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  1. Long Course and no Fly

    by , October 21st, 2011 at 09:12 AM (Mixing it up this year)
    I did no real fly swimming today just kick.

    500 Free
    500 Free kick w/fins
    500 Fly kick w/fins on back
    10x50@:10R Free w/snorkle 15 meters kick 20 meters swim 15 meters kick
    500 Free w/paddles & bouy

    Total 2500 meters
  2. Workout 10/20/11

    by , October 20th, 2011 at 08:42 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy) - bet you didn't see that coming ...

    200 Fr/200 Bk/200 IM drill w/u
    8 x 50 Kick set on :60
    - IM order
    (1000) On to some 600's ...

    2 x
    - 300 Pull on 4:00
    - 200 FR fast on 2:30
    - 100 Kick on 1:00

    6 x100 Free on 1:20

    3 x 200 CONTINUOUS with paddles @75-80%
    - 200 Fr/200 Bk/200 Fr
    - Focus on stroke technique and streamlines

    2 x
    - 2 x 50 skulling on 1:20
    - 2 x 50 25 SDK/25 swim on 1:00
    - 2 x 50 FAST on :40

    100 junk w/d

    (4100 total - 68 minutes)

    After yesterdays short swim, I was happy to get a longer distance workout in today. After doing the biweekly recycling run and bottle return with my daughter (due to the school strike), I helped my wife with a small project. Since the weather was delightful today, I was able to get a 2 hour motorcycle ride in before swimming tonight. You can tell where Hurricane Irene washed out roads due to the newly paved spots and shinny guardrails, and Mass Rte 2 from North Adams west is still closed - horrible.

    Swim felt good. I will usually check out blogs for ideas, but most of this was on my own tonight. I settle on a distance to repeat (filling it with different sets) to keep track of final yardage, and tonight was a 600 night.

    The first set I was able to come in at 2:24 for both 200's, so I was excited about that. For the 100's, I went 1:03, then held 1:06-1:09. On the paddle set my splits were:
    FR: 34,36,36,37
    BK: 41,41,41,40
    FR: 36,37,36,36

    On the last set of 50's, I went 27/29 for FR the first time through, then 31 on a FLY an 28 on FR. Then I hurried up to get out because the swim team was filing in: I remember as a kid waiting for the old folks to get out, so I try to make sure I am out on time for them now.
    Swim Workouts
  3. DOUBLE!! Thu Oct 20th, 2011 SCY

    by , October 20th, 2011 at 07:19 PM (Ande's Swimming Blog)
    DOUBLE!! Thu Oct 20th, 2011 SCY

    decided to double today
    weighed 219 today after noon practice.

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT Swim Center: main pool
    noon to 1:15 dove in 12:12 wore Jammer
    swam with stacy then with bob
    beside stan & robert killeen

    5, 4, 3, 2, 1
    probably did 900 to 100

    Main SET: scy

    3 rounds of
    050 on 0:35 right into
    100 on 1:10 right into
    150 on 1:45 right into
    200 on 2:15 right into
    200 on 2:15 right into
    150 on 1:45 right into
    100 on 1:10 right into
    050 on 0:35
    100 easy on about 2:30 or 3:00

    R1) went 1st in front of bob
    flipped the 2nd 200 & made it

    R2) felt fatigued, did 2:20 on 200's made it

    R3) felt pretty whipped and like there was no way I could make 200's on 2:10
    decided to do 40 base & kick and swim
    did 25 fr 25 k on 50, 100, & 150
    did 125 fr 25k 25 fr 25 k on 200's on 2:30
    switched back to FR on 35 base for the 150, 100 & 50
    leading's harder

    Upcoming Meets

    Sat Nov 12 - Sun 13, 2011
    2011 WMST November SCM Classic

    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional Invitational
    San Antonio, TX
  4. Thu Oct 20th, 2011 SCY

    by , October 20th, 2011 at 07:13 PM (Ande's Swimming Blog)
    Thu Oct 20th, 2011 SCY

    weighed 219 today after noon practice.

    still a little sore from Tuesday's
    2 sets of 4 pull ups
    did a few sets of bands today

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT Swim Center: main pool
    6:30 - 8:00 dove in 6:32ish
    wore Jammer
    swam with todd, Mike, korey & mark
    beside Jim, Kellie, Tennille James Fike & Tyler

    5, 4, 3, 2, 1

    Main SET: scy

    3 rounds of
    050 on 0:35 right into
    100 on 1:10 right into
    150 on 1:45 right into
    200 on 2:15 right into
    200 on 2:15 right into
    150 on 1:45 right into
    100 on 1:10 right into
    050 on 0:35
    100 easy on about 2:30 or 3:00
    R1) went 3rd behind Mike & Todd
    flipped the 2nd 200 made it
    R2) went 2nd behind todd who pulled with his oars
    R3) went 2nd behind todd
    the 200's dropped to 2:10
    I flipped both 200's and was on pace after the 2nd 150, Made it, but not sure if I really made 200's on 2:10 or just made up time in the 2nd 150

    20 x 25 on 30
    1) 25 fast
    2) 25 easy
    3) 25 underwater did them SDK
    4) 25 easy

    Upcoming Meets

    Sat Nov 12 - Sun 13, 2011
    2011 WMST November SCM Classic

    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional Invitational
    San Antonio, TX
    Swim Workouts
  5. Thursday, 10/20/11

    by , October 20th, 2011 at 06:18 PM (A comfort swimmer's guide to easy swimming)
    Recovery Day

    Warm – up
    300 Mixer
    - swam free & back
    6 x 50 kick/1:30 ds 3
    - 1-3 free w/board, went 58-55-48, 4-6 on back, went 57-52-46

    Main Set
    400 swim speed play; 25 easy/25 fast
    - no time on this, did 1st 200 free, last 200 back

    Repeat 2x
    - 1st time free, 2nd time back
    100 kick/3:00, around 2:05 both times
    200 drill/5:00 - mix of 1 arm, fist, catch up and dps, both free and back
    300 swim/6:00 - around 4:30 for free, 5:00 for back

    Swim with fins
    8 x 50/1:15
    Odds 25 fast/25 easy
    Evens 25 easy/25 fast
    - did free and back by 2's

    Warm Down
    200 easy free

    Total: 2800 yards
  6. Thursday, Oct. 20, 2011 5:00am & 11:00am Playing Hookie!

    by , October 20th, 2011 at 05:23 PM (Fast Food Makes for Fast Swimming!)
    I woke up this morning feeling like absolute garbage, and that's about how I swam in this mornings swim.

    A.M. Warmup:
    200 Free
    200 Free Pull
    100 Kick

    1 x 200 Free @ 2:30 (went 2:18)
    3 x 50 Fly @ :55
    1 x 200 Free @ 2:30 (2:20)
    3 x 50 Back @ :55
    1 x 200 Free @ 2:30 (2:22)
    3 x 50 Breast @ :55
    1 x 200 Free @ 2:30 (2:25)
    3 x 50 Free @ :55

    4 x 100 Free Pull @ 1:30 EZ Blah garbage yards

    8 x 25 Free @ :30 garbage yards
    2500 Yards

    This morning I woke up with the stuffy nose, crap in the throat, aching muscles all over...more of the sickness stuff that is just lingering in my body. I'm sure a better diet, more water, more rest would help...but that's not very fun. I'll make it through someday!


    I left early from work about 9:00am, taking 6 hrs. vacation, with the intent of going home to rest. Yeah right, like that's going to happen! I came home and took the truck down to the local sand and gravel yard, to load up buckets of gravel from the "free pile" for my driveway extension.
    Apparently the original owner had set this up for the people of Wenatchee to come and get small quantities for their little projects (you have to load into 5 gallon buckets, not a truckload), as a way of "giving back" to the community. On my limited budget, I take advantage of all the freebies I can get my hands on!
    I got it all spread out (a total of 24 buckets - 12 last night, and 12 this morning) and my dryland work was complete for the day!!

    Now off to go swim in the YMCA lunch hour lap swim, borrowing this idea from Q-Brain, with a little "extra fun" interspersed.

    Lunchtime swim @ 11:00am:

    Warmup was the first few 100s. No bonus rest till it's all over.

    Goal was to stay aerobic on the frees, with the Fly time equaling my freestyle times. I did pretty good with that.

    5 x 100 Free @ 1:40 (5th one Fly - went 1:09)
    • Frees held 1:10-1:11s
    5 x 100 Free @ 1:35 (5th one Fly - 1:10)
    • Frees held 1:10s
    5 x 100 Free @ 1:30 (5th one Fly - 1:11)
    • Frees held 1:10s
    5 x 100 Free @ 1:25 (5th one Fly - 1:11)
    • Frees held 1:10/1:11s
    5 x 100 Free @ 1:20 (5th one Fly - 1:12)
    • Frees held 1:11s
    Took and extra :05 seconds to get pulling gear on, and start on an even :15 on the clock for:
    5 x 100 Free Pull @ 1:15 (went 1:08/1:09s)

    5 x 100 Free Pull @ 1:10 (went 1:06/1:07/1:05/1:04/1:02)

    ALMOST went for 5 @ 1:05, but talked myself out of it. I probably could've made a few of them, but after 3500 yards, and swimming solo...I was through with this set.

    100 EZ Kick on back

    8 x 25 EZ Free with 2 breaths per length, working on rolling and stretching.
    3800 Yards in under 60 minutes

    6300 Yards for the day (and it's only 12:00pm). Good thing the pool is closed tonight for a high school girls swim meet, or I'd be contemplating a triple!!
  7. Thursday, Oct. 20

    by , October 20th, 2011 at 05:19 PM (The FAF AFAP Digest)
    RC exercises, 20-25 minutes

    Stretching/Yoga, 20-25 minutes


    Last night, I started feeling some pain in the front of my right shoulder again. Same place as last August. Grr, bad timing. Icing! I decided to take a rest day and save the sprinting for later.

    Also have a bit of a sore neck from erging, but that will improve with rest. Rich Abrahams told me that one of his favorite erg workouts is 10 x 500 with 1:00 rest. His best 500 time is 1:38, which is very fast.

    Speaking of rowing, Mr. Fort is leaving tomorrow for the Head of the Charles Regatta in Boston. Fort Son is taking the bus down with other frosh rowers to watch his team. (Freshman don't row in this event.) Mr. Fort has some nagging intercostal pain. It's always something in masters ...

    In other news, Swimming World Magazine sent an email to my team trying to locate me for a Lane Leader article in the mag. Cool.

    If you're on FB, here's some exercises that Brooke Bennett is doing with her strength coach:

    Updated October 20th, 2011 at 08:35 PM by The Fortress

  8. Sarasota Y Sharks Masters 5:30 AM Workout -10/21/11

    by , October 20th, 2011 at 03:10 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 400 7:00 7:00
    4 x 100 2:00 1:45
    Two rounds. Round 1 interval left, 2 right.

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

    6 X 200 free 3:15
    Descend 1-3/4-6

    1 X 100 moderate 2:00
    4 x 50 build to fast 1:15
    Choice. Three rounds.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  9. Aerobic workout

    by , October 20th, 2011 at 11:19 AM (Random Nonsense)
    A nice boring workout that Geek will understand.

    Lifetime Solo SCM

    Warm up
    - 500 free
    Main Set
    - 5x100 on 1:40
    - 5x100 on 1:35
    - 5x100 on 1:30
    - 5x100 on 1:25
    - 5x100 on 1:20
    Cool Down
    - 100 ez

    Is that any more valuable than a 1000 warm up and 10x100 on 1:20?
  10. 10.20.11 Thursday Workout

    by , October 20th, 2011 at 10:19 AM (Pete's swim blog)
    Swam in my own lane next to Dave and Dave. Pool temp down to 85.5. Still hot but not as bad as yesterday. No drag suit.

    Hydrated better before swimming today. That and the cooler pool temp helped. Still very sore from yesterday but I didn't hit a wall and was able to hold all the intervals.


    400 Warm up

    4 x 100 - 1:30 convert free to IM
    1:00 Rest
    16 x 100 - 1:30
    # 1-8 Up/Down fly :05 rest (Start w/ 100 fly)
    # 9-16 Up/Down kick :05 rest
    50 Easy

    300 - 4:30 (1st 75 fly)
    300 - 4:15 (1st 50 fly)
    300 - 4:00 (1st 25 fly)
    1:00 Rest (we ended up taking 2:00)
    300 - 3:45
    50 Easy

    5 Times through
    * 100 Pull - 1:20 (1:12, 1:09, 1:10, 1:08, 1:07)
    * 50 Easy pull - :50

    200 Cool down

    (4650 total)
    Swim Workouts
  11. An oldie but a goodie

    by , October 20th, 2011 at 08:22 AM (Mixing it up this year)
    This is an old workout that taught me how to coordinate my kick better.

    5x100@1:45 Free
    5x50@1:00 Free w/paddle rt arm only lt arm at side missed interval on last 2
    8x25@:45 Free kick #3&6 fast
    5x50@1:00 Free w/paddle lt arm only rt arm at side made these with 5 seconds to spare
    can you tell my rt arm is weeker than my left and I am right handed. Go Figure?
    8x25@:45 Free kick odds easy evens fast
    5x50@1:00 Free swim w/paddle on rt arm 4 kicks on the paddle hand
    8x25@:45 Free kick ALL FAST
    5x50@1:00 Free swim w/paddle on lt arm 4 kicks on the paddle hand
    4x50@1:15 Free w/snorkle as 25 kick/25 swim
    200 Free EASY

    Total 2500 yards
  12. Still around!

    by , October 19th, 2011 at 09:19 PM (Elise's Fitness Fun)
    I know I am not blogging much these days, but I am still working out -unlike a year ago!

    Allergies have been kicked up bad! I am told that this is supposed to be the worst allergy season here yet because of the tornado we had back in the spring. Don't get the tornado connection, but it has been undeniably bad here insofar as allergies are concerned. I am the allergy queen, so when I see what appear to be normal people having trouble, I know things are bad.

    My left eye got so swollen up, my eye doctor ended up having to call in a steroid eye drop after basic antihistamine drops weren't doing the job. I had to stay out of the water most of last week to let the drops do their work. I had something like this come up 21 years ago and put off getting it treated. I ended up getting a corneal ulcer, so I wasn't going to put it off this time. Anyway, eye is much better and I was able to get back in the water yesterday. In the meantime, I have been doing some light running.

    Thursday - Ran 3 miles at a 10 minute per mile pace. My dog doesn't like running this slow and looks back at me to see what my problem is.

    Friday - Hit the old dreadmill and ran 2 miles. With each mile I would try to get faster with each 1/4 mile. I would start off with a 10 minute mile and work my way down to a 8:00 mile for the last 1/4.

    Sunday - Ran 2 miles at a 9:30 per mile pace.

    Tuesday - Finally hit the pool again! Did 4 x 500 on 7:30 as follows:

    1st 500 - kick with fins, alternating 100 free kick with 100 back kick

    2nd 500 - swim

    3rd 500 - kick with fins, alternating 100 dolphin kick on back with 100 back kick

    4th 500 - swim with paddles

    100 easy

    2100 SCY

    Wednesday - Fun at the track! Ran with dog at track - she is great at staying in the appropriate lane.

    Warmed up 1/2 mile then did 4 x 1200 -

    First 1200 - still warming up, so ran around 6:15

    Next 3 1200s - kept between 5:40 and 5:58.
  13. Wed., Oct. 19

    by , October 19th, 2011 at 07:49 PM (The FAF AFAP Digest)

    600 various

    9 x 50 fly drill
    3 x caterpillar, chest press, single arm

    Hypoxic/Aerobic Work:

    12 x 25 shooters w/MF
    4 x back, belly, 360

    3 x (5 x 50 double shooter w/MF @ 1:00)
    -- extra :30 after each round
    -- had some trouble with my laxto nose clip after the flip turns on some of these. Speedo must have stretched it out.

    100 EZ

    16 x 25 fly w/fins @ :35

    50 EZ

    Total: 2550

    Bikram, 90 minutes:


    Just did what Chowmi would call a "positioning" workout today. Getting ready for some more speed work tomorrow. Or, if I'm feeling tired in the am, I'll take an extra day off and do the speed workout on Friday. Going to eschew a lactate set this week -- too close to the SC. And I'm done with drylands. I fear boredom in the following days.

    Didn't have any serious sinus issues today on the underwater bits, though I am am definitely suffering from allergies. Last year at this time, I had a sick taper for the SC. Spring and fall just kill me.

    Had a heat nazi instructor today. She always has the heat up high. I wish I knew when she was teaching so that I could avoid her classes. I suffered miserably the last 20 minutes. I wish there were an option for slightly shorter classes as there are in other places. Surprisingly, though, did very well on the balancing postures.


    Swimming New from Pan Ams:


    Updated October 19th, 2011 at 10:54 PM by The Fortress

    Swim Workouts , Yoga
  14. Swimming after visiting Harry Potter - 10/19/11

    by , October 19th, 2011 at 06:45 PM (Workout Swimmer)
    Went down to Orlando yesterday to visit with my hubbies best man & my maid of honor - haven't seen them in almost 25 years!! Amazing how they haven't changed a BIT - went to Islands of Adventures at Universal yesterday afternoon & visited Harry Potter & Hogwarts -- they did an amazing job!! You should all visit! Got back in town just in time to swim with the lunch bunch - they have their own version of boring workouts that they repeat almost weekly. This one is called "The Rob" (starts at the 50's & ends at the 50's).
    800 warmup - 100 free, 25 back, 25 breast repeat
    12 x 75 on 1:15; 50 free, 25 other
    4 x 50 on :45
    3 x 100 IM on 1:40
    2 x 150 pull on 2:00
    200 IM
    1 min rest
    200 free on 2:40
    2 x 150 IM twitch on 2:15
    3 x 100 pull on 1:20
    4 x 50 kick on :60
    300 breast/free
    Total: 4000 SCY

    Updated October 19th, 2011 at 11:28 PM by Celestial

  15. Wednesday, 10/19/11

    by , October 19th, 2011 at 06:05 PM (A comfort swimmer's guide to easy swimming)
    Felt really good during this swim!

    Warm up:
    2 x the following
    1 x 100 free
    1 x 100 Kick
    1 x 100 brst pull (alt flutter - 25 dolphin)
    1 x 100 drill

    Set #1
    12 x 50/1:00 (2 ez swim - 1 fast kick)
    - kicked with board on #1 & 2, on back for #3 & 4. Went 50-48-48-46. ez swim was free around 42

    Set #2
    9 x 100/2:15 Alternate drill - kick - strong swim
    - did swims on 2:00, kick on 2:15
    - swam DPS for drill, SPL at 14-15, times around 1:25
    - kick was: #1 with board-1:52, #2 on back-1:44, #3 on back-1:40
    - strong swim was free, went 1:15-1:14-1:13

    Set #3 Pull
    1 x 500 back pull continuous, (Try to neg split and swim between 1:30 - 1:40)
    - swam this with buoy only, went 8:00 (1:36/100 average)
    - (started with paddles but shoulders didn't like it so took them off after 50)

    Warm down
    100 easy free

    Total: 2900 yards

    Preliminary results for the 5k and 10k Postal came out yesterday. I finished both swims in 9th place in my age group!
  16. Two days in a row!

    by , October 19th, 2011 at 05:51 PM (Chowmi's Blog)
    HOORAY again!

    Actually, I was motived to get my work done and swim b/c Bobby said he'd let me try his fins, but he forgot them. And no, my feet aren't that big! Not that I have Cinderella feet either.

    SCM, Baylor Fitness Center
    Jim Montgomery coached

    300 warm up
    200 kick

    Transition set:
    8 x 50's stroke/free (fly/back) on :55

    Main Set:
    5 x 75's on 1:00
    easy 125

    Set 1 swim
    Set 2 pull
    Set 3 choice of equipment

    ===== need I even say it? ====> no.

    Perhaps if this was a rare day that I wanted to test my endurance/conditioning, and I liked the mix of people in the lane, then perhaps I would have made the effort. But, I was intent on getting in just a few REAL all out efforts, not swim into the hour long oblivion of efficiency-85%.

    The lanes were also really crowded, the worst kind of crowd: Those Who Do Not Frequent Noon Workout. And then, it's like, 3/4 of the lane are Lane 1 people who really aren't Lane 1 people on a combined basis.

    So I completely bailed, sharing a lane with Those Who Swim at Noon but Aren't on Swim Team.

    With the same interval:

    75 strong 2:00
    50 stronger! 2:00
    25 blast-o!!!!!!! no interval
    easy 125

    Set 1: Swim first set
    Set 2: Swim with fins
    Set 3: swim regular

    8 x 50 kick on 1:15
    rotate fast 12.5
    1-4 with board
    5-8 fins on back

    Easy swims, about 200 total

    The End

    I have nothing else to add, except I was really glad Bobby gave me this customized set instead of the main set. I think 3 all out 25's and adding a kick set at the end will benefit my 50 free more than the set as given. I almost did 5 x 25's to each set, but in the end sometimes 3 really is just the right number.

    Tomorrow: Mandatory day off. That's enough swimming for me these 2 days.
  17. Wed Oct 19th, 2011 It's unofficial!

    by , October 19th, 2011 at 05:16 PM (Ande's Swimming Blog)
    Wed Oct 19th, 2011 SCY

    It's unofficial!
    the 2011 USMS 10K Postal National Championship PRELIMINARY RESULTS are out and
    it looks like the swim I did on Sat Aug 20th, 2011 held up.

    Earlier this year I checked out the distance records

    The 10K Postal Records for Men's
    40 - 44 was 2:03.06.33 Jim Barber 2003
    50 - 54 was 2:05:55.37 Jim McConica 2004
    but the
    45 - 49 was 2:13:47.24 James Stewart 2004
    So really that record ought to be much faster and I'm sure someone will come along and knock it way down where it belongs.

    First I did the math,
    ((133 x 60) + 47.24)/100 = 80.2724
    I needed to Average 80.2724 sec per 100 or 1:20.27.
    I thought, I can hold 1:20's per 100, I do it all the time in practice. So during the summer I started training for longer events and did more doubles, even though my original plan was to return to sprinter.

    Attempting to go for the record was on my radar around June, I was kind of training for it, but had a week break in mid June. I didn't announce on my blog that I was even going to attempt a 10k till Tue Aug 16th 2011 when Whitney confirmed the pool time and arrangement.
    So I:
    + trained pretty hard and far,
    + rested a little,
    + shaved my body & head,
    + got the swim center to lower the pool temp to 76 or 7
    (the skinny swimmers were shivering and not happy) &
    + wore a fairly new B70 jammer.

    I made a few errors in the swim:

    1) forgot to shave my right cheek, my right cheek rubs on my right delt, (had a horrible rub spot at the end of the race)

    2) started off too strong, it felt easy, 5k splits were 1:03:36.4 1:10:07.08

    3) didn't stop to hydrate and fuel till 5100

    4) then stopped too often and long in the 2nd 5k (spent around 3 minutes on the wall)
    especially in the last 1000

    5) CRAMPS: had to deal with cramps on the last 1000 and

    6) underestimated how awful it would feel and how exhausted I'd be after it.
    attempting to sprint / 6 beat kick the last 25 was bad idea.

    But now I'm one of the few swimmers who's broken a USMS:
    50 free record (50 SCM fr in 2008 24.18) & a
    10k record
    in the same age group.
    It also shows a lot of things can go wrong and the over all race can still be OK.
    Don't think I'll do another for a long while.

    ~ ~ ~

    weighed 223 today after practice.

    Did 2 sets of 4 pull ups yesterday and I am sore today. Going to begin weights and get past the sore part.

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT Swim Center: main pool
    7:30 - 9:00 dove in 7:48ish wore Jammer
    swam with Mike
    beside Jim, Ned, Kellie, & Tyler

    missed it

    Main SET: scy

    4 x 025 FAST 1 each stroke on 1:00

    500 fr went 6:00

    4 x 50 FAST stroke on 1:30

    500 did it,

    4 x 75 fast on 2:00

    500 85% went 5:40, stopped at 450, rested a few sec then pushed off

    assigned 800 IM 100k 100 sw
    did part of it

    assigned 400 IM
    skipped it

    8 x 25 no breath

    Upcoming Meets

    Sat Nov 12 - Sun 13, 2011
    2011 WMST November SCM Classic

    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional Invitational
    San Antonio, TX

    Updated October 20th, 2011 at 07:25 PM by ande

  18. Sarasota Y Sharks Masters 5:30 AM Workout -10/20/11

    by , October 19th, 2011 at 04:03 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 250 4:10
    1 X 200 3:20
    1 X 150 2:30
    1 X 100 1:40
    1 X 50 :50
    1 X 50 :45
    1 X 100 1:30
    1 X 150 2:15
    1 X 200 3:00
    1 X 250 -

    1 X 200 kick + 100 swim

    12 X 50 1:10
    Choice. Alternate moderate, build, fast.

    10 X 50 kick :55
    1 X 100 swim

    1 X 200 IM 3:30
    1 X 100 stroke 2;00
    4 X 25 stroke-fast- :45
    Four rounds. One of each stroke, IM order.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  19. Workout 10/19/11

    by , October 19th, 2011 at 02:23 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    200 FR/200 Bk w/u

    4 x
    - 100 Kick on 2:00
    - 100 Swim on 1:30

    6 x 50 FR fast on :50

    300 drill w/d
    - Reverse Catch-up, 11/high elbow, thumb drag

    (1800 total in 35 min)

    Very short swim today as I had to go into work on my day off to give flu shots. Since I went in the morning, I had to battle the traffic in the water, so kicking quickly became the focus. After reading a lot of blogs, and knowing my own dislike for doing it, I figure to go faster I need to be a better kicker.

    Just tried to get to a mile in to keep up with the flog. Also, our town's teachers went on strike this morning, which cancels the week's football/soccer games and clubs, including my daughter's Senior night and fire baton twirling.
    Swim Workouts
  20. Tuesday, 10/18/11

    by , October 19th, 2011 at 12:48 PM (A comfort swimmer's guide to easy swimming)
    Was tired from not sleeping very well last night and sore (from hiking, spinning or both?).

    Warm up (950)
    3 x (50 kick - 50 skill - 50 swim)
    - did free-back-free, fist swim for drill

    12 x 50/10-15 sr - drill
    - did a variety of back and free drills

    Main Set: (1300)
    Swim Free
    4 x 200/3:15 desc
    - went 2:45-2:43-2:42-2:38

    Swim Back
    10 x 50/1:30 FAST
    - at 200 pace (37-39)

    Warm down:
    8 x 50/1:00 easy free

    Total: 2650 yards