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  1. Wed Sep 1st 2010

    by , September 1st, 2010 at 11:27 AM (Ande's Swimming Blog)
    Wed Sep 1st 2010

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    Whitney Coached
    6:00 TO 8:00 am
    Austin Mabel Davis pool
    swam with tenielle, james, sharon, james & max beside
    doug, tyler, nate & ned
    dove in 7:00ish
    wore brief

    missed it


    4 x 50

    4 x 100

    4 x 150

    4 x 200 IM went 2:44 on #4

    4 x 250
    Swim Workouts
  2. 9/1 Workout

    by , September 1st, 2010 at 11:03 AM (Random Nonsense)
    Warm up
    - 400 swim
    Main Set best effort on the 6x100
    - 4x100 on 1:15 make it
    - 4x200 on 2:40 make it (had 10s rest)
    - 6x100 on 1:30 fast (:07,:08,:06,:05,:05,:03)
    - 4x200 on 2:40 make it (had 8s rest)
    - 4x100 on 1:15 make it (held all under 1:10s)
    Cool Down
    - 400 ez

    The set was given as above, but on a 2:00 or a 2:15 base with everything after the second half of the main set pull.

    I had to look at it for a while to determine how to make the most of the intervals and was pretty happy with what I came up with. Both the 6x100 and the last 4x100 were very challenging for very different reasons. Very good workout today.

    No practice until next Wednesday since I will be in Hawaii. Anyone swimming the Rough Water Monday? I am not this year, but it is an OW that I am interested in doing in the future.
  3. Better than I thought I could do

    by , September 1st, 2010 at 08:37 AM (Mixing it up this year)
    Today was a great day as far as workout and effort was concerned. Had a few minor issues like my left ankle being stiff and both of my elbows acting up for a short time during warmup. After that things settled down.

    600 Free
    400 IM drill Fly, pull back, kick breast, swim free
    500 Free kick w/fins every 3rd fast
    5x200@3:00 w/paddles as 100 Free/100 Back went 2:54, 2:50, 2:51, 2:50, 2:50 was going to do these on 3:15 but decided after the 1st one to go for the 3:00 interval
    500 kick w/fins alt by 100 free/fly
    5x100@1:40 Free 1-4 loose yet held 1:26's and the last one EASY

    Total 3500 yards
  4. The Inclusive Sport—It's All Good! (September-October 2010)

    by , September 1st, 2010 at 01:00 AM (SWIMMER Editorials)
    We’ve all heard and experienced how wonderful swimming is. I don’t need to belabor that point. So many of you write to tell us how swimming has changed your lives. The lifesaving form of exercise that has allowed you to walk again, date again, go off your medications, etc. The physical benefits of our sport are pretty much universally accepted—and we love that.

    But what is it about the less tangible benefits of being around people who seem different from people in other sports? Why do swimmers seem to be a little more easygoing when it comes to acceptance and inclusiveness? Is it because as kids, swimmers train together—boys and girls? Until boys get to the 13-14 age group, they are often accustomed to being beaten by girls, who develop earlier. Does this make them more accepting and more respectful of women later in life?

    Are swimmers more tolerant of differences because of the unique differences within the sport? For pool swimming, there are four different strokes, contested at nine different lengths in three different courses, which add up to 53 different pool events. The muscular freestyle sprinter who just can’t master the breaststroke learns to respect the 98-pound natural breaststroker in the next lane over who sails past with ease, regardless of size or gender. And the differences in open water swimming are another whole world to explore: lakes, rivers, the deep blue sea; short and long distances. The physiological differences among people often guide them to the different strokes and events, and there is something for everyone.

    Maybe swimmers are more tolerant because of the “alone time in a group” phenomenon of a swim practice; each swimmer in his or her own water world, each with different goals and specialties, yet all working together as a group, sharing the water.

    In this issue, we meet USMS member Tyler Duckworth, lifelong swimmer, reality TV star, and gay man who has found that, with few exceptions, the swimming community doesn’t really care about his sexual orientation. In Jim Harper’s profile, we also learn that Duckworth has found more people outside the swimming community who have had trouble reconciling his sexuality with his athletic success.

    We also review another member’s newly published autobiography chronicling life as a gay, black swimmer. Jeff Commings, too, found that he was somewhat shielded from discrimination in the swimming world. Both of these men are accomplished swimmers who have been judged on their merits as athletes. Their differences, and the differences and inclusive nature of our members, are part of what make U.S. Masters Swimming such a great organization.

    Updated July 1st, 2014 at 11:54 AM by Editor

    Staff Blogs
  5. Triple, Tuesday, Aug. 31

    by , August 31st, 2010 at 10:01 PM (The FAF AFAP Digest)

    pull ups, 3 x 4
    I did these in my garage. I'm a complete and utter weakling after not doing any pull ups or chin ups for many months.

    push ups, 1 x 25

    power wheel roll outs, 2 x 25
    [nomedia=""]YouTube- Steve Maxwell Power Wheel Roll-Outs[/nomedia]
    (these really work the forearms as well as the core)

    power wheel pike ups, 2 x 10
    (holding the pike up as they mention here would be absolute torture!)

    power wheel knee tucks or jackknifes, 2 x 15
    [nomedia=""]YouTube- Power Wheel Pt.2[/nomedia].

    power wheel hamstring curls, 2 x 15

    Summary: power wheel = device of torture!

    P90X Kenpo, 60 minutes:

    This is a fun martial arts type workout with 10 minutes of stretching at the beginning and 45 minutes of cardio. This is my second time doing this DVD and I like the balancing/speed elements of it.



    Although I was slightly apprehensive after the vigorous drylands, I stuck with my plan of doing a modified Tall Paul workout focusing on fast kicking. I didn't give out until the very end.

    Warm up:

    700 various

    Transition Set:

    8 x 75 @ 1:20 w/fins
    25 stroke + 25 easy free + 25 underwater dolphin kick
    I did the 25 strokes in IM order.
    I did 4 belly & 4 back UW shooters.
    It was surprisingly hard to do the last 25 underwater despite coffee breaking the second turn.

    Speed Work:

    16 x 25 kick, no fins @ :35
    3 moderate + 1 fast
    I did them flutter kick w/board

    50 EZ
    50 fast evil w/fins (:31)
    50 EZ

    8 x 50 kick, no fins @ 1:30

    I did them backstroke kick, 14 + 12 SDK per 25, and went 33 high on all of them. (Might have left half a second early on a couple.) I took 1 stroke at the turn and did a one stroke backstroke finish (though I don't think the latter helped my times any). I was really happy with these times, faster than I would have expected after the drylands.

    75 EZ
    50 fast evil w/fins (high 31-32)
    75 EZ

    2 x 100 kick w/fins @ 2:00

    These were supposed to be 4 x 100 fast @ 3:00 in Paul's workout. But my legs were gassed and cramping. So I did one fast with fins (:58) and one easy. I didn't feel like too much of a quitter though.

    200 EZ

    Total: 2850



    Exercise looked rather bleak at the start of the day. I spent the morning and early afternoon driving to and fro and filling out school forms. I was planning on a swim in the afternoon, but my babysitter, Mini Fort, got called in to work 3 hours early and my son was at cross country practice. Mini is "making bank" this summer. So I was stuck at home for hours with two 10 year olds. At first, I was a bit growly about this situation. But I got out the instrument of torture and started on drylands. Epic fail on pull ups. But then I was always better at chin ups anyway ... Then I fired up the fast moving Kenpo DVD. At around 5:00, I headed to the pool, a bit worried that it would be packed. Happily, it was not and I had my own lane for all but the transition set. My arms were pretty dead from drylands yesterday, so a fast kicking workout was probably ideal. But I was gassed by the end. Can't believe it was only 2850. I feel like it was double that. It probably didn't help to only have about 30 minutes between the Kenpo and the swim, but that was the only way I was swimming.

    Tomorrow is booked solid too ... Ideally, I'd like to get in a recovery/technique swim and some yoga. Perhaps I can finally train with Speedo on Thursday?

    WSJ Article on Exercise Equipment including TRX:


    5 nose clips (speedo competition)
    Finis Z2 zoomer fins (for fast 25s),
    FAST paddles (for sprinting),
    Jonathan Franzen's new novel, Freedom

    Updated September 1st, 2010 at 12:37 AM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  6. Short Stuff Monday

    by , August 31st, 2010 at 06:14 PM (Adventures in Swimming)
    Coached the Sharks SCY
    Swam this workout after work.

    S-300 K-200 P-200

    Set I:


    Set II:

    SWIM 8 X 25 @ EZ INT.

    Set III:
    FPSO= Fastest Possible Sendoff (Around :05r)
    So say you swim a :35 interval 1=:40, +15 = :55
    SWIM 18 X 50
    • 4 @ FPSO/ 3 @ +15 (DESCEND 1-3)
    • 3 @ FPSO/ 3 @ +15 (DESCEND 1-3)
    • 2 @ FPSO/ 3 @ +15 (DESCEND 1-3)

    100 EZ

    Set IV:

    Do this 4x

    • 50 Kick :05r
    • 50 Swim ez :05r
    • 25 Kick Fast :05r
    • 25 Swim Fast :30r

    Warm Down

    200 25 STROKE DRILL /25 SWIM EZ
    TOTAL 3,200
  7. Monday, 8/30/10

    by , August 31st, 2010 at 06:02 PM (A comfort swimmer's guide to easy swimming)
    SCM, with Carrie

    Was a bit tired from the 5k yesterday so went real easy today.

    Warm – up
    300 Swim – 200 Drill – 100 Scull
    8 x 50/1:00 IM Order 25 kick – 25 Strong Swim

    Main Set:
    1 x 400 swam as
    50 Fly – 2 x 25 Fly
    50 Bk – 2 x 25 Bk
    50 Br – 2 x 25 Br
    50 Fr – 2 x 25 Fr
    10-15 sec rest after each swim

    1 x 300 back: 100 swim – 50 kick – 100 drill – 50 swim continuous.
    rest 1:00
    1 x 200 Free: 100 – 50 – 50 (10 sr in between each)
    rest 1:00
    1 x 300 free: 100s – 50k -100d – 50s continuous

    Cool down
    100 easy

    Total: 2300 meters
  8. Catching up

    by , August 31st, 2010 at 05:55 PM (A comfort swimmer's guide to easy swimming)
    I've been a bit lax about posting since last Friday. I'll just summarize what I did for the weekend.

    Saturday, 8/28/10
    Worked out in Boise with my coach on deck. Did a long warmup then worked on technique and turns. Total yards about 3000.

    Sunday, 8/29/10
    Did the 5k postal swim.
    Time was slow, but I didn't die and held a consistant pace throughout.
  9. Tonight is the night

    We will be meeting pilot of the Pace Arrow, Paul Foreman at the Dover Marina at 1:30 AM. After loading up and a brief ride, I should be jumping in at Samphire Hoe between 2:30 and 3:00 AM.

    Today there were quite a few successful crossings, including 4 of our neighbors here at Varne Ridge. Evelyn and David had the flags of Australia, Great Britain, Norway, and the US of A. The american was Joe Locke from San francisco with an awesome 10 and a half hour swim. The English women's record was broken, and an Aussie right next door swam a 9 1/2 hour crossing.

    From Varne Ridge, tomorrow, my friend and current house mate Ian Hodgeson and I will be representing the USA, and 2 irish swimmers will also be taking their turn at the crossing.

    Lots more to share, but its time to try and get a bit of rest.........
  10. Sarasota Y Sharks Masters 5:30 AM Workout -09/01/10

    by , August 31st, 2010 at 03:41 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 1:40
    1 X 200 3:20
    4 X 75 1:15
    1 X 200 3:00
    4 X 50 :45
    1 X 200 -

    7 minute vertical kick: 50 seconds on/10 off
    10 X 25 sprint kick :45

    1 X 100 1:30
    8 X 50 :50
    1 X 200 2:50
    6 X 50 :45
    1 X 300 4:00
    4 X 50 :40

    1 X 200 IM 3:30
    1 X 100 easy free 2:00
    1 X 100 IM 1:45
    1 X 100 easy free 2:00
    Repeat for three rounds

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  11. Tue Aug 31st 2010

    by , August 31st, 2010 at 11:43 AM (Ande's Swimming Blog)
    Tue Aug 31st 2010

    Subscribe to Ande's Swimming Blog

    Swim Faster Faster is approaching 200,000 views

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    Whitney Coached
    6:00 TO 8:00 am
    Austin Mabel Davis pool
    swam with tyler, todd, larry, tenielle james & andrew
    dove in 6:40ish
    wore brief



    5 x 200 on 3:15 desc
    done 100 fr 100 IM


    4 x 200 IM desc on 3:15


    3 x 200 fr neg split desc on 3:15
    went 2:25 on 3rd one

    assigned 300
    did skipped it

    Updated September 1st, 2010 at 11:24 AM by ande

    Swim Workouts
  12. Sprint leg work

    by , August 31st, 2010 at 08:32 AM (Mixing it up this year)
    i guess that is the best title for this workout. Heavy legs.

    10x50@:50 Free
    500 Free kick w/fins every 3rd 25 moderate
    5x50@1:10 Free rt arm only w/paddle
    8x25@:40 Free kick every 3rd sprint went 26 and 27
    5x50@1:10 Free lt arm only w/paddle
    8x25@:40 Free kick every other sprint held 26-27
    5x50@1:00 Free paddle on rt arm 4 kicks on the paddle hand
    8x25@:40 Free kick all sprint went 26,26,27,27,28,28,28,28
    5x50@1:00 Free paddle on lt arm 4 kicks on the paddle hand
    2x200@:15R Free easy

    Total 3000 yards
  13. Twisty, Monday, Aug. 30

    by , August 30th, 2010 at 09:51 PM (The FAF AFAP Digest)
    Spent virtually the entire day as a taxi service. Managed to sneak in a mid-day workout at the gym.


    broomstick twists, 1 x 25
    long arm crunches, 2 x 25
    dead bugs on bosu, 2 x 25
    twisting med ball slams, 3 x 15
    windshield wipers, 2 x 25
    russian twists, 25 x 2 x 25
    elevated push ups, 3 x 15
    one legged squats w/15 lb DBs, 1 x 15 each leg
    dead lift, 100 x 2 x 10
    overhead squats w/25 lb broomstick, 2 x 15
    single arm row, 40 x 2 x 10, each arm
    total ab machine, 100 x 2 x 25
    back extensions w/twist w/10 lb weight, 1 x 25

    RC work: external and internal rotators, ball on wall, arm circles, prone scapular scrunch, seated straight arm dips

    New exercises:

    1. stability ball twister, 3 x 25
    [nomedia=""]YouTube- Dryland Exercises for Swimmers[/nomedia]

    This was fairly easy flexibility wise; balancing was somewhat more of a challenge at first, but I got the hang of it. I had the ball in the wrong place though. It looks like it would be easier to balance if you have the ball on your thighs like the person in the vid. I did it with the ball closer to my waist.

    2. reverse scoops w/overhead twist w/25 lb plate, 2 x 25

    In this exercise, you do the Ryan Lochte reverse scoop with a plate and then, with the weight directly overhead and arms straight, twist to the left and then to the right and back down to squat position. Because of the weight, this exercise seems better at building rotational strength than the stability ball twister.

    3. plank push, 2 x 10, each side

    I just made this name up. When doing this, you start in a side plank with your feet on top of each other on a bosu. One arm on the floor and put the other hand on your hip. Then push your hips toward the ceiling. This is somewhat challenging. If you can't balance this way, you could put the second hand on the floor to provide more stability. This reminds me of a TRX exercise. And remind me that I still need to watch my TRX DVD.

    10 minutes of stretching

    Note: I saw what I think was a football player doing reaction drills with a trainer where he jumped forward or sideways on a whistle. It occurred to me that a forward jump reaction drill would be good for starts.



    I did a very twisty dryland workout really working on the lower and mid back. I should have added the cable twists w/yoga ball to this workout.

    After I finished, I headed toward the pool where Mini Fort works to swim an easy 1500 or so and pick her up. But minutes before I arrived a kid pooped in the pool and it closed early. Really, the number of these incidents this summer is at some stratospheric level ...

    Hoping to swim and do yoga or P90X tomorrow. My Mom travelled back home to Tucson today, so hopefully that will free up more time.


    Using the monofin to help with SDKs:

    Updated August 31st, 2010 at 12:50 PM by The Fortress

    Strength Training and Dryland Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout -08/31/10

    by , August 30th, 2010 at 02:17 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 x 100 1:40 1:30
    2 X 200 3:20 3:00
    Twice through. Round 1 intervals left, round 2 right.

    2 X 200 kick 4:15
    4 X 50 kick 1:15
    8 X 25 sprint kick :45

    1 X 100 free 1:45
    1 X 100 stroke 2:00
    1 X 50 free 1:00
    1 X 50 stroke 1:00
    Four times through.
    IM'ers: round 1: fly, round 2: back, round 3 breast, round 4: choice, no free.

    9 X 100 1:55
    #3-6-9 are fast.

    100 easy swim
    100 @ 100% choice

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  15. Mon Aug 30 2010

    by , August 30th, 2010 at 12:00 PM (Ande's Swimming Blog)
    Mon Aug 30 2010

    did not swim fri, sat or sun
    only trained Thu last week

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    6:00 TO 8:00 am
    Austin Mabel Davis pool
    swam with tyler, nate, ned, chris, larry, paul, james, & max
    dove in 6:40ish
    wore brief

    5 - 600

    2 rounds of:
    400 fr on 6:00
    2 x 200 fr on 3:00
    4 x 100 fr on 1:30
    400 K moderate
  16. 8/30 Workout

    by , August 30th, 2010 at 11:16 AM (Random Nonsense)
    Warm up
    - 200 swim
    - 300 kick with fins
    - 200 back
    Main Set
    - 50 back
    - 100 free fast (1:01)
    - 150 back recovery
    - 200 free fast (2:07)
    - 250 back recovery
    - 200 free fast (2:05)
    - 150 kick with fins recovery
    - 100 free fast (1:00)
    - 50 kick with fins recovery
    - 8x50 descend* 1-4 (:31, :30)
    Cool down
    - 200 back
    Transition (skipped this earlier by accident)
    - 4x100 drill swim by 50
    Cool down 2
    - 100 back

    * I didn't descend, just swam 3xEZ, 1 fast. Still having a hard time breaking 30 from a push.

    Those 200s might be the fastest I have swim in practice from a push. The second 200 and second 100 were a little surprising as I was still feeling the effects of the first 100 and 200.

    The mountain was actually given as a combo of swim, kick, pull.

    Lazy Wife made her first appearance at practice since Feb and was happy I forced her to go. She discovered that her shoulders like the metallic green children's kick board.
  17. Another great Freestyle day

    by , August 30th, 2010 at 08:28 AM (Mixing it up this year)
    Though I seemed to have issues with breathing during my main set I still managed a great time.

    Did some wieght lifting yesterday but really didn't feel the effects during this workout.

    10x100@1:45 Free
    500 Free kick w/fins 25easy/25mod/25fast
    1650 Free w/paddles & bouy broken on :10R final time 23:09 -1:40 = 21:29 these were broken as the following 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 laps

    200 Free kick easy w/fins
    150 Free easy

    Total 3500 yards
  18. Week-end Recovery

    by , August 29th, 2010 at 10:54 PM (Swimming, Life, and Other Stuff!)
    It's hard to believe I've already been back to school for 3 full weeks!
    I am very tired by friday nights but I've vowed to not leave the school premises till I have Monday's lessons complete and on my desk, music files all set on ipod, all equipment ready to go, and a light cleaning job. As I sit here Sunday night I'll have to say it feels good to not be scrambling around and worrying about monday!

    I was totally non-productive this week-end. Basically I swam, relaxed, and shopped a little. (oh I guess I did a little laundry)
    Here's the week-end rundown:

    Friday Nite: 2,800 ez workout of mixed strokes at the Monon solo. Dinner at some salad place complete with chard. Walked the pug.

    Saturday: A delightful morning at Forest Park. Workout was 4,000 lcm of all freestyle (hard!) Coffee and chatter on the deck afterwards.
    Yardwork, reading in the sunroom, shopping with marty. Dinner at Champp's with older daughter! BBC dvd "The Office" season # 1. Sleep

    Sunday: Another great Forest Park morning. 3,800 lcm workout (I skipped the warm-up). Egg sandwiches and coffee on deck afterwards!
    Afternoon: Moto-cross GP race! Hot but very exciting! Beer flowed freely! Dinner at a new Mexican Cafe! I like CHILL week-ends!
  19. Last LCM Workout of the Summer

    by , August 29th, 2010 at 10:02 PM (Adventures in Swimming)
    Swam last LCM of the summer today with the Sharks.
    Unless they keep the pool open (Doubtful)

    Lots of guest swimmers today, around 10
    It's an administration nightmare to take
    care of by myself with that many guest.
    But oh well. Somebody's got to do it!

    Put LCM Lane lines in. (4)
    300 Swim, 200 Kick, 200 Pull (Again)
    8 x 50 IM order twice :10 or so rest
    4 x 100 Descend :15r
    2 x 200 Choice
    4 x 100 Descend again
    8 x 50 Choice

    Warm down choice.
    Take LCM Lane lines out.

    I felt like a turtle today.
    It was just hard to get moving.
    The water was a bit on the cold side due to
    a few nights of temps in the 50's
    So that may have been it.
    At least that what I'd like it to be :-)
  20. Next to Last Saturday Outside

    by , August 29th, 2010 at 10:00 PM (Adventures in Swimming)
    I really enjoy swimming outside. It just
    seems like there is more fresh air than in a natatorium.

    Coached the Sharks SCY, 90 Min

    Warm up
    300 Swim, 200 Kick, 200 Pull

    Then the fun begins:

    8 X 25 ODD DRILL, EVEN SWIM :10 R
    7 X 50 BUILD TO 80% ON EACH ONE :15 R
    6 X 75 25 EZ / 30 HARD~WORK TURN / 20 EZ :15 R
    4 X 125 DESCEND :20R
    3 X 150 BACK/BREAST/FREE BY 50 :20 R
    2 X 175 DPS / PULL IF YOU WANT TO :20 R / 2:00 R

    That was 3000 if you did it all

    EVENS SWIM ALL ON :20R +/-
    1 X 300 25 Kick / 25 Swim

    Warm down....