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  1. The Best of Intentions....

    by , January 20th, 2011 at 09:36 PM (Year Three: The Road Back)
    I was planning to do another 4000+ yards workout today - and continue the monster distance week for me with every day so far being over 4000 yards. Alas, it was not to be.

    Got to the pool this morning and felt pretty good during the warm-up. I was planning to do three sets of: 7x50 Stroke on 1:00 and 8x100 Free on 1:40 before cooling down. However, as I was going through the first round, I started to feel worse and worse. Ended up kicking and pulling the 8x100's for the first two rounds (although kept the 1:40 pace). Still did stroke (fly, back, free) for the 7x50's. By the end of the third round, I decided to do 4 instead of 8 100's and call it a day. It's not like me to cut a workout short, but I was really dragging (although I still managed a respectable 3650 yards total) - plus the snow was coming down and I wanted to leave extra time to get back home and make sure the girls got on the bus okay.

    Two hours into work, I was miserable - feeling nauseous and dizzy. Gave up the ghost and told my boss I was going home. Spent the next three hours sleeping on the couch before the girls got home from school - then dozed off and on between homework helps.

    My wonderful husband did the shoveling for me today - and the girls helped clean the kitchen after dinner. Here's the sick thing for me - after feeling awful all day, I'm still debating whether or not to swim in the morning. The smart thing would be to stay home and get the extra rest (I get up at 4:30 to be at the pool when it opens at 5am). But.... I hate to miss even a day - feel guilty about it - don't want to miss a flog entry - and figure that as soon as I start having it be "OK" to sleep in once, it will become that much easier to sleep in for much less valid reasons.

    I guess time will tell what I decide to do....
  2. Swim w/Speedo & Jazz, Thursday, Jan. 20

    by , January 20th, 2011 at 06:13 PM (The FAF AFAP Digest)
    Swim/SCY @ OakMarr

    Met up with Speedo & Jazz Hands today at OakMarr. Jazz has a problem shoulder and Speedo is still nursing his lasik eyes, so we focused on kicking.

    Warm up:

    600 various or so

    Main Sets:

    9 x 50 aerobic kick w/fins @ 1:00

    Jazz & Speedo were doing a flutter-flutter-dolphin combo. I did them all hypoxic dolphin kick on back breathing only between flags and wall. Went 30-32.

    50 EZ

    5 x 50, ascending intervals (2:00-3:30, leaving lots of time to chat and sit on kickboards Ande style while waiting to go again)
    25 AFAP kick, get time, 25 EZ

    -- I did them all backstroke shooters, no fins, from a push. Went 13, 13, 13, high 12-13, high 12. Was pretty surprised by and stoked with these times.

    50 EZ

    5 x 50 @ 2:00
    burst 15 + 35 cruise
    -- I did them all backstroke from a backstroke start, power kicking to 15 meters. Started to cramp a bit.

    Jazz & Speedo left and I carried on for a bit.

    100 EZ

    1 x 50 AFAP backstroke from the blocks, no fins -- or that's what I intended. I was curious to see what I'd go after the fast 25 kicks. But I got a double calf cramp on the start and had to stop at the 25. It doesn't seem to matter how many electrolytes I dump in my body ... May go back for another magnesium injection.

    50 EZ

    10 x 50 recovery @ 1:15
    odds = breast pull
    evens = front scull

    5 x 50, done as 25 EZ speed fly + 25 EZ

    50 EZ

    Total: 2650

    ART, 40 minutes:

    Went in to get my shoulders worked on again. (I will use this as an excuse to forego my RC exercises tonight.) Chatted about various things. Trying to figure out how to put some lean muscle on Fort Son. He recommended Pro Gain by Metagenics. He thinks the PRP will eventually get me back in high heels, and my foot does feel somewhat better after the second treatment. Although apparently "it's good I'm not a runner." (Sigh. Grr.)


    Rather enjoying my week without drylands thus far. Even felt like I had some easy speed today. But it will be back to the grind starting Sunday.

    Updated January 20th, 2011 at 08:54 PM by The Fortress

    Swim Workouts , ART
  3. 2 Swims Today and New Snorkel

    by , January 20th, 2011 at 04:20 PM (Adventures in Swimming)
    Swam Wednesday with the Sharks. SCY
    Coach Chris on Deck

    Warm Up
    500 Swam as 100 Swim/25 Kick 4x

    Lets get started....

    8 x 100 on 1:35 (:20r)
    4 x 25 on :35 / 1 Breath

    6 x 100 on 1:30 (:15r)
    6 x 25 on :35 / 2 Breath

    4 x 100 on 1:25 (:10r)
    6 x 25 on :35 / 2 Breath

    2 x 100 on 1:20 (:05-10r)
    4 x 25 on :35 / 1 Breath

    Warm Down
    100 or more

    This was a good set.
    I held 1:15 or less for all 100's
    the last one of each set was 1:09/1:10/1:10
    and the last 2 I did 1:09/1:10 I was beat

    I swam by my self on tuesday and twice on thursday.

    I started keep my FLOG (Fitness log) on My USMS
    I've done about 43,500 yds so far this year.

    I worked on my tempo thursday afternoon.
    It's amazing how counting 1-2-3-4 repeat can
    really help me increase speed.
    It helps keep me from pausing in my stroke.

    My wife bought me a snorkel. Wow is that weird!
    I thought I was gonna drown a couple of times.
    But I'm keeping at it. The 3rd practice with it
    is getting easier. I just have to try and breath
    at the same time I normally do. NOT EASY!!!

    Keep Swimming!!!
  4. Sarasota Y Sharks Masters 5:30 AM Workout -01/21/11

    by , January 20th, 2011 at 04:01 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 200 3:20 3:00
    4 X 100 1:40 1:30
    Twice through. Round 1 intervals left, 2 right.

    1 X 50 moderate 1:00
    1 X 75 25 moderate/50 fast 1:30
    Six times through, choice

    1 X 50 easy 1:30
    1 X 100 @ 100% 1:45
    1 X 50 easy 4:00
    1 X 50 @ 100% -
    1 X 50 easy

    1 X 200 kick 4:15
    4 X 75 kick 1:45
    8 X 25 sprint kick :45
    1 X 50 easy swim

    3 X 200 free 3:00 2:40
    3 X 100 free 1:30 1:20
    Twice through, round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  5. Thursday, 1/20/11

    by , January 20th, 2011 at 02:43 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm - up
    400 Swim as 200 free/200 back
    6 x 50/55 desc 3
    - 1-3: free 45 ->38, 4-6: back 45 -> 41.
    6 x 50/1:00: odds fly, evens free

    Main Set 1:
    12 x 50/1:00
    From Mid pool - focus on tight fast turns and breakouts - Alternate Free - Stroke
    - went 4x free-back-fly

    Main Set 2:
    20 x 25/30 -Swim with Fins
    all free, odds w/1 breath at mid pool, evens breath whenever

    Main Set 3:
    1 x 300 Free/20 sec rest
    1 x 200 IM/15sr
    - 3:15
    1 x 100 Back/10sr
    - 1:30

    Cool down
    100 easy

    Total: 2800 yards
  6. Thursday 1/20/11

    by , January 20th, 2011 at 02:15 PM (The Labours of SwimStud)
    Couldn't get in yesterday as the kids had a snow delay and that wrecks my timing for a swim before work. So I went today.

    Warm Up

    200 FR 3:10
    100 K
    200 FR 2:55
    200 FR 2:45

    6 x 100 FR 1:40 desc 1-3

    200 IM

    300 FIN K
    200 EZ

    The 6 x 100 was supposed to be 1:25 but I had to push it out after the main set. I could only hold 1:30. So not my best workout but I did lift yesterday.
  7. Thursday, Jan. 20, 2011 5:00am

    by , January 20th, 2011 at 11:23 AM (Fast Food Makes for Fast Swimming!)
    Well, I made it to practice, although my head was feeling really stuffed up, but overall I felt better than the past few days had been. Then...I dove in. No more than going a few feet underwater and it felt like my head was going to implode!!! Even doing flip turns today was not very cool. My muscles felt really good though, I think the sickness taper that Mrs. Fort was talking about the other day is working!

    100 Free
    200 Free Pull
    100 Fly Drill
    100 Free

    nice and aerobic 50s
    30 x 50 (1st 15 @ :55, 2nd 15 @ :50)
    alt. 1 x 50 fly, 1 x 50 fly/free, 1 x 50 free
    2 x 200 Free Pull @ :15 rest (I went 2:15s)

    400 EZ Free keeping my head from imploding.
    2800 Yards

  8. Dreamy swim on a foggy morning

    There wasnít much work in this workout. Iím heading back to NYC today, and woke up early so that I could get in a little pre-flight swim and say goodbye to the pool. Hereís what I did:

    1000 lcm warmup (400s, 200k, 200p, 200d/s)

    8 x 100 FR/BK halfsies @ 2:00

    400 IM k/s by 50

    500 warmdown

    This was the first morning the pool was open since last week's heater difficulties, and there were only 3 lap swimmers there. By the time I left I was the only one in the pool. When I'm all crowded on the planes today I'm going to close my eyes and remember having my own 50m lane this morning!
  9. That EVIL stroke day

    by , January 20th, 2011 at 08:36 AM (Mixing it up this year)
    Yes I did some of that evil breaststroke today. Not too badly if I do say so. I wanted to do fly but tomorrow is long course day and I usually like fly better long course than short course. Weird I know.

    50,100,200,300,200,100,50@:10R Free easy
    500 Free kick w/fins every 3rd fast
    10x50@1:00 Breast pull w/paddles & fins
    300 Breast kick w/brfins
    4x50@1:00 Breast
    300 Free w/snorkle middle 100 just kick
    200 Free easy

    Total 3000 yards
  10. Wed., Jan. 19

    by , January 19th, 2011 at 10:31 PM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes

    Loved class today. The heat was less than 110. I even got over a mental issue with the locust pose and, for me, rocked it.

    Locust pose = [nomedia=""]YouTube - Bikram Yoga Salabhasana Locust pose[/nomedia]

    I cannot get my legs up as high as this unholy guy, but I made a big improvement today. This pose stretches your elbows (pinned under your body) like crazy. Not sure if this is good for swimming or not ... but I already have rather hypermobile elbows. I once heard SwimmieAvsfan remark that this was a characteristic of good backstrokers.

    RC Work, 15 minutes


    Both my shoulder and neck feel much better, though I do have an ART appointment tomorrow. I think it was fine, beneficial even, to take a week off lifting. Should I start back at the weight I left off at or slightly lower?

    And on a very cheery note: I have a garden variety cold. I've had it for 4-5 days and it has not descended into a grand mal debilitating event. This is some kind of victory for my immune system.

    Tomorrow, I'm meeting up with Jazz and Speedo at OakMarr. Speedo is apparently going to be all about the sprints in light of his lasik sabbatical.
  11. Wed Jan 19th, 2010

    by , January 19th, 2011 at 07:31 PM (Ande's Swimming Blog)
    Wed Jan 19th, 2010

    Subscribe to Ande's Swimming Blog

    Bess Coached
    UT Swim Center, main pool
    noon to 1:15 dove in on time
    trained Tenielle beside james, larry, max and mark
    WORE yingfa jammer

    250 fr
    150 fl done 50 k 50 dr 50 sw which i drilled
    250 fr
    150 bk done 50 k 50 dr 50 sw
    250 k (did 5 x 50 k on 40 made it
    150 br done 50 k 50 dr 50 sw

    Main SET:

    8 x 50 fl bk on 40

    assigned 400 done 75 k 25 fl fast
    did 8 x 25 fl odds easy evens fast

    8 x 50 bk br on 40

    assigned 400 done 75 k 25 bk fast
    did 8 x 25 bk odds easy evens fast

    8 x 50 br fr

    assigned 400 done 75 k 25 br fast
    did 8 x 25 br odds easy evens fast
    teneille's was making some mistakes with her breastroke pull
    i asked her if I could give her some breastroke tips
    mistakes / corrections
    1) diving down too deep on her thrust
    (forearms should finish shallow)
    2) elbows going too far back on her insweep
    told her don't let your elbows go past your shoulders
    3) no ride the glide pause after her thrust and kick starting her outsweep too soon
    told her to speed up her insweep / thrust / kick and put a pause to streamline after her kick
    she picked it all up right away and her breastroke looked much better

    4 x 125 done 25 under water 75 fr 25 fast

    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

    Updated January 19th, 2011 at 07:39 PM by ande

  12. Tues Jan 18

    by , January 19th, 2011 at 03:51 PM (Keepin Track 2010)
    20 min WU
    4x50 FR Drill
    200 FR work entry order hand, elbow, shoulder, hip
    15 min vertical kicking with varied intervals

    4x100 on training interval working head position rest :30
    4x100 on training interval working hand entry rest :30
    4x100 on training interval working catch pattern rest :30
    4x100 on training interval working hip rotation rest :30

    easy 50

    K300 IM broken by 50's on 1' with flips (or not)

    Specialty people: 4x (50 drill Spec on 1', 2x25 at 80% on :30, rest :30)
    Distance people (800 pull every fourth length hard)

    WD with starts working starting position.
  13. Sarasota Y Sharks Masters 5:30 AM Workout -01/20/11

    by , January 19th, 2011 at 01:48 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 300 5:00 4:30
    3 X 100 1:40 1:30
    4 X 50 descend 1-4 :50 :45
    Twice through. Round 1 intervals left, 2 right.

    20 X 25 fast :30

    1 X 200 kick 4:15
    2 X 100 kick 2:00
    8 X 50 kick 1:00
    1 X 100 easy swim

    1 X 400 IM 7:00
    2 X 200 IM 3:30
    4 X 100 IM 1:45
    8 X 50-2 of each- 1:00


    1 X 400 free 5:40
    2 X 200 Free 2:50
    4 X 100 free 1:20
    8 X 50 free-descend in pairs- 1:00

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  14. Wednesday, 1/19/11

    by , January 19th, 2011 at 01:40 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm - up
    400 Mixer (mix up kicks, swims, drills, strokes)
    - 100 free-100 back-100 kick-100 pull
    8 x 50/55 - 25 free - 25 stroke (Alt. back and fly for stroke)
    - swam these around 42-43

    Main Set:
    1 x 300 Nonstop 30 sec rest
    - did free around 4:20
    Kick 3 x 100 IM/15sr
    No fins or board
    - did all kicks on back - went 2:00-1:55-1:53
    1 x 300 Nonstop 30 sec rest
    - did back around 4:45
    Kick 6 x 50/10sr Strong
    May use Fins and board
    - flutter w/board and snorkel, ave 55
    1 x 300 Nonstop 30sec rest
    - free around 4:30
    Kick 12 x 25/45 FAST
    Use fins - No board
    - rotated through dolphin on back, flutter on back, dolphin on side, flutter on side. times were around 15.

    Cool down:
    200 - 100 - 50 - 25 - 25
    - alternated free/back

    Total: 3000 yards
  15. Wednesday, Jan. 19, 2011 5:00am

    by , January 19th, 2011 at 01:01 PM (Fast Food Makes for Fast Swimming!)
    First thing...I hate being sick. This head/nose/throat thing is just plain annoying. It's just drained all my energy, and I'm hoping I can get rid of it soon, especially since I've got my big meet coming up on Sunday. Monday, I only swam about 1000 yards and it was just horrible, probably should have just stayed in bed. Tuesday, I didn't swim at all, just enjoyed the extra hour of sleep. This morning wasn't much better, but at least I got in the water. Didn't have anything to show for it though.

    200 Free, 200 Kick, 200 Pull, 200 IM Drill
    5 x 100 Free @ 1:30 <--1st one was a 1:10, and I was just exhausted afterwards, the rest was all downhill.
    6 x 50 Fly/Free @ 1:00
    4 x 2-turn 50s from middle w/ group
    2000 yards of

    I sure hope I can be good on Sunday, if not I may have to give up on the 500 fly at the end... the 50, 100, and 200 will be enough already.
  16. More of a Recovery Day...

    by , January 19th, 2011 at 12:30 PM (Year Three: The Road Back)
    I was debating doing the 1650 Postal swim today, but my shoulders and legs had other ideas. I knew from my warm-up that the postal swim would be best left for another day. So, I decided today would be more of a "recovery" swim. Of course, then other swimmers showed up - and pushed me right along. Don't get me wrong - I'm glad they were there; it just didn't end up being much of a recovery swim. Here's what we did:

    400 Warm-Up
    2 sets:
    2 x 200 Free on 3:30
    2 x 200 Kick on 3:30
    2 x 200 Free on 3:30
    2 x 200 Pull on 3:30
    400 Cool-Down
    Total Distance: 4000 scy

    Now, most days I don't swim 4000 yards. Most days, I am good with between 3400-3800 yards. So far, I've now got 4 days in a row of 4000 yards, including yesterday's monster 3825 hour swim + warm-up + cool-down. E-gads. We'll see what tomorrow holds. If I do the workout as written, it should be another 4000+ day. (3600 in the main set, plus 400 warm-up & cool-down - 4400 total). We'll see how that one goes. Friday, I may just concentrate on stroke - fly at least maybe with some back thrown in for fun. Whatever else can be said about this week... I will eventually reap the rewards for this monster week - just after I stop feeling weak.

    Thanks for reading my . Enjoy your day!
  17. Horrible contemplations!

    by , January 19th, 2011 at 09:15 AM (Workout Swimmer)
    Todays workout:
    500 warmup (100 free, 25 back/25 breast repeat)
    6 x 200 pull on 3:30 (yes I got 25 seconds rest! Rest is good)
    7 x 150 alt free & IM no free (w/mini-fins from here on out thanks to my elbows!)
    9 x 50 kick on 1:05
    8 x 100 free on 1:40 (yes, I got 10-15 seconds rest! So what!)
    200 EZ 50 breast/50 free

    Total: 4200 LCM

    Now for the contemplations: My elbows. It's only been 15 months since I hurt them, and they may even be getting worse, I can't tell. So after 2 cortisone shots to each, and lots of celebrex and icy hot, I think I am going to have to seriously consider taking time off. As in not swimming. Not even a little. Seriously, how hard can it be to stay out of the water for 3-4 weeks? I just dread how fat I'm going to become & how slow I will be when I get back in the water. David is totally behind me on this, and Jennifer is too, even though that means scrapping the Auburn meet. But there is always the meet in March that I could enter, if I am up to it. I think I am going to restrict myself to kicking (obviously w/out a board), and riding my bike. Plus, now is definitely a good time to go on a serious diet, as I won't need all the calories to support me. I'll have to diet anyways or I'll balloon up! Anyways, I'm just considering it, I could change my mind tomorrow. Just sayin'. My elbows could probably use the rest.

    Updated January 19th, 2011 at 01:52 PM by Celestial

  18. Still congested but a little more pep

    by , January 19th, 2011 at 08:25 AM (Mixing it up this year)
    Felt a little better than yesterday overall, back was still bothering me as usual. Need to get my workout in or I just don't loosen up.

    10x100@1:45 Free first 2 very painful but then I loosened up nicely
    600 kick w/fins streamline on back alternate by 100 Fly/Back
    400 Free kick w/fins moderate pace
    5x100@1:30 w/paddles & bouy as 50free/50back held 1:26's
    300 Back drill no equipment as 100 6kicks per stroke, 100 rt/lt arm, 100 kick
    200 Free w/snorkle EASY this was tough with the congestion will avoid snorkle until healthy again

    Total 3000 yards
  19. The Joy of 500s

    Tonight I swam the following with the Panama City Beach masters (except for the 1st 3 things, which I did on my own since I got to the pool early):

    1000 scy warmup

    6 x 150 (100 FR w/ strong 6-beat kick + 50 BK easy) @ :45 rest

    300 easy + play

    12 x 25 FR @ :25, done as 4 x (3 desc.)

    5 x 100 @ 1:30 holding 1:20s [1:16, 1:15, 1:18, 1:16, 1:15]
    1:00 rest
    500 FR [6:21]

    5 x 100 FR @ 1:25 holding 1:15s [15, 15, 13, 15, 14]
    1:00 rest
    500 FR [6:17]

    200 easy

    5 x 100 FR @ 1:20 holding 1:15s [15, 15, 14, 15, 18]
    1:00 rest
    500 FR [6:21]
    [This was supposed to be the fastest 500, but a 6:21 was all I had left. I did manage to work the walls on the last 200 and kick on the last 100 of the 500 per instructions, but felt like I was really falling apart on this one. I would have guessed my time to be more like 6:30, so I was actually pleased with this.]

    400 warmdown

    One of the ways that I get really spoiled down here is that the masters practices often have very few participantsótonight there were just 3 of us. That means that the coach gets times and splits for every single thing Iím swimming and sets goal times for each of us for each part of the workout. Thatís actually really great and makes me work harder than I might otherwise, but it can be a little daunting as well. Tonight, for instance, I was feeling pretty fatigued going into the workout. If I had been swimming something similar with one of my NYC teams, it would have been tempting to just drift to the back of the lane and be invisible and lazy. (In fact, thatís far too often my approach to distance free sets.) However, that was not an option tonight, and I ended up surprising myself with how fast I swam. But goodness am I tired now!
  20. Tuesday, 11/18/11

    by , January 18th, 2011 at 07:47 PM (A comfort swimmer's guide to easy swimming)
    SCY with Carrie

    Warm up (800)
    400 Free or Back
    - 200 of each stroke
    3 x 100/1:40 Build each
    - free - around 1:20-22
    4 x 25/25 Strong
    - did all free

    Main Set (900)
    18 x 50 Choice of Stroke
    9/1:00, 9/50
    Repeat: 3 easy - 1 fast, 2 easy - 1 fast, 1 easy - 1 fast
    - did all free on the easy ones averaged 45,
    - on the fast ones: did fly (40, 42) then back (40, 41) then free (35, 37)

    Kicks: Flutter or Dolphin/No Fins (600)
    1 x 100/2:00 Negative split (NS)
    - on back - 1:52
    2 x 50/1:10 Strong
    - flutter w/board - 55 on each
    1 x 100/2:00 NS
    - on back - 1:55
    2 x 50/1:15 Stronger
    - flutter w/board - 53 on each
    1 x 100/2:00 NS
    - on back - 1:55
    4 x 25/45 sprint
    - flutter w/board - 20-23 on these

    Fly: (300)
    8 x 25/40 strong
    ave 19-20; am taking 8-10 sdk & 7-8 spl
    1 x 100 Back easy

    Cool down
    200 easy pull, free and back

    Total: 2800 yards