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  1. 40 hours to SPLASH TIME

    Well....... I'd like to say that I'm excited about my swim (and I am), but I've watched the temperature readings from the channel buoy drop steadily since I arrived in LA 2 days ago.
    http://www.ndbc.noaa.gov/station_page.php?station=46222
    The current reading is 60 degrees, but that only tells a part of the story, as there is an up welling near the CA coast causing drop of a few degrees plus the currents are running strange.

    Last night, Morgan from Berkeley made her attempt, and started from the mainland to adjust for the currents. Water temp was 56 degrees for her 11:51 PM start and the chop had almost everyone on board losing their cookies. She resigned half way not able to hold down her feeds. A great effort, I hope I can channel (the pun) the same strength.

    I've got to try and find that happy place.... get some sleep and ginger.

    Suzie swims tonight.... fingers crossed for a change in conditions.
    Categories
    Uncategorized
  2. Random entry - July 16, 2010

    by , July 17th, 2010 at 05:45 PM (Swim like an Orca, but faster !)
    Aquasol 4:30-6:00 PM

    Warm (450)
    2x100FR, 200IM drill, 50FR

    13x100 IM and Stroke (IM Superset) 2:00
    (1, 3, 5, 7, 9, 11 & 13 IM
    2.100Fly, 4.100BK, 6.100BR, 8.100FR, 10. 50 Fly/50 BK
    12. 50BR/50FR) kept IM to 1:30, FR to 1:18, Backs are coming in on 1:30 and BR on 1:36
    50 ez
    20x25 Sprint kick w/board on :40
    50EZ
    8x25 2 each stroke sprint from blocks (dive)
    100 cool

    Today was 104 degrees and the deck burned un-sandeled feet. After each set, there was just no cooling off!
    Ive been getting more aggressive with ankle flexion, as my kick really sucks, its holding up any significant progress. I continue to make progress though, in tiny steps.
    I recently, due to financial reasons, tried the Gatorade G2 powder in the single use packets for .79 at GNC. In the past week, I feel I have more energy than the Pure Sport I was on for a month after my Cytomax ran out, I felt like lead on Pure Sport.
    I usually down 12-16 ounces one hour before a workout, its seems to work. I tried just water after each set and it seemed to help prevent cramps at the end of workout sprint sets.

    Updated July 17th, 2010 at 05:52 PM by EricOrca

    Categories
    Swim Workouts
  3. Saturday, July 17

    by , July 17th, 2010 at 04:46 PM (The FAF AFAP Digest)
    I spent the morning absolutely sweating my ass off at our Saturday A summer league meet for 3.5 hours. I can remember last summer, at times, thinking "where the heat?" This summer, in contrast, has been almost unrelentingly oppressive. The only enjoyable moment was watching Lil Fort, my 9 year old, drop 5 seconds in her 50 meter free. I guess being out of the water for 2+ weeks didn't bother her at all. Didn't see that coming ... I was rather worried I'd be dehydrated, but after lunch I drove to the pool for a mellow recovery workout. I was kicked out of the deep end for a lifeguarding class.


    Swim/SCY/Solo:

    Warm up:

    700 various

    Hypoxic/Streamlining Set w/MF:

    50 x 25 @ 15 or so RI, done as:

    10 x 25 belly shooter
    10 x 25 back shooter
    10 x 25 shooter, alternate left and right side
    10 x 25 twirling shoooter
    10 x 25 glide drill + scull

    50 EZ

    Pull Set:

    5 x 200 w/paddles @ 3:00, smooth

    100 EZ

    Total: 3100

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

    Commentary:

    I had been tempted to do Geek's set #3 from today, but I decided to stick to the recovery workout plan and do that set next week. I also think it's time to add in more speed.

    I am slightly worried that my usual pool will be closing from August to October 17 for some needed renovation work. Quite a long time. I suspect my other nearby rec pool, Oak Marr, will really be packed in August. GMU is closed the first two weeks of August as well.

    I got to chat with Nuthin' But 50s for awhile too. He's aged up this season, is swimming 5x a week and doing 3-4 LC meets this summer. I told him I'd be doing nuthin but 50s at Zones.

    Attached are some more pics form Stockholm showing the Royal Palace, the changing of the guards and a couple interior shots of Storkytkan, a 700 year old cathedral with a huge carved statue of St. George & the Dragon.
    Categories
    Swim Workouts
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  4. Long course, long axis, and just plain long!

    I swam the early Saturday AGUA LC workout. Hereís how it went:

    1100 lcm warmup (300 FR + 100 BK + 300 FR + 100 BR + 300 FR)

    4 x 200 FR, done as 50 K + 100 6K/S drill + 50 swim [On this drill (6 kicks on each side, then 1 freestyle arm stroke to rotate to other side, repeat), we focused on making head movements and arm movements separateóie putting face in the water, then taking the arm strokeówith the goal of separating those movements in whole stroke. I think Iím finally getting better at this.]

    100 easy

    2 x 350 FR (200 smooth + 10 sec. rest + 100 good effort + 20 sec. rest + 50 sprint), w/ 1 min. rest in between [I went 3:17/1:25/:37 on the first set, 3:15/1:25/:34 on 2nd]

    50 easy

    6 x 100 dolphin kick w/ fins: 1-3 on back, desc.; 4-6 on side, desc. [1:45, 1:35, 1:28; ?, 1:40, 1:32]

    2 x broken 800 (1st was 200 FR / 400 BK / 200 FR; 2nd was 200 BK / 400 FR / 200 BK; on both the goal was to do the 200s smooth and moderate and to maintain a steady, detectable kick throughout the whole 400) [I actually managed to move my legs throughout the entire 400 FR, a minor triumph for me (my legs tend to regard themselves as sprint specialists). Whether this resulted in actual whitewater behind me, Iím not sure.]

    200 warmdown

    This was my longest workout in a whileóa little over 5K altogether--and Iím feeling it now. But it didnít ever feel tedious, even on the broken 800sóit really helps to have specific goals on each set. I did get in a fairly comprehensive stretch while waiting for the bus after workout, and that felt wonderful.

    Iím off to do weights nowóIíve resolved to be more diligent about getting in my weight workouts for the rest of the summer.
  5. Saturday, 7/17/10

    by , July 17th, 2010 at 01:00 PM (A comfort swimmer's guide to easy swimming)
    SCM, with Carrie
    Distance day

    Warm up
    1 x 400 swim
    (did 200 free/200 back)

    Drill/Swim Set
    Repeat twice:
    1 x 100 Drill Fly/2:00
    (did a mix of drills by 25's)
    1 x 100 Pace Back/2:00
    (went 1:37 both times)
    1 x 100 Drill Breast/2:00
    (did a mix of drills by 25's)
    1 x 100 Strong Free/2:00
    (went 1:27, 1:25)

    Distance Main Set
    1 x 500, 1 min rest
    (went 7:40)
    1 x 400, 1 min rest
    (went 6:07)
    1 x 300, 1 min rest
    (went 4:33)
    1 x 200, 1 min rest
    (went 3:00)
    1 x 100, 1 min rest
    (went 1:25)

    Kick Set
    400 IM/10:00 - no board or fins
    8 x 50/2:00 FAST
    (did these as 2 w/board, 2 on back, all flutter kick averaged 55)
    Swim 4 x 50/1:00 smooth
    (2 free at 43-44, 2 back at 47-48)

    Cool down
    200 ez free and back

    Total: 3900 meters
    Categories
    Uncategorized
  6. Sarasota Y Sharks Masters 5:30 AM Workout -07/19/10

    by , July 17th, 2010 at 10:45 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Summer Nationals start three weeks from today. Accordingly we start our taper/rest today

    Be sure to eat well and get plenty of

    LCM
    WARM UP:
    1 X 250 4:30
    1 X 150 2:45
    1 X 100 1:45
    Twice through.

    8 X 100 Free 2:00
    Swim all at 80/90%.
    #8 at 100%

    2 X 100 2:10
    Swim down.

    3 X 100 kick 2:30
    4 X 50 kick 1:15
    50's: 25 fast/25 moderate

    8 X 50 1:30
    Choice/stroke
    Swim all at 80/90%
    IM'ers: 2 of each stroke.

    2 X 100 2:10
    Swim down.

    4 X 25
    Blocks, sprint 25/return easy.

    WARM DOWN: 4 X 50 easy 1:00

    3300M
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout -07/16/10

    by , July 17th, 2010 at 10:37 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Sorry this is late getting posted!

    LCM
    WARM UP:
    4 X 100 1:45
    4 X 200 3:20

    1 X 200 kick 4:45
    8 X 50 kick 1:15
    50's: 25 fast/25 moderate

    1 X 800 free 12:00
    4 X 200 3:15
    200's: choice, providing you can make the interval.

    9 X100 2:15
    Choice.
    #3-6-9 are fast

    WARM DOWN: 4 X 50 easy 1:00

    4500M
    Categories
    Swim Workouts
  8. 7/16/2010 workout

    So I have been doing this P90X for 3 days now, and I must say its been good. However, Im beat from it and when I go to swim Im still sore. Since I swim in evening at 730 cant really do it after I swim, or I guess I could but would be starting it at 930. Its one of those pick your poisons and for right now will just keep grinding it out. Didnt do to much hard stuff at practice cause I worked the arms and shoulders today in P90x so I didnt want to overdo anything.

    25yard pool
    Warmup
    500 whatever
    10x50's @ 50 drill swim. Yes, this is pretty much my standard warmup every day. I will do catchup drill then fingertip drag, then fist swim on the drills
    10x50's @ 1:00 25 underwater/25 easy
    10x50's kick board @ 1:00 tombstone style, hold board verticle in water, half of board should be under water other have above

    Main Sets
    5x200's IM @ 3:00 decend

    5x100's free @ 1:30 decend, went 1:15, 1:12,1:07, 1:02, 57

    3 times thru
    1x50 free @ 45
    1x100 free @ 1:10
    1x150 free @ 1:40
    ** no rest in between rounds

    16x25's @ 30 cruise

    200 warmdown
    5,000 yards

    tomorrow I have a long practice planned, lots of distance free and distance IM. Will probably swim first tomorrow then P90x later in day
    Categories
    Uncategorized
  9. Age Group Championships

    by , July 16th, 2010 at 07:43 PM (Mixing it up this year)
    Wonderful discovery last night, Dynamo was having Masters practice in the morning before the Age Group States! I got in and had fun with Skippy and CeCe and got a good workout in. They made me lead so I got tired after a while. Luckly we only got about an hour in before we had to get out.

    500 Free
    5x100@1:45 Free as 50 drill/50 swim
    6x200@3:15 Free w/paddles & fins Descend 1-4 #5 easy #6 fast
    9x100@1:50 Fly w/fins 3 times thru #1 50 rt arm/50 lt arm #2 25 rt/25 swim/25 lt/25 swim #3 kick streamline on back
    100 free Easy

    Total 3200 meters
    Categories
    Uncategorized
  10. July 14 -16

    by , July 16th, 2010 at 06:35 PM (Elise's Fitness Fun)
    Did a 3 mile walk/jog on Wednesday through the cotton fields. On Thursday, did a 2000 yard swim as follows:

    4 x 500 on 7:30: Odds are free and evens are kick with fins. On evens, kick is as follows: alternate 100 back kick, 100 free kick with board.

    On Friday, did a 2 mile run alterating 2 minutes easy, 1 minute hard.
    Categories
    Uncategorized
  11. Friday, July 16

    by , July 16th, 2010 at 06:06 PM (The FAF AFAP Digest)
    Bike, 60 minutes:

    It was much much to hot to go outside today except to hop in a pool. This summer just seems insanely hot and humid. So I rode my indoor cycle while reading The Girl Who Played With Fire.


    Drylands, 50 minutes:

    Went to the gym with Mini Fort this afternoon and did the following:

    chest passes w/med ball, 20
    (Mini yelled at me to keep my thumbs up so it would mimic the lunge in evil)
    tricep passes w/med ball, 20
    med ball slams, 2 x 10
    goblet squat, 60 x 2 x 15
    squat X press, 40 x 2 x 15
    one footed push ups, 2 x 25
    box jumps, 2 x 10
    russian twists on incline bench w/25 lb plate, 2 x 25
    flutter kicks on bosu, 2 x 50
    deadlift, 80 x 2 x 10
    (haven't done this in many months)
    leg press, 330 x 2 x 10

    regular RC exercises

    I was tempted to go to hot yoga tonight -- I haven't had a stretch in eons -- but it simply too appalling hot to go get even hotter.

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

    Commentary:

    I still felt pretty energetic today after my double yesterday. My shins can feel the drylands though. I'm going to try to sneak in a swim during the day tomorrow, and do some slow swimming and hypoxic work. I have to get up at the crack of dawn for a SL meet to go watch my short axis girls. I will have to indulge in Geek's metric ton of coffee to pull this rare feat off. Sunday I hope to get to my LC practice and I will be keeping my fingers crossed for Fort Son who is rowing in the finals (seeded 6th) on Sunday am. Oddly, the son of my former "secret nemesis" will be rowing on Sunday as well (but as a heavyweight). Small world.

    FYI, I ran across this video on core stretching on FB. I haven't watched it yet, but will.

    http://www.stumbleupon.com/su/1Dx4sf...stretching/r:f

    Today's photos are from Stockholm. The old town, Gamla Stan, with its tiny alleys and cobblestone streets was amazing to walk around. The first photo is the square of the Parliament building, the second is 14th century Riddarholm Church where many of the Swedish monarchs are buried. The interior, which you cannot take pictures of, was decorated with hundreds of elaborately carved coats of arms. Lil Fort was creeped out by walking over dead people. lol

    Updated July 16th, 2010 at 09:20 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Spinning
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  12. Friday, July 16

    by , July 16th, 2010 at 06:06 PM (The FAF AFAP Digest)
    Bike, 60 minutes:

    It was much much to hot to go outside today except to hop in a pool. This summer just seems insanely hot and humid. So I rode my indoor cycle while reading The Girl Who Played With Fire.


    Drylands:

    Went to the gym with Mini Fort this afternoon and did the following:

    chest passes w/med ball, 20
    (Mini yelled at me to keep my thumbs up so it would mimic the lunge in evil)
    tricep passes w/med ball, 20
    med ball slams, 2 x 10
    goblet squat, 60 x 2 x 15
    squat X press, 40 x 2 x 15
    one foot push ups, 2 x 25
    box jumps, 2 x 10
    russian twists on incline bench w/25 lb plate, 2 x 25
    flutter kicks on bosu, 2 x 50
    deadlift, 80 x 2 x 10
    (haven't done this in many months)
    leg press, 330 x 2 x 10

    regular RC exercises

    I was tempted to go to hot yoga tonight -- I haven't had a stretch in eons -- but it simply too appalling hot to go get even hotter.

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

    Commentary:

    I still felt pretty energetic today after my double yesterday. I'm going to try to sneak in a swim during the day tomorrow, and do some slow swimming and hypoxic work. I have to get up at the crack of dawn for a SL meet to go watch my short axis girls. I will have to indulge in Geek's metric ton of coffee to pull this rare feat off. Sunday I hope to get to my LC practice and I will be keeping my finger's crossed for Fort Son who is rowing in the finals on Sunday am.

    FYI, I ran across this video on core stretching on FB. I haven't watched it yet, but will.

    http://www.stumbleupon.com/su/1Dx4sf...stretching/r:f

    Today's photos are from Stockholm.
  13. Swim Across America

    Swim Across America is tomorrow....HOLY COW! SWIM ACROSS AMERICA IS TOMORROW!

    I'm NOT prepared for this at all! I'm supposed to be doing my first OW tomorrow, swimming a mile in Lake Michigan, and I haven't even thought about anything aside from the fact that I have to be there to help set up at 6 AM tomorrow.

    I'm going to be jumping into this one like I tend to do the rest of my life - without a single extra thought. (Lets hope I jump IN the water, not too soon or I'll just be eating sand.)

    So here's my schedule for tonight through tomorrow:
    Leave work in about 20-30.
    Get to Runner's Edge so I can try on wet suits so I know what size to rent tomorrow.
    Go home, mow the lawn.
    Shower, Lift at the gym (if I have time, legs tonight!)
    6:00 PM Play two softball games
    Go home, shower (again, I know)
    Get to Milwaukee for a party I'm helping host (You should come! PM me if you're interested!)
    11:30ish PM: Head down to home, pick up Greg from his mom's house (he's dog sitting) and go to his place in Chicago so I can sleep.
    5:30 AM UP AND ATOM! Time to help set up for Chicago's very own Swim Across America!
    7:00 AM Rent my wetsuit!
    9:00 AM Swim
    10:00 AM Call for help while swimming
    6:00 PM Leave hospital.... Oh wait, scratch these last two.
    10:00 AM-11:30 AM tear down, eat lunch and head home.

    So you can see - things usually get interesting. I have this weird tendency to over-commit myself. I get it from my mom.

    See you all (or not) tomorrow at S.A.A! Hopefully I won't be drowning!
  14. FAST Fri Jul 16th 2010

    by , July 16th, 2010 at 02:59 PM (Ande's Swimming Blog)
    FAST Fri Jul 16th 2010

    Subscribe to Ande's Swimming Blog

    2010 SCY Top 10 preliminary rankings are up
    here's how Longhorn Masters did

    Name Search

    Yr / Course / Age Group Search


    LCM
    chris Coached
    6:30 TO 8:30
    Austin UT Swim Center div well
    swam with tyler, todd, chris, doug, nate, james, larry & tennielle
    wore a brief
    left late, got gas & BAD TRaffic today
    dove in at 6:50




    WARM UP
    missed it


    MAIN SET

    20 x 50 on 1:30
    odds fast
    evens easy
    held 30's & 31's

    assigned 1000
    did skipped it

    did a few fast 50's

    2010 MEETS:

    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
    Entered Zones yesterday & got my hotel
    Categories
    Swim Workouts
  15. Friday, 7/16/10

    by , July 16th, 2010 at 02:05 PM (A comfort swimmer's guide to easy swimming)
    SCM, solo

    I struggled a bit today. I'm tired from not sleeping well the last 2 nights and am sore from weight training. These two things combined made today's practice a struggle.

    Warm up
    300 Free
    200 Back
    100 Breast
    6 x 50/1:00 ds 3
    (did 1-3 free, 44-41-39; 4-6 back, 50-46-43)

    Main Set:
    8 x 25/40 Fly Strong
    (average 20)
    1 x 100 Free/2:00 smooth

    8x 25/40 Back Strong
    (average 22)
    1 x 100 Free/2:00 smooth

    8 x 25/40 breast strong
    (average 30 - I just don't "get" this stroke. I think it exists solely to torture people like me. lol)
    1 x 100 Free/2:00 smooth

    8 x 25/40 free strong
    (average 18)

    Cool down
    1 x 100 Free smooth

    Total: 2100 meters
    Categories
    Uncategorized
  16. Friday LCM workout

    This morning I swam the early workout at AG. Hereís how it went:

    100 lcm warmup

    500 pull

    12 x 50 flutter kick on back, emphasizing streamline and dolphins off walls

    10 x 50 FR @ 400 pace, flipping to feet to end each one, @ 1:15 [held somewhere between 40 and 44 on all of these]

    4 x 400 @ 1-2 min rest: 1st = 300 moderate / 100 fast; 2nd = 200 moderate / 200 fast, etc.
    [We ran out of time for the 4th one. I went 6:04 on the 3rd.]

    300 warmdown

    I was glad to get another shot at the 4 x 400 FR setóI felt like I had wimped out of something similar on Wednesday and was glad to get a do-over. But I was also very glad to stop at 3 (it was time for the kidsí team to take over our lanes, and the kids coach does not fool around about starting on time.) I do find swimming long FR sets so much more wearing than doing IM or stroke sets.

    After practice I went to the chiropractor. The ART and Graston therapy heís done on my neck seem to have helped both with mobility and painóitís been 4 weeks (and 2 meets) since my last massage and I havenít had any neck or upper back pain or spasms, and that must be some sort of record for me! Heís not sure Iíll get a lot more movement back into my neck, and thinks the limitations I have now are due to bone spurs on the spine rather than muscle problems. Iím hanging my head backwards off a wedge thingy daily to see if it helps further, and have another appointment in a couple of weeks to see how things are going. Iím really glad I can breathe to my left in FR now without pain, although itís still not as comfortable as breathing to my right side.

    I do have a massage scheduled this afternoonóthe rest of my body is demanding it, even if my neck is not!
    Categories
    Uncategorized
  17. Drylands + LCM Swim, Thursday, July 15

    by , July 15th, 2010 at 10:13 PM (The FAF AFAP Digest)
    Drylands:

    broomstick twists, 1 x 25
    long arm crunches, 1 x 50
    twisting med ball slams, 2 x 15
    reverse decline crunches, 2 x 25
    scissors on bosu, 2 x 25
    flutter kicks on bosu, 2 x 50
    back extensions w/25 lb plate, 2 x 15
    broad jumps, 1 x 10
    altitude drops, 1 x 10
    skull crushers, 50 x 2 x 10
    seated bicept curls, 40 x 2 x 10
    single arm standing lat pulldown, 55 x 2 x 10, each arm
    wall squats against bosu w/med ball on lap, 2 x 1:00
    plank, 1 x 1:00

    usual RC exercises

    Had to dash out before doing a second set of some things ...


    Swim/LCM/Team:

    No thunder tonight!

    Warm up:

    400 swim
    300 kick
    200 IM drill
    100 scull

    Main Sets:

    3 x 300 pull @ 4:30

    4 x 200 @ 3:30

    #1 = 50 fly/100 free/50 fly
    #2 = 50 back/100 free/50 back
    #3 = 50 breast/100 free/50 breast
    #4 = 50 stroke choice/100 free/50 choice

    I used fins (b/c of fly) and substituted a 100 backstroke kick for the 100 free on all of them. I did fly on #4. LC fly didn't feel quite as dreadful as I feared it would be.

    50 EZ

    5 x 100 kick @ 2:20
    25 with board held vertically like a tombstone + 75 regular kick

    I did backstroke kick, no fins, on all of them. Long course kicking without fins is a very tedious endeavor indeed. Mental note to bring my monofin to the next practice.

    50 EZ

    3 x (50 AFAP off the blocks + 150 EZ)

    Instead of going off the blocks (calves were slightly crampy), I did 3 x 50 fly with fins from a push. I went 28, 28 and 29. I was somewhat surprised by these times, faster than I expected. My fly feels slightly choppy though.

    Total: 3900 meters

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

    Commentary:

    I may be getting back in some semblance of swimming shape. I always do much more freestyle in LC. I feel like I get more into a groove without all the flip turns.

    There is some progress on the GMUP front. Apparently, there was enough hue & cry from team members to persuade the powers that be not to outright terminate the team. We're discussing options, and there may be one fairly promising one. It will be interesting to see how it all shakes out. Fingers crossed.

    Down in Dollywood, Fort Son's team did respectably well in prelims and moved on to the next round. Unfortunately, for lightweights, there is no junior division, so his boat is rowing against college teams who dole out "punishment." (Not sure why there is this type of discrimination against lightweights in rowing.) His boat is also too light. For lightweights, the boat average is a max 155. His boat average is 143, a huge difference. In fact, Fort Son has been losing weight this summer with rowing doubles & gym sessions. He needs to gain some weight or have a growth spurt soon. Any ideas for fattening him up? (Conversely, Mini Fort is on the Jazz Hands swim plan -- hit the gym and swim 1x a week.)

    Here are some more St. Petersburg pics. The first and last one were from the canal tour. The middle three are of Peterhof Palace, built by Catherine the Great as her summer palace. The fountains there are amazing. The middle one depicts Peter the Great as Neptune, defeating the enemy while his allies (the turtles) refuse to help and thus slink away from the battle scene.

    Updated July 15th, 2010 at 10:19 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
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  18. 7/16

    by , July 15th, 2010 at 08:03 PM (The Labours of SwimStud)
    Early swim at 5:30
    Warm up
    400 Free

    Main
    12 x 150 IMO
    100 FR/50 Stroke 4 times
    50 FR/100 Stroke 4 times
    100 FR/50 Stroke 4 times
    12 50 Kick desc 123 x 4
    4 x 200 3:30 3rd 50 kick focus

    Cool
    300 FR
    Enjoyed this one. Good IM set although I struggled on the intervals a bit...and did Free apart from BR for the 3rd round.
    The kicks I had my fins on.
    200's I held the pace and swam them in the 1:35 neighbourhood and so I used the converter to see how it looked in yards. It was about 1:21. Looks like I will be training 1:25s this SCY season.

    Afternoon Cardio and Core
    40 minute run 4.5 miles
    30 minute core work.
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  19. Long Day Today

    by , July 15th, 2010 at 07:26 PM (Mixing it up this year)
    Started with practice early this morning, then drive to Atlanta for State Championships. My swimmer got DQ'ed on her start for the 800 Free and needless to say was very upset. She is also having difficultly getting out of the pool with her knee.

    Here is the workout I managed.

    5x200@3:45 Free
    500 Free kick f/fins every 3rd 25 fast
    5x100@:10R Fly kick w/fins
    500 Free w/paddles & bouy
    5x100@2:00 Free easy 33/fast 33/easy rest
    500 Free w/snorkle

    Total 3500 meters
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  20. thu Jul 15th 2010

    by , July 15th, 2010 at 03:06 PM (Ande's Swimming Blog)
    thu Jul 15th 2010

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    2010 SCY Top 10 preliminary rankings are up
    here's how Longhorn Masters did

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    LCM
    chris Coached
    6:30 TO 8:30
    Austin UT Swim Center div well
    swam with todd nate, pat evoe, chris & tyler
    saw Desiree
    dove in at 6:35
    wore a brief


    WARM UP

    went 600 ish


    MAIN SET

    assigned 2 x 400 fr
    did 2 x (4 x 50 fr)
    odds easy
    evens fast

    assigned 300 fr
    did 200 fr

    assigned 2 x 200 fr
    did 2 x (2 x 50 fr odds easy, evens fast)

    assigned 300 fr
    did 200 fr



    2010 MEETS:

    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
    Entered Zones yesterday & got my hotel
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