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  1. Saturday's Madness

    by , June 21st, 2010 at 06:42 PM (Adventures in Swimming)
    Coached the Sharks SCY Outside

    This is a modified version of a couple of different workouts I found here. Thanks!!

    WARM UP
    600 Swim, Nice and easy, mix in a drill or kick Every 4th length
    Try These ~ CATCH UP, FTD, FTD CATCHUP (MY Favorites)
    Or Right Arm with Left arm in front and vice versa
    3 Strokes ~ balance face up w/6 kicks 600/600

    SET 1
    4 X 75 BUILD @ 1:05 (about 10 sec rest)
    3 X 100 NEGATIVE SPLIT @ 1 :25 (about 15 sec rest)
    2 X 125 PULL @ 1:45 (about 15 sec rest)
    3 X 100 DESCEND @ 1:30 (about 20 sec rest)
    Go for it on #3, Use the 1st 2 kicks to recover,
    Give # 4 a SOLID Effort
    4 X 75 KICK @ 1:30 (about 10 sec rest) 1450/2050

    SET 2
    6 X 100 Distance Pace @1:25 (about 10 sec rest)
    Masters Minute Rest
    600 1 EZ 1 HARD, 2 EZ 2 HARD, 3 EZ 3 HARD, 3 EZ 3 HARD
    2 EZ 2 HARD, 1 EZ 1 HARD
    Masters Minute Rest
    6 X 75 DP-2 @ 1 : 05 (about 10 sec rest) 1650/3700

    10 Minute Floaty Time (Special Request last week) or
    ?? x 50 SWAM AS
    2 X 50 ON :60
    2 X 50 ON :55 ETC……
    TILL YOU CAN’T MAKE IT.
    DO 1 MORE EZ, YOU’LL DO 12 IF YOU MAKE :35 TWICE
    Warm Down or
    Bonus Set 25 UW Dolphin, 25 EZ, 25 No Breath ~ :10 or so rest Repeat ??

    We had 3 guest and a swimmer from a year or so ago rejoin.
    I didn't get to swim this, I went home and raked the grass I cut 2 days ago
    (about 1.5 Acres) and spread it on our garden yo help keep the weeds down.
    Then it was Kalhua, coffee, and chocolate Milk on ice time. YUM!!!
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  2. Double Monday Jun 21th 2010

    by , June 21st, 2010 at 04:27 PM (Ande's Swimming Blog)
    Double Monday Jun 21th 2010

    I plan to train doubles M W F this week & next


    Subscribe to Ande's Swimming Blog


    weighed 217 after practice

    scy
    Whitney Coached
    noon to 1:15
    Austin UT Swim Center
    swam with james fike, Beimir, & ned
    dove in at noon
    wore b 70 jammer

    WARM UP
    2 rounds of
    300
    200
    100 k went 1:09 & 1:04

    MAIN SET

    10 x 50 on 35
    made it

    6 x 150 on 2:15

    10 x 50 on 35
    made it


    assigned 6 x 150 on 2:30
    did 6 x (50 fr bk, 50 rest, 50 fr bk)

    10 x 50 on 34
    made it

    100 easy

    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX
    entered:
    8 50 Freestyle,
    20 100 Butterfly,
    22 50 backstroke,
    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
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  3. Sick Nutrition

    So I finally caught something. And it is TERRRIBLEEEE!!!
    Really - I'm whining, imagine me with a high pitched voice and the crabby moaning sound.

    If I am Superman, then sinus infections are my kryptonite. I get one of those and you can count me being pretty much down for the count for 1-2 days minimum. I'm usually tired because i don't sleep, dizzy because I don't breath (and sometimes eat) and unable to sleep because I can't breath and I'm dizzy.. Its really a vicious circle.
    Fortunately - someone out there invented the Neti Pot, and someone else out there invented Mucinex. If I ever meet either of those people I will offer to kiss their feet and father their children.... Not that that is awkward at all.

    ..... NUTRITION! Right.....

    So our metabolism can be kept akin to a fire. Hence why we burning calories right? So the problem with being sick is you don't want to eat. Your fire can't burn without fuel. Even if you have a lot of fat stored away (like I do), that's more like wet wood that doesn't burn until you have a hot enough fire going in the first place. So you REALLY have to eat when you're sick. Not A LOT by any means, but enough to sustain a healthy metabolism.

    So now the question begs - what nutrition defines PROPER nutrition while you're sick?

    Here's what I think I know:
    Proteins are designed to burn hot and build muscles.
    Veggies are designed to fill you up and give you essential nutrients without giving you a lot to burn.
    Fruits are there for quicker energy and for nutrients.
    Grains are there for longer burning energy (assuming they're complex) and fiber.

    So when you're sick in bed - you don't need fruits as badly, because you're not going to be doing anything rigorous that will require a quick boost.
    If you're not hungry, the veggies aren't going to give you too much to burn, and they'll fill you up, so they're slightly more necessary.
    Whole grains are going to give you some longer burning energy and some healthy nutrients.
    Protein .... well IMHO you ALWAYS need some good ol' protein in the diet. Something low in saturated fats... like turkey or chicken.

    So after this weekend of being sick and thinking through the whole shindig- my goal is to keep some whole wheat turkey noodle soup with veggies frozen around the house. It will provide a healthy amount of protein while giving me the complex carbs and nutrients that I need! Plus - if its home made - its something new for me to learn how to cook. I call that a win win situation.

    What is your "kryptonite" ?
    What do you eat when you're sick?

    What is your favorite activity (aside sleeping) to do when you have a sick day? (Anyone who says the Price is Right automatically wins +1 for the day)
  4. Sarasota Y Sharks Masters 5:30 AM Workout -06/22/10

    by , June 21st, 2010 at 02:33 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    5 X 100 1:45
    4 X 200 3:20

    9 X vertical kick on 1:00/ :40 on-:20 off

    SCY

    4 X 250 free 4:00
    #1 200 moderate/50 fast
    #2 150 mod/100 fast
    #3 100 mod/ 150 fast
    #4 250 fast

    1 X 200 IM 3:30
    4 X 50 1:00
    50's: Round 1 fly, round 2 back, round 3 breast.
    Break between rounds.

    10 X 50 choice 1:00
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy 1:00

    4200M/Y
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -06/22/10

    by , June 21st, 2010 at 02:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    5 X 100 1:45
    4 X 200 3:20

    9 X vertical kick on 1:00/ :40 on-:20 off

    SCY

    4 X 250 free 4:00
    #1 200 moderate/50 fast
    #2 150 mod/100 fast
    #3 100 mod/ 150 fast
    #4 250 fast

    1 X 200 IM 3:30
    4 X 50 1:00
    50's: Round 1 fly, round 2 back, round 3 breast.
    Break between rounds.

    10 X 50 choice 1:00
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy 1:00

    4200M/Y
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -06/22/10

    by , June 21st, 2010 at 02:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    5 X 100 1:45
    4 X 200 3:20

    9 X vertical kick on 1:00/ :40 on-:20 off

    SCY

    4 X 250 free 4:00
    #1 200 moderate/50 fast
    #2 150 mod/100 fast
    #3 100 mod/ 150 fast
    #4 250 fast

    1 X 200 IM 3:30
    4 X 50 1:00
    50's: Round 1 fly, round 2 back, round 3 breast.
    Break between rounds.

    10 X 50 choice 1:00
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy 1:00

    4200M/Y
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout -06/22/10

    by , June 21st, 2010 at 02:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    5 X 100 1:45
    4 X 200 3:20

    9 X vertical kick on 1:00/ :40 on-:20 off

    SCY

    4 X 250 free 4:00
    #1 200 moderate/50 fast
    #2 150 mod/100 fast
    #3 100 mod/ 150 fast
    #4 250 fast

    1 X 200 IM 3:30
    4 X 50 1:00
    50's: Round 1 fly, round 2 back, round 3 breast.
    Break between rounds.

    10 X 50 choice 1:00
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy 1:00

    4200M/Y
    Categories
    Swim Workouts
  8. Monday, 6/21/10

    by , June 21st, 2010 at 02:14 PM (A comfort swimmer's guide to easy swimming)
    SCM, with Carrie


    Warm – up:
    300- swim (did a mix of free & back)
    200 kick (did IM kick, breast & free with board)
    200 drills
    3 x 100/1:45 Build (went 1:28-29 on these)
    3 x 50/1:00 desc. (free - 42-41-39)
    6 x 25/40 strong (fly/back/free x 2 on these)

    Main Set:
    Sprint free or stroke
    2 x the following:
    8 x 25/1:00, strong pace
    (did IM order x 2 on 1st round, fly-back-free on the 2nd round)
    150/3:00 smooth
    on the 2nd round had to move to indoor pool partway through the set because of swim team.
    6 x 25/1:00 fast
    (fly-back-free x 2 on these both rounds)
    1 x 300 smooth


    Total: 2350 meters, 550 yards
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  9. shutting it down, kinda

    Well, summer training is kinda over for me now. I suppose this is not a bad thing since last year I did not swim at all in summer, I was out of pool from June until end of August last year.

    I was given a big work project that will be comsuming my time. Will be configuring and loading a whole lotta servers with biometric algorythms and companies software. Also a chance I might be goint to Sweden for 3 weeks to do install of system and build their network for them.

    I do plan on at least trying to get in 3-4 days in the pool but cutting back on intensity and try to maintain what I have until fall.
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  10. Saturday, 6/19/10

    by , June 21st, 2010 at 02:08 PM (A comfort swimmer's guide to easy swimming)
    SCM, w/Carrie

    Warm – up
    300 Swim
    4 x 50/50 Build
    8 x 25/30 Strong

    Main Set: Distance Free
    18 x 100 @ 2:00 as:
    3 - Free
    3 - back

    Cool down
    300 easy swim

    Total: 2700 meters
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  11. Weekend workouts

    I swam the Saturday morning LCM workout with AGUA. Here’s what we did:

    400 lcm warmup

    5 x 100 FR @ 2:00ish: odds 50 DR / 50 ST, evens 100 mindful swimming

    10 x 50 @ 1:10: odds DPS, evens build [I did these IM order by 2s, with extra FL at the end. Stroke count was 13, 37, 16, 38, 14 on the odds.]

    Chalk talk on FR technique

    4 x 600:
    #1 = 100 FL/ 200 BK / 100 BR / 200 FR [I did this 300S / 250 K / 50 S]
    #2 = all FR [9:27]
    #3 = 200 FL / 100 BK / 200 BR / 100 FR [200 S / 50 K / 250 S / 100 K]
    #4 = all FR [I actually did 4 x 100 FR / 50 BK, didn’t get time]

    100 easy

    4 x 50 sprint @ 2:00 [did IM order]

    200 warmdown

    I’d been wanting to do some longcourse FL to give myself confidence that I could swim a 200 at the Middlebury meet, so today was perfect for that—I got to practice lots of easy relaxed fly, which is what I’ll need. I was also happy with the pace on my 600 FR [a little under 1:35 pace]. If I can swim my 800 at that pace at the meet I’ll be happy.

    It was a nice relaxed workout with good, mellow lanemates, and I really enjoyed it. I like sets where the swimming itself rather than simply making the intervals is the focus—today we either had very generous intervals, or simply regrouped after each swim and went at :30 or so rest. I also learned this morning that all the morning AGUA workouts from here on out will be LCM—hooray! That’s worth waking up early and getting myself across town for.

    On Sunday morning I went up to Riverbank for a short swim—just 1200 warmup, focusing on my FR technique, and a bit of kicking—then had a nice stretch out back overlooking the Hudson. It was gloriously uncrowded up there—I shared a LCM lane with just 2 other swimmers—but the pool was full of hair. Yuck! It’s tempting to bring a butterfly net to clean out my lane the next time I go up there.

    Sunday afternoon I did a rowing workout with Mr. Addict. I told him I wanted to work on rowing pieces that would be the equivalent of swimming 200 lcm stroke races, plus do a bit of power work at the end. Here’s what he came up with (focus pieces are in red—my goal was to descend the 3 3s and go all out on the :30s, which I did):

    7-minute warmup
    3-minute easy/rest
    2-minute piece [2:19.5 avg pace/500m]
    3-minute easy/rest
    3-minute piece [2:14.9]
    3-minute easy/rest
    2-minute piece [2.15.7]
    3-minute easy/rest
    3-minute piece [2:08.9]
    3-minute easy/rest
    2-minute piece [2:17.9]
    3-minute easy/rest
    3-minute piece [2:05.0]
    3-minute easy/rest
    2-minute piece [2:42.1]
    3-minute easy/rest
    1-miute piece [2:07.6]
    3-minute easy/rest
    :30 piece [1:49.4]
    3-minute easy/rest
    :30 piece [1:49.4]
    3-minute warmdown

    I was happy with this workout, and realized that I should really be doing more swimming workouts that were structured like this.
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  12. Monday Jun 21th 2010

    by , June 21st, 2010 at 10:22 AM (Ande's Swimming Blog)
    Monday Jun 21th 2010

    Subscribe to Ande's Swimming Blog

    Swim Faster Faster INDEX

    weighed 219 after practice

    LCM
    Whitney Coached
    6:30 to 8:00
    Austin UT Swim Center
    swam with tyler, todd, mike, tenielle, doug, larry, jon & paul
    dove in at 6:38ish
    wore b 70 jammer

    WARM UP LCM
    2 rounds of
    300
    200
    100 k
    went 1:17 on my 2nd 100 k

    MAIN SET LCM

    10 x 50 on 40
    made it
    went 2nd behind todd

    6 x 150 on 2:15

    10 x 50 on 40
    made it
    went 2nd behind tyler

    6 x 150 on 2:30

    10 x 50 on 40
    made it
    lead the lane

    200 easy

    25 M SDK roll start larry timed
    went 11.1

    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX
    entered:
    8 50 Freestyle,
    20 100 Butterfly,
    22 50 backstroke,
    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
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  13. Summertime and the livin's easy

    by , June 21st, 2010 at 09:38 AM (Too Neurotic to be Suitably Aquatic)
    Thank you, USMS forums, for going dark over the weekend. There was absolutely no reason to be inside when the weather was as perfect as it was.

    Saturday was the season opener for the Minnewaska Distance Swimmers. What else is there to say about swimming in that lake other than pristine, beautiful, magical. It's my first year as a member of the club, and I hope that I get to go there many other times this year. The swimmers who partake are a fine bunch, and everyone was just so chill. (Literally, as the water was 70 degrees.) They set up a 200 yard (or meter, no one is certain) lane line in the middle of the lake, and swim circles around the line. I went around twice to chalk up an 800, and managed to mildly sunburn my back in the process. Speedo stripes all summer!

    I don't want to do that again, so I'm thinking of picking up this rashguard http://www.swimoutlet.com/product_p/7738.htm for the next time I head out to the lake at midday. Has anyone used a similar one before, or have insight on preferred styles?

    Happy summer everyone!
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  14. Swim + Detox Over! Sunday, June 20

    by , June 21st, 2010 at 09:01 AM (The FAF AFAP Digest)
    Friday:

    Blew Speedo off, as he reported on his blog. Just had zero energy on day 8 of detox.


    Saturday:

    No chance for exercise. Spent the entire day getting fried on soccer fields and sitting in a dance recital. I think Lil Fort is going to forsake dance for another sport. Fine with me, I don't like costume sports much and have no aptitude for being a stage mother.

    I have no idea how people run in this heat. The heat has really zapped any desire I might have had to run. It's just too freakin' hot. I'm glad I'm headed somewhere where the temp is 70ish during the day.


    Sunday:

    More soccer and then:

    Swim/SCY/Solo:

    Warm up:

    600 various

    8 x 50 @ 1:00
    odds = fly drill
    evens = breast drill

    Main Set:

    5 x 100 free w/paddles @ 1:20
    50 EZ
    2 x (4 x 25 fast @ :30), 1:00 rest between sets of 4, did breast
    50 EZ
    5 x 100 dolphin kick on back w/MF @ 1:20
    50 EZ
    2 x (4 x 25 fast @ :30), 1:00 rest between sets of 4, did fly
    50 EZ
    5 x 100 back w/paddles @ 1:20
    50 EZ

    Technique/Recovery Set:

    5 x 150 @ :15-20 RI
    done as 50 scull + 50 chest press fly + 50 fly kick on side

    50 EZ

    Total: 3950

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

    Commentary:

    Relieved to be done with detox! I only cheated once: I had to have a cup of coffee on Sunday morning (day 10) after getting up early both weekend days for soccer. Q is right. Breakfast is just better with coffee. And it's nice to be eating some real food again. I've had more energy the last couple days even with much less sleep.

    I hope to get a couple swims in the next few days before I embark on my 2 week vaca swim fast. I meant to get started on TRX, but I'm just too busy right now to focus on something new. I'll have to get started later this summer. I plan on signing up for the Colonies Zones LC and the B2B tri before I go. I heard the half iron was already full, so I hope it's not too late for an iron relay. From what I gather, the relays spots fill up more slowly.

    Here's the lineup for CZ: https://www.ClubAssistant.com/club/m...1553&smid=2490. As Chris noted on his blog, it's not favorable to fly-back swimmers. I was thinking of swimming the 100 back, but don't think it's doable as it's squashed between 50 fly and 50 free on Saturday and I just wouldn't get enough rest. This meet is much smaller than the SCY meet and runs fast. So I will probably just stick with the 4 50s and hope to get in a relay or two. Alternatively, I could mull over the options for doing a split request.

    I'm gearing up for my first very long summer league meet tonight (2 big teams with a zillion 8 & unders). Probably going to have to DQ more flyers than usual with this new interpretation of the butterfly rule:

    "Article 101.3.2 requires that, in the butterfly stroke, “both arms” must be brought forward “over the water" and pulled back simultaneously. For purposes of Article 101.3.2, as it relates to the recovery of the arms in the butterfly stroke, it is the interpretation of the USA Swimming Rules & Regulations Committee that the “arm” is that portion of the body which extends from the shoulder to the wrist. It is also the interpretation of the Committee that "over the water" means that the arm, as defined above, must break the surface of the water during the recovery phase of each stroke."

    Updated June 21st, 2010 at 09:57 AM by The Fortress

    Categories
    Swim Workouts
  15. After meet workout FLY!

    by , June 21st, 2010 at 07:38 AM (Mixing it up this year)
    After such a good meet I decided to push myself today. I still had a lot left over.

    1000 as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins every 3rd 25 FAST
    10x50@1:00 1 arm drill Fly w/fins
    1x100@2:00 Fly w/fins
    2x50@1:00 Fly w/fins
    4x25@:30 Fly w/fins
    200 Fly kick w/fins
    400 Free w/paddles & bouy matched my 400 time from yesterday with a 5:51
    200 Free easy
    400 Free easy w/snorkle & good kick

    Total 3500 meters

    Updated June 21st, 2010 at 08:23 PM by Donna (forgot one set)

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  16. An Awesome Meet for once

    by , June 21st, 2010 at 07:34 AM (Mixing it up this year)
    This weekend was my best meet this year. Went into it with no expectations, no taper and did proper warm ups and warm downs from my events.

    The 100 Free was ok with a second best time, but I followed up with a personal best in the 100 Fly by 4 seconds! Even won my heat. The 50 Free was my 3rd best time but only the 3rd time I broke 33 and also placed 19th in that one.

    The next day I had a decent 100 Back and 200 Free but the 400 Free was my second best time and is very close to me best from 2 years ago. Won my heat on that one also.

    Over all a very successful meet with the kids.
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  17. Saturday & Sunday

    by , June 20th, 2010 at 10:17 PM (Ande's Swimming Blog)
    Saturday June 19th

    Whitney coached
    Can't remember what we did
    swam at UT
    7:30 to 9:00


    Sunday June 20th

    bridgette coached
    SCY

    swam with Larry, James & Besmir
    did a recovery practice

    400
    300
    200
    100

    16 x 25 k on 25

    2 rounds of
    100 fr
    4 x 25 IM order
    2 x 100 fr drop 5 sec
    4 x 25 IM order
    2 x 100 fr drop 5 more sec
    4 x 25 IM order
    started on 125 round 1, 120 round 2
    Categories
    Swim Workouts
  18. Crazy Day 6/18/10

    by , June 18th, 2010 at 09:36 PM (The Labours of SwimStud)
    Well, I should have known it would be a crazy day when Germany lost and missed a penalty...

    The US v Slovenia was really a tale of two halves...the US team showed some ambition and got the best response to being 2-0 down at the half by scoring real early after the restart. On balance a fair result but hard done by the ref not to have won 3-2.

    England v Algeria..expected this to be something more like a game we'd expect from the team that qualified easily and in style. Well that didn't happen; what a anemic display by a bunch of millionaire athletes...seriously myself, Fort in goal, Jimby leading the line and 8 others could have mustered more in the way of spirit in the match. don't get me wrong I am not one of those blinkered folks that think England should roll everybody, but I do think they should TRY to at least play well--win, lose or draw.

    That said, the first round of the WC is always tricky unless you go straight onto cruise control and win the first 2. In hindsight, the US and England can advance with a win...the players will be happy with that. US will have to watch out for Algeria, as poor as England were, the Algerian team held the ball well, passed with accuracy and were quick to get the second ball.

    England fans have to hope the team can rise to the challenge now that it's win or go home. They have the talent to beat Slovenia, but they have to play better and I didn't see much in the way of evidence today that they'll win unless the coach can get them to gel and/or pick the right team...I think Rooney should sit; partly for his lack of form and partly for mouthing off to fans via TV cameras b/c fans (that paid) booed a crap team performance...hey...pay me his money and you can all come to my office and boo me ALL DAY if I underperform.

    Got to swimming at 6:45ish:
    Warm Up
    600 Swim

    Pre-Main
    150 Kick, Drill, Swim R :15ish

    Main
    Twice Through

    5 x 100 FR 1:50 1-4 Desc, 5 Cruise
    1 x 200 FR 3:45 (make interval)
    ----
    6 x 50 1:00 Fast I had no sprint but I did make all on about :45
    This portion took me about 55-60 minutes which is a decent pace for me on LCM

    Cool
    600 EZ

    I must comment on my physical resiliency these days: I had a back spasm last Friday and was back swimming easily this past Monday, and I ran yesterday 4.5 miles. All of this within a week from the guy whose spasms meant 2-3 days on the floor and 2 weeks of walking about like a human pretzel, before starting the whole cycle of injury and recovery over again in 4 month intervals. It seems the core work is benefiting my swimming and my back health.
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  19. 6/18/10, a IM kinda workout

    Ran 6 miles on the treadmill when I got home from work. Chilled out for an hour afterwards then went and swam on my own at the rec.

    25yard pool

    warmup:
    500 whatever
    10x50's @ 1:00 kick/drill
    5x100's @ 1:20
    10x50's @ 1:00 drill's of all strokes

    main set:
    4x400 IM's @6:00, 1st 400 work the fly, 2nd 400 work the back, 3rd 400 work breast and 4th 400 work the free

    10x50's pull free @ 40, held 32's
    10x50's pull free @ 35, held 30's

    8x75 IM @ 1:20 IM order, build each 75

    200 warmdown

    Really need to get back to the weight training. Have not done my weight workout since few weeks before nationals, time to get back in that groove.
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  20. Double FAST Friday Jun 18th 2010

    by , June 18th, 2010 at 03:59 PM (Ande's Swimming Blog)
    Double FAST Friday Jun 18th 2010

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    [ame="http://www.usms.org/forums/showpost.php?p=216620&postcount=1460"]Swim Faster Faster INDEX[/ame]

    here's another video of my 200 IM from 2010 SC Nats that _Steve_ shot,
    Thanks Steve.
    It was interesting to watch my race from that angle,
    [nomedia="http://www.youtube.com/watch?v=hnIwyzNuw3c"]YouTube- Ande's 200IM.AVI[/nomedia]
    another friend of mine shot a video from up high & in the middle which I haven't seen yet


    Good luck to the UT swimmers at Santa Clara
    real time results

    2010 Swimnetwork.com Santa Clara Grand Prix
    06/17/10 - 06/20/10 Santa Clara, CA


    & the ones at the Sr Cir meet at A&M in College Station, TX
    June 18 - 20, 2010
    Real Time Results

    Swim Fast

    LCM
    Tyler Coached
    Noon to 1:00
    Austin UT Swim Center
    swam with Steve, James, Besmir, & Darby
    dove in at 12:05
    wore b 70 legs

    WARM UP LCM
    15 min choice, stop at 6:50

    MAIN SET LCM

    4 rounds of
    100 fast from a dive 100 easy on 5:00
    50 fast from a dive 50 easy on 3:00

    1) 100 fr 61 50 fl 28
    i wasn't ready to go on the top on round 1 so I left 20 seconds behind the last person in my lane, then went first on the 50 so this one was on 4:10 for me. I think I need more rest (as in minutes before the next one to fully recover & seriously pound the 100) on this 100 I 2 beat kicked 75 then 6 beat kicked the last 25

    2) 100 fr 62 50 fl 28

    3) 100 fr 61
    on this round I did the fast 100 then skipped the fast 50 & just swam 2 easy 50s to rest up for the next 100 & really hit it

    4) 100 fr 57 50 fl 27.9
    on the 100, I 2 beat kicked to the 25 mark then started up a gentle 6 beat kick to the 50 then kept 6 beat kicking till I got to the wall, 4 minutes goes by too fast after a hard swim

    easy 100 & out, I skipped the rest of the work out

    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX
    entered:
    8 50 Freestyle,
    20 100 Butterfly,
    22 50 backstroke,
    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 18th, 2010 at 04:09 PM by ande

    Categories
    Swim Workouts