View RSS Feed

All Blog Entries

  1. Sarasota Y Sharks Masters 5:30 AM Workout -04/30/10

    by , April 29th, 2010 at 03:52 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    4 X 100 1:40 1:30
    4 X 50 :50 :45
    Twice through. Round 1 intervals left, round 2 right.

    2 X 150 kick 3:30
    2 X 100 kick 2:15

    4 X 100 free 1:30
    1 X 400 IM 7:00
    3 X 100 free 1:30
    1 X 300 IM 5:15
    2 X 100 free 1:30
    1 X 200 IM 3:30
    1 X 100 free 1:30
    1 X 100 IM -

    LCM

    3 X 400 pull 6:00(1:30) or 6:40(1:40)

    WARM DOWN: 4 X 50 easy 1:00

    5100Y/M
    Categories
    Swim Workouts
  2. Thursday, 4/29/10

    by , April 29th, 2010 at 01:16 PM (A comfort swimmer's guide to easy swimming)
    SCY, solo

    300 swim free
    300 kick back
    300 pull alt. 25 free breathe every 5/25 back
    6 x 50 on 1:00 alt. drill/build by 25: odds free, evens back

    swim 6 x 150 in sets of 3:
    #1 and 4 on 2:30 free, last 50 fast
    (both of these were around 2:00)
    #2 and 5 on 2:45 back, middle 50 fast
    (both of these were around 2:15)
    #3 and 6 on 3:00 as 50 free at 85-90%, 10 sec., 50 back at 85-90%, 10 sec., 50 easy
    (free was 32, 33, back was 38, 39)
    100 easy

    kick 12 x 25 (no board) on 40: odds easy, evens fast choice: work on long walls and strong finishes
    (all on my back, the fast ones were 22-25 sec. easy ones around 30)
    100 easy

    swim 8 x 25 on 45: odds easy, evens fast choice: also work long walls and strong finishes here.
    (on fast ones did first 2 back - 17±, last 2 free -16±)

    200 swim down
    --
    Total: 3000 yards

    Thursday Evening -
    Went back to the pool to practice starts and turns.

    Warmup
    800 of swim, kick, pull etc

    8 x 50 on 3:00 off the blocks, sprint all out through the turn with strong breakout then easy to finish. 1-4 back, 5-8 free.

    200 easy cool

    Total: 1800 yards

    Total for the day: 4800 yards

    Updated April 30th, 2010 at 11:42 AM by poolraat

    Categories
    Uncategorized
  3. Thu Apr 29 2010

    by , April 29th, 2010 at 10:49 AM (Ande's Swimming Blog)
    Thu Apr 29th 2010

    weighed 218 today

    1 new size 30 B70 full arrived yesterday
    got 2 new Blues for Nats

    Upcoming Travel

    Thu May 13 - Sun 16: Grand Canyon, AZ
    (any recs for what we should do?)

    Sun May 16 - Wed 19: Scottsdale, AZ
    (any recs of things to do in Phoenix, kids are 19 & 20?)

    Thu May 20 - Mon 24: Atlanta


    TODAYS SWIM PRACTICE

    Swim Center
    SCY Main pool
    WHITNEY coached
    5:30 - 7:00 dove in 6:32ish
    swam with Todd,
    Beside Marcio, Tenielle, & Nate

    wore B70 jammer

    Warm UP
    3 rounds of 150 fr 100 pull 50 kick


    MAIN SET
    assigned 5 x 100 on 1:15, 50 easy, 4 x 100 on 1:15, 50 easy, 3 x 100 on 1:15, 50 easy, 2 x 100 on 1:15, 50 easy, 100 FAST
    DID:
    5 x 50
    50 easy
    4 x 50
    50 easy
    3 x 50
    50 easy
    2 x 50
    50 easy
    100 fast
    went 52

    assigned 200, 175, 150, 125, 100, 75, 50 25
    Did between half to 2/3rds

    10 x 50 on 1:00
    odds kick fast held 31s & 2s, went 27 on last
    evens easy

    50 easy

    2010 MEETS:

    [2010 Short Course National Championships
    Thu May 20 - Sun 23, 2010
    Nats are in 3 weeks & 1 days or 22 DAYS
    time to get fast, strong, skinny, & rested
    Days Till Nats
    FRI 050 BR 100 FL
    SAT 200 IM 050 BK
    SUN 100 IM 050 FR


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


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Categories
    Swim Workouts
  4. Riding the rest from state????

    I left work late yesterday and got stuck in awful traffic. I got in a solid half hour after I wanted to ... oh well.

    Did my usual 1000 warm-up:
    300 free swim (this varies from 300-500 depending on how I feel)
    200 IM drill
    200 fly drill
    5 x 50 kick/build
    2 x 25 fly

    6 x 100 fr on 2:00 BPA (best possible average)
    Wanted to hit 1:12's consistently. Went out at a comfortable pace on #1 - looked at the clock took me a couple of seconds to realize I went about a 1:07/1:08 - - that meant the rest were probably going to hurt like a I think my practice time PR (from a push) is about a 1:06. I'm totally thinking this is riding the rest from state and that I'll be slower in the next two weeks.

    What I take away from this being good is that my stroke feels pretty good right now. It makes me feel like I am doing things right after all and that in 3 weeks I'll be ready to roll ...

    #2 1:08/1:09
    #3 1:12
    #4 1:12
    #5 1:13
    #6 1:14

    200 ez recovery

    Then teammates started showing up and I started chatting so I only did 2 x 25 fast on 1:00 - hit around 13s on both but was not feeling fast. Did another 150 worth of drills and ez and got out.

    That was my fifth day in a row in the water and 6th out of 7. Taking today off (mostly because I have to due to job stuff).

    Tomorrow I plan on another solo swim doing my usual warm-up, doing 8 x 100 on 2:00 then 400 ez and drill then some fast 100s and 50s. We shall see.

    Every muscle in my body still hurts from training on Tuesday. Feels good to be sore. I'm going to miss that over the next 3 weeks.

    I leave 3 weeks from today for Nats!!!
    Categories
    Uncategorized
  5. 4/29: Boring blog post

    Lifetime SCM

    5x
    -- 500 free
    -- 200 flutter kick with board
    -- even with fins
    500 ez back cool down

    Seriously considered just posting that, for Geek and Fort.

    Jetlag: I think my body clock is back on the right timezone, but I probably have about 5 hours of sleep debt. Maybe it will take me 18 days before I am back to "normal", but my schedule is functional. All my 'customer' interaction is via email, so the slowness in thought that is a side effect of sleep deprivation isn't really an issue at work.

    Today's set: This was my idea of a aerobic workout combined with a kick workout. The fins were the hardest part. The fastest 500 without fins was holding a 1:18 pace and 1:13 with fins. The fins sure felt faster and harder, so I am wondering if I made a mistake in counting or calculating. The kick sets ... not fast

    Training for Atlanta: My plan is to get as much water time as possible before Atlanta, hopefully close to daily pool workouts. For the next 2 weeks, work aerobic and kick, add speed focus about 10 days out for a week and ease up to 80% volume the 3 days before the meet. No lifting, but I will add core and stretch cords back this starting this weekend. Obviously, I lack the base to taper from, so the goal is to build up enough base that can support a short rest, similar to what might be done for an important early season meet.

    Muscle and Performance Magazine: My name and address were sold which resulted in me getting this body building magazine free. Yay! I started reading it because I needed something easy on the brain when I got back, but the magazine seems to promote supplements that have research behind them, which intrigued me. I need to verify that they aren't just making stuff up, but the short supplement articles provide enough info that I should be able to track down the articles they are referencing. A made up claim would be "Green Tea extract was found to prompt fat loss in a double blind study of 131 women conducted by Baylor University in 2005." Sounds good, but I would like to see the article itself and it is nice that enough information is provided that tracking down the article shouldn't be too hard.

    All the information contained in this post could change in 14 days when I wake up from my jetlagged stupor.
    Categories
    Uncategorized
  6. Wed April 28, 2010

    by , April 28th, 2010 at 10:27 PM (Keepin Track 2010)
    Good advice given! After workout last night, a teammate mentioned that he would be changing his workout schedule to include TH-FRI-SAT-SUN in preparation for the Nationals full weekend schedule.

    I thought it was sound thinking, so I rearranged to work it out. It is going to be a bit complicated as I have to photograph a wedding out of town on Friday, but I think another teammate and I can sneak in an early Friday morning swim before I leave town.

    Saturdays and Sundays are premium fare at our place, so....it will be a pinch to get in on those days, but I can do it. It is only for a few weeks.

    So...sorry for the delay...what the heck did I do today?

    ...... about 30-45 min of stretching/yoga with my 7yr old, and then a short and not so comfortable run for only 25 minutes while the kids were at their workout. My knee made troubles for me again so i switched to fast walk at the end. Perhaps another PT visit in order.
    Categories
    Uncategorized
  7. Vid + Yoga

    by , April 28th, 2010 at 09:31 PM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes:

    I did feel rather killed from yesterday's killer mode double, so I just went to hot yoga today. Great stretch. Great for the back.

    I had a couple ab cramps during class. I think this was a result of residual inadvertent glutening the last couple days. Sunday, at our late post meet lunch, I started eating a salad before realizing that there were flour tortilla strips in it. Then, yesterday, I ate a burrito from Whole Food in a corn tortilla. Thought it was safe, but later (after a reaction) read the label and saw there was wheat flour in it. Geez. I have the usual lovely red neck rash.


    50 Evil Video:

    Chicken of the Sea taped my cyclops 50 evil from Zones (33.72):

    http://www.youtube.com/user/saddlebagz69.

    Another of my trademark awful starts. After getting some advice, I'm going to stop leaning back ala Crocker and tilt forward ala Stud. My hips are just too low using the other style, and it is causing me to thwack my legs and feet on the start. The thwacking no doubt slows down the underwater portion.

    Though I can't go off the blocks at my usual practice pool, I'm going to do more off the side.

    Jim Corbeau suggested I switch to a grab start. But I've never done one as a master, and I don't want to tinker with that right before Nats. I know Wolfy likes the grab start, but it seems that you get off the blocks more slowly. One thing I have going for me is getting off the blocks fast. My start looked much better/faster leading off the 200 free relay. See [nomedia="http://www.youtube.com/watch?v=c8DJRKY5jK8"]YouTube- 200 free relay Zones 2010[/nomedia].

    I was pleased to see I was lunging/undulating better than previously. Now if I could just correct my head position ... Still, all in all, it's 4 seconds faster than my first 50 evil as a master.

    Nutrition:

    I'm making an attempt to switch myself back to whey protein isolate for my smoothies, as whey seems superior to hemp for building muscle. I found some whey protein at Whole Foods that is supposedly lactose free & gluten free. However, on the supplement facts on the back, it then says it contains milk and soy. How can it contain milk and be lactose free? Hmm ... in any event, I'm taking lactase enzymes with it to aid in digestion.

    Resistance bands:

    May bring my band on vacation with me:

    http://www.active.com/fitness/Articl...tm_medium=feed


    Lactate Suffering:

    Tomorrow, Speedo and I are doing a Jim Corbeau "suffering set" to train our bodies to "buffer" our lactic acid while racing. It sounds like a real puker, and I am having a bit of a Geek-like reaction to it. I clearly need to HTFU. I will definitely be doing an active recovery workout on Friday ...

    6x thru the following:

    - 50 FR swim at 85% on :40,
    - 50 BR swim @ 95% on :45,
    - 25 BR swim @ 100%,
    - 75 EZ
    - :45 sec rest
    - total interval is 4:00

    Updated April 28th, 2010 at 09:59 PM by The Fortress

    Categories
    Yoga
  8. Waking up the CNS to race.

    by , April 28th, 2010 at 04:39 PM (Elise's Fitness Fun)
    Hit the pool again today and did a few timed 25s to see where my speed is. A little off right now, but I expected this. Have not been doing many timed sprints or AFAP swims. Also haven't raced since mid-February. I figured it was time to wake things up and as I discovered, still have some work to do.

    Warm-up: 1000 - 300 easy, 8 x 25 one-arm fly with fins/back on :30, 4 x 75 - odds fly drill/evens back drill on 1:20, 4 x 50 - free/stroke on 1:00

    timed 25 free from dive (no block and in tank suit): 12.9 (yuck)

    easy 25 free

    timed 25 free from dive: 12.8 (more yuck)

    easy 25 free

    timed 25 bfly from dive: 13.2 (o.k., but want at 12.8)

    easy 25 free

    timed 25 free from dive: 12.3 (This time I just swam and did not think. Felt spastic and choppy, but I guess it worked to get time down a little)

    easy 25 free

    timed 25 back: 15.9 (Really yuck and a reminder that I don't like to sprint backstroke. This is pretty bad though - needs to be more like a 14.9.)

    100 easy

    4 x (100 hard swim with fins, 20 seconds rest, hard 75 kick with fins, 25 easy) - did free, back/free by 25, back/free by 25, free/fly by 25

    100 easy

    2300 SCY

    I can tell I need to really work my speed for the next couple of weeks. May add in a little jump rope to wake things up as well. Will drop all drylands (core work, etc about 10 days out). May do just one more weight workout before deload.
    Categories
    Uncategorized
  9. Mixed Bag of Goodies 4/28/10

    by , April 28th, 2010 at 03:57 PM (The Labours of SwimStud)
    So My knee is bothering me a little. I guess the rigours of the season are weighing down on my body. So I wanted to do BR but couldn't kick as a precaution so I opted for alternative measures.

    Warm Up
    200 Kick
    200 Pull Paddles
    200 Swim
    4 x 50 Fly 1:30 held low 40's. Last one was ugly but I am going to start swimming a bit more fly earlier in my workout to try and get into the groove.
    200 EZ

    Main--Stolen from Geek

    Twice through:
    1 x 300 75EZ/25 IMO x 3 5:00
    3 x 100 HD K 2:45
    1 x 200 50FR/ 100BK/50 FR HD
    8 x 25 HD K :35
    I did the first round sans fins, and probably not kicked fast enough but after the meet, and swimming, weights and running...I am not to unhappy with a good solid effort. My 100's I held at <2:20 and the 25's at <:25. The 2nd go through I used fins and went on faster intervals...

    Post Main/Cool
    200 EZ no fins
    4 x 100 BR Pull--fast hands
    4 x 100 BR Pull fly kick EZ

    Lifted weights but avoided leg press to save my knee the aggravation. Did some core work, then guzzled a Muscle Milk in about oh, 26.25 seconds.
    Categories
    Uncategorized
  10. Colonies Zone Meet

    2010 Colonies Zone Short Course Yards Championships:

    It was good to meet so many of my 1776 teammates this weekend; a very friendly and helpful group of people. Special thanks go to Wayne for counting for me in the 1000 at the last minute!

    We have a lot of fast people, spread over most of the age groups. Being able to team up with these guys for relays at the end of the year is great!

    Speaking of which, props to Tom for putting together our Delaware Valley LMSC record-breaking 25+ 800 free relay, which I was proud to anchor. That was definitely a good call! I pulled a 1:50. I'm pretty happy with that. [Addendum: this relay placed second in the nation in the recently-finalized SCY top ten. Thanks again to Tom P. for masterminding the whole thing].

    Personal highlights:

    1: Doing a 10:22 in the 1000 despite going only about 95%, and almost missing the race by running around trying to find a last-minute counter! I went 10 seconds faster than I did at Y Nats last week, and came within 4 seconds of the meet record for 35-39. I wish I had gone 100%, maybe I'd have gotten that record, but still a 10 sec. drop is nice either way.

    2: Trying a different overall strategy for the 400 IM, and a different technique for fly specifically, which seems to have worked. I'm happy with the time, considering I was experimenting with the fly, and the effort I put into it overall (I was trying to save strength for the 100 back immediately afterward). I tried a lot harder last week at Y Nationals, and only went 2 seconds faster. I've learned that even if I can't get the times I want, I can at least adapt and treat races as learning exeriences.

    The other races were OK, right about where I thought I'd be, maybe a little slower. I won races of 200 yards-and-longer, and placed 2nd in anything shorter than that. Pretty much what I would expect! But hey, it was a long weekend, lots of swims. Most of my races were best times (as a Masters swimmer); can't argue with that!

    I'm now enjoying some time off (from swimming AND work!). Man, did I need it. I've been running on fumes the last few weeks, and not just b/c of all this swimming and travelling! But I look forward to seeing these guys again this summer.

    2010 Colonies Zone Long Course Meters Championships:

    After 3 weeks of minimal training, I managed to make the National LCM Top Ten in one of my off-events, coming in 6th in the 200 Br. Just goes to show that you never know what will happen...but you can always at least try!

    Congratulations to my team, 1776 Colonials; we won the Medium Team Division at LCM Zone Championships, without doing any relays! Most of the thanks go to Tom P. and Laurie Hug, who seemed to do about 50 races per day with machine-like precision. For my own part, I managed to win the 1500 and the 400, despite minimal training, so I'm pretty happy with that. The 1500 had never been offered at LCM zones before, so I ended up setting the meet record in that race; next year I'll try to re-set the record with a more deserving time!

    I seeded myself way too fast for this meet. At one point I spoke to the meet officials and offered to switch to one of the gutter lanes so that more deserving swimmers could get the better lanes, but they thought that would be too complicated, so I stayed where I was.

    The overall time in the 1500 is not good, but I’m actually pretty pleased with my splits; they were fairly consistent. That’s all I can ask for at this point; if nothing else, you can always control the mental part of it.

    I went after the 400 free more aggressively. I’d rather get in and race a shorter event like this and let the chips fall where they may. No sense in getting intimidated by 400 meters.

    When I decided to go to Zone Championships, they were only 3 weeks away. But I realized that there's never a good reason to quit, so I decided to go to the meet anyway. A short training period just means you have to modify your expectations, rather than quit altogether!

    Finally posted an avatar...

    More photos to come later. Some, like the shots from the plane to Florida, were taken with my little point-and-shoot (didn't feel like lugging my real camera to Nationals). Others were actually taken at Zones in 2008, before I started swimming again. At that time, I was building my portfolio (still am!), and went to Long Course Zones meet down in Maryland. They're lumped in with shots from 2010 Short Course Zones. Enjoy!

    The avatar is actually one of my own photographs, shot on film back a few years ago. I left the shutter open for a long time while driving down the Trenton tunnel, then flipped it back into a negative when I digitized it (which explains the weird colors, and why the lights along the top of the tunnel are dark, while the rest of the tunnel is bright). I realized a few days ago that this image kinda looks like being under water in a pool, the black lights looking somewhat like lane-lines. I thought, "well, i guess I finally found my avatar!'


    June 2012:
    I’m finally back in the water. I realized that my USMS results page has good times listed for my core events, but all the other events are either non-existent or leave much to be desired. I’m a well-rounded swimmer, so there’s really no reason why my results page should paint me a distance freestyler, and nothing more.
    I’d like to finally straighten out my breaststroke. I have to experiment with the different styles of breaststroke [sculling vs. pulling, etc]. I know I have a decent 200 breast in me somewhere, especially in long course. I just have to pull it out of me.
    I’m also going to see if I can work the kinks out of my backstroke. it hasn’t felt right since high school. The good news is, I think I know what the problem is. I also need to work on my back starts. Anyway, it’s good to be back. I feel like I’m in better shape already.


    Aug. 4, 2012: Keystone State Games.

    Went to the 2012 Keystone State Games yesterday with only about 4 weeks of consistent training. Trouble is, last week I had an emergency dental issue that kept me out of the water & gym for 7 days. Worst possible timing. I literally didn’t touch a pool till the day of the meet. And even then I had very minimal training before that. But I decided to go anyway, and make it a moral victory, rather than sitting home feeling sorry for myself. I was entered in 5 races (the maximum), and planned to drop 1 or 2 of them anyway, but with the missed week of training, I decided to drop down to 2 races, the 200 Br and 200 Bk. There were no other swimmers in my age group in those races, so there was no pressure to go fast. And I’ve been playing around with my back and breast technique in practice anyway, so I decided to make these 2 races into ‘practice runs’ to see if my technique changes were working. The good news is, I believe they are. The bad news is, my times were abysmal! Oh well, I consciously decided not to go fast anyway, and with only recently getting back into the pool and the lost week of training, it’s not like I was going to go fast even if I tried. And I came home with two golds and even set meet records, believe it or not (the 200 Bk had never been attempted in the M35-39 AG, and the 200 Br record was 3:24 !!!!). So it was a good day…a moral victory for showing up, and got to test my technique changes under quasi-race conditions. I even think my back start was better than usual.

    Updated August 5th, 2012 at 05:20 PM by Undeniable

    Categories
    Uncategorized
  11. Tuesday April 27, 2010

    by , April 28th, 2010 at 01:44 PM (Keepin Track 2010)
    Our Master's team practices on Tuesday and Thursday nights. I was glad that we had workout tonight because I felt under motivated and likely would not have accomplished such a lengthy showing on my own. I was already looking forward to the camaraderie before I even got there.

    We were a bit pressed for time tonight though and I sensed the rushed nature of the workout. It wasn't too terrible, but I generally like to have a bit more "perspective moments" (REST) lol between sets to regroup.

    The main set involved some descend work in the middle portion. I felt like I was descending in effort and time, but the increment was maybe a little shy of what I would have liked. As for recovery, the 100 pull and the easy 100 back in the set got me right back to READY for the 3x100. I think that is a good sign that aerobically I am in good shape. ahhh.

    I did not connect with either stroke tonight as I did last week. The biggest helper of that is to sense the height in my shoulder area during freestyle to kind of "GET THE FEEL OF IT" and to raise my hips high throughout the whole stroke cycle in BR. Both those attempts seem to do the best at resetting my good stroke.

    Got to train the brain what is right!

    I lifted this morning for about 45 minutes. All arms sets and leg sets 2x. Once mod at 16 reps and Once heavier at 10-12 reps. CORE too. Could be why TUES workouts have been a challenge-lifting tricky to place in my week. BR sprint did not feel LIGHT or SPRINTY, so must be careful.


    Today's practice:

    WU 300 mix 200 kick 100 BR drill

    200 Kick - with flippers

    4 x 50 IM order (25 drill, 25 swim) on 1'

    3 x 100 Stroke (50 drill, 50 swim) on 1:45

    Main set:
    1 x 100 FR Pull on 1:30
    3 x 100 FR on 1:30 (Descend speed by sets)
    1 x 100 easy (lol) back on 2:00
    (Repeat 5x)

    4 x 50 Kick breaststroke NO BOARD!

    Stroke set:
    2 x 50 Swim on 1'
    (R:30; repeat 3x)

    2 x 25 sprint work breakout.

    200 WD

    Total = 4600yds
    Categories
    Uncategorized
  12. Sarasota Y Sharks Masters 5:30 AM Workout -04/29/10

    by , April 28th, 2010 at 01:22 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM

    WARM UP:
    4 X 100 2:00
    2 X 150 2:30
    2 X 200 3:30

    1 X 300 free 5:00
    1 X 200 IM 4:00
    3 X 100 kick 2:30
    Twice through

    2 X {4 X 100 broken 2:15
    Broken 5 seconds at the 50.
    Choice.
    Break between rounds.

    12 X 50 1:15
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy 1:00

    4800M
    Categories
    Swim Workouts
  13. Wednesday, 4/28/10

    by , April 28th, 2010 at 12:05 PM (A comfort swimmer's guide to easy swimming)
    SCY with Carrie

    400 swim free
    200 kick choice
    300 I M drill

    6 x 75 on 1:30, odds free, evens no free; alt. Kick/drill/swim by 25
    (did fly-back-breast on the evens)

    3 sets of 4 x 100 with no extra rest between sets:

    Set #1 all free on 1:30, make interval with consistent stroke;
    (1:20-1:25 at 16 spl)

    Set #2 back on 1:45 best average with long walls working the underwaters;
    (1:28-1:30 at 17-18 spl w/5-6 sdk off walls)

    Set #3 back w/zoomers on 2:00, descend 1-4 to all out effort;
    (went 1:30-1:25-1:20-1:14)
    easy 50

    3 x 50 back from blocks on 3:00. Sprint through the turn then real easy to finish
    (Goal was to get feet on the wall at opposite end before 16 sec. almost made it. was flipping on each one at the 16s mark)

    Swim down 200
    --
    Total: 2950 yards
    Categories
    Uncategorized
  14. Back to the grind ...

    Had my last pre-nats appointment with my trainer last night. Thought about telling him I wanted to scale it down but decided to go full throtle one last time. Totally kicked my butt ...

    20 minutes into the 60 minute session I actually thought I was going to melt into a puddle of sweat and keel over.

    We did the following:
    Couple minute warm-up included:
    Jumping jacks
    Oblique kicks (I thought I was coordinated sadly I am not)
    Side twist mini jumps

    3 Rounds of 5x5x5 squats with 4lb med ball (five regular, five fast, five jump to small box

    I truly cannot remember the order of everything else but we did 3 rounds of the following...
    Side twists with cords
    Lunge and twist with cords
    Ab wheel
    Slide board tucks with cords on ankles
    Scooter walks with wrist weights on belly
    Lunge and press walks
    Fly recover on bosu with weights
    More Oblique kicks
    Single leg balance moves with weights
    Slide board squat and pull together


    Probably a couple more things I am forgetting

    Was way too fried to swim fast so I did drills and recovery.

    Tonight it's back to fast swimming ...
    Categories
    Uncategorized
  15. Wed Apr 28th 2010

    by , April 28th, 2010 at 10:44 AM (Ande's Swimming Blog)
    Wed Apr 28th 2010

    Upcoming Travel
    Thu May 13 - Sun 16: Grand Canyon, AZ
    (any recs for what we should do there?)
    Sun May 16 - Wed 19: Scottsdale, AZ
    (any recs for what my family should do while I'm in meetings)
    Thu May 20 - Mon 24: Atlanta

    Lifted weights this morning

    TODAYS SWIM PRACTICE

    Swim Center
    SCY Main pool & diving well
    WHITNEY coached
    6:30 - 8:00 dove in 6:33ish
    swam with Marcio & Mike Varozza who's doing Waterloo Swim School in North West Austin
    beside Nate, Jon, Tenille, Tyler, Amy, Brandon, Ned, & Michael Lovato
    wore B70 legs

    Warm UP
    400
    300
    200 k fly no board went 2:22
    100

    MAIN SET
    assigned 400 IM
    did 4 x 50 drill

    assigned 400
    did 4 x 50

    assigned 4 x 100 IM desc
    DID: mike borrowed marcio's zoomer like fins & said he wanted to kick a 100 around 1:00, he went 53
    so I skipped 1 -3, put on Marcio's fins trying to beat mike
    I dove in & my right fin came off, but I kept going & kicked a 100 in 51

    assigned 800
    did 8 x 50

    (this we had a little set here, but I don't remember it)

    assigned 12 x 100
    did: skipped it, to rest 15 minutes

    50 bk
    roll start
    mike timed
    went pretty fast but he had a timing malfunction so I don't know what my time was

    50 easy



    2010 MEETS:

    [2010 Short Course National Championships
    Thu May 20 - Sun 23, 2010
    Nats are in 3 weeks & 3 days or 24 DAYS
    time to get fast, strong, skinny, & rested
    Days Till Nats
    FRI 050 BR 100 FL
    SAT 200 IM 050 BK
    SUN 100 IM 050 FR


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


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
  16. 4/28: Team Practice

    Got 10 hours sleep last night. Hopefully my body is back on the correct timezone now.

    The only goal was to survive practice, but at the end of practice I was pretty happy.

    Warm Up
    - 400 free
    - 200 kick
    - 300 back
    Transition
    - 3x100 drill swim
    Main Set
    - 200 free
    - 4x50 kick on 1:15
    - 200 back
    - 4x50 free on 60 (34, 31,30,29)
    - 200 kick
    - 4x50 back
    Main Set 2
    - 4x200 odd free on 2:40, even back ez on 3:40 (2:26, 2:18)
    Cool down
    - 300 ez
    Categories
    Uncategorized
  17. 04-27-2010 Working it

    by , April 28th, 2010 at 01:13 AM (Swim like an Orca, but faster !)
    Aquasol
    Warm 100FR, 200FR, 200IM drill
    6x50 K F&B SDK UW/Graveyard K on 1:00
    Super IM (1300/2100)

    13x100 on 2:00 (suppose to be 1:45)
    100IM, 100Fly
    100IM, 100BK
    100IM, 100BR
    100IM, 100FR
    100IM, 50Fly/50BK
    100IM, 50BR/50FR
    100IM
    Kick (400/2500)

    400IM K no B/F Fly and FR on side.
    75's(750/3250)
    10x75FR w/F on 1:00
    Cool
    250


    3500SCY


    Coach Janine told me that the retired Coach Terry, (who retired to sailing around the Bahamas) used to make the Seniors do the Super IM's with 200's and 400's. I missed the last USA kids meet, which was the first LCM of the season. The next Masters meet is some 300 miles in Clovis, not in my budget or time to travel.I seem to be coming out of a really bad funk in my training, one that has lasted about 4 months. Without the comeuppance conditioning and the late 40's aging, its tough to jump in some day's and just do the set's that the coach assigns. But I never complain, my coach will spend time with me doing sprint sets and working on the finer points of the dive, turns, stroke and breakouts and transitions...
    The other day was a 12x100 that started on the 2:00, then on # 5-8 on the 1:40, finally 9-12 on the 1:20, it was by far the most painful set Ive ever done, the lactate buildup was intense! The next day was 15x50 starting on the 1:00, :50 then :40 by 5's. Yesterday my normal 6x200's was changed up with odds pull, evens swim, ouch!
    I'm the only male master left, the other 2 who had swum in college have stop showing up, one had a heart condition and who knows what happened to Dr. Bob...The gals that show up every now and then, are not so much into the race training, they get easier workouts that allows them time to socialize.
    Today I was the only master, with Seniors on the right and Juniors on the left...
    Sometimes I really feel like an old Orca surrounded by jittery fast dolphins!
    Categories
    Uncategorized
  18. Short 'n Easy

    by , April 27th, 2010 at 08:18 PM (Elise's Fitness Fun)
    Short on time, but squeezed in a quick swim workout.

    300 warm-up

    200 easy dolphin on back with fins

    8 x 25 - 3/4 underwater SDK, one-arm fly on :45

    8 x 25 back - 3/4 underwater SDK on back, back swim on :45

    6 x 50 - odds were 25 fly drill (underwater recovery only)/25 fly, evens were back doing 25 rt arm/25 lt arm only on 1:15

    3 x 100 fly with fins - 25 rt arm/25 lt arm/25- 3 rt, 3 lt, 3 full/25 full stroke on 1:45

    200 easy

    1700 SCY

    If I can get in 8,000 more yards this week, I'll be right on my target goal for the month. Hopefully should not be a problem.

    Did my practice after the kids practiced. I talked to the coach about the number of events I am swimming at Nationals and she thought I had taken on too many. I'm slated to do the 50 fly, 100 free, and 50 back on Saturday. The 100 free is right before the 50 back. Not sure which one I would want to drop.

    Updated April 27th, 2010 at 08:25 PM by elise526

    Categories
    Uncategorized
  19. Back to Killer Mode, April 27

    by , April 27th, 2010 at 08:07 PM (The FAF AFAP Digest)
    Drylands:

    skull crushers, 50 x 2 x 15
    goblet squats, 65 x 2 x 15
    standing lat pulldown, 140 x 2 x 12
    box jumps, 1 x 10
    altitude drops, 1 x 15
    straight arm plank with feet on yoga ball, 2 x 1:00
    wall squats, 2 x 1:00 (too easy, need to do this much longer)
    lateral bunny hops over bench (ouch!), 1 x 1:00
    pole vaulters w/45 lb bar, 45 x 2 x 25
    med ball slams, 2 x 10
    twisting med ball slams, 1 x 15
    dead bugs on bosu, 2 x 25
    good morning darlings on bosu, 2 x 50
    (need to add ankle weights to these)
    russian twists w/25 lb plate, 2 x 25

    15 minutes of various RC exercises, including the ones Mollie showed me at the meet.

    Ate an energy bar and banana and drove to the pool ...


    Swim/SCY/Solo:

    I ripped off & remixed Geek's workout from today. I love the blogs for this reason -- you can steal a workout outright or use the structure and adapt it to your own training needs. This is so very valuable when you're training solo.

    Warm up:

    600 various

    Aerobic Set:

    3 rounds (fly w/fins, back, breast)

    2 x 100 kick
    2 x 100 drill
    2 x 100 pull (except didn't pull fly; did single arm fly again)

    I used about a :20 RI

    Speed Set:

    With fins, 2 rounds of:

    1 x 100 fast kick
    1 x 100 EZ
    1 x 100, done as 50 fast kick + 50 EZ
    1 x 100 pull
    4 x fast 25s @ :45
    1 x 50 EZ

    1st round = flutter w/board. Went :58, :25 and 11s on the fast stuff.
    2nd round = backstroke kick. Went :56, :25 and not sure of times on the 25s.

    The 100s really hurt. I didn't pay attention to intervals on these and took plenty of rest.

    100 EZ

    Total: 3650

    Got out right at 4:00 as the FISH were starting their practice. Kate Zeigler said hi and hopped in my lane.


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

    Commentary:

    I slept in a bit more this am after getting my youngest off to school and felt relatively good at both workouts. I seem to have recovered much more quickly from Zones this year than last year. Last year, I was blasted for days. I think the fewer events and post-meet massage helped.

    Video:

    Here is the youtube link to the GMUP 200 free relay at Zones. I led off and was wearing my Speedo kneeskin. I wore it to get a comparison to my other bodysuit 50 free swims. It was closer than I expected. Jim Thornton narrates. For some reason, he was worried I wouldn't "attack" the race (perhaps because of the reverse placebo effect?). But I would never let relay mates down! The women next to me is a speedy Red Tide swimmer. It looks like she got me coming off the turn when I was too deep. But I was happy with my reaction time on the start. It seemed faster than my open 50 free the next day that was also video'd.

    [nomedia="http://www.youtube.com/watch?v=c8DJRKY5jK8"]YouTube- 200 free relay Zones 2010[/nomedia].

    Question:

    Does anyone remember if leadoff splits from free relays at Nats are automatically put into the database? Or do we have to submit a split request? I know this was discussed recently on the forums, but can't remember what was said. I think it's automatic? I have one more shot at the 50 free at Nats. And I need it because there were some crazy fast ladies in my age group at IL States, including a super speedy new 45 year old.


    Relays:

    I got notification today that two of my chick relays are officially AA. And with 2 different teams! One was my Women's 400 medley relay with GMUP. The other was my ABM Women's 200 free relay from Indy. It was an honor to swim with such fast chicks!


    Interesting blurbs:

    Customizing Workouts:

    Strict plans may slow your progress, according to a study in The Journal of Strength and Conditioning Research.

    A group of people in a weight-training class were given identical workout lists; half could choose their workouts, while the others were told which to do. After 12 weeks, the group that could choose had greater strength gains compared with the guided group.

    The author says the reason is that they could opt for easier moves when they were tired, saving tougher sessions for when they felt ready. Listen when your body tells you it is due for a slower pace workout. You’ll recover better and get more from your workouts.


    Vitamin D:

    http://www.webmd.com/healthy-aging/n...src=RSS_PUBLIC


    Another Dryland Study Abstract:

    ABSTRACT
    Zampagni, ML, Casino, D, Benelli, P, Visani, A, Marcacci, M, and De Vito, G.

    "Anthropometric and strength variables to predict freestyle performance times in elite master swimmers. J Strength Cond Res 22: 1298–1307, 2008—The aims of this study were to determine in elite master swimmers of both genders whether, using anthropometric variables and the hand grip strength measure, it was possible to predict freestyle performance time, whether the considered predictors were related similarly to different events (50, 100, 200, 400, 800 m), and whether they were the same in male and female master swimmers. The relationships between performance times and age, body mass, height, arm length, forearm length, forearm muscle volume, and hand grip strength were examined in 135 elite master swimmers. Pearson’s simple correlation coefficients were calculated and then prediction equations were developed. Age, height, and hand grip strength were the best predictors in short-distance events, whereas only age and height were predictors in middle- and long-distance events. The correspond- ing coefficient of determination (R2) of performance times were 0.84 in the 50-m event, 0.73 in the 100-m event, 0.75 in the 200-m event, 0.66 in the 400-m event, and 0.63 in the 800-m event. These regression equations were then cross-validated in a control group of 126 nonelite, age-matched swimmers, obtaining significant and good correlations for all distances (range, r = 0.67 and 0.83; p , 0.01), indicating that predictors are valid in an extended sample of master swimmers. Differences between sexes were not found in 50-m event, but were present in all other events. These models might be useful to determine individual performance times by contributing to improving the individual’s training program and the selection of master swimmers. Coaches could have better accuracy in determining whether an athlete needs a strength training program in order to optimize performance time."

    Updated April 27th, 2010 at 10:19 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Masters Swim Meets / Events
  20. Sarasota Y Sharks Masters 5:30 AM Workout -04/28/10

    by , April 27th, 2010 at 02:55 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    4 X 150 2:30
    4 X 100 1:30
    4 X 75 1:15
    Build last 50 on 75's

    1 X 500 free 7:30
    4 X 200 free 3:00
    Break 30 additional seconds
    1 X 400 IM 7:00
    4 X 125 IM 2:15
    Rotate 50 of each stroke on 125's

    LCM

    5 X 100 kick 2:30

    8 X 100 free 1:40
    Descend 1-4/5-8

    WARM DOWN: 4 X 50 easy 1:00

    5000 Y/M
    Categories
    Swim Workouts