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  1. Saturday Swim and Haircut

    by , February 19th, 2011 at 09:57 PM (Swimming, Life, and Other Stuff!)
    This morning was a 3,000 scy workout with Nasti. I cannot quote the times of the descending intervals but I got to the point where I was just swimming straight through as hard as I could. There were no breaks between the descending sets.
    It went something like this:

    **400 Freestyle warm-up
    **1 X 25/ 50/ 75/ 100 freestyle
    **2 X 25/ 50/ 75/ 100 freestyle
    **3 X 25/ 50/ 75/100 Freestyle
    **4 X 25/ 50/ 75/ 100 Freestyle
    **100 Fly cool-down-long and stretched

    3,000 scy

    I treated myself to a haircut, facial, and eyebrow job at the Fredricks Aveda Institute where my eldest daughter is a student. I got all the services and a bottle of product for $52.00. Such a great value and a nice indulgence for me today!

    On President's Day (Monday)Gigi and I are doing a twin 5K workouts in separate locations! We did this on MLK day and will repeat this Monday. If any other bloggers out there want a piece of the cake or have great ideas for a fun 5K workout please post here or on Gigi's blog! If we keep this tradition up I may look into tee shirts for the occasion!!
  2. Beach day

    Today was a gloriously sunny and windless day, so I skipped the team scy workout in favor of a little swimming in the gulf. I had measured a 2K out-and-back course parallel to shore in each direction with google pedometer, and I chose to swim the eastwards one. I went out around 10am, and my water temp reading (in knee-deep water at the shoreline) was 61. It was a little colder than that out past the sandbar, but never uncomfortable. I swam down to the end of Rosemary Beach and back. Itís a nice swim course, because Rosemary has both interesting architecture and distinctive staircases from the bluff to the beach every 150 yards or so, so you feel like youíre making good progress as you swim along.

    I had to duck under a few waves to get out into swimmably deep waters (about 30-40 meters out), but once I cleared the sandbar the waves were just gentle and fun and bounced me along as I swam. I saw one stand-up paddle boarder a further ways out, but otherwise there was nothing and no one else out in the water. Aside from the entrances to ghost shrimp tunnels, I didnít see any ocean lifeóthe tiny fish I saw a few days ago have moved onóbut the gulf did smell a bit fishy in a few spots, so there must be something out there somewhere! The water was really clear, and I could see the bottom the whole time I swam, so it was easy to follow the contours of the sandbar as I went along.

    It was a beautiful and exhilarating swim! I was glad to have no shiver response afterwards, and was able to warm up quickly in the sun on the beach with just my swimsuit on. I went back in in the afternoon for a shorter swim and some floating and playing in the waves. Iím hoping to repeat it all tomorrow!
  3. Healing at Last

    by , February 19th, 2011 at 04:57 PM (Trying to Train Smarter, Not Just Harder)
    Haven't had the energy or inclination to post in here recently. Sometimes I think I am bipolar, the way my mood shifts so dramatically, but I know it really is quite honestly based upon my day at work. If I get my theoretical lunch hour & get to swim on Tuesday's and Thursday's as promised, I am more positive, if not, then I am a grump for several days afterward.

    Today I feel very much like an old lady. My botox is wearing off, my endurance is questionable at best, and my enthusiasm for sports outside of the pool is seriously waning. We have the most beautiful day ever today, and here I am, inside, on the computer. I need a kick in the pants. Still waiting on when we're going to Nigeria, so I don't know if I can enter the Atlanta meet or not, and I already had to scratch the Auburn meet due to my stupid elbows. Wes is going to NCAA Nat's next month, and I can't go watch cause I just haven't got the guts to ask for time off, since I haven't been with the clinic for even a year yet. I am very proud of him, and how well he's done, despite having to switch coaches midway into the season. I think he will have a banner year once we see his final times next month. There I go, living vicariously through my children again!! So anyways, I've been swimming T & Th at lunch, getting in about 2500 each day, which is totally inadequate for my GTD goals, but the good news is that my elbows seem to be healing. So, anyone out there who has golfer's or tennis elbow - I have found the cure, I think!! After 15-16 months of pain, so much so that I honestly despaired that perhaps I just wasn't ever going to get well, I have managed to self treat. Three cortisone shots, several pills and lots of physical therapy later - not to mention the Kinesio Tape - and I find that taking 500mg Magnesium every night before bed, and using BioFreeze faithfully after every workout - and I am getting better. So much so that I didn't put on the Kinesio Tape today after practice -- so much so that I am actually getting excited about pushing it again - without fear of reprisal from my elbows!! Thank heavens there is a God, and He must have had some pity on me, because I'm finally on the road to recovery from this blasted injury!!
  4. Sat Feb 19th, 2011

    by , February 19th, 2011 at 03:15 PM (Ande's Swimming Blog)
    Sat Feb 19th, 2011

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    Dick Nichols pool SCY
    7:00 to 8:30 dove in around 7:10ish
    trained with Tyler "the Miler", todd the breastroke god, James fike, and marcio
    beside larry, paul, pat evoe and guy
    wore FS PRO jammers, getting kinda worn out

    swam easy till she stopped us round 7:15

    Main SET:

    4 x ??? on 2:00
    did 175's

    200 easy

    4 x ??? on 2:40
    did 225's

    200 easy

    4 x ??? on 1:20
    did a 500 fr fast cruise
    went 5:19

    8 x 100k
    started out on 1:20
    but was kinda tired so switched to 1:40 and cruised under 1:15's

    did a few 25 easy speeds and SDKs from a dive

    whitney timed my last one
    went 10.29
    roll off blocks in dick nichols pool

    met Beth my wife at world Gym
    lifted weights and did yoga class with beth
    I suck at yoga and imagine i'm gonna be sore tomorrow

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till

    Updated February 22nd, 2011 at 09:24 AM by ande

    Swim Workouts
  5. Quiet Saturday at the Y pool

    by , February 19th, 2011 at 03:14 PM (Mixing it up this year)
    Most of the kids did not come today. It was nice to just have 2 swimmers to work with. Hot water as usual.

    One of my former swimmers was there too, as thin as ever. She is looking more and more anorexic every time I see her.

    10x100@1:45 Free
    500 Free kick w/fins just seeing if my toe could handle being in the fins
    5x100@1:45 Fly w/fins as 25 rt arm/25 lt arm/25 kick/25 swim
    5x200@3:00 Free w/paddles & bouy went 2:52, 2:45, 2:45, 2:45, 2:39

    the rest of this was with the kids
    500 Free broken 1,2,3,4,1,2,3,1,2,1
    20x25 Fly drills

    Total 4000 yards
  6. It sucks gettin old workout

    by , February 19th, 2011 at 02:56 PM (A comfort swimmer's guide to easy swimming)
    My bday is tomorrow so this is what Coach Kelsey had me do.

    SCY with Carrie and Daryl.

    Warm up
    300 Free

    B-day Set:
    59 x 50's on 1:00
    Alternated rounds with free and back. No breast or fly except # 59 was 50 fly "fast" (Ī40).
    Took an extra minute rest after every 10
    #1 50 smooth
    - free ave. 40, back 45
    #2 50 build
    - free ave. 38, back 43
    #3 1st and last 12.5 yards blastin' fast
    - free ave. 37, back 43
    #4 50 oh man...all blastin' fast!
    -free ave. 34, back 39
    #5 50 easy

    59 x 25's Kick/30 consistent pace
    - Did 20 flutter w/fins & board; 20 flutter on back, no fins; 19 dolphin on back w/fins. Essentially a continuous kick except to change equipment.

    swim 25 ez
    (out of time)

    Warm down
    200 easy back and free

    Total: 4950 yards
  7. Saturday Workout

    by , February 19th, 2011 at 09:02 AM (Pete's swim blog)

    500 Warm up

    3x50 IM Drill down swim back
    3 x 200 Free
    4 x 75 IM no free
    3 x 200 Free

    300 Kick
    200 Pull
    3 x 100 Kick
    200 Free

    100 IM
    200 Pull
    200 Free
    100 IM
    200 Pull
    2 x 100 Free
    100 IM
    200 Pull
    4 x 50 Free

    4 x 25 IM
    4 x 25 Free
    4 x 25 IM
    4 x 25 Free

    100 Cool down

    (5150 Total)

    Visited my friends at HSA today. Kind of a long workout. I'm seeing some big improvement on my breast stroke thanks to Allen's tips. Need to keep working on getting the kick narrower. It gets wider the more tired I get.
    Swim Workouts
  8. Friday recovery wo...Feb 18

    by , February 18th, 2011 at 11:12 PM (Keepin Track 2010)
    450 WU
    6x75pull on 1:10
    S 4x75 (25 p, 25k, 25s) IM order
    S 4x75asabove
  9. I needed a cap-mounted foghorn

    Today I swam the PCB Masters LC morning practice. After gushing in yesterdayís blog about how I loved swimming at sunrise/moonset, this morning I got neitheróit was so very foggy that you could scarcely see 15 meters down the pool. We did an easy recovery workoutóhereís how it went:

    1000 lcm warmup (200s, 200k, 200 IM drill, 200p, 200s)

    8 x 50 (25 easy/25 build) @ 1:00, odds FR, evens ST

    4 x 400 (100p / 200s / 100p) @ :30 rest [did the pull all FR, swim on odds IM, swim on evens FR/BK by 50]

    200 IM drill

    8 x 25 fast kick @ :10-:15 rest

    400 warmdown
  10. Friday, Feb. 18

    by , February 18th, 2011 at 03:07 PM (The FAF AFAP Digest)
    Swim/SCY @ OakMarr w/Speedo:

    Warm up:

    900-1000 various

    Main Sets:

    10 x 50 moderate @ 1:00

    10 x 25 @ whatever interval Speedo was doing
    8 burst
    2 fast shooters

    300 EZ

    Total: 2050



    For a person of at least moderately sporadic intelligent, I had an off day yesterday. Trying to be efficient, I scheduled my somewhat anemic body for blood work (lots of vials) and PRP (more blood draws) on the same day. I made it worse by forgetting to take iron and having some wine last night. Result: woke up completely flattened with no energy. So, as Speedo notes in his blog, I was NOT ready for any timed efforts. I kind of slogged through this workout next to Mr. Flutter Kick and Jazz Cullen Jones. Hopefully, I can show up next week to give Pete some competition.

    The PRP is going reasonably well given the diagnosis (tenosynovitis + arthritis). After the second treatment, there was some noticeable improvement/less pain on the outer part of my big toe. So this time the doc really focused on the inner part. It always takes a few days to ramp up the swimming after PRP. I was doing one foot push offs today, so the 25s suited me just fine.

    I'm hoping I feel up to going to my team practice tomorrow to get in some basic aerobic work while my foot calms down.

    Still need to sign up for the Warrenton meet, but I can't decide what to swim. I wish 100 fly were later in the morning.
    Swim Workouts
  11. A bit of sprinting today

    by , February 18th, 2011 at 12:10 PM (A comfort swimmer's guide to easy swimming)
    Friday, 2/18/11
    SCY, Solo

    Warm up
    400 swim as 200 free/200 back
    6 x 50 desc 3: 3/50, 3/55 all free
    8 x 25/30 Strong IM order

    Swim Set #1:
    1 x 100 free/3:00 smooth
    2 x 50/1:00 AFAP
    - free off blocks, 31Ī
    1 x 100 free/3:00 smooth
    4 x 25/45 AFAP
    - 2 back, 2 free, odds off blocks no times
    1 x 100 free/3:00 smooth
    8 x 12.5/30 AFAP
    odds back (spin drill), evens free; times 7-8

    Swim Set #2
    2 x
    Round 1 back, Round 2 free
    50 drill
    Dive 25 fast - 25 easy
    25 blast kick - 25 drill
    Dive 37 1/2 fast - 12 1/2 easy
    50 breath 7's or 9's
    Dive 50 fast
    -back was under 33, free was 32

    Swim Set #3:
    3 x 100/2:00
    #1 50 1-arm back/50 back swim
    #2 backstroke
    #3 reverse IM
    (was supposed to do 3 rounds of this but ran out of time.

    Cool down
    100 easy free

    Total: 2500 yards
  12. FAST Fri Feb 18th, 2011, 50's & 500's

    by , February 18th, 2011 at 10:54 AM (Ande's Swimming Blog)
    FAST Fri Feb 18th, 2011

    Subscribe to Ande's Swimming Blog

    This Fri & Sat is the 2011 Texas 4A & 5A High School State Swimming and Diving Championships
    2011 Class 5A State HS Championships Heat Sheet & Results
    2011 Class 4A State HS Championships Heat Sheet & Results

    The 2011 Missouri Grand Prix started today & goes through Monday

    Whitney Coached
    UT Swim Center, SCY, DIVNG WELL, which was way warm
    5:30 to 7:00 dove in around 5:35
    trained with Mike Varrozza and Tyler "the Miler"
    beside Guest & former UT Swimmer Chris Archer who's now in NYC, James Fike, Todd Bartee, Ned, Larry and Max
    wore FS PRO jammer

    swim till 5:45

    Main SET:


    50 fr fast in heats
    went 23.9

    150 easy

    500 fr strong on 12:00
    desc by rounds
    went 5:22

    150 easy

    50 fr fast in heats
    went 22 high

    150 easy

    500 fr strong on 12:00
    desc by rounds
    went 5:14

    150 easy

    50 br easy speed
    (3 strokes down, 4 strokes back)
    went 33

    150 easy

    Assigned 500 fr strong on 12:00
    Did: 200 easy speed

    150 easy

    changed into old B70 legskin

    skipped the fast 50 fr

    skipped the easy 150

    500 fr fast
    from a dive
    went 5:08

    should have been tougher on the last 100,
    just swam with a 2 beat kick instead of doing a 6 beat kick sprint, felt pretty strong & didn't die

    100 fr easy

    the old me would have prioritized the 50's and swam the 500's smooth, today I worked the 500's & cruised the 50's
    no NOON Practice today because of the meet

    went to breakfast and found a $20 bill on the ground in the parking lot by my car as I returned to it

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till

    Updated February 18th, 2011 at 11:07 AM by ande

    Swim Workouts
  13. Friday, Feb. 18, 2011 5:00am

    by , February 18th, 2011 at 10:08 AM (Fast Food Makes for Fast Swimming!)
    I didn't do a whole lot of swimming this morning...just mostly a last minute splash before the meet on Sunday.
    Meet director sent me an email saying they couldn't take out the 2nd 30 minute warmup after the 400IMs, which is too bad. Looks like we'll be stuck at the meet later than needed. 11:00am has a 1-hour warmup. At 12:00pm, Approx 2 heats of 400 IMs, then another 30 minute warmup???!! Timeline shows the meet ending around 6:30pm or later I've got about a 2 1/2 hour drive home over the pass too, which sucks, but it'll get done.

    500 warmup

    5 x 100 @ 1:30 holding as close to my 500 pace as possible
    --went 1:01, 1:02, 1:02, 1:01, 1:01
    **I really wasn't that tired doing these, which could be a good sign, or maybe because I actually had almost 30 seconds of rest to recover on each one.

    After this I just went back an forth working on speedplay in different strokes, turns, did a few starts. Feeling really good. Watch out I come!!!
  14. MATT Friday Workout

    by , February 18th, 2011 at 08:47 AM (Pete's swim blog)

    400 Warm up

    8x50 - :50 2 Easy/2 Hard
    100 Stroke - 2:00
    8x50 Kick - :50
    100 Stroke - 2:00
    200 IM - 3:00

    8x50 - :50 2 Easy/2 Hard
    100 Stroke - 2:00
    200 IM - 3:00
    300 Free - 4:00

    8x50 Drill - :50
    100 Stroke - 2:00
    200 IM - 3:00
    300 Free - 4:00
    2:00 Break
    400 Free - 5:00

    200 Cool down

    (3400 total)

    Weight is dropping fast since I've had a cold. Problem is I've run out of gas the last two days. I think it may be my body getting used to the daily grind again. I lasted through the final 300 free but had to pull up with 60 yards left to go on the 400. Felt really sick all of a sudden.

    Thanks to Allen, Arthur and Redbird (hopefully I didn't forget anyone) on the backstoke/breaststroke help. I'm already mixing some of the tips in and it is helping.
    Swim Workouts
  15. LCM Disappointment

    by , February 18th, 2011 at 08:31 AM (Mixing it up this year)
    I was expecting LCM but got SCY this morning. Managed to salvage with a distance workout.

    10x100@1:45 Free
    5x100@3:00 Free w/paddles & bouy desc 1-5 went 2:51, 2:49, 2:45, 2:39, 2:35
    1000 Free broken after each 100 for :10 time minus rest was 14:01
    200 Back
    200 Free
    200 IM drill
    200 Free
    200 Free easy

    Total 4000 yards
  16. Lake Washington Meet, Sunday 2/20 FAST TIMES :)

    by , February 17th, 2011 at 10:29 PM (Fast Food Makes for Fast Swimming!)
    Get ready for some fireworks. This one's gonna be a fun one!!! There are some really fast swimmers in most of the events, making the final heats some real showdowns. I'm really looking forward to the 200 IM heat. In the top 6, Kirk, That Guy, myself, and a couple others are going to have a race. The 500 free is another good showdown with Kirk at the end of the meet.
    I'm in 200 fly, 200 IM, 100 back, 100 breast, & 500 Free
    Here's a copy of the psych sheet for all to view. Enjoy.

    Updated February 17th, 2011 at 11:44 PM by jaadams1

    Swim Workouts , Meets
    Attached Thumbnails Attached Files
  17. Nasti Thursday

    by , February 17th, 2011 at 10:10 PM (Swimming, Life, and Other Stuff!)
    An easy workout tonight with Nasti's. I had a new lane-mate. Nice guy!

    skipped warm-up due to talking.
    **4 X 150 Free @ 2:30
    **4 X 125 @ 2:30 (50 stroke IMO followed by reg IM order)
    **8 X 50 @ 1:00 IMO
    **2 X 200 (25 stroke/25 Free in IMO) @ 4:00
    **4 X 75 (25 stroke/50 free) @ 1:20
    **4 X 50 Free descend @ 1:00
    **4 X 25 kick

    2,500 scy

    I am off to meditate before bed. I tried to do it earlier but aborted due to phone call, cats, and finally just giving up!

    PS--I recently received a color "Nook" from Barnes and Nobles for a gift. Does anyone have one of these readers? Do you like it? I'm not sure if I should keep it or trade it for a Kindle. I really don't know anything about either of them.

    Updated February 17th, 2011 at 10:20 PM by Bobinator

  18. Kicking in the moonlight

    This evening I swam the evening workout with the Panama City masters. Hereís how it went:

    150 scy easy swim
    8 x 75 k/d/s @ 1:30, odds FR, evens rIMo

    8 x 25 kick @ :30, 2 x (easy/build/easy/fast)

    20 x 25, every 4th sprint, alternating 4 FR @ :25 and 4 BK @ :30

    5 x 100 kick (50 easy/50 fast) @ 2:00

    15 x 50 @ :50, 5 easy, 5 moderate, 5 fast [goal was to keep last 5 under :35, and I did]

    5 x 100 kick desc. @ 2:00 [1:57 1:50, 1:47, 1:44, 1:40]

    5x thru
    100 FR fast @ 1:30 [1:08, 1:07, 1:07, 1:07, 1:05. Goal was to keep these under 1:10)
    100 easy @ 2:30

    200 warmdown

    It was a clear and warm night, and for the first time at this winter there were non-swimteam kids just playing in the pool during our workout time. During my set of 25s two small girls a couple of lanes over were having a lengthy discussion about whether to be fairies or mermaidsóit was very sweet. The sun set and full moon rose during the course of the workout, and I did most of my kick without a board so I could watch them. Iíll be back for more tomorrow morning, and it made me happy to think that they will be too, just with their places swapped in the morning sky. Itís really cool that workout times this time of year coincide with the prettiest times of day.

    Iíve ventured into the gulf for increasingly longer times the last few days. Today I was in for about half an hour, mostly swimming back and forth in front of the place where Iím staying. I got a water temp reading on my thermometer of 62, although the newspaper still claims itís 56. I think on sunny days the shallow water near shore has warmed up considerably by the time I venture out in the afternoon. If conditions are good this weekend (and theyíre supposed to be) Iím hoping to go for a longer parallel-to-shore swim Iíve measured on google maps.
  19. Thursday Feb 17

    by , February 17th, 2011 at 08:47 PM (Keepin Track 2010)
    600 WU
    2x50 BA drill
    4x50 BA swim
    2x25 Fly dril
    4x25 fly swim (swim fly first 4 strokes then free)

    200 KICK with flips alt stomach and back by 25

    2x100 SPEC on 3' 1:17, 1:16
    2x100 FR on 3' 1:02, 1:02
    easy 100 BA no interval
    3x50 SPEC on 2' :34 :34 :34
    3x50 FR on 2' :26 :26 :27
    easy 50 BA no interval
    Broken 300 IM by 25 on :45
    easy 50

    300 IM Kick with flips

    3x (50, 2x25)
    1st set pull
    2nd set kick
    3rd set swim

  20. Tuesday Feb 15

    by , February 17th, 2011 at 08:46 PM (Keepin Track 2010)
    600 wu
    4x50 kick descend
    4x50 drill BA
    4x50 drill BR


    Easy 100

    S3x50k, 50s spec

    breakouts and finishes x4 each.