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  1. Sat Apr 23rd, 2011

    by , April 24th, 2011 at 10:04 PM (Ande's Swimming Blog)
    Sat Apr 23rd, 2011

    06 days til Nats

    Subscribe to Ande's Swimming Blog

    Weights Friday afternoon

    Whitney Coached
    UT, LCM main pool, scy diving well
    7:30 to 9:00 dove in around 7:35
    wore b70 jammers
    swam with Todd, Tyler, Ed Nate & David

    WARM UP
    500 easy

    Main SET:

    8 x 50 lcm fr on 55

    100 k

    8 x 50 fr on 1:05
    added one SDK per repeat

    so I took a break
    then did

    3 x 25 fast on around 5:00

    Since I made a 25 yard streamline glide on my Friday April 22nd practice
    I decided to try it again and make a video
    here it is
    [nomedia="http://www.youtube.com/watch?v=6ENgHo4KrSs"]YouTube - Swimmer Glides FAR from just One Push[/nomedia]

    Next meet:

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Days till
    Entries:
    Fri Apr 29, 2011 400 IM, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM
    Categories
    Uncategorized
  2. Tapering

    by , April 24th, 2011 at 03:44 PM (Swimming, Life, and Other Stuff!)
    I'm not swimming in Nationals, however the guy who writes our workouts is so we've been doing taper workouts all week long. I would go do a meet next week-end if I could find one, I'm feeling a little racy!

    We have our official 55-59 mixed relay team for the 25K National Championship OW Swim this June at Morse Reservoir! I recruited my buddy from the Monon Center, she's a true "ringer!" I think we're going to "kick some butt!" I'm now Imotivated to train a little bit harder and add some mileage! I'll start tomorrow during my solo swim @ Monon!
    I hope everyone is having a relaxing, peaceful Easter day!
    Categories
    Uncategorized
  3. Sarasota Y Sharks Masters 5:30 AM Workout: 4/25/11

    by , April 24th, 2011 at 02:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 250 4:15
    2 X 200 3:00
    3 X 100 1:30
    8 X 50 kick 1:15

    1 X 150 2:15
    1 X 75 fast 1:45
    Four times through

    2 X 50 build to fast 1:00
    1 X 100 hold fast pace 2:00
    2 X 50 fast 1:00
    Four times through,short break between rounds

    8 X 50 1:15
    25 underwater/25 fast

    WARM DOWN: 4 X 50 easy 1:00

    4300Y
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout: 4/25/11

    by , April 24th, 2011 at 02:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 250 4:15
    2 X 200 3:00
    3 X 100 1:30
    8 X 50 kick 1:15

    1 X 150 2:15
    1 X 75 fast 1:45
    Four times through

    2 X 50 build to fast 1:00
    1 X 100 hold fast pace 2:00
    2 X 50 fast 1:00
    Four times through,short break between rounds

    8 X 50 1:15
    25 underwater/25 fast

    WARM DOWN: 4 X 50 easy 1:00

    4300Y
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout: 4/25/11

    by , April 24th, 2011 at 02:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 250 4:15
    2 X 200 3:00
    3 X 100 1:30
    8 X 50 kick 1:15

    1 X 150 2:15
    1 X 75 fast 1:45
    Four times through

    2 X 50 build to fast 1:00
    1 X 100 hold fast pace 2:00
    2 X 50 fast 1:00
    Four times through,short break between rounds

    8 X 50 1:15
    25 underwater/25 fast

    WARM DOWN: 4 X 50 easy 1:00

    4300Y
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout: 4/25/11

    by , April 24th, 2011 at 02:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 250 4:15
    2 X 200 3:00
    3 X 100 1:30
    8 X 50 kick 1:15

    1 X 150 2:15
    1 X 75 fast 1:45
    Four times through

    2 X 50 build to fast 1:00
    1 X 100 hold fast pace 2:00
    2 X 50 fast 1:00
    Four times through,short break between rounds

    8 X 50 1:15
    25 underwater/25 fast

    WARM DOWN: 4 X 50 easy 1:00

    4300Y
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout: 4/25/11

    by , April 24th, 2011 at 02:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 250 4:15
    2 X 200 3:00
    3 X 100 1:30
    8 X 50 kick 1:15

    1 X 150 2:15
    1 X 75 fast 1:45
    Four times through

    2 X 50 build to fast 1:00
    1 X 100 hold fast pace 2:00
    2 X 50 fast 1:00
    Four times through,short break between rounds

    8 X 50 1:15
    25 underwater/25 fast

    WARM DOWN: 4 X 50 easy 1:00

    4300Y
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout: 4/25/11

    by , April 24th, 2011 at 02:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 250 4:15
    2 X 200 3:00
    3 X 100 1:30
    8 X 50 kick 1:15

    1 X 150 2:15
    1 X 75 fast 1:45
    Four times through

    2 X 50 build to fast 1:00
    1 X 100 hold fast pace 2:00
    2 X 50 fast 1:00
    Four times through,short break between rounds

    8 X 50 1:15
    25 underwater/25 fast

    WARM DOWN: 4 X 50 easy 1:00

    4300Y
    Categories
    Swim Workouts
  9. Solo Saturday Swim

    by , April 24th, 2011 at 07:10 AM (Year Three: The Road Back)
    With the team's workout being at 10am on Saturday morning, I decided to swim on my own at 7am. I think one of the hardest parts of swimming on your own (other than having someone to push you when you're really tired) is getting through the "boredom" sets. Today was just such a day. The workout was written for a total of 10 100s as 75 swim/25 kick on descending intervals. Instead of doing that - and because my strokes can always use additional work - I swam the 10 100s as 2 drill cycles of each stroke followed by 2 IMs. At least that way I could easily keep track of how many 100s I had already done. Here's what I did:

    400 Warm-Up
    1 x 400 Kick (rotated front flutter, back flutter, front sdk, back sdk)
    2 x 100 Fly Drill Cycle
    2 x 100 Back Drill Cycle
    2 x 100 Breast Drill Cycle
    2 x 100 Free Drill Cycle
    2 x 100 IM
    8 x 50 Free on 1:30, 25 FAST/25 easy
    1 x 100 Free Easy on 2:00
    1 x 100 Free ALL OUT on 3:00 - went 1:12
    1 x 100 Free Easy on 2:00
    8 x 50 Kick on 1:05
    4 x 50 Pull on 1:05, 1>4
    4 x 50 Pull on 1:00, 1>4
    4 x 50 Pull on :55, 1>4
    4 x 50 Pull on :50, 1>4
    400 Stroke Drill/Free Swim Cool-Down
    Total Yards - 4100

    I added in an additional 400 kick at the beginning of the workout from what was written because I hadn't done a 4000+ workout since starting my taper for Y Nats. I must say, it felt really good when I was done. And, although I wanted to scrap the 100 AFAP swim, I didn't - and ended up swimming a 1:12 from a push - WHICH IS FASTER THAN I'VE EVER DONE BEFORE! All in all, a good workout. Of course, I was really tired at the end and came home and took a nap.

    Then, I decided to begin the 60 Day challenge on the Wii's NFL Training Camp. It's set up to workout 4 days each week and I picked Saturday, Monday, Tuesday, and Thursday. For the intensity level, I selected the hardest level - so we'll see what happens. If nothing else, I'm hoping to improve my block starts with a more powerful spring/jump. Guess we'll see what happens....

    Enjoy your swims this weekend and Happy Easter!
    Categories
    Swim Workouts
  10. Saturday, Easter "eve"

    by , April 23rd, 2011 at 08:14 PM (Workout Swimmer)
    3 x 300 (#1 back/free & breast free, #2 pull no paddles, #3 free)
    5 x 100 kick on 2:10 no fins
    3 x 300 (swim, pull, pull w/paddles)
    4 x 100 on 1:30
    3 x 300 (breast/free thingy, back/free thingy, pull no paddles)
    3 x 100 IM on 1:45 no toys
    3 x 300 speedplay
    2 x 100
    100 EZ


    Total: 5100 SCY



    I really was pooped today - not used to playing tennis before I swim & so I didn't get in the 6000 that I had hoped (I was to do another set of 3 x 300's). Plus, the water is super warm, especially at the lunch hour, and I was swimming by myself - which is always hard when I'm tired - I don't push myself like I know I can - and do - when there is someone to race.
    Categories
    Uncategorized
  11. Saturday, April 23, 2011 11:00am at Y

    by , April 23rd, 2011 at 04:17 PM (Fast Food Makes for Fast Swimming!)
    Nothing too special today...just going through the motions/fairly easy day. My knee is still feeling .

    Warmup:
    100 Free
    300 Pull
    100 Fly Drill

    5 x 100 Free @ 1:45 (first 2 @ 1:05s, last 3 at 1:02 or under)

    100 EZ

    3x thru:
    1 x 50 Fly @ 1:10
    2 x 25 Fly @ :40
    maintaining 2 up/1 down breathing & feeling strong.

    100 EZ

    100 Free stretch out
    50 Fly stretch out
    50 EZ
    ----------------
    1700 Yards
  12. Friday, April 23

    by , April 23rd, 2011 at 01:43 PM (The FAF AFAP Digest)
    My training partner was sick on Friday, and I wasn't feeling so hot either. So I just went to bikram yoga. Muscles felt less sore afterward. Unfortunately, I woke up today and felt awful. I've been fighting off a sore throat and congestion for days, but my body finally succumbed to allergies and my asthma is acting up. I went to my kids' regatta this morning, and I am on the couch for the rest of the day. I hope it doesn't escalate further.

    If it does, I don't think I'll go to Canadian Nats. I'm on the fence anyway, as the next 6-7 weeks are going to be crazy busy. (I have 3 out of town trips booked in May and many house
    guests.) I may have been slightly addled when I signed up for this meet; spring is always busy for me and I am often clubbed by allergies. If I don't go, I will swim at Auburn Nats even if I'm in subpar shape because of the timing of my vacation. However, I would need to find a meet between now and Auburn because I don't want to go 4 months without racing. But there are no local masters meets.

    I'll have to mull it over and see how I feel. I could be meet deprived for awhile.

    Updated April 23rd, 2011 at 04:48 PM by The Fortress

    Categories
    Yoga
  13. Saturday Workout

    by , April 23rd, 2011 at 01:43 PM (Pete's swim blog)
    Did all the Kick/pull with fins on. When I was done, I coached a soccer game and then refereed one. Thighs were in a lot of pain.

    SCY

    500 Warm up
    200 Kick

    50 Free
    200 BR
    50 Free
    200 Kick
    100 Free
    200 Back
    100 Free
    200 Kick
    200 Free
    200 Fly
    200 Free
    200 Kick

    400 Pull
    400 Indiana IM
    4 x 100 Pull
    4 x 100 Odds Free/Evens reverse IM

    50 Swim from dive hard
    100 Easy
    50 Swim from dive hard
    100 Easy
    50 Swim from dive hard
    100 Easy
    50 Swim from dive hard

    200 Cool Down

    (4900 Total)
    Categories
    Swim Workouts
  14. Not as lazy today

    by , April 23rd, 2011 at 01:26 PM (Life in the (not so) fast lane)
    So the pool was empty this morning, the water temperature was better, and I was feeling pretty good today. I did a total of 4,200 yards, with my main set being a 200 reverse IM ladder by 25s on :15 rest.

    For some reason, I've had the munchies in the worst way today. I ate an entire bag of Doritos followed by an entire box of Little Debbie Swiss Cake Rolls. I couldn't stop. Now I wish I hadn't done that.
    Categories
    Uncategorized
  15. Work the legs today not much in yards

    by , April 23rd, 2011 at 12:45 PM (Mixing it up this year)
    I didn't swim much today since I kept the fins off for most of my kicking today but I did finally find my legs again. I need to get them back for my sprints.

    The second set was much better that the IM kick set. Finally got back down to :25 per 25 which for me is better.

    500 Free easy
    5x100@:10Rest Kick #1 free #2 back #3 breast #4 fly #5 IM good body position
    2x[8x25@1:00 Free kick fast
    ....[100 Breast kick
    4x100@:10Rest w/fins 100 drill of each stroke

    Total 2000 yards
    Categories
    Uncategorized
  16. Saturday, 4/23/11

    by , April 23rd, 2011 at 12:25 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo
    6 days to go!

    Warm up
    500 Choice
    - 250 free/250 back
    4 x 100/1:45 Build up - work on DPS
    - all free, tried to keep stroke count at 15-16
    4 x 25/30: Backstroke - pull on lane lines
    - Didn't actually pull on land lines just swam with that motion.
    4 x 50/55 Freestyle Catch - up Drill

    Sprint Set
    6 x 75/2:00
    Sprint AFAP from wall to 7.5 yards out - both coming and going.
    The 10 yards between the 7.5 marks is smooth DPS
    - did 2 fly (w/easy free in middle), 2 back, 2 free
    100 easy

    Starts
    3 x 25 Fast 1 Free, 1 Back, 1 Fly
    - with TT for starter and timer. Fly at 14, free at low 13, back at low 15. walked back after each

    Warm down
    300 free/200 back easy

    Total: 2325 yards
    Categories
    Uncategorized
  17. TGIF

    by , April 22nd, 2011 at 09:28 PM (Workout Swimmer)
    Nice 4000 set today - with the kids at ATAC, of course. Didn't swim yesterday, gave myself a neb tx instead - feel MUCH better, thank you. (Breathing always a plus!)

    Feeling stronger in most ways now, but my kicking was lagging today. Seriously thinking about getting Eric S or Billy M to watch me & see if I can improve my technique.

    Anyways:
    500 back/free
    400 pull
    200 kick
    2 x 300 on 5:00
    3 x 200 on 3:20
    2 x 100 on 1:40
    100 EZ
    8 x 25 4 cycle sprints on :30

    100 EZ
    6 x 100 kick on 2:15
    100 EZ
    10 x 50 on 1:00 - down EZ, back Sprint
    4100 LCM

    Seriously thinking about entering one of the USAS developmental meets to do a 400 and 1500....if I can enter as Jane Doe! (and have my age be just a "blank")

    Tennis in the morning (2nd time in about 4 years!) and then hopefully a nice 5-6000!)
    Categories
    Uncategorized
  18. Fast Friday

    by , April 22nd, 2011 at 04:51 PM (A comfort swimmer's guide to easy swimming)
    Friday, 4/22/11
    SCY, Solo
    One week to go!

    Warm up
    300 free and back
    Kick 200 on back w/6-8 SDK off walls
    4 x 50/55 free build
    6 x 25/30 strong, 2 each stroke
    150 easy swim

    Repeat twice
    9 x 25/1:00 every 3rd FAST
    - did 3 fly, 3 back, 3 free. desc to fast on each group of 3
    4 x 12.5/40 SPRINT
    - mixed it up with the 3 strokes.

    Swim/Kick
    4 x 50/1:15 Swim with overkick
    - this kicked my butt! times around 38

    Warm down
    150 easy free and back

    Total: 1900 yards
    Categories
    Uncategorized
  19. Happy Backstroke Day!

    by , April 22nd, 2011 at 04:11 PM (Year Three: The Road Back)
    Well, I guess it only makes sense that if yesterday was Happy Fly Day, then today should be Happy Backstroke Day! (There's even a rumor that Monday's workout will be heavily breaststroke-oriented.) With backstroke not being a great stroke for me, I was slightly nervous about making the intervals and was not sure how I'd do. Here's what we did:

    400 Warm-Up
    6 x 100 75 Free/25 Kick (no fins) on 1:45
    4 x 100 Backstroke Drill Cycle on 2:30
    1 x 200 150 Fly Drill/50 Fly (w/ fins) on 3:40
    1 x 200 Backstroke (w/ fins) on 3:40
    2 x 100 Backstroke (w/ fins) on 1:45
    2 x 100 Backstroke (w/o fins) on 2:00
    4 x 50 Backstroke (w/o fins) on 1:45
    4 x 25 Backstroke (w/o fins) on :40
    12 x 50 Pull on :50 (every 3rd fast)
    400 Drill IM/Swim Free Cool-Down
    Total Yards - 3500

    When I finally decided to "risk it" and take off the fins for the last 2 100s back, I was pleasantly surprised that I was making the intervals. Then, I made all 4 of the 50s and 25s with a little time to spare. Guess I need to just keep the fins off for backstroke and work on faster arm turnover and better undewater catches. Hoping that today's workout will be the first of many where I feel like I'm turning the corner and getting a handle on the backstroke (especially the pull).

    Since I have today off, after getting a number of chores done around the house, I decided to head to the basement and play with my husband's NFL Training Camp game on the Wii. It not only got my heart rate going, but I can see the benefits impacting my swimming (especially using the resistance bands and the jump training). They have a 60-day challenge on the game and I was thinking about adding that as dryland and seeing what happens. Besides, I haven't decided to spend the $$ on P90X yet and I'm still 25th on the waiting list for P90X from the library. Training Camp would help me stay consistent on dryland until I get the P90X from the library and see if it's really something I want to do or not. Guess time will tell....

    Enjoy your weekend swims!
    Categories
    Swim Workouts
  20. From the pool to the beach

    Today I swam the early (5:45am) lcm masters workout at Asphalt Green, then headed out to the beach with some buddies afterwards for a quick dip in the still-cold ocean. I was hoping to get in some sprinting this morning, as my Wednesday-night sprinting plans got derailed this week. AGUA’s monthly schedule had today designated as a threshold/pace workout, but I was able to tweak the main set by descending some 50s rather than swimming them steadily hard, and so was able to get some all-out swimming in. Here’s what I did:

    700 lcm warmup (400s, 100k, 200p)

    600 FR, except every 4th length = nonfree and every 3rd length = kick

    300 K, every 3rd length dolphin

    6 x 50 CH pace @ 1:15 [I did BK and held 41-42]
    100 easy
    5 x 50 CH pace @ 1:15 [I did FR and held 37-38]
    150 easy
    4 x 50 CH pace @ 1:15 [FR desc. 38-35]
    200 easy
    3 x 50 CH pace @ 1:15 [FR desc. 49-34]
    250 easy
    2 x 50 CH sprint from block @ 1:15 [I gave myself a get-out time of 33 on the first one and swam a 31 (!), so skipped the second.]

    400 warmdown

    Bonus set: 5 x 200 @ :10-:15 rest, desc. 1-5 [I did this with our van driver, who had arrived late due to parking difficulties and wanted to get in a pool warmup before heading out. I did 2-5 as FR/BK halfsies.]

    100 warmdown

    After a quick change of suits and a stop for a bagel, it was time to head out to the beach. Today was cloudy, chilly, and a little windy, but the forecast was calling for possible rain both Saturday and Sunday, and I wanted to make sure to get in a beach swim sometime this weekend since I missed going last week. So I joined three of my AGUA teammates who were headed out to Brighton for a quick dip.

    My friend who usually brings a thermometer was not with us today, but the more experienced cold-water swimmers with me estimated the water was about 45-47 degrees. To me, it felt no warmer than 2 weeks ago. My teeth were chattering from the cold wind before I got in, but once I got going, it felt great. We swam east to the jetty, against some chop but with the current, then west to the bathhouse, then back to our starting point on the beach. We had seagulls circling overhead the whole time, and some incredulous humans watching us from the beach and boardwalk, as always. (No seals, alas, although one of today’s buddies said she thought she saw poking its head up out at Brighton this winter.) Today was the furthest I’ve swum at Brighton this year, and although I felt pretty warm in the water (except for my feet), I ended up doing some hard and extended shivering afterwards while I warmed back up in the van.

    At least two of my buddies are headed back out tomorrow after practice, rain or shine. They assure me the water always feels warmer when it’s raining. Should I believe them? (I will keep an eye on how much it rains before I go out tomorrow—if there’s going to be lots of runoff I avoid swimming in the ocean.)

    But enough about training. More important prep for open-water season happened yesterday, when my MIMS relay partner John and I spent the morning designing suits for our relay team on the splish website. Fun stuff, and truly addictive! We came up with several finalists, and I think we’ve chosen a winner, although it might need a bit more tweaking. When everything’s settled I’ll post the design here.

    Happy weekend everyone!
    Categories
    Uncategorized