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  1. Sat with the team

    Spent the entire day with the team today. After practice they all went to breakfast and then to the beach for the day. I skipped breakfast because I needed to get home to help the wife get my two girls ready plus two friends that were going also. Have you ever tried to get out the the door with five women?

    I really felt the my lack of swimming lately at practice today. School is now out so I will have more time to refocus myself. I have three weeks to get it all back before our LCM state meet. Plenty of work to do!

    Practice went like this...

    300 Choice

    12 x 50 @ 60
    1-6 fly/back by 25
    7-12 breast/free by 25

    5 x 200 @ 2:40 (90%)

    100 EZ

    10 x 100 @ 1:30 (90%)

    12 x 50 pull
    1-4 back @ 60
    5-8 free @ 50
    9-12 fr @40

    200 w/d


    Our team is participating in the Swimming Saves Lives program next week by offering free swim lessons to those would need it. I was surprised at how the slots filled up so quickly. I am really pumped to be a part of this. Because of this my plan is to shake my tail out of bed and get my pool time in before work since I will be busy with lessons each night after work. It is a shame that people don't know how to swim especially living so close to water. Can't wait!!!!
  2. Tipping Point

    by , June 5th, 2011 at 02:22 AM (Swimming, Life, and Other Stuff!)
    OW swimming in not for the faint of heart. I've enjoyed a few 5K's, 2 miles, and 1 mile ow swims in the last couple years. I had a bad Big Shoulder's last year followed by the horror of Fran Crippen's untimely death during an ow event. I decided I didn't want to do it anymore, In fact last week whilst completing a solo workout I was trying to figure out who could replace me in a mixed relay team (5K) each in 2 weeks.
    I was headed to the Monon this morning to swim with a buddy, she didn't show. I randomly decided to drive up to the lake since 2 of my fav swim buddies were due to start a swim in 40 minutes. I'm so happy this series of events caused me to end up at the lake with Byron and craig! We had a delightful 2.3 mile swim. After the first mile I loosened up and felt amazing! The water was a sparkling 75 degrees and fairly clear for Morse. We even bumped into Jim Barbour in the middle of the lake; he's swimming the 25K without tapering and following up a couple weeks later with the Straits of Gibralter swim. Next week we'll do the whole course out there and be totally ready on race day! I'm back in the saddle and happy to be there!
  3. Apple Capital Meet (USA-S) Saturday's Results

    by , June 5th, 2011 at 12:21 AM (Fast Food Makes for Fast Swimming!)
    Today was a looooong day. Warmups were at 11:00am, with the afternoon session starting at 12:00pm. It's 8:00pm right now. The only thing that saved me was the 2 1/2 hours after the 100 Free that I spent at home staying out of the sun.
    All my events in USA-S I swim as exhibition so as to not take away any placing points or awards from the kids/teams. I'm just swimming for the times.

    My 1500 from last night I was the 5th fastest time (and was not chicked).

    100 LCM Free: 1:00.10 (previous best 1:00.11) BEST TIME!! NEW LMSC RECORD (by .01)
    Was 12th place (I was chicked by 1 female - Shari Hart, 40 yrs old from the PNA - 59.96 Good job to her!!
    Going out I felt great, but coming home I was breathing every stroke, and my legs were burning on the last 25. Wanted under a minute soooo bad.

    50 LCM Fly: 28.87 (previous best 29.00) BEST TIME!! NEW LMSC RECORD (by .13)
    Was 5th place
    I found that as long as I kept my head down I was fast...whenever I took a breath I could feel the brakes being applied. Still a fast swim.

    200 LCM Fly: 2:26.62 (previous best 2:32.08) BEST TIME!! NEW LMSC RECORD (by 5.5 sec.)
    Was 8th Place - chicked by 1 sixteen year old - 2:26.56 - (.06 ahead of me)
    My splits tell it all. It felt great. I took it out a second slower than the previous two times, and ended up bringing the back half home strong with a 6 second drop. Yippie!!
    (Not sure if the slower 1st 100 or the Cheeseburger, Chips, and Mountain Dew from the concession stand did the trick to make me swim a faster race)
    I have a video that only has the 2nd 100 of the race (I'm in the RED CAP)
    [nomedia=""]YouTube - ‪6-4-11 200 Fly (2nd 100) Apple Capital USA-S meet‬‏[/nomedia])

    200 LCM Breast: 3:00.13 (2 sec. slower that last year)
    didn't get the splits
    don't know what place (don't care either)
    chicked by as many as possible.

    This last event (for me) was completed at 7:30pm or so. They had the 400 Free after the breaststrokes, and it was schueduled to end close to 10:00pm!! Very long day, and at least I was able to get home in the middle of it for a little R & R.

    Tomorrow is a lot shorter day, and I will be swimming:
    50 Free, 100 Fly, 200 IM, & 200 Free

    Updated June 5th, 2011 at 11:57 AM by jaadams1

    Swim Workouts , Daily Practices , Meets
  4. Beach swims

    Today I swam at Brighton Beach for the third day in a row. I went out both Thursday and Friday to meet friends for brief swims (2m and 1m). Both days were warm (70s), very sunny, and extremely windy. I was worried about getting too much sun swimming and hanging out on the beach 3 days running. That didn’t happen—I think the fine coating of sand I acquired on the windy days blocked any burning rays from getting through. One of my beach companions remarked that she felt like a piece of shake and bake chicken roasting in the sun.

    But the windy weather made for some fun waves—the swimming part was definitely a delight both days, with some interesting waves to play in. I did a little beat up by the water by the time I finished my swims each day, though, So I was glad when I arrived at the beach today and there was little wind and flat water, especially since I was hoping to get in a longer workout.

    The plan called for a 5-mile super-loop to start things off. We had seven CIBBOWS swimmers wanting to do that course, and we met up around 8 and got our stuff set up on the beach and readied ourselves to swim. The day was overcast, and the water had turned surprisingly cold—it was measured at 58 today! (It had warmed up to 65 or so last weekend). We plunged in anyway, and the water was beautiful and green and very clear. I had seen a pair of mating horseshoe crabs the previous day, and today there were just a ton of them in the water. We swam eastward to the end of Manhattan Beach, stopping every ½ mile or so to keep track of everyone. The current was strongly with us—every time we stopped and paused to count heads, it was striking how fast we were moving relative to the shore while just treading water.

    Coming back was a different story—swimming against the current was slower going. After getting back to the far of Brighton Beach, I moved in closer to shore, and as the water grew more shallow I could watch all the crabs (horseshoe and otherwise) scuttling around on the bottom as I swam—it was very cool! Soon I was back to the starting point, and I headed from there out to the pier and back. The sun poked out a bit, and I enjoyed its warmth and felt very peaceful and content as I stroked along. Occasionally I would go through a strikingly cold patch and would feel a little chilled, then it would end and I would feel warm again. By the time I reached the pier I was getting hungry, and was glad the swim back was quick and with the current.

    When I got out more friends had arrived, and I got to chat with lots of swimmers as I warmed up on the beach with some hot soup and tea. I was hoping to go for a second swim, so I put on a dry suit before bundling up. After running around on the beach some I was soon warm and ready to go. Many of the swimmers were dismayed by the colder temps this week, but I found one hardy soul willing to go back into the water with me, and we headed out towards the pier for second swim, this one 2 miles.

    With a swim buddy I went a little faster than I had been when swimming by myself, and stroking strongly through the water felt really good. The sun came out for a good long portion of our swim, and the water seemed more beautiful and clear than ever. There were enough gentle waves to know that I was swimming in the ocean, but they were small and regular enough to make swimming in them very easy and relaxing. The water even seemed to have warmed up a bit for this second swim, and I ended up really glad I ended up doing it—who knows when conditions will seem so perfect again?

    Once again, I was struck today by how enjoyable it was to just keep swimming steadily along without stopping for a good long while. It still messes somewhat with my sense of self to find that I actually like that sort of thing, after years of disliking and avoiding it—I feel like worms have eaten that former sprinterly part of my brain that used to find long swimming tedious and painful and listless-making. I do wonder if swimming in colder water is partly responsible for the difference, since it feels so distinctly good to me. I guess I will find out as the water temps warm up, as they surely will over the next few weeks!
  5. Long Course Meters.... It's - uhhh - really long!

    by , June 4th, 2011 at 07:17 PM (Year Three: The Road Back)
    So, today I headed to the IAM team's practice at North Central High School. And, holy &*^#$&*, I'd forgotten just how long long-course meters really is! Whew! After another day (yesterday) of drylands, hitting the water today with the team lead to very little rest, very fast intervals (at least for me), and the emotional uh-oh of seeing a long course pool for the first time in a year. It made me realize that I need to switch training sights - at least a few times a week - to get used to a long course pool before my July 2nd LCM meet. Anyhoo, here's what we did today:

    300 Warm-Up
    8 x 200 on 4:00 (odd: free / pull; even: IM - I wore fins)
    1 x 400 Free on 7:00 (I wore fins for the rest of the workout to make the intervals)
    2 x 200 Free on 3:30
    4 x 100 Free on 1:45
    8 x 50 Free on 1:05
    300 Cool-Down
    Total Yards - 3800 meters

    About 200 meters into the warm-up, I realized that my legs were seriously dead. Fortunately, I was swimming in a lane with my friends who were all about the same speed as I was - and who also wore fins for the free set. Interestingly enough, I also realized just how not-clear the water at the Fishers Y is by swimming in the amazingly clear water of North Central's pool.

    Funny thing - we swam early today (6:30am) because North Central was hosting an age-group meet with their warm-ups starting at 8am. So, as we were in the Free set, parents starting filling up the stands and age groupers started standing around the edge of the pool. Interesting how much harder you try when you know you are being watched, isn't it?

    Also - just as I was really getting exhausted on the 8 x 50s, I looked two lanes over and another swimmer caught my eye. Note that I'm doing free w/ fins and struggling... two lanes over is JW - a visibly pregnant swimmer doing what looks like effortless butterfly for her 50s. Now, when I first walked onto a pool deck for a master's practice, JW was swimming at the pool with me. She was pregnant then too and I was routinely getting my butt kicked by her. I realize that I've gotten much, much better and faster in the last two years, but I guess the more things change, the more things stay the same. I'm still getting my butt kicked by a pregnant swimmer. Huh....

    Oh well, tomorrow is a day off for me. I will definitely enjoy it - and watching the Federer/Nadal rematch at the French Open finals. As for you, enjoy your swims!
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout: 6/06/11

    by , June 4th, 2011 at 06:40 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:45
    4 X 150 2:45
    1 X 100 1:45
    4 X 150 2:30

    1 X 200 kick
    1 X 100 easy swim

    8 X 50 build 1:20

    9 X 100 2:10
    choice. 3-6-9 are fast

    1 X 100 kick 2:30
    6 X 50 kick 1:15

    8 X 50
    Odd:blocks-25 sprint/25 easy
    Even:25 easy/25 build to race finish

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  7. Ran into Steve at Lifetime again

    Again... the last time was over a year ago.

    Lifetime SCM
    Warm up
    - 400 swim
    - 200 back
    - 200 kick
    Main Set
    - 10x100 on 1:30 did 4x1:15, 3x1:14, 1:13, 1:12, 1:10
    Cool Down
    - 200 back ez
    - 200 free ez

    Went to lifetime a little later than normal, around 6:30am and someone was swimming well (shocker) in the lane next to the one I got into. He was doing some distance pulling when I did warm up and I had to intentionally ignore him to avoid racing through warm up.

    The plan for the main set was to descend from 1:25 to 1:15.*

    At this point I still have not recognized Steve as we have not been on the wall at the same time, but I start my 10 100s the same time he is flipping with fins, and pace off him maybe stay a little ahead of him.

    Oh 1:15 was faster than I wanted to start. Now the plan is to hold 1:15s the entire set.

    The plan works pretty well until we happen to line up again, out popped a 1:14 low. Now I feel that I need to step up the pace just to maintain my times since it is getting towards the end of the set, but times keep dropping. Motivated by "let's just get this over with" the last one was pretty speedy... for me.

    Steve finally stops while I am at the wall and I look over, "Hey your Steve right?". Look of shock on his face. "Yeah, we swam a set together last year."

    So thanks again Steve. A little motivation goes a long way.

    * This was not planned sandbagging, it was planned slacking.
  8. Sat Jun 4th, 2011 LCM

    by , June 4th, 2011 at 05:16 PM (Ande's Swimming Blog)
    Sat Jun 4th, 2011 LCM

    I plan to train pretty hard next week
    need to get in shape because I be on a cruise which is likely to be an easy training week and
    Fri Jun 10th is the start of my 30th HS class reunion, I can't make the Sat dinner dance because I'm leaving for Seattle that evening

    Subscribe to Ande's Swimming Blog

    Chris Coached, Whitney probably had a meet
    UT, main pool LCM
    7:30 to 9:00 dove in around 7:36
    wore B70 jammer
    swam with brandon, Jim and Stan
    beside Larry & Kristyne

    don't really remember I just swam easy 50's on 50 & 55

    Main SET: LCM

    20 x 100 as 4 rounds of
    4 free on 1:40 hold 1500 pace
    1 K fast
    then 1:00 break before starting the next round
    on the 4 I held 14's & 15's
    on the 1's k held around 1:26
    rested extra minute on last fast kick and went 1:18

    assigned 800
    did easy 50's and 25's, did around half

    changed into FS PRO

    assigned: 10 x 100 as 2 rounds of
    4 free on 1:35 hold 1500 pace
    1 IM fast
    did: 2 rounds of
    4 x 100 fr on 1:35 held mile pace
    rest 1:30ish
    50 fly FAST from a dive
    went 27, 26.8
    Rest 1:00

    100 easy

    lifted after swim practice

    Meets & Events

    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

    Thinking about doing this swim
    it's a wonderful cause
    2011 Got2Swim for Colin's Hope
    Swim Date: 9AM, Friday, September 2, 2011
    Swim Start: 4 Miles - Boat Ramp under 360 Bridge
    Swim Finish: Boat ramp just West of Abel's on the Lake/Mozart's/Hula Hut
    Swim Workouts
  9. LCM Again, Sat., June 4

    by , June 4th, 2011 at 05:00 PM (The FAF AFAP Digest)
    Swim w/Terrapin Masters @ U of Md:

    Warm up:

    400 swim
    200 kick
    (missed 100 of this as I warm up more slowly than a snail)

    4 x 150 @ 2:30
    25 EZ + 100 build + 25 EZ
    -- Can't say I really did the build part. I was still getting over LC feeling like open water again.

    "Sprint" Option:

    3 x (10 x 50) @ 1:10

    1 = EZ
    2-3 = 85%
    4-5 = EZ
    6-7 = 95%
    8-9 = WZ
    10 = 100%

    first 10 = free
    second 10 = non-free
    third 10 = choice (and used 1:15 interval)
    --couple minutes rest between sets

    Had to modify because, unlike my speedy lane mate Mollie, that interval is far too difficult for a wimpy sprinters like me to attempt without my stroke completely falling apart. But still loved the set -- did some fast 50s interspersed with recovery 50s. Used fins. Backstroke kick with fins is my fav recovery option -- air.

    First 10: #3, 6, and 9 were fast free, fly and back. Not sure of my times on these as I was looking at the unsychronized clocks.
    Second 10: #3, 6, 8 and 10 were fast. 2 back and 2 back kick, went 32-33ish, I think.
    Third 10: #4 and 8 were fast. Fly (29) and breast (34).

    I'm not sure what % effort level to give to my fast swims today. Maybe 90-95%. I felt like I was pacing my last 50 fly so as not to die big time.

    300 social kick w/Mollie & Julie

    8 x 50 free @ 1:10
    #1-2 - 4 breaths
    #3-4 - 3 breaths
    #5-6 - 2 breaths
    #7-8 - 1 breaths

    I did the first 4 50s with 4 breaths and then just resorted to slow recovery swimming. My breath control for free sucks and sucks worse in long course. Perhaps something I need to work on.

    Total: 3300 m



    Left Lil Fort's last soccer game a bit early this am to head over to U of Md to swim with the Terrapins, who were very welcoming. I was thrilled that it only took me 30 minutes to travel there; it's another state after all. It was also impressive that they had a sprint and distance option -- not common among masters teams. Though Mollie and I were the only takers on the sprint set. Was also very happy to see baby Rachel Roddin up close; she's tiny and adorable!

    My shoulders are pretty sore from all the jazzy pulling and pressing yesterday and my quads and shins are burning from the jumping. I am totally looking forward to a day off tomorrow. Though I shouldn't complain as Mr. Fort ran 10 miles this afternoon. Almost time for Prom!

    Updated June 4th, 2011 at 06:22 PM by The Fortress

    Swim Workouts
  10. An easy Saturday with the girls

    by , June 4th, 2011 at 02:21 PM (Mixing it up this year)
    I managed to get in some leg work that was worth while.

    10x100@1:45 Free
    500 Free kick 25 kick at surface/25 kick just below surface/25 kick deep (deep kick is the toughest
    200 Free w/snorkle
    300 Free kick w/fins
    500 Free kick w/fins easy

    Total 2500 yards
  11. Distance Free Day - 5500 yards

    by , June 4th, 2011 at 01:42 PM (A comfort swimmer's guide to easy swimming)
    SCY, solo
    Since I am planning to do the postal swims this summer as well as some open water, Saturdays are going to be distance free days. Goal is to get as much yardage in as possible during the 2 hours I have available for swim. Started with 5500 today and even though there was time to get another 1000 or so in, I was getting a bit tired as this is almost double what I usually do. So I stopped before my form fell apart.

    Warm up (500)
    200 swim + 100 kick
    4 x 50 scull/ drill

    Main set (4800)
    4 x 500 free/8:00
    4 x 400 free/6:20
    4 x 300 free/4:45
    all of above swims at ±1:30/100 pace. No extra rest between sub sets

    Cool down (200)
    2 x 100 back/2:00 easy

    Total: 5500 yards
  12. Tough week... need rest

    by , June 4th, 2011 at 10:25 AM (Pete's swim blog)
    Aside from ramping up my distance, I've been getting up earlier all week. It has been a major adjustment and my body isn't liking it at all. The big problem is sleep. Getting up at 4:05 means I really need to get to bed at 8:00. With 3 kids, this just isn't practical. So, I'm dragging through with 6 hours of sleep a night. Not sure how long I can hold up like that. There have been lots of positives though. I'm adjusting to long course quickly. I've put in 25 Km this week which includes taking monday off. My breast stroke feels great. I'm slowly getting to where I'm the fastest on all breast stroke sets except for the high school kids. Lots of catch up drills and left side breathing has helped iron out some flaws in my freestyle stroke. Look forward to next week but for now... some rest.


    Warm up
    400 IM down/free back
    200 Kick

    2 Times through
    * 3 x 200 100IM/100Free
    * 3 x 150 Pull one paddle only
    * 3 x 100 stroke down/Free back descend

    12 x 50 Free - 1:00 2 hard/1 easy
    400 Kick down/pull with board back

    300 Fly/Back/Free
    4 x 50 Breast Drill/Swim/Drill/Swim

    200 Cool Down

    (5000m Total)
    Swim Workouts
  13. Apple Capital Meet (USA-S) Friday 1500

    by , June 3rd, 2011 at 10:15 PM (Fast Food Makes for Fast Swimming!)
    I made it!! I conquered my fear. It's been about 15 years since I've done a LCM 1500, and I know why now. It may be another 15 years before I think about it again! ( least not till next year though)

    I swam a 2200 yard practice this morning at 5:00am which is way more than I usually do the day before/of a meet, so I guess I'm "swimming right thru" this one. My distance free always does better when I put in more yardage (imagine that!), which I have been doing over the past few weeks.

    Well, tonight I was the 13th overall seed in the 1500. It was mixed gender and I think only 3 girls were seeded ahead of me. I'll have to check the final results to see how many chicked me in the end.

    Here are the splits (stopwatch):

    32.3/35.9 (1:08.3)
    36.9/36.7 (2:22.0)
    37.5/37.9 (4:52.2) - 3 sec. slower than my 400 from 3 weeks ago
    38.5/38.3 (9:58.1)
    37.2/36.4 (18:52.60)

    My entry time was 18:56 which was an educated guess from the conversion of SCY 18:07 + about :20-:30 or so. I think I was 2nd or 3rd in my heat, which was nice. The kid next to me was back and forth for about the first 500 and then he fell back quickly. I even lapped a few of the outside lanes, which gave me enough time for about a 50 of cooldown (which isn't adequate, but will suffice!). My triceps and lats are saying OUCH right now, so I know I did good.

    I was very happy with my consistency. I wanted to hold 1:15s, but 1:16s will work. I got my LMSC record for both the 800 and 1500 LCM frees, so I did good. That means I don't have to swim either of these again this year. Very nice!!

    Tomorrow, I've got about 5 hours of overtime work to do in the morning before I head over to the pool for a long session.
    Tomorrow, I have the 100 Free, 50 Fly, 200 Fly, and 200 Breast. I'm the #3 seed in the 50 Fly! All the other events are going to be tough, but fun. I like being at a meet right here at home.

    Updated June 3rd, 2011 at 10:34 PM by jaadams1

    Swim Workouts , Daily Practices , Meets
  14. 30th Anniversary

    by , June 3rd, 2011 at 08:38 PM (Workout Swimmer)
    Today is my 30th anniversary. Started off in a stellar way - got up as usual at 4:50 for practice - got to the pool early (yeah!) and found out that the chlorine was so high (16) we couldn't get in. They faked it and let us in 45 minutes later - I did NOT do drylands - and we could really taste the chlorine for the entire 40 minute, 2150 swim.

    600 back/free
    6 x 100 pull on 1:30
    300 kick
    50 easy
    10 x 50 on 1:00, descend 1-3, hold 4 & 5
    100 easy
    Total: a grand 2150 LCM

    Then I went to work and handed in my resignation. Both of them had to pull me away from seeing (their) patients to beg me to stay (over my dead body) which then of course, forced me to be behind on getting to patients, and so I didn't finish seeing people until 30 min after close - with still charting to do. Surprise. But that's why I'm quitting. Happy Anniversary Honey - can I just go back to the pool and swim until I'm numb & can't remember what I'm upset about?
  15. More Jazzy Drylands, Friday, June 3

    by , June 3rd, 2011 at 08:23 PM (The FAF AFAP Digest)

    bench press
    warmed up with
    30 x 2 x 10, 45 x 1 x 10
    then did
    55 x 3, 15/13/14 reps
    probably needed more weight, as I didn't drop much in reps

    Kneeling cable pullover
    4 sets of 25, 20, 20, 15 at increasing mystery weights (5, 6, 7?)

    Face pull
    4 sets of 25, 25, 20, 15 (?) at increasing mystery weights (5, 6, 6?)
    -- I shamed Jazz into doing these at a higher weight.

    Dumbbell lateral raise
    8 pounds, 4 sets of 10

    Jazz went off to do more upper body, while I opted for explosive work.

    box jump, 10
    altitude drops from high box (yipee!), 10
    standing broad jumps, 10
    knee tuck jumps, 2 x 10
    overhead med ball slams, 10
    RC external rotators



    That was a lot of reps of the same exercise for me! It will be interesting to see if I'm sore tomorrow. Hoping to drop in for the Terrapins Sat. am workout. According to FB, they've already had their kick intensive practice of the week ...

    Updated June 4th, 2011 at 12:29 AM by The Fortress

    Strength Training and Dryland Workouts
  16. Friday, 6/3/11

    by , June 3rd, 2011 at 07:24 PM (A comfort swimmer's guide to easy swimming)
    SCY in Boise with Coach Kelsey.
    Today is Kelsey's birthday so had birthday cake at workout.

    Warm up
    5 – 10 min choice – any equipment
    - 200 swim - 200 kick - 200 pull

    Sprint Set (400)
    16 x 25/40 15 yards easy – flags in fast – Finish with Feet
    - alternated free and back

    Backstroke Set (1200)
    2 x Set…no fins
    1 x 200/20sr smooth
    - went 3:00, 3:05
    2 x 100/15sr build
    - averaged 1:27
    4 x 50/10sr desc
    - 45->41 each time through

    Kick Set (600)
    6 x 100/10- 15sr
    100 streamline
    100 with board

    Pull Distance (800)
    1 x 800 continuous
    - with big paddles and buoy - 11:30

    Warm down
    100 easy back & free

    Total: 3700 yards
  17. Double FAST Fri Jun 3rd, 2011 LCM

    by , June 3rd, 2011 at 04:18 PM (Ande's Swimming Blog)
    Double FAST Fri Jun 3rd, 2011 LCM

    lately noon work outs have been scy but today was LCM
    Subscribe to Ande's Swimming Blog

    Tyler Coached
    UT, main pool LCM
    noon to 1:15 dove in around 12:08
    wore SPEEDO FS PRO jammer
    swam with ned
    beside james & bob

    swim till 12:18
    swam easy 50's on 40 & 55

    Main SET: LCM

    assigned 400 fr fast on 10:00
    did 200 fr fast on 10:00
    dove went 2:14

    assigned 200 fr fast on 5:00
    did 100 fr fast
    dove went 1:00

    assigned 100 fr fast on 2:30
    do 50 fr fast
    dove went :26

    100 easy

    got out & changed into leg skin

    assigned 400 fr fast on 10:00
    did: 100 fr easy speed
    dove went 1:05

    assigned 200 fr fast on 5:00
    did 100 fr fast
    dove went 1:00

    assigned 100 fr fast on 2:30
    did 50 fr fast
    dove went :27

    200 easy

    assigned 6 x 50 fr on 1:30
    odds fr fast dive
    evens easy
    did 4 x 50 same on odds & evens
    went 28, 28

    100 easy


    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

    Thinking about doing this swim
    2011 Got2Swim for Colin's Hope
    Swim Date: 9AM, Friday, September 2, 2011
    Swim Start: 4 Miles - Boat Ramp under 360 Bridge
    Swim Finish: Boat ramp just West of Abel's on the Lake/Mozart's/Hula Hut

    Updated June 3rd, 2011 at 05:10 PM by ande

    Swim Workouts
  18. FAST Fri Jun 3rd, 2011 LCM 400, 200, 100

    by , June 3rd, 2011 at 01:40 PM (Ande's Swimming Blog)
    FAST Fri Jun 3rd, 2011 LCM

    woke up early,
    dropped wife off for her 6:20 am flight,
    got to practice around 5:40

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    Whitney Coached
    UT, main pool LCM
    6:00 - 7:30 dove in FIRST
    wore SPEEDO FS PRO jammer
    swam with nate, nate, todd, & chris
    beside tyler, Larry & Jim

    2 x 400, 50 , 50

    Main SET: LCM

    400 fr fast on 10:00
    from a push
    went 4:51

    200 fr fast on 5:00
    from a push
    went 2:17

    100 fr fast on 2:30
    from a push
    went 1:05

    300 easy

    400 fr fast on 10:00
    went 4:56

    200 fr fast on 5:00
    went 2:14

    100 fr fast on 2:30
    went 1:03

    300 easy

    8 x 50 fr on 1:30
    odds fr fast dive
    evens easy
    went 28, 28, 28, 26

    100 easy


    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
    Swim Workouts
  19. Long Thursday / Recovery Friday

    by , June 3rd, 2011 at 12:18 PM (Year Three: The Road Back)
    Yesterday just got away from me and I never actually made it to putting the workout here. Between swimming, dryland, work, errands because my girls overlooked things, and a softball double-header, it just didn't happen. However, I was able to get my swim in - first thing, as a matter of fact. Here's what I did yesterday:

    400 Warm-Up
    8 x 100 Pull on 1:40, 1>4, 5>8
    1 x 300 Kick on 6:00 (25 Fast, 50 Moderate, etc.)
    16 x 25 on :30, every 4th Fast (1-4 Fly, 5-8 Back, 9-12 Fly, 13-16 Back - wore fins)
    8 x 50 Free on :50 (no fins)
    4 x 100 Kick on 1:40, 1>4
    2 x 200 Pull on 3:15
    1 x 400 IM Order Drill Cycle (w/ fins) on 6:30
    300 Cool-Down
    Total Yards - 3800

    After that, don't really know what I was thinking coming home to do drylands, but that was another 40 minutes of jumps, squats, weights, etc. courtesy of the Wii NFL Training Camp's 60-day challenge. Of course, work was not optional, but the softball double-header? Gracious.... glad today's workout was a better "recovery" type one. Here's what we did this am:

    400 Warm-Up
    3 sets:
    1 x 100 Kick Moderate on 2:15
    2 x 50 Kick Fast on 1:00
    3 sets (did all free - no fins!):
    2 x 50 Swim on 1:00
    1 x 100 Swim on 2:00
    2 x 50 Swim Faster on 1:00
    1 x 100 Swim Faster on 2:00
    2 x 50 Swim on Fastest on 1:00
    3 sets:
    1 x 100 on 1:50 (25 Fly, 25 Free, 25 Fly, 25 Free w/ fins)
    1 x 100 on 1:50 (25 Free, 25 Fly, 25 Free, 25 Fly 2/ fins)
    300 Kick Cool-Down
    Total Yards - 3400

    Of course, I'm supposed to do another NFL dryland session today. Plus, I've been working in the yard - and it still needs to be mowed. Huh.... can you say nap? I'm sure hoping a good nap is in my future.

    As you for, I hope you enjoy your swims!
    Swim Workouts
  20. Friday, June 3, 2011 5:00am

    by , June 3rd, 2011 at 11:23 AM (Fast Food Makes for Fast Swimming!)
    Nothing too special. Just a nice and easy swim before the meet starts this afternoon.

    200 Free
    100 Kick
    200 Pull
    200 Fly Drill
    100 Kick
    200 Pull

    300 Free @ 4:00 nothing tough, holding 1:15 per 100s
    200 Free @ 2:40
    100 Free @ 1:20

    300 Free Pull @ 4:30 same here 1:15s/100
    200 Free Pull @ 3:00
    100 Fly went 1:05 about 80% effort

    2200 Yards

    I've got to swim the 1500 frickin' LCM about 4:00pm today (about 8 hours away). I haven't done one since I was 18 years old. I never liked it then, and I'm sure I still don't like it now!! No online seeding or heatsheets have been given out. Only the timeline that shows 102 entrants in the 1500. Hopefully I'm in the Top 20 so I can get done by the 2nd heat. I don't want to be waiting around all evening...though I could just go back to my house a mile away.