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  1. FAST FRIDAY Jun 11th 2010

    by , June 11th, 2010 at 10:41 AM (Ande's Swimming Blog)
    FAST FRIDAY Jun 11th 2010

    Robert Killeen made an appearance on the Swim Center Deck

    Today the swim center lane 1 had one of those omega blocks with the wedge set up. I'll put a pic of it on http://facebook.com/anderasmussen

    Subscribe to Ande's Swimming Blog

    Zones are in 6 weeks
    3 or 4 weeks to train hard
    2 or 3 weeks to rest

    LCM & SCY
    6:30 to 8:00
    Austin, UT Swim Center
    Whitney Coached
    swam with Tyler, Todd, Jon, Nate, Ned, Doug, & Teneille
    dove in on 6:32ish
    wore B70 jammer


    WARM UP LCM
    2 rounds of 300 fr 200 fr 100 k
    went 1:20 on the 2nd 100 k


    MAIN SET LCM

    200 fr FAST for time, 200 fr easy on 9:00
    went 2:17 2 beat kicked

    100 fr FAST for time, 100 fr easy on 5:00
    went 62

    I realized how there wasn't much rest after the fast 50 before we did the next round so I decided not to kill my 50

    050 fr FAST for time, 50 fr easy on 3:00
    went 28 or 9


    200 fr FAST for time, 200 fr easy on 9:00
    went 2:12 2 beat kicked 150, 6 beat last 50

    100 fr FAST for time, 100 fr easy on 5:00
    went 60

    050 FL FAST for time, 50 fr easy on 3:00
    went 27

    MOVED to Diving well
    SCY

    assigned 10 x 100 fr on 1:40
    did 10 x (25 easy fr, rest, 25 SDK strong)

    assigned 6 x 150
    skipped it, got out to say hello to Robert Killeen, Eddie Reese & Kubes

    plus I'm planning a double today at Noon & hope to improve my 200 free

    2010 MEETS:
    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES

    Updated June 11th, 2010 at 10:58 AM by ande

    Categories
    Swim Workouts
  2. 6/11/2010 practice

    Showed up for the 5am practice at the univesity and realized it was not there this morning. Practice was to be from 6-8am at the country club. Headed over there for my first 25meter outdoor practice.

    Swam with the age group national team.

    Warmup:
    1000 of whatever we wanted to do

    Sets:
    4x400 pull @ 5:20
    12x75's odds were kick/drill/swim evens stroke all done on 1:30
    16x25's @ 30 odds sprint stroke even easy
    20x100's off block stroke @2:30 this was a test set for them. I had to get to work so only did 5x100fly's held 1:08's. Did not really work them, felt sore, just wanted to find a nice cruising pace

    200 warm down

    Shoulders kinda hurt this morning. Took some advil, hopefully just a little inflamation. Swim meet tomorrow in Lousiville. Long day tomorrow, will be leaving around 6am and warmups at 830am. Looking forward to the pain I signed myself up for.
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  3. The crazy lady is back

    by , June 11th, 2010 at 09:02 AM (Mixing it up this year)
    Trying to scare John out of eying my lane today.

    400,300,200,100@:15R Free
    500 Free kick w/fins evey 3rd 25 fast
    500 Fly w/fins for time 8:23 felt strong the last 100
    200 Free kick w/fins EASY
    10x100@1:45 Free w/paddles & bouy
    100 back
    200 free easy

    Total 3500 meters
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  4. Are they serious?

    by , June 10th, 2010 at 10:20 PM (Elise's Fitness Fun)
    Some time ago, I came across this when looking at running, ideal running weight, etc.:

    The late Dr George Sheehan, a prolific and highly regarded writer on distance running, considered that weight relative to height was THE key factor in distance running success. He was also on record as saying: 'I've long since learned never to discuss a man's politics, religion or diet with him'.

    The subject of adjusting weight to improve performance is a touchy one. When an article on this appeared in a sports journal it brought an indignant reply from a nutritionist: 'It is dangerous to be signifcantly underweight for one's height'. It is also extremely dangerous to be overweight for one's height, a point that seemed irrelevant to her

    No man six feet tall and weighing 176lbs (79.8kg) will ever win the London Marathon, and it is unlikely that a woman five feet six inches in height and weighing 130lbs (58.9kg) will ever do so either. Why? To answer this we must consult Dr Stillman's height/weight ratio table. He fixes the non-active man's average weight for height with a simple formula. He allocates 110lbs (56.2kg) for the first five feet (1.524m) in height and 5 1/2lbs (2.296kg) for every inch (0.025m) thereafter. He is harsher with women, giving them 100lbs (45.3kg) for the first five feet and 5lbs (2.268kg) for every inch above this.

    Having established the average, he then speculates on the ideal weight for athletic performance, as follows:
    Sprinters (100-400m): 21/2 per cent lighter than average (6ft/176lbs - 21/2% = 4lbs)
    Hurdlers (100-400m): 6 per cent lighter (or 9lbs)
    Middle-distance runners (800m - 10K): 12 per cent lighter (or 19lbs)
    Long-distance runners (10 miles onwards): 15 per cent lighter (or 251/2lbs)

    Matching the figures to reality
    How do these figures compare to past record holders? Here is a list of some of them:
    Emile Zatopek - 5'81/2' (1.740m)/154lbs (69.8kg): same as the average man
    Herb Elliott - 5'101/2' (1.791m)/147lbs (66.6kg): 11 per cent below average
    Kip Keino - 5'9' (1.753m)/146lbs (66.2kg): 9 per cent below average
    Seb Coe - 5'10' (1.778m)/120lbs (54.4kg): over 20 per cent below average
    Steve Cram - 6'11/2' (1.867m)/153lbs (69kg): 15 per cent below average
    Linford Christie - 6'21/2' (1.89m)/170lbs (77kg): 10 per cent below average
    Wendy Sly - 5'51/2' (1.66m)/113lbs (51kg): 11 per cent below average
    Yvonne Murray - 5'7' (1.70m)/111lbs (50kg): 18 per cent below average
    Sally Gunnell - 5'6' (1.67m)/124lbs (56kg): 5 per cent below average
    Ingrid Kristiansen - 5'61/2' (1.68m)/128lbs (58kg): 4 per cent below average
    Tatyana Kazankina - 5'31/2' (1.61m)/110lbs (49kg): 6 per cent below average
    Greta Waitz - 5'61/2' (1.689m)/110lbs (49kg): 17 per cent below average
    There are one or two anomalies in these figures. For instance, Zatopek, who gained three gold medals in the 1952 Olympics (5K, 10K and marathon) weighs the same as the average man of his height. And Ingrid Kristiansen, who ran a marathon in 2:21.6, is just below the average weight for her height. However, note the staggering percentage below the normal for Seb Coe, who broke 12 world records in four years. If we take the average of these 12 world-class athletes, they weigh 10 per cent less than the average person of their height. So we must conclude from this that Drs Sheehan and Stillman had a point to make of considerable importance.

    Many years ago I had an athlete aged 20 who was running about 40 miles a week for the mile event. However his weight/height ratio was that of a non-active person, and his miling progress was limited. He went on a cyling holiday in Europe with the ambitious plan of cycling 100 miles a day for a month. On his return I hardly recognised him. He had lost two stone in weight. Now, Cooper has postulated that 4-5 miles of steady cycling is physiologically equal to one mile of steady running, so this athlete had been doing the equivalent of 20-25 miles of running a day. More to the point, his mile time took a quantum leap of 16 seconds for the better. This convinced me that an ahlete's weight is something that neither coach nor athlete can ignore


    Aim first for a 10 per cent drop
    The first man we know of who considered weight-watching to be a relevant factor was Jack Lovelock (NZ) who won the 1936 Olympic 1500m in a world-record time. He was a medical student, and weighed himself immediately after every race (880yds, mile, two miles). He soon discovered that his best racing weight was 9st 61/2lbs (59kg); if he was more than this, he wasn't fit enough, if he was significantly under, he was stressed

    Every athlete has a best racing weight which should be elucidated by trial and error. But the starting point for this is to aim for 10 per cent below the average weight for height. It is a long-established fallacy that because one runs every day one cannot be overweight for competition. We require about 2500 calories a day to exist, and if we run 10 miles a day at a steady pace (able to converse while running) we will burn and require a further 1000 calories. Thus if we consume 5000 calories a day, say, we are in the process of putting on weight! What's more, if we are big fat-content eaters we can even develop a paunch

    Dr Van Aaken is noted for his LSD (Long Slow Distance) theory. Many thought his views were outlandish, but he coached two world-record holders with his methods. His view was that distance runners should aim to be 20 per cent below average weight for their height, and to achieve this they should limit their fat intake to 35 grams a day and run a certain mileage daily commensurate with their event in order to burn off calories. He drew up a mileage table as follows:
    400m runner, 4 miles; 800m runner, 6 miles; 1500m runner, 10 miles; 5K runner, 15 miles; 10K runner, 18 miles; marathoner, 26 miles



    Now this may look like a recipe for one-pace running. But he added a significant corollary: three times a week after these outings, run a section of your event at race pace, eg, 1 x 350 for the 400m athlete, 1 x 400 for the 800m runner, 1 x 800 for the 1500m runner, 1 x mile for the 5K specialist, 1 x 2 miles for the 10K runner and 1 x 10K for the marathoner


    How to take it off
    So weigh yourself without clothes and discover how you shape up to the Stillman table. If you weigh the same as the average person for your height, you can improve your performance dramatically by losing weight. There will be many who will make excuses for not doing so. One favourite is: 'I'm bigger-boned for my size than the average'. The truth, according to Van Aaken's anatomical studies, is that if you were to take two men both of six feet in height but one broader than the other, when their bones alone are weighed the difference is not more than six pounds

    If you are in the overweight category, this is the procedure to follow:
    1. Don't go without food. Every four hours eat meals that include the Basic Four - skimmed milk, lean meat, fruit, vegetables, whole-grain cereal and bread

    2. Avoid the following high-fat-content foods: cooking fat, lard, etc (253 calories per ounce); margarine (218), butter (211), bacon (128), chocolate (148), pork (116), cheese (117), sugar (108), mutton (94), cream (325 calories per cup), excessive alcohol (spirits, 115 calories per oz, wines, 85 per 31/2oz, beer, 150 per 121/2oz).

    3. Eat plenty of fruit, vegetables, fish, veal liver and fat-free beef

    4. Do the type of running that burns fat. That is below 80 per cent of your maximum capacity, which is about 85 per cent of your maximal heart rate for less than an hour run and around 75 per cent MHR over this period

    5. Add five minutes a day per week to your workload. If you are doing 35 minutes a day now, within six weeks you will be doing 65 minutes

    6. Avoid mid-meal snacks. If you're desperate, eat fruit

    7. If you are a teenager, ignore all the above advice! You are growing and need all the good food you can get, but that rules out crisps, sweets and takeaways. Learn to cook vegetables and meats

    8. If you drive daily, or use the bus or train, consider running or walking to your destination at least once a week.

    Frank Horwill

    http://www.pponline.co.uk/encyc/0048.htm

    I checked with some of my running friends and they said it was right on the money. No wonder I haven't run a 10k under 44 minutes. At my height, I'm supposed to weigh 126? Not happening! I probably wouldn't be able to bench press the bar if I was that thin. Well, probably could bench press the bar, but I probably wouldn't be benching much more!

    Had a good run/walk of 2 miles at dusk with the dogs out on the cotton field. The puppy minded me better than the big lab. The lab kept seeing things he felt compelled to chase.

    Updated June 13th, 2010 at 04:42 PM by elise526

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  5. 6/10/10 practice

    Took yesterday off from practice because of kids activities. Was able to get in my 6mile run.

    This evening I swam on my own.

    Warmup
    500 swim
    10x50 @ 50 drill/swim

    Main Sets
    4x400 IM's @6:00 decend 1-4, 5:05, 5:00, 4:55,4:47

    5x200 kick w/ fins, 1st 25 underwater, 150 kick fly on back, last 25 sprint fly @3:00

    3x300 pull decend @ 3:45, 3:20, 3:13, 3:07

    8x50 @40 fly pace work, held 29's

    200 warmdown

    I've started to like the distance IM. Would like to work on this more but I need to focus on definitely improving my breaststroke which is the weak link for me
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  6. Not Very Sprinterly! June 10

    by , June 10th, 2010 at 04:35 PM (The FAF AFAP Digest)
    My Thursday training partner Speedo has the dread viral malaise. So I journeyed to the rec center do a long solo workout today. I was debating between Geek's sets today or Ande's main set. I opted for Ande's, as I don't really feel like IM work right now and I won't swim one maybe until December.

    Swim/SCY/Solo:

    Warm up:

    500 various

    Technique Work:

    30 x 50 w/MF, done as:

    10 x 50 @ 1:00
    odds = breast, working on lunging
    evens = chest press fly

    10 x 50 @ 1:00
    double shooters, breath at the turn
    just cruised, working on streamlining (went 27-29s)

    10 x 50 @ 1:00
    odds = breast, working on lunging
    evens = chest press fly

    50 EZ

    Main Set:

    8 x 100 free w/paddles @ 1:30

    4 x 50, flutter kick w/board @ :50
    #3 @ 85% effort

    8 x 100 kick w/fins @ 1:30
    odds = backstroke w/8, 8, 9, 10 SDKs per 25
    evens = dolphin kick w/board
    (started getting a little tired and hungry at the end of this set)

    4 x 50, single arm fly @ :50

    8 x 100 free w/paddles & fins @ 1:30
    (started cramping right at the end)

    100 EZ

    Total: 5000, 1450+kick

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

    Commentary:

    Still "base" building. I think that may be the most freestyle I've done in practice and the most yardage since last summer. I usually avoid freestyle sets like the plague, except for 25s. But I like pulling free with paddles. (I realize I have to be careful not to overdo it though.) My legs started to wear out in the kick set ... probably due to the large volume of kicking yesterday. But I'm going to persist with the kicking over the summer. I doubt that will help my OW swims much, but hopefully it will help my SCM season this fall. I agree with That Guy's statement on the Butterfly lane thread that kicking is the "locomotive" for fly.

    One thing I hate about mega aerobic work is that it makes me famished. I ate a huge lunch and I'm still starving!

    After hitting the pool 3 days in a row, I think I'll take a break tomorrow and do yoga.

    Was a bit peeved today when a fat noodler (if you could even call him a noodler he was so slow and mostly hung on the walls) complained to the lifeguard that the pool was too cool. It felt around 82. The lifeguard seemed sympathetic, so I was forced to comment that it was actually a decent temperature for those of us actually swimming (who far out numbered this guy).

    Updated June 10th, 2010 at 04:41 PM by The Fortress

    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout

    by , June 10th, 2010 at 03:44 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Day before the meet practice.

    LCM

    WARM UP:
    1 X 200 3:40 3:20
    4 X 100 1:50 1:40
    4 X 50 1:00 1:00
    Twice through. Round 1 intervals left, round 2 right.

    8 X 50 kick 1:20

    6 X 100 free 2:00
    1-2: moderate
    3-4: build
    5-6: 25 fast/25 easy

    8 X 50 1:30
    Build each swim, all choice

    3 X {start-turn-finish

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  8. Eight 125's with a Side of Disco Fries

    by , June 10th, 2010 at 02:04 PM (Too Neurotic to be Suitably Aquatic)
    Today was techno day! Fast beats = fast swimming, so I arranged the music in a pyramid, starting and ending with slower beats, and peaking in the middle of the workout with some crazy fast stuff.

    From the time the first song started and people got the gist of the mix, they commented that it was like being in a nightclub, which is appropriate because at 6am there's probably somebody somewhere just finishing up the night. There were a couple of cries from swimmer-clubber imitators for more RedBull.

    This was an A+ workout mix for everyone except the one guy who hates everything, and Coach. Techno must be used sparingly with caution around him. He's more of an Opera guy. The Dancing Banana goes to "Born Slippy" from the Trainspotting soundtrack, which sounded fast and great.

    Test Four, Sweet Exorcist, Aural Ecstasy: The Best Of Techno
    Take My Breath Away (Techno Remix), Berlin, Top Gun Soundtrack
    Deeper Underground (Godzilla), Jamiroquai, The All Time Greatest Movie Songs CD2
    9th Symphony (Ode To Joy) Remix, Beethoven,
    One More Time, Daft Punk, Discovery
    Cysex, Pornotanz, Aural Ecstasy: The Best Of Techno
    Digital Love, Daft Punk, Discovery
    LSD Is A Bomb, Radioactive Goldfish, Aural Ecstasy: The Best Of Techno
    Right Here, Right Now, Fatboy Slim, You've Come a Long Way Baby
    Water From A Vine Leaf, William Orbit, Northern Exposure (Disc 1)
    Poing, Rotterdam Termination Source, Aural Ecstasy: The Best Of Techno
    50,000 Watts Of Power, Servants of Power, Aural Ecstasy: The Best Of Techno
    Walking On The Moon (Tecno Cover), The Police, Regatta De Blanc
    Born Slippy (Trainspotting), Underworld, The All Time Greatest Movie Songs CD2
    Basket Case, Eon A, Aural Ecstasy: The Best Of Techno
    James Brown Is Still Alive, Holy Noise, Aural Ecstasy: The Best Of Techno
    Playing With Knives, Bizarre Inc., Aural Ecstasy: The Best Of Techno
    Obumbratta, Apotheosis, Aural Ecstasy: The Best Of Techno
    Metaforce, Art of Noise, Essential Selection V.1 (CD1)
    Adrenalin, N-Joi, Aural Ecstasy: The Best Of Techno
    Dominator, Human Resource, Aural Ecstasy: The Best Of Techno

    And the workout was:

    3x200 S, K, P
    4x150 IM
    4x100 kick, right, left, swim, IM order
    50 EZ
    8x125, sprint last :25 on 2:00
    150 EZ backstroke
    350 pull
    200 under/over
    150 EZ backstroke

    3500 total

    Good workout for me. The 8 125's hurt muchly in a good way, and we added the last part ourselves when we ran out of workout.

    I can't do too much here on these blogs to give swim or workout advice because I'm still learning so much. But I can give you advice on how to use a cell phone camera for more than just cute pictures of your pets and kids! Our coach writes the workouts on a dry-erase board, and sometimes they get a little complex (today was not that case.) Also, I'm bad at addition but I want to keep my FLOG honest. So after practice, I photograph the dry-erase board with my camera phone, and transpose it to the site during my lunch break, and lately, write a little blog about it, too.



    You just have to be careful to transpose before falling out of a sailboat in the Hudson with your cell phone in your pocket, as I did this weekend.
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  9. Thu Jun 10th 2010 LCM

    by , June 10th, 2010 at 11:48 AM (Ande's Swimming Blog)
    Thu Jun 10th 2010

    Subscribe to Ande's Swimming Blog

    Zones are in 6 weeks
    3 weeks to train hard
    3 weeks to rest

    LCM
    6:30 to 8:00
    Austin, UT Swim Center
    Whitney Coached
    swam with Tyler, Mike, Nate, Chris, doug, Ned Ritchy, Larry & Teneille
    dove in on 6:35ish
    wore B70 jammer


    WARM UP
    3 rounds of 300 100


    MAIN SET

    8 x 100 fr on 1:20

    4 x 50 IM order 25 fast 25 easy


    8 x 100 fr on 1:20

    4 x 50 fr 4 breaths


    8 x 100 fr on 1:20

    4 x 50 IM order 25 fast 25 easy

    100 easy

    12 x 50 on 1:00
    odds K
    evens 2 breaths

    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
    Categories
    Swim Workouts
  10. A balancing act

    This morning I went over to my Y and swam the following:

    200 easy FR

    200 alt ST/FR

    200 alt K/FR

    4 x 100 FR, working on balance and bilateral breathing

    4 x 50 BK/FR

    200 FR w/ bilat breathing

    200 easy kitchen sink

    Iím still doing all my swimming at a pace slower than my usual warmup pace, and am doing very minimal kicking or pushing off the wall. Not being able to use my kick to counterbalance my stroke is helping me think about body position more, and to focus on my balance in the water.

    Itís also given me a chance to work on my bilateral breathing. Iíve always been a stubborn right-sided breatheróat most I would bilateral breathe during warm-up, or maybe on hypoxic sets. Once I started swimming fast, or when intervals got tough, breathing to my left side seemed to require too much mental and physical effort, plus I never felt like I got sufficient air. But now all my swimming is at a pace that is not aerobically taxing, and with only two strokes in my current repertoire I welcome a change in breathing patterns to break up the monotony. Maybe this will be my chance to really get bilateral breathing ingrained into my very resistant-to-change body!

    I am feeling antsy to swim in a longer poolóhaving to do glacially-paced open turns would be less of an issue LC than SC. I currently have 2 long-course options: go to Riverbank pool during morning lap swim hours, or go to one of AGUA mastersí weekend morning workouts. Of these, AGUA is probably the better option, since it requires less walking with my swim bag (the Y is a great option for me right now because I have a locker and towel service there, and only have to bring my suit). Iím hoping I feel up to doing that by Saturday, but if not, Iíll continue swimming at the Y.

    Speaking of Saturday, Iím looking forward to following the amazing MIMS swimmersótheyíre circumnavigating Manhattan that day. Iím planning on going down to the pier and watch them swim by in the Hudson that afternoon.
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  11. Short workout

    by , June 10th, 2010 at 07:27 AM (Mixing it up this year)
    The guards were late today so my workout was cut short by 500.

    500 Free long and loose
    10x50@1:00 Back w/paddles
    500 Back kick w/fins alt by 100 streamline(fast)/fashion model(moderate)
    500 Free kick w/fins as 25 easy/25 moderate/25 fast
    3x200@3:30 Free w/paddles, bouy & snorkle
    6x50 Back odds @1:00 swim evens @1:30 25 rt arm/25 lt arm
    100 Free EASY

    Total 3000 meters
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  12. Short workout

    by , June 10th, 2010 at 07:27 AM (Mixing it up this year)
    The guards were late today so my workout was cut short by 500.

    500 Free long and loose
    10x50@1:00 Back w/paddles
    500 Back kick w/fins alt by 100 streamline(fast)/fashion model(moderate)
    500 Free kick w/fins as 25 easy/25 moderate/25 fast
    3x200@3:30 Free w/paddles, bouy & snorkle
    6x50 Back odds @1:00 swim evens @1:30 25 rt arm/25 lt arm
    100 Free EASY

    Total 3000 meters
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  13. Fly/Back What? 6/9/10

    by , June 9th, 2010 at 06:07 PM (The Labours of SwimStud)
    So I got in to work out with the age groupers today...yeah that was a toughie.

    I began my day with a trip to the ART chiropractor.. I think this guy is really going to get some lingering back issues resolved.

    Later I lifted my full workout now...some of Monday's workout was lingering in sore limbs but I pushed on. Muscle Milk.

    Long Course workout in the rain 3200 in 75 minutes.

    Warm up

    400 FR

    Back Set
    3 x 600 every 3rd 50 Fly kick on back
    100 EZ
    Yeah those of you who know and understand my proclivities towards backstroke are probably cracking up at this...

    Stroke Set

    4 x 150 100 BR/50 FLY
    Fly was done as long as good strokes would hold...then FR. I did ok, but the last 50 fly I had nothing left.

    Sprint/Recovery
    100 EZ 2:00
    50 Sprint :100
    150 EZ
    It shouldhave been more recovery and an additional 50 Sprint each round to a max of 4 but I had to climb out to coach....SAVED!

    I am looking forward to my evening smoothie and ginger!
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  14. Sarasota Y Sharks Masters 5:30 AM Workout

    by , June 9th, 2010 at 05:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM

    WARM UP:
    2 X 150 2:45
    4 X 100 1:45
    2 X 250 4:15
    4 X 100 1:40

    SCY

    3 X 100 kick 2:15
    4 X 50 kick 1:15

    1 X 100 easy swim

    1 X 50 easy 1:00
    1 X 50 build to fast 1:15
    1 X 50 easy 1:00
    4 X 25 sprint :45
    Four times through, all choice

    6 X 25
    odd: build to race finish
    even: blocks, breakout and easy in

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  15. First swim since may 29th :(

    by , June 9th, 2010 at 05:55 PM (Swimming, Life, and Other Stuff!)
    My throat and ears had been bothering me most of May. I was so busy with life I just kept going and ignored it. I tried to justify it by thinking I was developing allergies.
    The shi_ hit the pan on Sunday the 30th. I was planning on swimming, going to the Indy 500, and finishing up the evening with a nasti cook-out party.
    I ended up missing them all and pretty much laying around and resting as much as possible since then.
    I started summer school on Tuesday, june 1st. I lost my voice by 9:30 a.m. that morning and felt absolutely pitiful. I have 56 kids in my summer school class. It is so hard to effectively communicate with this amount of freshman especially when you consider there are 9 other groups around you that are the same size. It is pretty chaotic. My voice is still hoarse and I can only speak softly.
    I went to my Dr. Tuesday after class. I had a 101 temp and he diagnosed me with a sinus infection, double ear infection, and strep. Normally you don't lose your voice with strep but then most people who have to talk to 56 teen-agers for 4 hours would have some type of microphone I think.
    Today was the 1st day I've felt decently. I think it took me longer than normal to get better(even with anti-biotics) because I had to drag myself to the high school M-Fri for summer school. I felt like crying every day. It's nearly impossible to find someone who can sub a 4 hour class (each day is + to a week)so I just had to keep going.
    My goal this summer was the 10K National Championships being held in Noblesville on July 17th. At this point I'm guessing that's going to be impossible for me.(12 days with no workout at all ) I will probably bag the 5K as well and just aim for Big Shoulder's 5K in September.
    I did an easy 3,300 short course workout today. I felt good and the swimming wasn't bad either.
    The one and only good thing about feeling sick is that you really appreciate your health (and workouts) when you begin to feel better again!
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  16. Swim + Run/Walk

    by , June 9th, 2010 at 05:20 PM (Elise's Fitness Fun)
    Swam at the club pool today while son played in the pool with friends. Kept it at warm-up speed. Followed the workout up with my favorite from the snack bar, Family Secret Chicken Salad. The salad is made with fresh strawberries, grapes, almonds, cantaloupe, honeydew melon, romaine lettuce, sliced chicken, and light mayo. Out of this world!

    Anyway, on my swim workout did 2400 SCM as follows:

    200 warm-up with fins - alternate swim/kick by 25

    9 x 200 kick with 1 minute rest between each 200 - used fins on all but 3 of the 200s where I did 2 x 200 breast kick and 1 x 200 dolphin kick

    2 x 200 pull with paddles

    A couple of hours later, while my son was at a program at the library, went out to the track and did a 3 mile run/walk where I alternated walking a 400 and running a 400. This worked out rather nicely as it was basically 6 x 400 with a long recovery between each 400. The 400s that I walked would take about 4 minutes each. I got faster with each running 400 so that with the last two running 400s, I ran at a 7:20 pace and then a 6:40 pace.

    Talked to a gal today about a hardcore bootcamp that she runs in town. I may do this the month of July to get my abs in good shape. Plus I need something to get me up early in the morning or else I'll sleep until 9 or 10. Son is a late sleeper as well and usually doesn't get up until 9:30 or 10, so we've been sleeping late these last two weeks.

    Updated June 9th, 2010 at 11:09 PM by elise526

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  17. I'm Begging You For Mercy

    by , June 9th, 2010 at 04:36 PM (Too Neurotic to be Suitably Aquatic)
    Grrr... I just realized that if you start typing, and then click "Go Advanced" without saving, poof! goes your blog.

    What I was saying that today was R&B day. The playlist is below, and the "dancing banana" best song was "Mercy" by Duffy, which was also the inspiration for the mix because of an article Jim Thornton left for me. It's about music boosting endurance, and they suggested Duffy as a good artist to work out to. They were not wrong.

    When the song came on, I switched from kicking freestyle with a board to backstroke kick so I could hear the underwater speaker better. It rest of it went like this:

    What Is Hip?, Tower of Power
    Love and Happiness, Al Green
    Can't Take My Eyes Off You (2000 Box Set Version), Diana Ross & The Supremes
    Back To Black, Amy Winehouse
    Do I Need You, Ann Peebles
    Hot Pants Pt. 1, James Brown
    Mercy, Duffy
    Baby I Love You, Aretha Franklin
    Superfly (Superfly), Curtis Mayfield
    Back to Mephis, David Sanborn
    School Boy Crush, Average White Band
    Buttered Popcorn, The Supremes
    I'm Lookin' For a Love, Bobby Womack
    Can't Hide Love, Earth, Wind & Fire
    Serious, Duffy
    Que Sera Sera, Sly & The Family Stone
    What it Comes Down To, The Isley Brothers
    Wat Does It Take, Jr. Walker & the All Stars
    I Was Made to Love Her, Lenny Williams
    Rehab, Amy Winehouse
    That's the Way Love Is, Marvin Gaye
    Respect, Aretha Franklin -This can be on every workout playlist, every day, and I'd be cool with that.
    I Didn't Know the Meaning of Pain, Otis Clay
    Pain In My Heart, Otis Redding
    I Believe I Can Fly (Space Jam), R Kelly
    Hit the Road Jack, Ray Charles

    The best song besides Duffy was of course "Hot Pants" because how could it not be? Reminded me of that great episode of Season 8 of The Simpsons, when Homer eats a Guatemalan Insanity Pepper and breaks the lighthouse while a tanker is in the neighborhood. Cut to the tanker...
    Sea Captain: Arr, matey. Nary a warning light to be seen. 'Tis clear sailing ahead for our precious cargo.
    Sailor: Uh, would that be the hot pants, sir?
    Sea Captain: Aye, the hot pants.


    ...as they near the rocks under the broken lighthouse...

    Sea Captain: Jonathan Livingston Seagull! We're on a collision course! Hard a-starboard!
    Sailor: [just checking] Uh, port?
    Sea Captain: [quietly] Aye, port.


    Then the credits roll as the tanker hits land and hot pants wash to shore and everyone dances to "Who Wears Short Shorts?"
    Note: must acquire that song.
    I really, really wanted to get the video clip for that scene for you all (must be a giving blogger,) but I have no idea how to create one that isn't readily available on the internet, and when you Google "Hot Pants Simpsons" you mostly get this:



    (Guess who's trying to have the most popular blog ever? At least with the guys...)

    Er, we also did a workout today. It felt like a lot more than the 3700 yards it was. Probably because I did 2 75's of fly, which is more than I normally like to do:

    500 swim
    400 IM Drill
    300 Pull
    200 Kick
    100 EZ

    12x25 IM, 4 drill, 4 kick, 4 stroke


    6x75 fast swim

    250, 50 EZ + 200 IM
    6x75 stroke
    250, 50 EZ + 200 IM
    4x125, 2 swim, 2 stroke for time

    ... then I had to go to work. In full-coverage pants.
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  18. DOUBLE Wed Jun 9th 2010

    by , June 9th, 2010 at 03:48 PM (Ande's Swimming Blog)
    Double Wed Jun 9th 2010

    Subscribe to Ande's Swimming Blog

    scy
    Noon to 1:15
    Austin, UT Swim Center
    Whitney Coached
    swam with Larry, Pat Evoe, Kelly & Steve beside James, Brent, & Dale
    dove in at 12:15 ish

    wore brief


    WARM UP
    missed it


    MAIN SET

    5 x 100 fr on 1:15

    assigned 5 x 75 fl on 1:15
    did 5 x 75 fl drill on 1:15


    4 x 100 fr on 1:15

    4 x 75 bk on 1:15


    3 x 100 fr on 1:15

    3 x 75 br on 1:15


    2 x 100 fr on 1:15

    2 x 75 fr on 1:15


    300 fr
    rest 30 sec

    300 IM
    rest 30 sec

    200 fr
    rest 30 sec

    200 im
    rest 30 sec

    100 fr
    rest 30 sec

    100 IM
    rest 30 sec

    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES



    FINA MASTERS top 10

    FINA MASTERS WRs
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    Swim Workouts
  19. Wed Jun 9th 2010

    by , June 9th, 2010 at 03:37 PM (Ande's Swimming Blog)
    Wed Jun 9th 2010

    Subscribe to Ande's Swimming Blog


    SCY
    6:30 to 8:00
    Austin, UT Swim Center
    Whitney Coached
    swam with Tyler, Todd, Max, Nate, Chris, Nate, Ned& Teneille
    dove in on 6:35ish
    wore B70 jammer


    WARM UP
    3 rounds of 200 100


    MAIN SET

    5 x 100 fr on 1:15

    assigned 5 x 75 fl on 1:15
    did 5 x 75 fl drill on 1:15


    4 x 100 fr on 1:15

    4 x 75 bk on 1:15


    3 x 100 fr on 1:15

    3 x 75 br on 1:15


    2 x 100 fr on 1:15

    2 x 75 fr on 1:15

    400 fr
    400 IM

    300 fr
    300 IM

    200 fr
    200 im

    100 fr
    100 IM



    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES



    FINA MASTERS top 10

    FINA MASTERS WRs
    Categories
    Swim Workouts
  20. Wednesday, June 9

    by , June 9th, 2010 at 03:37 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    Technique Set:

    24 x 50 @ 10-15 RI, done as:

    8 x 50 fly drills

    8 x 50
    odds = breast pull w/buoy
    evens = breast kick on back

    8 x 50
    odds = free pull w/paddles
    evens = back pull w/paddles

    50 EZ

    Endurance Kick Mountain w/MF:

    Did this fairly mod speed, getting used to kicking again. Alternating dolphin kicking on back and kicking w/board.

    1 x 50 @ :45
    1 x 100 @ 1:30
    1 x 150 @ 2:15
    1 x 200 @ 3:00
    1 x 300 @ 3:45
    1 x 200 @ 3:00
    1 x 150 @ 2:15
    1 x 100 @ 1:30
    1 x 50 @ :45

    50 EZ

    Kick-Swim Set:

    10 x 100 @ 1:30, done as 50 flutter kick w/fins & board + open turn + 50 free (went 1:05, then 1:08-09s)

    Got my heart rate up more on these. They didn't even feel too bad, despite the prior kick set. I'm working on switching to my "LC free." Instead of straight arm, I do a loping type stroke and breath every stroke to the left. Breathing to the left is easier on my left shoulder and seems to promote a slightly more bent arm on that side. I have to really focus on kicking through my breath when I swim this way.

    150 EZ

    Total: 4350/2200 kicking

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

    Commentary:

    Still working my way back to fitness. I have a lingering cough and fatigue, but the headaches are gone.

    I was hoping to do my first LC workout this weekend, but practices are cancelled at GMU this due to a USA-S meet. Also found out that GMUP is bidding for Zones for April 15-17. This will conflict with the Boston marathon, which is April 18. Perhaps I can swim one day, depending on when we go up. (Or swim the 50 free as part of the 1000 on Friday. That would make everyone happy. ) I have a feeling, though, the plan is to spend the entire weekend in Boston. I guess the Wolfpack can stay in the Fort house and swim without me ... So it looks like I will be in the market for a SCY taper meet.

    Does it seem like there's been a proliferation of new blogs since Nats?

    Updated June 9th, 2010 at 05:11 PM by The Fortress

    Categories
    Swim Workouts