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  1. Tuesday, 6/22/10

    by , June 22nd, 2010 at 12:17 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo
    Recovery day

    Warm-up
    300 choice
    (did free and back)
    300 scull (position 1, 2 and 3)
    4 x 50/50 Build
    (swim time around 43)
    8 x 25/30 (#3 & #7 FAST)
    (1-4 free, 5-8 back)

    Main Set:
    Speed Play Set:
    Repeat following 3 times –this is continuous!
    125ez-25fast-100ez-25fast-75ez-25fast-50ez-25fast-25ez-25fast
    (rounds #1 & #3 were free, #2 was back)

    Sculling with Fins
    2 x 50/5sr Forearm Scull(#1)
    1 x 50/5sr Major Stroke Build
    2 x 50/5sr Mid-Scull(#2)
    1 x 50/5sr Major Stroke Build

    Cool down
    100 easy swim

    Total: 2900 meters
    Categories
    Uncategorized
  2. Tuesday Jun 22th 2010

    by , June 22nd, 2010 at 10:28 AM (Ande's Swimming Blog)
    Tuesday Jun 22th 2010

    weighed 217

    Subscribe to Ande's Swimming Blog


    LCM
    Whitney Coached
    6:30 to 8:00
    Austin UT Swim Center
    swam with todd, tyler, john, paul, ned, sharon, & Kelly
    dove in at noon
    wore b 70 jammer

    WARM UP
    400 done 75 fr 25 fl
    400 done 75 k 25 bk
    400 done 75 fr 25 br

    MAIN SET

    3 rounds of
    25 str 25 fr
    50 str 50 fr
    75 str 75 fr
    100 str 100 fr
    rest to regroup
    400 fr dps
    rest about 1:00
    1) fl
    2) bk
    3) br

    10 x 50 on 1:20
    odds 25 bk spin dril 25 easy
    evens 25 fast 25 easy

    200 easy

    then I though I was done
    I was walking to go to the locker room & UT coach kim said, We're doing the kick set wanna join us
    so I said sure

    8 x 100 k FAST on 3:00
    1) 1:15.4
    2) 1:18.4
    3) 1:18.4
    4) 1:19.4
    5) 1:20.3
    6) 1:21.8 kim asked me to stay streamlined the whole way, which hurt really bad, & I had a foot cramp
    7) 1:22.3
    8) 1:19.3
    ave 79.41
    dove #1 pushed 2 - 8


    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX
    entered:
    Fri
    8 50 Freestyle,

    Sat
    20 100 Butterfly,
    22 50 backstroke,

    Sun
    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
    Categories
    Swim Workouts
  3. From Chloe.... MIMS recap

  4. 6/21-6/22

    by , June 22nd, 2010 at 08:00 AM (The Labours of SwimStud)
    Did some swimming the last 2 days...i'll get to that.
    I lifted yesterday in the morning for about 45 minutes...it went well.

    6/21
    Swimathon
    Swam 5000 yards--I broke mine into 500 yard blocks..which was hard enough because of the number of kids leaping about in the way hehe...my shoulders were aching...

    6/22
    Morning Workout.
    500 Swim was written as an 800 but I arrived a few minutes late and I needed a few mis warm up stretches.

    4 x through
    4 x 100 1:30 desc.
    4 x 50 :50

    1 x 250 1:30 Pace Was meant to be 500 but my shoulders weren't complying after the 5k and swimming at threshold.
    1 x 100 2:00 fast
    1 x 250 1:30 was meant to be 300 I did what I could.
    1 x 100 2:00 fast.
    1 x 100 1:30
    1 x 100 2:00 fast.

    600 EZ

    The faster swimmers got the full 4500 done but I did what I could. 1:30 pace is right on threshold for me. if I hadn't done the 5k yesterday I'd probably have been ok. the distance stuff is tricky for me...I still can't keep a solid pace going once my shoulders have heated up. Still a good workout. I didn't dog it...a few more group workouts and I should feeel the difference.
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  5. Strong back day today

    by , June 22nd, 2010 at 07:31 AM (Mixing it up this year)
    Took a little while to get moving but once I was into it wow. I realy need those warmups and warm downs as I realized this past weekend. The older I get the more I have to loosen up.

    400 Free
    300 Free kick w/fins
    200 Free pull w/paddles & bouy
    100 Free
    600 Back kick drills w/fins alt. streamline, fashion model and partial recovery
    10x100@2:00 as 50 free/50 back pull w/paddles went 1:43, 1:41, 1:40, 1:40, 1:38, 1:38, 1:38, 1:38, 1:38, 1:38
    200 free kick w/fins easy
    200 free w/fins 10 kicks then stroke strong
    300 free relaxed swim
    100 1 arm fly
    100 Free easy

    Total 3500 meters
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    Uncategorized
  6. Back from the beach

    by , June 22nd, 2010 at 12:18 AM (Elise's Fitness Fun)
    Was at the beach from Wednesday, June 16 until today. I blogged Wednesday and Thursdays runs at the beach. Wednesay's run was actually done on the beach without shoes. Thursday's run was done on the bike/run path along the road and definitely with shoes. Took Friday and Saturday off.

    Sunday, went to the Destin Y and did the following:

    Warm-up: 400 Reverse I.M.
    8 x 50 Free on 1:00

    10 x 100 Free on 20 seconds rest - held 1:10

    200 easy

    2000 SCY

    In the early evening, went for a 40 minute run on the beach without shoes.


    A month after Nationals, and I seem to have only put on a pound. Interestingly enough, I see that my upper arms have shrunk while my hips seems to have grown. I had thought about starting on a triathlon program this week to do a sprint tri in August. Was kind of looking forward to doing some tough workouts and hoping to drop a few pounds. With the heat, I can't seem to get very excited about getting in shape to do triathlons. Plus, I seem to have kept my various medical ailments under control with what I've been doing up until this point. Not really sure I want to risk "medical stability" by taking on a triathlon trainng program.

    I need some kind of goal to shoot for to get me motivated to work out. Guess I'll sleep on it and figure things out tomorrow.
    Categories
    Uncategorized
  7. Monday, June 21

    by , June 21st, 2010 at 10:36 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    16 x 25 shooters w/MF
    belly, left side, right side, back

    Main Sets:

    10 x 100 kick-pull @ 1:30
    50 free kick on side (left, right) + 50 free w/paddles & fins

    1 x 50 scull
    1 x 50 AFAP back w/fins (went 23.5-24)
    1 X 50 EZ
    1:00 vertical breast kick

    6 x 100 @ 1:50
    odds = breast pull
    evens = russian breast drill
    (focused on not undulating on pull down)

    1 x 50 scull
    1 x 50 AFAP back w/fins (23.5)
    1 x 50 EZ
    1:00 vertical breast kick

    10 x 100 kick-swim @ 1:30
    odds = 50 dolphin kick w/board + 50 single arm fly
    evens = 50 back kick + 50 back

    1 x 50 scull
    1 x 50 fast breast w/fins (cramped, went 31+)
    1 x 50 EZ
    1:00 vertical breast kick

    6 x 100 @ 1:30
    free pull w/paddles

    100 EZ

    Total: 4750

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


    Commentary:

    Posting this after the longest Monday night summer league meet ever ... The team had to get a special exemption to keep the pool open longer, the two teams were so big. I am dead from standing for so long in the heat. Lots of breaststroke DQs as usual. It's amazing the bizarre stuff you see on the evilstroke -- one kid took 4 breaststroke kicks while still fully submerged on the start. I had to DQ a fast USA kid because he was fully submerged before touching the wall on his backstroke finish. The kids think it's cool to have to that long dive to the finish, but it can be illegal.

    I felt much better in the pool today after eating more normally yesterday (and retoxing ). I was pretty surprised I still had good speed on my AFAP 50 backs. Actually, I felt like I had good leg speed, but not good arm speed.

    As my vaca approaches, I am somewhat bummed I have to be out of the water for another 2 weeks. I feel like I am just getting back in shape. And I know 2 weeks out of the pool, even with other exercise, will require a new start up period. And Jimby has warned me this is NOT a good thing. Oh well, at least my shoulders will be well rested.

    I am frighteningly busy the next 2 days, but hope to get in a quick gym session tomorrow and go to my first LC practice of the season tomorrow night. I'm sure that will be a kick in the pants.

    I need to pack ... I abhor packing.

    Updated June 21st, 2010 at 10:58 PM by The Fortress

    Categories
    Swim Workouts
  8. Monday, June 21

    by , June 21st, 2010 at 10:35 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    16 x 25 shooters w/MF
    belly, left side, right side, back

    Main Sets:

    10 x 100 kick-pull @ 1:30
    50 free kick on side (left, right) + 50 free w/paddles & fins

    1 x 50 scull
    1 x 50 AFAP back w/fins (went 23.5-24)
    1 X 50 EZ
    1:00 vertical breast kick

    6 x 100 @ 1:50
    odds = breast pull
    evens = russian breast drill
    (focused on not undulating on pull down)

    1 x 50 scull
    1 x 50 AFAP back w/fins (23.5)
    1 x 50 EZ
    1:00 vertical breast kick

    10 x 100 kick-swim @ 1:30
    odds = 50 dolphin kick w/board + 50 single arm fly
    evens = 50 back kick + 50 back

    1 x 50 scull
    1 x 50 fast breast w/fins (cramped, went 31+)
    1 x 50 EZ
    1:00 vertical breast kick

    6 x 100 @ 1:30
    free pull w/paddles

    100 EZ

    Total: 4750

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


    Commentary:

    Posting this after the longest Monday night meet ever ... The team had to get a special exemption to keep the pool open longer, the two teams were so big. I am dead from standing for so long in the heat. Lots of breaststroke DQs as usual. It's amazing the bizarre stuff you see on the evilstroke -- one kid took 4 breaststroke kicks while still fully submerged on the start. I had to DQ a fast USA kid because he was fully submerged before touching the wall on his backstroke finish. The kids think it's cool to have to that long dive to the finish, but it can be illegal.

    I felt much better in the pool today after eating more normally yesterday (and retoxing ). I was pretty surprised I still had good speed on my AFAP 50 backs. Actually, I felt like I had good leg speed, but not good arm speed.

    As my vaca approaches, I am somewhat bummed I have to be out of the water for another 2 weeks. I feel like I am just getting back in shape. And I know 2 weeks out of the pool, even with other exercise, will require a new start up period. Oh well, at least my shoulders will be well rested.

    I am frighteningly busy the next 2 days, but hope to get in a quick gym session tomorrow and go to my first LC practice of the season tomorrow night. I'm sure that will be a kick in the pants.

    I need to pack ... I abhor packing.
    Categories
    Swim Workouts
  9. 6/21/10 workout

    Swam this evening on my own. Felt the need to relieve some work stress and this is the best way I know how. Been thinking about things with this new project I have thrown at me. Im gonna try like hell to get at least 4 days in a week. Figure if I can do that I might still do a meet or two this summer.

    25 yard pool
    Warmup
    500 whatever
    10x50's @ 50 drill/swim

    Main Sets:
    5x100's free on 1:20 decend, 1:07, 1:04, 1:01, 59, 57

    10x50's @ 45 kick w/ fins, 1st 25 kick down only fast, 2nd 25 swim back fast, did odds fly, evens free

    4x300's pull free @ 4:00 these were decend and working them with plenty of rest, 3:20, 3:15, 3:10, 3:05

    300 kick no fins, butterfly kick on back

    5x100 IM's @ 1:20 held 1:12's just cruise

    200 warmdown

    Plan on swimming in the morning with age groupers.
    Categories
    Uncategorized
  10. Monday at St Charles

    by , June 21st, 2010 at 06:50 PM (Adventures in Swimming)
    Coached the Sharks SCY Inside

    Warm Up
    300 Swim, 200 Kick, 200 Pull

    Set 1
    4 x 25 Kick :05 r
    2 x 50 Drill/Swim by 25 :10 r
    3 x 75 Descend :15 r
    Repeat

    Set 2
    4 x 125 75 DPS, 50 Increase speed, Maintain Stroke count :15 r

    Set 3
    200 Swim Good Effort :10 r
    4 x 25 Kick Recover :10 r
    2 x 100 Swim use 6 beat kick on last 25 of each 100 :15 r
    100 EZ
    1 Min rest, Repeat

    Warm Down
    6x25 Drill/Swim/Whatever

    I swam this after work. There must have been 30 5-8 year olds having
    lessons while I was swimming. Those are some BRAVE Instructors!!!
    Categories
    Uncategorized
  11. Saturday's Madness

    by , June 21st, 2010 at 06:42 PM (Adventures in Swimming)
    Coached the Sharks SCY Outside

    This is a modified version of a couple of different workouts I found here. Thanks!!

    WARM UP
    600 Swim, Nice and easy, mix in a drill or kick Every 4th length
    Try These ~ CATCH UP, FTD, FTD CATCHUP (MY Favorites)
    Or Right Arm with Left arm in front and vice versa
    3 Strokes ~ balance face up w/6 kicks 600/600

    SET 1
    4 X 75 BUILD @ 1:05 (about 10 sec rest)
    3 X 100 NEGATIVE SPLIT @ 1 :25 (about 15 sec rest)
    2 X 125 PULL @ 1:45 (about 15 sec rest)
    3 X 100 DESCEND @ 1:30 (about 20 sec rest)
    Go for it on #3, Use the 1st 2 kicks to recover,
    Give # 4 a SOLID Effort
    4 X 75 KICK @ 1:30 (about 10 sec rest) 1450/2050

    SET 2
    6 X 100 Distance Pace @1:25 (about 10 sec rest)
    Masters Minute Rest
    600 1 EZ 1 HARD, 2 EZ 2 HARD, 3 EZ 3 HARD, 3 EZ 3 HARD
    2 EZ 2 HARD, 1 EZ 1 HARD
    Masters Minute Rest
    6 X 75 DP-2 @ 1 : 05 (about 10 sec rest) 1650/3700

    10 Minute Floaty Time (Special Request last week) or
    ?? x 50 SWAM AS
    2 X 50 ON :60
    2 X 50 ON :55 ETC……
    TILL YOU CAN’T MAKE IT.
    DO 1 MORE EZ, YOU’LL DO 12 IF YOU MAKE :35 TWICE
    Warm Down or
    Bonus Set 25 UW Dolphin, 25 EZ, 25 No Breath ~ :10 or so rest Repeat ??

    We had 3 guest and a swimmer from a year or so ago rejoin.
    I didn't get to swim this, I went home and raked the grass I cut 2 days ago
    (about 1.5 Acres) and spread it on our garden yo help keep the weeds down.
    Then it was Kalhua, coffee, and chocolate Milk on ice time. YUM!!!
    Categories
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  12. Double Monday Jun 21th 2010

    by , June 21st, 2010 at 04:27 PM (Ande's Swimming Blog)
    Double Monday Jun 21th 2010

    I plan to train doubles M W F this week & next


    Subscribe to Ande's Swimming Blog


    weighed 217 after practice

    scy
    Whitney Coached
    noon to 1:15
    Austin UT Swim Center
    swam with james fike, Beimir, & ned
    dove in at noon
    wore b 70 jammer

    WARM UP
    2 rounds of
    300
    200
    100 k went 1:09 & 1:04

    MAIN SET

    10 x 50 on 35
    made it

    6 x 150 on 2:15

    10 x 50 on 35
    made it


    assigned 6 x 150 on 2:30
    did 6 x (50 fr bk, 50 rest, 50 fr bk)

    10 x 50 on 34
    made it

    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
    Entered Zones yesterday & got my hotel
    Categories
    Uncategorized
  13. Sick Nutrition

    So I finally caught something. And it is TERRRIBLEEEE!!!
    Really - I'm whining, imagine me with a high pitched voice and the crabby moaning sound.

    If I am Superman, then sinus infections are my kryptonite. I get one of those and you can count me being pretty much down for the count for 1-2 days minimum. I'm usually tired because i don't sleep, dizzy because I don't breath (and sometimes eat) and unable to sleep because I can't breath and I'm dizzy.. Its really a vicious circle.
    Fortunately - someone out there invented the Neti Pot, and someone else out there invented Mucinex. If I ever meet either of those people I will offer to kiss their feet and father their children.... Not that that is awkward at all.

    ..... NUTRITION! Right.....

    So our metabolism can be kept akin to a fire. Hence why we burning calories right? So the problem with being sick is you don't want to eat. Your fire can't burn without fuel. Even if you have a lot of fat stored away (like I do), that's more like wet wood that doesn't burn until you have a hot enough fire going in the first place. So you REALLY have to eat when you're sick. Not A LOT by any means, but enough to sustain a healthy metabolism.

    So now the question begs - what nutrition defines PROPER nutrition while you're sick?

    Here's what I think I know:
    Proteins are designed to burn hot and build muscles.
    Veggies are designed to fill you up and give you essential nutrients without giving you a lot to burn.
    Fruits are there for quicker energy and for nutrients.
    Grains are there for longer burning energy (assuming they're complex) and fiber.

    So when you're sick in bed - you don't need fruits as badly, because you're not going to be doing anything rigorous that will require a quick boost.
    If you're not hungry, the veggies aren't going to give you too much to burn, and they'll fill you up, so they're slightly more necessary.
    Whole grains are going to give you some longer burning energy and some healthy nutrients.
    Protein .... well IMHO you ALWAYS need some good ol' protein in the diet. Something low in saturated fats... like turkey or chicken.

    So after this weekend of being sick and thinking through the whole shindig- my goal is to keep some whole wheat turkey noodle soup with veggies frozen around the house. It will provide a healthy amount of protein while giving me the complex carbs and nutrients that I need! Plus - if its home made - its something new for me to learn how to cook. I call that a win win situation.

    What is your "kryptonite" ?
    What do you eat when you're sick?

    What is your favorite activity (aside sleeping) to do when you have a sick day? (Anyone who says the Price is Right automatically wins +1 for the day)
  14. Sarasota Y Sharks Masters 5:30 AM Workout -06/22/10

    by , June 21st, 2010 at 02:33 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    5 X 100 1:45
    4 X 200 3:20

    9 X vertical kick on 1:00/ :40 on-:20 off

    SCY

    4 X 250 free 4:00
    #1 200 moderate/50 fast
    #2 150 mod/100 fast
    #3 100 mod/ 150 fast
    #4 250 fast

    1 X 200 IM 3:30
    4 X 50 1:00
    50's: Round 1 fly, round 2 back, round 3 breast.
    Break between rounds.

    10 X 50 choice 1:00
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy 1:00

    4200M/Y
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout -06/22/10

    by , June 21st, 2010 at 02:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    5 X 100 1:45
    4 X 200 3:20

    9 X vertical kick on 1:00/ :40 on-:20 off

    SCY

    4 X 250 free 4:00
    #1 200 moderate/50 fast
    #2 150 mod/100 fast
    #3 100 mod/ 150 fast
    #4 250 fast

    1 X 200 IM 3:30
    4 X 50 1:00
    50's: Round 1 fly, round 2 back, round 3 breast.
    Break between rounds.

    10 X 50 choice 1:00
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy 1:00

    4200M/Y
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -06/22/10

    by , June 21st, 2010 at 02:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    5 X 100 1:45
    4 X 200 3:20

    9 X vertical kick on 1:00/ :40 on-:20 off

    SCY

    4 X 250 free 4:00
    #1 200 moderate/50 fast
    #2 150 mod/100 fast
    #3 100 mod/ 150 fast
    #4 250 fast

    1 X 200 IM 3:30
    4 X 50 1:00
    50's: Round 1 fly, round 2 back, round 3 breast.
    Break between rounds.

    10 X 50 choice 1:00
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy 1:00

    4200M/Y
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout -06/22/10

    by , June 21st, 2010 at 02:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    5 X 100 1:45
    4 X 200 3:20

    9 X vertical kick on 1:00/ :40 on-:20 off

    SCY

    4 X 250 free 4:00
    #1 200 moderate/50 fast
    #2 150 mod/100 fast
    #3 100 mod/ 150 fast
    #4 250 fast

    1 X 200 IM 3:30
    4 X 50 1:00
    50's: Round 1 fly, round 2 back, round 3 breast.
    Break between rounds.

    10 X 50 choice 1:00
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy 1:00

    4200M/Y
    Categories
    Swim Workouts
  18. Monday, 6/21/10

    by , June 21st, 2010 at 02:14 PM (A comfort swimmer's guide to easy swimming)
    SCM, with Carrie


    Warm – up:
    300- swim (did a mix of free & back)
    200 kick (did IM kick, breast & free with board)
    200 drills
    3 x 100/1:45 Build (went 1:28-29 on these)
    3 x 50/1:00 desc. (free - 42-41-39)
    6 x 25/40 strong (fly/back/free x 2 on these)

    Main Set:
    Sprint free or stroke
    2 x the following:
    8 x 25/1:00, strong pace
    (did IM order x 2 on 1st round, fly-back-free on the 2nd round)
    150/3:00 smooth
    on the 2nd round had to move to indoor pool partway through the set because of swim team.
    6 x 25/1:00 fast
    (fly-back-free x 2 on these both rounds)
    1 x 300 smooth


    Total: 2350 meters, 550 yards
    Categories
    Uncategorized
  19. shutting it down, kinda

    Well, summer training is kinda over for me now. I suppose this is not a bad thing since last year I did not swim at all in summer, I was out of pool from June until end of August last year.

    I was given a big work project that will be comsuming my time. Will be configuring and loading a whole lotta servers with biometric algorythms and companies software. Also a chance I might be goint to Sweden for 3 weeks to do install of system and build their network for them.

    I do plan on at least trying to get in 3-4 days in the pool but cutting back on intensity and try to maintain what I have until fall.
    Categories
    Uncategorized
  20. Saturday, 6/19/10

    by , June 21st, 2010 at 02:08 PM (A comfort swimmer's guide to easy swimming)
    SCM, w/Carrie

    Warm – up
    300 Swim
    4 x 50/50 Build
    8 x 25/30 Strong

    Main Set: Distance Free
    18 x 100 @ 2:00 as:
    3 - Free
    3 - back

    Cool down
    300 easy swim

    Total: 2700 meters
    Categories
    Uncategorized