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  1. Thursday Feb 3

    by , February 5th, 2011 at 05:41 PM (Keepin Track 2010)
    600 WU
    4x(50 Drill, 2x25 Swim) IM order by sets
    200 K

    6x75 from a push on 2' hard-hold best possible average over the set (held :51 or :52)
    3x(50 swim, 25 Swim) SPEC on 2" and 1' respectively
    3x(50 swim, 25 swim) FR on same

    easy 100

    2x (Pull 100 FR, Swim 3x50 SPEC) on 2' and 1'
  2. Tuesday Blizzard-o-rama

    by , February 5th, 2011 at 05:40 PM (Keepin Track 2010)
    600 WU
    200 Kick

    SPEC 2x S100 drill/Swim, 2x50 swim, 4x25 hard

    Swim 4x5x100 on interval +10.
    1st set
    FLY-FR-FR-FR by 25
    2nd set
    FR-BA-FR-FR by 25
    3rd set
    FR-FR-BR-FR by 25
    4th set
    FR-FR-FR-FR by 25.

    16 50's K on 1' with kids
  3. Three times the fun

    This morning I swam the following scy workout with Panama City Beach masters:

    500 scy warmup s/k/p/s by 50

    8 x 50 pull @ 1:00 25ez/25build

    3 times thru
    6 x 75 @ :15 rest, odds drill/swim/drill, evens swim/drill/swim, mix of strokes
    5 x 50 kick fast @ 1:30 [held 44-46 on FRs and BKs, 40-41 on FL, 50-51 on BR]
    :30 rest
    100 sprint choice [BK 1:17, BR 1:24, IM 1:18]

    900 warmdown

    It was a fun workout, although trying to sprint after all the hard kicking got a little painful. We had a good crew at the pool, it was fun getting to do the same sendoffs with others, and the workout afforded plenty of time for chatting a bit between swims.

    Tomorrow we might have an extra start-and-turn workout. Itís supposed to be warmer and sunnyótoday was windy and in the 40s. The kids team were doing some stuff off the blocks, but they looked pretty chilly whenever they were out of the water. I donít get chilled easily, but hate starting off cold blocks. Maybe they should make blocks that have some sort of radiant heating element in them for outdoor pools?

    I signed up for the Auburn scy meet today. I really wanted to swim all the BR and BK events, but the event order had other ideas for me. I ended up choosing the 100 IM, 100 BR, 200 FR, and 400 IM the first day (I might skip one of those last two depending on how fast the meet runs), and the 200 BR, 50 BK, 200 BK, and 200 IM the second day (I might opt to swim for a 100 BK split in the 200 BK race that day). Iím glad Iíll have some adopted PCBM teammates and coach there, and am looking forward to meeting some new swim friends at the meet. It looks like it will be a fun event!
  4. Sarasota Y Sharks Masters 5:30 AM Workout -02/07/11

    by , February 5th, 2011 at 02:54 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:20
    4 X 150 2:30
    4 X 100 1:30
    4 X 50 descend :50

    1 X 200 kick 4:15
    8 X 50 kick 1:00
    8 X 25-12.5 blast free kick/12.5 easy swim :40

    12 X 50 1:05
    Rotate 1 easy-1 build-1 fast choice
    IM'ers go 3 of each stroke

    1 X 50 easy
    1 X 200 choice @ race pace
    1 X 50 easy

    1 x 400 free 6:00
    4 X 100 free 1:30
    1 X 300 free 4:00
    6 X 50 :40
    1 X 200 free 2:30
    4 X 50 :40


    1 X 400 IM 7:00
    4 X 100 IM or stroke 1:45
    1 X 300 IM 5:00
    6 X 50-2 fly-2 back-2 breast 1:00
    1 X 200 IM 3:15
    4 X 50-1 of each- 1:00

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  5. Sat feb 5th 2011

    by , February 5th, 2011 at 01:42 PM (Ande's Swimming Blog)
    Sar Feb 5th, 2011

    Whitney Coached
    UT Swim Center, main pool
    7:30 to 9:00 dove on time
    trained with Tyler, Richie & Kelly
    beside Brandon, Amy, Marcio, & James
    Larry max jim
    Wore FS PRO Jammer

    4 x 300

    Main SET:

    8 x 100 fr on 1:10

    50 easy

    100 fr fast from blocks
    Went 52.9

    100 easy

    1000 fr
    Neg split

    50 fr fast off blocks
    Goggles flooded when I dove in
    Went 23

    8 x 100 fr on 1:10

    Put on old b70 legs
    Rested 10 minutes

    200 fr
    Went 1:51.3

    100 easy

    25 sdk fast
    roll start
    Doug timed
    15m split 5.0
    went 9.9

    Next meets are:

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

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
  6. 2/5/11 - Boring workout!

    by , February 5th, 2011 at 01:30 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Recovery day. Workout was way too boring. Should've stayed in bed.

    Warm up - Workout - Warm down Set:
    600 swim
    500 pull
    400 kick
    300 drill
    200 swim
    100 pull
    200 kick
    300 drill
    400 swim
    There was more but this was all I could handle.

    Total 3000 yards
  7. Swam at the Y today

    by , February 5th, 2011 at 12:59 PM (Mixing it up this year)
    Got in a good 3000 yards today.

    500 Free broken 1,2,3,4,1,2,3,1,2,1
    500 Free kick w/fins every 3rd 25 fast
    500 Free w/paddles & bouy went 7:00 on this
    5x100@1:45 as 50 Free/50 Back w/paddles & bouy
    5x100@1:45 Fly as 25 rt arm/25 lt arm/25 kick/25 sprint w/fins was holding 1:30's
    500 Free kick w/fins

    Though the pool was on the warm side, I could breath today YEAH!!!
  8. State meet two weeks away

    This week has been a extremely difficult one for me. Work has absolutely worn me out both phyically and mentally. I really was not motivated to wake up and go to practice this morning which is not normal for me. It has rained here for about a week straight and today is the perfect day to sleep in and lounge around.

    Instead of listening to what my body wanted to do I got up went to the pool. I decided with a big meet two weeks away I shouldn't miss any pool time even if my mind wasn't completely in it.

    Glad I went. Had a great practice!! Didn't feel very smooth but I felt fast if that makes sense.

    Not a hard workout, just focus on the fast stuff.

    800 Mix up

    4 x 50 [25 fast/25 ez] @ 60 went IM order
    3 x 100 @ 1:45 build within 100
    4 x 50 [25 fast/25 ez] @ 60 went IM order

    Three rounds of the following
    200 EZ pull @ 3:15
    100 FAST @1:45
    100 EZ pull @ 1:45
    50 FAST @ 60
    50 EZ @ 1:30

    400 IM [25 kick,25 drill,25 swim,25 free]

    4 x 100 IM @ 1:45

    200 w/d

    We decided to skip the 4 X 100 IM's and work on some starts along with some relay starts. So glad I didn't sleep in. I was very fast for me on the fast stuff and can always use some work on my starts. This workout was just what I needed to get my mind right after a rough week.
  9. Kinda Fast Friday, Feb. 4

    by , February 4th, 2011 at 09:30 PM (The FAF AFAP Digest)
    Last night was not one of my better nights. After a lovely evening with my girls, during which we dined on Chipolte because I was too lazy to cook, I had a minor case of vomit-itis. Not sure if it was due to Welsford's spewing or food contamination, but I was up hurling between 3-4:00 am. Decidedly unfun. I slept in and woke up feeling just slightly queasy. So I ingested as many electrolytes as one can and headed to GMU for a noon workout. I had planned a sprint workout and ended up modifying my intended set somewhat to accommodate my delicate stomach.


    Warm up:

    700 various

    8 x 50 @ 1:00
    odds = free
    evens = backstroke kick

    4 x 50 @ whatevah
    15 burst dolphin kick + cruise

    50 EZ

    Speed Set:

    3 x through w/fins:

    1 x 25 AFAP
    1 x 25 EZ
    1 x 50 AFAP
    1 x 50 EZ
    1 x 75 @ 90%
    1 x 75 EZ
    4 x 50 backstroke kicks @ 1:00 recovery

    Ideally, I would have added 1 x 100 fast + 1 x 100 EZ. But I didn't have enough HTFU in me today for that.

    1st round: backstroke kick
    25 = 10
    50 = 22
    75 = 39

    2nd round: fly
    25 = 11
    50 = 24
    75 = high 41-42

    3rd round: breast
    25 = 14
    50 = 30
    75 = horrible calf cramp, so went slowly after the 25

    Hypoxic Technique Set:

    4 x (5 x 25) shooters
    belly, left side, right side, back, twirling

    -- worked on streamling and DPK

    50 EZ

    Total: 3400/1650 kicking



    I was extremely glad that I took the time to drive to GMU. The water was cool and clear, there were no noodlers or children in sight, and digital clocks abounded. Very few people were in the pool. Brilliant! The workout generally went better than I anticipated, and I was glad to get 'er done.

    I spent the night at the prelims of the girls HS Regional meet. Mini Fort was happy to get a States cut (though she's still off her club times, as one would expect). Road trip to Virginia Beach! There were some exceedingly fast times swum. A freshman and sophomore went 23.4 and 23.7 in the 50 free respectively in tanks. The same freshman went 55 in the 100 back. And it's just prelims! Finals will be fun to watch tomorrow night.

    Not sure what I will do tomorrow. Mr. Fort jut left for an event in NY. (And, unfortunately, he has a minor hamstring pull after a speed workout and will not be running for a week (though he can bike)). I may try to go to yoga if I can get one of my kids to watch Lil Fort.

    Updated February 4th, 2011 at 09:58 PM by The Fortress

    Swim Workouts
  10. First Double of the Year

    by , February 4th, 2011 at 04:44 PM (Year Three: The Road Back)
    It was a blast to swim this morning, as swimmers who train at cancelled locations (North Central) showed up since our location (Fishers Y) was not cancelled. Because of the icy side streets, schools here were cancelled for the 4th day in a row. E-gads! I just hope the next storm (dumping 5-6 inches, in theory) doesn't hit and the schools can open on Monday.

    Back to happy news, at today's workout, here's what we did:

    400 Warm-Up
    4 sets (odd: dolphin, even: flutter):
    3 x 25 Kick on :30
    1 x 75 Kick Moderate
    4 sets: (2 fly, 2 free)
    1 x 25 Drill/Stroke on :40
    1 x 25 on 1:00 (15yds power; 10 yds smooth)
    4 x 50 on 1:00 (fly, fly drill, fly/free, back)
    4 x 50 on 1:00 (back, back, back, free)
    4 x 50 on 1:00 (breast/free, free, free, breast/free)
    4 x 50 on 1:00 (all free)
    4 sets:
    2 x 75 IM on 1:20 (did 1 fly, back, free; kicked 2; 3-4 were fly, back, breast w/ fins)
    1 x 100 Free on 1:50 (1 free, 2 kick, 3 pull w/ fins on, 4 free w/o fins)
    400 Cool-Down
    Total Yards - 3400

    Of course, that should have been enough.... but it wasn't. Knowing that I am behind on my February Fitness goal of 100,000yds (because of the Ice Storm and missing swimming days) and my FLOG was mad at me, I decided to do a short session this afternoon. I borrowed this from The Fortress, but modified her entire kick set to be kicking on the way up the ladder and a kick/pull combo on the way down the ladder. My other modification was to change her intervals to :15 rest.

    200 Warm-Up
    1 x 50 Dolphin Kick w/ board on :45
    1 x 100 Dolphin Kick w/ board 1:30
    1 x 150 Dolphin Kick w/ board
    1 x 200 Backstroke Kick
    1 x 250 Backstroke/Back Dolphin Kick
    1 x 300 Free
    1 x 250 Pull
    1 x 200 Pull
    1 x 150 Pull
    1 x 100 Dolphin Kick w/ board
    1 x 50 Backstroke Kick
    200 Cool-Down
    Total Yards - 2200

    While on the one hand, I'm proud of myself for doing a double today, I'm completely worn out and hoping that I'll still be able to swim Saturday's practice and a Sunday recovery swim before getting into next week's regular workouts. Oh... and did I mention that I have a meet next weekend? This is the only double I'm planning to do until the meet is over - and then I'll probably do a couple the next week to make up lost yardage... Oh well... the fun of February!
  11. Fri Feb 4th, 2011

    by , February 4th, 2011 at 02:53 PM (Ande's Swimming Blog)
    Bummer, no practice today. I was really looking forward to fast Friday and was even hoping to double. BUT it snowed last night all over Central Texas and a little bit of snow and ice shuts Texas down.

    I might have been able to train with Longhorn Aquatics or UT Men this afternoon but I have an important appointment at 4:00 that I can't miss.

    We got a series of emails keeping us informed or our practice situation. starting with

    Sent: Thursday, February 03, 2011 7:00 PM
    Subject: [txla-agegroup] Masters and Tom's groups canceled

    While we usually try to align with AISD's closings, they are waiting to make a decision until tomorrow morning, which is too late for our practices. We have decided to err on the side of caution and cancel Friday morning practices for Masters and Senior Longhorn and Longhorn Training group.
    There will still be a noon masters practice unless UT closes.

    From: Whitney
    Sent: Friday, February 04, 2011 6:30 AM
    Subject: [txla-masters] no noon practice

    University Community

    The university will be closed today due to inclement weather.

    As the situation progresses tonight and tomorrow, updates specific to evening events and shifts, closure, and reopening will be available on at, through local media, and by calling the university's general information number, 512-232-9999.

    Be safe.

    Sent: Friday, February 04, 2011 9:06 AMSubject: [txla-agegroup] Practices for SRLH / LHTG / Sen / Natl today

    IF you feel comfortable on the roads, Tom will have practice for Senior Longhorn and Longhorn Training Group 1 - 3 pm at the TSC and Doug will have practice for Senior and National groups form 3 - 5 pm at the TSC.
    Drive safely!
  12. Friday, 2/4/11

    by , February 4th, 2011 at 02:44 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (950)
    200 swim as 100 free/100 back
    200 kick as 100 free with board/100 on back

    4 x 75/1:20 With Fins - build each - 50 Free - 25 Fly or Back
    - alternated fly and back

    10 x 25 with Fins/40
    Alternate: 25 Fast under water dolphin
    25 Fast High Hand Recovery
    - underwater sdk, alternated face down/face up.
    - did fast 25's free with breath every 4th stroke or 3 breaths per 25

    Kick/Swim Set (1600)
    Kick 8 x 50 Strong build/1:00
    - 1-4 I made the interval, just barely on 4 (59). took extra 30 sec rest and 5-8 was about the same.
    Swim 1 x 400 Moderate effort
    - free - about 5:50

    Swim 8 x 25/1:00
    Odds are Fast with off blocks
    - Block starts - did fly-back-back-fly. fly was around 15-16 s. Back was around 16-17?
    Evens very strong
    - fast free - around Ī16

    Swim 1 x 400 Moderate effort
    - back - around 6:20

    Cool down: (400)
    did easy 400 alternating 100 free/100 back

    Total: 2950 yards
  13. Friday, Feb. 4, 2011 5:00am 50 MILE CLUB!!!

    by , February 4th, 2011 at 10:06 AM (Fast Food Makes for Fast Swimming!)
    I'm a GTD 50 miler now!!! (50.09) Yippieeeee!!!
    I accept cash or check only, message me for my mailing address please.

    Final swim before the meet tomorrow. Took it pretty easy, quick meet warmup, a couple broken swims, some more splashing around, hit the showers and off to work!

    200 Free
    100 Kick on back
    200 IM Drill
    100 Kick on back

    200 IM Broken :10 @ each 50 (by my calculations I was around 2:13 or so)

    100 EZ

    100 Fly Broken :10 @ each 25 (around :56)

    100 EZ

    100 IM Broken :10 @ each 25 (around :59)

    Swam back and forth with the group doing various stuff, but mostly a lot of talking...
    About 800 or so
    2000 Yards

    Ready to go fast tomorrow! On the road at 4:30am, hopefully the passes are okay. See you tomorrow That Guy and Knelson!
  14. MATT Thursday Workout

    by , February 4th, 2011 at 09:55 AM (Pete's swim blog)

    400 Warm up

    8 x 25 Stroke IM Easy/Hard - :40
    8 x 25 Kick IM Easy/Hard - :40
    8 x 25 Stroke IM Easy/Hard - :40

    25 Easy

    Broken 500 timed / 10 Sec. rest each 50

    75 Cool down

    (1600 Total)

    Still feeling a bit cruddy... just can't put in 100%. Video's from yesterday helped w/ my fly a lot. I think I'm bending my knees too much on my kick. It looks inefficient and I don't think I'm getting enough power to get my head out of the water fast enough. Worked on it some today and the fly feels better but I won't know if it is faster until I'm timed. The 500 went better than I expected. 7:05 w/ the rests. Went way too fast on the first 50. Roger said my strokes were too short.

    Weight is going back down. Pizza for dinner threatend that but it was slightly burnt and I just couldn't eat more than a couple slices.
    Swim Workouts
  15. Swam my first-ever 200 fly this morning.

    by , February 4th, 2011 at 09:35 AM (Life in the (not so) fast lane)
    I took it nice and slow (heck, my time was in the neighborhood of 3:30), concentrating mostly on maintaining reasonable body position. At the end, I actually felt like I could keep going so tomorrow I'll try pacing it a little differently.

    Still, not a bad accomplishment to start my day.
  16. From Bad to Worse

    by , February 4th, 2011 at 08:23 AM (Mixing it up this year)
    Yesterday the pool chemical situation was bad. Today it was worse, I could barely breath by the time I finished. I am still recovering.

    500 Free
    5x100@2:00 Free
    500 Free kick w/fins
    5x200@4:00 Fly w/fins as 25 rt arm/25 lt arm/25 kick/25 swim
    500 Free easy

    Total 3000 meters
  17. No snow, but pool closings nonetheless . . .

    This morning I drove over to the pool for an easy morning swim. It was raw and windy and in the mid-40s. Before I got in, the lifeguard warned me that the pool was really cold, and indeed there was just a little steam coming off the water, rather than the cloud of fog Iím used to seeing on cooler mornings. When I got in though, it was actually a comfortable 78, and I looked forward to swimming a nice stretched-out lcm workout in the near-empty pool. I did the following:

    1400 warmup (400s, 200k, 400p, 400 rev IM d/s by 50)

    4 x 150 FR/ST/FR @ 2:30, IM order

    During the first of my 150s, the ticket booth lady came by to sweetly ask how much longer I planned on swimming. I told her about an hour, and she let me know that the pool director really wanted to close the pool and put the covers on, because ďthe temperature is dropping,Ē that they were waiting for me to finish (I was the only one in the pool at that point), but hoping it would be soon. So I was a good sport and got out after that set was over, figuring that it would be ok to just get in a leisurely wake-up swim in the morning, with team practice coming up in the afternoon. It was nice that they didnít just pull me out but let me get to a natural stopping point, but a little frustrating to give up swimming in a pool at an ideal temp (for me) so that I could swim in a too-warm (for me) pool later. They really like the number 82 here! And I do sympathize with the parents who donít like seeing their very young children who swim on the developmental squad shivering between sets, or dreading getting in.

    Well, as it turned out I neednít have worried about swimming in a too warm pool. They closed it the rest of the day, and tomorrow morning as well, but hope to be open again by tomorrow afternoon. Fingers crossed that the pool heaters and covers work their magic! And I decided to do an extended stretching session tonight instead of going to my indoor backup pool, so Iím glad I got in at least a bit of swimming this morning.
  18. Thursday, Feb. 3

    by , February 3rd, 2011 at 06:08 PM (The FAF AFAP Digest)

    Didn't have much time, so lifted for strength.

    cable twist w/yoga ball, 50 x 1 x 15, each side
    total ab machine, 130 x 2 x 15
    dead lift, 115 x 1 x 5, 135 x 2 x 5
    leg press, 390 x 2 x 10
    skull crushers, 50 x 2 x 10
    seated narrow grip row, 110 x 2 x 5
    extreme angle isometric squat w/12.5 DB, 5:00

    RC work, 10 minutes

    Ate a protein fusion bar and headed to the pool for an hour.


    Warm up:

    600 various

    Aerobic Kick Mountain w/fins:
    (1800 yards)

    1 x 50 @ :45
    1 x 100 @ 1:30
    1 x 150 @ 2:15
    1 x 200 @ 3:00
    1 x 250 @ 3:45
    1 x 300 @ 4:30
    1 x 250 @ 3:45
    1 x 200 @ 3:00
    1 x 150 @ 2:15
    1 x 100 @ 1:30
    1 x 50 @ :45

    Went up the mountain dolphin kick w/board and down the mountain backstroke kick (5 SDKs per length). I didn't get as much rest as I would have with the MF.

    50 EZ

    ATP-CP Speed Set:

    10 x 25 free @ 1:00
    15 burst + cruise

    100 EZ

    Tried to do one AFAP 50 but got a double calf cramp right away and stopped.

    100 EZ

    Total: 2950

    ART, 30 minutes

    Had my chiro work over my left shoulder, scapular area and calves. Opted for the blue KT this time.


    Did a rare aerobic set today. Plan to do some speed work tomorrow.

    A friend alerted me to the fact that the Finis Foil Monofin is sized differently from Finis' other fins. I had reflexively ordered a medium, as that was what my shooter was and there was no sizing info for the Foil on their website. But, apparently, after discussions with Finis, I need a small, so will need to return the one that they mailed on Monday. (It sure took them a long time to mail it given that I ordered it quite awhile ago.) So I probably won't have it for another couple weeks at least.

    Small = 7.5-9
    Medium = 9-11

    Updated February 3rd, 2011 at 06:15 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout -02/04/11

    by , February 3rd, 2011 at 05:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 300 5:00 4:30 4:15
    3 X 100 1:40 1:30 1:25
    Three Rounds. Intervals by round right to left.

    1 X 200 kick 4:15
    1 X 100 easy swim -

    16 X 25 :30
    Sprint 12.5/easy 12.5

    1 X 100 easy swim

    2 X {8 X 25 sprint kick :45
    1 minute break after 8.

    10 X 100 2:00
    odd: free
    even: stroke(no IM)

    20 X 50 1:00
    1-5: fly/back
    6-10: back/breast
    11-15: breast/free
    16-20: free-descend 1-4


    1 X 1000
    Swim or pull

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  20. YAY! Back into the Groove.

    by , February 3rd, 2011 at 01:43 PM (Year Three: The Road Back)
    I love swimming with other like-minded people! It's just so much fun!

    With the kids' school being cancelled again, I swam early with the team (all 3 of us today) because it was finally my turn to stay home with the girls. It was a great workout - so much fun. Here's what we did:

    400 Warm-Up
    12 x 50 Drill/Swim on 1:00
    2 sets (did first dolphin kick on back, second free w/ board):
    1 x 200 Kick on 4:00
    1 x 25 Kick on :45
    1 x 25 Kick on :40
    1 x 25 Kick on :35
    1 x 25 Kick on :30
    1 x 25 Kick on :25
    1 x 25 Kick on :20
    :30 rest
    2 sets (did first fly w/ fins, second free):
    1 x 200 Stroke on 4:00
    1 x 25 Stroke on :45
    1 x 25 Stroke on :40
    1 x 25 Stroke on :35
    1 x 25 Stroke on :30
    1 x 25 Stroke on :25
    1 x 25 Stroke on :20
    :30 rest
    10 x 50 Pull on :50
    4 x 100 Kick Cool-Down
    Total Yards 3,300

    Too much fun! I can't believe I managed to pull off a 200 Fly - even though I was wearing fins, it was still more than I thought I could do. I just decided not to stop.

    My GTD Flog still doesn't like me - still trying to make up yardage missed during the Ice Storm. Oh well. I'm thinking about doing a double (albeit a short afternoon session) to catch up. Besides, that will put me back on my target pace of 3517yds per day, so I can make the 100,000yd mark for the February Fitness Challenge this month. Whew! That's lots of yards....