500/15sr Build each
    (#1-7:23, #2-7:20)

    Swim (900)
    9 x 100/1:45 Strong Tempo
    (I used a Tempo Trainer on these to keep SR steady Times were 1:29-31)

    Warm down
    8 x 50 smooth
    did 1-4 free on :55, 5-8 back on 1:00

    Total: 3300 meters
    Categories
    Uncategorized
  14. Slept in an extra 15 minutes

    by , August 5th, 2010 at 07:24 AM (Mixing it up this year)
    Decided to sleep in an extra 15 minutes. This taper is a little different in that this would be the equivolent of Sunday my off day. I needed the extra rest for my eye balls.

    500 Free broken as 200,150,100,50@:10R
    500 Back broken as 25,50,75,100,25,50,75,25,50,25@:10R holding a :20 pace per 25
    500 Free kick w/fins EASY
    100 Free easy
    10x50 from dive alt Free/Fly bast breakout for 15 meters then easy free
    200 Free pull w/bouy
    200 Free choice of drills

    Total 2500 yards lame I know
    Categories
    Uncategorized
  15. Wednesday

    by , August 4th, 2010 at 11:21 PM (Swimming, Life, and Other Stuff!)
    Lindsay dumped me today due to "swimmer's ear" infection. I was having a hard time deciding what type of solo workout to do till I found the "Jimtastic Sprint Workout!"

    **200 Freestyle Swim
    **200 Flutter Kick w/fins
    **200 Pull w/ paddles and buoy
    **200 Backstroke

    **5 X (8 X 50 Free on 1:15 alternating odds easy and evens hard)
    1st set--Take your best 200 free pace + 2 seconds and swim the fast ones at that pace. Easy can be loafed as slowly as you like.
    2nd set--Same as above only + 1 second.
    3rd set--Swim your 200 free pace on fast swims.
    4th set--Swim -1 second off your 200 pace on fast 50's.
    5th set--Swim -2 seconds off your 200 pace on fast 50's.

    **100 moderate backstroke
    **100 easy 100 IM

    3,000 scm

    This workout passed the time quickly since I always needed to be thinking about odds and evens.
    I based my pace on the fastest 200 I ever did in practice. Next time I will base it on my master's goal meet time. I think I could have pushed a lot harder.

    I'm trying to decide if I should drive 3 hours Saturday morning to do a 2.4 ow swim in Illinois. It sounds like a very nice swim but the weather in the midwest has been stifling this week. I dislike hot water in lakes and I figure it would have to be getting extremely warm.
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  16. It's all good

    by , August 4th, 2010 at 10:39 PM (Life in the (not so) fast lane)
    Tonight was my first team practice since I injured myself. I felt really good, except for some minor neck pain when doing backstroke. I got there a little early to do some extra warmups. I did:

    3x200 easy. Did those on my own.

    5x150 swim/stroke/drill/kick/swim

    1650 free broken
    25x11/10/9/8/7/6/5/4/3/2/1 :20 rest

    6x50 stroke not particularly hard

    10x50 free from dive (25 balls to the wall/25 easy)

    200 warmdown

    4000 total
    Categories
    Uncategorized
  17. Wednesday's Splish Splash

    by , August 4th, 2010 at 08:29 PM (Adventures in Swimming)
    Swam with the Sharks.

    Coach Alex

    4 x 200 S/K/P/S

    8 x 75 IM Rotate :10:r

    Do the Following 2 x

    150 Swim Descend to Sprint on the 25
    100 Swim
    75 Swim
    50 Swim
    25 Swim
    100 EZ

    Round 1 Stroke, Round 2 Free
    We did it LIFO (Last one in, First one out)

    2 x 100 Hard Pace, :05 r

    Warm down

    The stroke option worked well for Norm and I,
    we swam back, the rest of the lane did breast.

    My Knee felt good today.

    One of our team mates son(Adam Ritter) is swimming in the Conoco Nationals this week.

    He swam next to Phelps today in the 200 free.
    Awesome!!!!
    He swam a 1:51 for LCM. I'd take that any day!!
    He was entered at 1:47 so he didn't really have a great
    swim. But that's ok. He's there!!!
    Categories
    Uncategorized
  18. Oh yes, I do have a blog on USMS...

    by , August 4th, 2010 at 01:28 PM (Too Neurotic to be Suitably Aquatic)
    I just kind of forgot to post to it for a while. And by "forgot" I mean 1) work got really busy & my boss is always looking over my shoulder, 2) I am doing a freelance gig for a local college that pays well and takes a lot of time, but does not give me pool access. and 3) our swim season is over, our pool is closed until September, and to even think about all you folks blogging about intervals and tech suits and all that makes me sad because all I can do is go to the gym and maybe get to that one pool that's 45 minutes away, except see 1) and 2).

    Before I stopped, I was hoping to regale you with my very last music mix of the season. I went thematic and a little sappy:

    Under The Sea, Samuel E. Wright, Disney's Greatest, Vol. 2
    Wipeout, The Safaris, Dirty Dancing (The Collector's Edition - Disc Two)
    Swim Until You Can't See Land, Frightened Rabbit, The Winter of Mixed Drinks
    Float On, Modest Mouse, Good News For People Who Love Bad News
    Down to the Bottom of the Sea, They Might Be Giants, They Got Lost
    Aqualung, Jethro Tull, Legends: Get It On
    Walk On Water, Eddie Money, The Best Of Eddie Money
    Too Many Fish In the Sea, The Marvelettes, Respect [Disc 3]
    Dolphin, Poe, Hello
    Weird Fishes/Arpeggi, Radiohead, In Rainbows
    Leaning to Fly, Pink Floyd, A Momentary Lapse of Reason
    Swim, Madonna, Ray Of Light
    Butterfly, Crazy Town, Orange County Soundtrack
    Smoke On The Water, Deep Purple, Legends: Get It On
    Moonlight Swim, Elvis Presley, Blue Hawaii
    Holiday Road, Lindsey Buckingham, Beach Week II: The Wrath of Finney
    Nightswimming, R.E.M., Automatic For The People
    School's Out, Alice Cooper, Legends: Get It On
    Never Say Goodbye, Bon Jovi, Slippery When Wet
    The Pool, World Premiere Recording, Little Fish
    Wade in the Water, Eva Cassidy, Songbird
    Bridge Over Troubled Water, Simon & Garfunkel, Bridge Over Troubled Water
    The End, The Doors

    Get it? Swimming! It's about swimming!

    On a side note, I recently had an interview. One question was "What motivates you to start the day?"
    Answer: swimming.
    Another question, "How do you deal with stress?"
    Answer: swimming.
    Last question, "are there any conflicts that would prevent you from starting this project right away?"
    Answer: no, but I should probably give you my meet schedule so we don't have any trouble in the coming year...

    And it's not all sad and dry land, I am planning a trip to dip in Lake Minnewaska later today, and circle the cable a few times, just to make sure I still know how.
    Categories
    Uncategorized
  19. Wednesday, 8/4/10

    by , August 4th, 2010 at 11:58 AM (A comfort swimmer's guide to easy swimming)
    SCM with Carrie

    Warm - up
    300 Drill/Swim w/ Fins & Paddles, Alternate 50 Drill - 50 Swim
    300 Kick/Swim - no Equipment, Alternate 50 Kick - 50 Swim

    3 x 100 Free/1:45 Build (1:30)
    3 x 50 Back/55 desc (46->44)
    4 x 25/10 sr; odds Fly, evens Brst

    Main Set:
    1 x 500/8:30 Build
    Broken w/10 sec RI: 200 (3:02) - 200 (3:03) - 100 (1:30)
    4 x 100/1:30 Very Strong (1:30)

    1 x 400/7:00
    Broken w/10 sec RI: 200 (3:05) - 100 (1:30) - 50 (:44)- 50 (:42)
    3 x 100/2:00 Very Strong (1:28)

    Kick EN 1 (500)
    10 x 50/50 Swim with VERY STRONG Kick
    (did these with fins, all at 38-40)

    Warm down
    150 easy kick/swim

    Total: 3400 meters
    Categories
    Uncategorized
  20. Sarasota Y Sharks Masters 5:30 AM Workout -08/05/10

    by , August 4th, 2010 at 11:55 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper workout for LC Nationals.

    LCM
    WARM UP:
    2 X 250 4:30
    2 X 100 1:45

    1 X 400
    Broken :15 @ 200
    Fins optional

    4 X 50 kick 1:15

    4 X 100 2:30
    Choice
    50 perfect stroke/25 fast/25 easy

    OPTION:
    Sprint/Middle Distance swimmers:
    10 X 50 1:30
    odd: perfect stroke
    even: descend 2-4-6-8-10 to race pace

    800/1500 swimmers:
    10 X 50 1:00
    odd: perfect stroke
    even: race pace

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts