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  1. Wednesday, June 8, 2011 7:30pm Lactate Double

    by , June 9th, 2011 at 12:53 AM (Fast Food Makes for Fast Swimming!)
    Went in to the YMCA for a little more tonight, didn't really have a plan ahead of time, kind of was a last minute decision to swim.

    Warmup:
    400 Free
    400 Pull
    200 Free

    rested about 3-4 minutes trying to think of something to do.

    5 x 100 Free AFAP @ 3:00 from a push
    just floated and kicked gently out around the flags and back between each, trying to slow down the breathing.
    -- went 58, 59, 59, 58, 59

    500 EZ Free
    ------------------
    2000 Yards + 2900 from the A.M. = 4900 for the day.

    Those 100s were a little tough. Not a whole lot of recovery time, and my muscles were starting to feel the burn after 3 of them. It was good to do some fast swims like this in a practice.
    Now it's time.

    Updated June 10th, 2011 at 11:09 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  2. Wed., June 8

    by , June 8th, 2011 at 10:57 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises
    back extensions, 25 x 2 x 15
    flutter kicks on bosu, 2 x 50
    power wheel roll outs, 2 x 15
    chin ups, 4 x 4
    knee tuck jumps, 2 x 10
    power squats, 140 x 1 x 10, 160 x 2 x 10, 180 x 1 x 10, 200 x 1 x 10
    hip hinges, 30 x 2 x 10, each leg
    push press, 50 x 2 x 10
    skull crushers, 50 x 2 x 10
    -- Went too low on the last one and dropped the bar behind my head. First thought: oh no, my shoulder. But it seems to be fine. Going to ice tonight though.

    20 minutes foam roller & stretching
    -- I can really tell that I have been negligent about stretching lately.


    Reflections on last year of drylands:

    I haven't reviewed my blog yet, but these are the off the top of my head thoughts:

    1. Did a lot more plyos than in previous years -- plyos good. I want a plyo box for my birthday. The scoundrels at my gym have hidden them away.
    2. Did a lot of leg work -- good. My kicking seemed better than ever this season, especially considering the loss of the tech suits.
    3. Stopped doing dead lifts except on a rare occasion for some unknown reason -- probably not good. If I had to guess why, I'd say it's likely because I keep forgetting to bring my gloves to the gym.
    4. Didn't do as much upper body work. I seemed to be obsessed with lower body work most of the year for short course/SDKs. -- probably bad idea for a sprinter. I certainly seem to have less upper body strength at the moment, though not substantially so with the exception of chins & pull ups. Probably did enough lat pull downs to maintain.
    5. I never periodize lifting. Though enough random lifting of the same types or groups of lifts could have the same net effect.
    6. I seem to be recovering more slowly from lifting than in previous years. Though I could just have forgotten how much I whined then.
    7. After ingesting amino acids at all the correct times for a month, I detect no discernible difference in recovery speed. Not sure how quickly one feels the effect from AAs ... might take longer.
    8. I am considering switching to fewer exercises and more sets just to shake things up a bit.
    9. Bikram seems incredibly unappealing when it's 100 degrees outside.
    10. Thoughts anyone?

    I was hoping to go to Rockville tomorrow again, but if the heat wave is still here I may opt to swim inside.

    Very proud that Fort Son's lightweight 4 was All Met (Metro DC) "Best Boat." He's going to learn to scull this summer and row with a couple buddies. College coaches seem to advise no competitive rowing over the summer to avoid burnout during the school year, when they train year round.

    Updated June 9th, 2011 at 05:22 PM by The Fortress

    Categories
    Swim Workouts
  3. It was horrible but wonderful at the same time!

    by , June 8th, 2011 at 06:42 PM (Workout Swimmer)
    My right deltoid is a little sore this week, but I am plugging along anyways. Today was horrible/awesome at the same time!

    100 free
    600 back/free
    800 with paddles & big fins (this was so exhausting!)
    400 kick, 75 fast 25 easy
    12 x 50 on :50
    18 x 100 on 1:40 in groups of 6, holding the same time throughout, theoretically sprint the last 6 (This was the horrible/awesome part) - I had to get out at 16 to go to work (fortunately!) and used the last 100 (#16) as a cool down.

    Total: 4100LCM

    Commentary: I just realized that about 6 weeks ago, I would have been thrilled to keep 3 x 100's on the 1:30. Now I do it routinely. Also, I was holding 1:23 - 1:24 on the 18 x 100's - which is quite respectable, especially since there was an FSU swimmer (recent grad) who was only holding 1:20's right beside me - and she only had to do 12 x 100 on the 2:00 (Sprinters lane). I've also lost about 10lbs in the past month too. Guess this 'splains why my arms are tired & my pants are looser!
    Looking forward to tomorrow & Friday - I'm only swimming an hour tomorrow, probably only about 3000 or less, and Friday will be 2000 or less & then I leave work at 11am to go to the meet!! Woo Hoo!

    Updated June 8th, 2011 at 10:14 PM by Celestial

    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters 5:30 AM Workout -06/09/11

    by , June 8th, 2011 at 05:13 PM (Sarasota Y Sharks Masters GOLD Workout)
    We are hosting a meet this weekend so we bill drop the yardage and do some shorter stuff.

    LCM
    WARM UP:
    1 X 200 3:45
    4 X 100 2:00
    1 X 300 5:15
    5 X 100 1:45

    1 X 200 kick+100 easy swim

    10 X 50 1:20
    odd: easy
    even: build
    All choice

    1 X 100 easy swim

    8 X 50
    odd: 25 sprint/blocks/25 easy
    even: 25 easy/25 build to race finish

    1 X 50 easy
    1 X 50 @100%/Blocks

    WARM DOWN: 4 X 50 easy 1:00

    3000M
    Categories
    Swim Workouts
  5. Tues June 7, 2011

    by , June 8th, 2011 at 04:25 PM (Canuck Countdown)
    Kinsmen Aquatic Centre
    WWU Pool (SCM)

    WARM UP
    4 x 100 Free @ 2:00 desc 1 - 4

    4 x
    (25 kick / 25 swim @ 1:00,
    50 kick / 50 swim @ 2:00,
    50 kick / 50 swim / 50 kick @ 3:00)

    MAIN SET
    3 x
    (2 x 200 Free @ 3:00 (held 2:27 - 2:29),
    8 x 25 (200 IM order) @ :30 desc 1-2)

    32 x 25 pull (alt back and free) @ :30

    Total = 4200 meters

    Commentary
    First workout in a week. Felt much better than last Tuesday, when I was un-motivated and only managed 2400 meters before getting out early. I always feel like I lose fitness very quickly after Nationals, but tonight's set showed me different.

    I won two awards at our club's annual awards banquet on Saturday - (1) Male Member of the Year ("for his active involvement with the club on a day to day basis in pursuit of making us a better swim club") ; (2) Most Memorable Swim (for our 4 x 100 Free Relay at Nationals that set a new National record - despite the fact that my teammates were very tired and extremely hungover after an bender that didn't see them back to the hotel until 4:00 am!).
    Categories
    Uncategorized
  6. Partners, Progression, Popov and Periodization

    Partners

    First, today's main set, team practice scy, had my own lane.

    4x400 on 5:05 hold 1:10 pace
    - rest went from ~25s to 20 on last
    - started at just over 1:10 and faded to just over 1:11.
    - only 6 hours sleep last night (low for me)
    - calorie debt

    Because of the last two points, I was actually worried I wouldn't be able to make the interval at all, but ended up surprised with the set. Lack of sleep usually impacts my workout a lot. Being in calorie debt for two weeks, I expected to fade toward then end, that and the fact my endurance still kinda sucks.

    After practice coach Anna asked me if I work harder when I trained solo or when Josh (the new fast guy) was swimming next to me. I thought it was a good question and the answer probably varies for everyone, so here is my answer. I work consistently harder when Josh is swimming beside me (or behind). Not having Josh at practice for the 400 set made no difference, but I took the set after the 400 set much easier than I would have if he had been there. He still lacks the endurance to push me on the longer distances, but he is never more than a stroke or two behind on short rest 100s and speed work is usually a race.

    Progression

    On the way home from practice I was thinking about how hard it is to determine if you are moving in the right direction in swimming. Lifting is very straight forward, lift more weight or more reps or you are not progressing. Meet times are infrequent and test sets are either so frequent that they don't consistently show improvement or so infrequent that they don't provide regular progress updates. I am not saying that test sets and meet times are ineffective just less obviously define progress. To avoid falling into a rut with training, constant tracking of practice times seems necessary. My training seems to be more consistently intense when I am logging my practices with details on pace for the main sets.

    Popov

    Driving to work I was thinking of the mental discipline swimming takes. I get up at 4:18am most mornings to go swim, and I am pretty happy with that as far as discipline goes, but imagine Popov back in the day training with Gennadi Touretski. The mental discipline to put forth the effort to go within a couple percent of your goal time every time he stepped up on the block must have been ridiculous. I am looking for a tiny bit more mental discipline, to push just a little outside my comfort level regularly, and that should result in speed improvements. Assuming that whole adaption to stress theory is right.

    Periodization

    Hans Selye is known for his work on the biological stress/adapt relationship. He had a theory that an exercise was nocuous to the point of being able to cause death if the load was too large or too frequent, but repeated sub-lethal exposures to an exercise would lead to tolerance of the exercise.*

    I like the idea that my training is sub lethal but I need to spend more time closer to death and seek failure more often

    This stress/adapt effect leads organizers to plan around projected adaption rates and thus we have periodization (one version). At a low level, periodization is starting to seem more of a distraction than a help. It makes sense as a time management tool, for example if you have 6 training objectives of equal value and time cost and six training days per week, one day per objective. But maximizing progression would seemed hindered if a three workouts week consisted of 1 hard 1 moderate 1 hard, disregarding how the swimmer feels.

    On a macro level it still makes sense to me. It is pretty obvious that tapering should be done before a meet and not randomly at the beginning or in the middle of a season. For now, my micro period only specifies donkey distance on Sunday, when I consistently have time to train more than an hour.


    * Practical Programming for Strength Training Rippetoe & Kilgore
    Categories
    Uncategorized
  7. When things aren't easy

    Today I met up with a friend to do a workout at Riverbank. One of my TNYA teammates showed up as well, and we all three ended up sharing a lane, and doing some of the same sets. I was pretty tired today and not feeling great, so it was nice to have friends to buoy me up. The goal today was simply to get in some basic aerobic work. Here’s how it went:

    800 lcm warmup

    4 x 400, various combos of fr/bk

    3 x 200 FR desc.
    1 x 100 kick
    2 x 200 FR, steady pace
    1 x 100 kick
    1 100 FR fast
    1 x 100 kick

    5 x 100 IM

    400 warmdown + play

    Sometimes when I’m struggling in a workout, I try to think of 5 things that are going right, so that I can remind myself of them when I start thinking about how much longer the set will last, or how slow I’m feeling. I don’t often have to do this—I’m usually pretty good at staying positive and happy when swimming—but when I do, it works surprisingly well. (I think I picked up this trick at a swim clinic I went to). Usually there’s some reasonably good part of my swimming—streamlines, catch, rotation—that I can focus on, but today this was my list:

    · My goggles are amazingly clear. (They were a new pair).
    · My swimsuit fits me just right.
    · I really like both my lanemates.
    · Breathing to my left side feels a little more natural today than it did yesterday.
    · I have leftover prosciutto and melon to snack on after workout.

    (That last one wasn’t actually about my experience in the pool, but it probably cheered me up most of all!)

    Tomorrow will definitely be a rest day, even though I’ve already had one of those this week.
    Categories
    Uncategorized
  8. Another Distance Day....

    by , June 8th, 2011 at 01:32 PM (Year Three: The Road Back)
    These back-to-back distance days are proving to be a challenge. But.... If it doesn't kill me, it will make me stronger. Right?!

    I'm trying to get a read on how crowded practices at the school will be. Monday and Tuesday were pretty packed; today was a bit lighter. Still, there were three in my lane and, since we went through the main set three times, we each led one round. For the distance-type workouts, the swimmer always has the option to swim, kick, or pull as they wish. What I did is in parantheses; change as you want. Since my lane mates are quite a bit faster than I am, when I led the last (and quickest) round, I wore my fins the entire round.

    Here's what we did:
    300 Warm-Up
    1 x 200 Kick on 4:00
    3 sets:
    - 1 x 400 on 7:00 (moderate free, hard kick, moderate free)
    - 1 x 300 on 5:00 (hard free, moderate kick, negative split free)
    - 1 x 200 on 3:30 (moderate free, negative split kick, moderate free)
    - 1 x 100 on 1:45 (negative split free, moderate kick, AFAP 100)
    300 Cool-Down
    Total Yards - 3900

    By the end of this practice, I was absolutely exhausted. I did, however, finish the last set (which was questionable in my mind). Since I was leading the lane, however, I didn't want to "wimp out" and I just kept going. YAY!

    Enjoy your swims today and I'll check in tomorrow.
    Categories
    Swim Workouts
  9. Wed Jun 8th, 2011 LCM

    by , June 8th, 2011 at 11:34 AM (Ande's Swimming Blog)
    Wed Jun 8th, 2011 LCM

    Lifted weights

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool LCM
    6:00 - 7:30 dove in 6:04
    wore FS PRO jammer
    swam with nate, Mike, chris, Tyler, todd & James s
    beside Larry, Sharon, & Pat


    WARM UP
    1000
    did 20 x 50 on 45

    Main SET: LCM

    3 x 500 desc done 50 fl 100 bk 150 br 200 fr
    go when last person in you lane touches

    10 x 50 k on 50

    5 x 200 on 3:20 done
    25 fl fast 25 fr easy, same with bk, br & fr

    assigned 10 x 50 k w fins on 40
    did 6 x 50 k flutter with board no fins
    rest 1:00 before last and went 38

    assigned 400
    did 200 easy

    rest 2:00

    50 fl fast
    went 27


    Meets

    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    will probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays
    Categories
    Swim Workouts
  10. Wed 6/08

    by , June 8th, 2011 at 10:29 AM (The Labours of SwimStud)
    I've been in the outdoor pool a few times now at 5:30am...we have some top swimmers and distance folks. I was beginning to feel like I was struggling to keep pace...and it was irritating me. to the point I nearly got out. This wasn't due to ego, there is always someone (usually lot of someones) who is faster, but today it was getting to me as I hate being off the interval or barely making it.
    That said, I took stock in the shower and realised I'd swum 4000LCM (90% Free today) in 75 minutes when I normally do 4000SCY in 90. It's just a lesson in looking at the glass half full not half empty.

    Warm Up
    800 FR
    2 x 300 Pull 3:30/45 ( I did a 200 then a 300)

    Main - Twice Through
    4 x 50 FR :50
    1 x 200 IM (I skipped Fly due to shoulder issues and not wishing to do butterstruggle on it.)
    4 x 150 FR 2:30 ( Had to skip a 100 in here someplace b/c shoulder)
    100 EZ

    Post Main
    2 x 300 Pull I did #2 slow as cool down
    Categories
    Uncategorized
  11. Wednesday, June 8, 2011 5:00am

    by , June 8th, 2011 at 10:26 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    300 Free
    300 Pull
    100 Fly Drill
    6 x 50 Kick w/ board @ 1:00

    4 x 200 (50 Sw, 50 K, 50 Dr, 50 Sw) 1 each stroke IM Order @ 3:10

    3 x 200 @ 3:00
    #1 100 Fly, 100 Back
    #2 100 Back, 100 Breast
    #3 100 Breast, 100 Free

    4 x 100 Free @ 1:20

    100 EZ

    --------------
    2900 Yards

    Meet this Sunday: Corvallis, OR Long Distance Pentathalon
    200 Back, 200 Free, 200 Breast, 200 Fly, 400 IM, in that order. (last 2 events are gonna be fun)
  12. This week is just going thru the motions

    by , June 8th, 2011 at 08:28 AM (Mixing it up this year)
    Could not move, even my kick stunk! I know my lungs were having issues this morning and the allergies in the area are bad, but I am not sneezing or coughing or having any nasal problems I know of.

    I just hate feeling this tired in workouts and NO I won't take a day off until Sunday. Have to move my back in the mornings or the whole day is shot.

    Warmup was the only thing I did well on today.

    400@7:30 Free
    300@5:30 Free
    200@3:45 Free
    100@1:45 Free
    4x50@2:00 Free kick w/snorkle could not even do them in 1:30 (that is bad)
    200 Back kick w/fins
    200 Free rotational kick w/fins
    200 Back kick w/fins fashion model
    200 Free kidk w/fins & board
    500 Free w/snorkle & fins rotational catch up drill catch up at the hips not in front
    500 Free with 4 beat kick easy

    Total 3000 meters
    Categories
    Uncategorized
  13. Maid Marion

    by , June 7th, 2011 at 10:53 PM (Swimming, Life, and Other Stuff!)
    I am loving summer school this year! Instead of keeping your class 4 hours straight and single-handedly teaching them the entire SS1 curriculum we are each teaching 1.5 modules and the classes are rotating around to the teacher whom is teaching their scheduled activity. My schedule is a 2 day water safety lesson followed by 1 day of archery! Since swimming and archery are 2 of my very fav things to teach I am loving every minute of it! Today I hit 4 bulls-eyes in a row while demonstrating the "draw to anchor/ aim / fire!" I'm really not that good; well only when 50 or so kids are watching!
    Tonight's swim was at Forest Park with Nasti! The practice was fairly short, maybe we've started our taper for the 5K? I think we were all just hot and un-motivated!
    **no warm-up for me
    **4 X (150 @ 2:30 / 50 @ 1:00)
    **4 X (100 Free @ 2:00 / 50 Free @ 1:00)
    **5 X 100 Free @ 2:00 (some type of drafting drill that required the last person to lead the next 100!)
    **6 X 100 @ 2:00 (some type of breathing pattern work)
    2,500 LCM

    I was going to do an easy 500 before retiring, it didn't happen. Debbie brought an underwater camera and we had lots of fun with it! I'll see if I can post a couple off FB. It'll be good practice for my weak tech skills!
    Categories
    Uncategorized
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  14. Retry, Swim w/my Ilk, Tuesday, June 7

    by , June 7th, 2011 at 10:01 PM (The FAF AFAP Digest)
    Swim/LCM @ Rockville:

    Warm up:

    600 various

    10 x 50
    odds = 25 drill + 25 swim
    evens = 25 kick + 25 swim

    Main Sets:
    -- used fins

    10 x 50 back kick
    odds = fast 25 SDK + 25 easy kick
    evens = easy 25 SDK + 25 fast kick

    4 x through tempo swim:
    2 x 50 back
    1 x 100 back

    100 EZ

    2 x (fast 50 fly + easy 50)
    1 x (50 fly @ 100 pace & 100 breathing + 50 EZ)

    Total: 2800 m

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

    Commentary:

    Journeyed to MD again today. This time to the outdoor LCM pool in Rockville MD (only 25 minutes). Met up with Julie Roddin and Susan Williams. Julie brought me Luna bars. Julie swam with Susan and I during warm up, and then wisely ditched us for her Bay buddies who seem like they can swim forever. I swam the main sets with Susan who, as many may know, has mad skillz at back and SDK. Wow, pretty cool swimming with someone my own kind and my own speed! Susan loves the alpha fins. I keep forgetting that I own these and should probably try them for swimming (not kicking). There was no pace clock. Susan and I took a fair bit of rest on the main sets (chatting involved, of course). I suck at long course, so I'm feeling pretty tired after that effort.

    I pulled my blog a couple days ago after all the nastiness and moral superiority (gag) on the sandbag thread. I personally don't care whether swimmers manipulate their seed times for any reason, and pass no judgment. I do love our wild west forum with it's debate & trash talking (though no will ever win an argument with an anti-sandbagger even if the facts are in their favor!). But I don't need to be called an immoral cheater by the likes of Stillwater. And having spoken to more women on FB, they feel the same way I do about mixed gender meets. What a shocker! Friends persuaded me to take my blog (always bereft of that crap) off invisible. Hopefully, everyone can stick to making fun of my workouts or my fins or my height or whatever else you can think of!

    Updated June 8th, 2011 at 10:59 AM by The Fortress

    Categories
    Swim Workouts
  15. Retry, Swim w/my Ilk, Tuesday, June 7

    by , June 7th, 2011 at 10:00 PM (The FAF AFAP Digest)
    Swim/LCM @ Rockville:

    Warm up:

    600 various

    10 x 50
    odds = 25 drill + 25 swim
    evens = 25 kick + 25 swim

    Main Sets:
    -- used fins

    10 x 50 back kick
    odds = fast SDK to 25 + 25 easy kick
    evens = easy SDK to 25 + 25 fast kick

    4 x through tempo swim:
    2 x 50 back
    1 x 100 back

    100 EZ

    2 x (fast 50 fly + easy 50)
    1 x (50 fly @ 100 pace & 100 breathing + 50 EZ

    Total: 2800 m

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

    Commentary:

    Journeyed to MD again today. This time to the outdoor LCM pool in Rockville MD (only 25 minutes). Met up with Julie Roddin and Susan Williams. Julie brought me Luna bars. Julie swam with Susan and I during warm up, and then wisely ditched us for her Bay buddies who seem like they can swim forever. I swam the main sets with Susan who, as many may know, has mad skillz at back and SDK. Wow, pretty cool swimming with someone my own kind and my own speed! Susan loves the alpha fins. I keep forgetting that I own these and should probably try them for swimming (not kicking). There was no pace clock. Susan and I took a fair bit of rest on the main sets. I suck at long course, so I'm feeling pretty tired after that.

    I pulled my blog a couple days ago after all the nastiness and moral superiority (gah) on the sandbag thread. I personally don't care whether swimmers manipulate their seed times for any reason. And I do love our fiesty forum with a lot of debate & trash talking. But I don't need to be called an immoral cheater by the likes of Stillwater, et al. And having spoken to more women on FB, they feel the same way I do about mixed gender meets. What a shocker! Friends persuaded me to take my blog (always bereft of that crap) off invisible. Hopefully, everyone can stick to making fun of my workouts or my fins or my height or whatever else you can think of!
    Categories
    Uncategorized
  16. Swim w/my Ilk, Tuesday, June 7

    by , June 7th, 2011 at 06:51 PM (The FAF AFAP Digest)
    Swim/LCM @ Rockville:

    Warm up:

    600 various

    10 x 50
    odds = 25 drill + 25 swim
    evens = 25 kick + 25 swim

    Main Sets:
    -- used fins

    10 x 50 back kick
    odds = fast SDK to 25 + 25 easy kick
    evens = easy SDK to 25 + 25 fast kick

    4 x through tempo swim:
    2 x 50 back
    1 x 100 back

    100 EZ

    2 x (fast 50 fly + easy 50)
    1 x (50 fly @ 100 pace & 100 breathing + 50 EZ

    Total: 2800 m

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

    Commentary:

    Journeyed to MD again today. This time to the outdoor LCM pool in Rockville MD (only 25 minutes). Met up with Julie Roddin and Susan Williams. Julie brought me Luna bars. Julie swam with Susan and I during warm up, and then wisely ditched us for her Bay buddies who seem like they can swim forever. I swam the main sets with Susan who, as many may know, has mad skillz at back and SDK. Wow, pretty cool swimming with someone my own kind and my own speed! Susan loves the alpha fins. I keep forgetting that I own these and should probably try them for swimming (not kicking). There was no pace clock. Susan and I took a fair bit of rest on the main sets. I suck at long course, so I'm feeling pretty tired after that.

    I pulled my blog a couple days ago after all the nastiness and moral superiority posturing on the sandbag thread. I personally don't care whether swimmers manipulate their seed times for any reason. And I do love a fiesty forum with a lot of debate. But I don't need to be called an immoral cheater by the likes of Stillwater, et al. And having spoken to more women on FB, they feel the same way I do about mixed gender meets. What a shocker! Friends persuaded me to take my blog (always bereft of that crap) off invisible. Hopefully, everyone can stick to making fun of my workouts or my fins or my height or whatever else you can think of.
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout -06/08/11

    by , June 7th, 2011 at 05:05 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    1 X 250 4:30 4:15
    1 X 150 2:45 2:30
    3 X 100 2:00 1:45
    Twice. Round 1 intervals left, 2 right.

    10 X 50 free 1:20
    Alternate easy-build-fast by 50. #10 is easy

    1 X 200 kick 5:00
    2 X 100 kick 2:30
    1 X 100 easy swim -

    4 X 50 moderate 1:15
    1 X 100 @ race pace from the blocks
    1 X 100 easy swim -

    6 X 150 free 2:40
    each 50 within the 150 faster

    WARM DOWN: 4 X 50 easy 1:00

    3900M
    Categories
    Swim Workouts
  18. Back to SCY

    by , June 7th, 2011 at 04:09 PM (Year Three: The Road Back)
    For whatever reason, the pool that was set as LCM yesterday was SCY today. That has me wondering what it will be set up as tomorrow. The nice thing about LCM is that I don't get lapped nearly as quickly as I do in SCY. But... that is another story. I am still trying to recover my legs after the NFL Training Camp challenge, but haven't seen any real progress yet. It's a bit disheartening in the pool for two reasons: 1) I seem to have lost all of my speed and 2) it's highly noticeable with the group I'm swimming with now. At the Y, I was "fast" - compared to the everyday noodler that shared the pool. Now, even though I'm managing to hold a 1:30 pace over 800 yards, I was lapped by everyone in my lane by 500 yards (they were swimming a 1:15-1:20 pace) and I was almost the very last of about 30 swimmers to complete the 800 yards. Talk about going from night to day. But... I do realize that this is the place I need to train in order to get faster and faster. And, the workouts are more intense in this group - no extra minutes of rest, etc. It will make me better... it will just take a little time and a tougher skin. But... I did hang in there today and complete the entire 800 instead of stopping when everyone else was. Guess there's some good in that - mental toughness and all. So... It's time to begin celebrating the little things.... until I find the big things again.

    Here's what we did today:

    300 Warm-Up
    8 x 50 Drill/Swim on 1:00
    2 sets:
    - 1 x 800 on 14:00 (1st free, 2nd kick)
    - 1 x 400 on 7:00 (1st free, 2nd kick)
    - 1 x 200 on 3:30 (both free)
    400 Pull Cool-Down
    Total Yards - 3900

    Since the kids are off school and it's 90+ degrees out right now, we're going to head off to the pool and cool down. At least the air conditioning guy was here last week and fixed our no-longer-on-the-blink air conditioner. YAY!

    Anyhoo, enjoy your swims today and stay cool!
    Categories
    Swim Workouts
  19. Tuesday, June 7, 2011 5:15am

    by , June 7th, 2011 at 01:24 PM (Fast Food Makes for Fast Swimming!)
    Little bit sore today, mainly in the lower back. Must've done something at work with all the climbing up and over/under conveyors and such fixin' stuff.

    Took it easy today, probably will double tonight if all goes well.

    Warmup:
    3 x 200 Free :10 rest
    1 x 200 Fly single arm 3/3 EZ
    1 x 100 Kick on back
    1 x 100 Free

    12 x 100 Free @ 1:20 (held 1:13ish)

    10 x 50 Free @ :40 (held :33/:34)
    -----------------
    2700 Yards
  20. Tue Jun 7th, 2011 LCM

    by , June 7th, 2011 at 12:25 PM (Ande's Swimming Blog)
    Tue Jun 7th, 2011 LCM

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    Whitney Coached
    UT, main pool LCM
    6:00 - 7:30 dove in 6:06
    wore S PRO jammer
    swam with Nate B, Nate O, Chris, Todd, Tyler, & Ned beside Larry, Sharon, Pat & Jim


    WARM UP LCM
    went around 800

    Main SET: LCM

    12 x 150 on 2:15 desc 1 - 3
    R1 100 fr 50 fl
    R2 100 fr 50 bk
    R3 100 fr 50 br
    R4 100 fr 50 k

    assigned 3 x 400 with fins
    Did: no fins, 3 x (250, skip 100, 50 strong)

    assigned: 1000 pull neg split
    Did:
    1st 500, swam smooth,
    arms hurt so around 250,
    I rested some, & skipped around a 50
    after the first 500,
    everyone in our lane bailed but me and Todd
    We rested a minute
    2nd 500
    wanted to go pretty fast
    Todd went 1st with his big blue oars (huge paddles), I went 2nd, 5 sec behind & stayed with him
    went 6:05
    ave 1:13.0

    150 easy

    50 fr fast
    went 26

    Meets

    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    will probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays
    Categories
    Swim Workouts