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  1. Monday, December 28

    by , December 29th, 2009 at 12:03 AM (Elise's Fitness Fun)
    Not much yardage today, but at least got in the pool!

    3 x 350 free with 15 second rest to warm up

    6 x 75: odds are free/stroke/free, evens are stroke/free/stroke

    2 x 250 free with paddles on 3:30

    100 easy

    The winter weather is really making me feel lazy. Hope to get some more yardage in tomorrow.
  2. Oh my god my shoulders ache! 12-28-09

    by , December 28th, 2009 at 10:28 PM (The Labours of SwimStud)
    Well I guess when you swim with a college swimmer it's going to be arduous...something like this...
    200 Swim
    200 Kick
    200 Pull
    20 x 25 Fly :45 Um I did most of them fly with a few recovery Free and breasts in between.
    5 thru:
    100 IM 2:00
    100 FR 2:00
    50 FL fast from Blocks
    50 BR from Blocks
    10 x 25 IMO (no BK)...extra FR at end.
    200 FR 100 mod/100 faster
    200 FR faster
    4 x 50 cool

    Lifted weights at the end...that was a lot of short sprinty stuff for me today...ooooooooooooowwwwwwwwww
  3. Monday and first day back at work

    by , December 28th, 2009 at 05:40 PM (My Passion)
    Got up a 4:30 this morning without the prospect of a nap today. 4:30 is not so bad when I can nap later (or after practice).

    This is what we did:

    1 X 100 Free – swim, kick, pull, swim
    1 X 100 Breast - swim, kick, pull, swim
    5 X 100 – Free evens, Breast odds
    5 X 200 – Breast – pull evens, kick odds
    5 X 100 – Free evens, breast odds
    150 free cool down

    Always good to be in the pool, even if I have to work later and since hardly anyone was at work, it was not bad at all

    Tomorrow is dryland in the gym - considering 45 minutes on the stairmill, but I have all night to change my mind.

    Happy Swimming
    Swim Workouts
  4. Monday's Swimming

    by , December 28th, 2009 at 05:19 PM (Swimming, Life, and Other Stuff!)
    It was a frigidly gloomy and gusty day in central Indiana. I headed off to Carmel Aquatic Center to do a long (for me) workout. I am gradually building 1 longer workout into my swim week in preparation for the 10K (national championship) ow swim the Nasti's are hosting this summer. My main goal (as I have mentioned before) is to finish and not hurt myself or burnout in the process. A couple Nasti's (who are way better swimmer's than me) and a couple runner friends think I'm starting to build too early. I think (and hope) I am doing this gradually enough to not burnout or suffer much pain.
    i intended to go 5,000 yds. today however the pool closed early so I only got 4,200 completed. That was fine; I felt happy with the swim and figure I'll just go a little farther tomorrow!
    Here's what I did:

    *1,000 warm-up swim on 17:00 interval. (my swim was 15:10)
    *4 X 250 Free on 4:15 interval
    *8 X 125 Free on 2:15 interval
    *100 Flutter Kick w/board no fins
    *5 X 100 Free on 1:45 interval
    *100 Flutter Kick w/board and no fins
    *10 X 75 on 1:30 interval alternating free/back swims
    *5 X 50 Free on 1:00 cool-down swim
    4,700 scy Wow I just realized I went further than I thought! Anyway it was a good wo for me!

    I ran into some former Carmel now college swimmers today at Carmel! Always fun to see former students. There were 2 different private schools working out at CAC today. I ended up swimming next to the Brebeuf High School Team. I thought about hanging with their workout but I was afraid I might annoy the coach. I just did my own solo thing!
    Enjoyed a tall White Chocolate Mocha from Starbucks post swimming!
  5. Stole Ande's Workout Again, Monday, Dec. 28

    by , December 28th, 2009 at 04:56 PM (The FAF AFAP Digest)

    Did the P90X Plus interval DVD this morning. 10 minutes of warm up and 30 minutes of workout. I made the same modifications as before (no medium pace -- 40 second slow + 20 seconds fast). The DVD is somewhat similar to the plyo DVD from the original P90X. One thing I like about P90X is all the DVDs seem to have a core focus -- key for swimming.

    Here's a sample exercise from the DVD (the easiest one on it):

    [ame=""]P90X Interval X Plus Sample - Video[/ame]


    Warm up:

    600 variety

    Main set:
    (Unlike Ande, I used fins & MF. In part, I was just really pressed for time.)

    10 x 100 @ 1:30
    (2 IM + 2 back kick + 2 breast + 2 back kick + 2 IM)

    50 EZ

    8 x 100 kick-swim @ 1:25
    (kick-swim backstroke by 50s)

    50 EZ

    6 x 100 kick @ 1:20
    flutter kick w/board
    (this wasn't that easy since I'm much faster underwater than with board, went 1:09-1:10s)

    50 EZ

    4 x 100 kick w/MF @ 1:15
    odds = on back (8 SDKs)
    evens = w/board (barely made last one)
    (struggled with cramps on the 1st one)

    50 EZ

    2 x 100 kick w/MF @ 1:10
    (on back, 9 SDKs per 25)

    50 EZ

    1 x 100 kick @ 1:05
    (on back, 10 SDKs per 25, went :58)

    100 EZ

    Total: 4050, 2300 kick



    I had considered doing the whole Ande set with my MF. But my legs felt tired in warm up from yesterday's run and this am's plyo/interval workout. So I decided to do some swimming early in the set. Probably got less rest this way. lol

    I have no New Year's Resolutions particularly. Except possibly to do my RC exercises more consistently and stretch more. (I saw that Keiko had resolved to do 2 x 30 minutes of strength + flex every day. Every day!) I'll have to mull this over, though I"m not really a resolutions person. Any suggestions? (Aside from "ditching fins." lol)

    My legs are already feeling rather dead ...

    Updated December 28th, 2009 at 05:08 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  6. Sarasota Y Sharks Masters 5:30 Workout -12/29/09 -SCY

    by , December 28th, 2009 at 02:25 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    1 X 100 2:00
    1 X 200 3:30
    1 X 300 5:00
    1 X 400 6:40
    1 X 300 5:00
    1 X 200 3:20
    1 X 100 -

    4 X 100 kick 2:30
    8 X 50 w/fins 1:20
    25 underwater/25 back


    1 x 100 free/moderate 2:00
    1 X 100 stroke 2:00
    1 X 50 stroke*fast* 1:30
    Four times through

    4 X 50 free*descend 1-4* 1:00
    1 X 100 free*fast* 2:30
    Four times through

    WARM DOWN: 4 X 50 easy 1:00

    4800 Y/M
    Swim Workouts
  7. Sunny morning swim

    This morning temperatures were in the high 30s, but the pool was open, and the water was warm and the sun bright. I did the following workout with a few other masters swimmers who showed up between 6 and 7. The pool was set up SCY.

    600 warmup

    8 x 75 K/D/S, IM order twice through

    3 x (3 x 100 desc., 1 x 100 EZ, 1 x 100 fast) [Sets 1 and 3 were FR on 1:45; Set 2 was IM on 2:00. I went 1:08 and 1:04 on my fast frees, and 1:16 on my fast IM.]

    3 x 200 pull @ 3:10

    12 x 25 @ :30; every 4th is sprint FL

    5 x 100 pacman IMs @ 2:00; 1st is all Swim, 2nd is 25K/75S, 3rd is 50K/50S; 4th is 75K/25S, 5th is all Kick

    100 warmdown

    I had felt sluggish this morning and wasn’t excited about going to the pool, but I ended up having a really fun workout (with lots of chatting in between sets) and felt really glorious after. I really wish I could bring this pool back to New York with me!
  8. Monday, 12/28/09

    by , December 28th, 2009 at 12:21 PM (A comfort swimmer's guide to easy swimming)
    Hotel Pool

    200 swim free
    200 kick choice
    300 pull free breathe 3

    swim 4x around
    100 IM on 2:30
    8 x 25 on 45 as 12.5 underwater, 10 sec. rest, 12.5 fast on odds; 25 easy free on evens
    (did these as odds, dolphin kick face down, evens dolphim kick on back. On fast 25s, went IM order)
    swim down 100

    Total: 2000 meters

    30 minutes of spinning at the gym.

    Went to the gym and did 3 mi on treadmill.
    1/4 mi walk to warmup
    2-1/2 mi run
    1/4 mi walk to cool

    Updated December 29th, 2009 at 12:23 AM by poolraat

  9. Monday Dec 28th 2009

    by , December 28th, 2009 at 12:10 PM (Ande's Swimming Blog)
    Monday Dec 28th 2009

    Weighed 224 after practice today,
    let myself gain way to much weight during Christmas

    2010 USMS Registered online today
    don't have a team?
    Join Longhorn Masters, TXLA

    The Men's 160 - 199 Short Course Meters Relay Records updated

    Subscribe to this Blog

    ever check your USMS people page
    mine is:
    copy the URL, delete 02P06 and replace it with the last 5 characters of your USMS #

    my 2010 Swimming Resolutions are:

    1) Lose 15 or more pounds:
    weighed 225 today

    2) Improve my Flutter Kick

    3) Improve my 100 FREE,
    went 48.8 in 2008

    4) Get Stronger

    lifted before practice


    Whitney coached
    6:30 - 8:00
    swam with chris kemp, nate, amy brandon, tyler, doug, todd, & marcio
    dove in on time
    warmed up in main pool then moved to diving well which was too WARM, 84 degrees

    WORE briefs

    warm up
    100 k

    main set

    10 x 100 on 1:20

    50 easy

    8 x 100 on 1:15

    50 easy

    6 x 100 on 1:10

    50 easy

    4 x 100 on 1:05
    made it

    50 easy

    2 x 100 on 1:00
    didn't make it
    went 2:04 or 5

    50 easy

    40 x 25 flutter kick on :25

    100 easy

    2010 MEETS:

    January 15 – 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX

    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX

    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX

    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events

    Updated December 28th, 2009 at 04:11 PM by ande

    Swim Workouts , Strength Training and Dryland Workouts
  10. Department of Labor

    by , December 28th, 2009 at 08:43 AM (Meet Director's Path to Tranquility)
    "The mechanic who wishes to do his work well must first sharpen his tools."
    Last week, I sent the first request for meet workers out to the team. There is no expectation of receiving any volunteers yet, since this was the first announcement and it came during the holidays. It usually takes three requests before anyone will even notice the announcement. The plan is to send one out again this week, and then again after New Year - after people calm down and sober up.

    Meet timers were fruitful and in abundance at our first meet, and there were fewer members on our roster than today. We use three watches per lane, 7 lanes, and use swimmers from our team. The timers took turns in order to give everyone who volunteered a chance to time. Fast forward to today and the novelty has worn off. Last year, it was difficult to get all 21 timer slots filled, and I had to recruit instead of waiting for volunteers. I instituted the opportunity to work half the meet - before and/or after the break. This was to counteract two reasons for saying 'no' - "I want to swim", and "I want to sleep." Timers had a chance to swim in the meet (one half) and others had a chance to sleep in and work the second half.

    As of today, the Equipment Chairman and Head Timer are nailed down. They 'volunteered' at the last board meeting. (Shame and guilt are wonderful tools when recruiting.) We still need a Results/Awards Chairman. The equipment chairman is in charge of getting the counters, chairs, starter, stopwatches, and sound system. [November 16 post] The head timer organizes timers and results, before and during the meet.

    The Luau Hospitality Room Chairman is also aboard again. She has done a wonderful job since the first meet, although I need to restrain her every year from going off the deep end with decorations. This is a swim meet - not a kid's birthday party. ("More decorations means more time to set up and take down.") But still, it's the little details that make our meet stand out from the rest. She organizes the supplies, food, drink, tables, (and decorations) within the $1 per swimmer budget.

    Today I sent out a request to Rita for officials. Rita is our USA Swimming contact who rounds up three other officials to work. We use four, and will pay them $70 each, up a bit from previous years. I read a thread on the discuss board that some team was complaining that its meet officials actually wanted to get paid. We would not think of asking ours to volunteer five hours for free (unless they were on our team.) Rita has no problem finding workers since they enjoy working Masters meets (no raging parents), and have fun at ours in particular.

    Last month I ordered new lap counters from Gary at our local swim shop. He had the best price, beating the internet stores. Recently, I received a message that his supplier has no counters in stock, and that they would not be available until the beginning of January. Did everyone have lap counters on their Christmas list? Is this the first problem of the meet? If needed, we can borrow them again from local high schools.

    There appear to be two lap counter models - Keifer and Better Times. Better Times is what we ordered - they look like the normal counters. The Keifer counters have an arched top and are more expensive. (We ordered kickboards from Keifer as a gift for a local swim team, and found them to be less than advertised.)

    8 entries received to date

    Be proactive in seeking out volunteers - they need to be actively and personally recruited. Use shame and guilt if necessary.

    Updated December 28th, 2009 at 09:01 AM by Rnovitske

    Masters Swim Meets / Events
  11. Return after 4 days off to a day of 100's

    by , December 28th, 2009 at 07:27 AM (Mixing it up this year)
    Today felt good. No muscle aches at the beginning of the workout. In fact I felt rather fast during warm up.

    10x100@1:45 Free held 1:30's
    5x100@1:45 fashion model back kick w/fins
    5x100@1:45 Free kick w/fins #2&4 fast
    5x100@1:45 Free w/paddles & bouy descend went 1:31, 1:26, 1:21, 1:19, 1:15
    5x100@2:00 Back w/paddles descend went 1:43, 1:39, 1:34, 1:31, 1:28
    5x100@:05R Free w/board as 25 rt arm, 25 lt arm, 50 kick
    5x100@2:00 Easy as 50 Free/50 Back

    Total 4000 yards
  12. Sunday, 12/27/09

    by , December 27th, 2009 at 11:22 PM (A comfort swimmer's guide to easy swimming)
    Hotel pool with Carrie

    200 swim free
    200 free drill: on the odd lengths, take 6 SDK, and on the evens, overkick the whole 12.5 (swim the whole thing)
    200 kick w/board
    200 pull w/paddles, breathe every 3

    swim 12 x 50 on 1:10: odds middle 25 all out, evens first and last 12.5 fast
    (did 1-6 free, 7-12 back)
    swim 200 easy

    kick 12 x 12.5 on 25, every 3rd one all out
    (did 1-6 free, 7-12 back)
    swim 200 easy

    swim 12 x 12.5 choice on 20, evens all out
    (rotated through the strokes on all out ones)
    swim down 200 easy

    Total: 2300 meters
  13. Yay!! A real Pool!

    by , December 27th, 2009 at 11:12 PM (A comfort swimmer's guide to easy swimming)
    Was In Boise for Christmas so I got to swim in the pool at the Boise West YMCA. So nice after swimming in a hotel pool for the last few weeks.

    Solo, SCY

    800 swim as 400 free, 400 back
    300 IM drill, did these as k/d/s for each stroke
    kick 6 x 50 on RI :10, did 2x flutter w/board, breast w/board, dolphin on back

    18 x 75 choice on 1:30:
    did 6 sets of 3 descending each set. odd sets free, even sets back

    Take 2 min. rest
    swim 1 x 25 fast
    did fly at about 16 from a push
    easy 25

    swim down 200 easy choice
    Total: 3000 yards

    I drove back to Elko after this and in the evening did a run at the gym on the treadmill
    walk 1/4 mi
    run 2-3/4 mi
    walk 1/4 mi
  14. Sunday Dec 27th 2009

    by , December 27th, 2009 at 10:52 PM (Ande's Swimming Blog)
    Sunday Dec 27th 2009

    Subscribe to this Blog


    Whitney coached
    noon - 1:30
    main pool
    swam with larry max nate marcio and paul
    dove in at 12:03

    WORE briefs and B70 Legs

    warm up
    100 k
    100 ra
    100 la
    100 IM drill
    100 fr

    main set

    5 x 100 desc on 2:15
    went 1:07

    assigned 500
    did 200

    5 x 100 desc on 2:00
    went 1:01 on 5

    assigned 500
    did 300

    assigned 5 x 100 desc on 1:45
    did 3 x 100, swam pretty easy
    skipped number 4
    went 58 on #5

    assigned 500
    did 400

    2010 MEETS:

    January 15 – 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX

    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX

    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX

    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
    Swim Workouts
  15. Saturday Dec 26h 2009

    by , December 27th, 2009 at 10:41 PM (Ande's Swimming Blog)
    Saturday Dec 26h 2009

    Subscribe to this Blog
    swim center
    SCY diving well
    Eddie Reese coached
    swam with jon tyler scott spann & andrew wang

    800 warm up

    kick set
    3 rounds of
    3 x 100 k on 1:30
    50 fl k on 50
    100 fl k on 1:40
    59 fl k on 59

    2 rounds of
    300 fr on 3:30 skipped a 50
    2 x 75
    2 x 50
    4 x 25
    50 easy

    2010 MEETS:

    January 15 – 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX

    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX

    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX

    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events

    Updated December 28th, 2009 at 03:58 PM by ande

  16. Emerging from laziness

    by , December 27th, 2009 at 08:46 PM (Elise's Fitness Fun)
    Missed working out Christmas Eve and Christmas Day. Had intended to swim on Christmas Eve, but forgot my cap and goggles. By the time I could have gotten back with them, the pool would have been closed.

    On Saturday, got in a 2000 yard workout. Used fins for most of the workout.

    200 easy to warm-up


    4 x 25 underwater on :45

    6 x 50 dolphin kick on back on :50

    4 x 75 - back/free/back - go halfway underwater on each 25

    2 x 50 AFAP on 3:00 - did a 50 free and a 50 fly

    4 x 75 fly on 1:45- 25 one-arm fly/ 25 - 2 rt/2 lt/ 2 full/ 25 fast fly

    4 x 75 back on 1:45 - 25 rt/25 lt/ 25 fast back

    2 x 150 free on 1:00 rest - 50 12 kick/3 stroke, 50 6 kick/3 stroke, 50 fast free

    100 easy

    2000 yards

    Today, hit the weight room and did the following:

    Jump rope: 100 skips/50 jumps/50 skips/100 jumps

    Bench press: bar x 5, 55 x 5, 3 sets of 90 x 5

    Lat hi row: 2 sets of 90 x 5, 3 sets of 130 x 5

    2 sets of 25 sit-ups with 12 pound med ball

    100 bicycles

    Military press: 2 sets of 40 x 8

    Alt. hammer curls: 2 sets of 15 x 8
  17. Run + Core, Sun., Dec. 27

    by , December 27th, 2009 at 05:43 PM (The FAF AFAP Digest)
    5 mile run:

    The sun shone and the temps soared above 50, so I decided that it was time for my first zen run of the winter. The first mile felt wretched, but then I settled into a groove. It was still pretty muddy, so the shoes are a bit trashed. My right hammie protested a teeny bit. But since I didn't have a hangnail, , I kept running.

    Core work:

    I got home, watched the Duel in the Pool and then did the P90X abs plus 20 minute video. I like the standing X crunches. The last exercise, called "cherry bomb," is also pretty cool -- it consists of banana, roll to side, roll back to banana, crunch into canon ball, explode with arms and legs in giant X. All the balancing requires a lot of core strength.

    I couldn't believe what a little skinny boy Michael Phelps looked next to Nathan Adrian!


    Ugh! Went out to a nice dinner last night and then had an immediate hive attack. Worst one yet. I've been pretty bad about cutting out lactose and gluten this week -- too many xmas cookies and fudge! But I think it must have been the risotto and creme brulee that did me in last night. I think my 6 week cold turkey effort begins today!

    Updated December 27th, 2009 at 06:19 PM by The Fortress

  18. Back to the pool

    I had a great Christmas, but ate far too much cake. (They’re so good down here—you can’t get proper cakes in NYC. The Times food section even did an article on southeast Alabama layer cakes a few weeks ago. Those are the kind of cakes I grew up with.)

    Today the pool was set up SCY, and was very warm after 3 straight days of sleeping under its covers. The staff uncovered only 4 lanes for lap swimming, so the deep end of the pool remained dark and sort of scary. I eased myself back into swimmer mode with the following solo workout:

    1000 warmup

    8 x 75 K/D/S @ 1:30, 2 of each stroke, IM order

    4 x 250: 1st = 25 FL/50 BK/75 BR/100 FR, then rotate through strokes in IM order thereafter

    400 warmdown

    Now to stretch; tomorrow will be a real workout plus weights day.
  19. Snow'in Sunday

    by , December 27th, 2009 at 04:30 PM (Swimming, Life, and Other Stuff!)
    I'm sitting here during the time I alotted to make my sub plans for the week I'll be gone doing anything except what I'm supposed to be doing.
    I've got White Chicken Chili and Regular Style chili cooking downstairs for dinner! Yummmmmmm!
    It's snowing out! One of those beautiful, large fluffy types of snows! I think we're getting 4 inches.

    Today's Swim: (nuthin special at all)
    *I missed the warm-up (talking to people)
    *4 X 200 Free on 3:30
    *4 X (100 on 1:45/ 3 x 50 on 1 minute) i did all free
    *Super 500 on :30 per 25 pace
    *400 backstroke cool-down
    2,700 scy

    I think I have a plan in mind to train for the 10K swim in July. I am going to start doing 1 longer workout each week (starting with 5,000 tomorrow). Everything else during the week will remain 2,500-3,500. Each month I will increase the long workout by 500 yds.
    In May I will assess how I feel (7,000 yds) and possibly slow down to every other weeks long workout. In June I would be up to a 7,500 workout. I really have no intentions of doing a 10,000 meter workout. My rational is that I never ran marathons to train for a marathon so the same should go for swimming. Also I am mostly just training to finish, no fast times expected here at all.
    Let me know if you think my plan is not going to work!
  20. Sarasota Y Sharks: 5:30 AM Workout

    by , December 27th, 2009 at 02:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We'll have the LC pool until 6:30 while the college teams are here. We'll do our warm up and kick set LC then move to the SC pool.


    2 X 100 1:45
    2 X 200 3:30
    2 X 400 6:45

    1 X 200 kick 5:00
    2 X 100 kick 2:30
    4 X 50 kick *25 fast/25 mod* 1:15


    1 X 300 IM 5:15
    12 X 50 *3 of each* 1:00
    1 X 200 IM 3:30
    12 X 25 *3 of each* :30

    1 X 400 free 6:00
    16 X 50 *odd:mod even:fast* 1:00
    1 X 200 free 3:00
    16 X 25 *odd:mod even:fast :30

    WARM DOWN: 4 X 50 easy 1:00

    5400 M/Y
    Swim Workouts