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  1. 02-17-2010 Workout

    by , February 18th, 2010 at 01:08 AM (Swim like an Orca, but faster !)

    (Our coach was out and she left me a workout by a lane, I say me because I was the only aged grouper!)

    500 warm
    6x200 FR on 3:00. 3 swim/ 3 Pull (2:39, 2:44, 2:44. Pull =2:45's)
    1x500 K with fins choice (did fly w/board)
    5x50 ea. stroke 1:00 (25 drill/25swim)
    4x100 BR Pull 2:00 (3 fly kick/1 buoy)
    5x50 K FLy side (w/snorkel) did 2 1:15
    9x75 IM 1:15 (skipped)

    Cool 150
    4100 scy

    My cervical rediculitus (or the ridiculous neck pinching exiting nerve) is improving with a bit of medication and nightly icing before bed.
  2. Something went pyoing in my groin! 2/17/10

    by , February 17th, 2010 at 10:47 PM (The Labours of SwimStud)
    Well bearing in mind that I had to go out at 8:45 last night to clear snow in the vain hope that there wouldn't be a snow delay last night, I awoke to a 90 minute hiatus in my routine.

    I eventually got to the pool about 1:30 and had a good 4k swim...sadly on the very first push of something went pyoing in my groin...and no, not in a good way!

    Here is where Fort can say "Hah, see told you...running too much too soon!" though I think I am active enough for it to be just bad luck. An ankle or knee issue I definitely would think it's the running.

    Good news is it seems minor, general mobility is fine, I can go up and down stairs ok, I swam ok...I just felt it on the push offs. I've taken some napro and I am hoping it is a strain that will ease up.

    I'll evaluate tomorrow whether to run at all, or less and slower or do something else.

    Anyhow here is the workout.
    Warm Up
    200 Swim with snorkel
    200 Kick
    200 Pull paddles
    Front Crawl Set
    10 x 100 1:40 held 1:30's consistently. I felt a bit tired anyhow today so I wasn't expecting huge swims.
    10 x 50 :45 I had to take a little extra rest on a couple of them but I went for form since I felt laggy.
    Kick Set
    4 x 50 EZ
    10 x 25 MF shooters :45 or 1:00 can't remember
    10 x 25 shooters :1:00 boy they're slow after the MF
    100 MF on back
    4 x 25 Fly K on back no MF
    100 FR EZ
    Fast BR Set
    4x 50 BR 1:15 held 45's
    Fin Kick Set
    500 Kick
    Cool Down

    4 x 50 FR
    Now that is 4000 in 90 minutes. I am pretty happy with that effort on a tired day.

    Lifted after and tentatively worked out my thigh and abductors. Didn't hit any snags...stretched off OK's a little odd that I only feel a ping now and then. I do have a calf pain like sciatica and this could also be involved; perhaps something is a little tight and now it's gotten inflamed.
    My suspicion is however, that the snow clearing with the snow thrower is where I tweaked my groin and it came out today.

    Updated February 17th, 2010 at 11:57 PM by SwimStud

  3. Lost Mojo, Wed., Feb 17

    by , February 17th, 2010 at 09:29 PM (The FAF AFAP Digest)
    I'm feeling like I've lost my mojo somewhat the last week or so. Being nauseous and rashy doesn't help. I did manage to get to the pool after a non-exercising morning. I left practice early to get my Mathlete, only to get a text that her meeting was cancelled.


    Warm up:

    700 various

    Transition Sets:

    8 x 25 shooters

    50 EZ

    8 x 50, done as 25 easy speed fly w/fins +25 EZ

    Hybrid Set: Hypoxic/Speed/VK:

    8 rounds of:
    (had wanted to do 10 rounds)

    1 x 100 back kick, no fins
    1-2 11 SDKs per length
    3-4 12 SDKs per length
    5-6 13 SDKs per length
    7-8 14 SDKs per length

    1:00 vertical kicking
    4 evil, 4 dolphin at good tempo

    1 x 50, done as 25 AFAP + 25 EZ
    2 of each stroke

    1:00 vertical kicking
    4 evil, 4 dolphin at good tempo

    I liked interspersing the fast 25s throughout the set. I may do more of this. I recall Ian Smith saying he uses this tactic.

    1 fast swim:

    100 EZ

    1 x 50 AFAP back w/fins (:24)

    100 EZ

    Total: 3200 + 16 minutes of VK



    I really meant to go the gym today and do core work, but couldn't get there this morning. Like Geek, I'm a single parent this week. Between that and having to lead book club and teach art history to my youngest's GT class on Thursday and Friday, I'm sunk for time this week ... I'm going to see if I can summon some energy to do power yoga or P90X the next couple evenings or otherwise squeeze it in. Not feeling up to it tonight. And I haven't done my RC work in days ...

    And, despite drinking 50 ounces of Smart water his am, taking calcium/magnesium/potassium supplements, having coconut water in a smoothie and wearing compression socks for 2 days, I still got cramps in my right calf at practice.

    I think I'm going to shift into more strength and speed work now. I've done a fair amount of aerobic work both in the gym and in the pool since NE Champs. Time to turn on the firepower. Tomorrow, I might do a modified version of Ande's workout today or a workout I did on Oct. 8 (partially with Pete). And I have to see if Pete is free.

    Apart from that, I need to HTFU and/or adopt the hair shirt approach.

    Breaststroke Tips:

    Ande sent me the following links which emphasize a fast insweep and recovery/thrust in breast:

    watch tara kirk swim br
    [ame=""]YouTube- Tara Kirk Fan Video[/ame]
    [ame=""]YouTube- Tara Kirk continues winning ways[/ame]
    [nomedia=""]YouTube- Tara Kirk wins second gold medal[/nomedia].

    I'm also trying to follow the Megan Jendrick tip from Swimmer magazine on the recovery after the pulldown. As I recall, she says to turn the palms up immediately and keep your hands under your body to reduce drag.

    Energy Bars:

    After making myself sick from food, I decided to double check the ingredients of the new energy bars I've been eating. They seems to be "safe." They're gluten free, dairy free, raw, vegan, nut free, organic, seed sprouted, no TFs, etc etc.

    (I really like the banana bread flax bar.)

    The only potential problem, I guess, is that a couple of them contain coconut. I'm going to try to get the gluten out of my system and see how I feel continuing with coconut water or bars containing a minimal amount of coconut. I see that avocados are on the "bad" list for me, and that is devastating news as well.

    B70 Service:

    As usual, B70 had great customer service and immediately agreed to replace my torn suit. That's a relief.

    Updated February 17th, 2010 at 11:15 PM by The Fortress

    Swim Workouts
  4. Septoplasty tomorrow

    No eating after midnight. No drugs or alcohol. Shower with an antibacterial soap, and be at the hospital at 8:30 AM tomorrow. Thats my pre-op routine.
    Doc says 2 weeks no swim.... I might have to take out my aggression on the speed bag....
  5. MIchael Phelps or Shani Davis?

    An article about speedskater Shani Davis in last week’s New York Times magazine made this comparison between Davis and Phelps:

    Both Phelps and Davis are unusual within their sports in their versatility and their ability to defeat competitors who focus on just one or two events. Where they diverge is that Phelps has always relied on one strong, almost Svengali-like coach, while Davis takes advice from numerous coaches — some connected to the U.S. national team, some not — and then synthesizes their guidance and sets his own course. His coaches are more like a panel of consultants.

    This quote has been rattling around in my head for the last few days, especially as I watch the figure skaters having intense last minute conversations with their coaches just seconds before they hit the ice to compete. (I would find that sort of last-minute openness to instruction really intrusive, but then figure skating is a much different sport than swimming, and these skaters and coaches are world-class and must know what works for them. If I were attempting such difficult and potentially painful things every time I competed, I would probably need a pep talk before going out there too.)

    On the Phelps-Davis scale, I think a lot of masters swimmers are more like Davis—seeking out expertise where we find it and consolidating as best we can. I know that describes my usual method. I think of it as being my own head coach: I decide what my season focus and goals will be, what my training schedule will look like, what sort of cross-training and dryland work I’m up for doing. Then, ideally, I seek out others with more expertise than I have (or educate myself as well as I can) to be my workout coaches, stroke coaches, strength or nutrition experts, etc. (Not that I have my own stable of personal coaches, like Dara or Shani. For me, it just means that I try find someone knowledgeable—a fellow swimmer or coach—to ask for a pointer or two when I decide that my BR rhythm is off, and try to attend the practice sessions of coaches whose workouts work best for me). I keep track of what sort of training I’m getting in my coached workouts, and fill in whatever’s missing on the days I work out on my own (or finagle opportunities to get it during group workouts). Sometimes I do a better job of this “head coaching” than others; some seasons I am a real control freak about doing whatever I need to reach my goals, and other times I just kind of coast along. It’s often just more relaxing to turn off the meta-swimming part of your brain, and show up at a group workout and do whatever someone else tells you to.

    I’ve done that whenever I could during my time down here in Florida and been pleased with the results. It’s been a break from my usual routine, and I feel like when I go back home to NYC I’ll be ready to be more hands-on in my training again.

    This morning I overslept (too much late-night figure-skating!) and was late for workout. Luckily Chuck was still there when I rolled in around 7:30, and he gave me a workout. Here’s what I did:

    600 warmup (4 x 100 S/50 K)

    200 pull [I used my snorkel]

    12 x 25 @ :30 (done as 3 x (1 easy, 1 build, 1 easy, 1 sprint))

    3 x 300 (100 FR/ 100 BK / 100 FR) @ 4:45

    3 x 150 Kick (50 FR/ 50 ST/ 50 FR) @ 3:00

    3 x 200 pull @ 3:00, keeping all 3 under 2:40

    3 x 100 Kick fast @ 3:00 [1:44, 1:39, 1:37]

    200 warmdown

    I was still feeling a bit sore from last night's practice, but loosened up as the workout progressed. Looking forward to more tomorrow!
  6. Wednesday, 2/17/10

    by , February 17th, 2010 at 12:32 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    I must be getting over this crud that has kept me from working out. I felt good enough this morning to go do an early swim. First time in over a week that I felt like I wanted to get out of bed and swim.

    300 swim free
    300 pull alt. 100 free/50 back (w/p&b)
    4 x 100 kick w/10 sec. rest
    (on back w 6-8 SDK of every wall)

    swim 12 x 50 free on 1:00: focus on high elbow at the front of the stroke, and work the tricep extension
    (ave :40 on these, SPL 16 down, 17 back)

    pull 4 x 100 back on 2:00, focus on rotation and deep catch
    (w/buoy only, ave 1:30)
    swim 2 x 100 back on 2:00, same focus as above
    (went 1:28, 1:25)

    swim 4 x 75 free on 1:30 like the 50s above
    (ave 1:03 w/16-17 SPL)

    swim down 12 x 25 on :30 choice
    Total: 2800 yards
  7. Wed Feb 17th 2010

    by , February 17th, 2010 at 11:11 AM (Ande's Swimming Blog)
    Wed Feb 17th 2010

    What do you think of my wife's photos at

    The Austin Grand Prix starts in 2 weeks,
    I'm going to rest a few to a week days for it.

    Subscribe to this Blog


    scy, main pool,
    Whitney coached
    5:30 - 7:00
    swam with Tyler, Kelly & Desiree
    Beside Ned & Tenille
    wore B70 legs

    warm up:
    4 rounds of 150 fr 50

    Main Set

    4 rounds of (one each stroke)
    take 10 - 20 sec rest
    2 x 25 go fast on 1
    3 x 50 go fast on 2
    4 x 75 go fast on 3
    5 x 100 go fast on 4

    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

    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events
    Swim Workouts
  8. Tuesday Blah

    by , February 17th, 2010 at 09:45 AM (Swimming, Life, and Other Stuff!)
    Tuesday night swimmiong with Nasti's.
    This was my 6th day in a row. Yesterday I did a 5,000 yd. workout with a buddy, today I paid.
    I was tired from the start. I justslogged my way through the workout and called it a loosening swim.
    I missed the warm-up due to over-socialization with team-mates:

    **300 Freestyle Swim ? interval
    **4 X 125 (25 IM Roll and 100 Free) on 2;30
    **250 Freestyle Swim
    **4 X 100 (25 IM Roll and 75 Free) on 2;00
    **200 Kick
    **4 X 75 (25 IM Roll and 50 Free) 1:30 interval
    **150 Swim
    **4 X 50 (25 IM Roll and 25 Swim) 1:00 interval
    **100 Swim
    **4 X 25 IM Roll on :30
    **100 c/d swim

    I got home starved around 9:00 p.m. I was planning to eat leftover casserole from Monday night but my microwave crapped out on me. I think it's a goner. I played around with it for about an hour(gulping down potato chips to sustain my efforts!) I couldn't get it to cooperate so in frustration I just went to bed.
    Tonight I guess I'll go buy a new one......I'd rather buy something fun
  9. A different kind of sprint...Back

    by , February 17th, 2010 at 08:26 AM (Mixing it up this year)
    Today I started working on my sprint backstroke. I don't normally swim it but unless someone in my age group steps up I will have to do it on our relay and I want to be ready. I played around with the pull on the sprints and found the straight arm aproach to be my best at the moment.

    1000 as 200 swim/pull/swim/kick/swim

    500 Back kick w/fins by 100 as #1,4 streamline, @2,5 fashion model @3 partial recovery
    500 Fly kick w/fins to loosen up my aching back

    4x25@:45 Back sprint held :21's
    200 Back pull w/board easy
    4x25@:45 Back sprint went 21, 20,19,20
    200 Back pull w/board easy
    4x25@:45 Back sprint held :21's

    500 Free pull w/paddles & bouy easy
    100 Free easy
    100 Back easy
    100 Free easy

    Total 3500 yards
  10. Stole Geek's Workout, Tuesday, Feb. 16

    by , February 16th, 2010 at 11:33 PM (The FAF AFAP Digest)
    I felt the need for a recovery swim today and Geek's workout fit the bill perfectly. I swam at Oak Marr as I was headed to Wegman's to purchase healthy and gluten free products. Speedo was there doing his kick set. The poor guy looked a little green. Hope he's better soon. I need my Thursday workout buddy.


    Warm up:

    600 various

    Main Sets:

    4 rounds of:

    6 x 50 drill w/fins @ :55
    (1 round of each stroke)
    50 EZ
    200 pull*
    50 EZ

    * I even used Speedo's finis freestyler paddles! They felt very odd, but then I never pull. I did skip the last 200 pull to do the last 2 100 kicks @ 1:20 with Speedo. I just cruised them and went 1:05-6. It was clear my legs didn't want to go faster.

    100 EZ

    12 x 50 breast drill @ 1:00
    6 = alternate PLD breast w/regular breast kick
    6 = breast pull

    50 EZ

    5 x 1:00 VK
    odds = breast
    evens = dolphin

    100 EZ

    Total: 3550


    I was supposed to go to the gym with Mini Fort, but was running late. So we did 45 minutes of the Beryl Bender Birch's power yoga DVD. This was mostly the stretching phase, which was fine with me b/c I didn't need serious power yoga today. I enjoyed the DVD, which was recommended by Jaegermeister. It had the standard sun salutation vinyasa series at the beginning, but then shifted into quick changes of position. Mini Fort and I are both better at the forward and backward bending poses than the twisting poses. I wonder why this is?

    An aquavelo/swimmer friend sent me this article on yoga today. Sasha Cohen, the figure skater is a fan.

    I typically think I have pretty decent upper body strength, but I cannot do that arm balancing pose she's demonstrating. This must take some practice.

    Breaststroke Video:

    As promised, here is the youtube link to my 100 breast video that SwimShark was kind enough to take and download. I sent it to Allen Stark. His reaction was that my kick likely wasn't that bad as I was getting good DPS. He said my head position was the worst part of my stroke, and that it was killing momentum. I've been trying to work on this, but sometimes I mentally check out on this component when racing breast as I'm preoccupied with the other elements of the stroke. I may have to do the tennis ball drill. My pullouts were long, as I thought, but I did have to float to the surface a couple times and concentrate on not flutter kicking.

    One funny note from the meet. Dave Holland was also swimming his first ever master's 100 breast in the heat or two after me. He asked the timers (kids) how many dolphin kicks he was allowed to take. Then, like a pro and a flyer, he dove in and promptly took a dolphin kick before he started the pull down. lol

    [ame=""]YouTube- Leslie's 100 breast split[/ame]

    Oh, and my splashy start is beyond appalling. I think I need to find Wolfy's 10 tips for starts. This is when I wish I had a coach ...

    WSJ Article on Lactose Intolerance:

    Today's WSJ had an article on lactose intolerance, which was quite interesting. The NIH is meeting next week to ponder, among other things, why adults become lactose intolerant and produce diminished lactase (the enzyme that breaks down lactose). "Scientists have discovered that most people develop some degree of lactose intolerance as they get older." The article theorizes that there may be a section of DNA that turns the lactase system on and off.

    One response is to "train the bacteria" and not cut lactose out entirely despite the symptoms. They even suggest that people with lactose intolerance should be able to tolerate 1-2 glasses of milk. Apparently, calcium simply cannot be replaced with other foods (like spinach) without eating vast quantities. I'm not taking this advice. Milk and whey make me positively sick and bloated. I am trying to take lactase enzymes on the rare occasion that I eat something with lactose in it. My doc told me not to take just one tablet, but perhaps 2-3 before and after ingestion of lactose. As for training the bacteria to be more effective, I am ingesting more bacteria in the form of probiotics (doc recommendation).

    Here's the article:

    New Book:

    Jaegermeister mentioned to me that he had read the first Michael Pollan book on nurition and enjoyed it. As it turns out, I have Food Rules, his second book, on my nightstand. I may give that a go next.



    Not my fav day. I was still somewhat nauseous and itchy most of the day. And I couldn't find my benadryl or anti-itch cream last night. This gluten free stuff sucks big time. I think I might possibly have made it through the day without glutening myself. I'm hoping to get to both the gym and pool tomorrow. However, the recovery workout did feel very nice, albeit very slow.


    The Fontress or Fortness or whoever it is can just FOAD. It's one thing to poke fun and call me a whiner (which I readily admit) on the forum, but quite another to offensively defile a photo of mine that was on Facebook. (I don't believe I ever had it as my profile pic, but I could be wrong.) It's rather perturbing that a masters swimmer "friend" would do that. This is the downside of having a public blog. Debate the issues, but don't be an insipid idiot coward.

    Updated February 16th, 2010 at 11:42 PM by The Fortress

    Swim Workouts , Yoga
  11. 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.
  12. Thoughts about Nationals

    by , February 16th, 2010 at 08:36 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
  13. Tuesday, 2/16/10

    by , February 16th, 2010 at 07:28 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
  14. 2/15/10-Pancake Day

    by , February 16th, 2010 at 06:08 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
    •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 10:27 PM by SwimStud

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

    by , February 16th, 2010 at 02:52 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    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

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

    by , February 16th, 2010 at 02:47 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    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

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

    by , February 16th, 2010 at 02:42 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    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

    Swim Workouts
  18. Finally back in the water

    by , February 16th, 2010 at 02:06 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
  19. FAT Tue Feb 16th 2010

    by , February 16th, 2010 at 12:20 PM (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.

    Subscribe to this Blog


    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

    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 05:05 PM by ande

    Swim Workouts
  20. 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.
    Swim Workouts