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  1. Two pools, two swims

    Today I went to 2 different pools, mostly to scout out what might be the best bet for pool swimming during my friend Hannahís visit, since my regular outdoor pool is closed due to cold water. This morning I revisited the Rosemary Beach pool during the designated lap swim hours from 6-9. As I suspected, it was less crowded, and the other 2 folks there during part of my workout were swimmers, so I didnít have to feel self-conscious about making too many waves or getting anyoneís hair wet. The water was still pretty hot, although the air was decidedly coldóthere was so much steam filling the barn-like structure that houses the pool that I could hardly see if there was anyone else there when I arrived. Hereís the workout I did:

    1000 scy warmup

    12 x 50 Kick @ 1:00, 4 RIM order, 4 IM order, 4 RIM order

    100 easy

    2x thru
    500 FR swim w/ strong kick
    100 easy
    [Iíve been working on actually kicking when I swim freestyle for a whileóI decided that today would be a good time to test myself and see how far I could swim while sustaining a robust kick. The idea was to go until I could kick no more, then do a 50 easy, then start back up again, until I got to 500. I was excited when I made it to 250 kicking, and thought that 500 straight might be possible. It was. I was so happy that I did another 500 the same way.]

    450 straight, done as 5 x (25 BR drill, 25 BR swim, 25 easy BK)

    400 warmdown

    I surprised myself by really enjoying swimming in this pool. I had remembered it as being yucky hot. It was warmer than optimalóprobably 85 degrees or soóbut it helped that the air was so cool. I didnít try to do any long aerobic sets, mixed in a lot of easy swimming and kick and BK so that my face would be out of the water. By the end of my 500s, the sun was streaming in the east-facing windows, and I really didnít want to get out of the water, so I added the BR drill set and a long warmdown to enjoy the pretty pool a little longer.

    After an early lunch I drove out to Gulf Coast Community College to try their 6-lane 25y indoor pool. Itís normally not open to the public, but the pool director at my outdoor pool has arranged for members to use GCCCís pool for a couple of hours every day while the outdoor one is closed. When I arrived, I found several masters swimmers I knew there, plus the pool director himself, so I was able to get the inside scoop on the poolís condition. We all did the following workout together, which was posted on a whiteboard for the collegeís fitness swim class:

    300 scy warmup

    6 x 50 FR @ :50

    200 IM

    6 x 50 FR @ 1:00 [I suggested descending 1-3 and 4-6, so thatís what we did. Went 31, 29 on fast 50s, but got out-touched on both.]

    200 IM

    6 x 50 CH @ 1:15 [1 did 2 x FL/BK, BK/BR, BR/FR]

    200 IM kick

    200 easy

    4 x 100 (25s/50k/25s) @ 1:45, IM order [I did this on my own, as others had gotten out.]

    350 warmdown

    I was glad to see folks, but also glad that I had gotten in some swimming earlier, as this was as much social hour as workout. I did confirm that my friend could swim tomorrow at the college pool, and that the heater at the outdoor pool is indeed workingóitís just a matter of getting the water back up to temperature during the unusually cold weather thatís being a problem. The aquatics director said that he thought the worst case scenario was that the pool would open back on Monday, but earlier might be possible. Iím keeping my fingers crossed for earlier, but am glad to have some other options in the meantime.
  2. Thursday, 1/13/11

    by , January 13th, 2011 at 06:10 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm - up (750)
    300 Choice
    - 150 free/150 back
    3 x 100/1:40 build each
    - free, went around 1:20-21 on these
    3 x 50/1:00 ds
    - back, went 43-42-40

    Set #1: Kicks (800)
    4 x the Set - 20sr after swim: Alt free with backstroke
    50 streamline under H2O/25 right side/25 left side/50 12-3-12/50 swim
    - was 3:45-4:00 on these

    Set #2: Swim: (1350)
    3x through
    {1 x 100/2:30 smooth - 11 turns (turns tight and quick - straight over
    1 x 250/4:30 did back an all 3 of these, was 3:45-3:50
    4 x 25 fly - Rnd 1/40; Rnd 2/35; Rnd 3/30
    - was around 18-19 on alll three rounds
    Cool down
    200 easy free and back

    Total: 3100 yards
  3. Thursday, Jan. 13

    by , January 13th, 2011 at 05:36 PM (The FAF AFAP Digest)
    Drylands, 70 minutes:

    RC Work, 15 minutes

    cable twist w/yoga ball, 40 x 1 x 15 each side, 50 x 1 x 15 each side
    rotating reverse scoops, 25 x 2 x 15
    long arm crunches, 2 x 50
    back extensions, 25 x 2 x 15
    HS iso lateral leg extension, 50 x 2 x 10
    (had to concentrate to keep legs in sync on this exercise; this exercise is much harder on the HS machine that the other machines)
    seated narrow grip row negatives, 70 x 2 x 10
    deadlift, 100 x 2 x 10
    box jumps 2 x 10
    tuck knee jumps, 10
    start plyo w/med ball, 20
    (this is essentially like hiking a football)

    Ate a protein fusion bar and headed down to the hot gym pool for a kick workout. Didn't feel up to a lactate set in that pool.

    Swim/SCM/ Solo:

    Warm up:

    650 various

    Hypoxic Kick + Burst Turnover Drill:

    4 x 25 shooters w/fins (back, right side, left side, belly on all sets)
    4 x 25 12.5 fast windmill backstroke + 12.5 EZ
    4 x 25 shooters
    4 x 25 12.5 fast underwater free recovery drill + 12.5 EZ
    4 x 25 shooters

    50 EZ

    Aerobic Kick:

    10 x 100 backstroke kick, no fins @ 15 RI

    50 EZ

    Fast Kick:

    16 x 25, no interval
    odds = AFAP dolphin kick w/board
    evens = easy

    -- intended to do more but started cramping

    50 dolphin dive

    Total: 3100 meters/2500 kick



    Shoulder and neck are gradually feeling better. I'm still proceeding with caution at the gym and not doing too much upper body work. Not much in the water today either with my kick-centric workout.

    Tomorrow will be an off day as I'm in Lil Fort's classroom teaching art, then at PRP () and then officiating at Mini Fort's swim meet (which doesn't start till 8:30 pm). I think I'm due anyway.

    I am loving the flog feature. I love looking at it in the monthly view. Really lets you see what you've been doing easily.

    Colonies Zones:

    On line registration for the CZ meet April 15-17 at GMU opens today. If you are a distance geek, sign up for those events fast.

    Updated January 13th, 2011 at 09:31 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout: 01/14/11

    by , January 13th, 2011 at 01:59 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 300 5:00 4:30
    3 X 100 1:40 1:30
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    Twice through. Round 1 intervals left,2 right.

    12 X 50 1:05
    Choice. #3-6-9-12 are fast

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

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

    8 X 150 free 2:15
    Swim 100 moderate/50 fast


    2 X {3 X 150 3:00
    #1: 100 fly/50 back
    #2: 100 back/50 breast
    #3 100 breast/50 free

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  5. Thu Jan 13th, 2010 LCM challenging

    by , January 13th, 2011 at 01:19 PM (Ande's Swimming Blog)
    Thu Jan 13th, 2010

    Subscribe to Ande's Swimming Blog

    The pool was set up LCM this morning for the 2011 Austin Grand Prix

    Whitney Coached
    UT Swim Center, main pool
    6:30 to 8:00 dove in around 6:35
    trained with Todd, Tyler, Marcio, Ned, Brandon, Amy, Teneille & UT swimmer Natalie Sacco
    beside Larry & Jim
    WORE yingfa jammer then switched to FS PRO LEGS

    200 200 100k 200
    went 1:21 on 100 k

    Main SET:

    4 x 50 fr on 40
    held 35's

    100 k easy

    4 x 100 on 1:20
    held 1:10's

    100 k easy

    4 x 150 on 2:00
    held around 1:48's

    100 k easy

    4 x 200 on 2:40
    held 2:28's & better

    100 k easy

    Whitney told swimmers to put on fins or paddles for the next sets, I got out and put on a FS PRO Legskin

    4 x 50 fr on :35
    (was still putting on legskin when set started, missed 1 & 2, dove in & made 3 & 4)

    100 k easy

    assigned 4 x 100 fr on 1:10
    did 100 fr on 1:10, skip 100, 200 fr went 2:21

    100 k easy

    assigned 4 x 150 fr on 1:45
    did: 150 fr, 150 skip, 50, 150 fr went 1:45

    200 easy

    couldn't make :35 base per 50 LCM

    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

    ~ ~ ~ ~

    got this email from Whitney about

    Longhorn Masters near term schedule

    Thurs 1/13 6:30 - 8am; 12 - 1:15 pm; 7 - 8:15 pm(could be crowded b/c of meet)

    Fri 1/14 6:30 - 8 am ONLY

    Sat 1/15 6:30 - 8am

    Sun None-meet at UT

    Mon 1/17 6:30 - 8am; 12 - 1:15 pm

    Tues 1/18 6:30 - 8am; 7 - 8:15 pm

    starting Wed 1/19 we may go back to the old schedule. Still waiting to hear.

    Thurs 1/20 6:30 - 8am; 12 - 1:15 pm; 7 - 8:15 pm

    NO NOON ON FRIDAY 1/21 -HS districts

    Sun 1/23 one hour postal swim;
    plus normal workout
    Swim Workouts
  6. Wed/Thurs. Jan. 12-13, 2011 5:00am

    by , January 13th, 2011 at 01:00 PM (Fast Food Makes for Fast Swimming!)

    200 Swim, 100 Kick, 200 Pull warmup
    5 x 100s (50 fly, 50 free) @ 1:40
    12 x 50 Fly @ 1:00
    8 x 50 Kick w/ board @ 1:00
    2000 Yards short day

    For this morning's workout I decided I'm going back to "old school" and broke out the swim trunks as a little extra drag, and oh boy was it a little extra (I was about 5 sec. per 100 slower on most swims)

    300 Free, 300 Kick, 300 Pull, 300 Free

    50 Free @ :15 rest
    100 Free @ :15 rest
    150 Free @ :15 rest
    200 Free @ :15 rest
    200 Free Pull @ :15 rest
    150 Free Pull @ :15 rest
    100 Free Pull @ :15 rest
    50 Free Pull @ :15 rest

    5 x 50 Kick w/ board @ 1:00
    5 x 50 Free @ :50

    8 x 25 Fly FAST @ :40 (took off the shorts here)

    100 Back
    100 EZ
    3200 Total

    I think for most of my distance free swimming for the next few months I'm going to swim with the swim trunks over my other drag suits and such. This way the drag suit feels like nothing, and then after that, my racing suit will feel like even more nothing.
  7. It's Getting Better?

    by , January 13th, 2011 at 12:51 PM (Year Three: The Road Back)
    I've been struggling lately with having "dead" legs in the pool. No matter what kind of break or taper I try to do, nothing has seemed to help. I started really tracking my nutrition and thought I was doing fine, but that didn't seem to make a difference in my legs either.

    For the few weeks, I've been focusing on higher amounts of proteins/carbs right after my workouts - the idea being that the muscles need to repair themselves - and getting more rest through easier afternoons, naps, or longer nights' sleeps.

    I typically swim at 5:00am and get up about 4:30. Per doctor's instructions, I have a medication I need to take upon awakening and am not supposed to eat anything for at least 1/2 hour. Consequently, I hadn't been eating anything before practice. This week, however, I've been getting up a few minutes earlier (try 5) and having a small protein shake (roughly 4 oz.) before getting out of my car to go into the pool. I have also been making a concerted effort to stretch out my legs after swimming, after work, and before bed. Maybe drinking the shake is the difference, maybe it's the stretching, or maybe it's both. I don't know. But, what I do know is that right now my legs feel better than they have in a while and I'm not reaching for my fins or pull buoy as much or as quickly.

    Here's hoping that things will continue to improve! My first meet of the year is only two weeks away....
  8. Another painful day but it does get better

    by , January 13th, 2011 at 08:28 AM (Mixing it up this year)
    Today was worse than yesterday. During my warmup flipturns hurt really bad for the first 5 100's then I seemed to loosen up. What would I do without swimming to keep me loose.

    I have a kids meet this weekend don't know how stiff I will be but I will do the best I can with where I am at on those days.

    10x100@1:45 Free slower interval due to pain level did hold 1:30's once my back loosened up but was at 1:35 for the first 5
    500 kick w/fins alt by 100 fr/fly
    10x50@1:00 Breast pull w/fins & paddles get that dolphin motion in to loosen up the back
    300 Breast kick w./brfins
    4x50@1:00 Breast
    4x50 from dive fast breakouts then easy
    300 Free easy

    Total 3000 yards
  9. Random Thoughts

    by , January 12th, 2011 at 09:53 PM (Workout Swimmer)
    Swam today under the bubble at Meyers, which was lovely since it was below 30 outside. Things were going "swimmingly" until I had the foolish notion of putting hand paddles on for my pull set. What was I thinking? Shortly into the 6 100's I realized that I was going to hurt, but by then it was too late, and I had to prove (to who?) that I could finish & not wimp out! That blew the rest of the workout & I hurt most of the morning. Put some BioFreeze on it at lunch, and the old elbows are feeling a bit better now.
    Just some random thoughts:
    Only idiots and swim coaches go to the pool at 5:30 am when it's not even 30 degrees outside.
    The biggest idiots are the ones who go to the pool, in the dark, at 5:30am, when it's only 30 degrees outside & they walk to the outside pool with nothing but a wet swimsuit on!!
    Sleeping in definitely has it's merits - especially at the end of the day.
    Grapefruit juice is better going down than coming back up.
    Not all of the morons in the city are to be found visiting my office. Some of them are in the pool with me. Some of them are pharmacists too, but I shall leave that for another day.
    It's always best to make sure you have underwear in the pool bag before you drive across the city & jump in the pool at 5:30am.
    Reverse circle swimming is not for the feeble minded. Accidents can and do happen, at a variety of speeds.
    And less any of my fellow swimmers forget, the older the suit, the more likely you are to tear the bottom out sitting on the deck. . .with everyone else noticing except yourself!

  10. Stymied by the weather, even in Florida

    After a great start to my swimming year, Iíve had difficult time finding pool time this week, as my beloved outdoor pool has had a difficult time coping with the weather. Monday as I was driving into the parking lot for morning workout I noticed the pool covers all crumpled in a heap at one end of the pool. Uh-oh. It turns out that they were left poorly secured Sunday night when the pool closed, and got all blown all around when the storm and high winds came Sunday night. It took the guards a couple of hours to get them untangled from the lane lines and properly spooled, so no swimming that morning.

    I dropped back by the pool that afternoon for a quick swim. It turned out that the pool had dropped to 76 degrees while the covers were off. They were open for business, though, so I got in a short swim (1500 yards), which is all I had time for. After I swam, the guard told me that the pool would be closed the next morning to give it a chance to warm back up, but would open during regular afternoon hours. However, it ended up being closed Tuesday, and today the pool director decided to stay completely closed the rest of this week. (The pool temp had dropped to 74 by Monday night, and hasnít warmed up since then even though it has stayed covered.) Right now, theyíre not sure whether it is simply the unusually cold weather here (nights in the 20s) or heater problems that are keeping the temps down. In any case, I hope it is resolved soon.

    So today I went over to my backup pool, an indoor 25-yarder at the Rosemary Beach, FL. It has no lane lanes, backstroke flags, or clock, but at least itís a pool, and it's open! I swam 2000y today during the relatively crowded afternoon hours, mostly just warmup and drills. Tomorrow Iíll go earlier during the designated lap swim hours and hope to get in more of a workout. My regular pool's director has also arranged for members to use the Gulf Coast Community College pool for a couple of hours every day while the outdoor pool is closed, so Iíll probably check that out tomorrow as well. And the gulf is still open, although itís dropped to the low-50s now. I have a swim friend from the city visiting this weekend, and am looking forward to doing some OW swims with her. Iím sad not to be able to take her to the outdoor pool to swim outdoor LC during her visit, though!

    Hereís my little mini workout from today:

    1000 warmup (200 FR, 200 ST/FR by 25, 200 kick, 200 pull, 200 IM (no fly) d/s by 25)

    8 x 50 drill/swim odds FR evens BR

    8 x 50 k/swim BK

    200 warmdown
  11. Wed., Jan. 12

    by , January 12th, 2011 at 06:24 PM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes:

    Had another good session today, tried to be careful of the neck, which is still tender. It seems that every instructor has a pet name for the men and women in the class. Today, the instructor called all the men "boss." Last time, another one called all the women "loves." lol. I was even allowed to walk out of the class to get more water -- such leniency!

    Wednesday seems like a good day for yoga for me. The last few weeks it's been sandwiched in between Tuesday & Thursday swim + dryland doubles and thus provided a nice break and stretch.


    Feeling a bit sluggish from yesterday's deep tissue. Hoping the neck pain will be gone tomorrow and I can get a good dryland session in.

    I continue to be a supplement junkie. I was instructed to add pharmaceutical grade iodine and L-tyrosine into the mix. They have many benefits:


    But, for me, the main purpose seems to be to support the thyroid. I am seriously looking forward to renewed energy & vigor once this thyroid problem gets fixed. Perhaps I'll be able to train more without having such huge recovery problems.

    In other news, Mini Fort is doing her first 2K on the erg today. She is hoping to make the varsity boat (which is heavyweight) in the spring even though she's a lightweight. It will be interesting to see how it goes ... her technique needs some real work as she is brand new to the sport. And right now, sport-loving Mini is really burning the candle at both ends with HS swimming, club volleyball and winter crew on Wednesdays. She certainly won't be able to do that in the spring, or next year, and will have to make some hard decisions. As for Fort Son, Dartmouth is a done deal (interestingly, he's the only kid from a public school recruited for lightweight rowing). We are now into the purchasing of copious college apparel. Mr. Fort and I have a couple friends around the country whose kids are also attending Dartmouth next year, so the parent weekend may be more fun than usual! We are all still elated. So nice to know before April.

    Updated January 12th, 2011 at 11:15 PM by The Fortress

  12. Double Wed Jan 12th, 2010

    by , January 12th, 2011 at 05:17 PM (Ande's Swimming Blog)
    Wed Jan 12th, 2010

    Subscribe to Ande's Swimming Blog

    Bess Coached
    UT Swim Center, main pool
    noon to 12:15 dove in around 6:37
    trained with Sharon & Bob
    beside James Fike, Jon, Mike & Larry

    800 done 75 fr, 25 underwater, 75 fr, 25 fl,

    Main SET:

    20 x 25 done 4 fl on :20 1 fr on :40
    (on fly did: 6 or more SDKs off each wall then 1 arm stroke drill )

    600 fr neg split
    went 3:20 3:10

    20 x 25 done 4 fl on :20 1 fr on :40
    (on fly did: 6 or more SDKs off each wall then 1 arm stroke drill )

    600 k (did 3 x 200 fl k on 2:30 & made it)

    20 x 25 done 4 fl on :20 1 fr on :40
    (on fly did: 6 or more SDKs off each wall then 1 arm stroke drill )

    600 fr neg split
    did 300 fr rest 1:00 300 fr went 3:06

    100 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
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout -01/13/11

    by , January 12th, 2011 at 03:50 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 100 1:40
    2 X 300 4:30
    4 X 100 1:30
    2 X 200 3:00

    1 X 200 kick 4:15
    4 X 75 kick 1:45
    6 X 50 kick 1:00
    1 X 100 easy swim

    4 X 100 2:00
    4 X 75 1:30
    4 X 50 1:00
    All stroke, no IM or free.
    Descend each group 1-4.
    Swim the same stroke within each group.

    1 X 800 pull or swim

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  14. Tough Mental Set

    by , January 12th, 2011 at 01:27 PM (Year Three: The Road Back)
    Today's workout didn't look that hard on paper. I should know by now that the ones that don't LOOK hard have a way of kicking my butt. Today was no exception. We did the following:

    400 Warm-Up on 8:00
    1 x 200 Kick (but I counted wrong and did 300 )
    8 x 25 Free on :30 (odd: hard/ez by 12.5, even: ez/hard)
    8 x 50 Free ALL OUT on 3:00 (did 50 back/free recovery after each all out - held :33's, with two :32's mixed in)
    4 sets:
    1 x 200 Free on 3:20
    1 x 100 Free on 1:40
    5 x 100 Kicking Cool-Down on 2:00

    I was absolutely psyched to get two :32's from a push! Hopefully, this progress (when I started swimming, I was at :38's, last scy season I was at :35's) will translate into racing under :30 for the first time during this SCY season .

    Of course, that effort kind of killed me for the 200's and 100's still to come. After struggling through the first round, I decided to pull the 200's (while still making the interval) and swim the 100's (holding 1:25ish). The hardest part of the set was the mental aspect of not quitting when my shoulders wanted to fall off - even though I really wanted to. As I finished the third round and was reaching for my fins, I heard my coach say "Hang in there" - so I did. When the entire workout was finished, I was really proud that I had made it.

    It hasn't been too long since I've been able to do the workouts for our team on the intervals that are written (and on distance days, I still drop yardage sometimes). So, any day I can complete the set's yardage on the intervals written feels like a victory. With today's mental challenge and having to fight for those last swims, it was definitely a victory.

    Now... to go home when I get off work, shovel (again), and still find a way to recover for tomorrow's practice. Aaah...the joys of swimming (and winter).
  15. Wednesday, 1/12/11

    by , January 12th, 2011 at 01:12 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up:
    100 im kick - 100 im drill - 100 back build
    100 im kick - 100 im drill - 100 brst build
    100 im kick - 100 im drill - 100 free build
    - did 1-arm and fist swims for the drills

    Main set:
    4 x 75 bk or fly/1:30 strong build
    - #1 fly-1:07; 2-4 back 1:08, 1:05, 1:02
    1 x 200 choice/30sr
    8 x 50 bk or fly/ 1:15 strong
    - alternated fly and back, ave 42-44 on all
    1 x 200 choice/30sr smoother
    12 x 25 bk or fly/1:00 FAST
    - did these as 2 fly/2 back etc. Averaged 17-18 on fly, 18-19 on back
    1 x 200 choice smoothest

    4 x 100/10 - 20sr alt with board and no board

    Cool Down:
    100 easy

    Total: 3000 yards
  16. Wed Jan 12th, 2010

    by , January 12th, 2011 at 11:55 AM (Ande's Swimming Blog)
    Wed Jan 12th, 2010

    [ame=""]Austin Grand Prix[/ame] is this weekend & I'm going to be out of town

    Subscribe to Ande's Swimming Blog

    whitney Coached
    UT Swim Center, main pool
    6:30 to 8:00 dove in around 6:37
    trained with todd, brandon & amy
    beside Nate tyler, mike, chris, kelly, tenielle & Marcio
    WORE yingfa Jammers

    assigned 800 done 75 fr, 25 underwater, 75 fr, 25 fl,
    did around 400

    Main SET:

    20 x 25 done 4 fl on :20 1 fr on :40
    (on fly did: 6 or more SDKs off each wall then 1 arm stroke drill )

    800 fr neg split

    20 x 25 done 4 fl on :20 1 fr on :40
    (on fly did: 6 or more SDKs off each wall then 1 arm stroke drill )

    800 k (did 4 x 200 fl k on 2:40)

    20 x 25 done 4 fl on :20 1 fr on :40
    (on fly did: 6 or more SDKs off each wall then 1 arm stroke drill )

    800 fr neg split

    50 fr 5 breaths

    50 fr 4 breaths

    50 fr 3 breaths

    50 fr 2 breaths

    50 fr 1 breath

    50 fr no breath

    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
  17. Oh my aching back

    by , January 12th, 2011 at 08:43 AM (Mixing it up this year)
    I know I need to get to the chiropracter some time soon but I really don't like the expense. I have noticed my right leg is shorter at the moment than the left, a clear indication a chiropractor is needed.

    So today to solve the back problems.....BUTTERFLY!!!

    50,100,200,300,200,100,50@:15R Free
    500 Free kick w/fins 25easy/25mod/25fast
    5x200@3:30 Fly w/fins as 50rt arm/50lt arm/50 kick/50 fast swim held all around 2:58
    3x200@3:00 Free w/paddles & bouy went 2:46, 2:37, 2:35
    4x50 free from dive breakout speed then easy
    300 Free easy w/snorkle

    Total 3600 yards
  18. 50/50, Tuesday, Jan. 11

    by , January 11th, 2011 at 10:31 PM (The FAF AFAP Digest)

    RC work, 15 minutes

    broomstick twists, 25
    flutter kicks on bosu, 2 x 100
    reverse scoop, 25 x 2 x 15
    total ab machine, 130 x 2 x 15
    back extensions w/plate, 25 x 2 x 15

    HS power squat, 180 x 1 x 10, 200 x 1 x 10
    skull crushers, 50 x 2 x 10
    standing narrow grip cable pull down w/foot on bench, 90 x 1 x 10, 80 x 1 x 10 (a guy bodybuilder with a shirt that said "these boobs are not from nature, they were built" showed me this one)
    box jumps, 10
    squat jumps w/45 lb bar, 10


    Warm up:

    600 various

    8 x 25 shooters on back

    2 x 10 second AFAP vertical dolphin kick + 50 EZ

    3 x (15 burst + 35 EZ)

    50 EZ

    Speed Set:

    5 x 50 w/fins + 150 EZ @ 5:00

    #1 UW shooter, 23
    #2 backstroke kick, 24 high
    #3 backstroke 24 high
    #4 UW shooter, high 23-low 24
    #5 backstroke, high 24-25

    50 EZ

    Total: 2150

    I really prefer doing AFAP sets at OakMarr or GMU where they have the digital clock. Harder to tell your time on a pace clock. I may go to OakMarr on Thursday and GMU on Friday.

    Massage, 60 minutes



    I woke up this am with a bit of a wrenched neck. Halfway through my drylands, it felt worse. Maybe from the weight on my shoulders from the power squat? By the time I got to the pool, I couldn't turn my head left or right without pain. That's one reason I did all backstroke work on the AFAP 50s -- not much head movement. I was still really uncomfortable. Fortunately, I had called my massage therapist before swimming and she had an appt open in the late afternoon. Feel a bit better already. Whenever I do this, it seems like 2-3 days of pain. I wonder if it was the result of a domino effect from my weak/strained/tight left shoulder. Anyhoo, hope it exits quickly! But I didn't help matters by doing a slip & fall on the stairs from the ice that's arrived. I just like looking at snow and ice from afar; I really don't need it to be here in NOVA.

    Was chatting with friends today about 50/50 training: 50% on land & 50% in the pool. I think this is pretty much what I do. A specific example was given of Hanna-Maria Seppala (4th in 100m free in 2008). She apparently does ballet 3hrs/week, runs for about 90 minutes 3x week and does extensive dryland/core for about 90 minutes 4x week. She swims only 4-5k per workout 5x week (more during training camps). She spends about 50% of her training on land and 50% in water. That's still a TON of training, but not that much swimming. I definitely believe most masters would benefit from more land training. My SDKs are just as much a product of my gym time as my kicking yardage. Oh, I heard some crazy master kicked for an entire 2 hour workout recently.

    Bought the Finis Foil monofin today! Can't wait to try it, and see how (and if) it's that much different from regular long blade fins. Still haven't found my Finis Shooter MF around the house or in the lost and found.

    Updated January 11th, 2011 at 11:07 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  19. Monday's Swim

    by , January 11th, 2011 at 06:02 PM (Adventures in Swimming)
    Swam with the Sharks SCY
    Coach Chris on Deck.

    Warm UP
    400 Swim
    4 x 50 Free Build

    Set 1
    6 x 100 on 1:30 (I held around 1:15)
    5 x 50 Free on :55

    400 Pull as 100 Long/100 Strong/100 Build/ 100 Fast

    5 x 50 CHoice

    6 x 100 on 1:25 (Held 1:15 and 1:08 on # 6)

    400 was supposed to be warm down. Felt good so..
    I did 100 on 1:15 then 50 ez, 100 on 1:15/ 50 ez and 100 on 1:12 then warmed down.

    Needless to say my lane mates were questioning my sanity :-)

    Chris is doing a great job with the workouts.
    He is also organizing meet's. Awesome!!!
    He is enthusiastic and it's spreading.
  20. Sarasota Y Sharks Masters 5:30 AM Workout -01/12/10

    by , January 11th, 2011 at 05:43 PM (Sarasota Y Sharks Masters GOLD Workout)
    Today we will do a birthday swim for one of my long time swimmers, Tommy Schwartz:


    51 X 100 1:30
    Swim Workouts