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  1. Wed's little workout

    by , June 18th, 2009 at 03:28 AM (Swim like an Orca, but faster !)
    Aquasol Masters - UMHS
    Coach Janine

    Warm 200 FR 4x50 IM
    4x50 K 1:15
    4x25 K with board perpendicular to surface
    Vertical Kick 2:00
    4x100 FR 50 Drill One arm/50 swim RI :20
    6x100 FR on 1:30 (did 3 100, 3 75's) got lazy
    4x50 BR
    5x25 Sprint off the blocks (FR/FL/FL/BK/BK)

    200 cool

    2100 scy

    Today was social, lots of fun...
    Still sore from yesterdays LCM IM feast/weights, I picked the wrong day to wear drag shorts over briefs, and was glad we had a short set.

    Updated June 18th, 2009 at 03:44 AM by EricOrca (forgot a set)

  2. Jacki Hirsty altered set.

    by , June 17th, 2009 at 09:36 PM (The Labours of SwimStud)
    SET 1
    2 X THIS SET:

    50 BR KICK - SWIM @
    1:10 (about 10 sec rest)
    75 BR KICK - DRILL - SWIM @
    1: 40
    100 BR SWIM @
    1: 50

    SET 2
    2 X 125 FR PULL @
    3 X 100 IMO KICK @
    2: 15
    4 X 75 SWIM HARD IMO @ 1: 30
    REST 30

    3 x 100 FR PULL @ 1 : 50
    4 X 75 IMO KICK @
    1: 45
    5 X 50 SWIM HARD IMO@ 0: 50
    REST 30

    4 X 75 PULL @ 1 : 10
    5 X 50 IMO KICK K @
    1 : 35
    REST 30

    5 X 50 PULL @ 0 : 50 (about 10 sec rest)
    6 X 25 Fins KICK @ 0 : 40 (about 10 sec rest)
    100 EZ SWIM

    Did my IMO by 25’s

    This workout was fun but challenging. I did a %50 workload weight session afterward.
  3. Weights

    by , June 17th, 2009 at 06:00 PM (Elise's Fitness Fun)
    Hit the weight room late this morning and did the following:

    Bench press: 90 x 8, 95 x 6, 100 x 4
    Lat hi row: 130 x 8, 140 x 6, 150 x 4
    Military press: 50 x 8, 60 x 6, 70 x 4
    Assisted pull -ups: 2 sets of 6 with 30 lb. assist
    Triceps press: 40 x 8, 50 x 6, 60 x 4
    Alt. hammer curls: 2 sets of 15 x 10

    100 bicycles
    100 flutter kicks
    50 good morning darlings
    25 crunches on right side
    25 crunches on left side
    50 torso twists

    1 set of 30 front toe raises
    1 set of 30 outward toe raises
    1 set of 30 inward toe raises
    Hip adduction: 130 x 8, 150 x 6, 170 x 4
    Hip abduction: 120 x 8, 140 x 6, 150 x 4
    Seated leg raises: 2 sets of 20


    1. Needed to have more pulling motion, so put assisted pull-ups in there. Although I can do a few unassisted, I will not go there. My friend ended her swim career in college tearing out her shoulder doing pull-ups. I've been told that for women over 130, things start to get dangerous on pull-ups. Apparently this is because of the tendency of women to carry more weight in the lower body than men. I could have heard something wrong, but why risk it? I've also heard that negative pull-ups are good and much less risk of injury.

    2. Although I'm not engaged in constant aerobic activity while lifting weights, I feel as though I am burning a lot of calories when I lift. I wonder if I am and what it is about lifting that requires a large energy consumption.
  4. Wednesday, 6/17/09

    by , June 17th, 2009 at 04:14 PM (A comfort swimmer's guide to easy swimming)
    SCM, with Carrie

    500 free swim
    300 IM drill
    200 kick choice (no board)
    200 pull free (no buoy)

    3 x 300 free w/30 sec. rest:
    #1 moderate
    #2 pull,
    #3 faster than #1

    50 easy

    3x around, choice of strokes:
    75 easy/smooth on 1:45
    50 drill on 1:15
    25 fast on 1:00

    swim down 200

    Total: 2800 meters

    Updated June 17th, 2009 at 04:47 PM by poolraat

  5. Wednesday, June 17

    by , June 17th, 2009 at 03:14 PM (The FAF AFAP Digest)

    Warm up:

    the usual 700 variety swim, kick, drill

    Main sets:

    16 x 15 UW shooters w/new MF, took 8-9 SDKs per 25, pretty slow and drilly
    odds belly
    evens back

    50 EZ

    2 x 25 EZ speed fly, felt like crap

    5 x (25 AFAP back + 50 EZ)

    100 C/D

    Total: 1675

    (I seem to recall I did something else, but these "workouts" are so ridiculously dull and boring, I can barely stay awake during them.)



    Tried out my new MF today. Because it's quite a bit longer than my shooter MF, it felt very odd. It might take some time to get used to. At only 8-9 kicks per length, I think it's much better for long course. I'll try it out there next week.


    I'm still having issues with cramping. I cramped on my backstroke start this weekend. After mulling it over, I think I might be slightly dehydrated. I try to drink a lot of water, but may still need more ... I drink very little water in the evening, then wake up and drink coffee. Perhaps I need more electrolytes as well. So I think I'll be pounding more gatorade and water the next few days.

    Tight Deltoids:

    My deltoids feel very tight. WTH? I've been practically comatose for a week. Shouldn't they be happy and rested? I'm blaming the 200 back. lol
    Swim Workouts
  6. Wed Jun 17th, 2009

    by , June 17th, 2009 at 12:06 PM (Ande's Swimming Blog)
    Wed Jun 17th, 2009

    slept late again, woke up at 6:00,
    need to leave my house by 5:45 to arrive at the by 6:30 in normal traffic,


    LCM & SCY
    6:30 - 8:00
    Whitney Coached
    TSC main pool & diving well
    swam with Nate & Larry beside UT swimmers Daniel Nyaradi & Trey Hoover
    Dove in around 6:50

    Warm Up LCM
    missed it

    Main SET
    4 rounds of
    4 x 100 8 strokes fast the rest aerobic free

    round 1) supposed to be fly I did free to warm up
    round 2) bk
    round 3) BR did the 50, 100, & 150 LCM
    then MOVED TO DIVING well
    200 & 4 x 100 SCY
    round 4) FR

    ~ ~ ~ ~ ~

    after practice I watched UT Mens team
    Eddie assigned sprinters 2 or 3 rounds of
    50 kick on 1:30 fast for time
    50 kick on 1:30 25 fast for time 25 easy
    50 swim on 1:30 fast for time
    50 swim on 1:30 25 fast for time 25 easy
    REST 6:00 while other group does the set
    (Each lane went in 2 groups)


    USMS South Central Zone Long Course Championship Meet
    Fri July 18 - 19 2009
    Woodlands, TX
    Meet Entry Form
    31 Days away

    Friday July 17th Aerosmith is playing with ZZ Top at the
    Cynthia Woods Mitchell Pavillion in the Woodlands
    Swim Workouts
  7. Wednesday 6/17 - Too Long....

    by , June 17th, 2009 at 07:39 AM (Mixing it up this year)
    It seems like it just takes me longer and longer to warm up. Don't get me wrong once I am warmed up I can finally do the times I want in practice. If this trend keeps up I'll be warming up and then have to warm down...

    1000 Free as 200 Swim/Pull/Swim/Kick/Swim

    5x100 Back Kick w/fins odds fashion model, evens arms perpendicular
    500 Free Kick w/fins every 3rd 25 SPRINT

    8x25 @ :45 alternate Fly/Free on the fly kick out to the 15 meter mark w/fins free EZ
    200 Back Build
    2x100 Breast #1 Kick #2 Swim
    200 Free Drill
    200 Back work in and out of turns went 4:00 on this did crank it up a notch on the last 50

    300 Free Relaxed
    200 Free as 50 Drill / 50 Swim

    Total 3500 meters
  8. Drills + Indoor run

    by , June 16th, 2009 at 10:59 PM (Elise's Fitness Fun)
    A little tired today from the workouts yesterday, so, just opted to do some swimmng drills:

    200 easy swim for warm-up

    8 x 25 rt arm only/lt arm only free on :30
    4 x 25 heads up free on :30
    4 x 50 golf drill on 1:30 - add #strokes + time - got 64, 63, 59, 59

    8 x 25 - rt arm/lt arm fly on :40
    4 x 25 - each hand on a buoy drill
    8 x 25 - fly - focus on hand entry - on :45

    4 x 100 back - alt. 25 rt. arm only/25 lt. arm only - on 2:00
    4 x 25 back on :45

    500 easy kick with fins

    2000 SCY

    2 mile run on treadmill

    It is getting too hot to run outside. Even the mornings have the feel of a steam room. I'm sure at some point this week, however, I'll end up having to do one outside because of convenience, time, etc.
  9. Wet Tuesday

    by , June 16th, 2009 at 10:20 PM (Swimming, Life, and Other Stuff!)
    I was able to get my 1st half of the day outdoors with my summer school class before the rains set in today.
    From 10:00 am it has been raining steadily. I am getting sick of gloomy weather.
    Here's the LCM workout the few of us who showed up to swim in the downpour did:
    I was too late for the warm-up so I did it at the end!

    1) 12 X 100---(1-3 on 2:00, 4-6 on 1:55, 7-9 on 1:50, 10-12 on 1:45) that was challenging for me!

    2) Super 1,000 Free Set---(50-100-50-150-50-200-50-150-50-100-50) I was swimming w/guys who are faster than me so I did all free. Some of them did the 50's stroke.

    3) Warm-up (cool-down for me)
    200 IM moderate
    100 Free Swim
    200 Flutter Kick on stomach (no flippers)
    3 X 100 (fly, back, breast) 20 sec rest inbetween
    3,000 LCM

    The water was cold (77 degrees). I think 77 seems cold in a pool, but nice in ow.
    I like workouts in inclimate weather. You normally have no more than 1 other person in your lane. Usually only the hardcore nasti's show up.
    It makes you feel like a warrier!
  10. 6/16 SCY 6:30pm

    by , June 16th, 2009 at 09:41 PM (FREEDom)
    A double today. I'm trying to do a couple of doubles for a few weeks. Plus some upcoming travel, so not sure when I'll get back in the water before Monday.

    Swam the regular evening masters workout. Beth coached (welcome back!). Swam with Eduardo and Lisa W, next to Tim and Liz.

    Water temp 86F. Ugh.

    Warm up
    Swam about 500, but my jaw was nice and loose. I can't swim and talk at the same time.

    4 x 100 on 1:35, working between the flags
    200 drill
    4 x 100 on 1:50 non-free. Swam back
    200 drill non-free. back

    8 x 50 on 1:05, 50 easy, 50 hard. went 27s
    200 kick no gear
    6 x 50 on 1:00, desc 1> 3, 4> 6, went 27s
    10 x 25 on :30 kick w/ fins
    30 sec rest
    10 x 25 on :25 kick w/ fins

    3 x 50 on :40, desc 1> 3 Got a foot cramp on #2. 29 on the last one.

    200 easy
    Swim Workouts
  11. Tuesday, 6/16/09

    by , June 16th, 2009 at 06:39 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    300 swim free
    kick 3 x 100 w/fins w/15 sec. rest: last 25 fast, do these backstroke:
    (I did these with zoomers. Was coming in around 1:45 so did them on 2:00)
    2 x 75 on 1:40 alt. 50 drill/25 swim choice
    6 x 75 on 1:30 build to fast last 25
    (went around 1:03-1:05 on these)

    all free:
    200 swim on 3:30 (went 3:00)
    4x50 build on 1:00, desc. 1-4
    (from :45->:42)
    30 sec. rest
    50 fast off blocks 1:15
    (around :35)
    1:00 minute rest
    2 x 150 swim on 2:45
    (both 2:15±)
    4 x 50 build on 1:00 desc. 1-4
    (from :45->:42)
    :30 sec. rest
    2 x 25 on :40 fast: #1 off blocks
    (1st one under :15, second just over :16)
    1:00 minute rest
    200 swim on 3:30 (3:04)
    4 x 50 build on 1:00 desc. 1-4
    (from :44->:41)
    1:00 minute rest
    50 fast off blocks (about :34)

    150 swim down
  12. Tuesday, June 16

    by , June 16th, 2009 at 03:21 PM (The FAF AFAP Digest)
    Short swim amidst the chaos:


    Warm up:

    700 variety swim, kick, drill

    Main sets:

    20 x 25
    odds, shooter on back w/fins
    evens EZ

    50 EZ

    1 x 25 build + 25 EZ

    1 x 50 AFAP back w/fins, 25ish

    150 EZ

    3 x (25 AFAP free + 50 EZ)

    150 C/D

    Total: 1875


    Felt like crap in the water. I guess that's to be expected. Still hoping not to get mono, though I have a sore throat.

    Why when I'm resting for a meet is the rest of my life always crazy? I am looking forward to sleeping in Friday and Saturday though.
    Swim Workouts
  13. Been gone sailin'

    First time to charter a 32 foot Catalina in the Palmico Sound for a week. I was all set to do alot of swimming when jellyfish with two foot long tentacles had invaded the place. Found out the hard way and got stung first day in the water in the first few minutes. Finally, after all week on Saturday I get in the water as no sightings of the beasts except one or two that morning. I followed behind the boat for a little over an hour anywhere between .6 -1.8 knots. Just after I got out my brothers and sister dophins approached the boat and swam along with us. What a joy!
    The trip was not without its hot lulls and also wild hurricanes to bunker down in, plus lots of spinacker flyin. Got the boat up to 8 knots. I learn alot about navigation. Rugged, but fun trip.

    Hope to get back on track of getting faster....
    Today I swam in the outdoor summer pool just down the street. I can walk there and that is so tempting rather than having to go downtown.
    I like having a variety of choices...but must stick to goals when in the water no matter where:

    Swim four times a week
    At least 3000 which I did not do today.
    Ande's speed drills at least three times a week and get timed on the 25 and 50 at the end of each week.

    500 yards free
    200 IM
    12 x 25 as fast as I could
    250 kicks
    250 drills
    200 breaststrke
    200 backstroke
    100 cool down
    not such a hard 2000 yards...the next workout I do must work harder. I did concentrate on form however, and felt kind of speedy in a glidish sort of way.
  14. Early morning LCM & Weights

    by , June 16th, 2009 at 12:57 PM (Swim like an Orca, but faster !)
    Lambic Aquatic Center - Folsom, CA
    Folsom Marlins Masters -
    forgot the coachs name (sorry)
    Warm up
    4x200 50fast/50 ez
    4x50 K 25 fast/50 ez

    2 x
    4x100 IM switch (50 Fly/50 Back, BK/BR, BR/Free, Free Fly)
    1x400 IM (fly gave out after 75m, switched to 2-2-2 drill)
    4x50 IM order (Fly first round, Drill second)
    1x200 IM (Fly first round, drill second)

    200 cool down

    3600 M

    We were about 6 mixed in our lane. I was number 3 in the intermediate lane, we didn't get intervals, however we didn't stop for more than 5 seconds ! We took a little break after the second 400 IM, which we unanimously agreed to a 400 pull. I was surprised that my 2-2-2 fly drill was able to keep up, this was the first time I did a 50m fly without a wall. What prevented me from completing a 100M fly was just plain running out of air, Ive got to work on breathing rhythm, I was too sporatic, so I found out that recklous breathing during the fly will catch up.

    Lords Gym -
    Did my usual sets without the initial warmup.

    way tired
  15. Tue Jun 16th, 2009

    by , June 16th, 2009 at 10:47 AM (Ande's Swimming Blog)
    Tue Jun 16th, 2009

    What do I need to do to swim faster?

    + Keep training hard,
    + Lose weight, (5, 10, 15, 20 or 25 pounds)
    + 6 beat kick in practice,
    + improve flutter kicking speed,
    + SDK off walls,
    + improve breastroke.
    + split races right, split work out swims right
    + finish strong,
    + embrace Tip 165 [ame=""]Build a Better Boat[/ame]
    What else?


    6:30 - 8:00
    Whitney Coached
    TSC main pool
    swam with Tyler, Todd, Marcio, Nate, Larry, & UT swimmer Daniel Nyaradi
    Left home late, Dove in at 6:45

    Warm Up LCM
    missed it

    Main SET

    assigned: 4 x 400 fr on 6:00 desc
    did: this was my warm up
    350 easy,
    350 easy,
    moved lanes
    400 fr 80%ish went under 5:00

    100 easy

    assigned: 4 x 300 fr pull on 4:00 desc
    did: 4 x 300 fr swim, went 4th in my lane 5 behind Todd,
    got more rest than I expected
    went: 3:45ish, 3:40, 3:35ish & 3:25 on #4

    100 easy


    USMS South Central Zone Long Course Championship Meet
    Fri July 18 - 19 2009
    Woodlands, TX
    Meet Entry Form
    32 Days away

    Friday July 17th Aerosmith is playing with ZZ Top at the
    Cynthia Woods Mitchell Pavillion in the Woodlands
    Swim Workouts
  16. 6/16 LCM 5:30am

    by , June 16th, 2009 at 09:03 AM (FREEDom)
    Went ahead and swam the practice this morning I posted for tomorrow since I'll be traveling and need to get my pool time in.

    Swam solo. Water was 84+ again. We have chillers and aerators but don't seem to be using them. Or they're keeping the water warm for the swim lessons.

    Weight 181 lbs. not bad. was running around 187 a couple of weeks ago, so getting back to competition weight. Dragging an extra 5 lbs through the water for a 800 or 1500 adds up.

    Warm Up [1000/1000]
    200 swim
    200 pull
    200 kick
    200 drill
    200 choice/IM

    Set 1 [1500/2500]
    3 x {
    3 x 100 on 1:30 FAST
    2 x 100 on 2:00 moderate recovery – maintain form
    Tried to hold 1:15s or better, but slowed to around 1:17s on some. Warm water, swimming solo, early morning,.. <insert additional excuse here>

    Set 2 [300/2800]
    300 choice/IM drill recovery

    Set 3 [1000/3800]
    20 x 50 on 1:00 STRONG
    IM order or choice
    I swam these as
    4 free w/ snorkel
    4 back
    4 free w/ snorkel
    4 back
    4 free swim

    Warm down [200/4000]
    200 easy

    Swim Workouts
  17. Tuesday, 16 June 2009

    by , June 16th, 2009 at 08:01 AM (TJ's Blog of Slow Swimming!)
    12:00 to 13:00 at Röthelheimbad mit Hannah-Stockbauer-Halle (in Erlangen, Germany) (LCM) on my own.

    600 free - alternate 100 swim/50 drill

    Main Set:
    4 x 50 fr build on 1:00 - :55s
    6 x 100 fr desc by 2s on 2:00 - 1:57, 1:54, 1:52, 1:52, 1:48, 1:47
    4 x 50 fr build - 6 beat K on 1:00
    2 x 50 fr all out on 1:00 - :47, :44
    1:00 Break
    2 x 100 – 50 fl/50 bk on 2:30
    2 x 100 – 50 bk/50 br on 2:30
    2 x 100 – 50 br/50 fl on 2:30

    200 easy free

    2500 meters

    Notes: This is the practice that I wrote for myself last week and could not finish it. Today, I finished it in a little less than 1 hour. Now I have to start changing it up a bit. And searching for a team to practice with! Backstroke goes on forever in a LC pool! But I can really concentrate for long(er) stretches of time on the things I need to work on.
    Swim Workouts
  18. Tuesday 6/16 - A night of tossing and turning

    by , June 16th, 2009 at 07:39 AM (Mixing it up this year)
    I can just imagine how much stress my old coach Rick went through and I am glad he has found a better place but it was my loss, his and the kids he coaches gain.

    500 Free EZ
    500 Free kick w/fins

    1500 Free w/paddles & bouy for time 23:53 my times at the 400's were 6:30, 6:25, 6:20 then just whatever I had left (best competition time was 22:35).

    6x100 Back Drills w/fins #1,4 fashion model, 2,5 partial recovery, 3,6 underwater recovery
    400 Free kick w/fins

    500 Free EZ

    Total 4000 meters

    Updated November 26th, 2009 at 05:39 PM by Donna

  19. mini taper for 5k swim?

    by , June 15th, 2009 at 11:26 PM (Swimming, Life, and Other Stuff!)
    I am cutting back a little this week. I've been working/swimming hard and decided to rest a bit for the 5k ow swim I am doing Saturday.
    I have been told you shouldn't taper for 5K races since there's no real speed involved. Is this true? What do you think.
    I feel like a person should take a light week if they're fatigued and achy. Maybe I should call it a "rest" not a "taper".

    I bought a kettle ball today! I like the exercises I did with it; I found them on the included dvd. I got a little nervous using the thing in the house; I was afraid one of my cats or the dog would accidently step in front of my and I would crack their head. I ended up going out on the pool deck and swinging away! I bet this would be a great activity for golfers.
    I have to teach 3 days of golf next week in summer school (woods, irons, and putting). I better go study since I'm not a linkswoman.
  20. Monday with the 'sol

    by , June 15th, 2009 at 10:32 PM (Swim like an Orca, but faster !)
    Aquasol Masters Evening
    Coach Janine
    I got in a bit early, to hear that the water is cold, but dove in anyways.

    Warm 400 mixed
    8x75 FR on 1:00 (made 2 then went 1:15)
    (held 1:00)
    3x200 IM FR/BK/BR/FR on 3:30 (did 3:15)
    2x100 (by 25s) K (Fly on back/on side)
    Vertical kick 1:00
    10x50 FR Pace on 1:00, hold :35 (think I slipped 1 or 2 :36)
    200 w/d
    2500 SCY

    Nice workout for Monday
    Swim Workouts