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  1. Friday night heavy

    by , April 2nd, 2011 at 09:54 AM (Too Neurotic to be Suitably Aquatic)
    The Tall Guy and I ventured up to Bard College for a post-work swim on Friday night. Again, I found it really hard to get going. For me, swimming at night, especially on a Friday, was like trying to swim through a week's worth of work and food and I felt completely logy. Also, I started to feel the effects of Thursday's hot yoga, mostly in my back. The soreness wore off a little as we swam, but by the time I got home, I felt like a wreck.

    I picked out a workout at random from [ame=""]Tall Paul[/ame] with my interval moderation:


    6 x 100's choice @ 2:00 (s, s, back, back, kick, build)

    3 x (4 x 50's) IM rotation @ 1:00 as follows:
    #1 fly/back
    #2 back/breast
    #3 breast/free
    #4 free/fly

    3 x 200's
    #1 fly with fins
    #2 IM
    #3 free with board

    Swim 3 x the following:
    3 x 100's fast
    1 x 50 recovery @ 1:00

    Round #1 100's are free, IM, free. Interval = 1:45, 1:45, 1:45
    Round #2 100's are IM, free, IM. Interval = 2:00, 1:30, 2:00
    Round #3 100's are IM, IM, free. Interval = 2:00, 2:00, 1:30

    3 x the following:
    1 x 150 pull
    2 x 100's @ 1:30 build
    3 x 50's @ :45 fast

    200 warm down

    Even though I felt like I was slogging, I was still pleased to see that I came in able to do the 100's on 1:30. Actually, I confused myself early in the workout and did a 1:30 interval when I meant to do a 1:45, because I came in at 1:20. But by the end, those 1:30's were touch and go.

    Today's a day of rest and errands, and tomorrow, it's back to Bard. The Tall Guy said he was bringing a fast workout, so I'm interested/scared to see what's in store.

    After giving the FISH a fun, fast, Friday workout, I promised them I'd give them a technique-centric workout on Monday. My idea is that instead of creating a workout around distance, I'll create one around time. For instance: 10 minutes of vertical kick, 10 minutes of turns from the center of the pool, 10 minutes of stroke drill. However much distance you do in that time is what you do. That way, our whole team with their various abilities do the same workout at the same time, and distance is based on speed.

    But I'm no coach, just a lifeguard who's providing the team with a workout while our coach is away. And I've not found a written workout like that, so I'm making it up as I go along. But if you know of something that might fit into that plan, or if you have a favorite tech drill, I'd love to hear it.

    So far, I'm thinking of things like:

    • free, breathing on your "bad" side
    • SDK's (we never do these!)
    • vertical kicking
    • scull drills
    • IM turns
    • starts
    • breast & fly kick while holding a pull buoy

    Thanks for your input!
  2. Saturday Workout

    by , April 2nd, 2011 at 08:56 AM (Pete's swim blog)

    300 Warm up

    2 x 100 Kick
    4 x 100 Down IM Drill / Back Free

    400 Kick

    50 Fly
    100 Free
    50 Back
    200 Free
    50 Breast
    300 Free
    50 Free
    400 Free

    4 x 100 Pull

    50 Fly
    200 Free
    50 Back
    150 Free
    50 Breast
    100 Free
    50 Free
    50 Free

    400 Cool Down

    (4000 m total)
  3. Fast Friday Apr 1st & 2011 south cen scy zones champs D1

    by , April 2nd, 2011 at 12:28 AM (Ande's Swimming Blog)
    Fast Fri Apr 1st, 2011

    Zones started today
    27 days til Nats

    2011 South Central Zone Championships Psych Sheet
    219 Athletes from 38 Teams

    Friday warm-ups @ 1500
    Check-in for the 1650 @ 1530
    Check-in for the 400 IM @ 1630
    Meet begins at 1600

    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl

    Subscribe to Ande's Swimming Blog

    thighs feel better, didn't hurt

    Had a nice workout this morning (details below)
    Just as I was leaving my house
    my mail box contained the new suit & caps I ordered
    drove to SA with beth
    Told larry to scratch me from 1650 so icoul focus on 4 im, he checked me and Tyler in 4im
    Took a wrong turn on way to Josh Davis pool
    got to see many old and new swimming friends
    Warmed up 3x before 4 im
    Had to wait through 6 heats of 1650s

    Raced in H1 L4
    Beside Tyler In 3, Ross Davis 2,
    Phil sundahl in 6 & Beau Gilbert lane 5

    Race strategy was same

    FL easy speed, barely k, breathe often, few SDKs

    BK easy speed, save legs, not many SDKs, take extra breaths just before the 200

    FAST bk to Br turn

    BR work it, great push offs, streamlines & pull outs, fast insweep & thrust, great kick and long streamline glides after each kick

    FR 6 beat kick the whole way & sprint home, leave it all in the pool

    Wore new FS pro
    Last yr I went 4:22 at zones in a full B70
    today's splits were:

    31.03 0:57.45

    33.63 1:31.08
    32.90 2:03.98 66.53

    36.30 2:40.28
    37.76 3:18.04 1:14.06

    31.53 3:49.57
    28.91 4:18.48 60.44

    Good race,
    got 3rd in heat behind Tyler & Ross,
    they went 4:17, think Ross was 8/100ths faster than Tyler
    I saw them on Br
    both went out faster than me
    Really hurt at end,
    On fr 2 beat kicked first 50 of fr,
    should gave been more aggressive there & 6 beat kicked the whole 100, very pleased swim & time

    Had a nice dinner with my beth, max, & his beth
    Spending night in sa tonight
    Tomorrow I've got:

    500 fr & I checked in,
    might go for 200 split
    might swim race,
    might skip, been 5:04 in practice

    200 bk, tough painful race
    Want go out smooth & bring it home well

    100 fr

    200 Br,
    next to David Guthrie
    Hope to have great turns & walls &

    maybe a relay or 2

    Fri morn practice
    Whitney Coached
    UT, scy main pool
    6:30 - 8:00
    dove in on time
    trained with mike Tyler & Marcio
    beside Nate,
    wore worn out b70 pro legs
    Stayed in Austin last night got to sleep in till 6:00ish

    15 min chioce swam easy till 6:45

    Main SET:

    assigned 8 rounds of
    100 fr on 2:00 500 pace
    100 fr on 2:00 200 pace
    050 fr on 1:00 050 pace
    150 easy
    R1 100 fr 500P went 62, 100 fr skip, 50 fr 100P went 24 150 easy

    R2 skip 100, 100 fr strong 55, 50 skip, 150 easy

    R3 100 fr 500P went 60, 100 fr skip, 50 fr 100P went 24, 150 easy

    R4 skip 100, 100 fr strong 55, 50 skip, 150 easy

    R5 100 @ 500P went 59 skipped rest

    R6 skipped all

    R7 skipped 100, did 100 @ 200P went 55, skipped 50

    R8 skipped 100's, 50 @ 100p went 24

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    2011 South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till
    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till

    Fri Apr 29, 2011 400 IM 6th Event, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM

    Updated December 14th, 2011 at 10:44 AM by ande

    Swim Workouts , Masters Swim Meets / Events
  4. Friday, April 1

    by , April 1st, 2011 at 06:00 PM (The FAF AFAP Digest)

    RC exercises
    hyperextensions on yoga ball, 15 (too easy)
    explosive hypers on yoga ball, 10 (hard)
    [nomedia=""]YouTube - Explosive Hypers[/nomedia]

    reverse scoop, 25 x 2 x 15
    hip lifts on bench, 2 x 15
    deadlift, 95 x 1 x 10, 115 x 1 x 8, 135 x 1 x 6
    hip hinges, 35 x 2 x 10 each leg
    seated narrow grip row, 110 x 3 x 5
    cable twist w/yoga ball, 45 x 1 x 15 each side
    push ups, 2 x 15
    reverse overhead throw w/med ball (in racquetball court), 2 x 15
    extreme angle isometric squat, 6:00
    standing broad jumps, 10

    Stretching, 30 minutes

    stretching, yoga, foam roller



    Spent so long at the gym, I didn't have time for a slow swim. I may try to get one in tomorrow, but I'm pretty booked. Got another magnesium injection today. I think these are starting to help reduce my incidence of cramps. You are supposed to sleep like a log after getting these, but I never notice that effect.

    I really did get up early today with Lil Fort to get her off to GOTR; I just didn't work out early. I am secretly thrilled that Lil Fort recently announced she wants to try cross country. She even asked me to sign her up for another 5K so she can "practice" before she runs the 5K in Boston. She also announced that she never wants to swim 5-6 x a week, but I'm OK with that. She's only 10; I just try to keep her healthy and happy.

    On hydration:

    Updated April 1st, 2011 at 06:54 PM by The Fortress

    Yoga , Strength Training and Dryland Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -04/04/11

    by , April 1st, 2011 at 04:02 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest Workout
    WARM UP:
    4 X 150 2:30
    8 X 50 1:00
    1-4: long/smooth
    5-8: descend

    1 X 400 swim
    choice/fins optional

    3 X 100 kick 2:15
    1 X 100 easy swim

    4 X 50 1:15
    Descend 1-4, #4 @ 100%

    6 X 25
    odd:build to race finish
    even: blocks, sprint 20 yards

    1 X 75 easy
    1 X 50 blocks @ 100%
    1 X 75 easy

    4 X 50 choice @85/90% 1:15
    4 X 50 easy 1:00
    Twice through, break between rounds

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  6. Friday April 1

    by , April 1st, 2011 at 01:00 PM (Keepin Track 2010)
    I quit swimming....APRIL FOOLS

    Needed to loosen up today.

    400 WU
    6x75 breath control on 1:15 PULL

    10x50 BR drill-felt yucky-no interval


    2underwater kick, then 1x25 sprint with fins
    1set FL
    2set BA
    3 set FR

    WD with pull outs
  7. Thursday March 31

    by , April 1st, 2011 at 12:58 PM (Keepin Track 2010)
    600 WU
    200 Kick

    2x100 BR (1:17, 1:17)
    2x100 FR1:02, 1:02)
    4x50 BR (:34)
    4x50 FR (:27)
    2x25 FL
    2x25 BA
    2x25 BR
    2x25 FR
    easy 50

    300 Kick BR no fins, no board

    12x25 #2 stroke (FL) PKS by 25
    12x25 IM same

  8. MATT "Make it up as you go" Friday Workout

    by , April 1st, 2011 at 12:14 PM (Pete's swim blog)
    "Make it up as you go" may be contrary to some items in this thread: [ame=""]Are Most Masters Teams Training Wrong? - U.S. Masters Swimming Discussion Forums[/ame] but it's Friday and we decided to swim without any singular purpose today. Each of us just suggests our favorite set and that's what we end up doing. Our fly happy team mate started us with 10 x 50 fly. I was tempted to return the favor and throw in 10 x 50 Breast but my knee is hurting. Revenge will have to wait another week.

    400 Warm up

    6 x 50 Free - :45

    Slight break to discuss next set and groan about all the fly suggested.

    10 x 50 Fly - 1:00
    50 Easy

    I picked an IM set. Usually when I make a set up, it doesn't quite work out right. This one didn't seem too bad though.

    8 x 25 - :30 IM order
    4 x 50 - 1:00 IM order
    2 x 200 IM - 3:15
    1:30 Rest
    400 IM Timed (5:54) - I was a basket case on the 100 Fly. Looked more like a controlled drowning.
    50 Easy

    Another break to drag a set out of Dave.

    12 x 75 - 1:15
    Kick/Free/Free - Mix in stroke if it isn't challenging enough.

    200 cool down.

    (3600 Total)
    Swim Workouts
  9. Taper Day 4 for Y Nationals

    by , April 1st, 2011 at 11:50 AM (Year Three: The Road Back)
    I was tired last night when I went to bed and was looking forward to a good solid night of sleep. However, that didn't go so well when an intense calf cramp woke me out of sound sleep around 3am. Needless to say, after that painful experience, I didn't get much additional sleep before it was time to get up and head to the pool.

    At the pool, it was just me and the coach basically. Of the two other guys I train with, one was missing in action and the other left yesterday afternoon to take his family to Florida for spring break - lucky! So... one on one... and a ginger calf. Here's what we did:

    400 Warm-Up
    2 x 100 Free Drill Cycle on 2:15
    3 sets:
    - 1 x 200 Free on 3:00 (or :20 rest - was bringing these in at 2:50-2:52, so used the :20 rest)
    - 3 x 100 Free on 1:30 (or :05 rest - did these on 1:30 as I was holding 1:20s and even swam the last at 1:19 - that's good for me on repeats!)
    8 x 25 Kick Fast with Fins on :30
    1 x 200 Drill/Swim by 25s on 4:00
    ****National Swimmers Get Out
    2 sets:
    - 4 x 50 Swim on 1:00, 1 > 4
    - 4 x 50 Swim on :50, even pace
    400 Cool-Down
    Total Yards - 3700

    I included the later part in case anyone is using them. For my part, I swam 2500 yards today. My calf was feeling pretty ginger on the main set, especially by the end of the 100s the last time through - but didn't cramp up. Whew! It actually held together through the 8x25s w/ fins on, but I could feel it tightening up the final 2 25s. Good thing there weren't more of the 25s!

    All in all, a good day's workout. But... I am tired. This much sprinting every day is wearing me out. Is that what is supposed to happen during a taper? Of course, on the flip side, I did swim 9 100's today holding 1:20s, which is really fast for me on repeats. So... maybe? Let me know your taper experiences.... or if I should be backing off from ALL OUT efforts and feeling more rested at this point.

    Thanks and happy swimming!
    Swim Workouts
  10. Racing the beeps

    This morning I had a nice swim at Riverbank with a couple of friends. Here’s how it went:

    900 lcm warmup

    2 x (3 x 100 FR/BK halfsie, descend big, @ 1:45) [1:40 > 1:30, 1:44 > 1:25]
    4 x 50, odds easy, evens (25 pace for next set, 25 easy)

    30 x 50 FR @ 1:00 for best average [I did this set a few weeks ago and kept them at 40 or better. Today I held them all under 40, and averaged right at 39. I initially thought I would try to hold 38s, but that was a little optimistic. After reading the thread on tempo trainers, I decided to use mine on this—I set it to beep at 20-second intervals. That gave me a start signal, pacing help at roughly the halfway point, and a beep at the end that I needed to beat to the wall. It worked out well until my lane buddies changed their send-off slightly on the last 10 (they had been going 2 abreast in the lane, but the pool got crowded). Then my tempo trainer and I were :10 off, and I had to revert to good old-fashioned pace clock reading, which worked fine too. And as it turned out, it was comforting to have a beep letting me know I had less than 10 seconds to go when these got tough towards the end!]

    100 easy back

    600 moderate kick, last 300 with fins

    800 warmdown + play

    My focus for today's main set was relaxing whatever muscles were not working—ie using a relaxed hand entry, floppy wrists on the recovery, neutral head position with relaxed neck and mouth. I also thought about exhaling, and tried to pay attention to when I actually needed to breathe rather than breathing reflexively every other stroke. I did some left-sided breathing and can now say with certainty that I’m no slower breathing on my off side, and maybe a little faster. It was tough to do all this while also trying to make a time goal, but also good for me—I know how to swim relaxed when I give myself permission to go slow, the next step is to apply that knowledge to faster swims.

    I did sign up for the meet at Asphalt Green this Sunday—I elected to do 400 IM (for 100 FL split), 200 BK (for 50 BK split), 200 BR, and 100 IM. I’m mostly using the meet as a fun way to include some speedier swimming in my training, and also as an occasion to see teammates and cheer them on in their swims. I did some starts at TNYA workout yesterday and was semi-happy with them. I always like swimming backstroke at AG because they have very sticky touchpads—I feel like a gecko on them! After the meet (it is scheduled to end by 10) I’m hoping to go out to the beach. It will be cold, and maybe windy as well, but I am impatient.

    Hurray for the start of baseball season! I liked this baseball poem from Slate.

    Happy weekend everyone!
  11. Friday, April 1

    by , April 1st, 2011 at 10:07 AM (The FAF AFAP Digest)
    Got up early and sent Lil Fort off to Girls on the Run at 7:30 and then headed right to the gym.


    bench press, 120 x 2 x 15
    deadlift, 200 x 2 x 10
    back squats, 280 x 2 x 10
    bicep curls, 100 x 2 x 8
    leg press, 450 x 2 x 8

    -- bagged core work for today and hit the pool for a longish recovery type swim.


    Warm up:

    600 various

    10 x 50 shooters @ :55

    Main sets:

    8 x 300 cruise free, no fins @ 15 RI

    10 x 50 fly @ 1:00

    100 free for time: :57

    200 EZ

    Total: 4300



    Wow, it's amazing how much of the day is left when one works out in the morning. Have to do this more often!
  12. half asleep and still swimming

    by , April 1st, 2011 at 08:35 AM (Mixing it up this year)
    Not a good night for on call and having to work then swim.

    1000 Free broken 1,2,3,4,1,2,3,1,2,1@:10R
    500 Free kick w/fins every 3rd 25 moderate that was all I could muster today
    5x200@4:00 Fly w/fins 50 rt arm/50 lt arm/50 kick/50 swim went 3:40 then woke up 3:35, 3:27, 3:27, 3:20
    500 Free /bouy EASY

    Total 3000 meters

    PS forgot to mention I will be pampering myself today with a 1 hour massage followed by a chiropractic adjustment. Next friday too! YEAH!

    Updated April 1st, 2011 at 09:14 AM by Donna

  13. Thursday, March 31, 2011 7:30pm Fast Swimming

    by , March 31st, 2011 at 11:53 PM (Fast Food Makes for Fast Swimming!)
    Did the Biceps/Back P90X DVD for 1 round (30 Minutes), then...

    Went over to the YMCA for what was supposed to be a stretch out the muscles day, but turned into speed work instead.

    200 Alt. 50 Free/50 Back
    200 Free Pull
    200 IM Kick odd lengths on front, evens on back
    200 Free

    16 x 25 (4 each stroke - IM order)
    odds @ :40 EZ
    evens @ :30 sprint!!

    100 EZ

    what to do next??? Hmmmm... (for about 3-4 minutes)

    3 x 100 AFAP @ 6:00
    (all from a push)
    #1 Fly - went 1:00
    100 EZ

    #2 Fly - went 1:01
    100 EZ

    #3 Free - went :54 ** my last 2 meets my 100 Free times were ~53.4, granted the swims were when I was tired and not a true comparison...
    BUT...this was the FASTEST I've ever done in a practice in Masters...and from a push for that matter.

    200 EZ
    2000 Yards + 2300 Yards from the A.M. = 4300 Yards for the day
  14. $15 dollars worth of swimming

    by , March 31st, 2011 at 09:05 PM (Too Neurotic to be Suitably Aquatic)
    The kid who comped me into the Y last week totally spoiled me, I had to shell out the $15 for a guest pass again today. I wonder if I can make a deal with them to get temporary membership during our school closings and save some cash... The point is, I was motivated to swim lots, to make the cost-per-lap ratio better. I figure that at 4800 yards, I was paying almost 16 cents a lap.*

    *Where one counts a lap as 50 yards, both a back and a forth, the only holy and sane way to count a lap. Everything else is a "length."

    This was the workout that I used to entertain myself, via a teammate, and the workout that the FISH did yesterday:

    1000 warm-up (400 free, 300 IM (k, dr, sw), 200 kick, 100 pull)

    100 free
    2x50 fl/bk, br/fr
    200 free
    1x100 IM
    300 free
    2x150 IM no free (did the second round as kick)
    400 pull
    4x75 stroke (did the 4th as kick)
    300 free
    4x50 stroke (fl/bk, bk/br, br/fr, bk/br)
    200 free @ 2:45 (owie) - 100 recovery
    4x25 stroke
    100 free @ 1:18 () - 100 recovery

    200 kick
    200 warm down - corkscrews & whatnot

    I was out of breath most of the time. But the pool is hot, and the air is stale. Also, an over-perfumed guy sat down on the train next to me on the way to the pool, and I think I was still recovering form the mild allergy attack he gave me. I kept it on tight intervals thanks to Mr. Chatty Pants sharing my lane. I got a good out from conversation today, when he said, "you're throwing in some fly today, huh?" and I said, "yes, and here I go again!" and pushed off the wall a good 20 seconds before my planned rest was over.

    Reward: a doughnut from the diner.** I know, sweets have no place in serious training. But I loves them.

    Hot Yoga. I'm going to regret this tomorrow, I think.

    **Full disclosure. I didn't eat a doughnut. I ate two. I refuse to regret that tomorrow.

    Updated March 31st, 2011 at 09:18 PM by swimmerb212

  15. Thursday, March 31

    by , March 31st, 2011 at 05:32 PM (The FAF AFAP Digest)
    Swim/SCY w/Speedo:

    Warm up:

    700 various

    10 x 25 shooters

    100 free
    150 scull

    Main Sets:

    10 x 50 @ 1:00
    5 kick, 5 swim

    100 EZ

    1 x 50 AFAP
    -- did flutter kick w/board & fins
    -- went high 25

    100 EZ

    6 x 25 @ 1:00
    - 12.5 burst, 12.5 easy
    - all dolphin kick on belly w/fns

    50 EZ

    1 x 50 AFAP
    -- did shooter on belly w/fins, broken 5 seconds at the 25
    -- 11+ & 12+

    150 EZ

    6 x 25 @ 1:00
    -- 12.5 burst, 12.5 easy
    -- 4 dolphin kick on belly w/parachute & fins
    -- 2 dolphin kick on back

    100 EZ

    1 x 50 AFAP
    -- did dolphin kick w/fins & board
    -- went 25 high
    -- I considered skipping this one, but Pete told me not to "rest on my laurels." So I was guilted into it. Thank you, training partner.

    100 EZ

    Total: 2300

    ART, 30 minutes

    Got worked over and am now covered with pink kinesio tape. That was my "stretching" for the day.



    I had really been thinking that I needed a recovery day after speed workouts on Monday and Wednesday, but I didn't feel too bad in warm up. So I opted for more speed, and tried to work my dolphin kick on the belly. And it was probably a wise idea to get that in before ART. Definitely a recovery swim tomorrow. And I should probably hit the gym ...

    March totals:

    swim: 25x (way above average due to tapering), 30.4 mile
    weights: 3x (way below average due to tapering)
    yoga: 13x (9 hours --pretty good since I didn't go to bikram while tapering)
    ART 2x

    Updated March 31st, 2011 at 06:01 PM by The Fortress

    Swim Workouts
  16. Lunchtime Swim By myself

    by , March 31st, 2011 at 05:03 PM (A comfort swimmer's guide to easy swimming)
    Thursday, 3/31/11

    Had planned to swim this morning but internet was out and couln't get the workout my coach emailed me. So went to work early and took a long lunch and swam at noon.

    Warm up
    200 swim - 100 IM kick - 100 scull

    9 x 50 3/1:00, 3/55, 3/50
    did back on 1-6, free on 7-9

    3 x
    25 kick (15 fast under)
    50 drill
    6 mid pool 25s focusing on fast turns and kickouts
    25 swim
    - did back then free, then fly

    Main Set (900)
    Stroke count plus some speed:
    6 x 50/1:00 Odd count, even count w/speed
    - all free; odds: SPL= 16-17 @ 38-40, Evens: SPL = 18 @ 33

    Fins paddles or both:
    4 x (50/1:00 + 100/1:50) fast DPS, count strokes, build 2nd 50 of 100
    - all free, with fins and big Tyr paddles
    - on 50s SPL=13 @ 30, on 100s SPL= 14 @ 1:13

    Back Set:
    Repeat 3 times:
    6 x 25/40 strong
    1 x 100/1:50 smooth
    - 25s were under 20, 100s were 1:30

    Cool down
    Started talking to a friend in next lane about an open water swim in Lake Tahoe a few of us are doing in July and didn't have time to cool down.

    Total: 3250 y

    Updated March 31st, 2011 at 07:46 PM by poolraat

  17. Taper Day 3 for Y Nationals

    by , March 31st, 2011 at 04:13 PM (Year Three: The Road Back)
    Today was an interesting kind of day. I slept really hard last night - really tired - and it took forever to get moving this morning. But, I dragged myself out of bed, went to the pool, and hopped right in the water. As I swam practice, I couldn't tell if it felt more like someone holding my feet or if I had a lead belt around my waist. Either way, I felt really heavy and slow in the water today. Oh well, here's what we were supposed to do (and what we actually did):

    400 Warm-Up
    2 sets:
    - 1 x 50 Fist Drill on 1:00
    - 4 x 50 Free on :50, 1 > 4
    - 1 x 50 Kick on 1:20 (1st w/ fins, 2nd w/o fins)
    3 sets:
    - 4 x 12 Extremely Fast on :15 (we did 4x25 sprints on :30 instead)
    - 1 x 50 Easy Free on 1:00
    1 x 100 on 4:00 Choice of 50 or 100 for time (I did an ALL OUT 50 Free - got :32 - not great, but not bad from a push start for me)
    1 x 100 Drill/Swim by 25s on 2:00
    1 x 200 on 4:00 Broken 200 or 100s at 50 w/ :10 rest (reallly changed this up and did an ALL OUT 50 Fly (got :37 ), rested :30, did an ALL OUT 50 Free (got :36 ). Then, I did an easy 50 Free).
    1 x 300 Drill/Swim by 50s on 6:00
    **** National Swimmers Get Out
    5 x 300 on 5:30 100 Swim/100 Kick/100 Pull
    Total Yards - 3494 as written

    I ended up swimming 2200 yards all together. I was not terribly disappointed with my first ALL OUT 50 Free, but I wasn't beyond the moon happy. Then, my 50 Fly and 50 Free were definitely not where I wanted them to be. It felt like my get-up-and-go just got-up-and-went. Maybe this is part of the taper thing or maybe I'm just tired. Today was just sprint after sprint after sprint. Both yesterday and today, I have swam so hard - giving the all outs my all out that I have gotten out of the pool (early compared to the rest of my team who aren't swimming nationals) more tired than ever and even a bit nauseous. As its my first ever taper, I don't know if that's normal or if I'm trying too hard. I just want to "belong" at nationals. Does that make sense? Anyhoo, tomorrow is another day. Here's hoping my get-up-and-go will find its way back tomorrow.

    On a very positive note, it's not snowing today! YAY! Hopefully, this time when "spring arrives" it will actually arrive AND stay.

    Enjoy your swims!
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout -04/01/11

    by , March 31st, 2011 at 02:29 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest Workout
    WARM UP:
    2 X 250 4:15
    2 X 150 2:15
    2 X 100 1:30

    4 X 150 3:00
    100 kick/50 swim
    Fins optional

    5 X 100 2:00
    Perfect technique swims

    6 X 25
    odd: build to race finish
    even: blocks, sprint 20 yards

    1 X 75 easy
    1 X 50 blocks @ 100%
    1 X 75 easy


    3 X 200 5:00
    Broken at race pace.
    Broken :10 at each 50

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  19. Thu Mar 31st, 2011 One day Till Zones, psych sheet out

    by , March 31st, 2011 at 01:12 PM (Ande's Swimming Blog)
    Thu Mar 31st, 2011

    Edited SFF Tip [ame=""]GRIND IT IN[/ame]

    1 day til Zones, 28 days til Nats
    working on:
    losing weight, (not doing so well)
    getting stronger in the weight room &
    faster in the pool.

    2011 South Central Zone Championships Psych Sheet219 Athletes from 38 Teams

    Friday warm-ups @ 1500
    Check-in for the 1650 @ 1530
    Check-in for the 400 I-M @ 1630
    Meet begins at 1600

    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl

    Nats Entries
    Fri Apr 29, 11 400 IM 6th Event, 50 FL
    Sat Apr 30, 11 100 IM, 50 Br
    Sun May 1, 11 500 Fr, 200 IM

    Subscribe to Ande's Swimming Blog

    thighs still hurt a bit

    Lifted this morning

    Whitney Coached
    UT, scy main pool
    6:30 - 8:00
    dove in on around 6:45
    trained with Ritchie, Michael, & Ned
    beside Nate, Larry, Jim, Tyler,
    wore FS pro legs

    missed it

    Main SET:

    assigned 4 x 400 free desc
    did: 400 fr easy, skipped 2 400's, 400 fr faster

    8 x 25 on 30

    assigned 4 x 200 fr on 2:30 desc
    did 200 fr easy, 200 fr easy speed went 2:04ish

    8 x 25

    assigned 4 x 100 fr on 1:15
    did 100 fr easy, skip 2, 100 fr easy speed

    8 x 25

    5 x (25 fr fast from dive desc, 75 fr easy, rest 1:00) on 3:00
    went 10.1 on #5
    whitney timed

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    2011 South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till
    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till

    Fri Apr 29, 2011 400 IM 6th Event, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM

    Updated March 31st, 2011 at 01:57 PM by ande

    Swim Workouts , Strength Training and Dryland Workouts
  20. Wednesday, 3/31/00

    by , March 31st, 2011 at 11:55 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (850)
    300 swim
    200 kick
    Pull: 7 x 50 4 - Free on 55, 3 - back on 1:00

    Main Set (300)
    2 x ( 2 x 50 free on 1:00 build to sprint + 1 x 50 fast back on 1:00 - beat 35 sec)
    - free around 36-37, 1st back I saw 39 on clock, 2nd saw 37

    Snorkel (600)
    4 x 150/15sr 2 pull, 1 drill/swim, 1 swim
    - these were around 2:10-2:15 except the drill one which was around 2:20

    Swim (600)
    6 x 100 swim
    100 on 1:40 - 100 on 1:38 - 100 on 1:36 - 100 on 1:34 - 100 on 1:32 - 100 on 1:30
    - averaged 1:20 on these

    Warm down (400)
    400 as 50 drill - 50 swim

    Total: 2750 yards