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  1. My sprinting stunk

    by , March 24th, 2011 at 07:19 AM (Mixing it up this year)
    I tried to sprint today and it royally stunk.

    10x100@1:40 Free held 1:30's with ease
    500 Free kick w/fins moderat
    100 Free w/fins in 1:04 yuck
    100 Free kick w/fins easy
    2x50@1:00 Fre w/fins in :31 on each
    100 Free kick w/fins easy
    4x25 Free w/fins went :14, :14, :15, :14 felt good on these
    100 Free kick w/fins easy
    10x100@1:30 Free w/paddles & bouy long & loose just make them
    4x50 from start good breakout to 15 meters then easy free
    300 Free w/snorkle easy

    Total 3500 yards
  2. Wednesday, March 23, 2011 6:30pm @ Y

    by , March 23rd, 2011 at 11:27 PM (Fast Food Makes for Fast Swimming!)
    I've been sick for the past couple of days with everything my kids had for the past few days before that!! At least I feel recovered now. I decided to hop in tonight during lap swim while my kids were in swim lessons on the other part of the pool. Did a "Fortress workout". It was hella tough too, I'm not used to working my kick like this. A BIG to everything Mrs. Fort does...she's a tough person to work her legs like she does.

    200 Free
    200 IM Drill
    200 Kick

    w/ fins (full length)
    8 x 25 SDK on back @ :30 my legs were burning by the end of the 6th one.
    4 x 50 flutter w/ board @ 1:15 (:32, :30, :29, :29)
    2 x 100 SDK on back @ 2:30 (1:05, 1:04)

    by this point I had to take the fins off (feet sore), plus it was time to get out to get my son dressed from his lesson. (10 min. break)

    200 EZ swim

    w/ fins
    about 20 x 25 various (SDK on front/back, Fast Fly/Back/Free) on no particular interval

    **did some teaching/learning with another fellow lap swimmer who frequently is there when I'm there...

    after a bit more of EZ swimming did a:

    50 AFAP Free from a push (went :26)
    **The other guy went a :39 on his 50...then after a quick stroke technique correction he tried again and went a :36.
    ~2200 Yards

    I really enjoyed in a good amount of positive work (no "garbage yardage")... & my legs and feet have a different feeling after practice. I think I'll start doing a day a week like'll most likely help out my sprints which have been lacking lately.'ve inspired me!!

    **I'm noticing now that my lower back is a little more sore than normal, probably from the extra fin work that I'm not used to.

    Updated March 23rd, 2011 at 11:45 PM by jaadams1

    Swim Workouts , Daily Practices
  3. Wednesday

    by , March 23rd, 2011 at 09:12 PM (Swimming, Life, and Other Stuff!)
    Solo swim tonight at Monon.
    **500 free warm-up swim
    **4 X through:
    100 free @ 1:45
    4 X 25 kick @ :40 no board
    **2 X 300 freestyle @ 4:45 # 1 pull, # 2 full stroke.
    **16 X 25 @ :30 (4 of each stroke) I went :40 interval on breastroke.
    **100 IM
    **4 X 50 Freestyle
    **100 easy cool-down swim

    2,700 scy
    I felt super sore and stiff in the shoulders! Elbows too! Oh crap I guess I did play 5 hours of crab soccer today with various classes. Bad move Robin!

    The state meet is this Saturday and Sunday! I'm not going to taper as much as planned; I don't think it will really make much difference.
    I'm signed up for 200 free/ Medley Relay/ 200 IM/ 50 free/ and 200 Back on Saturday. Sunday will be 1,000 free/ 400 Free Relay/ 100 IM/ 50 Fly/ 500 Free, and 200 Free Relay. It's been so long since I've been in a meet so I thought I'd give myself lots of chances to have a good swim.
    Last night was my final mindfulness/meditation class. I'm going to try to maintain my practice as best I can. I guess I'd have plenty of time if I quit Facebooking and cruising the USMS Forum so much.
    It's just my nature to long for the things that really aren't good for me while forgoing the practices that can make a big positive difference in my life. If I had it my way I'd just sit on my bed with a big glass of chard and my Macbook Pro spending my time FBooking/Forum all day long!!!lol!
  4. Wednesday, March 23

    by , March 23rd, 2011 at 06:20 PM (The FAF AFAP Digest)

    Only grabbed a short swim workout. I arrived and the pool was closed -- probably due to a kid or noodler. So I had to wait a bit before diving in.

    Warm up:

    700 various

    Aerobic Kick:

    10 x 100 w/fins @ 1:30
    odds = back kick (work on perfect streamline)
    evens = dolphin kick w/board

    50 EZ

    Burst Dolphin Kick:

    10 x "25s" Squat Jumps @ :30
    -- Use fins. Dive down to the bottom of the pool (I was in 12 foot depth), get into a deep squat, jump off bottom of pool and fast SDK up to top, swimsuit should clear the water.
    -- this is a Salo set

    50 EZ

    10 x 25 @ :45
    burst dolphin kick shooter on belly + cruise
    -- started these @ :30, but it wasn't enough rest for really fast bursts

    50 EZ

    5 x 50 @ 1:15
    1st 25: With fins and kickboard, kick down to bottom of pool mid-way. Squat jump off bottom and then sprint dolphin kick to the end.
    2nd 25: EZ
    -- another Salo set

    100 EZ

    Total: 2700/1725 kick

    Hot Yoga, 90 minutes

    Ventured to hot yoga directly after the swim. I was extremely thankful not to have one of the heat nazi instructors who max out the heat. I was also happy to survive the class without bolting out the door. The 1:00 single leg balancing poses were, uh, challenging after 4 weeks off from yoga. These require consistent practice.



    I'm still feel a little wired & tired. Maybe the hot yoga will help me sleep better tonight. Hamstrings are predictably sore from drylands.

    I'm a Tip!

    I felt very honored that Ande created a tip for me today: "Build a Fortress of Speed and Strength." I've been reading and applying his tips for years. I remember the SFF thread and the Ask Ande thread helped me immensely when I first started masters swimming. And I still have my own copy of the SFF tips that Ande gave me at Austin in 2008. My favorite SFF tips are: 1, 2, 3, 5, 29, 31, 60, 71, 113, 129, 165, 188. Probably my absolute favorite is the "rage to master" tip -- #60. I also like # 135 -- The Formula for Faster Kicking," but had to disregard the advice to "stop using fins." Fins work -- scientifically proven!

    Index to SFF: [ame=""]U.S. Masters Swimming Discussion Forums - View Single Post - Ande's Swimming Tips: Swimming Faster Faster[/ame]

    Updated March 23rd, 2011 at 07:26 PM by The Fortress

    Swim Workouts , Yoga
  5. DOUBLE Wed Mar 23rd, 2011, 500 K in 6:00

    by , March 23rd, 2011 at 05:31 PM (Ande's Swimming Blog)
    Wed Mar 23rd, 2011

    weighed 217 after practice

    9 days til Zones & 36 til Nats

    Subscribe to Ande's Swimming Blog

    Bess Coached
    UT, SCY diving well which means warm
    noon to 1:15
    dove in on 12:05ish
    trained with Pat & Ritchie
    beside Bob & James ,
    wore B70 training suit Jammer

    assigned 500
    did 250 ish

    Main SET:

    assigned 500 done 4 fl, 3 bk, 2 br, 1 fr
    did: 4 x 50 fr with 6 SDKs

    500 no board FLY KICK fast
    went 6:00,
    pretty sure that's a lifetime best for me

    assigned 500 IM
    did 5 x 50 fr


    20 x ??? on 1:20 4 easy, 1 FAST
    she gave us the choice on how far to go
    I chose 50, 50, 50, 25, 25 fr FAST from a dive off side
    held 9 highs & 10 lows

    then rested a bit
    did a fast 25 off the block
    bess timed
    roll start
    went 9.9 [/B]

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    2011 South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till
    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -03/24/11

    by , March 23rd, 2011 at 04:13 PM (Sarasota Y Sharks Masters GOLD Workout)
    We will start our taper for Y Nationals today. Meet starts in three weeks.

    WARM UP:
    1 X 250 4:00 3:45
    1 X 150 2:30 2:15
    1 X 100 1:40 1:30

    8 X 100 free 1:45
    Swim @ 80/90%; #8 @ 100%

    2 X 100 easy 2:00

    1 X 200 kick 4:15
    6 X 50 kick 1:00
    1 X 100 easy swim -

    8 X 50 1:15
    Swim @ 80/90%
    IM'ers: 2 of each

    2 X 100 easy 2:00

    8 X 25
    odd: build to race finish
    even: From the blocks; breakout plus three sprint strokes.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  7. 3/23 - Solo Quality-type workout

    by , March 23rd, 2011 at 02:33 PM (Dan's hobby/obsession)
    After the discussions of the past couple of days I decided to look through by pile of index cards for a workout that had "Quality" yards but not so many that I'd have trouble maintaining intensity while doing the workout by myself. I found this one that I got from the NTC website from Nov. '09:

    500 swim (every 4th length backstroke)
    4x50 kick @ 1:00 IM order
    4x50 drill @ :55 IM order
    4x50 swim @ :50 descend
    10 x 25 @ :30 alt. EZ / Fast
    10 x 150 swim alt. Fast / Recovery combined interval 5:00 (1:37, 1:34, 1:33, 1:34, 1:35)
    400 Pull, alt. 50ba/50fr
    12 x 25 @ :30 kick/drill/swim IM order
    10 x 75 swim, alt. Fly/Ba/Br Fast, 75 Recovery, combined interval 3:00 (1:02, 1:00, :59, :57, :58)
    200 cool down

    4,500 SCY

    Starting off I was wondering about how this would go. My shoulders are STILL sore from the yardwork on Sunday and I'm still not sure what's going on with my energy level after Monday. But I figured skipping a workout didn't make me feel much better over the weekend, so I gave it the ol' college try.

    I was happy with the results. I was hoping to finish the 150's at 1:45 and came in under 1:35 on all but one. Not bad, since I did a 1:33 off the blocks on Friday with an audience. The IM's weren't as good, but I was still happy with my effort and felt good, which is not something I say very often after swimming breaststroke.

    Today I was thinking a bit about the question: "To shave, or not to shave?"

    I was surprised yesterday by the number of folks who chimed in with "Shave." In my short period back to swimming I haven't run across many folks who really have a passion for competition. I'm typically the one who's pushing for harder sets and breaking down the splits from races. Suddenly I'm the one who's saying "Wait, isn't this just a hobby? Is 1/2 second really that important?"

    The responses caused me to do some more thinking about why I put in the time I do. The obvious reason is because I want to swim faster. OK, so now I'm coming up on my final meet of the season and I've been working up to this point for a few months and my times have been steadily improving.

    So why not shave?
    Well, I'm just not that fast (yet?). If I was aiming for a record, or some cool goal, or even competing for a team victory that could be affected by a fraction of a second, then there'd be no question that shaving would occur.

    On the other hand, if I don't shave and I swim a :54.02 or a 1:58.01, will I feel like a schmuck for not shaving? probably

    So this is probably something that I'll continue to think about for the next couple of weeks.

    Now I've got to consider the other critical question. "To Tech-suit, or not to Tech-Suit?"
    Swim Workouts
  8. 20 x 50s? So much for a taper....

    by , March 23rd, 2011 at 12:31 PM (Year Three: The Road Back)
    With the Indiana state meet only a few days away, I figured that we'd be into our "taper" time as a team by now. While the workout was only 2750 total yards (I ended up doing 2900 - more on that in a minute), it was a bit surprising. Here's what we did:

    400 Warm-Up
    3 x 100 Free Drill Cycle on 2:15
    6 x 25 Power Free on 1:00
    20 x 50 Free on 1:30 (hold best average)
    4 sets:
    - 1 x 50 Kick moderate on 1:15
    - 3 x 25 Kick FAST on :30
    400 Cool-Down
    Total Yards - 2750

    As we started the 20x50s, I told my coach initially that I was going to hold :35s. After the first two 50s, I told him I was upping the time to :37s. With the effort I was expending to make a :35, I didn't see how I could hold them through the next 18 rounds. Needless to say, the coach "didn't hear me" and told me to pick it up. That's when I started playing with my breathing again. I had forgotten how much my breathing pattern seems to translate into increased speed with decreased effort. Maybe it sounds weird, but if I breathe every 6 strokes, 6 strokes, 4 strokes, flip turn, then every 4, and finally every other stroke on the 50, I can lose a second (easy) and not put out as much effort. A GOOD THING TO BE REMINDED OF AS THE MEET APPROACHES! Anyhoo, I managed to do all of the 50s holding an average of :35 (with one or two :37s thrown in [no :36s - odd, eh?] and four :34s!).

    Unfortunately, on the kick set, I only made it through the first two rounds completely. On the third round, my right calf cramped up on the 1st 25 and I missed the next two 25s massaging the cramp out. Then - being me - I did the next easy 50, but when I went to do a fast 25, the other leg (left) cramped up REALLY HARD and I limped back to the side wall and skipped the next two 25s. I pulled most of my cool-down, but was able to swim the last 100 of my cool-down without incident.

    So, the 2650 I made in the workout was then bumped up another 250 yards because we worked some more on block starts. I am feeling really good about my starts right now. Probably more comfortable with block starts now than I ever have been before.

    My main worry right now, though, is that as I type this at my desk, my left calf is still "reminding me" that it isn't happy. I keep taking breaks to massage the muscle, but I feel its tightness whenever I get up to walk around. Anyone have any suggestions / tips for loosening up the muscle so it doesn't cramp up again this weekend? I making sure I'm taking in additional fluids (and I've eaten a banana ). Any other ideas?

    Thanks and happy swimming!
    Swim Workouts
  9. Wed Mar 23rd, 2011, 50 FR 22.5

    by , March 23rd, 2011 at 11:32 AM (Ande's Swimming Blog)
    Wed Mar 23rd, 2011

    9 days til Zones & 36 til Nats

    Shot [ame=""]pics at Womens NCAAs here's the Albums[/ame]

    shot a few SXSW videos with my IPhone:

    Subscribe to Ande's Swimming Blog

    LIFTED WEIGHTS this morning before swim practice, getting stronger.
    Plan to lift Fri, Sun, Tue, & Thu
    Then get right back after it in April to prepare for NATS

    Whitney Coached
    UT, SCY main pool
    6:30 - 8:00
    dove in on around 6:35ish
    trained beside Ned, Chris, Tyler Todd, & Marcio,
    wore B70 training suit Jammer

    550 FR SNAKE

    Main SET:

    550 snake done 4 fl, 3 bk, 2 br, 1 fr

    550 snake done K went 5:25

    550 snake IM


    22 x ??? on 1:20 4 easy, 1 FAST
    she gave us the choice on how far to go
    I chose 50's
    went fly 26, bk 26, br 32 from a dive off the side

    then rested 8 minutes
    Visited with a bit with a visitor with a fancy video camera and tripod, he was there to film Brendan Hansen for an Austin drowning prevention Non Profit called Colin's Hope

    put on a legskin

    50 fr FAST from block
    whitney timed
    from GO start
    went 22.5

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    2011 South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till
    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl

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

    by , March 23rd, 2011 at 09:01 AM (Pete's swim blog)
    400 Warm up

    4 times through
    *12x25 - :40 Easy/Hard Stroke/Kick
    *1 x 350 IM - 6:30 (Do as a 400 IM; #1 drop 50 Free, #2 drop 50 fly, #3 drop 50 back, #4 400 IM)

    200 Cool Down

    (3250 Total)
    Swim Workouts
  11. Mixing up the lanes

    by , March 23rd, 2011 at 07:32 AM (Mixing it up this year)
    Today the aquatic center mixed up all the lanes. We get so used to a routine and then they change it on you.

    1000 Free as 200 swim/pull/swim/kick/swim
    5x100@1:45 Free kick w/fins odds on back, evens on side
    300 Breast kick w/brfins
    200 Breast w/brfins
    5x200@3:15 w/paddles & bouy as 100Free/100Back
    500 Free w/snorkle keep a good kick with easy arms and good rotation

    Total 3500 yards
  12. I also had a good weekend...

    by , March 22nd, 2011 at 04:40 PM (Too Neurotic to be Suitably Aquatic)
    I was inspired by Fort's weekend success to try to come back around again to blogging, both reading and writing. I also want to share because I attended the New England SCY Championships at Harvard this weekend, and achieved personal bests in 6 out of 8 swims. And some by a lot!

    The big hitch in the blogging is that I now have a 2-hour commute (each way), and no portable mobile device. I'm not sure how I'll be able to blog consistently, so I'll just throw this really long, long entry up in the meantime. I do want to track my progress while I'm on this major upswing! This is the weekend breakdown:

    1000 Yard Freestyle
    13:56.57 - previous PR 16:02.56
    - this swim was actually the previous weekend, which I wrote about already. But I was totally blown away. All I wanted was to break 15 minutes. The only drawback of this swim was that it set my expectations really high for the rest of the weekend. Even though I had some great swims, I never again felt that feeling of awe and amazement when I touched the wall and looked at the clock at the end of this one.

    200 Yard Breaststroke
    3:23.35 - previous PR 3:30.92
    - My plan worked! I signed up figuring this would be a less popular swim, and indeed, I got a 2nd place for my efforts. I just kept it long and full of gliding. Being one of the first races of the meet, I also had a team full of cheerleaders at either end of the pool, and that helped a lot, especially on that last 50.

    100 Yard Freestyle
    1:08.99 - previous PR 1:11.61
    - This was amazing. I had been stuck at 1:14 for a year, and then I've been hovering around 1:11, and all I wanted was to break 1:10. I really have no memory of what I did in this swim, but I know I had some good turns that helped me out.

    100 Yard Backstroke
    1:28.36 - previous PR 1:35.54
    - I don't know how this one happened. I felt like I hadn't seen much improvement with my strokes, but I chalk this one up to keeping my head back, my arms going, and not slowing down into the walls. Next up: learning how to do underwaters.

    500 Yard Freestyle
    6:44.52 - previous PR 7:05.16
    - I used last year's PR as my seed time, but I had already broken that in the half-way mark of the 1000 last weekend. So I had high hopes, and they panned out! I was stuck in lane 8 for this race (side note: I spent the entire weekend in the outside lanes. Every. Single. Race.) and I figured someone in the middle would pull out ahead. But I got the bell and won the heat! (I promised the nice official I used a real time, and am no sandbagger.) Again, teammates came out and cheered, and since I was next to the wall, I could hear and see them the whole time, and attribute a few of the shaved off seconds to that energy. My splits were pretty even, and my coach said it was a smart race.

    100 Yard Breaststroke
    1:37.71 - standing PR 1:36.95
    - No PR? What the hey-ho? It felt like a good race, I tried to keep my hips up and go. I think I used too much of that long, strong, 200 yard glide. Also, I never really work on breast stroke, I just swim it when needed. I'll have to keep working at it, I suppose.

    50 Yard Freestyle
    32.65 - previous PR 32.68
    - 3 hundredths of a second counts! This didn't feel like my greatest sprint ever. I was flailer McGee up and down, and on my turn I hit my own wave of water. It was ugly, but it worked. But if you look at my splits on the relay... I went 32.33! Darn relays. No pressure, great swims. In the future, I'm looking to break 30 seconds ASAP.

    400 Yard Individual Medley
    6:30.03 - trendsetter...
    - Every time I checked my USMS stats, there was a big gaping hole where a 400IM time would go. (there's also one for the 200 fly, but whatever.) This felt like the meet to try it. One funny thing is that this is the only seed time I had to create, and the only one I was even close to. My whole goal was "don't DQ." My swim buddy told me that my backstroke looked like I was strolling in the park it was so slow. And I was fine with that. I think with a little more work on my fly, this PR won't stand long. Not that I ever want to do this race again.

    200 Yard Freestyle
    2:35.14 - standing PR 2:32.72

    - My one race regret of the weekend!* I was tired. It was Sunday. I was feeling confident. This is my favorite race. The team was happy. They all came over for one last cheer. My teammate had just won her heat, and was in a lane right next to her competition. We were all feeling good, and I was so, so certain that I was in Heat 10, Lane 8. I sat on the bench and waited for Heat 8 to finish. As they did, I started to prep for my race while Heat 9 stepped on the blocks. And over the PA system I hear, "Carolyn Bennett, FISH Masters. Lane 8. Last Call."

    Ya'll, I was in Heat 9.

    I jumped up on the blocks and had the fastest reaction time of the entire weekend, so that's one thing. I swam the first 50 in 33.43, with goggles full of water. I swam the second 50 about the same. Then I died. I had no idea where I was, who I was, or why I didn't triple and quadruple check the heat sheet like I normally do. The lady next to me was so far ahead, and that was fine because I totally lost count, and I looked to her turn at the 150 to know that I was in for another 45 seconds of hell. That was not the plan.

    I got back in the water for the first time this morning, and did some redemption 200's off the wall at pace just to see what they could be. I went 2:38, 2:40, 2:42. So the story of the 200 is not yet over...

    And just because they're so fun to swim...
    Relay Results:
    Mixed 25+ 200 Yard Freestyle Relay
    FISH 'B' X25+

    W, Scott (M45), Bennett, Carolyn (F33), D, Emily (F33), D, Curtis(M33)
    26.53(26.53) 58.86(32.33) 1:34.50(35.64) 2:02.09(27.59)
    And I wasn't even trying as hard as in the individual race!

    Mixed 25+ 200 Yard Medley Relay
    FISH 'A' X25+ FISH

    K, Clifford (M75), Bennett, Carolyn (F33), D, Emily (F33), E, Timothy (M48)
    56.84(56.84) 1:41.66(44.82) 2:24.00(42.34) 2:52.84(28.84)
    previous 50 breast PR 45.06

    *My other meet regret? That took place on the last 25 of my 1,000 meter warm-up on day 1. I was going real slow and did a meandering flip turn in the diving well of the warm-up pool. I had no idea there was someone behind me, it was pretty empty. I pushed off the wall, and I don't know if it was the pool jets pushing me, or my own spaceyness, but I didn't make it to the other side of the lane. I smashed my head into someone else, and she left a foot-long claw mark on my back that's just starting to scab up today. It was so deeply red that someone in the locker room asked me if it was lipstick before she got a closer look. It felt a lot like a sunburn, and pretty much hurt all weekend, and the fact that it was my fault didn't help much, either. (I think the other lady was mostly OK.) I felt the head injury on every start. So imagine what I can do after some more training and a much more careful warm-up!
  13. Back to the Grind, Tuesday, March 22

    by , March 22nd, 2011 at 04:31 PM (The FAF AFAP Digest)

    RC work, 15 minutes
    hanging straight leg raises, 2 x 15
    flutter kicks on bosu, 2 x 50
    long arm crunches, 2 x 25
    total ab machine, 110 x 2 x 25
    lower back machine, 110 x 2 x 25
    extreme angle isometric squat, 5:00
    goblet squat, 60 x 2 x 15
    explosive leg press, 190 x 2 x 10
    hip abductors, 100 x 2 x 10
    box jumps 2 x 10

    Stretching, 15 minutes

    Swim/SC/Solo @ Gym:

    Warm up:

    650 various

    Main Sets:

    8 x 50 @ 1:05
    2 x IM order, drill
    (nemo drill, hesitation drill, russian breast drill and human drill)

    8 x 100 backstroke kick w/fins @ 1:50
    10 SDKs each length
    --with fins, that puts me at about 17-18 meters

    50 EZ

    8 x 50 @ 1:30
    dolphin kick shooter on belly w/ fins
    --broken at the 25 with 5 seconds rest
    --work the upkick

    100 EZ

    Total: 2400 meters/1400 kick



    I headed back to the gym today after a 3 week absence during taper. My shoulders are still somewhat sore, so I focused on leg and core work. Also didn't feel quite up to speed work in the pool yet. So I did another recovery/hypoxic workout. I could really use some sleep; I haven't slept well since the meet.

    I have a crazy busy week and weekend. This weekend -- 2 indoor soccers games, a swim meet, a regatta, a volleyball tournament, and Mr. Fort is supposed to have 2 races (National half marathon and his trail race). Something has got to give! Poor Fort Son is not even sure what boat he's rowing in this weekend. The head coach and the crew council are in conflict over what to do with the 4 varsity lightweight boys. I wrote my letter to the council on the matter, and I just hope logic will prevail.

    Updated March 22nd, 2011 at 09:33 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  14. 3/22 - Trying to get back in the groove

    by , March 22nd, 2011 at 03:03 PM (Dan's hobby/obsession)
    I was supposed to swim with the team at 5:30, but woke up feeling pretty lousy and decided to take some medicine and see how the morning developed. Around 9:00 I decided to head down to the local pool and did this modified NTC workout:

    500 swim (every 4th length backstroke)
    8x75 @ 1:30 (k/dr/sw) IMorder
    8x(2x25 @ :30 alt. underwater kick/ swim) fly/fr/ba/fr x2
    4x200 @ 2:50 pull "Smooth"
    8x50 @ :40 "Strong"
    4x200 @ 2:50 swim "Smooth"
    8x50 @ :40 "Strong"
    100 EZ
    8x25 @ :30 swim IM order
    100 cool down

    I spent some time during this thinking about "Garbage Yardage" and the season so far.

    Is this workout garbage?
    How much of my training this year has been garbage yards?

    It's a little late in the season to be worrying about the quality of the yards I've put in, but it can't hurt to do some evaluation.

    After giving it some thought, I decided that there are usually one or two workouts a week where I'm just not putting much effort in and those are the garbage days. Yesterday is the most recent example.

    Overall, though, I'd like to think that I put good effort into most of my main sets with the goal being to improve my overall strength and aerobic base. In October I was having trouble repeating 200's on 2:50 and now I can do them on 2:30.

    Has that helped my racing? I think so.

    Could I go faster by doing more sprints? Yes

    Does that mean that the time spent working on getting the interval down was "garbage time" and pointless?

    No. I think, for me, it was important to spend time making sure that my shoulders, arms and back were properly strengthened and conditioned prior to focusing on speedwork. For whatever reason (prior injury, poor form, etc) last season I found that sprinting put a great deal of stress on my shoulders and I had quite a bit of post-race pain.

    This year I decided that I was going to build up my training a little slower and work on power sets and dryland pre-hab exercises to develop and strengthen my muscles before doing any pure speed work. It's worked out pretty well for me, so far. I've shifted my focus to more speedwork over the past couple of months and used several meets in February to re-learn how to sprint and race.

    BUT - I'm still nowhere near as fast as I was at 19 and my training approach has left me with race times that I would have been embarrassed with when I was 16. So it's not a perfect plan and could be considered garbage by those who are swimming much faster than me.

    For where I am in my resurrected swim career, though, I'm not sure I would have changed my approach to this season.

    Now on to more pressing questions like, "Should I shave for Zones?"

    Updated March 22nd, 2011 at 05:26 PM by larsoda (moved to "swim workouts")

    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout -03/23/11

    by , March 22nd, 2011 at 02:48 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:20 3:00
    4 X 100 1:40 1:30
    4 X 50 :50 :45
    1 X 200 kick 5:00 -
    Twice through. Round 1 intervals left, 2 right.

    10 X 50 kick 1:00

    1 X 100 easy 2:00
    1 x 100 fast 2:00
    1 X 100 easy 3:00
    1 X 75 fast 1:30
    1 X 100 easy 3:00
    1 X 50 fast 1:00
    1 X 75 easy -
    Twice through, all choice


    6 X 200 IM 3:30
    Descend 1-3/4-6


    4 X 300 free 4:00
    Descend 1-4

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  16. What? A 1650?!

    by , March 22nd, 2011 at 02:40 PM (Year Three: The Road Back)
    Today's workout was an interesting one. After doing a number of mini-sets, the workout ended with a highly broken 1650 (16 100's + 1 50). The idea was to find a "good" 1650 pace and hold it throughout - even as the 100's interval got shorter and shorter. Ugh! If you haven't figured it out yet, I'm not really a distance kind-of gal. I much prefer sprints and a 200 is the longest distance I've competed to date (since Jan 2010 when I started swimming). Since I don't swim the 1650 in competition, I had no idea what my "pace" should be. Instead, I just made as many of the 100's as I could, then switched to swimming the 100's with fins when the interval got too tight. Overall, not a bad workout... but... even wearing fins, the 100's absolutely wear me out! Here's what we did:

    400 Warm-Up
    3 x 100 Drill Cycle Free on 2:15
    6 sets:
    - 1 x 50 Free on :50
    - 1 x 50 Stroke on 1:00 (did 4 fly, 2 back)
    4 x 100 Kick (no board for mid 50) on 2:00
    1 x 50 Free easy on 1:00
    1650 Free set:
    - 1 x 100 on 1:45 (go out like a 1650 swim)
    - 2 x 100 on 1:40 (find 1650 pace)
    - 3 x 100 on 1:35 (hold 1650 pace)
    - 4 x 100 on 1:30 (hold 1650 pace - put on fins here)
    - 3 x 100 on 1:25 (hold 1650 pace)
    - 2 x 100 on 1:20 (hold 1650 pace)
    - 1 x 100 on 1:15 (finish strong)
    - 1 x 50 on 1:00 (sprint to end)
    400 Cool-Down
    Total Yards - 3800

    After the cool-down, my training partner and I took turns practicing our block starts. I am feeling pretty good about my starts going into this weekend's state meet. Of all my starts today, the fly felt best - I got in clean, reached the surface with good speed, and surfaced/took my first stroke and found a fast rhythm immediately. If only I can do that start this weekend...

    Enjoy your swims today!
    Swim Workouts
  17. Mind-goggling

    Both yesterday and today I swam up at Riverbank, and it was a study in contrasts. Yesterday I had no swim buddies to work out with, so I ended up doing a short swim with lots of 20m sprints and breaststroke technique work. Since I was stopped at the wall a lot, lap swim regulars plus other random people kept on chatting with me about off-the-wall subjects—Riverbank often draws an interesting crowd, and there is something about a 4-foot-deep pool that encourages chitchat. One man told me that he came up with swimming slogans while doing laps. He told me his three latest—the best of them was “Not swim? It goggles the mind!” After that, I kept on looking around at the other people in the pool—the guy water walking with his arms held above his head like a dancer’s, the incredibly limber woman doing splits on the wall, the head-out-of-the-water-butterfly guy—and thinking that the Riverbank pool itself often goggles my mind.

    This morning my regular workout pals were back, and I reverted to not having time to observe or ponder much between swims, and having buddies around to joke with during the little bits of downtime there were. My goal today was to work on basic aerobic endurance for OW swim season. Here’s what I did:

    700 lcm warmup

    3200 FR/IM set [This is how I adapted the distance FR set for myself. FRs were fast swims; IMs were active recovery. I got :05 to :45 rest between each swim.]
    300 FR
    300 IM
    500 FR
    400 IM/FR by 50s
    400 FR
    200 IM
    300 FR
    300 IM
    500 FR

    400 social kick [My legs were sore from ballet last night—this helped.]

    500 pull w/ paddles

    100 play + warmdown

    Today the pool was full of fast swimmers. Another local OW swimmer joined in midway through the main set, and a guy I didn’t know whose strokes were faster than my freestyle swam his own workout in our lane as well. We all worked and played well together though, and it was energizing to have so many focused swimmers zipping by—it’s funny how it’s easier to swim with 4 or 5 other people who are competent swimmers and circlers than just 1 or 2 who don’t quite know what they’re doing.
  18. Tuesday, 3/22/11

    by , March 22nd, 2011 at 12:04 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    200 Swim free and back
    3 x 100/1:45 Build free
    9 x 50/1:00 Every 3rd FAST
    - 1-3 free, fast one 33; 4-6 free, fast one 34; 7-9 back, fast one 40

    Main Set
    Strong Streamlines and Breakouts!
    1 x 300/6:00 Back Moderate to Strong Build
    - went 4:45
    1 x 100/3:00 FAST Free
    - Went 1:13

    1 x 300/6:00 Back Moderate to Strong Build
    - went 4:40
    1 x 100/3:00 FAST Free
    Went 1:12

    Recovery Set
    50 swim - 50 drill - 50 kick - 50 swim

    Back Pace work
    Try to beat goal time:
    50 (10sr) - 50 (10sr) - 50 (10sr) - 50
    - was seeing 39-40 on the clock, went on 50.
    - I was looking for the barf bucket when I finished this one! I want to get these down to 36!

    Recovery Set
    50 swim - 50 drill - 50 kick - 50 swim

    Cont'd Main Set
    1 x 300/5:00 Free Moderate to Strong Build
    - Went 4:45

    Cool down
    100 easy free

    Total: 2750 yards

    So I felt like I needed some start/sprint practice after the terrible 50 free I did at the meet last weekend so I went in after work and did the following.

    1000-1200 yards of various s/k/d/p.
    Pool was very crowded and three of us were circle swimming in my lane. I just messed around until one of the lanes with starting blocks came free.

    Sprint set
    8 x 25 all out off the blocks, sprint through turn then easy back. Easy 50 in between each. Rest as needed.
    Used a tempo trainer to give me a start signal, and set the interval so on the 5th beep my feet should be on the wall at the other end (@13s).

    Cool down
    10 minutes easy swim (550 or 600 y)

    Total: 2000± yards

    Updated March 24th, 2011 at 12:05 PM by poolraat (add 2nd workout)

  19. Monday, 3/21/11

    by , March 22nd, 2011 at 11:56 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (1000)
    400 Choice
    - free/back by 100's
    4 x 75/1:15 Build
    - all free
    4 x 50/55 desc
    - all back
    4 x 25/30 Strong kick
    - 2 flutter w/board, 2 on back

    Swim Set (1350)
    100's - 75 free - 25 fly or back

    3 x 100/1:55 desc to strong
    - last 25 back, times 1:25->1:20
    Kick 3 x 50/1:10 strong
    - w/board and snorkel, 52-55
    3 x 100/1:50 desc to strong
    - fly on last 25, 1:28->1:25
    Kick 3 x 50/1:05 strong
    - on back, 51-55
    3 x 100/1:45 desc to strong
    - last 25 back, times ±1:25 on all 3
    Kick 3 x 50/1:00 strong
    - on back, 55's on all

    Sprint Set (100)
    4 x 25/1:00 Free Sprint 12.5-15 then cruise to wall

    Cool down (300)
    4 x 75/10 - 20sr smooth swim - drill - smooth swim

    Total: 2750 yards
  20. Tue Mar 22nd, 2011 Fast Fri on a Tue

    by , March 22nd, 2011 at 11:30 AM (Ande's Swimming Blog)
    Tue Mar 22nd, 2011 Fast Fri on a Tue

    10 days til Zones & 37 til Nats

    My passport arrived yesterday so maybe I'll do a few international meets.

    shot a few SXSW videos with my IPhone which you can see at:

    weighed 219,
    plan to lose 5 lbs this week to trim up for Zones

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, SCY main pool
    6:30 - 8:00
    dove in on around 6:33ish
    trained with Ned,
    beside tyler Todd, Marcio, David lovato
    Mike larry, kelly, pat evoe & Jim
    wore B70 training suit Jammer

    850 done 75 fr 25 underwater 75 fr 25 k on bk

    Main SET:

    20 x 100 on 2:00
    odds FAST
    evens easy
    dove them, did them 2 beat k, held 57's,
    usually do these 50 2 b k, 50 6 b k
    last FAST was in heats, dove off side
    went 52

    20 x 50 on 1:00
    odds FAST
    evens easy
    dove them,
    did them 2 beat k, held 27's
    last FAST was in heats,
    dove off block
    went 23

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    2011 South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till
    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl

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

    Updated March 22nd, 2011 at 11:43 AM by ande

    Swim Workouts