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  1. 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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  2. 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
  3. 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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  4. 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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  5. 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
  6. 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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  7. 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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  8. 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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  9. 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?
  10. 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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  11. 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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  12. First LC Workout, Wed., June 22

    by , June 22nd, 2010 at 10:29 PM (The FAF AFAP Digest)
    Swim/LCM/Team:

    2 x 25 abs
    1:00 plank
    50 flutter kicks on back
    30 med ball tosses

    Warm up:

    600 swim, middle 200 stroke

    600 kick, middle 200 w/o board
    (I didn't use a board.)

    200 IM, 25 drill/25 swim

    Main Sets:

    4 x 50 kick w/fins @ 1:00
    (I worked them pretty hard -- went 32-33.)

    300 w/fins
    (Went out too fast, felt dreadful.)

    4 x 50 kick, no fins, use paddles as a "kickboard"

    300 pull

    12 x 100 @ 2:00

    3 x through:
    75 free/25 stroke
    50 free/50 stroke
    25 free/75 stroke
    100 fast

    We were supposed to descend 1-4. I didn't do that. I went a mod cruise pace on 1-3 and went fast on the last one. I did numbers 4 and 8 backstroke with fins and went 1:11 and 1:08. On the last four, my arms were tired and i kicked them. On 12, I kicked backstroke and went a 1:05. I was really gasping for breath after the fast ones. And I was exceedingly surprised by my times -- much faster than I thought I'd go. My lanemate did all the stroke portions
    fly.

    100 EZ

    Total: 3700 meters

    -------------------------------------------------------
    Commentary:

    The pool was so long. So long. It almost made me glad I'm not focusing on LC this summer.

    I may try to sneak in one more swim tomorrow morning. But it might feel pretty dismal coming so close on the heels of this workout.

    I'm blogging from my iPhone. My Internet service was down today, broken router. It's damn inconvenient timing. Mr. Fort had to go to a friend's house to print out our boarding passes. We also got an ipad for the trip, but our computer won't recognize it. Bummer cuz I can't download anything.

    Back to packing!

    Updated June 22nd, 2010 at 10:39 PM by The Fortress

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  13. Sarasota Y Sharks Masters 5:30 AM Workout -06/23/10

    by , June 22nd, 2010 at 04:04 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM

    WARM UP:
    5 X 100 free 1:45
    5 X 100 kick 2:30
    5 X 100 50 stroke/50 free 2:00

    1 X 400 free 6:40
    4 X 100 free 1:40
    1 X 300 free 4:40
    6 X 50 free :50

    1 X 100 stroke 2:15
    2 X 50 stroke/fast 1:30
    Four times through. IM'ers: 1 round of each.

    WARM DOWN: 4 X 50 easy 1:00

    3900M
    Categories
    Swim Workouts
  14. Tuesday, 6/22/10

    by , June 22nd, 2010 at 12:17 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo
    Recovery day

    Warm-up
    300 choice
    (did free and back)
    300 scull (position 1, 2 and 3)
    4 x 50/50 Build
    (swim time around 43)
    8 x 25/30 (#3 & #7 FAST)
    (1-4 free, 5-8 back)

    Main Set:
    Speed Play Set:
    Repeat following 3 times –this is continuous!
    125ez-25fast-100ez-25fast-75ez-25fast-50ez-25fast-25ez-25fast
    (rounds #1 & #3 were free, #2 was back)

    Sculling with Fins
    2 x 50/5sr Forearm Scull(#1)
    1 x 50/5sr Major Stroke Build
    2 x 50/5sr Mid-Scull(#2)
    1 x 50/5sr Major Stroke Build

    Cool down
    100 easy swim

    Total: 2900 meters
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  15. Tuesday Jun 22th 2010

    by , June 22nd, 2010 at 10:28 AM (Ande's Swimming Blog)
    Tuesday Jun 22th 2010

    weighed 217

    Subscribe to Ande's Swimming Blog


    LCM
    Whitney Coached
    6:30 to 8:00
    Austin UT Swim Center
    swam with todd, tyler, john, paul, ned, sharon, & Kelly
    dove in at noon
    wore b 70 jammer

    WARM UP
    400 done 75 fr 25 fl
    400 done 75 k 25 bk
    400 done 75 fr 25 br

    MAIN SET

    3 rounds of
    25 str 25 fr
    50 str 50 fr
    75 str 75 fr
    100 str 100 fr
    rest to regroup
    400 fr dps
    rest about 1:00
    1) fl
    2) bk
    3) br

    10 x 50 on 1:20
    odds 25 bk spin dril 25 easy
    evens 25 fast 25 easy

    200 easy

    then I though I was done
    I was walking to go to the locker room & UT coach kim said, We're doing the kick set wanna join us
    so I said sure

    8 x 100 k FAST on 3:00
    1) 1:15.4
    2) 1:18.4
    3) 1:18.4
    4) 1:19.4
    5) 1:20.3
    6) 1:21.8 kim asked me to stay streamlined the whole way, which hurt really bad, & I had a foot cramp
    7) 1:22.3
    8) 1:19.3
    ave 79.41
    dove #1 pushed 2 - 8


    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
  16. From Chloe.... MIMS recap

  17. 6/21-6/22

    by , June 22nd, 2010 at 08:00 AM (The Labours of SwimStud)
    Did some swimming the last 2 days...i'll get to that.
    I lifted yesterday in the morning for about 45 minutes...it went well.

    6/21
    Swimathon
    Swam 5000 yards--I broke mine into 500 yard blocks..which was hard enough because of the number of kids leaping about in the way hehe...my shoulders were aching...

    6/22
    Morning Workout.
    500 Swim was written as an 800 but I arrived a few minutes late and I needed a few mis warm up stretches.

    4 x through
    4 x 100 1:30 desc.
    4 x 50 :50

    1 x 250 1:30 Pace Was meant to be 500 but my shoulders weren't complying after the 5k and swimming at threshold.
    1 x 100 2:00 fast
    1 x 250 1:30 was meant to be 300 I did what I could.
    1 x 100 2:00 fast.
    1 x 100 1:30
    1 x 100 2:00 fast.

    600 EZ

    The faster swimmers got the full 4500 done but I did what I could. 1:30 pace is right on threshold for me. if I hadn't done the 5k yesterday I'd probably have been ok. the distance stuff is tricky for me...I still can't keep a solid pace going once my shoulders have heated up. Still a good workout. I didn't dog it...a few more group workouts and I should feeel the difference.
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  18. Strong back day today

    by , June 22nd, 2010 at 07:31 AM (Mixing it up this year)
    Took a little while to get moving but once I was into it wow. I realy need those warmups and warm downs as I realized this past weekend. The older I get the more I have to loosen up.

    400 Free
    300 Free kick w/fins
    200 Free pull w/paddles & bouy
    100 Free
    600 Back kick drills w/fins alt. streamline, fashion model and partial recovery
    10x100@2:00 as 50 free/50 back pull w/paddles went 1:43, 1:41, 1:40, 1:40, 1:38, 1:38, 1:38, 1:38, 1:38, 1:38
    200 free kick w/fins easy
    200 free w/fins 10 kicks then stroke strong
    300 free relaxed swim
    100 1 arm fly
    100 Free easy

    Total 3500 meters
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  19. Back from the beach

    by , June 22nd, 2010 at 12:18 AM (Elise's Fitness Fun)
    Was at the beach from Wednesday, June 16 until today. I blogged Wednesday and Thursdays runs at the beach. Wednesay's run was actually done on the beach without shoes. Thursday's run was done on the bike/run path along the road and definitely with shoes. Took Friday and Saturday off.

    Sunday, went to the Destin Y and did the following:

    Warm-up: 400 Reverse I.M.
    8 x 50 Free on 1:00

    10 x 100 Free on 20 seconds rest - held 1:10

    200 easy

    2000 SCY

    In the early evening, went for a 40 minute run on the beach without shoes.


    A month after Nationals, and I seem to have only put on a pound. Interestingly enough, I see that my upper arms have shrunk while my hips seems to have grown. I had thought about starting on a triathlon program this week to do a sprint tri in August. Was kind of looking forward to doing some tough workouts and hoping to drop a few pounds. With the heat, I can't seem to get very excited about getting in shape to do triathlons. Plus, I seem to have kept my various medical ailments under control with what I've been doing up until this point. Not really sure I want to risk "medical stability" by taking on a triathlon trainng program.

    I need some kind of goal to shoot for to get me motivated to work out. Guess I'll sleep on it and figure things out tomorrow.
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  20. Monday, June 21

    by , June 21st, 2010 at 10:36 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    16 x 25 shooters w/MF
    belly, left side, right side, back

    Main Sets:

    10 x 100 kick-pull @ 1:30
    50 free kick on side (left, right) + 50 free w/paddles & fins

    1 x 50 scull
    1 x 50 AFAP back w/fins (went 23.5-24)
    1 X 50 EZ
    1:00 vertical breast kick

    6 x 100 @ 1:50
    odds = breast pull
    evens = russian breast drill
    (focused on not undulating on pull down)

    1 x 50 scull
    1 x 50 AFAP back w/fins (23.5)
    1 x 50 EZ
    1:00 vertical breast kick

    10 x 100 kick-swim @ 1:30
    odds = 50 dolphin kick w/board + 50 single arm fly
    evens = 50 back kick + 50 back

    1 x 50 scull
    1 x 50 fast breast w/fins (cramped, went 31+)
    1 x 50 EZ
    1:00 vertical breast kick

    6 x 100 @ 1:30
    free pull w/paddles

    100 EZ

    Total: 4750

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


    Commentary:

    Posting this after the longest Monday night summer league meet ever ... The team had to get a special exemption to keep the pool open longer, the two teams were so big. I am dead from standing for so long in the heat. Lots of breaststroke DQs as usual. It's amazing the bizarre stuff you see on the evilstroke -- one kid took 4 breaststroke kicks while still fully submerged on the start. I had to DQ a fast USA kid because he was fully submerged before touching the wall on his backstroke finish. The kids think it's cool to have to that long dive to the finish, but it can be illegal.

    I felt much better in the pool today after eating more normally yesterday (and retoxing ). I was pretty surprised I still had good speed on my AFAP 50 backs. Actually, I felt like I had good leg speed, but not good arm speed.

    As my vaca approaches, I am somewhat bummed I have to be out of the water for another 2 weeks. I feel like I am just getting back in shape. And I know 2 weeks out of the pool, even with other exercise, will require a new start up period. And Jimby has warned me this is NOT a good thing. Oh well, at least my shoulders will be well rested.

    I am frighteningly busy the next 2 days, but hope to get in a quick gym session tomorrow and go to my first LC practice of the season tomorrow night. I'm sure that will be a kick in the pants.

    I need to pack ... I abhor packing.

    Updated June 21st, 2010 at 10:58 PM by The Fortress

    Categories
    Swim Workouts