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  1. Kicking under a crescent moon

    I swam with the Panama City Beach masters team tonight and had a lovely coached workout (scy). Here’s what I did:

    1000 warmup

    4 x 50 Kick (25 easy/ 25 build) @ 1:00

    16 x 50 drill (4 x IM order) @ 1:00 [got some good FL and BR tips here]

    4 x 100 FL kick w/ fins @ 1:40

    2 x 200 FL @ 3:30 [just did as much fly as I could do w/ good technique (ie no gliding and keeping my pull narrow and hips up), did rest FR]

    4 x 100 BK kick w/ fins @ 1:40

    2 x 200 BK @ 3:30

    4 x 75 BR kick @ 1:45

    2 x 150 BR @ 3:15

    4 x 100 FR kick w/ fins @ 1:40

    1 x 200 FR fast [2:23]

    200 warmdown

    It was a calm and happy workout, with a pretty sunset and the a slender moon shining down on us as we finished up. Driving home I realized I had swum 5000 yards without really feeling it much.
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  2. Thoughts about Nationals

    by , February 16th, 2010 at 07:36 PM (Elise's Fitness Fun)
    Really looking forward to Nationals in Atlanta. It's kind of nice that I'll only have a little over a two hour drive. Hoping I'll luck out and get a tenth place finish or better in one event. Unfortunately, the events that I like are extremely popular. I'd rather train for events I like rather than train for those that are less popular with the hopes of getting a higher place.

    Friday - I think I'll do the 200 back. Have always liked this event since I was a kid.

    Saturday - Looks like a pretty full day. I have 50 fly, 100 free, and 50 back. Not sure about swimming all three events that day, but I hopefully I'll get some rest between events.

    Sunday - I'll sign up for the wildly popular 50 free. Will probably take a masters PR to get tenth or better. I like this event, so I figure might as well do it. As my sixth event, I may sign up for 100 back. Doubtful I'll get tenth or better on this, but again, I like it, so why not do it.

    Got back in the water today and did the following:

    Warm-up: 500 easy - mix of free, breast kick with board, and back kick with fins

    8 x 100 on 2:00

    25 underwater
    25 kick
    50 swim

    Odds: back kick, back swim
    Evens: dolphin on back, free swim

    10 x 50 drill/sprint swim on 1:20

    Odds: fly
    Evens: free

    100 free pull on 1:45
    75 build free on 1:45
    50 free on :50
    25 sprint

    100 easy

    2150 SCY
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  3. Tuesday, 2/16/10

    by , February 16th, 2010 at 06:28 PM (A comfort swimmer's guide to easy swimming)
    Finally got back into the water after being out for a week due to illness. Still not 100% but it wasn't too bad.

    SCY, Solo

    300 swim alt. 100 free/50 back
    200 IM drill
    200 kick rev IM order
    100 back swim

    kick with zoomers:
    2 x 150 on 3:00 (around 2:15)
    4 x 50 on 1:00 descend 1-4 (went 43-40-38-36)
    2 x 100 on 2:00 (around 1:30)
    4 x 25 on :30, evens fast (fast ones at 17, others around 19)

    swim 12 x 100 free:
    didn't make the 1:25 interval on 10-12, so kept it at 1:30
    1-3 on 1:40 ave 1:22
    4-6 on 1:35 ave 1:25
    7-9 on 1:30 ave 1:25
    10-12 on 1:30 ave 1:26

    swim down 100
    --
    Total: 2900 yards
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  4. 2/15/10-Pancake Day

    by , February 16th, 2010 at 05:08 PM (The Labours of SwimStud)
    Yup it's Pancake Day-Tuesday before Ash Wednesday. Here's a recipe! So put your faux allergies to the side and try it out !!
    Prep Time: 5 minutesCook Time: 5 minutes
    Ingredients:
    •8oz/230g all purpose/plain flour
    •Pinch salt
    •2 eggs
    •2½ cups/600ml milk
    •2 tsp melted butter plus melted butter for cooking
    Preparation:Makes 12 pancakes
    •Sieve the flour into a large baking bowl, add the salt. Make a well in the center of the flour and add the eggs and beat well until smooth and lump free.
    •Add half the milk and the 2 tsp of butter, beat well. Add the remaining milk and stir.
    •Leave the batter to rest for 15 minutes.
    •Lightly grease a pancake pan or frying pan with a little melted butter, heat until very hot and add a ladle of batter to evenly and thinly coat the base of the pan. Cook until set and lightly golden. Flip over (if you are really brave try tossing the pancake in the air, great fun) and cook on the other side for approx 30 seconds.
    •Remove the pancake from the pan, place on a sheet of kitchen paper and keep warm. Continue as above until all the batter is used up. To Serve On Pancake Day, pancakes are traditionally eaten sprinkled with sugar and a squeeze of lemon.

    Workout:Anyhow I got in a good 40 minute run with 30 minutes of core and stretching afterwards...It was pretty good an tiring so I felt as flat as a pancake after

    Updated February 16th, 2010 at 09:27 PM by SwimStud

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  5. Sarasota Y Sharks Masters 5:30 Workout -02/22/10

    by , February 16th, 2010 at 01:52 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    1 X 300 5:00
    3 X 100 1:30
    1 X 300 4:30
    4 X 75 1:15
    1 X 300 4:30
    6 X 50*descend 1-3/4-6* :50

    2 X 200 kick 4:30
    4 X 50 kick 1:15
    8 X 25 kick *fast* :45

    1 X 100 2:00
    2 X 50 build 1:00
    4 X 25 fast :40
    Three times through with a break between rounds.
    Swim the set your best non-free stroke.

    1 X 500 7:00
    1 X 400 5:40
    1 X 300 4:10
    1 X 200 2:40
    1 X 100*fast* -

    WARM DOWN: 4 X 50 easy 1:00

    5200Y
    Categories
    Swim Workouts
  6. sarasota Y Sharks Masters 5:30 Workout -02/19/10

    by , February 16th, 2010 at 01:47 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    4 X 150 free 2:30
    4 X 50 free :50
    4 X 150 50 free/50 stroke/50 free 2:30
    4 X 50 1 of each stroke 1:00

    4 X 50 kick 1:15
    8 X 25 kick*fast* :45
    Twice through.

    1 X 300 IM
    Transition swim

    12 X 125 2:20
    1-4: 75 fly/50 back
    5-8: 75 back/50 breast
    9-12: 75 breast/50 free

    12 X 50 1:30
    Sprint 25, execute a perfect turn and breakout, easy in.

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
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    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 Workout -02/18/10

    by , February 16th, 2010 at 01:42 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    1 X 400 6:00
    2 X 200 3:00
    1 X 300 4:30
    2 X 150 2:15
    8 X 50*descend 1-4/5-8* :50

    1 X 200 kick 4:30
    8 X 50 kick*2 of each stroke* 1:15
    8 X 25 kick*fast* :45

    2 X 150 free 2:15
    2 X 150 50 fly/100 free 2:30
    2 X 150 50 fly/50 back/50 free 2:45
    2 X 150 50 fly/50 back/50 breast 2:45

    1 X 50 easy 1:00
    1 X 50 fast 1:00
    1 X 50 easy 1:30
    1 X 75 fast 1:15
    1 X 50 easy 1:30
    1 X 100 fast 1:30
    1 X 125 easy swim
    Fast are choice, easy are free.

    WARM DOWN: 4 X 50 easy 1:00

    4500Y
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    Swim Workouts
  8. Finally back in the water

    by , February 16th, 2010 at 01:06 PM (Mixing it up this year)
    I hate holidays...especially when they mean the pool is closed. A little thing like Presidents Day and walla, no swimming. YUCK!

    10x100@1:45 Free
    500 Free kick w/fins every 3rd 25 fast
    500 Free w/fins & snorkle as 25 swim fast/25 kick easy
    5x200@3:00 Free w/paddles & bouy
    8x25@:45 Fly moderate
    300 Free easy
    500 Free kick w/fins moderate pace

    Total 4000 yards
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  9. FAT Tue Feb 16th 2010

    by , February 16th, 2010 at 11:20 AM (Ande's Swimming Blog)
    FAT Tue Feb 16th 2010

    Felt a little fried from yesterday's double and staying up late.
    made it through this practice but didn't kill it.

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    TODAYS SWIM PRACTICE

    scy, main pool, south end of pool
    Whiteney coached
    6:30 - 8:00
    swam with Nate, Kelly & Ned
    beside Tyler & Erin,
    Paul, Tenille, Max, Larry,
    wore brief

    warm up:
    2 rounds of 150 fr, 50 k 150 fr 50 k, 100 IM


    Main Set

    3 rounds of
    4 x (75 fr on 1:00, 25 fast on 30)

    3 rounds of
    4 x (150 fr on 2:00, 50 fast on 55)

    8 x 50 on 1:15
    inx you may take a total of 10 breaths while you do these
    I did 3 no breathers & 5 with one breath


    2010 MEETS:


    March 4 - 6, 2010 Austin, TX UT Swim Center Count Down
    Austin Grand Prix


    April 9 -11 The Woodlands, TX Countdown
    2010 South Central Zone Short Course Championships
    INFO


    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events

    Updated February 16th, 2010 at 04:05 PM by ande

    Categories
    Swim Workouts
  10. I'M Feeling Kinda Tired

    Monday class: 1750 yds of mostly IM drills. Loads of kicking. Yowza.

    In grumpy-making news, the fly workshop scheduled for Wednesday has been cancelled due to lack of interest. Phooey. I may have to sign up for another round of adult lessons this summer if I'm ever going to get the rudiments of fly down.

    In better news, I managed 3-4 strokes of breaststroke before dropping the tennis ball. Very jealous of my classmate, who managed a whole 25 without dropping the ball once!

    Also, I got the final calculations on my hour swim: my average 50 split was 55.915 seconds, and my standard deviation over the hour (3200 yds) was 1.04, so I was rarely more than a second off pace. This is better than I did last year, so woot! Not bad for a desk worker with an aching lower back.
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    Swim Workouts
  11. Recap of Monday and Tuesday (Feb 15 and 16)

    Ugh! I've been sick, again. This time it's a chest thing. I think it might be bronchitis. I definitely had laryngitis last week - no voice from Monday - Friday. It makes teaching tricky.

    I worked with my trainer focusing more on strength training than plyos on Thursday.

    Yesterday I got back to plyos, lots of jumping and leg work, hit some upper body mostly with bands, too. Then swam an ez 1500.

    Got up this morning because I had to get the key so I can coach tomorrow morning. Swam warm-up and a few 50s.

    Warm-up was:

    300 free
    3 x 100 kick
    4 x 50 drill/swim IM order
    4 x 50 build on :50
    3 x 4 x 25 (1-4 15 fast, 5-8 20 fast, 9-12 25 fast)
    100 ez

    4 x 50 ez

    Tonight I'm going to do a bit of cardio before I coach. Tomorrow is going to end up being a day off since I'm coacing in the morning. Thursday I have to swim to return the key and I have training at night.

    The Olympics are kicking my arse. I'm staying up to watch until 11 and then getting up by 4:30 to swim ... not a good plan. The black circles under my eyes are already back and it's only week one of this ... downed my venti latte darn quick this morning, too. GR! Glad it's only once every 4 years ...
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  12. Where there's fly there's hope! 2/15/10

    by , February 15th, 2010 at 08:34 PM (The Labours of SwimStud)
    Well I got some help with my Fly today. I had one of the coaches have a look at it. I've been getting a lot of "You need to get your hips up" advice but not a lot of "You need to do this in your stroke" specific advice...I have been getting very frustrated.
    The coach today said overall my fly is not bad, which was nice to hear, but he thought he saw me rushing my up-kick so I tried to swim a bit with thinking about the up kick and it felt a bit better. He also said to train in 25's and do 5 strokes then free over longer distance, rather than butterstruggle...which is what most of us agree.
    I think I've been trying to use my recovery and upper body to pull my self forward and over in order to get my hips up rather than using the up-kick properly. So here's hoping I'm finding something I can work with.

    Anyhow enough rambling here's my workout:
    200 Snorkel swim
    200 Kick with board
    200 Pull with paddles
    5 x 200 3:30 EZ/HD 200/0, 150/50, 100/100, 50/150, 0/200
    4 x 50 Fly Kick
    4 x 50 3 BR/3 Fly
    4 x 50 Fly coach looked here..so I did 2 x 50 4 x 25.
    4 x 50 EZ
    4 Times thru:
    25 Fast IMO R:15
    50 EZ 1:00
    75 IMO 1:30
    I did this as a broken IM and rotated through the IMO on each successive rep. It's quite a fun set, and the 50 EZ allows you to really go after the first 25.
    6 x 50 EZ
    500 FIN Kick with board
    4000

    After this I went and did my lifting for about 35 minutes, then I did some ab work and hip-flexor/Hamstring stretches for my back health.
    Matt, Muscle Milk as usual afterward!

    I feel pretty relaxed and mellow right now.

    Updated February 16th, 2010 at 08:11 AM by SwimStud

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  13. President's Day

    by , February 15th, 2010 at 08:24 PM (Swimming, Life, and Other Stuff!)
    It snowed all day today in Carmel, Indiana. I have the day off work for Presidents' Day! I'm happy to say I stayed on-task and got a ton accomplished today; not an unremarkable accomplishment for an ADHD adult like me!
    Besides organizing and making 36 small American flags for the fake Olympic Ceremony's I will be having in PE classes (k-2nd) this week I also managed to rig up a tea-kettle looking stone for the "Curling" station. They will slide the stone on a roll out shuffleboard court. We will also have ice skating (laminated paper plates that slide on carpet) both short track speed type and dancing, hockey, skiing (long folded together boxes with a rigged footstrap, 2 man bobsled (2 scooters with a connector and mat on top, and luge (2 scooters with plywood board), and ski jumping (run and hop onto a mini tramp while attempting to "stick the landing!) I've down-loaded the Olympic song on my i-tunes to play during the whole thing. This will take 2 days of classes.

    I had a very pleasing workout today. I am building in a longer workout 1X each week to hopefully get me ready for 10K swim this summer. Today I met a fellow Nasti lanemate at Carmel Aquatic Center and did this workout:

    **500 Freestyle Warm-up
    **10 X 200 Free on 3:30 interval
    **10 X 100 Free on 1:50 interval
    **2 X (200/ 150/ 100/ 50 free) rest :10 after each repetition.
    **10 X 50 on 1:00

    5,000 scy
    I felt great during and after this workout. I was a little worried I might conk since this was my 5th day in a row but I felt equally strong the whole way through. Next week I think I'll increase the long swim to 5,500 yards. Most other days I swim 3 to 3.5K and I normally swim 5X per week.

    I got a very unusual massage today. There is a new place (2 of them) on the Northside called "Foot Finesse".
    I recieved 5 giftcards to this place for a 1 hour massage from various students and people this Christmas. I took lindsay with me and treated her to a massage as well (I still have 3 more). Anyway it's an Asian owned business. You can walk-in without an appointment. There are 6 massage beds in each large room. You get the massage with your clothes on. She started by stroking my face, pulling my hair (it felt good), and speaking some strange incantations in a low voice. She did my upper chest, both arms, then went down to the feet. Up till this point my feet were soaking in hot water. She massaged the fascia on the bottom of my feet with a tool; it made me wiggle but felt good. The calf work was sublime. She did pressure work on the upper leg but it was through my sweatpants. At the end of the leg work she raised the legs and dropped them down to the table 3 X. (a little weird)
    At this point I flipped over to my stomach and she worked on my neck and back. The unbelievable part about this was the whole hour is only $25.00! Can you believe it!
    Lindsay and I both loved it. I still have 3 more free ones, but for the price I am sure to go back on my own dime!

    I'm hoping for a 2 hour delay tomorrow morning! We have had a continuous snow all day! Last time I was out it was fairly slick.
    Ok, gotta go get my chair organized for tonight's Olympics!
    Go Team USA!
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  14. Monday, Feb. 15

    by , February 15th, 2010 at 05:38 PM (The FAF AFAP Digest)
    Hot Yoga:

    I decided to go to hot yoga for a good stretch today. Saw one of my skinny gluten free tri/OW friends there. She mentioned that she always goes to hot yoga after a race. She also always swims before doing hot yoga, which is a policy I need to follow if possible.

    We commented about how the Reston Studio was not as hot as the Falls Church studio, maybe around 105 degrees. Well, I positively fried today. I had to use all my will power not to keep from running out of class and was quite nauseous. Turns out, the temp was at 125 degrees. That's just too much for me; I was pouring sweat. Had 2 waters during class, which was insufficient, then guzzled 2 smart waters and a coconut water after. Still feeling slightly nauseous, though I was yesterday too. Could be some stomach buggy thingie, I guess.

    Commentary:

    I'm pretty tired from the meet, but not unduly sore. My littlest one had a nightmare and so sleep was somewhat scarce last night.

    I'm considering going to this meet if it will not result in divorce: http://www.warrentonmasters.org/Drea...imMeet2010.pdf. Not sure what events to swim. A redo of the 50 free might be in order. Also, 100 IM is going to be my 6th event at Nationals. Perhaps I should swim it here ... or at Zones. I like the idea of swimming it at the end of the am instead of first thing.

    I also heard (again) that 2012 Worlds are, in fact, going to be in Italy. I have informed Mr. Fort of our destination vacation for that year.

    To add insult to yesterday's B70 fiasco, I inadvertently glutened/latosed myself last night by eating some organic chili & lime flavored corn chips. Rashes in odd places, abdominal cramps and other ills ensued.

    I've attached a couple pics that SwimShark took of me doing my ill-fated 200 back. The one shot is of the first 50 and Julie is swimming fly near me in her wedding blue cap. The other is a blurry backstroke start. The video of the 100 breast is forthcoming. The best part of that race is that I am currently ahead of SwimStud in our evil gridge.

    Splash Article:

    There was a great article in Splash Magazine with an interview with Peter Marshall. My anti-swimming daughter was so impressed with it she read it out loud to me. To sum up, is was about being creative with workouts, making swimming a game, doing something other than banging out the yardage. His prior rigid training regimen made him feel "like a thoroughbred never let allowed out of the stables except to run" and was "jut spinning his wheels." Inspired by this, my daughter wants to do fewer practices and do yoga and hit the gym with me. We'll see how that works. She informs me we're going to the gym after school tomorrow ...

    P.S. I just ordered 2 cases of coconut water.

    Updated February 15th, 2010 at 10:19 PM by The Fortress

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  15. DOUBLE Mon Feb 15th 2010 1:53 200 FR

    by , February 15th, 2010 at 04:15 PM (Ande's Swimming Blog)
    Mon Feb 15th 2010

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    TODAYS SWIM PRACTICE

    scy, diving well
    Whitney coached
    noon to 1:15
    swam with larry & trent
    beside max, steve, and james

    wore old B70 legs

    warm up:
    3 x 300 done
    200 fr 100 k

    Main Set

    4 x 50 on 35
    50 easy on 1:40

    4 x 50 on 34
    50 easy on 1:40

    4 x 50 on 32
    50 easy on 1:40

    1000 fr

    4 x 50 on 35
    50 easy on 1:40

    4 x 50 on 35
    50 easy on 1:40

    rested an extra minute

    200 pretty hard for time
    wore a cap
    went 1:53


    50 easy on 1:40

    assigned 1000 done 200 k 200 sw
    did easy 200

    rested 10 min

    50 SDK went 25.0

    25 SDK went 11.1

    50 easy

    Entries for the Austin Grand Prix are closed

    2010 MEETS:


    March 4 - 6, 2010 Austin, TX UT Swim Center Count Down
    Austin Grand Prix



    April 9 -11 The Woodlands, TX Countdown
    2010 South Central Zone Short Course Championships
    INFO



    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events
    Categories
    Swim Workouts
  16. Wind and Backstroke Flags Don't Mix

    I swam solo this morning under a very interesting sky—lots of really dramatic low stormy clouds against a pinkish sunrise background. I was torn between swimming on my back to watch the sky, and NOT swimming on my back in order to avoid whacking my arm/head/heels against the wall when I forgot to account for the flags being blown an extra couple of strokes towards the wall. I ended up with just a few knuckle bruises. And while it rained a bit on us, it never stormed like it seemed it might.

    Before I got in the pool the lifeguard warned me that the water had cooled off a bit—it was down to 80-81 degrees. I assured him that was a great temp (it’s usually around 82-83, which is warmish but bearable because it’s an outdoor pool and the air temps have been so cold here). He nonetheless cranked up the heat and by the middle of the workout I could really feel the hot water pumping out of the vents at the bottom of my lane.

    One swim buddy was also at the pool and I did the long 100s set with him—otherwise on my own this morning. Here’s what I did:

    1000 scy warmup

    8 x 75 K/D/S @ 1:25, 1-4 IM order, 5-8 rev. IM order

    1 x 100 @ 1:40 [I did FR/BK halfsies on all the 1:40s in this set]
    1 x 100 @ 1:30
    1 x 100 @ 1:20
    2 x 100 @ 1:40
    2 x 100 @ 1:30
    2 x 100 @ 1:20
    [Then because the pool was hot hot hot and we were feeling it, we relaxed the intervals for the threesies round]:
    3 x 100 @ 1:40
    3 x 100 @ 1:35 [did 25FL/75FRs]
    3 x 100 @ 1:30

    100 easy

    4 x 150 Kick w/ fins @ 2:30 [FL/BK/FL by 50s]

    400 warmdown

    I entered the Eisenhower Park meet on March 7th. I decided to do my best sprinter impersonation—I’ll swim either the 100 FR, 50 FL, 50 BK, and 50 FR, OR I’ll swim 2 x 100 FR, 50 BK, and 50 FR. (The 100 FR is the first event; if I like my time I’ll scratch the 200 FR I entered; if not, I’ll go for a 100 FR split in the 200 FR later on in the meet. The 50 FL is right before the 200 FR, so I won’t swim both of those).
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  17. Sarasota Y Sharks Masters 5:30 Workout -02/17/10

    by , February 15th, 2010 at 01:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:

    1 X 200 3:15 3:00
    4 X 75 1:15 1:10
    Three times through.
    Round 1 intervals left, rounds 2&3 right.

    1 X 200 kick 4:30
    4 X 100 kick*50 mod/50 fast* 2:15

    8 X 25 kick*fast, no board* :40
    1 X 100 easy swim

    1 X 50 fly 1:00
    1 X 100 50 fly/50 back 2:00
    1X 150 50 fly/50 back/50 breast 3:00
    1 X 200 IM 4:00
    Twice through.

    3 X 200 3:00 2:40
    4 X 50 :45 :40
    Twice through. Round 1 intervals left, round 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    5200Y
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 Workout -02/16/10

    by , February 15th, 2010 at 01:02 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    1 X 500 7:15
    5 X 100 1:30
    1 X 400 6:00
    4 X 100 1:30

    1 X 200 kick 4:30
    2 X 100 kick 2:15
    4 X 50 kick *build* 1:15
    8 X 25 kick *fast* :45

    5 X 200 IM 3:30

    3 X {4 X 50 1:00}
    50's: #1 easy
    #2 build
    #3 25 fast plus great turn/25 easy
    #4 @100%
    IM'ers should go 1 round each of fly, back, breast.
    Others: choice

    1 X 800 pull
    Descend by 200's

    WARM DOWN: 4 X 50 easy 1:00

    5200Y
    Categories
    Swim Workouts
  19. Mon Feb 15th 2010

    by , February 15th, 2010 at 10:44 AM (Ande's Swimming Blog)
    Mon Feb 15th 2010

    weighed 219 this morning

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    TODAYS SWIM PRACTICE

    scy, main pool, south end of pool
    Whiteny coached
    5:30 - 6:30
    swam with Todd, Mike, & Nate
    beside Marcio
    wore brief

    warm up:
    3 x 300 done 200 fr 100 k

    Main Set

    4 x 50 on 35
    50 easy on 1:40

    4 x 50 on 34
    50 easy on 1:40

    4 x 50 on 33
    50 easy on 1:40

    1000 fr

    4 x 50 on 34
    50 easy on 1:40

    4 x 50 on 33
    50 easy on 1:40

    200 pretty hard for time
    went 1:57
    50 easy on 1:40

    1000 done 200 k 200 sw

    50 easy

    since I'm off for presidents day
    I'm thinking about doing a DOUBLE

    hung out with Eddie Reese after my practice. Watched Eric Shanteau, Aaron Peirsol, Ricky Berens, Michael Klueh, & a few UT swimmers train, They leave for their Conference Meet Next Wednesday.

    Saw that entries for the Grand Prix are closed

    2010 MEETS:


    March 4 - 6, 2010 Austin, TX UT Swim Center Count Down
    Austin Grand Prix



    April 9 -11 The Woodlands, TX Countdown
    2010 South Central Zone Short Course Championships
    INFO



    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events
    Categories
    Swim Workouts
  20. Sun Feb 14th 2010

    by , February 15th, 2010 at 10:33 AM (Ande's Swimming Blog)
    Sun Feb 14th 2010

    Missed Saturday practice to attend a photography workshop with my wife

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    WEIGHTS
    lifted after swim practice

    TODAYS SWIM PRACTICE

    scy, main pool, south end of pool
    Bridgette coached
    noon to 1:15
    swam with Larry and James Fike

    wore brief

    warm up:
    800 easy

    Main Set

    8 x 100

    8 x 75

    8 x 50

    8 x 25

    rested up
    put on a B70 full

    100 pretty fast SDK & FL K on my side when I ran out of air
    went 56.0 out in 25

    50 easy

    2010 MEETS:


    March 4 - 6, 2010 Austin, TX UT Swim Center
    Austin Grand Prix
    Count Down


    April 9 -11 The Woodlands, TX
    2010 South Central Zone Short Course Championships
    INFO
    Countdown


    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center
    2010 USMS Short Course National Championships
    Order of Events
    COUNTDOWN