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  1. 2/6: Solo workout

    by , February 6th, 2010 at 01:07 PM (Random Nonsense)
    And I actually swam this workout. Including arms.

    The ribs (or wribs for Speedo) aren't 100%, but they aren't holding me back. The remaining pain is kinda weird. If I run my hand lightly over the area, the feeling in the ribs is like there is a knot of bruising, but to the touch there is no swelling, and I can press around the area looking for points of soreness and there is none. Doesn't hurt to lie down, cough or sneeze anymore.

    Which is a good thing, because I had a nasty cold for the last week. The timing worked out well I think, because I felt like I was ready to get back in the pool last weekend, but the extra week of rest was probably wise. And it is not like I missed out on training for anything.

    Blah blah blah, here is my workout.

    Lifetime SCM
    -- 200 free #4 2:50, #5 2:45
    -- 200 back
    -- 200 kick with board no fins
    200 back ez

    My focus was on kicking the entire workout. Not surprising, my thighs were tired from stationary bike, but had no problem lasting an hour of solid kick. What was surprising is my calves are completely out of swimming shape and several times I was worried they were going to cramp up pushing off of walls. No problems at all during the 200s kick.

    My plan is to train middle distance/IM until I leave for Asia the 7th of April. There is a meet in 3 weeks that I will attend, but the pool kinda sucks, and the 200 free is the 2nd to last event this year, so I am really not going to worry about the 200 until next short course season, other than to go fast enough to beat Paul Wolf in Atlanta. I am not sure there is anything I can do now that will help my 200 at Nationals when I am taking a 3 week break from regular training the month before Nationals.

    Updated February 6th, 2010 at 05:57 PM by qbrain

  2. #1 Back in the Saddle Again ...

    by , February 6th, 2010 at 12:08 PM (Catch, Pull, and Glide!)
    Live in the sunshine, swim the sea, drink the wild air.Ralph Waldo Emerson

    Well, it's back in the pool after a 7-year layoff! From the first Reach - Pull - and Glide off the wall, it's been good to be back Home in the Water, Back in the Saddle Again. The other-world feel of water is transporting. Swimming with the water, not in it, or through it, provides the portal for swimming joy. My first workouts included unbridled 'dolphin laps' - bounding off of the bottom, arcing over the top of the water, and returning 'down under'. It's just fun sometimes to be totally in the water.

    From my first 9-month swim ;-) , I, like many of you, have loved the water ... Swim lessons from 5 years old, first meet at 6, trips to the beach ... then in the teens and early twenties ... high school, club, and college swimming ... life guarding, WSI rating and teaching, coaching swimming and diving teams ... Outside the pool, our family and friends were "water people" too. Many of us were life guards, swimmers, canoeists and kayakers ... And the body surfing at Narrangansett when the hurricanes came up off the coast ... weekend drives to swimming holes, riverss and quarries for a cool swim and maybe a crazy cliff jump or two.

    It's always been a natural thing to be in the water ... to be one with our Water Planet ... it's like breathing ... the Oneness ...

    A look at the early training regimen in the next entry! Peace, and Happy Swimming!
    Tags: home, intro, oneness
  3. 16,600 2/4 & 2/5

    1000 wu
    1500 pre-set stuff (can't remember it all)

    Main Set:
    6x50 @ :45
    3x100 @ 1:10
    2x150 @ 2:15
    1x300 @ 3:30
    1x300 @ 4:30
    2x150 @ 2:15
    3x100 @ 1:30
    6x50 @ :35
    all the base 1:30/100 yds were "cruise" and all the base 1:10/100 yds were "fast"
    12x25 fly on :30

    300 cool down
    total 5500

    2/5/2010 AM
    800 alt 50fr/50bk
    600 pull
    4x100 kick @ 1:50

    pre set:
    3x50 @ :50 cruise
    3x50 @ 1:00 hold 30's
    3x50 @ 1:00 hold <30's

    5x (400 @ 5:00 + 200 @ 2:30)
    i swam with bec and lucas. i made the mistake of trying to keep their pace on the first round and paid dearly for it ... they were flying, and as the caboose, it was all i could do to keep from getting lapped on the 400's.

    700 cool down
    total 6000

    2/5/2010 PM masters

    1000 w/ moon paddles
    5x (50 kick @ :50, 50 fr @ :40)
    500 cruise

    pre set:
    100 build
    25 fast
    100 build
    50 fast
    100 build
    75 fast

    main set: (all at 1:30/100 base)
    100 build - 400 fast
    2x100 bld - 300 fast
    3x100 bld - 200 fast
    4x100 ez - 100 sprint
    felt pretty fatigued.....nothing heroic from yours truly on this set...
    fast ones were: 4:38, 3:30, 2:14, 1:02...

    cool down:
    200 fr
    3x100 kick
    100 bk
    total 5100
  4. Graston

    by , February 5th, 2010 at 09:48 PM (Swimming, Life, and Other Stuff!)
    Snow, snow, snow from 10 a.m. and still going on! I'm sorry to say I still had to go to school and did not get released early! Pity Party!!

    After school I reported for my 4th chiropractor appt. and Graston Therapy after the adjustment.
    The chiro was okay. I was too tense for her to do the suspended neck crack (from back). She used the thumping thing again.
    After the adjustment I was taken to a private room and was outfitted with a big back heater; I guess to loosen my back up. During this 10 minutes I practiced deep breathing (yoga like) and got myself in a fairly relaxed state of consciousness.
    The therapist came in and told me a little bit about what she was going to do. She warned that I might get some light bruising but that would be due to tissue break-down and it would facilitate healing. (this sounded like a bad idea to me!)
    Anyways....the treatment wasn't bad at all. It hurt a little but in a good way. A bit like itching a big, thick, dry scab.
    I guess I'll go for all 12 treatments since insurance covers it!

    Tonight I'm hanging in the house. I'm not sure where I'll swim tomorrow. I'm going to get up early and check websites till I find a place open. I'm not sure what Nasti's are doing yet!
  5. Sprint Day and Breaststroke

    by , February 5th, 2010 at 09:08 PM (The Labours of SwimStud)
    So I took the advise of the fast ginger one and did a good sprint set to work on my 50 FR.
    Then I worked on my 200 BR event by swimming broken 200's...this was tough and I think I'd be better not to do 2 focus sets on the same day again.

    Warm Up
    200 Swim snorkel got to get sport tape b/c my snorkel swings about when I swim.
    200 Kick
    200 Pull

    10 x 100 FR 3:00 sprint 25 EZ 75 came in about 1:30 on all. Fastest about 1:25 slowest about 1:35.
    50 for time from blocks. I went :29.31 not too bad for that point in the workout.
    50 EZ

    12 x 50 BR 1:00 every 4th fast
    9 x 50 BR 1:05 every 3rd fast
    6 x 50 BR 1:10 every 2nd fast
    4 x 50 BR 1:15 fast
    This set was tough and took a bit of self will to persevere through the first 12 50's. I need to swim the fast 50's faster but that's why I won't back it on after a sprint set again.

    250 EZ to cool
    3500 yards in 90mins

    Did about 35 minutes of weights after wards. My legs still felt the run from yesterday but not quite last last week. I feel good this week!


    Updated February 5th, 2010 at 09:17 PM by SwimStud

  6. FAST Fri Feb 5th 2010 DOUBLE

    by , February 5th, 2010 at 04:50 PM (Ande's Swimming Blog)
    DOUBLE Fri Feb 5th 2010

    Subscribe to this Blog


    scy, main pool
    TODD coached filling in for Tyler
    NOON to 1:15 dove in at 12:10
    swam with Brad, Jon, Larry, Neil Randall, James Fike, Desiree
    wore B70 legs

    500 warm up

    100 FR FAST
    went 56

    10 x 100 FR FAST on 2:15
    hold 5 sec, from a dive
    went 55's & 6's

    100 FR FAST
    went 50 low

    50 easy

    25 SDK
    todd timed
    from a roll start
    went 10.0

    25 easy

    2010 MEETS:

    March 4 - 6, 2010 Austin, TX UT Swim Center
    Austin Grand Prix
    Count Down

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

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

    Updated February 6th, 2010 at 03:32 PM by ande

    Swim Workouts
  7. Snowmageddon, Friday, Feb. 5

    by , February 5th, 2010 at 03:55 PM (The FAF AFAP Digest)
    The weather forecast is for 2-3 feet of snow between now and tomorrow night! I can't really remember a storm of that magnitude ... perhaps one about 12 -14 years ago. I slept in this morning and headed to the pool around 11:00. And not a minute too late. I was just finishing my workout when they closed the pool. After the thrashing of the legs the last week or so (10,000+ yards in 8 days), I had a recovery/drill type workout planned. I actually felt pretty refreshed afterward, and was glad I didn't attempt any heavy duty aerobic work. I kinda doubt I'll be able to swim this weekend with the predicted weather.


    Warm up:

    600 various

    Drill Set #1:

    2 x 150 fly drills
    (50 caterpillar, 50 chest press, 50 single arm)

    4 x 100 single arm fly @ 1:45

    10 x 50 @ 1:00
    odds = Geek's human paddle drill using an underwater freestyle recovery -- I liked this drill, good for correcting my tendency to overreach with my left arm among other things.
    evens = PLD breast

    50 EZ

    Speed Set:

    8 x (25 AFAP free w/fins + 50 EZ)

    Definitely felt a bit slower than usual on these, but glad I did them.

    100 EZ

    Drill Set #2:

    10 x 50 @ 1:10
    odds = evil pull w/pull buoy
    odds = evil kick

    5 x 1:00 minute vertical kicking, continuous

    100 EZ

    Pool Closed!

    Total: 3250 + VK

    P90X Yoga:

    My kids are all playing in the snow or otherwise busy, so I'm going to plug in my P90X 90 minute yoga DVD. This video is power-ashtanga type yoga. I think I've been feeling more supple and less sore since I increased the yoga. Or, I guess it could be the lack of heavy weights. I don't think I recall Tony Horton being lycra clad in this DVD, so it probably wouldn't offend Stud. I can foresee the possibility that I may become somewhat addicted to yoga. It'll be interesting to compare my SCY times with heavy lifting (last season) with my SCY times with yoga/plyos/light weights (this season). I don't seem to be swimming any slower in practice. But I suppose it could make a difference in my 50 speed.



    Glad I got in a recovery workout before the big dump. It was just what I needed.

    Ran across an interesting article in the NYT on ideal weight for athletes:

    On the gluten front, it seems to have made a huge difference to cut out gluten. My symptoms have abated substantially and I don't have that horrible bloated feeling anymore. It feels and looks like I've lost 5 pounds. Probably not, but it's still nice. I just made myself a very tasty brown rice quesadilla with lactose free cheese, mushrooms, and tomatoes. Nummy!

    Updated February 5th, 2010 at 11:48 PM by The Fortress

    Swim Workouts , Yoga
  8. Friday, 2/5/10

    by , February 5th, 2010 at 01:47 PM (A comfort swimmer's guide to easy swimming)
    SCY, solo

    700 swim free
    600 swim back

    5 x 100 IM on 2:00: build to a fast finish on the freestyle

    200 easy choice

    swim 4 x 25 choice FAST off blocks on 2:00-3:00
    [went back (17?), free (13±), fly (15±), free (13±)]

    pull 6 x 50 back on 1:00 nice and smooth
    (buoy only, averaged 45 on these)

    kick 8 x 25 on 40 w/MF, evens fast
    (was going around 13 on the fast ones 15-16 on the others)

    100 easy swim down
    Total: 2800 yards
  9. FAST Fri Feb 5th 2010

    by , February 5th, 2010 at 12:50 PM (Ande's Swimming Blog)
    Fri Feb 5th 2010

    Subscribe to this Blog


    scy, main pool
    Whitney coached
    5:30 - 6:30
    swam with Tyler, Todd, Marcio, & Doug
    beside Max, Mark, Nate, & a triathlete
    dove in at 5:35
    wore B70 full


    100 FR FAST
    went 54

    10 x 100 FR FAST on 2:00
    hold 7 sec, from a dive
    went 56's & 7's

    100 FR FAST
    went 51

    50 easy

    2010 MEETS:

    March 4 - 6, 2010 Austin, TX UT Swim Center
    Austin Grand Prix
    Count Down

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

    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center
    2010 USMS Short Course National Championships
    Order of Events
    Swim Workouts
  10. Hope I get to race!

    by , February 5th, 2010 at 12:47 PM (Elise's Fitness Fun)
    Well, the meet is just a week away and I'm looking forward to it. Don't think I'll be swimming any spectactular times as I'll probably do a ton of events to support the team. In any case, it will be fun and good practice for swimming in my B-70.

    I'm all set to go, but now I hear that there is a strong possibility that there may be a winter storm in the Deep South at the end of next week. I hope the meet won't be called off. Even as far South as Auburn, things can get bad and it would put a damper on those traveling to the meet. I'll keep my fingers crossed! It has been over 8 months since I have done a meet. I sure don't want it to be nearly a year when I get to Nationals this year.

    Had a decent swim yesterday. Workout is as follows:

    Warm-up: Reverse 400 I.M. (one-arm on fly)

    4 x 100 free on 1:45

    200 I.M drill

    100 free drill

    50 AFAP fly

    200 easy

    50 AFAP back

    200 easy

    200 free (50 easy/50 hard/50 easy/50 hard)

    200 warm-down

    2000 SCY
  11. Sarasota Y Sharks Masters 5:30 Workout -02/08/10

    by , February 5th, 2010 at 12:31 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    4 X 100 1:40
    1 X 400 6:00
    3 X 100 1:40
    1 X 300 -

    1 X 200 kick 4:30
    2 X 100 kick 2:15
    4 X 50 kick 1:10

    8 X 25 kick*fast, no board* :40

    8 X 50*2 of each stroke* 1:05
    4 X 100 IM 1:45
    1 X 200 IM -

    4 X 100 1:30
    8 X 50 :45
    3 X 100 1:20
    6 X 50 :40 or :35

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 Workout -02/06/10

    by , February 5th, 2010 at 12:27 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    2 X 200 3:20
    4 X 100 1:40
    8 X 50 :50
    16 X 25 :30

    1 X 200 kick 4:30
    8 X 50 kick*25 fast/25 easy* 1:15

    1 X 125 moderate 2:05
    1 X 75 fast 1:15
    1 X 50 easy 1:45
    Four times through.

    20 X 25 :40
    Sprint 20 yards no breath.
    Take 1 minute break after #8 and #12.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  13. Fun with Tennis Balls

    Another good class last night. Despite late-week fatigue, I managed to hit 2200, a fun mix of strokes, drills, and kicking. Worked more on freestyle open turns and have managed to eliminate (more or less) the pesky grab/ yank/ pop up habit. The turns already feel more smooth and powerful. Bless those Go Swim videos for the nifty pointers!

    Was very surprised to see the yardage total, because I felt like a slow-moving boxcar last night. I've been having some problems with sore leg muscles lately--it might be my winter shoes, which are getting very worn out. I've been doing a lot of stretching, but I can still barely kick. This, coupled with general exhaustion (I might be fighting off a virus), is really taking its toll on my swimming. At these times, just getting in the water is a triumph.

    We also did a fun breaststroke drill with a tennis ball tucked beneath the chin to keep the head position steady and the eyes focused down. I could only manage a couple of strokes before the ball went flying, but it was still a very instructive drill. Of course, I like to joke it's because of my tiny chin, not my bad form, that I couldn't keep the tennis ball in place.

    Coach is running a butterfly clinic in a couple of weeks. Woo-hoo--I'm always on the lookout for another stroke to do badly.

    Happy weekend!
    Swim Workouts
  14. Who'll stop the rain?

    At least the rain didn’t stop me. It was pouring when I headed out this morning, but the pool was open and was even set up long course. When I first got in it was just me and the pool vacuum in the water. (The pool vacuum is an amazing contraption. It creeps along the bottom making Darth Vader noises until it encounters a wall, then whines and rasps until a lifeguard rescues it by pulling it slowly backwards by its cord. It has a transparent bag attached to it to collect debris, so in the water it looks like some strange robot/jellyfish hybrid creature. It must do its job pretty well, because the pool here still looks sparkly after being open for 4 years.)

    After a few laps some more swimmers came, and I got to do the main set with my swim buddy Mark who’s training for the Auburn meet. Here’s the workout I swam

    1000 warmup

    6 x 50 (25 drill/25 fast)

    10 x 200 stroke sandwiches (50 FR / 100 ST / 50 FR) @ 4:00 [On the odds, I did BK for the ST 100; on the evens, I alternated 50 FL/50 BK and 50 BK / 50 BR. Since the interval was generous, I concentrated on keeping a steady kick on my FR rather than letting my feet bob behind me.]

    200 warmdown
  15. Just an easy swim before the meet

    by , February 5th, 2010 at 09:05 AM (Mixing it up this year)
    400, 300, 200, 100 @:15R Free
    500 Free kick w/fins
    500 Free alt by 50 drill/kick w/fins & snorkle
    2x200@:15R alt by 50 free/back w/bouy
    100 free easy
    200 breast kick
    200 alt by 50 breast/free
    100 free easy

    Total 300 meters
  16. 02-04-10 Workout Aquasol

    by , February 5th, 2010 at 12:28 AM (Swim like an Orca, but faster !)
    300 Warm

    6x75 FR 3strokes n/b into then out of the turns

    6x50 BK kick w/ fins, 10 dolphins (orca's) off each wall :60

    10x25 Fly 4 kicks UW, first 2 strokes n/b on :40

    400 FR/BR 25FR, flip BR pulldown 25 BR, etc...

    500 Hypoxic Pull by 25's 3/5/7 ( did 3/5/7/3/5/3/5 etc...)

    100 cool
    2300 scy

    Tomorrow I start P/T for my cervical reticulitis, this has been a sore spot for several weeks now, made my month at Folsom miserable, but I just did the best I could despite the pain.
    I prefer the set by set coaching at Aquasol with the instant feedback and accountability when pressed with a repetitive interval to just reading off a board or notepaper in plastic. We are really fortunate to have our coach, I always feel like I'm training for something important. We are a small group and although we don't have the super Patterson's or Stevenson type swimmer's, (in other word's it would be cool to have some fast swimmer's in our team)... we still have fun.

    Updated February 5th, 2010 at 08:36 AM by EricOrca

  17. A Regular Day

    by , February 4th, 2010 at 11:55 PM (Swimming, Life, and Other Stuff!)
    Today was a regular basic day.
    Tonight's swim was with Nasti's. I'm glad it was an easy workout; it was just what I needed.

    **500 Freestyle Building Swim
    **4 X (25 IM Roll// 50 Freestyle// 75 Fly-back-breast// 2 x 100 free// 75 stroke// 50 Free//25 IM roll)
    **200 easy free cool-down

    2,700 scy

    We are supposed to get alot of snow tomorrow. I hope it starts early. I'd love a 2 hour delay or better yet a snow day!

    I'm getting excited about the Superbowl! Go Colts!!!!
  18. The pool was so nice, I swam there twice

    (Well, actually it had more to do with the dismal weather predictions, but that wouldn't rhyme.)

    This morning I went to the pool to swim on my own. There was a coached workout scheduled for tonight, but heavy rain and possible thunderstorms were forecast and I wasn’t sure that the pool would be open later. So I hedged my bets by driving in for a short morning swim. I was glad I did, if just for the glorious sunrise on the way to the pool. Here’s what I did:

    1100 warmup

    Twice through:
    12 x 50 @ 1:00, done as
    1 x 50 FR Kick
    1 x 50 BR Kick
    2 x 50 (25 BR / 25 FR)
    1 x 50 BR Kick
    1 x 50 BK Kick
    2 x 50 (25 BK / 25 BR)
    1 x 50 BK Kick
    1 x 50 FL Kick
    2 x 50 (25 FL / 25 BK)

    300 SKPS warmdown

    Then this afternoon the rain held off and we got to have practice anyway. I was offered an option of sprinting or a longer IM-focused session, and I chose the sprinting:

    800 SKPS warmup

    4 x 50 (25 build/25 fast) @ :50 [I did reverse IM order]

    200 EZ

    4 x broken 100s @ 5:00 (25 /:10 rest/25/ :10 rest/ 50) [I went 1:01-low, 1:00-mid, 59-high, 59-low, and swam 100 easy between each]

    200 easy

    4 x 50 with fins and paddles (25 heads-up kick, 25 sprint swim) @ 3:00 or so

    100 easy

    4 x (12½ sprint, 12 ½ easy) @ 1:00

    200 warmdown

    Emphasis on all the sprinting was maintaining a great kick.

    So I did a double today, for the first time in ages, but without doing any more yardage than I would do in a long single session. And tomorrow morning I’ll be back for more! (or at least that’s the plan).
  19. Run Forrest, Run.... 2/4/10

    by , February 4th, 2010 at 08:01 PM (The Labours of SwimStud)
    Yup I ran again today...not quite the pain of last week but another good 40 minuter which took me about 4.5 miles. I think I was over that but the damn emergency cut off cord got caught on my hand as I went to forward my ipod and the treadmill stopped. Grrrrr...

    You know it's been 10 years since I've been able to enjoy running like this. Swimming has revolutionsed my life thusly:

    • Lost 20lbs in 2 months.
    • Gained a sense of calm in my spirit.
    • Helped gain control of soul.
    • Impressed Fortress with my Adonis calves.
    • Fit into a size 30 Speedo.
    • Renewed sense of modesty, and humility.
    • Better back health.
    • Ability to get more workouts done.
    • Back health allowing core work to be done.
    • Flattening of the stomach.
    • Reconnecting with my love of swimming.

    The list goes on...

    So after the run I got in a 20 minute core session and finished with my RC health & shoulder routine.


    Updated February 4th, 2010 at 11:09 PM by SwimStud

  20. Thursday, 2/4/10

    by , February 4th, 2010 at 06:14 PM (A comfort swimmer's guide to easy swimming)
    SCY Solo

    300 swim free
    3 x 100 w/10 sec. rest. alt. 50 drill/50 distance per stroke
    (On the drill, did fist drill and focused on tricep extension to get the full range of the stroke. SPL on 2nd 50 was 16-17)

    4 x 75 kick on back with zoomers, build
    (did these on 1:30, times were 1:10->1:02

    swim 50 free easy

    swim 4 x 50 free on 1:00 descend to all out: really work on the stroke range, especially at the triceps.
    (went 37-36-35-34)
    swam 50 free easy

    swim 4 x 25 free FAST on 45: try to get the turnover going with the full stroke range you were getting on the 50s
    (was hitting 15-16 on these, the last 2 were really hard)

    100 easy

    swim 4 x 50 back on 1:10 descend to all out: work on stroke range as above, but also work on keeping your hips up as you descend.
    (went 42-39-38-37 held sdk at 6-8 on all)

    swim easy 50

    swim 4 x 25 back FAST on :45
    (these got gradually slower, went from around 17 to 19 on the last. kept sdk at 6-8)

    swim 100 easy

    swim 50 fly fast from a push
    (not very fast, :37)

    swim down 200 easy

    Total: 2100 yards

    Strength training tonight