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  1. 6/17/10 workout

    Overslept this morning and missed working out with the age groupers. Went to rec and swam on my own later in morning.

    25yard pool

    Warmup:
    500 whatever
    6x75's @ 1:20 kick/drill/swim
    6x50's @ 50

    Main Sets:
    10x100's free @ 1:15, decend 1-5 and 5-10

    3x300's @ 4:00. 100fly/100free/100fly, in the fly, the 3rd 100fly should be faster than the first, the middle 100free is cruise nice pace. went 3:30, 3:25, 3:20

    5x200 IM's @ 2:45

    Warmdown:
    5x50's@ 50 , 5breaths first 50, then 4,3,2 & 1 for others

    4400 yards

    The 3x300's is my favorite distance fly set. Normally I would do 5 but was pressed for time and needed to get to work
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  2. Thursday Jun 17th 2010

    by , June 17th, 2010 at 01:24 PM (Ande's Swimming Blog)
    Thursday Jun 17th 2010

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    [ame="http://www.usms.org/forums/showpost.php?p=216620&postcount=1460"]Swim Faster Faster INDEX[/ame]


    here's another video of my 200 IM from 2010 SC Nats that _Steve_ shot
    [nomedia="http://www.youtube.com/watch?v=hnIwyzNuw3c"]YouTube- Ande's 200IM.AVI[/nomedia]


    LCM
    Whitney Coached
    Austin UT Swim Center
    swam with Erin & it was her last day she's moving back to Australia, Tyler Todd, Larry, Jon, Teneille & Kelly
    dove in on time
    wore b 70 jammers

    WARM UP
    400
    300
    200
    100

    MAIN SET scy

    8 x 150 fr & bk on 2:00
    lead the lane & made it
    held 1:50 to 1:54's

    400 fr

    6 x 150 fr & bk on 2:00
    went 2nd behind tyler
    Made it

    400

    4 x 150 fr & bk on 2:00
    went 2nd behind todd who pulled with his big ole paddles
    made it & held 1:44's & 5's

    200 easy


    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX
    entered:
    8 50 Freestyle,
    20 100 Butterfly,
    22 50 backstroke,
    28 200 Individual Medley,
    50 breastroke, &
    50 butterfly


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
    Entered Zones yesterday & got my hotel

    Updated June 17th, 2010 at 03:25 PM by ande

    Categories
    Swim Workouts
  3. Oh My! I did alittle evil stroke today

    by , June 17th, 2010 at 08:27 AM (Mixing it up this year)
    Not very often I do any IM or Breaststroke due to my knee issues but today was an exception. I needed a change and today my knee did not hurt.

    400 MI swim the free, kick the breast, pull the back and drill the fly
    400IM kick w/fins do breast last and remove fins
    200IM pull w/paddles & bouy
    200MI swim
    10x100@1:45 Free kick w/fins first 4 were 1:41's then managed to hold 1:35'2 for the rest
    400 Free w/snorkle, paddles & bouy good rotation and stroke
    6x50 from dive 15 meter breakouts then easy rest of lap
    100 Free easy

    Total 3000 meters
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  4. Wednesday, June 16, 2010

    by , June 17th, 2010 at 12:12 AM (Keepin Track 2010)
    Morning practice started late cause the pool had been vandalized overnight. Lifeguard chair and lane rope spools in diving well. 10 lawn chairs a few signs, barrels of pool toys. What jerks.

    WU 600 mix
    8x50 (by 25: east hard, hard easy, all east, all hard)

    3x (P200, S2x100, 4x50 IM Order) no rest between.
    WD
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  5. Tuesday, June 15, 2010

    by , June 17th, 2010 at 12:09 AM (Keepin Track 2010)
    Swam with the Masters group before Cowboy Night at our place.

    800 WU mix
    6x50 25 drill, 25 swim (3Fr, 3 BR)
    K200 no flips

    P300, P200, P100 on training interval
    S300, S200, S100 same

    WD early for party
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  6. IM Day with the Senior Team! 6/16/10

    by , June 16th, 2010 at 09:19 PM (The Labours of SwimStud)
    I swam with the senior age groups today. It's good fun to be pushed along by folks less than half your age...there is some smack talking with one or two of them and we swim very close times right now...so I give it back...I know ultimately they will leave me in the dust...
    Her is what was written:
    Warm Up
    500 Swim
    Main
    4 x through
    1 x 50 BR 1:15
    1 x 50 BK 1:10
    1 x 50 FL 1:00
    1 x 50 FR :50
    ---
    1 x 200 IM Drill 4:15 ish
    1 x 150 non FL IM 2:00 ish
    2 x 50 major 1:50ish
    1 x 150 non FL IM
    2 x 50 major 1:50ish
    1 x 200 IM Drill 4:15ish
    1 x 200 IM 4:15ish
    4 x through
    1 x 50 BR 1:15
    1 x 50 BK 1:10
    1 x 50 FL 1:00
    1 x 50 FR :50

    Cool Down

    200 EZ

    I am not exactly sure of all the intervals as there were two groups and I was with the slower ones. That said I only ditched out on 200 of it where I needed to rest. Some of the fly had to be half a length and then free...crumbling down to a 5 stroke fly/free combo to make it through. I got out to coach but the kids carried on to do another 40 minutes. This took me about 70-80 minutes.

    It was tough but fun. I like that I get forced to do different sets and it gives me confidence to try trickier sets on my own.

    I'm exhausted though.
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  7. Alex's 1st Day Back

    by , June 16th, 2010 at 08:24 PM (Adventures in Swimming)
    Swam with Sharks SCY
    Coach Alex

    10 Min Warmup

    8 x 75 K/Dr/Swim by 25 :10r

    8 x 50 25 ez / 25 Hard
    25 Hard / 25 Ez
    50 Build
    50 Hard
    Repeat
    All on :50

    100 Swim
    75 Swim
    50 Swim
    25 Swim
    50 EZ
    Descend each swim so last 25 is Hard
    Interval is LIFO (Last in, 1st out)
    Repeat 3x #1 Fly, #2 Back, # 3 Breast

    4 x 25 #1 3 Breaths, #2 2, #3 1, #4 0
    Repeat 3x
    All on :30 except we took an extra 5 before the 0

    200 Warm down

    I swam back on the fly round.
    I could have swam round #2 harder but I was going 2nd, I was catching greg off the 1st wall when I dolphin kicked.
    Oh well next time I go 1st. Then I had to go 1st on breast, my worst stroke. But I gave it a
    solid effort and I actually gained more than 5 secs on the 100. Crazy!! I guess I'll just have to try harder more often.
    Swimming is such a MENTAL sport.
    Going 1st just makes you try harder.
    I think it's good to switch who goes 1st sometimes.
    Some days feel great.
    Some days I feel my age :-)
    Categories
    Swim Workouts
  8. Kenpo, June 16

    by , June 16th, 2010 at 07:58 PM (The FAF AFAP Digest)
    P90X, Kenpo:

    Decided I needed something different today, so I popped in the P90X Kenpo DVD, which I've never done before. It's definitely one of the easier P90X routines. Mostly a lot of punching, kicking and jumping. The X jumping jack plyo is a great exercise. It did seem like a good overall body workout, with good focus on balance and speed.

    Here's a description and the list of exercises:

    http://www.fitnessdestinations.com/p...day-6-kenpo-x/.

    I was not inspired to try this martial arts type workout by Karate Kid. I almost fell asleep during that slow snoozer of a movie.

    I wanted to do some P90X yoga, but got too busy doing kid things. In any event, my body appears intolerant of a training load increase right now. I've decided the legs are the most difficult to get back in shape. They seem to require the most conditioning and then, conversely, the most rest before meets. The upper body seems to snap back faster. (This is, of course, purely anecdotal and not supported by well controlled scientific data. Or, if the data does exists, which I'm sure it doesn't wrt swimming, I haven't bothered to look for it. )

    Does anyone have any good tips for a father's day gift for a runner/cyclist?

    I may do one of Patrick's workouts tomorrow (not the 400 free one!) and then swim with Speedo on Friday before subjecting myself to a crushingly busy weekend.

    Day 6 of detox ...

    I've attached a pic of a cute Maine Coone kitten we'll be getting soon (we're getting one of the white chested females pictured). I'm only mildly allergic to cats, and tolerate our Siamese well. I can't do dogs at all. My youngest has really been jonesing for a new kitty, so I caved. Hope I can still breath with it in the house.

    Updated June 16th, 2010 at 09:00 PM by The Fortress

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  9. Equipment Junkie's Swim Workout

    by , June 16th, 2010 at 07:36 PM (Elise's Fitness Fun)
    Got up at the crack of dawn to grab a swim workout at the Y while the pool was available for lap swim. Kind of wild that there is the tiniest bit of light at 5 a.m. Grabbed a cup of coffee in the lobby at the Y before hitting the swim. I definitely needed it as I felt like I was walking in my sleep.

    Warm-up: 100 easy

    10 x 250 with 45 seconds rest

    Odds: Dolphin kick on back with fins

    Evens: Pull - 2, 4, 6 were free with paddles and buoy; 8, 10 were back with just paddles

    Got this workout about 14 years ago from a college swimmer home on break. Her coach told her it was a good maintenance workout. I agree - it hits the shoulders, legs, and core pretty darn well.

    This was my first time working out at the Y since Nationals. I've lost my tolerance to the chlorine and its products, so and have been battling my allergies this afternoon. I guess a couple of times back and I'll be desensitized to it. Thank goodness for Zyrtec!

    UPDATE:

    30 minute run (estimating that I did 3 miles) on the beach without shoes

    Updated June 22nd, 2010 at 01:19 AM by elise526

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  10. Double Wednesday Jun 16th 2010

    by , June 16th, 2010 at 04:30 PM (Ande's Swimming Blog)
    Wednesday Jun 16th 2010

    Subscribe to Ande's Swimming Blog

    [ame="http://www.usms.org/forums/showpost.php?p=216620&postcount=1460"]Swim Faster Faster INDEX[/ame]


    SCY
    Noon to 1:15
    Austin UT Swim Center
    Bess Coached,
    swam with Brad, James & Besmir
    dove in on time
    wore b 70 jammers

    WARM UP
    3 rounds of ( 200 fr, 100 IM)

    MAIN SET scy

    assigned: 4 x 50 fl on 1:00 desc
    did: 1 & 2, skipped #3, then went for it on #4
    went 25 or 6 from a push


    400 fr

    Assigned: 4 x 100 bk on 1:40 desc
    did: 1 & 2, skipped #3, then went for it on #4, dove
    went 56 or 7

    400

    assigned: 4 x 150 br on 2:45
    did: 1 & 2, skipped #3, then went for it on #4, dove
    went 1:46 or 7

    400

    assigned: 4 x 200 fr on 3:00 desc
    did: 1 & 2, skipped #3, then went for it on #4, dove
    went 1:54 or 5

    100 easy


    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX
    entered:
    8 50 Freestyle,
    20 100 Butterfly,
    22 50 backstroke,
    28 200 Individual Medley,
    50 breastroke, &
    50 butterfly


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout -06/17/10

    by , June 16th, 2010 at 03:54 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM

    WARM UP:
    4 X 200 3:30
    6 X 100 1:40
    4 X 50 :50

    SCY

    8 X vertical kick 1:00
    :40 on, :20 off

    12 X 100 free
    4 on 1:30
    4 on 1:25
    4 on 1:20 or 1:15

    1 X 50 easy 1:00
    1 X 50 build 1:00
    1 X 75 fast 1:30
    1 X 25 easy 1:15
    Four times through, IM'ers go 1 round of each on the build and fast. No break, plenty of rest off of the easy 25.

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  12. Wednesday, 6/16/10

    by , June 16th, 2010 at 03:09 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo


    Warm –up
    300 swim
    (150 fr/150 ba)
    4 x 50/ 50 Build
    (free, ave 41)
    8 x 25/30 Strong
    (did odds free, evens back)

    Main Set:
    1 x 200/20sr Build (free - 3:05)
    2 x 100/2:00 IM -Strong (1:40-41)
    1 x 200/20sr Build (free - 3:05)
    4 x 75/1:30 Free or Back -Strong (free - 1:01-03)
    1 x 200/ 20sr Build (free - 3:06)
    6 x 50/1:00 Back -Strong (ave :46-47)
    (extra 30 sec rest to get a drink)
    1 x 200/20sr Build (free - 3:07)
    8 x 25/45 Back – Strong (:20-21)
    1 x 200 Smooth (free - 3:15)

    Kicks – With Fins (400)
    16 x 25/30 FAST
    (with zoomers, 1-8 free w/ board 18-20; 9-16 on back in streamline, 20-22)
    Warm Down
    100 easy free/back
    Total: 3200 meters
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  13. End Is The Only Part of The Word That I Heard

    by , June 16th, 2010 at 02:53 PM (Too Neurotic to be Suitably Aquatic)
    Question about "garbage yards:" My technique still has a long way to go. My developing lung capacity makes alternate-side breathing difficult when I get going, and I'm rarely hitting a nice, solid streamline after a turn. Elbows are dropping, hips are not rotating, head is not down, especially when I get tired.

    I often lead our lane, and I go fast so I don't hold up anyone behind me. But then I can't work on any of those issues, because I am full of go. Today we did 6x125 on 2:00, which is just at the edge of my ability. I know I got a workout because I saw stars and was heaving for air when it was over. But did I do myself more harm than good by letting my technique get sloppy? Or is it OK just to get some cardio in there and improve my overall fitness? Is this an eternal question? This was the 3000 yards I finished today:

    4x200 s, k, p, build
    6x125 on 2:00
    4x225, 2 free / 1 IM / 1 breast
    6x75 fast
    100 back

    The music today, it had a theme. Can you guess?
    Babe I'm Gonna Leave You, Led Zeppelin, Led Zeppelin I
    I'm Not In Love, The Toadies, Basquiat: Original Soundtrack
    Don't Come Around Here No More, Tom Petty & The Heartbreakers, Southern Accents
    I'm Still Standing, Elton John, Greatest Hits 1970-2002
    What's Love Got To Do With It, Tina Turner, Billboard Top Hits: 1984
    Do You Really Want To Hurt Me?, Culture Club, The Best Of Culture Club
    She Moves On, Paul Simon, Concert In The Park (Disc 1)
    Who Will You Run To, Heart, These Dreams: Heart's Greatest Hits
    Whatsername, Green Day, American Idiot
    Love Kills, Freddie Mercury, Metropolis
    Sometime Around Midnight, The Airborne Toxic Event, The Airborne Toxic Event (Deluxe Edition)
    You Give Love A Bad Name, Bon Jovi, Slippery When Wet
    Oh l'Amour, Erasure, Pop! The First 20 Hits
    Bad Romance, Lady GaGa, The Fame Monster (Deluxe Version)
    I Am A Rock, Simon & Garfunkel, Greatest Hits
    You Oughta Know, Alanis Morissette, Jagged Little Pill
    Go Your Own Way, Fleetwood Mac, Greatest Hits
    Kandi, One eskimO, One eskimO
    Baby Did A Bad Bad Thing, Chris Isaak, Forever Blue
    Friend Is A Four Letter Word, Cake, Fashion Nugget
    Where Did Our Love Go, The Supremes, The Supremes [Disc 1]
    Even The Losers, Tom Petty & The Heartbreakers, Greatest Hits
    Piece Of My Heart, Janis Joplin, Janis Joplin's Greatest Hits
    I'm Gonna Find Another You, John Mayer, Continuum
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  14. Float On

    by , June 16th, 2010 at 02:38 PM (Chicken's Nuggets)
    The Northwest Passage and the Inside Passage have both been done to death.

    These days, the navigation of only one Passage strikes fear in the hearts of able seamen the world over. The Back Passage.

    The Back Passage of Manhattan.

    Many have tried to swim up the nut-brown waters of the East and Harlem Rivers and return to their place of origin via the dysenteric Hudson, and many have succeeded. In fact, most have succeeded. I actually succeeded once myself, last year in July. But that was merely a dress rehearsal for this year's odyssey.

    MIMS 2010 was tough! I was 25 minutes slower than last year's "quiet swim", but it's impossible to compare one year to another. This year the Hudson was quite rough for a long time, not fun as my lower back decided to hurt terribly for the whole swim. I was never really able to climb out of the funk from the back pain, so just tried to keep my head down and plod along. After a few rough hours in the Hudson I didn't think I would make it and had to ask my paddler if I was going to get there or if I was just kidding myself. "Only 2 more miles" he said!! It was only then that I really cheered up!!!!

    Climbing that aluminium ladder at the finish is something I'll never forget. I confess I had a moist eye from the relief and joy.

    The following is just a snippet of my adventure, including training and finishing. Many friends helped out in so many ways! Thankyou all. Thanks to Bill White for the emailed workouts!! I'm going to actually start doing the sprint and IM ones now . Thanks to Vivebene for many hours of company in the cold (and not so cold) lake at Promontory Point. Thankyou Chaos for all the help and the ride from the airport! Thanks to the Wolfpack for so much moral support

    I also raised about $750 for the American Macular Degeneration Foundation

    [nomedia="http://www.youtube.com/watch?v=aLfqvjocJ00"]YouTube- Manhattan Island Marathon Swim 2010[/nomedia]
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  15. On Philosophy and Amateur Brain Experimentation

    by , June 16th, 2010 at 01:27 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    The other day, my fellow depressive Bill and I were discussing the convolutions of my most recent sickness unto death. Perhaps discussion is the wrong word. For this portion of the conversation, I was Ille and Bill was Hic (or is it vice versa? I was the talker; he the listener.)

    Let us call this latest condition of mine X. Bill said nothing as I enumerated all the variables I could possibly think of that might be causing, or at least exacerbating, X. Let us call these variables M, F, L, R, C, and 997-aFL (s4) subtype Pi.

    {Note: at this point, bird-of-a-feather neurotics who have a faint sense of deja vu might want to re-read my October 20th, 2009 vlog entry, "Anatomy of a Nutty": http://forums.usms.org/blog.php?b=5966}

    During the current "discussion," Ille and Hic were sitting in the clouds at Woodland Swimming pool, a horsefly occasionally buzzing around preparing to deliver one of its disproportionately nasty bites.

    Oh, where have you gone, bags of Horse Urine we once draped around our pool to trap these fiends?

    In any event, against this background of humidity and the threat of a painful blood-sucking bite that could take place at any moment, Bill appeared to stay awake throughout my self-diagnostic analysis. When I moved on next to the treatment possibility ruminations phase, he just as patiently as before listened to the spectrum of potential remedies I had managed to conceive for myself, most of which will involve either a doctor's prescription pad, or a willful ignoring of the prescribed courses I have already been consigned to follow.

    When I had finally exhausted myself of all "man of action" self-delusion, all "rage rage against the dying of the light" impotent questing for a cure, Bill smiled in the bemused fashion of those who have traveled similar low roads and long ago made peace with the incorruption and ineradicability of their own weltshmerz!

    I sighed, all talk having leaked out of me, and Bill became Ille and I Hic, which is where we should have been, of course, all the while.

    He said, "Don't look left, don't look right. Just look straight ahead and move forward through the horror that is life for people like us. All else is distraction and a waste of time."

    At this precise moment, as it was dawning on me that I had never in my life met quite such a philosopher, the horsefly landed on Bill's lovely wife Colleen's head and its mandibles cracked open. Bill smacked the brutal bastard hard enough to stun them both.

    I found the fly on the concrete unkinking its little legs and stretching its gossamer wings, gathering its forces, as it were, to attack once more. Before it could do so, however, I was able to lift a plastic Adirondack pool chair and position its front left leg over the insect's body, and crush it to perdition.

    The fate of us all, eventually!

    Unblinkingly and without naps, cocking my head neither left nor right, allowing my orbs no swivel room either in any direction other than straight ahead, I resolved to take his advice as best I could.

    The gift of hopelessness for the neurotically hopeful is, alas, something we in the latter camp cannot enjoy continually. Instead, we take it out now and then and say to ourselves, "Ah what a fine, fine present this is! I should play with it more often."

    But then our essentially flawed natures overcome us once again, if not quite so deeply as before. And we begin to experiment with things from left and right fields, respectively--though not with as much soul-shattering confidence as once we were able to muster.

    And so it has been over the past several days that I have concocted strategies to test out variables M, F, L, R, C, and 997-aFL (s4) subtype Pi.

    The first of such tests is the slashing of a certain daily dosing of a certain nightly palliative, one famous for not brooking rejection gracefully.

    Yesterday, having turned my back on Substance P, I could hear the sound of electric bug zappers inside my brain everytime I moved my eyes too quickly. This bzzzzzz, perhaps ironically, was most pronounced when looking suddenly to the left or right--exactly as Ille had forewarned!

    Another odd quirk: an embarrassing load of sentimentality that proved very close to uncontrollable. Imagine that feeling non-sociopaths get at the end of tear-jerker movies like Home Alone or The Death of Little Nell or Ron Burgundy: Anchorman, where the eyes flood with tears even though you know you are being manipulated, and you pray the theater lights remain dark long enough to compose yourself so that your wife or girl friend or golden-hearted escort service referral does not think you are a pussy!

    It was thus for me with everything I encountered yesterday: weepiness triggered by junk mail, a perfectly ripe avacado, intimations of mortality, the death of horseflies.

    Today, the electric brain is quieter now, the ducts desiccated.

    Tampering with variable 997-aFL (s4) subtype Pi, alas, has done little to improve the sickness unto death; just as Bill predicted!

    I shall take his gift out of storage again, and look at it a little longer this time, before allowing myself to succumb to another sideways search for hope.

    Tinkering with variables M, F, L, R, and C, I'm sure, will prove no more helpful than experiments with 997-aFL (s4) subtype Pi. I doubt I will spend much time concerned with them, and I wish I could spend no time on them at all.

    But I can't. It's not my nature. For some, the beauty of hopelessness can take years to reveal itself.
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  16. LCM Here I come!

    So I'm going to be swimming in the Park Ridge 1500 on June 26th. It will be my first time ever doing a solid mile. Ever.
    The very next day, I'm going to swimming in the 50 back/50 free/100 free up in Appleton for the Badger State Games.
    Now - I'm not exactly nervous. I've swam 2-3 miles in a single practice before. That's really no big deal.... This time its different though. This time they're in an LCM pool (and I'm used to the SCM pool I practice in right now) and this time they're in front of people who aren't just swimming next to me.
    Now for those of you who've never read this, or really don't know me here's the twenty second background: I have recently discovered "athleticism" in the past 2 years. Before that I was in a lot of activities, but never very athletic or competitive. So this new drive to be good, if not great at something and to not lose, and to push myself to my furthest horizons is very fresh and very powerful in my heart right now.

    So right now I'm going to put out my goals for this meet and talk about how I plan to achieve them.

    My goals for the 1500:
    1) Maintain a consistent pace with no more than a 3-4 second deviation between any two laps.
    2) Keep my *average* split time under 1:50.
    3) Finish the race strong, even with nothing left in my body.
    4) Dolphin kick off the wall at least 80% of the time.

    My goals for the Badger State Games Meet:
    1) Under 35 in the 50 Free (its LCM, a whole new beast for me)
    2) Under 1:30 for the 100 Free
    3) Under 45 for the 50 Back
    4) Dolphin kick off the wall for my ONE turn.
    5) Dolphin kick after my glad for the back.
    6) Don't screw up my Back start.

    So in the 1500:
    I'm going to keep my eye on the clock if possible. I swim about a 2 minute 100 (SCM) in practice when I'm totally fatigued. I've never swam a straight 1500 before. I don't think I've ever done more than 600 straight. In any case, I think coming in really fresh should give me the ability to do at least the first 20 laps around or under 1:50. I'm also going to finish the last lap or two all out. There's no excuse to have anything left in the tank after that.
    Nutritionally - I'm going to make sure I have enough long burning carbs in the body. This is probably going to be (minimum) a 25 minute swim for me. So some complex carbs (shredded wheat) with my usual protein in the morning!

    In the BSG Meet:
    I'm going to push myself pretty much to absolute limit on each race. I want to make sure that I give 100% in all 3 races. By this time, since its the day after the 1500, I should be pretty used to the idea of an LCM pool. I'm planning on showing up an hour early for warm ups and make sure I get *at least* 4-5 laps (preferably about 10) in so I can get a feel for the pool. I have 1 turn in this meet, I do NOT want to screw it up.
    Nutritionally - Since the meet doesn't start until about 1 PM, I'm going to eat a very solid breakfast (I do every day, but I'm going to make sure I have it properly balanced to give my body what it needs). Then I will be snacking on some faster acting carbs with protein right before my first event and between each of my events.

    For Both Meets:
    I'm going to step it up another day and get a 4th practice in per week at another pool as a guest. It will actually be the same pool as the Park Ridge 1500, so I will be getting familiarity with the pool as well as giving myself another opportunity to swim. Besides, mixing up the LCM and the SCM might do me some good!

    So even if I don't win (which - logically speaking I probably won't win anything). I will at the very least have beaten my goals. Which is what this counts for! Some day I may be competitive with the rest of the world, but for now, I'm just going to have to keep racing myself.

    That being said - does anyone have any suggestions for where I could improve further upon my goals? Any ideas for things that will give a novice swimmer a last minute boost?

    Thanks!
  17. Wednesday Jun 16th 2010

    by , June 16th, 2010 at 11:35 AM (Ande's Swimming Blog)
    Wednesday Jun 16th 2010

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    [ame="http://www.usms.org/forums/showpost.php?p=216620&postcount=1460"]Swim Faster Faster INDEX[/ame]


    LCM
    6:30 - 8:00
    Austin UT Swim Center
    whitney Coached,
    swam with ERIN, tyler, mike, Nate, Paul, doug, tenielle, ned, & paul
    dove in on time
    wore b 70 jammers

    WARM UP LCM
    3 rounds of ( 200 fr, 100 IM)

    MAIN SET LCM

    4 x 50 fl on 1:00 desc
    went 32ish

    500 fr

    4 x 100 bk on 1:40 desc
    went 1:12

    500

    4 x 150 br on 3:00
    went 2:15

    500

    4 x 200 fr on 3:20 desc
    took extra min rest between 3 & 4
    went 2:16

    100


    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX
    entered: 8 50 Freestyle, 20 100 Butterfly, 22 50 backstroke, 28 200 Individual Medley,
    50 breastroke, & 50 butterfly


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

    Updated June 16th, 2010 at 01:32 PM by ande

    Categories
    Swim Workouts
  18. 6/16/10 morning working

    Swam this morning with age groupers from 6-8am. Was dragging big time because had to go up to Cleveland (3hr drive) to do some work. Left Cleveland around 230am and was sitting in pool parking lot by 545.

    25 meter outdoors

    Warmup
    300 swim
    300 IM, kick/drill/swim

    Main Sets:
    4x100 free @1:15 held 1:08's
    50 easy
    8x25's fly @30
    4x100 free @ 1:10 held 1:08's
    50 easy
    8x25's fly @ 30

    2x100's free @ 1:45 200 race pace,held 1:06
    50 easy @ 1:00
    2x50's @ 1:00 sprint into and out of flags
    2x50's @1:00 200 race pace, held 31's
    2x100's free @ 1:45 200 race pace, held 1:06
    50 easy @ 1:100
    2x50's @ 1:00 sprint into and out of flags
    2x50's @ 1:00 200 race pace, held 31's

    600 free, first 300 use right paddle only and left fin only. last 300 use left paddle only and right fin only. This was first time I ever did this but works on body balance in the water

    6x200's pull free @ 2:45, cruise speed, held 2:20's

    200 warmdown

    Will do my 6 mile run later this afternoon. Right now its time to crash and burn!
    Categories
    Uncategorized
  19. A great 800 day

    by , June 16th, 2010 at 08:20 AM (Mixing it up this year)
    Today felt good and I am ready for the meet, but unfortunatley I may not make the cut to swim the 400 at the meet. Too many kids signed up.

    5x200@3:30 Free
    500 Free kick w/fins 25 easy/25 mod/25 fast
    12x50@1:15 as 50 Fly skull, 50 1 arm fly, 50 fly all w/fins
    800 Free w/paddles & bouy went 11:59 RACE PACE
    100 Free easy
    4x50 from block 15 meter sprints rest easy free

    Total 3200 meters
    Categories
    Uncategorized
  20. ... another MIMS blog

    a virtual friend from the channel discussion forum, it was a pleasure to finally meet him in person. scroll down the link for Rob's report!
    Rob Kent

    http://lostswimming.com/http:/lostsw...vents/LOSTRace
    Categories
    Uncategorized