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  1. Thursday, 2/3/11

    by , February 3rd, 2011 at 11:52 AM (A comfort swimmer's guide to easy swimming)
    SCY, with Carrie

    After yesterday's workout I was really expecting (and hoping for) a recovery workout today. Ha!

    Warm up (950)
    300 Swim free & back
    3 x 100 free Build #1/1:40, #2/1:35, #3/1:30
    3 x 50/55 free ds
    In the following: round 1 is fast fly/easy free. Round two is back
    8 x 25/30
    1) 12.5 fast - 12.5 easy
    2) 12.5 easy - 12.5 fast
    3) 25 easy
    4) 25 fast

    Main Set: Backstroke (1200)
    2 x 100/1:50 Build
    2 x 100/1:50 Strong
    2 x 100/2:00 Build
    2 x 100/1:45 Strong
    2 x 100/2:10 Build
    2 x 100/1:40 Strong
    - Hard to tell what my times really were since it takes 1-2 seconds to roll over and focus on the clock.
    - On the builds, most of the time I saw the clock at just under 1:30 (#9 was 1:35)
    - On the strong ones, the times I saw ranged between 1:24-1:27

    Kick: Dolphin with monofin (400)
    16 x 25/40 Alternate easy - AFAP
    - odds were under water shooters, 4 on my back, 4 on my belly. I was doing these around 13-14 sec. The evens were easy dolphin on my back, on the surface

    Recovery/Warm down (450)
    6 x 75/1:20
    25 Drill - 25 smooth - 25 easy build

    Total: 3000 yards
  2. Thu Feb 3rd, 2011

    by , February 3rd, 2011 at 11:08 AM (Ande's Swimming Blog)
    Thu Feb 3rd, 2011

    did you see the recent Interview with Eddie Reese

    Whitney Coached
    UT Swim Center, main pool
    6:30 to 8:00 dove at 6:32
    trained with Brandon, Richie & Kelly
    beside Tyler Todd, Amy, Ned, Tara & Guy
    Wore FS PRO Jammer

    3 x 400

    Main SET:

    3 rounds of
    5 x 100 on 2:00 strong
    (add up times)
    100 easy
    500 FAST
    100 easy

    round 1
    100's held 1:02's & 3's
    500 lead lane
    ran into a little traffic when I lapped Kelly
    went 5:10

    round 2 (PULL)
    100's held 3's & 4's
    500 went out with todd couldn't keep up he broke away at the 1:50
    I smacked Tara's hand so hard her paddle went flying & i got a bruise on my right ring finger.
    I was hurting and brandon catching me
    so I stopped at the 350 to let him & richie pass, got around 7 seconds rest
    went 5:28

    round 3
    100's held 5's & 6's
    skipped the 100 easy
    put on a old B70 leg skin & a cap
    500 went 5:06

    25 br fast
    roll start
    whitney timed
    went 12.9

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Swim Workouts
  3. Thursday, Feb. 3, 2011 5:00am

    by , February 3rd, 2011 at 10:19 AM (Fast Food Makes for Fast Swimming!)
    Cutting back on the yardage a little today in preparation for my meet on Saturday. One and only chance at the 1650 for the season...
    Swam this with my buddy Casey who was a distance swimmer with me growing up, but now trains primarily for triathalons...

    300 Free
    500 Pull (100 Free/100 Back/etc.)
    200 Free

    Broken 1000:
    3 x 100 @ 1:20
    4 x 75 @ 1:00
    5 x 50 @ :45
    6 x 25 @ :20

    Broken 500:
    1 x 100 @ 1:15
    2 x 75 @ :55
    3 x 50 @ :40
    4 x 25 @ :20

    50 Fly fast :10 rest
    100 Free :20 rest
    50 back fast :10 rest
    100 Free :20 rest
    50 Breast fast :10 rest
    100 Free :20 rest
    50 Free fast

    100 Kick EZ & out
    3100 yards

    I tapering down only in terms of total yardage intensity is still going to remain up there... I'm ready to swim FAST!!!
  4. MATT Thursday Workout

    by , February 3rd, 2011 at 09:24 AM (Pete's swim blog)

    400 Warm up

    8 x 25 Choice (easy/hard) - :40
    8 x 25 Kick (easy/hard) - :40

    5 Times through - 3:30
    * 1 x 100 Choice (hard)
    * 1 x 50 Easy

    75 Easy

    4 x 50 sprint from dive

    125 cool down

    (1950 total)

    Showed up a bit late so I ended up missing most of the 25's. Body is not liking the taper right now. I just can't seem to give it 100% today. My 100s were 1:05 (Free), 1:05 (Free), 1:20 (Breast), 1:05 (Free) and 1:23 (Breast). 50's were 34.2 (Breast), 32.8 (Fly), 37.6 (Back), 28.7 (Free). My son took some video... can't wait to dig through that. I'm told I'm not pulling my head up quick enough when I swim fly. It will be nice to compare what I'm doing with the better swimmers.
    Swim Workouts
  5. Pool chemicals were off - bad case of cotton mouth

    by , February 3rd, 2011 at 07:35 AM (Mixing it up this year)
    Everyone was complaining about the pool today. When your upper lip sticks to the gums and you look like a chipmunk and your mouth is as dry as can be you know the chemicals are wrong.

    At least I got to the chiropractor yesterday and am feeling alot better. My right leg is no longer short and my elbow is better. The right shoulder was still a little tweekie but on the mend. Now I just need a good massage to finish it off.

    10x100@1:45 Free took me a while to work out the kinks
    500 Free kick w/fins every 3rd 25 FAST
    5x100@1:45 Fly kick w/fins on back
    50,100,200,300,200,100,50@Base(1:30) Free w/paddles & bouy
    500 Free every 3rd 25 Drill, mix up the drills

    Total 3500 yards
  6. A Tall Wednesday On Ice!

    by , February 2nd, 2011 at 11:08 PM (Swimming, Life, and Other Stuff!)
    School was called off again today for ice! (2nd day in a row!)
    I quickly checked all my possible swimming holes only to find they were closed for the day. I probably needed a day off anyway so no worries here!
    Happily I ended up spending the day reading, sewing, and organizing various areas of the house. I love "puttering around the house!"
    No workout today! I'll get a good one in tomorrow!
  7. Wed., Feb. 2

    by , February 2nd, 2011 at 09:28 PM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes

    Just went to yoga today. Had one of my fav instructors in a not too crowded class.

    Yoga for sports performance:

    Planning on gym + swim for tomorrow. I will not be doing another lactate set though!
  8. YAY! The Y Reopened!

    by , February 2nd, 2011 at 08:35 PM (Year Three: The Road Back)
    Whew! Looks like the Ice Storm of 2011 is finally leaving Central Indiana. And, the Y reopened at 3:30 this afternoon. Thanks to my wonderful - and understanding - husband, I was able to leave the kids with him and get a quick swim in. The pool was more crowded than I've ever seen it with two high school teams trying to get ready at the Y for Sectionals, which begins tomorrow. Of course, since school has been cancelled for the last two days - and now for tomorrow until the secondary roads can be cleared of all the ice for the busses - teams have not been allowed to practice. So, the swimmers preparing to race sectionals were at an "informal" practice. Man, can those kids fly!

    For my YAY workout, I did the following:

    400 Warm-Up
    12 x 75 Pull w/ :15 rest between
    8 x 50 Kick (did fly kick on back) on 1:00
    8 x 50 Fly Drill on 1:00
    1 x 200 Kick
    250 Cool-Down
    Total Yards - 2550

    It just felt good to be back in the water. Now, back to training with the team... that will be cool too!
  9. Preview of the Meet on Saturday

    by , February 2nd, 2011 at 08:06 PM (Fast Food Makes for Fast Swimming!)
    I'm swimming the 1650, 200 Free, 100 Fly, 100 IM & 200 IM. Should be fun after the 1650.
    I attached the psych sheet for everyone's viewing pleasure...

    Updated February 17th, 2011 at 09:02 PM by jaadams1

    Attached Thumbnails Attached Files
  10. Sarasota Y Sharks Masters 5:30 AM Workout -02/03/11

    by , February 2nd, 2011 at 03:09 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 200 3:20 3:00
    3 X 100 1:40 1:30
    4 X 50 descend 1-4 :50 :45
    Twice through. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    10 X 50 kick 1:00

    4 X {3 X 50 1:15
    Descend 1-3 with #3 being fast. All choice.

    1 X 50 easy 1:30
    4 X 50 @ 100% 3:00
    1 X 50 easy -

    1 X 200 free 2:50 2:40
    2 X 100 1:25 1:20
    4 X 50 :40 :35
    Twice through, all free. Round 1 intervals left, 2 right.


    1 X 200 IM 3:30
    2 X 100 IM 1:45
    4 X 50-1 of each- 1:00
    Twice through

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  11. A dark and stormy night

    Iím back in northwest Florida, and last night went to the Panama City Beach masterís workout. It was crazy weatheróso windy that backstroke turns seemed to require about 12 strokes from one set of flags to the wall, and about -2 strokes at the other wall. The workout featured a lot of kicking, which I nonetheless did entirely on my back because it was pretty useless trying to wrestle with a kickboard in those conditions. I was tempted to take my cap off and hold it up as a sail to see if it would make me go faster. Lightning interrupted the workout before I got a chance to try that. Hereís what I did:

    500 scy warmup s/k/d/k/s by 100s
    200 pull

    4 x (3 x 25 drill/swim/build), odd sets FR @ :30, evens BR @ :40

    16 x 50 kick @ 1:00, every 4th one sprint, 1-8 FR, 9-16 FL

    400 drill/swim/swim/drill by 100

    16 x 25 kick @ 1:00, all sprint, 4 FR, 4 FL, 4 FR, 4 FL

    100 warmdown

    During the last 10 minutes of the workout I could see lightning in the distance, and there was long rumbly thunder going on as well. I had about decided that I needed to get out whether or not the entire pool was cleared when they pulled us all out. It was pretty intense. Driving home, lightning flashes were completely illuminating the landscape, then the rain came down so thick that I considered pulling off the road for a bit.

    This morning there was a beautiful post-storm sunrise. The pool was still set up scy because there was no way the guards could have changed it over in the storm last night. Hereís what I did:

    Warmup: 400 scy FR + 4 x 100 drill (1 each stroke)

    10 x 25 (12.5 sprint, 12.5 ez) @ :30

    Broken 1650
    500 @ 7:00 [6:34]
    3 x 200 @ 2:45 [2:36, 2:34, 2:33]
    :15 rest
    5 x 100 @ 1:20 [14, 13, 13, 16, 15]
    50 fast [33.5]
    [I did this set in solidarity with my swim buddy Kristin, who will be swimming a 1650 at her first ever Masters meet soon.]

    200 easy

    4 x 250 (100k, 50s, 100k) @ 5:00, IM order

    6 x 25 sprint w/fins @ 1:00 [12.6, 12.2, 11.8, 11.8, 12.1, 11.6]

    800 skps warmdown

    Before I left the city, I did the OHS with Team New York on Sunday. I managed to get in 4505, and was pleased with that, and very very glad that I donít have to swim it again for another year!

    I have to decide in the next few days if I want to go to the Auburn scy meet. I have a few swim buddies from here going, and am leaning towards doing it.
  12. Wednesday, 2/2/11

    by , February 2nd, 2011 at 12:05 PM (A comfort swimmer's guide to easy swimming)
    SCY with Carrie

    All free today except for part of the kick sets and cool down.

    Warm - up (1050)
    300 swim
    4 x 75/10 sr smooth in between flags, strong in and out of wall from flags
    Kick 6 x 50/10sr with Fins consistent effort
    6 x 25/30 12.5 easy - 12.5 fast with good finish

    Main Set (1200)
    *Last 50 of each set is to be off the blocks
    1 x 100/1:30 Build > 2 x 50/1:30 FAST - 36,34
    1 x 100/1:30 Build > 2 x 50/1:20 FAST - 36,34
    1 x 100/1:30 Build > 2 x 50/1:10 FAST 37,35
    1 x 100/1:30 Build > 2 x 50/1:00 FAST 37,35
    1 x 100/1:35 Build > 2 x 50/50 FAST 37,36 from a push
    1 x 100/1:35 Build > 2 x 50/40 FAST 37,36 from a push
    - 100's - 1-4 1:20/1:30, 5-6 1:23-25/1:35
    - last 2 rounds 50 were from a push, not enough time to get out and on the blocks
    times may be Ī1 sec faster since I'm focusing on the finish before looking up.

    Kick Set: With Fins (500)
    10 x 50/10 - 20sr Consistent effort - moderate
    - 1-5 flutter w/board, 6-10 on back 8-10 sdk then flutter off each wall - times were 40-45

    Warm down
    150 easy back

    Total: 2900 yards
  13. Wednesday, Feb. 2, 2011 5:00am

    by , February 2nd, 2011 at 12:04 PM (Fast Food Makes for Fast Swimming!)
    200 Free
    200 Kick w/ board
    200 Pull
    4 x 50 Breast (K/S) w/ breaststroke fins
    200 IM

    10 x 50 Back @ :55 w/ 3 SDK each wall (for me this is just trying to beat it into my brain so maybe I will remember to do it when I'm racing.)
    10 x 50 Back/Breast @ :55

    With Group of 4 in the lane:
    8 x 50 Kick w/ board @ 1:00
    8 x 75 Pull @ 1:15
    8 x 100 Choice @ 1:40 (I did 50 Stroke/50 Free w/ Str. rotating thru IM order)

    100 EZ
    3900 Yards

    This is my first day of "EZ training" before the meet this weekend in Olympia.
    1650 Free, 200 Free, 100 Fly, 100 IM, 200 IM.
  14. Wed Feb 2nd, 2011

    by , February 2nd, 2011 at 11:36 AM (Ande's Swimming Blog)
    Wed Feb 2nd, 2011

    Nice Interview with Eddie Reese

    [nomedia=""]YouTube - Kosuke Kitajima 100m Breaststroke Under Water Camera[/nomedia]

    [nomedia=""]YouTube - Kosuke Kitajima 200m Breaststroke Under Water Camera[/nomedia]

    note how :
    a. fast his insweep/thrust on his pull is
    b. he times his pull with his kick,
    he finishes his thrust, his upper body is streamlined then he fires back his kick
    c. he does streamlined pause after his kick while he RIDES THE GLIDE before he begins his next pull, the pause is longer in his 200 than in his 100

    Edited my

    Sun Jan 30th 2011 HR Postal Swim take 2
    Posted all my splits thanks to Tyler Blessing's cool Iphone app that counts laps and tracks splits

    for comparison here's my previous 1 hour swims:

    Sun Jan 23rd, 2011 Went Postal 5130

    Saturday Jan 30th 2010 hour swim (did it but didn't submit) 5270

    1 hour postal swim January 24th, 2009 5385

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT Swim Center, main pool
    5:30 to 7:00 dove in around 5:45
    trained with Tyler & Marcio,
    beside Chris, Todd, Amy Brandon, Ned, & Mike Wore FS PRO Jammer

    swam around 400

    Main SET:

    4 x 275 on 3:00
    made 1, missed 2, made 3 & 4

    4 x :30 sec V K with 15 sec breaks between each

    4 x 25 FL FAST on :40

    4 x 225 on 2:30
    made 3 skipped a 50 in 1

    4 x :30 sec V K with 15 sec breaks between each

    4 x 25 bk FAST on :40

    4 x 175 on 2:00

    4 x :30 sec V K with 15 sec breaks between each

    4 x 25 br FAST on :40

    4 x 125 on 1:30

    4 x :30 sec V K with 15 sec breaks between each

    4 x 25 fr FAST on :40

    200 easy

    25 SDK fast
    roll start
    whitney timed
    went 10.9

    50 easy

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX

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

    Updated February 3rd, 2011 at 10:49 AM by ande

    Swim Workouts
  15. MATT Wednesday Workout

    by , February 2nd, 2011 at 08:27 AM (Pete's swim blog)

    400 Warm up

    4 x 50 hard - 1:15
    First 50 of each day 1 meet event

    1 x 50 Easy

    4 x 50 hard - 1:15
    First 50 of each day 2 meet event

    150 Cool down

    (total 1000)

    Still gaining weight... but not as much as yesterday. In government terms, I think that counts as defecit reduction. Light day today. Body is ready to do more.

    Family(except me) all has a cold now. My neice who visited a couple days ago has the flu. Being a hypocondriac, I'm convinced I'll get something during the meet. I had a cold during the meet last year and it just wasn't fun.
    Swim Workouts
  16. Let the pro take a crack at me

    by , February 2nd, 2011 at 07:28 AM (Mixing it up this year)
    Today I am going to let my Chiropracter take a crack at piecing me back together. Not a good day.

    1000 Free as 200 swim/pull/swim/kick/swim
    5x100@:05R Fly w/fins 25 rt arm/25 lt arm/25 skull drill/25 kick on back
    5x100@1:30 Free kick w/fins
    10x100 Free w/paddles & bouy 1-4@1:30, 5-7@1:25, 8-9@1:20, 10@1:15 made all but the last one
    100 easy free
    6x50 from dive strong breakout then easy free
    100 free easy

    Total 3500 yards
  17. Day 2 of the Ice Storm

    by , February 2nd, 2011 at 07:21 AM (Year Three: The Road Back)
    With the Travel Warning issued right now for Hamilton County, even the YMCA is closed. Thus, not even an open pool to swim in. As the weather starts to clear, I'm hoping I can get a swim in later if the Travel Warning is lifted and the Y can open. In the meantime, it was another morning on the bike - 21.5 miles. Not bad, but just not swim time. My FLOG is definitely not happy with me right now....
  18. Doubles

    by , February 1st, 2011 at 10:12 PM (Workout Swimmer)
    Swam at Trousdale at 5:30am Even tho my "boss" says I can leave at 11:20 whether I have patients to be seen or not, we shall see what happens. I think I better swim this morning just to make sure I get a swim in today at all.

    5 x 300 SKIPS
    Adjusted "mother set"
    4 x thru
    5 x 100 -
    4 on 1:30, 1 on 1:20 (50 breast)
    3 on 1:30, 2 on 1:20 (50 breast)
    2 on 1:30, 3 on 1:20 (50 breast)
    1 on 1:30, 4 on 1:20 (50 breast)
    150 EZ

    I came back at lunch for a paltry 2200. I felt terrible - left my partner with two of my patients to see - of course DM also foisted one on her, so that added three to her load, and she had three to see of her own before I left. DM had four to see & gave one to her!! Plus, I actually didn't leave at 11:20, it was closer to 11:25 & I got there around 11:40, and really barely had time to swim 2200. Felt like I had to get out immediately to be back by 1:00, and I was about 3 minutes late (no big deal, no patients were in their rooms until 1:15 as usual, anyways. Worst thing was that M & DM worked all the way through til 1:00 (while I was swimming my lousy 2200), and hadn't had a break the entire time. Kinda like yesterday when we worked until 12:45, and were expected to start the afternoon patients at 1:00pm. Gotta get a new job, gotta get a new job. . .

    9 x 100, 2 on 1:30, 1 x 2:00 stroke (3 x thru)
    2 x 500 pyramid, first time IM, 2nd time free
    300 EZ

    Total for the day tho: 5850
    , if you can believe that!
    Swim Workouts
  19. LT Misery, Tuesday, Feb. 1

    by , February 1st, 2011 at 04:08 PM (The FAF AFAP Digest)

    Warm up:

    800 various
    5 x 50 breast @ 1:00
    50 EZ
    5 x 50, done as 15 burst dolphin kick + cruise
    50 EZ

    Lactate Tolerance Set:

    10 x 50 backstroke kick w/fins @ 1:00
    hold best average

    Went: 24 low, 25, 25.5., 25.5, 25.5, 25.5, 26.0, 26.5, 26.0, 25.5

    500 EZ

    Total: 2400

    10 minutes hottub



    This lactate tolerance set is from Maglischio's Swimming Faster. I hadn't done this set in over a year (Oct. 2009). Last time I did it, I held 27.5s, but I did that after a drylands workout. Today, I was obviously much faster. I guess my kicking has improved in the last year, or been aided by the addition of the nose clip. The first one felt easy and I was surprised at the time. Then the lactic acid promptly hit on #2. Thought I was going to hurl after the last one. This set -- any lactate set really -- is extremely hard to do solo. This one is especially hard for me because it combines speed + a hypoxic element because I'm underwater so much. At least this one is only 10 minutes of hell. Didn't feel like doing anything else afterward.

    Saw an interesting article in the WSJ -- "A Workout Ate My Marriage" --

    I have to confess that Mr. Fort and I seem to see much less of each other on weekends than we used to since he went back to marathon training and century bike rides and I became a more serious swimmer. But at least we're both exercising and competing now so there's not the resentment that arises when only one spouse is exercising. When my kids were young and up early, I did used to get slightly ticked when he was gone running every single morning.

    And for parents of teenagers considering college in the future, check out: I read some of threads last fall, and they scared the crap out of me!

    I may go to bikram yoga tonight. Haven't decided yet. Will edit my blog if I do.
    Swim Workouts , Test Sets
  20. Ice Day Swim

    by , February 1st, 2011 at 03:08 PM (Swimming, Life, and Other Stuff!)
    What great fortune to discover the Monon Center was open for business this morning!! I packed up and drove over expecting to find a totally empty pool. You can imagine how shocked I was to discover 3-4 swimmer's per lane all moving along at whipstitch speed! Well come to find out it was the Westfield HS swim team doing their scheduled taper workout. This Thursday and Saturday is HS girl's sectionals with state being the following week. The team was very kind to move a lane over and give me a spot By the end of my 70 minute swim I noticed swimmer's from North Central HS, Zionsville HS, and Carmel HS. as well. In Indiana a sanctioned school team is not allowed to practice or have competition during weather-related school closings. Since school is likely to be closed at least another day the HS. swimmers are scrambling around trying to get some type of taper work in. I hope the Monon continues to be open tomorrow, I like watching the fast little cuda's race by me!!!!

    **1,000 warm-up swim
    **300 Pull/ 300 Kick/ 300 Drill (broken into 100's)/ 300 pull no paddles)
    **Super 1,000 Swim: 50/ 100/ 50/150/ 50/ 200/ 50/ 150/ 50/ 100/ 50 approx. :10 between each rep.
    **100 IM @ 2:00
    4 X 50 Dolfin Kick on back @ 1:00
    4 X 25 Butterfly @ :40
    100 IM

    3,600 scy

    Be safe out there folks!!!