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  1. Friday, 2/11/11

    by , February 12th, 2011 at 05:15 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    200 swim free
    400 IM kick/drill/drill/swim
    200 pull 100 free/100 back
    100 scull

    Cont'd Warm up: Fins or Paddles or both Free/Back
    4 x (1 x 50/50 , 1 x 100/1:30) build 2nd 50 of 100 - feel dps, count strokes, accel, power in reach, timing
    - 1-2 free w/fins & paddles, 3-4 back w/fins only

    Main Set
    2 x Set:
    1 x 100/1:45 strong build
    1 x 50 AFAP off blocks
    - 1st time back: 100=1:23, 50=36
    - 2nd time free: 100=1:13, 50=31


    Mini Kick Set
    25 kick (15y fast under water)
    50 drill
    25 Streamline fast kick pushoffs (do 6 fast kicks when reach surface then swim easy the rest of the way)
    50 drill
    6 x 25/10 - 20sr dolphin kick
    - I experimented with a nose clip for the underwater kicking and can go 1-1/2 times as far as I can with out it.

    Warm down
    200 - 25 easy, 50 drill, 25 easy

    Total: 2300 yards
    Categories
    Uncategorized
  2. Saturday, Feb. 12, 2011 meet tomorrow

    by , February 12th, 2011 at 12:34 PM (Fast Food Makes for Fast Swimming!)
    I had to go into work this morning...at least I'm getting a little bit of OT that will help pay for the gas to the meet tomorrow.

    I went for a swim at the YMCA last night, didn't really do much. There were 6 kids playing in the 1/2 of the pool for open swim, and the other 3 lanes were set for lap swim.. I was the only swimmer there, and I just splashed around. I probably got about 2000 yards in over the night, with nothing in particular...just loosening up the muscles. At the end of the swim, I took a minute of rest and went for a fast 100 fly from a push. I felt really sluggish though, and came in at 1:02. That's decent enough considering how I was feeling. Hopefully I'll be under a minute leading off my 400 IM tomorrow.

    400 IM, 200 Fly, 1000 Free

    I'm going to go for it in the IM, relax the 200 fly, and see how I feel for the 1000 at the end. Who knows, maybe I'll do great!!

    Now, to start my 5 hour drive to Oregon so I can visit my grandparents (and get a free night of sleep).
  3. Sat Feb 12th, 2011 tough aerobic set, 6500

    by , February 12th, 2011 at 11:42 AM (Ande's Swimming Blog)
    Sat Feb 12th, 2011 tough aerobic set, 6500

    Preliminary 2010 SCM rankings are out

    Subscribe to Ande's Swimming Blog


    whitney Coached
    UT Swim Center, diving well too warm
    7:30 - 9:00
    trained with Marcio, Richie & James Fike
    beside Max, Larry, Jim, nate, Doug, Sharon & Stan
    Wore FS PRO jammer

    WARM UP
    200 fr 175 k 150 fr 125 k 100 fr 75 k 50 fr 25 k

    Main SET:

    5 x 500 on 6:00
    (made them, held 5:35 - 5:45)

    1:00 break

    20 x 25 on 30
    1 k, 2 4 strokes fast, 3 k, 4 NB

    1:00 break

    5 x 500 on 6:00
    (made them, held 5:35 - 5:45)

    100

    went 6,500 in a 90 min work out

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till

    Updated February 13th, 2011 at 12:55 PM by ande

    Categories
    Swim Workouts
  4. Simon's Rock Pace/Makers meet 01/23/2011

    by , February 11th, 2011 at 11:53 PM (Maple Syrup with a Side of Chlorine)
    http://michaelleake.blogspot.com/201...ates-pool.html

    Unofficial results from my first swim meet in 15 years...

    200 Free: 2:06.??
    50 Fly: 28.34
    100 Back: 1:03.10
    (I also swam back in the 200 Med. relay with some new friends from the Pittsfield, MA Masters.)

  5. Friday, Feb. 11

    by , February 11th, 2011 at 04:43 PM (The FAF AFAP Digest)
    Swim/SCY @ GMU:

    Warm up:

    700 various

    10 x 25 10 kick twirling shooters w/fins

    Main Sets:

    10 x 50 backstroke kick shooters w/fins @ 1:00

    50 EZ

    4 x 50 fly @ 1:00
    50 scull
    4 x 50 back @ 1:00
    50 scull
    4 x 50 breast @ 1:00
    50 scull
    4 50 free @ 1:00

    50 EZ

    10 x 50 backstroke kick shooters w/fins @ 1:00

    100 EZ

    Total: 3100/1450 kicking

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

    Commentary:

    I woke up this morning feeling worse instead of better. I nonetheless decided to suck it up and go swim at GMU in case I succumbed completely over the weekend. Fortunately, I feel somewhat better after swimming. After yesterday's speed set and in light of the regression, I just did an aerobic/hypoxic workout. Still very glad I went!

    Should be a pretty easy weekend -- not too many sporting activities. Just Valentine's Day -- another of the many stupid contrived holidays. I would happily skip it, but Mr. Fort is more traditional.

    Hoping I can get to the gym tomorrow. My calves are really sore though. I'm slightly worried that their predominant muscle memory is cramping.

    Updated February 11th, 2011 at 05:08 PM by The Fortress

    Categories
    Swim Workouts
  6. DOUBLE FAST FRI Feb 11th, 2011

    by , February 11th, 2011 at 03:16 PM (Ande's Swimming Blog)
    DOUBLE FAST FRI Feb 11th, 2011

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    Tyler Coached
    UT Swim Center, main pool, north end, BLOCKS
    NOON to 1:15 dove in at 12:06
    trained with Desiree, Kelly, Max, Larry, Jim, Bob & Guy
    Wore FS PRO jammer

    WARM UP
    board said swim till 12:10 then stop
    assigned 200 fr, 150 fr 100k 50 IM
    did easy freestyle

    Main SET:

    200 fr fast off blocks in heats
    went 1:54


    200 easy

    100 fr fast off blocks
    went 52.9


    100 easy

    assigned 050 fr fast off blocks / 50 easy
    did: skipped em

    put on old worn out B70 legs over my jammer

    200 IM fast off blocks
    went 2:07


    200 easy

    skipped 100 IM fast / 100 easy

    skipped 50 fast / 50 easy

    200 IM fast off blocks
    wore B70 legs
    went 2:04

    split 26.7 33 35 28

    150 easy

    100 fr fast
    went 53.9

    100 easy

    50 fr fast
    went 23.2
    Felt terrible pretty exhausted

    50 easy

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till


    also considering

    02/26/2011 DAM Spring Short Course Yards Swim Meet
    02/27/2011 Republic of Texas World SCY Championships (can wear full B70's)

    SMU Perkins Natatorium
    Dallas, TX
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout -02/14/11

    by , February 11th, 2011 at 12:57 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    1 X 300 5:00 4:30
    3 X 100 1:40 1:30
    Twice through round 1 intervals left, 2 right.

    10 X 100 free 1:50
    #3-6-9 are fast #10 is easy. All others moderate.

    1 X 200 kick 4:15
    10 X 50 kick 1:00

    6 X 150 3:00
    100 stroke/50 free

    6 X 200 free
    3 on 2:50
    3 on 2:40
    Descend each interval 1-3

    WARM DOWN: 4 X 50 easy 1:00

    5600Y
    Categories
    Swim Workouts
  8. The Warm-Up Is Here!

    by , February 11th, 2011 at 12:00 PM (Year Three: The Road Back)
    YAY! It's supposed to be getting warmer this weekend - all the way into the 40's and that is going to feel downright balmy. Of course, I'll be spending most of tomorrow at a pool, but Sunday is supposed to be great too!

    The Indiana University swim meet is tomorrow and I am entered in the 50 Fly, 100 Fly, 50 Free, 100 Free, and 200 Free. I've only done the 100 Fly one time (two weeks ago - went pretty well) and I haven't competed the 200 Free since the IN state meet last March. But, there are a lot of people heading to Bloomington, so it should be a fun meet overall - even if my times aren't the best.

    The whole three-day taper thing just has not happened this week for me. We've had shorter distance days anyway - focusing on sprinting. Didn't think that could really hurt, but my legs are aching today and I'm not sure how much I'll recover by tomorrow. But... I did figure out some things on my freestyle this past week that should help me drop time (especially when I'm actually tapered/rested). #1 - I'm faster when my freestyle stroke focuses on power and distance per stroke rather than higher turnover. #2 - I'm faster when I do NOT breath every stroke (which I've been doing my whole life). I'm getting pretty comfortable with a 6 stroke, 1 breath, 6 stroke, 1 breath, 4 stroke, TURN on the first 25 of a fast 50 Free. The next challenge will be to get comfortable having that same breathing pattern on the way back (or even on the next 50 of a 100). So... breakthroughs are made, which lead right into the next steps. But, the bottom line is that I love to swim and have truly enjoyed the past 1 1/2 of swimming (when I first started) and the past year of competing. And, in the end, that's what matters when all is said and done and my hand hits the wall.
    Categories
    Uncategorized
  9. FAST FRI Feb 11th, 2011

    by , February 11th, 2011 at 09:49 AM (Ande's Swimming Blog)
    FAST FRI Feb 11th, 2011

    hope to double today,
    might skip the fast 50's to rest up for the 200's

    Subscribe to Ande's Swimming Blog

    [ame="http://www.usms.org/forums/showpost.php?p=231448&postcount=1544"]Swim Faster Faster Index[/ame]


    Whitney Coached
    UT Swim Center, main pool, north end, BLOCKS
    5:30 to 7:00 dove in on time
    trained with Tyler, Todd, Marcio, Richie, Nate & Beth
    Wore FS PRO jammer

    WARM UP
    2 rounds of
    200 fr, 150 fr 100k 50 IM

    Main SET:

    200 fr fast off blocks in heats
    did 150 2 beat k, 50 6 beat k
    went 1:56


    200 easy in diving well

    100 fr fast off blocks
    went 52.0


    100 easy in diving well

    050 fr fast off blocks
    went 23.4


    50 easy in diving well

    put on old worn out B70 legs over my jammer

    200 IM fast off blocks
    went 2:05.9


    200 easy in diving well

    100 IM fast off blocks
    went 58.8


    100 easy

    skipped the fast 50 / 50 easy

    rested 10ish minutes

    200 IM fast off blocks
    wore B70 legs
    went 2:03.2


    200 easy in diving well

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till


    also considering this meet

    02/26/2011 DAM Spring Short Course Yards Swim Meet
    02/27/2011 Republic of Texas World SCY Championships (can wear full B70's)

    SMU Perkins Natatorium
    Dallas, TX

    Updated February 11th, 2011 at 11:58 AM by ande

    Categories
    Uncategorized
  10. Thursday, Feb. 11

    by , February 10th, 2011 at 04:40 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    10 x 25 shooters

    4 x 25, burst 15 + cruise

    50 EZ

    Speed Set:

    5 x (50 AFAP w/fins + 100 EZ) @ 5:00

    Did them all backstroke kick shooters. Went high 22-23 on all of them.

    100 EZ

    Total: 1950


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

    Commentary:

    Today, it was Mini Fort's turn to come home from school sick. However, that did give me a chance to sneak out for an hour while she watched Lil Fort. I felt awful in the water, not surprising since (except for 1500 easy) I hadn't been in the pool since Sunday and I'm still somewhat under the weather. I had planned to do one of Chris' sets from his blog entry this am, but I didn't feel up to sustained aerobic work. I opted instead for the only thing that feels natural when I feel horrible: backstroke kick. A few bursts of speed seemed easier than a harder workout. And I was pleased that my times weren't terribly slow.

    I took a closer look at and tried the Finis Foil Monofin during the warm up shooters today. Verdict: hate it. It's essentially two floppy fins welded together. I hate floppy fins, really don't see the point. I vastly prefer stiffer fins and the fiberglass Shooter fin. Lacking any real resistance, floppy fins don't seem to assist in honing a tight streamline, building leg/core strength, or working on speed. I held my regular fins up to the MF. The MF is the exact same width as two fins and it's only about 1 inch longer. Definitely not worth almost double the price of regular fins. I'm sending mine back (the medium was too large anyway) and possibly exchanging it for a Shooter since I still haven't found mine.

    May hop on the bike again later. Or not. Nope, won't.

    Updated February 10th, 2011 at 07:02 PM by The Fortress

    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout -02/11/11

    by , February 10th, 2011 at 04:05 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00 2:50
    2 X 100 1:40 1:30 1:25
    4 X 50 1:00 :45 :45
    Three rounds, read intervals by round left to right.

    12 X 50 choice 1:10
    #3-6-9-12 are fast

    1 X 200 kick -

    1 X 50 kick 1:00
    1 X 100 kick 2:00
    Four times through

    1 X 50
    1 X 100
    1 X 150
    1 X 200
    1 X 50
    1 X 100
    1 x 150
    1 X 50
    1 X 100
    1 X 50
    Two times through, short break between rounds.
    Freestyle: 1:30 base on round 1, 1:20 base on round 2.

    WARM DOWN: 4 X 50 easy 1:00

    5400Y
    Categories
    Swim Workouts
  12. Not a good day

    by , February 10th, 2011 at 01:25 PM (A comfort swimmer's guide to easy swimming)
    Thursday, 2/10/11

    Didn't feel very good in the water today and the workout didn't go as planned.

    Warm up (800)
    8 x 100/2:00 build

    Swim Set #1 (500)
    10 x 50/1:00 - 2 back build, 1 very strong free, 2/ back build, 1 faster free, 2 back build, 1 fastest free, 50 easy

    Swim Set #2 (600)
    4 x 150/15sr 50 kick - 50 drill - 50 Swim of each stroke

    Swim Set #3: SP 1 (100)
    8 x 12.5/30 4 back, 4 fly, - AFAP!!!

    There was more but I ran out of time.
    Did 100 easy kick for cool down and got out.

    Total: 2100 yards
    Categories
    Uncategorized
  13. Thu Feb 10th, 2011

    by , February 10th, 2011 at 01:16 PM (Ande's Swimming Blog)
    Thu Feb 10th, 2011

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    Whitney Coached
    UT Swim Center, main pool, north end
    6:30 to 8:00 dove in on time
    trained with Marcio Amy Richie, & Brandon
    beside Larry & Jim
    Wore FS PRO jammer

    WARM UP
    4 rounds of
    100 fr 25 underwater with 1 breath, 25 fl, 100 fr

    Main SET:

    10 x 50 on 1:00
    odds: fast, held 27's from a push
    evens easy

    400 easy

    10 x 100 on 2:00
    odds: fast, held 56's & 7's from a push
    evens easy

    400 easy

    supposed to do a 500 in 2 heats
    i went to the locker room to change into a legskin, when I walked out, whitney spread swimmers all over the pool and started the 1 heat of 500's
    so I just waited about 10 minutes then did

    500 fr fast
    in an empty lane,
    dove in at 7:55
    went 5:05
    tried to keep it smooth and steady, 2 beat kick
    6 beat kicked the last 100

    50 easy

    missed the 6 x 100 the group did


    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till


    also considering this meet

    02/26/2011 DAM Spring Short Course Yards Swim Meet
    02/27/2011 Republic of Texas World SCY Championships (can wear full B70's)

    SMU Perkins Natatorium
    Dallas, TX
    Categories
    Swim Workouts
  14. Thursday, Feb. 10, 2011 5:00am

    by , February 10th, 2011 at 09:59 AM (Fast Food Makes for Fast Swimming!)
    Warmup:
    200 Free
    100 Kick
    150 Free
    100 Kick
    100 Free
    100 Kick
    50 Free

    200 Free Pull

    400 Free
    4 x 25 Fly @ :45
    300 Free
    4 x 50 Back/Breast @ 1:15
    200 Free
    4 x 75 Back/Back/Breast @ 1:45
    100 Free
    4 x 100 IM @ 2:15

    8 x 50 Kick @ 1:00

    200 EZ
    -----------------
    3600 Yards

    I just felt sluggish today...tomorrow is another day

    Updated February 10th, 2011 at 07:04 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  15. MATT Thursday Workout

    by , February 10th, 2011 at 09:26 AM (Pete's swim blog)
    Woke up to 1" of snow/ice this morning. Roads are all closed so no swimming. Temperature is only going to get up to 32 today so it is not likely to melt much (do I really live in the south?). Roger is trying to get them to open the pool for MSA this afternoon if the roads improve. If he is successful, we might get in a workout with the kids.
    Categories
    Swim Workouts
  16. Up most of the night

    by , February 10th, 2011 at 07:55 AM (Mixing it up this year)
    Had to work last night from 12:45am-1:15 then again from 2:30-3:45 then leave for practice at 4:30. Need I say more.

    500 Free broken 1,2,3,4,1,2,3,1,2,1
    500 Free broken 1,2,3,4,1,2,3,1,2,1 1-catch up, 2-1arm, 3-fist, 4-fingertip drag
    500 Free kick w/fins every 3rd moderate
    5x100@2:00 Fly as 25 rt arm/25 lt arm/25 kick/25 swim w/fins
    500 Free w/paddles & bouy every 3rd 25 fast
    6x50 from dive
    200 Free easy

    total 3000 yards
    Categories
    Uncategorized
  17. 2/9/11

    by , February 9th, 2011 at 07:07 PM (The Labours of SwimStud)
    Wed Am Swim--till recovering from a bit of a stomach bug...o felt a little tired after a restless night.

    Warm Up
    600 FR
    10 x 50 K 1:30
    4 x 50 FLY 1:30
    100 FR EZ


    Main
    4 x thru
    200 FR,100 Stroke
    Odds Strong , Evens Weak
    100 FR EZ
    5 x 100 2:30 25 Sprint 75 EZ
    Odds BR. Evens FR
    Not much sprint gas today


    Kick
    5 x 100 Fin Kick 25 FR/25 FL

    Cool
    300
    Categories
    Uncategorized
  18. Wed., Feb. 9

    by , February 9th, 2011 at 06:39 PM (The FAF AFAP Digest)
    Bike, 45 desultory minutes


    Stretching & RC Work, 45 minutes


    Commentary:

    I'm still feeling kinda sick and now my Lil Fort is sick and feverish. Had to pick her up at school today, and that put the kabosh on any workouts for me. Can't even sneak out tonight to swim b/c Mr. Fort is out of town on a trial and the two teens have other commitments. I'll go stir crazy if I can't get out of the house tomorrow ... I was hoping to meet Speedo at OakMarr.

    And I'm rather peeved. Aside from endorphin and workout preclusion, I just found out that Mini Fort put my kneeskin through the washing machine. Suspect that ruins any coating that was on it.

    I was also annoyed when my Jimslie-Jamesparticus was abruptly banned from the forums. I'm glad the Forum Moderator(s) saw the light and reinstated him. If humor and satire are banned, I'd probably check out from the forums.

    Trying to get myself in the mood to stretch tonight. I suspect Lil Fort will attempt to force me to watch American Idol, so I will need a distraction. (Did it!) I have also been assiduously honing my scrabble skills the last few days. JimRude just went down!

    Updated February 9th, 2011 at 11:49 PM by The Fortress

    Categories
    Spinning
  19. Double Wed Feb 9th, 2011

    by , February 9th, 2011 at 03:14 PM (Ande's Swimming Blog)
    Double Wed Feb 9th, 2011

    had a nice visit with Eddie Reese today from 7:00 - 8:00 as he coached

    was out running a chore near UT so I skipped lunch and dropped by for noon practice. Unfortunately we worked out in the diving well. Pool temp was way warmer than the main pool, it's set to keep divers comfortable. Too toasty for me.


    Subscribe to Ande's Swimming Blog


    Bess Coached
    UT Swim Center, main pool
    noon to 1:15 dove in on 12:10
    trained with Richie Cunningham and Pat Evoe
    beside James Fike, Mary & Desiree Ficker

    Wore FS PRO jammer

    WARM UP
    swam easy free probably 400

    Main SET:

    9 x 50 on :40
    1 25 fl 25 bk
    2 25 bk 25 br
    3 25 br 25 fr

    50 easy

    9 x 100 on 1:15
    1 75 fr 25 fl
    2 75 fr 25 bk
    3 75 fr 25 br
    made it no problem

    100 easy

    assigned: 9 x 200 on 2:25
    1 150 fr 50 fl
    2 150 fr 50 bk
    3 150 fr 50 br
    did:
    missed the first 100 on #1
    felt warm & uncomfortable, just did freestyle & instead of the strokes, did 3 on 2:25
    my lane mates were dropping back so I stayed on the wall to ask them what interval they were on, Richie said 2:30, so I did a few on 2:30, felt bad, so I let Richie & Pat take go ahead & just swam easy behind Pat, did the rest, skipped a 50 on one of them,
    didn't feel good which is becasue of the warm tempt and maybe fatigue from morning practice

    200 easy

    300 easy


    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till


    also considering this meet

    02/26/2011 DAM Spring Short Course Yards Swim Meet
    02/27/2011 Republic of Texas World SCY Championships (can wear full B70's)

    SMU Perkins Natatorium
    Dallas, TX

    Updated February 9th, 2011 at 03:44 PM by ande

    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout -02/10/11

    by , February 9th, 2011 at 02:35 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:10 3:45 3:30
    3 X 100 1:40 1:30 1:25
    Three times through, read intervals by round left to right.

    16 X 25 :40
    Sprint 20 yards, no breath.

    1 X 200 kick 4:15
    4 X 75 kick 1:30
    8 X 25 :45
    25's: Blast free kick 12.5 yards, swim in easy.

    1 X 200 50 stroke/50 free 3:30
    1 X 100 stroke 2:10
    4 X 25 stroke-fast- :40
    Three times through.

    1 X 150 free 1:50
    1 X 100 free 1:50
    Four times through. Recover on the 100.

    WARM DOWN: 4 X 50 easy 1:00

    5150Y
    Categories
    Swim Workouts