View RSS Feed

All Blog Entries

  1. Mon Apr 26th 2010

    by , April 26th, 2010 at 11:49 AM (Ande's Swimming Blog)
    Mon Apr 26th 2010

    added 2 LCM meets below
    Today's workout started at 5:30 AM

    NEW Work out schedule April 26th - May 2nd
    MON 5:30 - 6:30am or 7:00 if there is room
    TUE 6:30 - 8 am in diving well
    WED 6:30 - 7 am in main pool 7 - 8 am in diving well
    THU 5:30 - 6:30am or 7:00 if there is room
    FRI 6:30 - 7 am in main pool 7 - 8 am in diving well
    Sat meet at UT, we're at Dick Nichols
    Sun none meet at UT

    Upcoming Travel
    May 13 - 16 Grand Canyon, AZ
    May 16 - 19 Scottsdale, AZ
    May 20 - 24 Atlanta


    TODAYS SWIM PRACTICE

    Swim Center
    SCY diving well
    Chris coached
    Noon to 1:15
    dove in 5:45ish
    swam with Tenille, Mike Varozza who's doing Waterloo Swim School in North West Austin
    beside Tyler, Todd, Marcio, Beth, Amy, Doug, & Nate
    wore B70 jammer

    Warm UP
    missed most of it did a 50


    MAIN SET

    assigned 600 fr on 7:00
    DID: 3 x (150 fr 50 skip)

    100 easy
    100 k went 69
    100 easy
    100 k went 65

    assigned 2 x 300 on 3:30
    did 2 x (100 fr 50 skip 100 fr 50 skip)

    400 easy

    assigned 3 x 200 on 2:20
    did 3 x (150 fr 50 skip)

    400 easy

    assigned 6 x 100 on 1:10
    did 6 x 50 k on 1:10
    held 31's & 2's

    16 x 25 on :30
    1) 12.5 fast SDK
    2) 12.5 fast SDK
    3) easy
    4) no breath

    50 easy

    as I walked out
    UT women were doing
    15 x 100 k on 3:00 Best Ave
    stopped & watched a 2 rounds

    2010 MEETS:

    [2010 Short Course National Championships
    Thu May 20 - Sun 23, 2010
    Nats are in 3 weeks & 4 days or 25 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
  2. The IM option

    This morning I swam the early AGUA workout. Since the faster lanes were pretty crowded, I moved over a few lanes to share with just 1 other swimmer, and modified the sets accordingly. Hereís the workout, and what I did with it:

    550 warmup

    4 x 100 (75 FR / 25 fast stroke, IM order) @ :15 rest

    3 x 75 @ :15 rest, odds FR, evens IM-FR [did the middle 25 kick]

    25 easy

    4 x 150 FR @ 2:45, desc. 1-2 and 3-4 [I did these as kick sandwiches too (middle 50 kick), went 2:17, 2:08, 2:18, 2:07]

    4 x 100 K @ 2:30, alternating prone and supine by 25 [took advantage of the interval to do these all BR kick, experimenting with width of kick and hip angle]

    5 x 300 @ 5:20, FR except for last 75 BR or BK [This was a set where the whole pool did the same interval, with different distances assigned for each lane. I just did 300 IMs, and brought them in at 4:33, 4:31, 4:30, 4:26, 4:21. I worked on increasing my FL and BR tempo within the 75s. My goals were to descend these and to go <4:20 on the last on, so I was 1 for 2.]

    300 warmdown

    Categories
    Uncategorized
  3. Mish Mash of stuff and just not here today

    by , April 26th, 2010 at 07:58 AM (Mixing it up this year)
    Took 3 Ibuprophin before this one. My quads were cramping while I was driving this morning.

    My weightlifting has been going good but it is effecting my swimming some too.

    10x100@1:45 Free
    500 Free kick w/fins every 3rd 25 fast
    5x200@3:00 Free w/paddles & bouy desc 2:47, 2:41, 2:40, 2:36, 2:31
    5x100@1:45 Free kick w/fins as 25 rt side, 25 lt side, 50 on back
    100 Free for time from push 1:16 STUNK
    200 Free
    300 Free w/6 beat kick
    200 Free
    50 Free for time from push :34 STUNK
    150 Free Easy

    Total 4000 yards
    Categories
    Uncategorized
  4. Mish Mash of stuff and just not here today

    by , April 26th, 2010 at 07:57 AM (Mixing it up this year)
    Took 3 Ibuprophin before this one. My quads were cramping while I was driving this morning.

    My weightlifting has been going good but it is effecting my swimming some too.

    10x100@1:45 Free
    500 Free kick w/fins every 3rd 25 fast
    5x200@3:00 Free w/paddles & bouy desc 2:47, 2:41, 2:40, 2:36, 2:31
    5x100@1:45 Free kick w/fins as 25 rt side, 25 lt side, 50 on back
    100 Free for time from push 1:16 STUNK
    200 Free
    300 Free w/6 beat kick
    200 Free
    50 Free for time from push :34 STUNK
    150 Free Easy

    Total 4000 yards
    Categories
    Uncategorized
  5. Day 2 at zones...4/25/10

    by , April 26th, 2010 at 01:00 AM (The Labours of SwimStud)
    Well it was day 3 for some day 2 for me...things went very well. I decided to wear a loaner B70 for the 3 events today as I had made my goals for the season and thought I'd do it for fun and then see how NAts compares if I don't wear it.

    100 IM 109.99 a PB by a few seconds...

    100 BR 1:13.29 34.06/39.23 still split it badly but I'm going faster...

    50 FR 26.25...this blew me away...sure the suit helped but now I want to go at it again tapered and see what I can do...

    Great weekend at the meet! Good to see everyone and watch some amazing swims...
    Categories
    Uncategorized
  6. Sun Apr 25th 2010 best in practice 50 fly

    by , April 25th, 2010 at 04:41 PM (Ande's Swimming Blog)
    Sun Apr 25th 2010

    new work out schedule
    April 26th - May 2nd

    M & TH 5:30 - 6:30am or 7:00 if there is room

    Tues. 6:30 - 8 am in diving well

    W & F 6:30 - 7 am in main pool 7 - 8 am in diving well

    Sat meet at UT, we're at Dick Nichols
    Sun none meet at UT


    2010 Short Course National Championships
    Thu May 20 - Sun 23, 2010
    Nats are in 3 weeks & 5 days or 26 DAYS
    time to get fast, strong, skinny, & rested
    Days Till Nats
    Campus Map

    May 15 - 16 will be in Grand Canyon, AZ
    May 16 - 19 will be in Scottsdale, AZ
    May 20 fly to Atlanta
    May 21 is by birthday & Nat's begins


    TODAYS SWIM PRACTICE

    Swim Center
    LCM main pool
    Tyler "the miler" coached
    Noon to 1:15
    dove in at 12:05ish
    swam with MAX
    beside Beth, Katie, & Chris
    wore B70 legs

    Warm UP
    3 rounds of 200 swim 50 kick


    MAIN SET LCM

    assigned 12 x 150 3 on 2:15, right into 3 on 2:10, right into 3 on 2:05,right into 3 on 2:00
    DID: don't need to distance crap
    so MAX & I modified the set to this
    12 x 50
    odds easy on 1:30
    evens fast on 1:00
    held 28's to 31's

    then we looked at the clock & decided with the last 25 minutes of practice we'd take even more rest

    so we moved the rounds of 2 x 50 to 5:00 intervals

    dove them free
    went 26.8 26.6 26.4


    then decided to rest 13 minutes and rest up for the last fast 50

    50 fl fast
    roll start
    tyler timed
    went 26.06

    which is my best in practice 50 fly in a long time

    50 easy


    2010 MEETS:

    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships


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


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas

    Updated April 25th, 2010 at 11:11 PM by ande

    Categories
    Swim Workouts
  7. Violent weather

    by , April 25th, 2010 at 03:24 PM (Elise's Fitness Fun)
    Lot of tornadoes in Alabama yesterday. One hit up on the mountain (Sand Mountain) no too far from where I go to swim. No fatalities reported at this time, but lots of injuries. Fortunately, all of my swimming friends are o.k. The damage is still being assessed, but apparently it is pretty extensive.

    Had hoped to get in a bike ride this afternoon, but we are under a high wind advisory. It is absolutely no fun to ride a bike with wind gusts between 30 and 40 mph. Talking about getting blown away or blown over, this could really happen on the bike! Think I may take an easy run later on when it cools down a little. I'll update blog to reflect what I end up doing.

    Did an easy 2 mile run with son this afternoon. I gave him a digital watch earlier today and now have probably turned him into a running geek like myself. He insisted on timing himself on a one mile run earlier today and insisted that we both time the two mile run today. He was quite pleased when he ran 17 seconds faster than I did on our 2 mile run.

    He is intent on running a 5k on May 15, so I told him he needed to train for it. He seems to be taking it rather seriously now. I won't be able to run the race with him with it being so close to Nationals, but I have found a friend that might be able to do it.

    Updated April 25th, 2010 at 07:52 PM by elise526

    Categories
    Uncategorized
  8. Weekend workouts

    Today I swam a midmorning workout with TNYA. Hereís what we did:

    800 scy warmup

    4 x 50 FR finger-tip-drag @ :15 rest
    1 x 100 BR/FL/BR/FL, working on pressing chest @ :15 rest
    3 x 50 FTD drill @ :15 rest
    2 x 100 BR / FL / BR / FL, pressing chest @ :15 rest
    2 x 50 FTD @ :15 rest

    6 x 50 BK kick @ 1:00
    150 quality BK @ 2:45
    5 x 50 BR kick @ 1:00
    100 quality BR @ 2:00

    1 x 200 FR @ 2:40
    2 x 150 FR @ 2:00
    3 x 100 FR @ 1:20
    4 x 50 FR @ :45

    4 x 50 FL kick @ 1:10
    1 x 50 FL quality

    25 FR K / 75 BR swim
    50 FR K / 50 BR swim
    75 FR K /25 BR swim
    100 FR K
    (Kicks on all the above were fast; took a about :20 rest in between each hundred)

    50 swimdown

    Yesterday I didnít swim, but in the afternoon I did a rowing workout the Y with Mr. Addict. Mr. A seems to have gotten it into his head that one day I will be interested in doing a 2000M rowing piece all out on the erg, just to see what I can do. Heís a good endurance athlete and enjoys doing things like that; Iím a wimp and tend to avoid things that involve 8+ minutes of pain. Anyway, the goal of yesterdayís workout was to keep the hard pieces at my theoretical goal 2000M pace, which he thought would be between 2:05-2:10 per 500m. I actually ended up going a little faster than that towards the end. Hereís how it went:

    6 minutes warmup w/ drills
    2 minutes rest
    6 minutes piece, build [2:16 avg]
    2 minuts rest
    2 minute hard piece [2:08]
    2 minute easy row/rest
    3 minute hard piece [2:06]
    3 minute easy row/rest
    1 minute hard piece [2:08]
    1 minute easy row/rest
    3 minute hard piece [2:03]
    3 minute easy row/rest
    1 minute hard piece [2:06]
    1 minute easy row/rest
    2 minute hard piece [2:03]
    2 minute easy row/rest
    8 minute row-out

    Iím really enjoying the rowing but will probably cut it out sometime over the next couple of weeks as I taper for nationals.
    Tags: rowing
    Categories
    Uncategorized
  9. Saturday April 24, 2010

    by , April 24th, 2010 at 11:24 PM (Keepin Track 2010)
    I did not swim yesterday as my shoulders were tired and sore from HQ on Thursday. I though it best to get in today to loosen up and not get behind.

    WU
    300 swim mix
    200 kick alt stomach/back flutter kick
    200 br kick/free

    20x50 BR drill all drills including kick 50's

    200 BR kick

    Joined in Laren's workout:
    3x(9x25)
    1st set free 3x

    • 2x25 uw kick
    • 1x25 sprint swim


    • 100Ez swim

    2nd set fly
    3rd set back

    100 WD
    Categories
    Uncategorized
  10. A quiet Saturday with the girls

    by , April 24th, 2010 at 08:31 PM (Mixing it up this year)
    More of my usual swimming with the girls.

    5x100@1:45 Free
    500 Free kick w/fins every 3rd 25 fast
    5x100@1:45 Fly kick on back w/fins
    40x25 10 of each stroke as various drills
    500 Free kick w/fins

    HOT TUB!!!

    Total 3000 yards
    Categories
    Uncategorized
  11. Zones Day 1--Where Spank at?

    by , April 24th, 2010 at 08:08 PM (The Labours of SwimStud)
    I had an immense day today. I was secretly hoping to bust 1:00 for the 100 FR.
    I had a good swim but the first wall was a bit mistimed. That said I swam it out and touched the pad. Flicked my head round for the board and saw 1:00.12...I yelled out a large "GNARRRRR" but then realised that it was 2 secs faster on my pb. I split a 28.6 and a 31.7 thereabouts for the race. So with a taper to go I'm hoping to get it done in ATL.

    50 BR gridge went my way by a slim margin but more importantly I got a PB at 33.27 and 3rd place..so I am happy.

    200 BR was a touch slower than my best...but pre taper...that's normal.

    Think I'm going the B70 route tomorrow for the 100 IM 100 BR and the 50 FR...they are all for fun events now..I hit my goals on them already and will just have fun and save the pressure for ATL.

    Was keeping an eye out for Speedo's wife, Spank...but didn't see anyone wearing black vinyl and carrying a paddle...
    Categories
    Uncategorized
  12. Sat Apr 24th 2010

    by , April 24th, 2010 at 07:57 PM (Ande's Swimming Blog)
    Sat Apr 24th 2010

    lifted weights after swim practice
    right lat hurt on my warm up exercises of lat pull & lat press
    so I just did bench & leg press


    2010 Short Course National Championships
    Thu May 20 - Sun 23, 2010
    Nats are in 3 weeks & 6 days
    27 DAYS
    time to get fast, strong, skinny, & rested
    Days Till Nats

    Campus Map



    TODAYS SWIM PRACTICE

    Swim Center
    scy diving well & LCM main pool
    Jack Lee coached
    7:30 - 9:00
    dove in on time
    swam with amy brandon, jon, & chris
    beside Max & Larry
    wore B70 legs

    Warmed up SCY
    3 rounds of 200 swim 50 kick


    MAIN SET LCM

    assigned 15 x 300 amy & Brandon did them fr on 4:15
    did 14 x (50 easy, rest 1:00, 50 fast, 50 easy)
    odds fast were fr held 29's
    evens fast were br held 39's

    2010 MEETS:

    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships


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


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
  13. CZ, Day 1

    by , April 24th, 2010 at 07:47 PM (The FAF AFAP Digest)
    Day 1 of Colonies Zones:

    Everyone staying at the compound did very well! Good compound mojo.

    50 free, split from 100 free, 25.3

    I was very pleased with this time. It's my second best time ever and best time not fully tapered. It was especially good since I had goggle problems again. I was trying the TYR Tracer clear goggles, but I couldn't seem to get them to seal well on my left eye. They leaked and wiped out my left contact. Never had that happen before ... To my horror, I did not have a spare in my bag. So I became a cyclops swimmer.

    I had a very good start and a decent turn. I didn't feel fully warmed up though and tightened up toward the end. Still, very happy with the time! And it is better than my Zone record of 25.5 set a couple years ago. And much faster than I swam in Richmond in February.

    50 breast, 33.72

    I went too deep on the start and had to float to the top on my breakout, jerking my head up. But I did NOT flutter kick to the surface! My left goggle leaked again, but since I was a swimming cyclops, it mattered not. I tossed the goggles and borrowed a pair of speed sockets from a friend. These are the perfect fit for my head, and I understand I can order the in clear. Swimoutlet, here I come.

    As to the time, this is a PB for me, and breaks my Zone record of last year of 34.1. So I was very pleased again. With a better start, I think I can improve further. Chicken of the Sea video'd this for me. Stud won our grudge by busting out a 33.27. (And, take note, Geek, he also went a 1:00.1 in a brief in the 100 free, getting very close to that barrier you said he'd have trouble reaching ...)

    100 fly, 1:02.7 (29/33)

    I didn't scratch and no goggle issues!!! I wasn't looking forward to the race though, but was determined to swim it just for some pre-Nats practice. I didn't feel great. There was some uncertainty on my part as to how many dolphin kicks to take per 25. I hadn't resolved this pre-race. Rob B. told me I was dropping my hips some and bending my knees to much. But my breakouts were fine. The piano, as expected hit big time on the last 10 yards. Still, I was very happy with the time again. It's my 2nd best time ever, and my fastest without a full taper. It broke the Zone record of too.

    200 Free Relay, leadoff 25.7

    My relay mates wanted to scratch the 400 medley relay, and I can't say I minded at all. I was quite tired after the 100 fly. So we geared up for the 200 free relay instead. I lead off (why do I always have to lead off? lol) Before the relay, I changed into a FINA legal Speedo kneeskin to compare 50 free times. I was tired for this 50, but perhaps not sufficiently warmed up for the first one, so I felt like these factors canceled each other out. I had a good start and went a little deep on the turn. Still, I had expected to go a mid 26 with the kneeskin and feeling so tired. I was quite surprised to see the 50s were only .4 apart.

    I'm looking forward to tomorrow, but not sure I'll be able to (or want) to swim 3 100s + a relay.

    Now, off to watch The Hangover with the compound guests.
  14. Sarasota Y Sharks Masters 5:30 AM Workout -04/26/10

    by , April 24th, 2010 at 06:06 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM

    WARM UP:
    5 X 100 2:00
    3 X 200 3:30
    6 X 50 build 1:00

    2 X 400 free 6:45
    1 X 200 kick 5:00
    3 X 200 IM 4:00
    2 X 100 kick 2:30
    3 X 100 choice stroke 2:00
    4 X 50 kick 1:15

    1 X 800 pull

    WARM DOWN: 4 X 50 easy 1:00

    4700M
    Categories
    Swim Workouts
  15. Bracing for the tornadoes

    by , April 24th, 2010 at 01:06 PM (Elise's Fitness Fun)
    Another tornado season is well under way in the Heart of Dixie. The whole state is under a tornado watch for the rest of the day. Bad storms all through the night, but a slight lull this morning gave me the idea that I might be able to swim. Got in a 300 yard swim before another storm came up. I was prepared for this, so went up to the weight room and hit the weights as follows:

    Squats: 1 set of bar x 20

    Bench press: bar x 5, 65 x 5, 2 sets of 85 x 6

    Lat hi row: 90 x 5, 2 sets of 120 x 6

    Military press: 2 sets of 40 x 10

    Hammer curls: 10 x 10

    Double-arm backstroke on bench with 2.5 pound weights in each hand (this is a great exercise to loosen up the shoulders)

    Leg curls: 2 sets of 40 x 6

    Leg/knee raises: 2 sets of 20

    Back extensions: 2 sets of 20

    Bicycle crunches: 1 set of 100

    Good morning darlings: 1 set of 50

    Updated April 24th, 2010 at 03:39 PM by elise526

    Categories
    Uncategorized
  16. Saturday, 4/24/10

    by , April 24th, 2010 at 12:28 PM (A comfort swimmer's guide to easy swimming)
    SCY Solo

    500 swim half free, the other half back
    400 pull alt. 100 fr/100 back
    300 I M drill
    200 kick choice rev IM
    100 swim back

    Swim 4 x 300 on 5:30: odds back, evens free, focus on spl
    (went 4:35, 4:40 on back at 17-18 spl, 4:15 on both free at 16-17 spl)

    Swim 6x around
    {
    50 free easy on 1:00
    25 fast on 1:00: work underwaters
    (did odds back from blocks, times around 16-17, evens free from push, times 14-15)
    }
    100 easy

    Kick 12 x 25 on 45 with tempo trainer, 1-6 free, 7-12 back. increase kick speed as the set progresses
    (I worked this by doing 3 kicks per beat and increased the beat every 2nd 25 until I was at 0.7. I can go faster so next time I'll start at a faster tempo)

    Swim down 200 easy
    --
    Total: 3750 yards
    Categories
    Uncategorized
  17. Penny and Chris

    Penny and Chris Palfrey swim tomorrow. Penny is attempting a 73 mile swim from Oahu to Kawai, and Chris is swimming the Molokai channel; 26 miles.

    Follow them here: http://palfreymarathonswims.com/

    Me.... I'll be going for a swim in the Hudson with Rondi and Willie, temp should be mid to high 50's.
    Categories
    Uncategorized
  18. End-of-the-week workout

    by , April 23rd, 2010 at 07:08 PM (Elise's Fitness Fun)
    It has been a busy week with my preparing the final exam for the class I am teaching, mother visiting, a party to go to, and an out-of-town appointment. Haven't worked out since Tuesday, but enjoyed the little bit of rest. Decided today would be my last aerobic type workout. I think next week, I'll stick to 2500 to 3000 yard workouts and keep my sets at 400 yards or shorter.

    Warm-up: 350 easy

    20 x 100 on 1:45 - alternated 5 x 100 free with 5 x 100 back - did last two 100s back in the 20 on 1:30

    10 x 75 kick with fins - alternated 2 x 75 free kick with 2 x 75 back kick - on 1:10

    400 easy

    3500 yards
    Categories
    Uncategorized
  19. DOUBLE FAST Fri Apr 23rd 2010

    by , April 23rd, 2010 at 04:50 PM (Ande's Swimming Blog)
    DOUBLE FAST Fri Apr 23rd 2010

    2010 Short Course National Championships
    Thu May 20 - Sun 23, 2010
    Nats are in 4 weeks
    28 DAYS away,
    time to get fast, strong, skinny, & rested
    Days Till Nats

    Psych Sheets

    Team Website

    Campus Map

    Team Roster i.e. my team longhorn aquatics is TXLA


    2010 SCY South Central Zones Results are up


    TODAYS SWIM PRACTICE

    Swim Center
    LCM main pool
    Tyler coached
    noon to 1:15
    dove in on time
    swam with David & Mark
    beside Max, Larry, James Fike, & Dale
    wore B70 full

    Warm up
    15 min choice

    MAIN SET

    assigned 20 x 50 on 1:20 90%
    did
    odds easy on 2:00
    evens fast on :40, I 2 beat kicked 2/3rd of the way then turned on my kick in the last 1/3
    held 29's & 30's, did the last fast one fly
    went 28

    100 easy

    assigned 10 x 50 on 1:20 95%
    did:
    odds easy on 2:00
    evens fast on :40, started 6 beat a bit sooner
    held 29's

    100 easy

    assigned 10 x 50 on 1:20 100%
    did:
    1 easy
    2 fast went 32
    3 easy
    4 fast went 27
    5 easy
    6 fast
    7 skip
    8 skip
    9 skip
    10 FLY FAST
    wore a cap
    tyler timed
    roll start
    went 26.2


    I believe that's my best in practice 50 LCM fly this year.

    100 easy

    2010 MEETS:

    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 Workout -04/24/10

    by , April 23rd, 2010 at 03:01 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    2 X 250 4:15
    2 X 200 3:00
    3 X 100 1:30
    8 X 50 kick 1:15

    1 X 150 2:15
    1 X 75 fast 1:45
    Four times through

    2 X 50 build to fast 1:00
    1 X 100 hold fast pace 2:00
    2 X 50 fast 1:00
    Four times through

    8 X 50 1:15
    25 underwater/25 fast

    WARM DOWN: 4 X 50 easy 1:00

    4300Y
    Categories
    Swim Workouts