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  1. A Recovery Day

    by , August 26th, 2011 at 10:22 AM (Year Three: The Road Back)
    So... after being wiped out this week, I elected to rest on the couch yesterday afternoon and get lost in a really good book and then use today as a recovery day instead of a sprint workout. Here's what we did:

    400 Warm-Up
    6 sets:
    - 1 x 50 Fist Drill on 1:00
    - 1 x 50 Free on 1:00
    - 1 x 50 Kick on 1:00
    16 x 50 Free on :50 (held :42-:44s)
    12 x 50 Free on :55 (held :42-:44s)
    8 x 50 Free on 1:00 (held :40-:42s)
    4 x 50 Free on 1:30 (:42, :40, :37, :35)
    300 Cool-Down
    Total Yards - 3600

    The original set was written as follows:
    16 x 50s had every 4th an all out sprint
    12 x 50s had every 3rd an all out sprint
    8 x 50s had every other an all out sprint
    4 x 50s had every one as an all out sprint

    With the 2K race coming up this weekend, I figure that I need to be more steady than speedy. Therefore, I decided to go for consistency over pure speed. Actually, I was pretty pleased that I was holding :42-43 average (with a couple slips to :44). Here was my reasoning.... if I can hold :42s repeatedly (granted there was a few seconds of rest between 50s), then that makes my 100s pace a 1:24. So... if my goal is to finish the 2K in under 30 minutes (keeping an average under 1:30 per 100), then I might have enough of a differential to make up for my off-course wanderings and sighting slow-downs. That was my theory anyway. Tomorrow is a total rest day and then my first ever open water race is bright and early on Sunday morning.

    Question - water temp is predicted to be roughly 82 degrees. Do I wear my Yingfa kneeskin or go with a tight practice suit? Let me know your thoughts and thanks for your input.

    Enjoy your swims today!
    Swim Workouts
  2. Power Hour Friday - Wasserman plus

    by , August 26th, 2011 at 10:21 AM (Pete's swim blog)
    One of the more entertaining and underreported swims from Nationals was Neil Wasserman's 1500... at least I think it was him. Neil grabbed everyone's attention when he led off the 1500 with a 200 IM. At 200m he started another 50 fly and the engineers and mathemeticains huddled together to figure out exactly what he was doing. The prevailing theory was 7 x 200m IM plus 100m of something... probably fly/back. That theory was shot down at 400m when he did an extra 50 Free. Then at 450m, he did another 50 fly and looked like he was back on another 200 IM. Except at 600m he did an extra 50 br followed by 100 fr. After thinking maybe there was no pattern, I threw out the prediction that he would do an extra 50 bk at 850m. When he did, all the engineers and mathemeticians bowed before me while the nearby cute girls sneered and whispered "nerd!" under their breath. Wherever you are Neil... you pioneer of bizarre swims... you guru of distance IM... this workout's for you!

    7 Wasserman, Neil R 56 O*H* 22:15.00 22:30.60 4.00
    31.45 1:20.50(49.05) 2:11.13(50.63) 2:52.57(41.44)
    3:33.34(40.77) 4:21.41(48.07) 5:12.36(50.95) 5:53.76(41.40)
    6:29.48(35.72) 7:15.94(46.46) 8:04.93(48.99) 8:56.03(51.10)
    9:46.79(50.76) 10:29.30(42.51) 11:11.88(42.58) 11:51.16(39.28)
    12:40.96(49.80) 13:28.12(47.16) 14:19.35(51.23) 15:10.40(51.05)
    15:52.82(42.42) 16:35.21(42.39) 17:15.28(40.07) 17:57.76(42.48)
    18:47.55(49.79) 19:33.79(46.24) 20:25.44(51.65) 21:15.81(50.37)
    21:55.43(39.62) 22:30.60(35.17)


    100 Warm-up

    175 Free/25 Kick - 3:00
    200 Free/50 Kick - 3:45
    225 Free/75 Kick - 4:30
    250 Free/100 Kick - 5:15
    275 Free/125 Kick - 6:00
    300 Free/200 Kick - 7:30

    50 Easy

    The Wasserman Plus (Convert 200 IM to 400 IM + 500 IM)

    200 IM - 3:00
    200 IM/50 fr - 3:45
    50fl/50bk/100br/100fr - 4:30
    50fl/100bk/100br/100fr - 5:15
    400 IM - 6:00
    500 IM - 7:30

    200 Cool down

    Note: we did ours short course in about the same time Neil did his long course. Roger did it the manly way and added his second 200 IM from the front (fly first). I made the 400 IM right at 6:00 and knew I was in a lot of trouble for the 500 IM. Ended up mixing 50 free into the 125 Fly and 50 fly into the 125 free on the 500 IM. I did make 7:30... but barely.

    (4350 Total)
    Swim Workouts
  3. Thursday evening swim

    by , August 26th, 2011 at 12:21 AM (A comfort swimmer's guide to easy swimming)

    Warm up (600)
    4 x 150 freestyle/10sr easy build each
    - alt. free and back

    Kick Set (300)
    1 x 50 flutter/1:10 easy
    1 x 100 flutter/2:30 strong
    Repeat 2 times
    - did 50's w/board, 100's on back

    100 easy free to loosen arms up

    Main Set (1200)
    12 x 100
    #1 on 1:50
    #2 on 1:45
    #3 on 1:40
    - kept all between 1:31-1:33

    Drill Set (300)
    12 x 25/40 #1 Free bow n arrow drill
    #2 – freestyle swim focusing on technique from drill
    #3 – Freestyle fist drill
    #4 – freestyle swim focusing on technique from dril

    Pull Set (600)
    4 x 150/3:00
    - w/buoy and catch paddles, 1:17-1:20

    Warm down
    100 easy back

    Total: 3200 meters
  4. Sarasota Y Sharks Masters 5:30 AM Workout -08/26/11

    by , August 25th, 2011 at 05:53 PM (Sarasota Y Sharks Masters GOLD Workout)
    Today we celebrate Cathy's 50th birthday by doing 50 X 50 as the main set. Those of you who are not in Sarasota will have to choose your own way of doing the 50's as I have to keep it a secret.

    WARM UP:
    4 X 100 1:45 1:30
    1 X 200 3:30 3:00
    3 X 100 kick 2:15 2:10
    1 X 100 easy swim 2:00 -
    Twice through

    50 X 50 BIRTHDAY SET

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  5. Thursday 08/25/11 Workout

    by , August 25th, 2011 at 04:21 PM (Chowmi's Blog)
    Another great day for the pile.

    SCM, Baylor Fitness Center noon workout
    Billy Glasstetter coached

    Warm up
    supposed to be
    200 swim/200 kick/200 pull
    ==> 400 warm up

    Main Set
    3 times through:
    4 x 50 drill/swim IM order
    100 easy
    100 IM fast ==> 100 fly instead
    (1:19, 1:17 and 1:15 fly)

    50 easy

    6 x 50 kick
    3 on :60
    3 on :55

    3 x 250 pull descend (no)
    ==> goofed around with my fins, 3 x 150

    bonus for me:
    2 x dives + breakouts

    The End
    That was very solid. I did an easy vasa trainer day yesterday, just as planned, so I wasn't too worn out today. Tomorrow is a flex day, so I will see how I feel and either swim, lift, or do nothing!

    Sent in my meet entry for the MAC East Valley Invite SCM meet 09/24-25/11.

    I entered:
    Sat: 100 free/50 free/100 back
    Sun: 200 free/100 fly/50 back/50 fly

    Michelle's random tip on accumulating American Airlines miles:

    I usually discard all sorts of junk mail from Citibank wanting me to open another account for some miles. So I was at first skeptical of the offer on my existing account that I could earn 3 miles per dollar spent through 11/30/11. They also gave me a $20.00 gift card for doin' nothing. (I spent it at Toys R Us). So of course I signed up for that!

    Next I signed up for the AAdvantage Shopping. If you click through their website to a bunch of other websites and buy, you get whatever the miles multiplier is (usually 3 miles per dollar) plus if I do it during the time I get my 3 miles on my card, that's like, a good amount of miles. You multi-dip if you buy American Airlines gift certificates; the multiplier is 3x. I think i'm going to see if I can prepay a year of karate for my girls and a year of Kumon in the next couple of days. Maybe even go to annual billing at Baylor. Then buy up a bunch of AA gift cards, which I will use anyway. So let's just do the math on AA gift cards:

    3 x $250 => annual pilgrimmage to PIT to see my parents;
    1 x $250 =>at least one trip to AZ
    1 x $250 xmas gift to my mother in law
    So that's 5 x $250 = $1,250.00
    (excludes service fee, round to $15.00)

    1,250 x 3 mileage multipler (MM) = 3750 miles
    1,250 x 3 citicard multiplier (CM) = 3750 miles
    1,200 annual karate fee x CM = 3,600 miles
    2,640 annual Kumon x CM = 7,920 miles
    1,000 annual Baylor Fee x CM = 3,000 miles
    Total miles 22,020 miles, which is almost a free ticket. Is my calculation off? That sounds like a pretty good deal.

    But the main point is that since I fly American most of the time except to Denver, CO, then it makes sense to always buy the gift certs and get the 3x mileage multiplier and at least 4x (the 4th being when I use my citicard and just get the dollar for dollar miles). Oh yeah, and then you get the miles for the flight, right????
  6. Thu Aug 25th 2011 scy

    by , August 25th, 2011 at 02:32 PM (Ande's Swimming Blog)
    Thu Aug 25th 2011 scy

    Thanks again to those who commented on
    Sat Aug 20th, 2011 Postal 10k

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool scy
    6:30 to 8:00 dove in 6:40ish
    wore blue camo jammer
    swam with Korey
    Beside 2 post grad UT women, Todd, tyler, Larry, Nate, Mark & Paul

    did around 300

    Main SET: scy

    500 fr on 6:40 70% went 5:46

    400 fr on 5:20 75%

    300 fr on 4:00 80%

    200 fr on 2:40 85% went 2:10

    100 fr on 1:20 90% went 1:01

    50 easy

    8 x 50 fast on 1:30 IM order
    odds k
    evens sw

    assigned: 100, 200, 300, 400, 500
    did: the 100, skipped a 50 in the 200, & 2 50's in 300, 4 50's in 400 & skipped the 500

    8x 50's on 1:30
    odds 3 breaths
    evens: fast, did them fly

    50 easy
    Swim Workouts
  7. Thursday, 8/25/11

    by , August 25th, 2011 at 12:26 PM (A comfort swimmer's guide to easy swimming)
    My coach was late sending my workout so I got a main set from Tall Paul's thread. Was a sprinty kind of set.


    Warmup, 15 minutes
    I did:
    4 x 200 s, k, p, s; free & back

    8 x 50's @ 1:05 (stroke down build/easy free back)
    - did fly and back for stroke

    Main Set
    3 x 100 free, smooth @ 1:50
    1 x 100 back, fast @ 2:30
    1 x 200 easy kick/swim
    - for 100's free averaged 1:35
    - fast back was 1:34, 1:32

    2x (w/fins)
    3 x 50 free @ :50
    2 x 25 fast @1:00
    - 50's were around 38-40
    - 25's were fly, didn't get times

    Warm down
    easy 100 free

    Total: 2900 meters
  8. Thursday Workout - more breakthroughs

    by , August 25th, 2011 at 10:28 AM (Pete's swim blog)
    Another workout I made all the splits on for the first time. I've been close to making the final 400 on 5:00 before with a drag suit but never quite made it. I made the 400 on 5:20 with 10 seconds rest so I knew I had a chance. The trick for me is making it to 300 yards. Somewhere around 200 to 250 yards, it starts hurting bad and I start doubting myself. Once I get to 300, I know I can gut out the remaining 100. Made it today despite the heat.

    Dropped the drag suit for the 500 timed. Dave paced me out at a 2:20 for the first 200. He dropped back for the remaining 300 while I kept pushing as hard as I could. Started hurting around 350 yards. Held it together for a 6:02. My best from Feb is 5:54. Have a feeling that time is going down next year.


    400 Warm up

    400 Free - 6:00
    5 times through
    * 50 Fly - :45
    * 50 Kick - 1:00
    * 50 Back - :50
    * 50 Kick - 1:00
    * 50 Breast - :55

    50 Easy

    400 Free - 5:40
    400 Free - 5:20
    400 Free - 5:00

    50 Easy

    500 Free Timed (6:02)

    (4050 Total)

    Updated August 25th, 2011 at 01:47 PM by pmccoy

    Swim Workouts
  9. Whew... I'm Tired

    by , August 25th, 2011 at 09:24 AM (Year Three: The Road Back)
    So much for taking it easy. That was my plan for the end of the week in order to rest up for Sunday's 2K open water race. Then, I decided that it would be fun to bike to FHS to watch the crosstown-rival tennis match between the town's two high schools. What I didn't count on was the wind.... I should have known it felt too easy and too good for the first part of my ride. Turning into the wind almost knocked me down - and took everything I had to keep going. Needless to say that going into today's swim practice, my legs were pretty much jelly. Here's what we did:

    400 Warm-Up
    4 sets:
    - 1 x 50 Drill on 1:00 (did catch-up, fist, catch-up, fist)
    - 1 x 50 Kick on 1:00
    - 1 x 50 Free on 1:00 (descend throughout set)
    4 sets (did back w/ fins, free, pull, kick):
    - 1 x 300 on 4:00
    - 3 x 100 on 1:45
    300 Cool-Down
    Total Yards - 3700

    I knew I was in trouble when my legs were hurting during the first set. But... my coach was wonderfully encouraging and kept me going so I didn't quit. Don't know if he realizes that, but I do - and I really like having him on deck.

    Tomorrow is slated to be a stroke/sprint workout, but coach has already told me that it's a recovery day for me. Whew! And, Saturday will be a complete day off. Hopefully, that will be enough to recover my legs before Sunday.

    Time to go to work - and stay awake, then come home and take a nap!

    Enjoy your swims today!
    Swim Workouts
  10. That evil stroke was back....

    by , August 25th, 2011 at 08:26 AM (Mixing it up this year)
    I figured out today that without a good kick this will never be a good stroke for me, if I could use fins and a fly kick PERFECT!

    I actually felt fairly strong today. I think this week is just a better week for me.

    500 Free every 3rd lap breast skull
    500 Breast kick w/brfins
    10x50@1:00 Breast pull w/fins get the dolphin motion into it
    8x100@1:30 Free w/paddles & bouy strong
    8x25@:45 Breast put it all together and glide!!!
    200 Free w/snorkle as 25 kick/25 swim
    300 Free EASY

    Total 3000 yards
  11. August 23rd & 24th 2011

    by , August 25th, 2011 at 01:20 AM (Swim like an Orca, but faster !)
    Tuesday August 23, my upper's weight routine
    Lord's Gym
    45 minutes
    Inclined bench press 3x 10x35lbs
    seated isolated curls 3x 10x35lbs
    Forearm curls 3x 10x35lbs

    Cable straight arm's pull downs
    12 x 25 lbs each arm
    12 x 27.5lbs each arm
    12 x 30lbs each arm

    Cable pull downs, backstroke sim.
    12 x 15lbs each arm
    12 x 17.5 each arm
    12 x 20 each arm

    Leg press
    10 x 230lbs
    10 x 270lbs
    4 x 360lbs

    Triceps cable 3 x 10x60lbs.

    Flat on back bench press
    3 x 3 x 140lbs.

    Wide grip pull downs
    10 x 100
    10 x 120
    10 x 140

    inclined sit-up's 3x10
    Cool down bouncing med ball (8lb)
    with each arm

    Wednesday August 24, 2011

    Aquasol 5:30-7:00PM

    Warm 100FR, 100BK, 200IM drill, 200K, 200P (800)
    12x50 FR Scull drill/Swim on 1:00 (600/1400)
    4x200 Odds IM / Evens Free on 3:30 (800/2200)
    12x50 Kick with Monofin, 25 UW / 25 on back on 1:00 (600/2800)
    100 Cool-down
    2900 SCY
    Coach leaves for LA tomorrow, seems I had the dates confused. I was hurting and muscles were not working from yesterdays kick up a notch workout.
  12. Wednesday, August 24, 2011 4:50pm

    by , August 24th, 2011 at 10:59 PM (Fast Food Makes for Fast Swimming!)
    I got to warmup with the high school girls at the end of their practice: They were doing 5 x 200 Free @ 3:00. I did the last 2


    2 x 200 Free @ 3:00 (held 2:15s to stay ahead of the girls)
    (Girls done here)
    400 Free Pull
    200 Kick w/ board

    Modification of a Tall Paul workout:
    4 x 100 Free @ 1:25
    1 x 300 Free Pull @ 4:00 (went 3:30)
    3 x 100 Free @ 1:20
    1 x 300 Free Pull @ 4:00 (went 3:31)
    2 x 100 Free @ 1:15
    1 x 300 Free Pull @ 4:00 (went 3:35)
    1 x 100 Free @ 1:10
    1 x 300 Free Pull @ 4:00 (went 3:35)

    The hardest part was the transition into the pulling sets where I had to get the buoy and paddles on. Lost a few seconds in the 300s but stayed on interval.

    100 EZ kick

    12 x 50 (stroke/free) @ :50
    (4 fly/free)(4 back/free)(4 breast/free)

    100 EZ and out

    4000 Yards in 1 hour!!!

    CAST Classic 5K OW swim in 3 days! "Day of the event" registrations can be done if anyone want to make the trek to CDA, Idaho in the wee hours of Saturday morning.

    Updated August 25th, 2011 at 12:53 AM by jaadams1

    Swim Workouts , Daily Practices
  13. A very long ladder

    by , August 24th, 2011 at 10:35 PM (Workout Swimmer)
    Actually had a "different" warm up this morning!
    900 back/free, breast/free by 25's
    800 pull
    7 x 100 stroke/free on 1:30/1:40
    4 x 4 cycle speed play
    100 easy
    6 x 100 kick on 1:40 (w/zoomers)
    100 easy
    500, 400, 300, 200, 100 Demont (Pull)

    (had to use the last 2 for cool down)

    Total: 4800 SCY

    I've decided I don't like Demont's - it's hard enough to try and pop out and catch your time 100 from the end, but to have to remember what the split was, AND compare your finish to what your prior split was gets a little tedious. I don't mind the effort in doing the Demont - I just wish I had a personal secretary keeping track of my times!
    Had to go Visiting Teaching tonight, so did not get any drylands in this evening - guess I'll get some in tomorrow. Luckily this only affects me one week of the month!
  14. Wed., Aug. 24

    by , August 24th, 2011 at 06:34 PM (The FAF AFAP Digest)

    600 various

    4 x 100 w/paddles
    25 scull + 25 free + 25 kick + 25 free

    8 x 50 back w/turtles @ 1:00

    5 x through w/fins:
    3 x 50 IM (fly/back, back/breast, breast/free) @ 1:00
    100 back kick @ 2:00

    8 x 25 shooters w/fins

    Total: 2850



    Was pretty busy today and didn't have much time for a proper swim. Though my lats were so sore, I don't think I could have managed one anyway. It hurt to put my arms in a streamlined position.

    Today's good news: My clothes and favorite flip flops were still at the Rec Center where I abandoned them yesterday! And we're having lobster tonight!

    Bad news: Saw my doctor for a 3 month check and I'm hypothyroid again. I was very deflated by this initially, but upon reflection I realized this explains some things. For the past month or so, I've felt sluggish, had increasing digestive/sleep/GI issues, renewed cramps, tingling in the hands and feet, etc. -- all thyroid symptoms. (This is how I felt last summer + early fall.) Swimming wise, it may explain why I never felt good during my taper, always complaining about sluggishness despite resting. It could also explain why I was so tired at Nats and running out of gas in very race, even my 50s. My times were off, especially compared with my great taper meet in March. Even my 50 back time of 32.5 was decidedly slower than the 30.6 I threw down in SCM. Apparently, some people's thyroids are hard to regulate and can be up and down. I need to remember to call my doctor next time rather than waiting for an appt! Lesson learned. Hopefully, I'll feel significantly better in a couple weeks. I hate not being my energetic self.
    Swim Workouts
  15. Wednesday, 8/24/11

    by , August 24th, 2011 at 06:17 PM (A comfort swimmer's guide to easy swimming)

    Warm up
    300 Choice
    300 K/D/S by 25’s IM order

    Main Set #1: Anaerobic Threshold
    1 x 300/5:00; 1st - 4:40, 2nd - 4:38
    1x 200 free/3:20; 1st - 3:04, 2nd - 3:02
    1 x 100 free/2:00; 1st - 1:28, 2nd - 1:29
    Repeat two times

    Main Set #2
    10 x 50/1:00
    #1 – work the walls (strong breakouts & fast finish)
    #2 – 25 smooth/25 fast
    #3 – 25 Fast/25 smooth
    #4 – 50 smooth
    #5 – 50 Fast
    - 1-5 free, 5-10 back

    Kick Set
    5 x 100/15-20 sr
    1-3 – 25 breast/25 flutter
    4 - 25 fly/25 flutter
    5 - back

    Warm down
    100 free & back - smooth

    Total: 2900 meters
  16. Who wins?

    This morning I swam with a friend in the outdoor city pool at Van Cortlandt Park in the Bronx. It’s a 50m, 12-lane pool, with no lanelines and a uniform depth of 3.5 feet. Lap swimmers usually just pick a spot at the wall, then swim back and forth in a more-or-less straight line there from there, with a few super-strong water jets on the walls complicating things a bit. However, my swim buddy and I decided to be heretical and actually circle swim. That worked out ok, with only a couple of random people appearing in our path from time to time, usually water walking backwards or some such thing that was dodgable. Here’s what we did:

    1000 warmup

    400 goof around while waiting for lanemate to finish warmup

    200 kick
    500 swim, alternating easy/fast by 50
    200 kick
    500 swim, alternating easy/fast by 100
    200 kick
    [On the kicks we looked for red-tailed hawks in the sky—Hannah had seen one last time she was up here—but we didn’t see any today. For a 100 I tried kicking on my back and sighting on Hannah, who was beside me using a board, but that didn’t work out too well—I wandered all over or bumped into her anyway. Maybe she needs a taller swimcap, or perhaps a flag attached to her board, for better visibility?]

    2 x (50 fly, 50 easy free)
    [We did these side by side rather than circling. After the second lap of fly, one of the older gentlemen near us asked if we swam for the college team, then added “and I say that because your fly is very good, and very synchronized.” Um, yeah, coach might throw us off that college team if we don’t synchro swim our 200 fly? I guess I should appreciate compliments, however bizarre!]

    400 pull + play warmdown, til the whistle blew

    It was a beautiful morning. The pool is in a lovely park, with trees all around, and there were nice puffy clouds and a little sliver of a moon in the sky as we swam. The water was brisk, which I loved, and which probably accounted for the pool being relatively uncrowded. No hot water in the showers after was a reminder that I was actually at a city pool, not a country club.

    After the swim and a picnic breakfast I walked up a few blocks to visit the tortoise and hare statue. Van Cortlandt is a big park—over 1000 acres—and has all sorts of recreational stuff, including a nice track and even a golf course in addition to the 50m pool, but it’s most famous for its cross country courses. So it’s fitting that there’s a sculpture illustrating the Aesop’s fable of the race between the tortoise and the hare, located right by the part of the XC course known as the flats. On its base is the familiar moral, “Slow and steady wins the race.” Most visual depictions of the fable, like this one, show a tuckered (or even napping) rabbit being bested by the tortoise:

    But in a twist, the Van Cortland sculpture’s depiction is a little different—in it a gleeful rabbit is vaulting over the plodding tortoise.

    I like that rabbit’s chances!
  17. Sarasota Y Sharks Masters 5:30 AM Workout -08/25/11

    by , August 24th, 2011 at 05:16 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 150 2:30 2:15
    4 X 50 1:00 :45
    Two rounds. Round 1 intervals left, 2 right.
    Descend 50's 1-4 on both rounds.

    8 X 50 1:00
    8 X 25 :45
    Odd: moderate Even: sprint
    All choice.

    50 easy swim

    1 X 300 kick 6:30
    8 X 25 sprint kick :45
    1 X 50 easy swim

    1 X 500 6:45
    5 X 100 1:30
    1 X 400 5:30
    4 X 100 1:30
    1 X 300 4:00
    3 X 100 1:15

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  18. Wed Aug 24th 2011 scy I'm Back!

    by , August 24th, 2011 at 03:52 PM (Ande's Swimming Blog)
    Wed Aug 24th 2011 scy

    Several readers said my
    Sat Aug 20th, 2011 Postal 10k post was the shortest they'd ever seen from me. It was. It was a copy of a text I sent to a few friends after my 10k. I didn't have access to a PC and drove to Lubbock TX the same day to take my dau to tx tech. Today I edited it and added a few more details.

    did not train Sun, Mon, or Tue & was sore from the 10k.

    Now I'm back at it, currently deciding goals for scm 2011, scy & LCM 2012. While I'm deciding, I'll start lifting weights and keep training hard. At 48, I'm approaching the tail end 45-49 & preparing to age up in 2013. Which means I need to be fast, strong and fit in 2012.

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool scy
    6:00 to 7:30 dove in 6:03ish
    wore blue camo jammer
    swam with Mike
    Beside Nate, Chris, Tyler, Larry & Jim

    assigned 500: stop at 6:08
    did 300ish?

    Main SET: scy

    6 x 100 fr on 1:20
    1:00 break
    4 x 50 k fast on 1:30
    1:00 break

    5 x 200 fr on 2:40
    1:00 break
    4 x 50 k fast on 1:30
    1:00 break

    4 x 300 fr on 4:00
    1:00 break
    4 x 50 k fast on 1:30
    1:00 break

    assigned: 3 x 400 fr on 5:20
    did: 3 x (4 x 50)

    50 easy
    Swim Workouts
  19. Brokenness Rules....

    by , August 24th, 2011 at 12:58 PM (Year Three: The Road Back)
    apparently. Yesterday's 1000 was broken every 100 and today's 200s were broken every 50. Guess it's this week's theme, eh?

    Anyhoo.... here's what we did today:

    400 Warm-Up
    12 x 50 Kick on 1:00, every 3rd fast
    3 sets:
    - 1 x 200 Drill/Swim by 25s on 4:00
    - 1 x 200 Moderate Free on 4:00
    - 1 x 200 Broken at 50 for :10 FAST on 6:00
    1 x 50 Recovery Free between 2nd & 3rd sets
    450 Cool-Down
    Total Yards - 3300

    I hit the water for my warm-up today and felt pretty lousy after the first 50. Needless to say, I knew what was coming (because I like to know what's coming so I can mentally prepare) and was pretty well dreading the workout.

    Shock of all shocks, it went so much better than I expected. That doesn't mean it didn't hurt - it did - A LOT! But, I purposely took it easy on the drill/swim and moderate 200s and went as fast as I could on the broken 200. My 50s hovered around 30 (from a push) and my final 50 was a 28. HOLY COW! I don't think I've ever had that kind of time from a push in practice before. In fact, my best ever off-the-blocks with a relay start time is a high :27. WOW! Now, I will say that many minutes elapsed between that final 50 and when I was able to get enough air to even think about starting my cool-down. But still, It's a happy smilies kind of day! Guess all of those push-ups and pull-ups are paying off, eh? Plus... I'm finding that having a smaller practice makes me very aware that our coach can actually watch me specifically - and I must admit that makes me push harder. And, one day I will actually catch-up to MW's feet. I will.... I'm determined.

    Hope your day in the water is as encouraging as mine.

    Enjoy your swims!
    Swim Workouts
  20. Power Hour Wednesday - IM Pyramid

    by , August 24th, 2011 at 10:06 AM (Pete's swim blog)
    Didn't even bother with the drag suit today. I knew this set was going to be tough when Roger sent it out last night. Managed to keep up through the 600 IM but the lack of rest and pool temp eventually got me. Started substituting fly with free on the way back down. Did 50 fly/50 free on the 400 IM, 50 fly/25 free on the 300 IM and then finished the 200 IM and 100 IM normally (but tired). Dave and Roger made the whole thing without any trouble. I think Roger actually got faster as the set went on.

    The timed 400 IM went well especially with a little recovery. I was just a couple seconds behind Roger after the fly. Usually that is a very good sign for me. Back stroke was stronger than usual. Ended up at 5:27. My best meet time is 5:24 so I felt really good about that. I think a 5:15 is possible with a little work.


    400 Warm up

    100 IM - 1:30
    200 IM - 3:00
    300 IM - 4:30
    400 IM - 6:00
    500 IM - 7:30
    600 IM - 9:00
    500 IM - 7:30
    400 IM - 6:00
    300 IM - 4:30
    200 IM - 3:00
    100 IM - 1:30

    25 Easy

    400 IM Timed (5:27 - from dive wo/ drag suit)

    75 Cool down

    (4500 Total)
    Swim Workouts