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  1. Just keep swimming, just keep swimming

    by , December 16th, 2010 at 07:47 AM (Mixing it up this year)
    Since my Disney trip I sometimes get that song in my brain and for a swimmer it is fine.

    500 Free broken 1,2,3,4,1,2,3,1,2,1 @:10R
    500 Free w/fins & snorkle as 50 kick/50 swim maintain good head and body position
    500 Free kick w/fins as 25easy/25mod/25fast
    4x200@3:30 IM w/paddles & bouy
    4x50 from block 20 yards fly fast rest free easy
    500 Free broken 1,2,3,4,1,2,3,1,2,1 @:05R

    Total 3000 yards
    Categories
    Uncategorized
  2. Upcoming meets - update

    by , December 15th, 2010 at 10:37 PM (Fast Food Makes for Fast Swimming!)
    They just posted the info for the Inland NW SCY Champs meet in Moscow, Idaho.
    It's not till the end of March, but I'm already picking events.
    Saturday:
    400 IM 4:46.89
    200 Back 2:18.00
    100 Breast 1:09.39
    Sunday:
    50 Breast 31.50
    200 Breast 2:33.97
    1000 Free 11:15.00 <--I'm going to go for a fast 500 time and just flip turn and keep going. Easier to do that than think of a 1000. That way I can maybe be under 10:45.

    Not all are my "good" events, but since I'm swimming them at Nationals the next month I'll just have fun at this one. Nationals: 200 Fly, 100 Back, 200 Free, 500 Free, 100 Fly, 200 IM
    Categories
    Meets
  3. Wed., Dec. 15

    by , December 15th, 2010 at 07:37 PM (The FAF AFAP Digest)
    Bad cold is raging.

    Spent the day:

    30 minutes = stretching/yoga (all I could muster)

    2 hours online shopping

    2 hours dragging myself through the mall

    2 hours in high anxiety about Fort Son's pending Early Action application. Result: deferred to regular decision.

    I guess it's much better to be deferred than rejected. Only 13+% are admitted early where Fort Son applied early action (Yale). 36+% rejected outright. Now we have to send off all the other applications and wait and wait. One of Fort Son's buddies got rejected EA from Stanford with almost perfect SAT scores and grades and he has the distinction of being an ultra runner and ironman triathlete. The competition is fierce these days! No matter, I am very proud of him. And I'm glad he came with me to Boston b/c he liked the schools there.


    Next Meets:

    My next meet will likely be the Albatross Open:

    https://www.clubassistant.com/club/m...1409&smid=2760.

    I swim different events every year at this meet. Right now, barring another pre-meet flu issue, I think I may swim the 100 fly, 100 IM and 50 free. (Though it's always tempting to do the 4 x 50.)

    Also thinking of cruising in late for this meet:

    http://www.alexandriamasters.com/meet/TSentry2011.pdf

    I was thinking of doing the 100 back for practice. I could even do it as part of the 200 back, if they have electronic timing. Not sure if they do at this meet.

    Updated December 15th, 2010 at 11:21 PM by The Fortress

    Categories
    Yoga
  4. DOUBLE Wed Dec 15th 2010

    by , December 15th, 2010 at 04:30 PM (Ande's Swimming Blog)
    DOUBLE Wed Dec 15th 2010

    decided to use this workout to rest more &
    do some quality 200's for time

    Subscribe to Ande's Swimming Blog

    just renewed my USMS membership for 2011
    Don't have a masters team?
    Register with Longhorn Masters


    scy
    Bess Coached
    UT Swim Center, main pool
    noon to 1:15
    trained in my own lane
    beside james, larry, jim & max
    less CROWD, cooler water
    WORE speedo PRO jammer

    WARM UP
    missed it

    Main SET:

    Assigned:
    4 rounds (one each stroke) of
    025, 050, 075, 100
    50 k (regroup before & after the 150 k)
    050, 100, 150, 200
    round 1 FL on 25 per 25 base
    round 2 bk on 25 per 25 base
    round 3 br on 25 per 25 base
    round 4 fr on 35 per 50 base

    DID:
    4 rounds of
    25, easy, 25 easy 25 easy, 25 easy
    50 k easy speed
    50 easy,
    50 easy,
    150 skip
    200 strong for time

    round 1: 200 IM went 2:11

    round 2: 200 bk went 2:09

    round 3: 200 br went 2:27

    round 4: Rested about 10 minutes before the last hard 200

    200 IM
    max stinchcombe got my splits off the clock
    27 33 36 29
    2:05


    100 easy

    Next meets are:

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


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    not real thrilled with Sunday's order of events
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -12/16/10

    by , December 15th, 2010 at 03:27 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:40 1:30
    2 X 200 3:20 3:00
    Twice through. Round 1 intervals left, 2 right.

    8 X 50 1:00
    odd: moderate
    even: build to fast

    3 X 100 @ 100% 4:00
    Easy 50 swim

    1 X 200 kick 4:20
    4 X 75 kick 1:40
    6 X 50 kick 1:00

    1 X 300 free 4:30
    4 X 75 choice 1:15
    Descend 75's 1-4
    Three times through.

    WARM DOWN: 4 X 50 easy 1:00

    5150Y
    Categories
    Swim Workouts
  6. Wednesday, Dec. 15, 2010 5:00am

    by , December 15th, 2010 at 01:02 PM (Fast Food Makes for Fast Swimming!)
    Again this was one of those mornings with about 10 minutes of standing around trying not to get wet this morning.

    Almost 5:15 before getting wet with:
    200 Free
    100 Kick
    200 Pull

    300 IM

    20 x 25 Fly @ :30 (held about :16s)

    100 Kick EZ

    400 Free Pull - felt strong

    100 Free EZ

    with my group:
    4 x 50's drill 1 of each stroke
    100 IM working long streamlines
    -------------
    2200 yards

    I have about 5 weeks till my next competition. It's right here in wonderful Wenatchee. At least I don't have to travel far. Entries should be coming out soon, at least that's what our coach said this morning. 200 fly & 500 free for sure, after that will depend on the meet lineup.
  7. Wed Dec 15th 2010

    by , December 15th, 2010 at 11:33 AM (Ande's Swimming Blog)
    Wed Dec 15th 2010

    LIFTED WEIGHTS

    [ame="http://www.usms.org/forums/showpost.php?p=231900&postcount=8"]2010 Dubai World SCM Swimming Championships[/ame] began today

    [ame="http://www.usms.org/forums/showpost.php?p=231448&postcount=1544"]Swim Faster Faster INDEX[/ame]


    Bob said he liked [ame="http://www.usms.org/forums/showpost.php?p=231379&postcount=1542"]SFF Tip 317 on Breastroke[/ame].


    Subscribe to Ande's Swimming Blog

    just renewed my USMS membership for 2011
    Don't have a masters team?
    Register with Longhorn Masters


    scy
    Whitney Coached
    UT Swim Center, diving well
    6:30 - 8:00 dove in 6:34ish
    trained with Brandon, Ritchie, Kevin, & Kelly
    beside Todd, tyler, chris, Nate, doug, marcio & amy
    CROWDED LANES TODAY
    WORE yingfa jammer

    WARM UP
    2 rounds of
    250 done 200 fr 50 IM
    250 done 100 k 100 im 50
    went 1:11 on 100 k


    Main SET:

    4 rounds (one each stroke) of
    025
    050
    075
    100
    150 k (regroup before & after the 150 k)
    050
    100
    150
    200

    round 1 FL on 25 per 25 base
    (did 1 arm stroke drill, swapping R & L)

    round 2 bk on 25 per 25 base
    went 1:48 on 150 k

    round 3 br on 30 per 25 base
    held 40's per 50, had traffic issues in the 200

    round 4 fr on 35 per 50 base
    made it

    ~ ~ ~

    100 easy

    thinking about doubling today,
    rest on the
    25, 50, 75 100 and 50, 100, 150 to
    focus on going fast on the
    150 k & 200 swim


    Next meets are:

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


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    not real thrilled with Sunday's order of events
    Categories
    Swim Workouts
  8. Getting back on it! 12/15/10

    by , December 15th, 2010 at 10:35 AM (The Labours of SwimStud)
    Well decided to go for it today and get back to solid swim training. As the workout progressed I realised I'm still a little mashed from the weekend.
    Warm Up
    650 Fr
    8 x 100 FR 1:30 desc 1-4

    IM Set
    8 x 75 1:30 Scull, Kick, Swim. I dodged a 50 on the Back someplace...too much on that interval and wearing a drag suit.
    4 x 125 2:15with extra 25 of each stroke per swim.
    2:15 is probably good for me but not only 2 days after zones. I got to the last round and could not get my body to do fly...so I did free rather than butterstruggle...but overall I did good.

    Aero Set
    4 x 200 3:00 supposed to be descend but I already felt spent so I just wanted to make the int. I only did 150 on #3 as I skipped the first 50.

    Cool Down

    400 Fin Kick had a social and recapped my heroics from the weekend to my training partner. We decided to kick my butt for the next 3 weeks ahead of a late January SCY meet to see what I can do. Stay Tuned.
    350 EZ FR

    Updated December 15th, 2010 at 12:23 PM by SwimStud

    Categories
    Uncategorized
  9. Did not want to get up this morning but....

    by , December 15th, 2010 at 07:41 AM (Mixing it up this year)
    I did it anyway. All the way in I was thinking maybe I should warm pool it today. Then I got there and the lap pool was 80 so I just stayed were I normally swim

    10x100@1:45 free
    500 kick w/fins alt 100 free/100 fly
    5x100@1:45 Fly w/fins as 25 rt arm/25 lt arm/25 kick/25 swim to loosen my back that is why I do it so much
    5x100@1:45 as 50free/50back w/paddles
    500 Free as 100 swim/100 fist drill

    Total 3000 yards
    Categories
    Uncategorized
  10. Monday, 12/14/10

    by , December 14th, 2010 at 04:22 PM (A comfort swimmer's guide to easy swimming)
    At the gym, on the treadmill.

    Decided to do some intervals just to make the run a bit less monotonous.

    Warmup of 5 minutes of walk and easy jog.
    5 x 1/2 mi w/about 30 sec of walking between each.

    5 min of walking to cool down
    Categories
    Uncategorized
  11. Vid + Recovery Swim, Dec. 14

    by , December 14th, 2010 at 03:40 PM (The FAF AFAP Digest)
    Swim/SCM/Solo:

    100 easy

    20 x 25 shooters w/fins
    5 x back/belly/right side/left side

    100 dolphin dive

    Total: 2100 meters

    10 minutes hot tub

    The showers weren't working and were frigid!

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

    Commentary:

    Still pretty beat from the weekend. And the cold I was getting before is now in full force. Better now than at the meet, I guess. Hoping to go to yoga tomorrow. I seem to recall I have another PRP treatment this week as well. Finally heard of another swimmer (Nuthin But 50s) who's going to try PRP in lieu of surgery on his ACL.


    100 back vid:

    Stud video'd my 100 back (1:10.26) from NE Champs. Videos are always very revealing. I was underwater more than I thought despite the calf cramp. Even managed what looked like 9 SDKs on the last 25. My turnover seemed very slow and I was crossing over with my left arm. I don't usually do that. I was definitely lounging leisurely into my last couple turns. That could be party due to my unfamiliarity with backstroke flags set at 5 meters instead of 5 yards. Splits = 33.68/36.58.

    [nomedia="http://www.youtube.com/watch?v=PMlapHo1HHc"]YouTube - P1020994[/nomedia]

    Same slow turnover from my 100 back in Atlanta (1:01.9), though I was underwater more there.

    [nomedia="http://www.youtube.com/watch?v=gwFZ4FmwjNw"]YouTube - Les 100 BK[/nomedia]


    Tom Dolan Meet:

    This was the first time in years I missed spectating and cheering at this meet. Fortunately, there was great coverage on swimming world tv. http://tv.swimmingworldmagazine.com/.../workouts/7540. Jack Conger's 1:43.1 200 back was amazing! I also liked comment that Janet Hu (NAG record holder and winner of the 100 fly here) trains frequently with a monofin. Mine is still awol.

    Updated December 14th, 2010 at 06:04 PM by The Fortress

    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout -12/15/10

    by , December 14th, 2010 at 02:35 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Twice through. Round 1 intervals left, round 2 right.

    4 X 100 2:00
    6 X 50 1:15
    8 X 25 sprint :40
    50's and 100's: odds: moderate to easy evens: @100%
    Take a short break before the 25's

    1 X 200 kick 4:20
    8 X 50 kick 1:10
    odds: moderate evens: fast

    1 X 200 free 3:00
    1 X 200 IM 3:30
    1 X 200 stroke 4:00
    Three times through

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  13. Tue Dec 14th 2010

    by , December 14th, 2010 at 12:13 PM (Ande's Swimming Blog)
    Tue Dec 14th 2010

    WOKE UP LATE

    Subscribe to Ande's Swimming Blog

    just renewed my USMS membership for 2011
    Don't have a masters team?
    Register with Longhorn Masters


    scy
    Whitney Coached
    UT Swim Center, diving well
    6:30 - 8:00 dove in 6:55ish
    trained with Todd, chris, Nate & angie
    beside ned, larry & jim
    WORE yingfa jammer

    WARM UP
    missed


    Main SET:

    400 fr

    4 x 100 bk on 1:30

    400 fr

    4 x 125 br on 2:00

    400 fr

    4 x 200 fr on 2:30

    400 fr

    5 x 150 on 2:05
    odds kick
    evens Fl, Bk, Br

    50 easy


    Next meets are:

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


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    not real thrilled with Sunday's order of events
    Categories
    Swim Workouts
  14. Swim, then Run

    by , December 14th, 2010 at 11:21 AM (A comfort swimmer's guide to easy swimming)
    Solo, in pool in Winnemucca, NV

    Had to go to 'mucca for work so I scheduled my meetings so I could get to their pool for a swim during noon lap swim.

    The Winnemucca pool didn't have any lane lines in. Also they had the wrong times posted on their web site so I only had about 30 min to swim rather than the hour I thought I would have. Have to go back Thursday so this time I know when to get there so I'll have the full hour.

    Warm up
    Swim 150 free
    250 backstroke posture alignment drill (on back with strong kick, hands crossed over chest, elongate body and neck)
    Odds - straight on back
    Evens - rotate side to side, make sure shoulders come out of water
    (The odd ones went ok but I need to work on the rotation. I end up with a really big, slow kick on those.)

    Set #1: Backstroke Pull
    10 min continuous pulling with catch paddles
    - enter hands at 10 and 2 o'clock; work on DPS
    (I like the paddles, went about 500, not real sure as I cant count past 4 without loosing track)

    Set #2: Underwater dolphin kick w/zoomers
    10 x 25/40
    - kick from core, not knees
    - keep rate of kick same as race pace rate, Keep legs steady


    Set #3 Backstroke Cup Drill
    20 x 25/10sr Backstroke w/cup half full or half empty?, run legs whole time!!!
    (I think I did 10 of them before they told me lap swim was over and I had to get out)

    Total: 1400 yards


    I went to the gym after work and ran about 3 mi on the treadmill. Ran a mile then did 1/4 mi intervals.

    Updated December 17th, 2010 at 11:28 AM by poolraat

    Categories
    Uncategorized
  15. Brrrrrrrr!

    This morning it was 19 degrees with a dusting of snow on the ground, and I felt like a very dedicated swimmer indeed as I trudged in the dark from the subway to Riverbank State Park for their morning lap swim hours. Once I got there, though, and realized that one of my lanemates had jogged a couple of miles over, and the other had ridden her bike across town, my efforts (which consisted of dressing in umpteen layers to ride the subway and walk a total of 5 blocks) seemed just a little bit less heroic. Such tough girls I swim with! And I’m very glad they are, because it was fun with all three of us there today.

    Here’s what I did:

    1300 lcm warmup (400 swim, 200 revIM kick, 200 pull, 200 rev. IM drill/swim by 25, 100 FR, 200 IM)

    3-2-1 set:
    3x thru
    300 FR
    200 IM
    100 kick

    4 x 100 FR @ 1:40, desc.
    400 IM/FR by 50
    500 FR

    300 play + warmdown

    Usually around this time of year I would be excited about getting out of the cold and heading down south for the holidays. But it hasn’t been much warmer there in recent weeks. They’ve had nights in the mid-20s in the Florida Panhandle, and my mom called last week to report that it was snowing in southeast Alabama.* Arghh! I hope all the cold weather Florida is allotted gets used up before I get down there, but I fear that’s not how it works.

    *To give some idea of how rare snow is there: I told my mom she should go out and play in the snow, or at least look up and let some flakes fall on her face. She thought for a minute, then asked, “Could I feel it if it fell on me?”
    Categories
    Uncategorized
  16. Tuesday, Dec. 14, 2010 5:00am

    by , December 14th, 2010 at 09:53 AM (Fast Food Makes for Fast Swimming!)
    Warmup
    200 Free
    400 Free Pull
    8 x 25 Fly w/ fins w/ 12+ SDKs

    Main
    4 x 75 Free @ 1:15
    4 x 75 Free @ 1:10
    4 x 75 Free @ 1:05
    4 x 75 Free @ 1:00
    I held 52/53 throughout these, and almost did a set on the :55 but decided not to. I probably should have though.

    8 x 100 Kick w/ fins and board :10 rest
    --------------
    2800 yards
  17. Too Cold and TOOOO Tired

    by , December 14th, 2010 at 07:23 AM (Mixing it up this year)
    I was so tired today I just decided to stretch things out and not really push.

    10x100@1:45 Free
    500 Fly drill w/fins alt rt arm/lt arm by 50
    5x100@1:30 Free w/fins just made them
    4x200@3:00 Free w/paddles & bouy desc went 2:57, 2:51, 2:46, 2:39 not great by any means
    200 free easy

    total 3000 yards
    Categories
    Uncategorized
  18. Vids from Zones

    by , December 13th, 2010 at 10:58 PM (The Labours of SwimStud)
    Fort taped and uploaded these swims...

    50 fly: [nomedia="http://www.youtube.com/watch?v=oX32yxC4H5g"]YouTube - P1030001[/nomedia]

    100 breast: [nomedia="http://www.youtube.com/watch?v=PkV8VjqK0qo"]YouTube - P1030004[/nomedia]

    100 free: [nomedia="http://www.youtube.com/watch?v=QFlVZX4WiQc"]YouTube - P1030006[/nomedia]

    Thanks Les for the video work and cheering!
    Categories
    Uncategorized
  19. Lost a Few More

    by , December 13th, 2010 at 06:16 PM (Fast Food Makes for Fast Swimming!)
    Top Tens for SCM...

    After the last few weeks I've just been bumped out of the top ten in a few more of my races. I still have the 400 Free, 100 & 200 Fly, 200 Back, 200 Breast, & 400 IM. So all is not lost. We'll have to see after the SPMA's and a few others send in final results...
    Categories
    Meets
  20. Monday Dec 13th 2010

    by , December 13th, 2010 at 02:27 PM (Ande's Swimming Blog)
    Monday Dec 13th 2010

    Subscribe to Ande's Swimming Blog

    just renewed my USMS membership for 2011
    Don't have a masters team?
    Register with Longhorn Masters


    scy
    Whitney Coached
    UT Swim Center, diving well
    6:30 - 8:00 dove in 6:35ish
    trained with Mike, Ritchie, Brandon,
    kevin, & brandon
    beside Todd, chris, & Marcio
    WORE yingfa jammer

    WARM UP
    500


    Main SET:

    20 x 25 on :20

    assigned 500 fr build 100's
    did 6 x 50 fr

    16 x 25 on 20 every 4th non free

    assigned 400 fr
    did 5 x 50

    16 x 25 on 20

    assigned 300 fr
    did 4 x 50 fr

    12 x 25 fr on 20

    assigned 200 fr
    did 3 x 50

    8 x 25 on 20 2 fr 2 non fr

    100 free few breaths as possible
    took 2, think if I rested up before it
    I could do it in 1 maybe none

    25 SFK FAST
    roll start
    whitney timed
    went 11.49


    75 easy

    25 FR fast
    roll start
    whitney timed
    went 9.9


    50 easy


    Next meets are:

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


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    not real thrilled with Sunday's order of events

    Updated December 13th, 2010 at 02:45 PM by ande

    Categories
    Swim Workouts