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  1. Pool-Mate 1st Review

    by , June 27th, 2010 at 09:40 PM (Adventures in Swimming)
    Swam with the Sharks today LCM

    2 More teammates swam the 5k postal today.
    OUCH!!!!
    Way to go Kris, and Evan
    I'm gonna miss you Evan. You are inspirational!!!

    I got to try out my new Pool-Mate watch my
    wife got me for my birthday.

    Watch setup was fairly easy
    Enter Pool Length, Weight, Left or Right arm

    Hit start as you push off. I would like a 5 second delay
    like my old Speedo Competion, But oh well.

    I swam a 200, hit start again, It had everything right. Sweet!!
    And it started counting how much rest I was taking
    while i was trying to figure out how to see what I just did.
    All I had to do was push the UP/DOWN buttons
    to cycle through everything. Once again Sweet!!

    we then swam
    10 x 100's on 1:45
    This is my 1st long course swim in years.
    I sure missed the turn at 13 or 14 strokes.

    I managed to swim around 1:30 on all of them
    with a 1:25 for the last one.

    Now reviewing a set is a whole different ballgame.
    I'm what one would consider an advanced geek and this part was a little
    daunting. Of course I'll admit I hate reading manuals.

    I managed to accidentally erase a log of swims, but not the 10 x 100 set.

    So I just decided to record every other swim and check it later.

    After figuring out how to recall swims (I should have Read The Manual)
    I was amazed at how well this watch actually works. Laps, Stroke counts all right on.

    I'll be testing in a SCY pool monday or tues so we will
    see how well it works there.

    Here is the info it Displays
    Time, Laps, Strokes, Distance, Calories Burned, Efficiency, Speed

    The efficiency is based on Swimming Golf.
    Some sort of formula based on Stroke Count and Time to swim the distance.
    The speed was a number like 88, which after (RTM)
    I discovered was the number of seconds to average 100 meters since I was in meter mode.

    I had a efficiency rating of 31-35
    the manual says
    less than 30 Excellent-Professional Athlete
    30-40 Very Good
    40-50 Above Average
    50-70 Average

    Now I have to try and beat 31!!!!
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  2. DAM LCM Meet Day 2: The 1500

    If you don't care about my 1500, skip to the WTF moment at the end. Real life comedy.

    The meet
    : It was a challenge to force myself out of bed this morning. 7am warm up is not all that early for me, but a couple more hours of sleep would have been nice.

    Did 200 to loosen up, then a few 100s on 2:00 to figure out where I wanted my pace today. 1:26 was comfortable so that is what I wanted to go out in. By the end of warm up I was feeling decent. The first 50 was uncomfortable

    This year I didn't have Bobby on my right, I had Eney Jones. I reminded myself that her pace was about 14 seconds faster than mine according to the entry times.

    The race went about how you would expect, swim swim swim swim swim ... swim swim flip turn, repeat. There was a STRONG couple of jets that pushed me quite hard into the lane line, and the first couple laps I fought to stay in the middle of the lane. After about 200 of this nonsense I realized I should just swim as far from the jets as I can. I was in lane 2 and a little old lady was getting blown around in lane 1.

    About the last 500 I picked up the pace and at the 100 started kicking The timer said my splits were very consistent. Based on his expert opinion and my time, I imagine I went out a little slow with 27s before settling into 26s early to mid race and holding that until the last 500 when it probably dropped to 24s. The last 100 was probably sub 1:20. I don't have the official time or the splits and probably won't for a few weeks, but the time from the timer was 21:16, and that is good enough for me.

    Sunday morning is much better than Friday evening for a 1500. I felt SO much better this time around swimming in the cool morning pool instead of one that has baked in the sun all afternoon. I think the turn out was about the same as last year.

    I could probably have broken 21 today if I had spent more time on pacing. It is very likely that I could have held 1:24s the entire race without dying, but I am not willing to devote the practice time to the 1500.

    Eney and Bobby (Patten) were both entered with 18 lows and I don't think either went close, but probably 19 low to 19 mid. They only lapped me once, so I was very happy about that.

    Post meet nutrition: Yesterday I had 2 endurolytes, 2 liters of Smart Water, 1 16oz gatorade, a pure sport packet and lots of salty frozen pizza, plus lots of water. This worked great. I didn't get that horrible headache that I usually get after swim meets, just achy and tired body. Thanks Geek, the endurolytes helped, but what helped more was knowing that my main problem was not getting enough electrolytes after meets. In general, I eat a very low salt diet and drink LOTS of water, so a swim meet has probably always squeezed all the electrolytes out of me. And thanks to Fort and Ande for the original Smart Water idea as it has been a much more effective method of rehydrating at meets.

    WTF moment: The meet was on SMU campus, and I was parked next to one of the stadiums and there was a cheer leading camp further down in the empty parking lot practicing. So I see there is something on my trunk, and as I get closer, I see that it is hair. Now I don't know anything about fake hair, but it didn't look like a wig, so I guess extensions? A weave? I don't even know what those would look like. And why on my trunk? My car isn't clean, and it is a dark blue so it shows dirt great. The sidewalk looked cleaner than my trunk. I looked over at the cheer coach and she starts to apologize, so I pick up the hair and walk over to her and hand it over. I am sure the look on my face was quite entertaining. "I'm sorry, is this your hair?" WTF was that girl thinking just leaving her hair laying around on a random person's dirty car. The cheer coach looked like she was having trouble not laughing, but did say she would return the hair to the right girl.

    Medicine Woman laughed so hard on the drive home she was crying. I was pretty much in shock, and still kinda am.

    Updated June 27th, 2010 at 01:31 PM by qbrain

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  3. Saturday, 6/26/10

    by , June 27th, 2010 at 08:59 AM (A comfort swimmer's guide to easy swimming)
    This weekend is our Elko High Altitude Invitational Meet. Since I'm an official I never get to swim this meet even though its the only meet I wouldn't have to travel for. But that's ok, its for the kids. I did manage to get in the water for about 45 minutes after the last event and here's what I did.

    SCM dodging kids

    Warm up
    300 free and back
    3 x 100/1:50 Build (ave 1:27 )
    4 x 50/1:10 desc. (went 42->39)
    4 x 25/40 Strong (around 17)

    Kick set
    4 x 100/3:00
    Strong Efforts
    (did these as 50 free w/board then 50 on back times were 2:10-15)

    Swim
    12 x 50/1:30 smooth
    Work on Stroke Tempo while swimming Smooth
    Fast & Tight Turns
    (did 1-8 free at around 38, 9-12 back at around 45)

    Cool down
    100 easy

    Total: 2000 meters
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  4. Middlebury meet days 1 and 2

    I came up to Middlebury on Thursday and swam the first two days of the NE LCM champs on Friday and Saturday. The theme for this meet so far seems to be negative splittingóI managed to do that on 4 of the first 5 events I swam. That was probably a good strategy for the 800 FR, but itís a bizarre result for the 400 IM. Hereís the rundown on my events so far (The 800 was on Friday, everything else was on Saturday):

    800 FR: 11:30.16 (5:46.89, 5:43.27)
    My splits by 100 were 1:22.8, 1:28.3, 1:28.6, 1:28.1, 1:26.5, 1:26.6, 1:26.6, 1:22.6. My stroke cadence felt really good all the way through this race, and my turns felt strong and coherent. My hope was to go around 12 minutes (I put in a seed time significantly above that), so I was thrilled with my time. I have no idea how I can put a 1:22 on the end of a 800 at a meet when I struggle to do a single 100 at that pace in workout with lots of rest beforehand, but Iím glad it seems to work that way.

    200 FL: 3:11.19 (1:36.09, 1:35.10)
    On the first 50 of this swim I really felt out of breath. I worried that I was going out too fast, and kept trying to go slower, but then I realized I was not exhaling enough. Once I fixed thatóabout at my first turnóeverything felt good. This was actually a pretty comfortable race.

    100 BK: 1:19.79 (39.28, 40.51)
    This was probably my best race so far. My backstroke is feeling good.

    400 IM: 6:22.99 (1:35.67, 1:37.97, 1:49.47, 1:19.92)
    Yep, I had a lot left on that freestyle.

    200 BR: 3:29.55 (1:45.78, 1:43.77)
    My 50 splits were 50.0, 55.8, 53.3, 50.5. I backed off the 2nd 50 too muchóIíve only swum this event once before and was afraid of taking it out too fast. (It was the same story on 200 FL). My stroke actually felt smoother as I increased my cadence on the 3rd and 4th 50s.

    Tomorrow Iím swimming 200 BK, 100 FL, 200 FR, and 100 BR.

    This has been such a fun meet so far. The pool is gorgeous and full of light, and itís one of the friendliest meets Iíve ever been to. Iíve stayed really happy and blissful all day at the pool, and am excited to get to swim every time I get up behind the blocks. And itís really a relief to race in a proper length poolóhurray for long course!

    Leading into the meet I did a clinic with Bill Boomer, which was really amazing. Kudos to the Middlebury folks for arranging his clinic! Iíll post more about it in coming days. I also did a personal session with him today, and instead of working on swimming we mostly worked on sinking! It turns out I have breathing issues in the water (I kind of knew that already), and need to work on getting myself to believe that itís ok to breathe out when I'm in the water, instead of hoarding all my air because Iím scared I wonít get to breathe in any more of it. Breathing out enough to allow myself to sink to the bottom of the pool is a challenge.
  5. Saturday, June 26

    by , June 26th, 2010 at 06:00 PM (Elise's Fitness Fun)
    Hit the road about 11:30 and did a 16.3 mile bike ride as follows: 6.3 miles easy, 6.3 miles hard, 3.7 miles easy. On the first easy part, averaged 17.1 mph. On hard part, averaged 20.1 mph. Didn't keep track of what I averaged on last easy part, but needless to say, it was very easy.

    Immediately after the ride, I did a very easy 1 mile run at a 9 minute per mile pace. It was scorching by this time, so I was moving pretty slow.

    Saw a really good website the other day on how to not get hit by cars while on your bike. I really made sure to be mindful of some of the tips today, especially with regards to cars entering the main road from a side street. The tips are great and can be seen at http://bicyclesafe.com/
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  6. 5K Postal

    by , June 26th, 2010 at 03:32 PM (Adventures in Swimming)
    We had 4 swimmers do the 5k this morning.
    Number 5 (Evan) did a test run of 5 x 1000
    He's gonna do the real one Sunday Morning.

    Congrats to

    Terri, Stephanie, Sully and Todd.
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  7. DAM LCM Meet Day 1

    The meet started at 8:30 and I was done with all 5 events by 10:30. Don't worry, people I just met made fun of me for my choice to swim the max events in a meet that might last 3 hours.

    This pool, kinda like SMU in general, is pretty crappy. The 50s are hand timed because there is only one set of blocks and one set of pads. So my 50 times could be quite off.

    My times:
    50 back 36.76
    200 free 1:07.12/2:21.99
    100 back 1:23.06
    100 free 1:02.90
    50 free 27.07

    I am happy with the free times and a little disappointed in the back times. Analysis by event:

    - My 50 back was faster last year at this same meet by about a second, so I don't know what happened there.
    - The 100 back time is pretty atrocious. 2x50+ 10 seconds? It did feel like my legs were low during both races so I might have just had bad body position. I need to figure it out or not swim it at Zones.
    - The 200 free was only about 10 minutes after the 50 back. I think 1:07 low is fine and I should be able to come back in a 1:10 high at Zones. I went out ahead of the #1 seed and it was a good race until the final turn. He picked it up a notch and I died. Very painful race at the end, but I blame most of that on the 50 back 10 minutes before.
    - The 100 free was fine at that point in the meet. I beat two people that I did not expect to beat in the race and I expect to be a bit faster at Zones just because it will not be my 4th race in 90 minutes.
    - The 50 free was last and actually had the most time between it and the 100 free. I don't think this was critical but I do think it helped that I had felt like I had actually caught my breath before I had to swim again. 27.07 beat last years 50 free time by almost half a second. Last year I wore legskins and this year I wore endurance briefs. Of course, there were no touch pads, so when I get to Zones and go 2 seconds slower in a faster pool, I will know what really happened. This time converts to a little more than a quarter second off my lifetime best scy. I am pretty sure this means that I am a better lcm swimmer than scy

    I beat Mark Glass, who is a local guy a little older than me that has been kicking my *** in the sprints pretty much since his wife taught him how to swim. Beat him in both the 50 and the 100. Nice guy, to day was the first day I actually talked to him.

    This is the first masters meet where I had several really good races, the 50 and 100 with Mark next to me and the 200 with a younger guy I don't know.

    Overall, I am very happy with the meet. The two ways I know how to get to the pool will be blocked tomorrow, one for Church and the other for construction, so I have no idea how I am going to get to the 1500. I do want to see what kind of time I can go, but then again, it is a really boring race.
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  8. Sat Jun 26th 2010

    by , June 26th, 2010 at 02:16 PM (Ande's Swimming Blog)
    Sat Jun 26th 2010

    weighed 214

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    scy
    chris Coached
    7:30 to 9:00
    Austin UT Swim Center diving well
    swam with larry marcio & jon
    wore b 70 jammer

    WARM UP
    500
    400
    300
    200
    100


    MAIN SET LCM

    ASSIGNED: 40 X 100 IN GROUPS OF 10 ON VARIOUS INTERVALS, WITH AN EASY 50 BETWEEN EACH ROUND

    DID: ROUND 1 ON 1:15
    JUST DIDN'T FEEL GREAT
    POOL WAS WARM, STRUGGLED TO MAKE 1:15'S
    ROUND 2 ON 1:15, SKIPPED A 50
    ROUND 3 SWAM 50 50'S & 5 100'S
    ROUND 4 SKIPPED IT

    SO THIS TURNED OUT BEING A RECOVERY WORK OUT, NO PRACTICE TOMORROW
    RESTING UP FOR MONDAY, WHERE I'LL PUT IN MY FINAL WEEK OF HARD WORK BEFORE I REST FOR SR CIR & ZONES

    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX
    entered:
    Fri
    8 50 Freestyle,
    Sat
    20 100 Butterfly,
    22 50 backstroke,
    Sun
    28 200 Individual Medley
    50 breastroke, &
    50 butterfly


    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
  9. LCM Saturday

    by , June 26th, 2010 at 08:16 AM (Adventures in Swimming)
    Coaching the SHARKS Today

    This is our 1st LCM workout.

    Warm Up:
    4 X 200 SKIP ~ DRILL THE IM (800)


    2 X 50 SWIM EZ/NOT AS EASY :15 R
    1 X 100 SWIM SAME AS 50'S (200/1000)
    :30 R
    4 X 50 SWIM DESC 2 NAE/2 MOD :15 R
    2 X 100 SWIM SAME AS 50'S :20 R
    1 X 200 SWIM 100'S (600/1600)
    :60 R
    6 X 50 SWIM DESCEND X 2'S START AT MOD :15 R
    3 X 100 SWIM DESCEND :20 R
    1 X 300 RECOVERY (900/2500)
    :60 R
    4 X 50 KICK CHOICE :15 R
    2 X 100 SWIM CHOICE :20 R
    1 X 200 SWIM CHOICE (600/3100)
    :60 R
    2 X 50 EZ :15 R
    Extra Rest (if you want) make this last one a good one
    1 X 100 WYHL (Whatever You Have Left) (200/3300)

    EXTRA STUFF
    FLOATY TIME
    1 X 500 PULL / SWIM FOCUS ON 1 PROBLEM AREA
    (500/3800)
    1 X 100 60 KICK WORK UW ~ 40 EZ SWIM (4 x IM Order)
    (400/4200)
    4200 METERS = 4593 YDS
    WARM DOWN

    Updated June 26th, 2010 at 03:07 PM by Bo Martin

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  10. 6/25/10 workout

    I was able to swim yesterday so wanted to try and get in the pool this evening. I was off work today but at the Ohio State baseball championship tournament. He had a 9am game, what a game it was. Down 4 going into last inning we scored 4 to tie it up. Then what they do in extra innings is called texas shootout, where each team starts out with runners on 1st and 2nd. Other team scored 5 runs (ouch) before we got the 3 outs. What did we do, scored 6 to win it! Was an amazing game to watch, was a slugfest and the kids never gave up!

    25yard pool
    Warmup
    500 whatever
    5x100 @ 1:20 decend 1:08, 1:06, 1:04, 1:02, 1:00
    10x50's @50 with fins, 25 kick on back, 25 catch up drill free

    Main Sets:
    10x25's fly @ 30 with paddles and pull buoy
    10x25's fly @ 20 with paddles only

    4x100 fly @ 1:20 held 1:02's
    4x100 back @ 1:20 held 1:10's
    4x100 breast @ 1:45 held 1:20's
    4x100 free @ 1:10 held 1:02's

    10x25's @ 30 odds underwater (made all) evens easy free

    1x100 pull @ 1:45 did 1:30
    1x200 pull @ 2:30 did 2:15
    1x300 pull @ 3:30 did 3:15
    1x400 pull @ 4:30 did 4:18
    1x500 pull @ 5:25 did 5:20

    200 Warmdown

    5,500 yards
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  11. Double FAST Fri Jun 25th 2010

    by , June 25th, 2010 at 05:23 PM (Ande's Swimming Blog)
    Double FAST Fri Jun 25th 2010
    even though my MY BACK hurt I was careful

    weighed 214

    Subscribe to Ande's Swimming Blog


    LCM
    Tyler Coached
    noon to 1:15
    Austin UT Swim Center
    swam with james fike, Brent, & DVD
    wore b 70 legs

    WARM UP
    20 min choice
    did 50's on 45 & 50


    MAIN SET LCM

    200 fr fast on 7:00
    went 2:10

    200 bk fast on 7:00
    went 2:23
    & lapped a swimmer in my lane doing breastroke, felt like my head hit her butt, near the flags on my final lap, I felt her current as I approached her & thought she might move over or swim faster

    10 x 100 fast best ave on 2:30
    from a push, did them fr bk
    did 67 to 69's couple 70's last was 66

    100 easy

    back felt better for a while


    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX
    entered:
    Fri
    8 50 Freestyle,
    Sat
    20 100 Butterfly,
    22 50 backstroke,
    Sun
    28 200 Individual Medley
    50 breastroke, &
    50 butterfly


    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
  12. Meet Tomorrow aka goaded by text message into blogging

    I have not been posting much because I don't feel like I have anything coherent or meaningful to say about swimming lately. Usually I feel the need to post, and it just happens to be incoherent.

    The meet tomorrow is at SMU, easily my least favorite pool. The pool is shallow and warm, and there will be precious little shade. But it is a local masters meet and I feel obligated to attend.

    Last year I wisely signed up for all the 50s. This year, I thought I would try swimming events I care about and events I want to care about which will probably result in vomiting and heat stroke. Fun!

    The line up for the meet:
    4 Male 50 M Back 0:35.85 06/26/2010
    8 Male 200 M Free 2:18.00 06/26/2010
    12 Male 100 M Back 1:17.00 06/26/2010
    16 Male 100 M Free 1:02.00 06/26/2010
    24 Male 50 M Free 0:27.49 06/26/2010
    30 Male 1500 M Free 21:57.22 06/27/2010

    The meet runs fast, so even though the events are well spaced, it is likely that I will only have 10 or 15 minutes between some of my events.

    I am not very excited about the 1500.

    Updated June 25th, 2010 at 06:19 PM by qbrain

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  13. Sarasota Y Sharks Masters 5:30 AM Workout -06/28/10

    by , June 25th, 2010 at 01:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 100 1:45
    4 X 50 1:00
    1 X 200 3:20
    4 X 50 :55
    1 X 300 4:45
    4 X 50 :50

    3 X 100 kick 2:30
    4 X 50 kick 1:15

    4 X 100 free 1:40
    Three times through with a break between rounds.
    Swim each round: 3 moderate #4 @ 100%.

    12 X 50 1:20
    odd; free
    even: stroke
    #4-8-12 are fast

    WARM DOWN: 4 X 50 easy 1:00

    3700M
    Categories
    Swim Workouts
  14. Friday, 6/25/10

    by , June 25th, 2010 at 11:55 AM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    A taste of distance training

    1 x 400 Swim free
    1 x 200 Kick rev IM
    3 x 50/1:00 ds 3
    (went 44-42-39)
    3 x 50/50 strong
    went (41-42-43)

    Main Set:
    Distance Free
    Swim the following set 2 times:
    1 x 400/30sr
    (#1 6:20, #2 6:25)
    4 x 100/1:40 500 pace
    (kept these between 1:28 and 1:31 both rounds)

    Swim with fins:
    6 x 100/1:40
    (with zoomers, ave 1:30)

    Cool Down
    200 easy free and back

    Total: 3300 meters
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  15. A cup of coffee would kill me....

    So I've not always been the most active and healthy person as I am now, but I've blogged about that before.

    So I'm going to step out in front and say that Good (or at least Dedicated) Computer Programmers live like rockstars. Much in the same sense that we stay up late, get up early, abuse our bodies with massive amounts of energy enhancing drugs, and have no business being classified with "normal" people.

    Working on a high profile project for my company, many of us were putting in between 90-100 hours per week. 6-7 day work weeks were not abnormal and sleep was a luxury not afforded to many of us. The glorious thing about this is we're all salaried.

    During that time, I found I could survive on 4 low carb monsters a day. I wouldn't even need to eat. I did drop a LOT of weight, and I got so used to the constant caffeine buzz I wouldn't even be shaky anymore. I could sleep 2-3 hours, shower and be ready to roll again the minute I got into work.

    I remember one night going home for Christmas, I drank at least 10-12 Red Bulls on my way back from Chicago to Iowa. I was up for 2.5 days straight and then ended up sleeping for about 36 straight hours.

    On New Years Day, I had already quit the monster/red bull rush. I would have the occasional rum and coke, but that was it. Apparently the damage had already been done. I was drinking my rum and coke - watching the parade with my friends and suddenly, my heart started fluttering like crazy. After about a half hour it chilled.

    This continued for about a week, until I finally quit drinking both alcohol and caffeine. I went to see a doctor, and we found out I had suffered from a caffeine poisoning, and was pretty much going to be "allergic" to caffeine for the rest of my life.

    Occasionally - because I obviously am stupid - I like to test the waters and see if I can eat that chocolate bar, or sip on that coffee. As expected it almost never goes well. I usually have to lay down and let my heart rate return back to normal before I can do normal things like walk around.

    So - LFMF (Learn From My Fail) as the internet has so wonderfully put it these days. Caffeine may be a lifesaver some mornings, but it can lead to some seriously miserable nights.
  16. FAST Fri Jun 25th 2010 HURT MY BACK

    by , June 25th, 2010 at 10:04 AM (Ande's Swimming Blog)
    FAST Fri Jun 25th 2010 HURT MY BACK

    weighed 215

    Subscribe to Ande's Swimming Blog


    LCM
    Whitney Coached
    6:30 to 8:00
    Austin UT Swim Center
    swam with tyler, Todd, doug, nate, & larry
    wore b 70 jammer

    WARM UP
    20 min choice
    did 50's on 45 & 50


    MAIN SET LCM

    200 fr fast on 7:00
    went 2:13

    200 bk fast on 7:00
    went 2:21

    10 x 100 fast best ave on 2:30
    started diving them
    1) 64
    2) 65
    3) 64
    4) 65
    5) 66 I WAS STARTING TO FEEL FATIGUED & WHEN i DOVE ON THIS ONE I WRETCHED MY BACK IN THE AIR (NOT SURE WHAT I DID, MAYBE ARCHED MY BACK OR POPPED MY LEGS & JUST STRAINED SOMETHING, IT HURTS & IS STILL TENDER AS I WRITE NOW)
    WHICH ALWAYS MAKES ME NERVOUS,
    I HAD TERRIBLE BACK PAIN PROBLEMS IN COLLEGE STARTING IN LATE SUMMER AFTER MY FRESHMAN YEAR
    WITH MY 20 / 20 HINDSIGHT I SHOULD HAVE JUST PUSHED ALL THESE
    SO I STOPPED DIVING THE NEXT FEW & STOPPED DOLPHIN KICKING, & SLOWED DOWN MY PACE
    6) 69
    7)68
    8) 71
    9) 68
    10) DOVE IT & WENT 61

    MOVE TO DIVING WELL

    ASSIGNED A COUPLE LONG SWIMS
    I JUST SWAM EASY THEN DID

    5 X 100 BR KICK WITH NO BOARD
    WENT 1:20'S

    I PLANNED ON DOING A DOUBLE TODAY BUT I'M WORRIED ABOUT MY BACK
    FOR NOW IT JUST HURTS WHEN I GET IN CERTAIN POSITIONS


    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX
    entered:
    Fri
    8 50 Freestyle,
    Sat
    20 100 Butterfly,
    22 50 backstroke,
    Sun
    28 200 Individual Medley
    50 breastroke, &
    50 butterfly


    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
  17. Rehash and mishmash

    by , June 25th, 2010 at 08:07 AM (Mixing it up this year)
    This is a rehash of a set from earlier in the week. I just needed to do some strong fly swimming.

    5x200@3:45 Free
    5x100@1:45 Free kick w/fins
    5x200@4:00 Fly w/fins 50 rt arm/50 lt arm/50 kick/50 swim FAST
    200 Free kick w/fins
    5x100@1:45 Free w/paddles & bouy
    300 Free w/snorkle EASY

    Total 3500 meters
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  18. Double Day 6/24/10

    by , June 24th, 2010 at 07:20 PM (The Labours of SwimStud)
    Had an early swim with masters group today at 5:30.

    Warm Up
    400

    Pre Main
    4 x 200 O: 50 Stroke, 150 FR. E: 150 FR, 50 Stroke.

    Main
    3 x 500 100 Catch up 1:45, 4 x 50 :50, 200 EZ.
    6 x 160 50 Streamline kick on back, 100 FR focus on kick.

    300 Cool.

    The group was faster and they were going before I could complete my sets so I dropped about 300m. I prefer to do less and go out with the group than fall behind and get in the way. I left my fins on for the 6 x 150 which let me SDK out a good distance, and I diligently worked harder with the fins on. We also only did 4 x 150 but it was still good. Late afternoon I had a 4 mile run, and followed with 30 minutes of core work.
    Categories
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  19. Thursday, 6/24/10

    by , June 24th, 2010 at 07:13 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm-up
    400 Mixer
    (free/back by 100s)
    6 x 50/1:00 desc by 3
    (1-3 free 44->39, 4-6 back 49->44)
    8 x 25/30
    (1st 25-1st 12 Ĺ Fast, 2nd 25- 2nd 12 Ĺ Fast, 3rd 25-Smooth, 4th 25-25 Fast)
    (1-4 free, 5-8 back)

    Kick
    8 x 50 w/5 sec rest
    (1-5 on back in streamline, 6-8 free w/board)

    Stroke Transition
    9 x 150/2:30 or 2:45 desc 3
    Alternate Stroke/Free
    (1-3, and 7-9 free @ 2:30, ave 2:23->2:20; 4-6 back on 2:45 ave 2:35->2:30)

    Cool down
    8 x 50 smooth
    (1-4 free @:55, 5-8 back @1:00)

    Total: 3050 meters
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  20. Sarasota Y Sharks Masters 5:30 AM Workout

    by , June 24th, 2010 at 06:09 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 100 1:45 1:40
    1 X 200 3:30 3:20
    1 X 300 5:15
    Twice through. Round 1 interval left, round 2 right.

    5 X 100 kick 2:30

    4 X 200 free 3:20
    4 X 100 free 2:00
    100's: Start fast and descend to race pace. Rest is plentiful.

    2 X 100 50 stroke/50 free 2:00
    4 X 50 stroke 1:15
    50's: 1 & 3 are fast

    WARM DOWN: 4 X 50 easy 1:00

    4300M
    Categories
    Swim Workouts