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  1. Tue Feb 1st, 2011

    by , February 1st, 2011 at 12:07 PM (Ande's Swimming Blog)
    Tue Feb 1st, 2011

    yesterday was Eric Shanteau's last practice at UT he's moving to LA to train with Salo. I dropped by UT's practice to shoot a few photos, will put some on FB soon

    Ian Crocker's training with Eddie again, getting back in shape, heard he recently went a 50 fl in 21.8 at a swim clinic. Last summer he did a 50 LCM fl in 24.0, didn't even warm up, just got up and did it in a jammer.


    Edited my Sun Jan 30th 2011 HR Postal Swim take 2
    Posted all my splits thanks to Tyler Blessing's cool Iphone app that counts laps and tracks splits, surprised I went a bit further in a jammer than I did in a full body B70 2 years ago. for grins I added up the last 33 50's in s spreadsheet
    to make a 1650, & it was 18:08


    for comparison here's

    Sun Jan 23rd, 2011 Went Postal 5130


    Saturday Jan 30th 2010 hour swim (did it but didn't submit) 5270


    1 hour postal swim January 24th, 2009 5385



    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT Swim Center, main pool
    6:30 to 8:00
    trained with Todd, Tyler, Marcio, Ned, Jim, Kelly & Richie
    Wore Yingfa jammer

    WARM UP
    swam around 400


    Main SET:

    4 x 100 on 1:20 desc done 75 fr 25 fl

    rest 1:40

    4 x 125 on 1:40 desc done 75 fr 50 bk

    rest 1:40

    4 x 150 on 2:00 desc done 75 fr 75 br

    rest 2:00

    4 x 175 on 2:20 desc done 75 fr 100 bk

    rest 2:00

    4 x 200 IM on 2:40 desc
    went 2:13 on #4

    rest 2:00


    assigned 3 rounds with fins of:
    200 k
    100 IM
    3 x 25 underwater
    25 fast
    DID: 2 rounds, didn't wear fins, cruised the kick in 2:40, skipped a 50 of the IM
    skipped the 3rd round

    rested around 10 min
    changed into Speedo FS Pro leg skin

    200 k fast from a dive
    todd got my splits off the clock
    went 2:12
    splits 1:04 1:08



    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

    Updated February 1st, 2011 at 12:32 PM by ande

    Categories
    Swim Workouts
  2. Tuesday, Feb. 1, 2011 5:00am

    by , February 1st, 2011 at 10:17 AM (Fast Food Makes for Fast Swimming!)
    Warmup:
    300 Free
    200 Pull

    Main: Got this idea from one of "Tall Paul's workouts"
    1 x 100 Free @ 1:10
    1 x 50 Kick @ 1:30
    2 x 100 Free @ 1:10
    1 x 50 Kick @ 1:30
    3 x 100 Free @ 1:10
    1 x 50 Kick @ 1:30
    4 x 100 Free @ 1:15 (changed the interval here, was getting tired, and now 1:15 was too easy)
    1 x 50 Kick @ 1:30
    5 x 100 Free @ 1:15
    1 x 50 Kick @ 1:30

    150 EZ

    200 IM Drill

    4 x 100 Kick w/ board @ 2:00
    4 x 100 Pull @ 1:30

    24 x 25 @ :30 Free/Fly
    -------------
    4000 Yards
  3. Margaritas, anyone?

    by , February 1st, 2011 at 09:59 AM (Year Three: The Road Back)
    We have plenty of ice...with more on the way. Knowing how bad the roads were at 7:30 last night when I picked up my daughter from Color Guard practice (which blessedly ended an hour early), I still debated trying to get to the pool at 4:30 this morning. While I still think I made the smart move to bike downstairs (I did 20.5 miles), I am honestly a bit angry at myself for "chickening out". Of course, when I drove to work this morning (because we didn't close), I realized how bad the roads were and was more comfortable with my choice. For a moment...

    My next mad-at-myself-moment is that I decided not to bring my swim stuff to work with me - and hit the pool on my way home since I'm already out in this mess. Of course, about the time I'm supposed to get off work is when the next storm is expected to start. So...go straight home with an easier commute or swim for 75 minutes and let the ice build....

    This should be an easy choice - yet I just want to get to the pool. So much for starting of the February Fitness Challenge with a bang - or of hitting the swim every day of February part of the challenge. Guess I'll have to give up the ghost of the every day part and just focus on making up the yardage I can't swim today to hit the 100,000 yards in February mark. Of course, if I can't swim tomorrow too...

    On the brighter side, we still power right now - and we have a fireplace and plenty of wood (and matches) just in case the power does go out. Anyone else in this storm's path - just be safe! My kids are already planning on another cancellation for tomorrow morning. Time will tell.
    Categories
    Uncategorized
  4. MATT Tuesday Workout

    by , February 1st, 2011 at 08:48 AM (Pete's swim blog)
    SCY

    400 Warm up

    6 x 50 Free - :45

    5 x 400 Free - 5:00
    Taper: 20 x 50 Free - 1:15 (IM Order Kick easy/Kick hard/Swim easy/Swim hard)

    100 Easy

    7 x 200 IM - 2:45
    Taper: 28 x 25 Free - :40
    * 1-4 IM Order Hard
    * 5-8 IM Order Easy
    * 9-12 IM Kick Hard
    * 13-16 IM Kick Easy
    * 17-20 IM Order Hard
    * 21-24 IM Order Easy
    * 25-28 Fly Down/Free Back No Breath

    (Total 4200/2500 Taper)

    I'm gaining weight which is something I was afraid would happen. Chineese buffet isn't such a good idea when you start cutting back on the workouts. This was Roger's last hard workout. He and a high school swimmer swam the 4200 yard workout today. Rest of us tapered.
    Categories
    Uncategorized
  5. Putting the body back together

    by , February 1st, 2011 at 07:35 AM (Mixing it up this year)
    My right shoulder was hurting until I adjusted my stroke, but after warm up it was fine. The left elbow is still a problem but it too loosens up with use. The lower back is always a problem but movement helps that too.

    500 Free easy
    500 broken as 25fl,50bk,75br,100fr,25fl,50bk,75br,25fl,50bk,25fl @:10R
    500 Free kick w/fins
    5x100@1:45 Fly w/fins 25 rt arm/25 lt arm/25 underwater recovery/25 sprint
    5x100@1:45 Fly kick w/fins on back held 1:30's
    500 Back w/paddles as 50,100,200,100,50@:15R went :50, 1:35, 3:06, 1:30, :45 felt stronger by the end
    500 Free every 3rd lap Breast last 2 br I did butterfrog instead just to see if I could get the rythm

    Total 3500 yards
    Categories
    Uncategorized
  6. A question posed to my fellow distance swimmers

    I guess I could post this in the forums, but I'd like to start posting to this blog frequently, so I just thought I'd just jump-start that.

    I want to do the 6000 postal this year, but the actual swimming doesn't seem to be the hard part. How do you get someone to time for you for that long? What's a good bribe to get someone to sit around on deck for -- I don't even know how long in my case. Under two hours, I hope. Also, should I even try to get a second person to count for me? I think I can do without, and I don't mind popping my head up every once in awhile to ask the timer how much I have left. Even though I know everyone of those conversations will go something like this.
    "What lap am I on?"
    "Mumble."
    "What?"
    "Mumble mumble."
    "WHAT?"
    "MUMBLE MUMBLE!"
    "Never mind, I'll ask later!"

    Updated February 1st, 2011 at 01:36 PM by mwest42

    Categories
    Masters Swim Meets / Events
  7. Ice Storm

    by , January 31st, 2011 at 08:25 PM (Swimming, Life, and Other Stuff!)
    I'm sitting here blogging to the sound of frozen precipitation hitting the windows!!!! We are supposed to get a wallop of ice tonight and tomorrow!!!! So far no delay or cancellation from school. I guess I could strap my skates on and cruise in tomorrow!!!

    I took advantage of the threat of upcoming bad weather and got a swim in at a nearly deserted Monon Center. I didn't really feel great but totally enjoyed having a lane to myself.

    **200 Free/ 200 Pull/ 200 Kick/ 200 IM warm-up
    **Broken 1,700 straight through:
    1) 3 X 200 @ 3:30 interval
    2) 6 X 100 @ 1:45 interval
    3) 10 X 50 @ :50 interval

    **4 X 75 IMO (50 Stroke/25 next stroke) @ 1:30 interval
    **4 X 75 IM Roll @ 1:30 Interval
    **Freestyle cooldown 25/50/25/75/25/100

    3,400 scy

    If the weather prediction holds true I guessing I won't be swimming Tuesday or Wednesday. If that's the case I'll be in my basement trying out the new TRX system and using my stepper! Otherwise I'll be on the couch with a good book!!!

    Yikes!!!!!!!!!! Just recieved the call: NO SCHOOL TOMORROW!!!! I'm breaking out the chard!
    Categories
    Uncategorized
  8. It's a Wrap for January, Jan. 31

    by , January 31st, 2011 at 07:28 PM (The FAF AFAP Digest)
    Swim/SCM/Solo:

    Just did a Rich A. slow mo recovery swim with fins:

    700 various

    10 x 100 @ 1:45
    odds = backstroke
    evens = backstroke kick

    8 x 50 @ 1:00
    odds = breast
    evens = free

    100 dolphin dive

    Total: 2200 meters

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

    Commentary:

    I may have gone a wee bit crazy with drylands yesterday. Oddly, I thought it was a leg dominant workout, but my shoulders and back are much more sore (despite getting a mini massage from Mr. Fort). I guess med ball slamming and handstanding is a better upper body workout that what I've been doing in the gym? Anyhoo, I thought it best just to do a Rich A. slow mo type recovery workout to help flush lactic acid. We are expecting a wintery mix tonight. I just hope this doesn't foil my plans to HTFU and get in a sprint workout tomorrow.


    Monthly FLOG Totals:

    Swimming, 20x
    31.68 miles/55,764 yards
    17,525 yards kicking (31%)
    4,525 yard race pace(8%)*

    Weights, 8x
    Cycling, 1x
    Yoga, 10x

    Total workouts = 39

    * I define race pace to be between 90-100%, which would be my 50 or 100 pace. So these are all close to all out efforts.

    This was a very solid month of training for me. I swam 4-5 times per week, which is my max, of fairly low yardage. If I swim more than that, I am not mentally sharp enough for AFAP efforts and some burnout sets in. I did many doubles (12) and took 1 day off each week. That's definitely the most yoga I've done in a month. 8x isn't too bad for drylands since I intentionally took one week off.

    One more month of hard training, and then I plan to taper in March.


    Upcoming Spring Meets/Tentative Events:

    Warrenton Meet SCY, 3/6
    (cruising in late for some speed work off the blocks)
    100 breast (50 split)
    100 IM

    Albatross Meet SCM, 3/19
    50 back
    100 back
    200 back (if needed)
    50 fly

    Colonies Zones SCY, 4/16
    100 free (50 split)
    100 back
    50 fly
    2 chick relays

    Canadian Nats SCM, 5/20-22
    possibility, still waiting for meet info
    Categories
    Swim Workouts , Planning
  9. Mon Jan 31st, 2010

    by , January 31st, 2011 at 03:49 PM (Ande's Swimming Blog)
    Mon Jan 31st, 2011

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT Swim Center, main pool
    Noon to 1:15 dove 12:05
    trained with Tyler, Amy, Brandon, James, Bob
    Beside Larry & Max
    Wore FS PRO jammer

    WARM UP
    swam around 500


    Main SET:

    20 x 75
    3 fr on 50, 1 k easy on 1:30

    1000 pull

    assigned 12 x 75 with fins
    3 fr on 45, 1 k easy on 1:30
    attempted it with out fins but couldn't make it

    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

    Updated February 1st, 2011 at 11:49 AM by ande

    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -02/01/11

    by , January 31st, 2011 at 02:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    2 X 150 2:30 2:15
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    2 X 100 moderate 2:00
    1 X 100 fast 2:00
    2 X 100 moderate 2:00
    1 X 75 fast 1:30
    2 X 100 moderate 2:00
    1 X 50 fast 1:00
    1 X 75 easy -
    All choice.

    1 X 200 kick 4:15
    2 X 100 kick 2:00
    4 X 75 kick 1:30

    1 X 100 easy swim 2:00
    1 X 100 @ 100%
    1 X 100 easy swim

    12 X 100 free
    4 on 1:30
    4 on 1:20
    4 on 1:15

    OR

    9 X 100 1:40
    1-3: 75 fly/25 free
    4-6: 75 back/25 free
    7-9: 75 breast/25 free

    WARM DOWN: 4 X 50 easy 1:00

    5100/4800Y
    Categories
    Swim Workouts
  11. Monday, Jan. 31, 2011 5:00am

    by , January 31st, 2011 at 01:31 PM (Fast Food Makes for Fast Swimming!)
    I was nice to have a couple of days off from swimming over the weekend. My arms are a bit sore from playing with my Total Gym though, also cleaning up the yard finally that all the snow has left. We had snow early last fall and didn't get a chance to do it then.

    Warmup:
    300 Free
    300 IM Drill
    400 Free Pull
    200 Kick w/ board

    12 x 50 Free - 6 @ :50; 6 @ :45

    200 Free

    At this point we had 6 people in the lane, it was fun to say the least

    5 x 200 Free @ 2:45 (I held between 2:10-2:15 depending on when I would catch lap traffic)
    5 x 100 IM @ 1:45 (held 1:15s)

    8 x 75's from the blocks, with a "get out and walk around" to cool off. This repetitive diving/getting out and again was pretty tough really. Most of us were getting winded pretty quick.
    ---------------
    4100 Yards

    The pool was a little warm today, not quite like last week, but still about 84.
  12. What a Meet!

    by , January 31st, 2011 at 01:05 PM (Year Three: The Road Back)
    I decided not to swim at all on Saturday in order to rest up for the "big day" - Ball State's 7th Annual New Year's Resolution Meet. I entered 5 events total - and swam all 5.

    What I was hoping for was to knock 2 1/2 seconds off both my 50 free and 50 fly to earn my first ever national qualifying times. Didn't quite get there, but knocked time off in each event (Free - 30.69, Fly - 34.44) and was pleased with both of those swims. It got the meet off to a great start.

    I really debated whether or not to swim the 100 Free because I was worried about swimming my first ever 100 Fly. My teammates were split on what I should do. In the end, I decided to swim the 100 Free, but "take it easy" during the race. I went for smooth and strong as opposed to "all out". The race felt really good - tired at the end, but not totally exhausted. And still, I took 2 seconds off my previous best and went under 1:10 for the first time ever.

    Then it was time for the dreaded 100 Fly. Note that I had only swam a 100 Fly without resorting to drills in practice once before this meet. When I got to the blocks, I told the swimmers (college kids) timing that if I stopped to hang onto the wall at the 50yd mark, not to worry - I was well aware it was a 100yd race. When the race started, I had a great entry and got off to a good pace. I was able to hold a two stroke, one breath pattern for the entire first 50 of the race. A first! And... I didn't stop at the 50yd mark. Actually, the entire first 75 felt really good, it was only about 12.5yds from the finish that it hit me really hard and became difficult to get my arms to clear the water. But, only 12.5yds to go - I just muscled through it. My time? 1:19! I was absolutely thrilled.

    Then, to end the day, I took .5 second off my 100 IM. Great swims! Great meet!

    Today, I planned to do a nice recovery day only to find out that our coach had a thirty minute swim planned. With the warm-up/cool-down and 10x50 Kick set, I ended up swimming 3350 this morning. Not too bad for the day after....

    Now, if only the ice storm isn't as bad as predicted and I can get to the pool the next two days and the heat doesn't go out. Wherever you are, be safe and be warm!
    Categories
    Uncategorized
  13. Monday, 1/31/11

    by , January 31st, 2011 at 12:55 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (800)
    400 Mixer (mix up swim, kick, drill, stroke)
    - by 100's: swim free, kick on back, pull w/buoy only, swim back
    4 x 50/1:00 - 25 smooth - 25 fast
    - all free
    8 x 25/40 Strong Stroke -
    - odds back, evens fly

    Main Set (1000)
    1st time stroke = fly, 2nd time = back
    Swim set 2 Times :
    1 x 200/3:00 (free) (back) 3:00 - smooth
    - free: 2:35, back: 3:00
    4 x 50/1:00 - 25 build free - 25 stroke strong - 42-43 on all
    4 x 25/40 Stroke Fast
    - all <20

    Back Pull (600) with Fins and Finger Paddles
    1 x 600 negative split
    work on elongating the body and rotation w/good posture alignment

    Drills (450)
    3 x 150/10 - 20sr
    25 scull - 25 drill
    150 Fly Drill - 150 Back Drill - 150 Free Drill
    forearm scull - R side scull - Forearm scull
    1 arm Fly - R - 1 arm drill - 1 - arm drill
    mid scull - L side scull - mid scull
    2-2-2 - L - 1 arm drill - 12 - 3 - 12
    back scull - 50 swim - back scull
    straight arm - straight arm drill


    Total: 2850 yards
    Categories
    Uncategorized
  14. Recovery Day

    by , January 31st, 2011 at 12:39 PM (The Labours of SwimStud)
    Had a recovery day after yesterday's meet.

    Did 4 times kind of moderate
    200Kick (fins)
    200Pull (fins)
    200Swim

    10 x 100 Fr 1:35

    600 cool down drills and swim
    Categories
    Uncategorized
  15. MATT Monday Workout

    by , January 31st, 2011 at 09:42 AM (Pete's swim blog)
    Roger was still pushing hard this morning. The rest of us are tapering.

    SCY

    400 Warm up

    200 Breast - 3:00 (taper - 50 Free 1:00/50 Sprint Breast 1:00/50 Free 1:00)
    100 Kick Back - 2:00 (taper - 50 Kick Back 2:00)
    200 Breast - 3:00 (taper - 50 Free 1:00/50 Sprint Breast 1:00/50 Free 1:00)
    100 Kick Back - 2:00 (taper - 50 Kick Back 2:00)
    200 Breast - 3:00 (taper - 50 Free 1:00/50 Sprint Breast 1:00/50 Free 1:00)
    100 Kick Back - 2:00 (taper - 50 Kick Back 2:00)
    200 Breast - 3:00 (taper - 50 Free 1:00/50 Sprint Breast 1:00/50 Free 1:00)

    50 Easy

    100 Hard Kick

    50 Easy

    5 x 200 IM (taper - 5 x 100 IM)
    #1 - 3:00
    #2 - 2:55
    #3 - 2:50
    #4 - 2:45
    #5 - 2:40

    50 Easy

    200 Back - 2:30 (taper - 50 Free :50/50 Back Sprint :50/50 Free :50)
    100 Kick Breast - 2:00 (taper - 50 Kick Breast 2:00)
    200 Back - 2:30 (taper - 50 Free :50/50 Back Sprint :50/50 Free :50)
    100 Kick Breast - 2:00 (taper - 50 Kick Breast 2:00)
    200 Back - 2:30 (taper - 50 Free :50/50 Back Sprint :50/50 Free :50)
    100 Kick Breast - 2:00 (taper - 50 Kick Breast 2:00)
    200 Back - 2:30 (taper - 50 Free :50/50 Back Sprint :50/50 Free :50)

    50 Easy

    100 Hard Kick

    100 Cool Down

    (Total 4100 / 2900 taper)

    After a day off and a much lighter workout, I'm not nearly as sore as last week. Breast stroke felt pretty good. No knee pain at about 95% effort. I did the last 100 Hard kick with breaststroke kick on 1:27.
    Categories
    Swim Workouts
  16. Distance focus today

    by , January 31st, 2011 at 07:31 AM (Mixing it up this year)
    I dove in to find my right shoulder with some issues but I decided at that moment to just do a nice easy warmup working on stroke technique to see if I could get thru it and after 200 I was fine.

    500 Free broken 1,2,3,4,1,2,3,1,2,1 @:10R
    15x200@3:00 Free w/paddles & bouy 1-10 held 2:50's 11-15 descend went 2:51, 2:47, 2:46, 2:41, 2:38
    not one of my best descend sets but after the initial distance that was good
    500 Free kick w/fins moderate
    100 Free w/fins easy
    100 Fly 1 arm drill easy
    100 Free w/fins easy

    Total 4300 yards
    Categories
    Uncategorized
  17. Week-end Catch-up

    by , January 30th, 2011 at 09:21 PM (Swimming, Life, and Other Stuff!)
    I ended up swimming 1X last week due to flu-like symptoms with no fever. I somehow made it to work every day but after school just felt too dizzy, weak, and sore-throated to swim.
    I was entered in the Ball State Resolution Meet on Sunday so I ventured to Nasti practice Saturday morning. I ended up feeling okay during a very easy 2,400 yd. workout but decided not to attend the meet. I was soooo happy to be back in the water!!!! I rewarded myself by going shopping @ White House/Black Market and purchasing $$$$$ a ton of stuff!!! The good news was I had a few hundred dollars of gift cards from Christmas and a special customer discount from the store so I only spent $175 for a great bag of clothes!!!! I felt even better today in an equally easy practice and opted to go help out an ill friend afterwards.
    I'm going to quit pre-registering for meets; I've spent too much money this year for meets I failed to swim in

    Central Indiana is currently predicted to get a massive snow or ice (????) storm starting Monday eve and lasting through Wednesday. I'm not terribly excited about getting snow days; we have to make them up at this point. No matter what happens my larders are stocked and we can hunker down here for as long as needed.

    Okay, enough rambling and disorganized thoughts from me tonight!
    Categories
    Uncategorized
  18. So much for a month off. . .

    by , January 30th, 2011 at 08:47 PM (Trying to Train Smarter, Not Just Harder)
    I couldn't stay out an entire month - I would go crazy, I'm sure. But my elbows don't feel any better or worse for not swimming - in fact, they seem to always feel their worst when I wake up - which is why I want to blame this on my RA and not the epicodylitis - but oh well. I've been wearing kinesio tape & taking arthotec & celebrex & I am ready to get back in. Went today to Bob G group - had to swim at 10:00 or I wouldn't get to swim on a Sunday - but they are nice & slow, and so was I, so it was a good first day back after nearly 2 weeks out of the water.

    100 warm-up
    4 x 250 on 3:30 each followed by an easy 50
    (Actually this is not tru - I was swimming with Gauldins group & they were doing 200's on the 3:30, 3:40, 3:50 & 4:00 - so I did the first ones 250, and the last 2 were 300's)
    200 easy
    4 x 100 IM on 1:45 each followed by 2 x 25 kick on :30
    (Again, a modified version of the groups set)
    300 pull no paddles
    2 x 150 breast free thingy


    Total: about 2500
    Categories
    Swim Workouts
  19. Sun Jan 30th 2011 HR Postal Swim take 2

    by , January 30th, 2011 at 07:27 PM (Ande's Swimming Blog)
    Sun Jan 30th 2011

    UT Swim Center
    Mary Coached
    noon to 1:15

    HR Postal Swim take 2
    last week I went 5,130 in my 1 hr postal swim
    I felt like I went out too hard, inconsistent
    I over heated
    wore an old FS Pro
    stopped too often and too long
    swam in a lane where I couldn't see the pace clock
    didn't shave and
    started 2 minutes after the main group

    Today I wanted to take another crack at it so see if I could improve
    here's some of the corrections I attempted:
    went out easier, stay steady,& no stopping
    wore a new FS pro
    shaved
    swam in a lane where I could see the pace clock
    asked my counter to signal each 500 &
    even wore my goggle straps over the top of my ears &
    don't over heat

    my counter Beth Rasmussen used tyler blessings new hour swim Iphone app.
    it's really cool

    warm up
    swam easy 50's on 45 for 8 minutes
    got out with 2 minutes to go
    cleaned my gogs and got ready
    my goal was to do 10 x 500 on 5:40

    here's how it went

    0500 05:37

    1000 11:13 5:36

    1500 16:48 5:35

    2000 22:24 5:36 11:11

    2500 28:00 5:36

    3000 33:37 5:37 11:13

    3500 39:22 5:45 (this might not be correct)

    4000 44:48 5:26 11:11

    4500 50:18 5:30

    5000 55:46 5:28 10:58

    went 5,390 yards in an hour
    pleased with this swim,
    improved 260 yards from last week.

    1650 splits
    1650 18:29
    3300 36:58 18:29
    4950 55:13 18:15

    Start: 2011/01/30 @ 12:11:43 CST
    Stop: 2011/01/30 @ 13:11:43 CST

    Splits for swimmer1
    0050 :30.14 00:30.14
    0100 :32.09 01:02.23
    0150 :34.07 01:36.30
    0200 :33.99 02:10.29 1:08.06
    0250 :33.46 02:43.75
    0300 :33.94 03:17.69 1:07.40
    0350 :34.45 03:52.14
    0400 :33.82 04:25.96 1:08.27
    0450 :33.91 04:59.87
    0500 :34.18 05:34.05 1:08.09
    0550 :33.51 06:07.56
    0600 :34.15 06:41.71 1:07.66
    0650 :33.50 07:15.21
    0700 :33.87 07:49.08 1:07.37
    0750 :33.75 08:22.83
    0800 :33.86 08:56.69 1:07.61
    0850 :33.68 09:30.37
    0900 :33.85 10:04.22 1:07.53
    0950 :34.08 10:38.30
    1000 :33.68 11:11.98 1:07.76
    1050 :33.17 11:45.15
    1100 :33.03 12:18.18 1:06.20
    1150 :33.83 12:52.01
    1200 :33.77 13:25.78 1:07.60
    1250 :33.32 13:59.10
    1300 :33.65 14:32.75 1:06.97
    1350 :33.98 15:06.73
    1400 :33.48 15:40.21 1:07.46
    1450 :34.03 16:14.24
    1500 :33.12 16:47.36 1:07.15
    1550 :33.55 17:20.91
    1600 :33.53 17:54.44 1:06.08
    1650 :33.67 18:28.11
    1700 :33.17 19:01.28 1:06.84
    1750 :32.95 19:34.23
    1800 :34.30 20:08.53 1:07.25
    1850 :33.75 20:42.28
    1900 :33.89 21:16.17 1:07.64
    1950 :33.75 21:49.92
    2000 :33.85 22:23.77 1:07.60
    2050 :33.48 22:57.25
    2100 :32.74 23:29.99 1:06.22
    2150 :34.03 24:04.02
    2200 :33.58 24:37.60 1:07.61
    2250 :34.09 25:11.69
    2300 :33.26 25:44.95 1:07.35
    2350 :34.29 26:19.24
    2400 :33.53 26:52.77 1:07.82
    2450 :33.27 27:26.04
    2500 :33.53 27:59.57 1:06.80
    2550 :33.35 28:32.92
    2600 :34.16 29:07.08 1:07.51
    2650 :34.03 29:41.11
    2700 :34.67 30:15.78 1:08.70
    2750 :33.47 30:49.25
    2800 :32.48 31:21.73 1:05.95
    2850 :34.09 31:55.82
    2900 :33.65 32:29.47 1:07.74
    2950 :33.97 33:03.44
    3000 :33.16 33:36.60 1:07.13
    3050 :33.60 34:10.20
    3100 :33.38 34:43.58 1:06.98
    3150 :33.14 35:16.72
    3200 :33.41 35:50.13 1:06.55
    3250 :33.94 36:24.07
    3300 :33.56 36:57.63 1:07.50
    3350 :33.52 37:31.15
    3400 :33.55 38:04.70 1:07.07
    3450 :33.76 38:38.46
    3500 :33.26 39:11.72 1:07.02
    3550 :33.49 39:45.21
    3600 :34.24 40:19.45 1:07.73
    3650 :33.21 40:52.66
    3700 :33.73 41:26.39 1:06.94
    3750 :33.13 41:59.52
    3800 :33.43 42:32.95 1:06.56
    3850 :33.64 43:06.59
    3900 :33.15 43:39.74 1:06.79
    3950 :33.75 44:13.49
    4000 :33.56 44:47.05 1:07.33
    4050 :33.03 45:20.08
    4100 :33.27 45:53.35 1:06.30
    4150 :33.48 46:26.83
    4200 :32.86 46:59.69 1:06.34
    4250 :33.01 47:32.70
    4300 :32.93 48:05.63 1:05.94
    4350 :32.70 48:38.33
    4400 :33.46 49:11.79 1:06.16
    4450 :32.97 49:44.76
    4500 :33.34 50:18.10 1:06.31
    4550 :32.91 50:51.01
    4600 :32.88 51.23.89 1:05.79
    4650 :32.90 51:56.79
    4700 :32.82 52:29.61 1:05.72
    4750 :32.71 53:02.32
    4800 :32.76 53:35.08 1:05.47
    4850 :33.02 54:08.10
    4900 :32.91 54:41.01 1:05.93
    4950 :32.72 55:13.73
    5000 :32.89 55:46.62 1:05.61
    5050 :32.10 56:18.72
    5100 :32.79 56:51.51 1:04.89
    5150 :32.93 57:24.44
    5200 :32.64 57:57.08 1:05.57
    5250 :32.56 58:29.64
    5300 :32.71 59:02.35 1:05.27
    5350 :32.35 59:34.70
    + ~ 38 yds
    5390 total (estimated)

    Updated February 1st, 2011 at 11:54 AM by ande

    Categories
    Masters Swim Meets / Events
  20. Sunday Double, Jan. 30

    by , January 30th, 2011 at 06:10 PM (The FAF AFAP Digest)
    Drylands, 90 minutes:

    Decided to do my most of my workout today in the very large room usually reserved for exercise classes. It was empty. I therefore eschewed the heavy weights (no machines in this room) and did a functional core & plyo based workout, which was quite fun.

    Broomstick twists, 25
    bicycles on bosu, 2 x 50
    long arm crunches, 2 x 50
    reverse crunch w/yoga ball, 2 x 25
    V ups with med ball, 2 x 15
    hip hinges w/10 lb DBs on Reebok core trainer, 10 each leg (much harder than on the floor)
    one arm pull ins with 15 lb DBs in straight arm plank position, keep body as still as possible, 2 x 25
    walking lunges w/15 lb DBs, 2 x 25

    suspended reverse plank isometric, 2 x 1:00 (one with hands in pull up grip and one with hands in chin up grip)
    extreme angle isometric squat, 5:00
    camel isometric, 1:00
    handstand isometric, 2 x 1:00

    overhead squats w/25 lb broomstick, 25
    squat jumps w/broomstick, 10
    alternating squat & squat jump w/broomstick, 20
    plow position + roll up to tuck squat jump, 2 x 10

    10 handstands
    10 walkovers

    med ball slams in racquetball court, 10:00 (floor slams, wall slams, twisting slams, start slams, single arm slams, etc.)

    RC Work, 10-15 minutes

    Ate an energy bar and headed to the pool ...


    Swim/SCM/Solo:

    Technique Day -- nothing but 25s

    Warm up:

    600 various

    Main Sets:

    8 x 25 russian breast drill with fins

    8 x 25 fly w/fins @ 100 pace @ 1:00

    8 x 25 backstroke hesitation drill

    8 x 25 free w/overkick

    8 x 25 chest press fly

    20 x 25 shooters w/MF

    -- Used the long competitor MF today. I think I have to retire this one. The blade is so long (over a foor) that it places too much stress on the injured part of my toe/foot. I compensated by working on DPS and kicking from the chest down. 9 kicks per length on back or belly; 10 kicks per length on side. Tried to do a couple of these fast, but immediately got cramps, so desisted. Still waiting impatiently for my Finis Foil MF.

    100 dolphin dive

    Total: 2200

    10 minutes hottub

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

    Commentary:

    I originally had intended to go to my team practice this am. But I didn't get home from the high school district champs until 11:00 pm, which meant I went to bed after 1:00 am. So I just got up too late. Decided to do some functional dryland training and technique work for a change. I suspect I'm going to be just as sore from this body weight workout as I usually am from heavier weights.

    Mini Fort did pretty well at her swim meet, advancing to Regionals next weekend. Fort Son did very well at the Mid-Atlantic erg championships, and qualified to compete in the CRASH Sprints in Boston on Feb. 20. http://www.crash-b.org/. Problem is he's over 18 and born after X date and so can't compete in the 18 & U junior division, where (as a high school kid) he really belongs. The Open division will have Olympians and Ivy rowers, who would squash him like a bug. Mr. Fort opted out of the half marathon race because of the snow on the course and instead did a 24 mile run with his training partner. They meant to go 20, but miscalculated the distance. Geez.

    Updated February 1st, 2011 at 07:26 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts