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  1. 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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  2. 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.
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  3. 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 Fast, 2nd 25- 2nd 12 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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  4. 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
  5. Fridays Workout

    by , June 24th, 2010 at 05:43 PM (Adventures in Swimming)
    I'll be coaching the Sharks SCY

    This is a modified version of one of Onlyfree's workout's.
    I must say He's got a lot of great stuff to choose from.

    WARM UP
    300 CHOICE

    SET 1
    4 x 75 KICK/DRILL/SWIM :10r
    4 x 50 DESCEND on 0:50

    SET 2
    4 x 150 PULL on 2:15 :15-:20 r
    4 X 100 KICK on 2:00 :10-:15 r

    SET 3
    4 x 75 25 EZ - 50 SPRINT on 1:15 :15r
    4 X 75 37 EZ - 38 SPRINT on 1:15
    4 X 75 50 EZ - 25 SPRINT on 1:15

    SET 4
    4 X 75 50 STROKE/25 FREE on 1:15 :10-:15 r
    4 X 50 25 STROKE/25 FREE on : 55 :15-:20 r
    4 X 25 CHOICE on : 30

    YARDAGE: 3300

    I swam this after work today on the intervals listed.
    I had a 1/2 way decent small lunch and I
    ate some pineapple and mandarin oranges before I swam.
    I had lot's of energy.
    On the 150's 1-3) I held 1:55, 4) 1:50
    100 Kick 1-3) 1:45, 4) 1:35
    4x75 back/free 1-4) 1:00
    4x50 back/free 1-2) :37, 3) :40, 4) :33

    I'm a little tired now, but that's ok.
    That just means I tried!!

    Have a Great Day!!!!
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  6. Dodging cars

    by , June 24th, 2010 at 03:32 PM (Elise's Fitness Fun)
    Headed out on my 16.2 mile route this morning. Had a little bit of a breeze going out and a tiny one with me coming back. My legs were a little tired from the run yesterday, so did not feel as easy as the ride I took Tuesday. Still, I was pleased that I averaged right at 18 mph (54:01 for the ride).

    The last mile is fairly flat, so I decided to turn it on and did it in about 2:33 which is 24 mph. I think the driver of a car underestimated how fast I was going (that or she plain did not see me) when she came up a side street and cut right in front of me. I was right up next to her in no time. It's times like these that I wouldn't mind having a gun on me so that I could shoot out the back tire of idiots that do such things. Of course that would escalate things as many folks around here probably carry a gun anyway. Funny thing was, it was on a very quiet road with no traffic. I'm talking one car every 30 minutes at most.

    On the busier roads, drivers seem to be more mindful and give me plenty of room when they pass. Well, one thing for sure, you always have to be on the look-out for absent-minded drivers, dogs, etc.

    I always dress in very bright clothing and wear tank tops so that it is clear that I am female. Say what you want to about rednecks, but they have honor. No good redneck is going to run a woman off the road. Yesterday's truck was an exception in passing so close to me. Maybe it was a woman. I can't speak about redneck women. Today, a group of fellows passed me in a truck and waved at me. I smiled and waved back.

    Knock on wood, I hope my theory continues to be right. I have no desire to bike in the grass.

    Updated June 24th, 2010 at 03:38 PM by elise526

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  7. Thu Jun 24th 2010 most challenging LCM practice of the year

    by , June 24th, 2010 at 11:05 AM (Ande's Swimming Blog)
    Thu Jun 24th 2010
    think to day was my furthest & most challenging LCM practice of the year

    weighed 214

    My training plans are
    train hard, this week & next then rest a week
    do doubles
    Fri, Mon, Wed & Fri, while working on losing weigh
    then rest a week, shave & race in the SR Cir Meet in Austin. Then Rest more 2 weeks & swim in the Masters LCM zones

    Subscribe to Ande's Swimming Blog


    LCM
    Whitney Coached
    6:30 to 8:00
    Austin UT Swim Center
    swam with tyler, mike, mike, chris, larry, mark nate, doug, sharon, & chris
    dove in on time
    wore b 70 jammer

    WARM UP
    200 fr
    100 ra
    100 la
    200 fr
    100 k
    100k
    200 fr


    MAIN SET LCM

    2 rounds of
    4 x 50 fr on 40 right into
    4 x 100 fr on 1:20 right into
    4 x 150 fr on 2:00 right into
    4 x 200 fr on 2:40
    small break & a 400 easy between round 1 & 2
    so it's pretty much 2000 with short breaks on a 1:20 LCM interval

    Round 1
    went 2nd behind chris and he stopped at 600 so I lead after that, did some pull-on-the lane-line backstroke
    MADE IT
    50's were 35
    100's were 1:15s
    150's were 1:52ish
    200's were 2:32ish

    Round 2
    moved to first lane beside wall
    this was pull but I have no pulling equip so I just swam
    went 3rd, chris first then tyler
    I lost count in the 150's & was pissing tyler off because I was flipping when I should have been stopping but I MADE the 2nd round

    50 easy

    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
  8. When She's Underwater Does She Get Wet?

    by , June 24th, 2010 at 10:46 AM (Too Neurotic to be Suitably Aquatic)
    Or does the water get her instead?

    I made everyone listen to They Might Be Giants this morning. Good stuff.

    Today I just kind of dipped in and did 1,000 plus 5 starts to stay loose before this weekend, and because goodness forbid I take a shower in my own home.

    Leaving for Middlebury, VT at 9am tomorrow to swim the 1500. It's my first go at it! Tim's [ame="http://forums.usms.org/showthread.php?t=17025"]forum post [/ame]& responses about strategies for the 1500 have been very timely for me. This morning I did a comfortable 500 on a 1:30 base in our SCY pool, so I think aiming for a 1:35 base in LCM might be just the trick.

    Saturday I've got the 400, the 50 free, the 200 breast and the 100 free, plus the medley relay where I'll either do breast or fly. (Yikes!)
    Sunday is the 50 breast, the 200 free and the 200 IM. By that time, I'll be the only female FISH on deck, so no relay for me, although we might put together a men's team if it looks like we could use the points. I'll do this: I just realized I signed up for no backstroke events, which I suppose is just dandy, as I've been working on it, but it hasn't been working on me.

    Four of us from the team have elected to save hotel fees by booking a campground and roughing it in tents. We did this last year, and it was insanely fun. I get so tired after meets that I sleep like a log, even on an air mattress, and as long as I can avoid mosquitoes, it will be great. Must check to see who's bringing the s'mores.

    Also, I'm totally stoked about Saturday's dinner with Bill Boomer, Rowdy Gaines and 150 other masters swimmers. Looking forward to meeting Swimsuit Addict there, and I think there was another regular blogger going as well. I may or may not have internet access, so have a great weekend, all!

    Just after I hit "post," got this email from my swim buddy, Jonathan:
    How should I swim it?

    Go that way really fast,

    If something gets in your way,

    Turn.

    Updated June 24th, 2010 at 10:49 AM by swimmerb212 (got an email)

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  9. Busy Wednesday

    by , June 24th, 2010 at 07:33 AM (Adventures in Swimming)
    I sleep in. 4 hours of sleep is
    not enough for me to function all day on anymore.
    So I figured I swim after work.
    Well that didn't happen either.
    It was 93 here yesterday, and after
    taking care of the animals and watering the garden I was done.
    Hopefully I'll get a swim in today.
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  10. Was going to go easy today but...

    by , June 24th, 2010 at 07:24 AM (Mixing it up this year)
    I intended to do an easy day but as luck would have it I pushed hard.

    10x100@1:50 Free
    500 Free kick w/fins every 3rd 25 moderate
    10x50@1:00 Breast pull w/paddles & fins
    300 Back kick w/fins
    300 Free kick w/fins & snorkle
    400 Free w/paddles & bouy went 5:52
    200 Free EASY

    Total 3200 meters
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  11. DOUBLE Wednesday Jun 23rd 2010

    by , June 23rd, 2010 at 10:18 PM (Ande's Swimming Blog)
    Wednesday Jun 23rd 2010

    weighed 215

    Subscribe to Ande's Swimming Blog


    scy
    Bess Coached
    noon to 1:15
    Austin UT Swim Center
    swam with Larry Jon, James & Brent
    dove in around 12:10
    wore b 70 jammer

    WARM UP
    300

    MAIN SET

    4 rounds of
    5 x 100 fr bk on 1:15
    rest 30
    5 x 50 on 1:00 done 25 stroke (IM order) FAST 25 easy
    rest 30

    1st Round made it but was kinda hurting so

    2nd I missed the first 100 from 2nd round while I put on my jammers, felt kinda queasy and light headed like I had low blood sugar so I got out down and sucked down a tangerine power gel which helped me feel better
    sprinted bk

    3rd swam easy
    sprinted br

    4th did 5 x 100 on 1:10 going 2nd behind larry
    did the 25's BR



    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. 6/23/10 workout

    Missed the morning practice with age groupers because I was up in Cleveland for work. Swam this evening on my own.

    25yard pool

    Warmup:
    500 whatever
    10x50's @ 50 drill/swim

    Main Sets:

    3x600's IM @ 8:30 100 cruise/50 fast for each stroke

    8x75's @ 1:20 25fly kick on back/25 underwater/25 fast fly

    500 pull @ 5:50
    5x100 free @ 1:10
    10x50's free @ 35

    200 warmdown with snorkle

    probably got one more practice for this week then schedule gets crazy with my son. His 5th grade select baseball team is playing in the Ohio State Championship tournement in Columbus on Fri/Sat/Sun. So those 3 days will be crammed with baseball and probably wont be able to get a swim in, but will try if opportunity is there.
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  13. Swim, dreadmill, and a few push-ups

    by , June 23rd, 2010 at 06:42 PM (Elise's Fitness Fun)
    Swam this morning at 7 a.m. This may be manageable. Swimming at 5 feels like I'm swimming in my sleep. Anyway, here is the workout I did:

    Warm-up: 100 swim, 100 kick, 100 pull, 100 swim

    6 x 100 pull with paddles and pull buoy on 1:25

    2 x 200 free on 2:50

    4 x 100 free descend on 1:45

    4 x 25 fly with fins on :45

    100 easy

    2000 SCY


    Hit the treadmill around 3 this afternoon and did an easy run as follows:

    Mile 1 - 5.5 mph
    Mile 2 - 6.0 mph
    Miles 3 and 4 - 6.5 mph

    Followed run with 2 sets of 10 push-ups with Bosu ball. Also did 2 sets of hammer curls: 10 x 15.
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  14. Sarasota Y Sharks Masters 5:30 AM Workout -06/24/10

    by , June 23rd, 2010 at 02:50 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 100 1:45
    2 X 200 3:30
    2 X 100 kick 2:30
    Twice through

    SCY

    1 X 200 free 3:00
    4 X 50 1:00
    Four times through.
    50's: 1 of each stroke
    200's: Descend 1-4

    1 X 50 easy swim 1:00
    4 X 25 sprint kick :40
    1 X 50 sprint(swim) 1:20
    Three times through

    WARM DOWN: 4 X 50 easy 1:00

    4000M/Y
    Categories
    Swim Workouts
  15. Wednesday, 6/23/10

    by , June 23rd, 2010 at 01:29 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo
    More recovery

    Warm-up
    300 choice
    (swam 75 free/75back x 2)
    6 x 50 drill
    4 x 50/1:00 Back, Build
    8 x 25/30 free, #3 & #7 FAST

    Main Set
    Recovery Set about 15 sec rest between each swim and 20-30 rest between each round
    400-300-200-100 (Free @ about 1:37/100 pace)
    300-200-100 (back @ about 1:45/100 pace)
    200-100 free @ about 1:32/100 pace)
    100 (back @ about 1:40)

    Cool Down
    100 ez free


    Total: 3100 meters
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  16. It's a Long Way to the Top

    by , June 23rd, 2010 at 01:11 PM (Too Neurotic to be Suitably Aquatic)
    So tired today, like can't keep myself sitting upright tired. This is day three of no coffee, for no particular reason other than that I ran out of filters. Conclusion: = necessary.

    I don't think I'm as rested as I need to be for this weekend. And holy hell my calves are tight. I think the only thing I that will work on them is some kind of magical pixie dust.

    I've been playing repeats at the pool this week. Monday was techno, tuesday was John Williams to make up to Coach for the techno, Wednesday was a repeat of the pre-Nationals mix, with some more AC/DC thrown in, and tomorrow is I have no idea what, but rock and roll is part of it.

    I did a 2000 for my last team workout before the meet:
    500 free, every 5th length 1-arm
    2x100 50 br / 50 free
    4x75 25 fly, 25 skull, 25 free
    2x100 50 bk / 50 free <---did these to use as practice for the evil back to breast IM turn, and it took everything I had not to quit on the second go-round
    1x50 25 under, R-15, 25 under <---- MADE IT!
    2x150 IM no free
    1x300 pull FAST
    250

    After that, I did some starts. Coach and Jonathan were cheering me on to be more aggressive with my arms, but mostly they just stood on the deck and made fun of me. When I got out, Coach pointed to the 7-yard mark and told me that's as far as I got. I need to at least get past the tiled "T" Tomorrow, I'll probably head over to the pool to warm up and then just do a bunch of starts. Having no competition background, I don't know how to teach myself to do them better, I'm mostly working on not simply falling in. Like I am currently doing on my keyboard......................
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  17. Wednesday Jun 23rd 2010

    by , June 23rd, 2010 at 11:44 AM (Ande's Swimming Blog)
    Wednesday Jun 23rd 2010

    weighed 215

    Subscribe to Ande's Swimming Blog


    scy
    Whitney Coached
    6:30 to 8:00
    Austin UT Swim Center
    swam with todd, tyler, mike, nate, doug, sharon, & chris
    dove in on time
    wore b 70 jammer

    WARM UP
    300 sw done 200 fr 100 IM
    300 sw done 200 fr 100 im
    300 k done 200 flutter on back 100 im
    went 2:47 for streamlined flutter on back

    MAIN SET

    4 rounds of
    5 x 100 fr bk on 1:10
    rest 30
    5 x 50 on 1:00 done 25 stroke (IM order) FAST 25 easy
    rest 30
    fl 12's
    bk 13's
    br 15's
    fr 11's & 12's
    worked it pretty hard. really tiring


    assigned 800 k with fins
    did 3 x 100 k
    1) fl went 1:08
    2) bk went 1:12
    3) br went 1:20

    50 easy

    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

    Updated June 23rd, 2010 at 12:02 PM by ande

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  18. Meet Prep!

    So I'm not going to lie, I'm VERY excited for this weekend. Even if I'm a little sick I'm going to go in there and kick some serious rear! I'm not slowing my training for this either. The summer is all about doing everything I physically can. (As you can tell from all of my other posts, I don't leave much time to slow down.

    However - that doesn't mean I won't be taking these meets seriously! I've already established my goals (and have since learned they may be unrealistic in an LCM...) and I've already figured out what I'm going to eat and when to help make sure my body is ready to roll.

    The only problem I may have now is actually sleeping. Its by no means an issue of not being tired, or not even being in my bed. Its a matter of containing the excitement before these meets!

    Normally - I'm usually really chill. I don't usually allow myself to get excited until the precipice of the event. It keeps me from having this exact same problem! The whole night I had visions of swimming and flip turns. I spent a lot of time laying in bed with my eyes closed just trying to let go and I couldn't. I remember when my email click went off on my phone around 1 AM, then a few facebook posts around 2 or 3 AM..... I had already decided around midnight to just shut off my alarm, since I wasn't getting to sleep and just wake up whenever (my job offers me a lot of flexibility).

    I couldn't lay there anymore around 4:30-5:00 AM and ended up just making breakfast and going into work early. So here I sit now, not TERRIBLY exhausted (much less exhausted than I thought I would be) but still tired.

    The only part about this that really drives me wild is that I still have 2 nights of trying to sleep before I even get to the Park Ridge 1500, let alone the Badger State Games! I remember I was like this before the Illinois state meet back in April, but I just had problems sleeping the night before the meet, not the week of the meet!

    I think what triggered it was my performance during practice last night. We did 20x100 and I was supposed to be on 2:15. Well - due to some ankle issues I've had to swap in and out of using the pull buoy. I'm MUCH faster on pull than I am on my standard swim. So I was doing my pulls on 1:30 and my swims on 1:55. I ended up finishing way ahead of time - which was such a COOL experience for me. I was driven enough by it that I managed to pre-make my meals for today, do the dishes, and take out the trash after practice all before 11 PM after practice last night. (I get home around 10:15).

    What gets you excited? What gets you pumped for a meet?
  19. Something got in to me today

    by , June 23rd, 2010 at 07:25 AM (Mixing it up this year)
    I just came up with this today for the fun of it. Made it up as I went along and based on how I felt.

    5x200@3:30 Free
    5x100@1:45 Free kick w/fins
    5x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 streamline kick on back/50 swim FAST
    3x400@7:00 Free #1 w/snorkle, paddles & bouy, #2 w/paddles and good kick, #3 as 50 swim/50drill
    100 Free EASY
    200 Free kick w/fins

    Total 4000 meters
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  20. The Transition

    by , June 22nd, 2010 at 11:06 PM (Elise's Fitness Fun)
    I'm convinced that the transition from a sprinter (and a lazy one at that) to an endurance-oriented individual is more mental than physical. In contemplating the triathlon, I'm having to orient myself to be constantly moving for 45 minutes to an hour without a break. Quite a change from my swim workouts with sets of 300 yards.

    I've decided I'm not going to let the heat deter me or give me an excuse to be lazy. I refuse to get up at 5 to do my workouts though. I would rather do a workout at 10 a.m. or 11 a.m. in 90 degrees than work out in the morning with that "I've been hit by a truck" feeling I always have when I work out before 9 a.m.

    So, at 11 a.m. this morning, I set out solo on my ride of 16.2 miles. The course is a mix of flats, rolling hills, and a decent climb. As I'm trying to adjust to the triathlon training routine, I took it easy and did the ride in about 55 minutes (17.67 mph). Despite almost getting run off the road by a wide-backed pick-up truck who gave me about a foot when he passed me, the ride was very enjoyable.

    I was somewhat surprised I went this fast as the whole ride felt like a leisurely bike ride. Felt totally different from when I run. There is no such thing as a nice easy, leisurely-feeling run for me, no matter what speed I go. I suspect if I were skinny, I'd feel better on the run. Being skinny is not likely to happen anytime soon, so I've resigned myself to the fact that anything faster than a walk is not going to feel great.

    If I do any triathlons this summer, I'm sure I'll use the same strategy I've always used and put my eggs in the swim and bike baskets. I'll just try to hold on for the run. Kind of reminds me of the I.M. Pacing myself on the swim and the bike so I'll have something left for the run would be like me holding back on my fly and my back to have a decent breaststroke on the I.M. I'll never be good at running or breaststroke no matter how much time I put in on either.

    If I do a tri this summer, it will have been over 5 years since I "raced" one. The last one I actually completed was four years ago. I had not been able to run due to my POTS, but wanted to do a particular tri because it looked like fun, so as planned, I went hard on the swim and bike, and walked the run.

    This time, I don't want to do the triathlon unless I feel like I can run the run. If I don't feel ready, I won't do the triathlon. In the meantime, I will have enjoyed doing some different training than what I was doing six months ago.

    Updated June 22nd, 2010 at 11:23 PM by elise526

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