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  1. Monday Dec 27th 2010

    by , December 27th, 2010 at 04:07 PM (Ande's Swimming Blog)
    Monday Dec 27th 2010


    Subscribe to Ande's Swimming Blog

    renewed my USMS membership for 2011
    Don't have a masters team?
    Register with Longhorn Masters

    chris Coached
    UT Swim Center, main pool
    6:30 to 8:00
    trained with Marcio Amy & Brandon
    Beside Max
    WORE Nike jammer

    8 x 25

    Main SET:

    didn't feel so great this morn and missed parts here and there

    100 on 1:10

    2 x 200 on 2:20

    3 x 300 on 3:30
    skipped last 300 to change into legskin

    4 x 400 on 4:40

    assigned: 8 x 125 on 1:50 with fins done 25 fast 100 k
    did: 8 x 75 done 25 fast 50 k

    5 x 100 on 2:30
    done: 25 fast from a dive off blocks, 75 fr easy
    did 4 25's SDK & 1 fly with 10 SDKs

    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
    not real thrilled with Sunday's order of events
    Swim Workouts
  2. Monday, Dec. 27, 2010 5:00am

    by , December 27th, 2010 at 12:44 PM (Fast Food Makes for Fast Swimming!)
    For once this 5:00am swim came way to early in the morning for me after a 3 day weekend. Too many late night parties, family, presents, etc. Between my own kids, and all their cousins fighting over who wouldn't let who play with whatever toy all weekend long...I was about ready to move out.

    100 Free
    4 x 100 Dolphin Kick on back w/ fins :15 rest
    300 Free Pull
    200 IM

    2 x 500 (1 Free, 1 Flutter Kick w/ board)

    300 EZ Free
    2300 yards
  3. Still had snow on the car

    by , December 27th, 2010 at 07:37 AM (Mixing it up this year)
    I drove from north of Atlanta to Fleming and this morning I was getting looks as I pulled in to the Aquatic Center with SNOW still on the top of my car.

    1000 Free as 200 swim/pull/swim/kick/swim had no pace clock yet
    500 Free w/fins every 3rd fast
    10x50@1:00 Fly w/fins as 25 skull drill/25 swim keep breathing low to water
    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 1:25, 1:23, 1:22, 1:20, 1:20, 1:19, 1:18, 1:17, 1:16, 1:16
    3x100@:10R Free w/snorkle #1&3 swim, #2 kick
    200 Free EASY

    Total 3500 yards
  4. Sunday, 12/26/10

    by , December 27th, 2010 at 12:05 AM (A comfort swimmer's guide to easy swimming)
    At the Boise West YMCA with Coach Kelsey

    300 swim, did 200 free/100 back
    200 kick. did rev IM
    150 drill, did 1 arm drill for fly, back, free, 50 each stroke

    16 x 25/40 desc 4, last one of each 4 fast fly. Alternated free/back on the others

    Main Set
    2 x 100/1:45 smooth, did free
    4 x 50/1:00 desc, did free, went 40->32
    8 x 25/45 as:
    1 - 12.5 fast-12.5 easy
    2 - 12.5 easy-12.5 fast
    3 - 25 easy
    4 - 25 fast
    did back on 1-4, fly on 5-8

    Set 2 with fins
    10 x 50/50, odds smooth, evens fast
    did free on 1-2, 5-6, 9-10
    back on 3-4, 7-8

    Pull Set
    1 x 500 back with catch paddles, buoy and fins

    Cool down
    1 x 100 easy

    Total: 2650 yards

    Updated December 27th, 2010 at 11:50 AM by poolraat

  5. Thursday, 12/23/10

    by , December 26th, 2010 at 11:53 PM (A comfort swimmer's guide to easy swimming)
    This is out of sequence because I forgot to post it after I did it.

    Was in Boise at the West YMCA

    300 mixer, did 100 free/100 back/100 kick
    3 x 50/1:00 25 fist/25 swim
    did free-back-free
    3x50/1:00 25 scull/25 sprint

    Main set
    9 x 100/1:45
    did odds back, evens free
    back at 1:29-31, free at 1:22-23

    900 continuous swim
    did 300 free/300 back/300 free
    time was 14:03

    Drill set
    2 x 200 did #1 free with snorkel, #2 back

    Kick set
    300 kick, did 200 flutter w/snorkel/100 on back

    Cool down
    100 easy

    Total: 3200 yards
  6. Boxing Day workout

    Today I swam scy at the PCB Aquatic Center. It was in the mid-40s and very windy (20-30 mph) at 1:30 when I got in, but the sun was peeking through the clouds and the water was fairly warm, so I was comfortable. Hereís what I did:

    1000 scy warmup (400s, 200k, 200p, 200 rev. IM drill/swim by 25)

    Then my swim buddy Mark wanted to do a breaststroke set, so we did the following together:

    3x thru:
    4 x 50 BR kick @ 1:15
    :15 rest
    100 BR swim @ 2:15 [1:40, 1:32, 1:28]

    Then on my own I did

    2x thru, once each direction
    2 x 50 FR @ :45
    2 x 100 FR/BK @ 1:30
    1 x 200 FR @ 3:00

    200 warmdown

    It was kind of a lazy workout, but I just felt glad to be back in the water.

    On Christmas Eve I went for a short swim in the gulf. The local paper said the water temp was 55, but I didnít believe it. I should have, because when I brought my thermometer out with me to swim, thatís exactly what it said too. Thatís unusually cold for this time of year. I stayed in about 20 minutes, and swam less than a mile. Iím still getting my courage up for swimming by myself hereóthe last time I did any serious swimming in these parts I had a scary (though harmless) run-in with a remora, and now I get a little spooked by every shadow in the water. Iím swimming a little further every time I get in though, so Iím making progress. I actually havenít seen any wildlife while Iíve been in the wateróI think the water near to shore might be a little cold for the critters that tend to venture close to the beach in other seasons.

    I did see dolphins on Christmas day. A pod of 6 came and swam and bobbed right in front of our balcony for about half an hour. They stayed only about 50 to 250 meters out. Often dolphins swim by here, going one direction in the morning and the other in the afternoon, but these were unusually close in and stayed in one place for a while. I hope they will come by again soon.

    Hereís a picture of the water taken on Christmas eve:

    We hosted a sweet and peaceful Christmas at the beach. My family decided this year to swap stories instead of presents, and that worked really well. I hope it becomes a new tradition. Tomorrow weíre doing Christmas dinner Act II, with the original cast returning along with my sister and her family, and more story swapping. It should be a fun time.

    And to update a past blog: The red rhinestone goggles are great! I wore them today and for my long workout on the 23rd, and they worked perfectly and stayed comfortable both times. Theyíre very similar to Speedo Vanquishers. I would give them five stars, but that seems a little superfluous with all the bling they already carry.
  7. Sunday, Dec. 26

    by , December 26th, 2010 at 06:10 PM (The FAF AFAP Digest)

    Warm up:

    700 various

    Main Sets:

    10 x 100 @ 1:30 w/MF
    odds = w/board
    evens = on back

    -- worked on emphasizing up kick

    20 x 25 UW shooters w/MF @ :30
    10 on back, 10 on belly

    50 EZ

    4 x through:
    100 breast pull w/buoy
    100 free pull w/paddles
    50 scull (25 front +25 back)

    50 EZ

    10 x (25 easy speed fly w/fins + 25 EZ) @ 1:00
    -- worked on emphasizing up kick. When I do this, I do one less stroke per 25.

    100 EZ

    Total: 3900/1700 kicking

    Drylands Lite:

    Much needed RC Work, 15 minutes

    flutter kicks on bosu, 50
    long arm crunches, 50
    reverse roll ins w/yoga ball, 2 x 15
    total ab machine, 10 x 2 x 20
    alternating hammers, 30 x 2 x 30
    goblet squat, 50 x 2 x 15
    forward lunges, 30 x 1 x 15
    standing lat pulldown, 90 x 3 x 10

    Yoga/Stretching, 30 minutes



    Busted my long 28 inch monofin out of storage today. I don't like this one as much as the Finis shooter MF, but I seem to have misplaced my fav toy somehow. However, this MF is good for aerobic kicking, technique work/streamlining and core/leg work (just not fast kicking -- at least for me in SCY). I wouldn't recommend this one for anyone with lower back issues though.

    Still following my plan of starting the season off with aerobic work and lots of kicking, as I ease back into drylands. Can't believe I haven't been to the gym in a month!

    Had a lovely Xmas. SR gifts included Dara's newest book and a USMS shammy sweatshirt (it was featured in Streamlines a month or so ago). Saw The Fighter last night -- quite good. True Grit and The Black Swan are on my list to see before New Years. Mr. Fort and I are also renting some Coen Brothers movies this week. So glad the storm is missing the DC area!!! No desire to be housebound this week.

    Updated December 26th, 2010 at 06:15 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts , Yoga
  8. Christmas Eve Swim Practice

    by , December 24th, 2010 at 05:10 PM (A comfort swimmer's guide to easy swimming)
    SCY in Boise with Coach Kelsey and the Sawtooth Masters
    After warmup each of us drew from Kelsey's Christmas stocking and whaterever we drew corresponded to a set we all did. Fun!!!

    300 swim
    200 kick

    1st set
    12 x 50/50 with fins
    Did 3 free-3 back-3 free-3 back

    2nd set
    Swim 500 as 25 smooth/25 strong

    3rd set
    4 x 75 breast pull with dolphin kick w/fins

    4th set
    kick 8 x 50/1:15 desc 1-4
    did 1-4 flutter w/board and snorkel
    5-8 flutter on back

    5th set
    2 x 25 sprint/1:30, #2 off blocks
    did #1 back, #2 fly

    6th (and final) set
    dive off the diving board

    Cool down

    Total: 2300 yards
  9. Trained w/ Longhorn Aquatics Sr Squad Friday Dec 24th 2010

    by , December 24th, 2010 at 02:29 PM (Ande's Swimming Blog)
    Friday Dec 24th 2010

    hope you have a very merry christmas

    this morning I trained with the Longhorn
    National Team

    Subscribe to Ande's Swimming Blog

    Doug Rusk & Mike Laitala, Assistant Senior Coach Coached
    UT Swim Center, main pool
    8:00 - 10:30
    trained beside quinn carrozza, Titus Knight, Ben Anderson, brent aarons, & Daniel
    WORE yingfa jammer

    10 x 50 on 45
    10 x 50 on 40
    20 x 25 on 25 no free

    Main SET:

    then we all got out
    they created 6 sets that each took 18 minutes
    they allocated 2 lanes for each station

    started with Station 5
    "stroke rate"

    3 rounds of
    4 x 25 on 40 & 2 x 50 on 1:00
    (swim at 200 pace)
    coach Mike Laitala worked with us and counted our stroke rates
    I started in the high 30's, then low 40's, my highest stroke was 49
    went 27's on my 50's

    Station 6
    4 rounds of 5 x 75
    1 on 1:00, 3 on 55, 1 on 45
    think i did the first round then swam a 25 on the 4th 75 to get ready for the 75 on :45

    Station 1
    1 x 100 on 1:10, 50 easy on 1:30
    2 x 100 on 1:10, 50 easy on 1:30
    3 x 100 on 1:10, 50 easy on 1:30
    4 x 100 on 1:10, 50 easy on 1:30

    Station 2
    Super speed,
    coach doug timed us on swims
    9 x 25 on 2:00

    25 fr easy speed 9.9

    25 SDK 11.1

    25 fr faster 9.7

    25 SDK 10.9

    25 fr fast 9.6

    25 SDK 10.5

    changed into FS Pro legskin

    25 fr 9.4

    25 SDK 9.8

    50 SDK 23.3

    50 easy

    I needed to get home so I left missing my last 2 stations but had a great time & I'm not going to train Sat or Sun

    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
  10. 12 Swim-Kicks of Xmas Eve, Friday, Dec. 24

    by , December 24th, 2010 at 02:14 PM (The FAF AFAP Digest)
    I read Stud's workout this am and decided to swipe and modify it to my own kick-centric version. Took about :30 seconds rest between sets.

    Swim/SCM/Solo @ Gym:

    12 x 50 @ 1:00
    warm up: 4 free/4 kick/4 free

    11 x 50 dolphin kick w/board @ 1:00

    10 x 50 @ 1:15
    odds = breast drill
    evens = breast pull w/buoy

    9 x 50 @ 1:00
    25 UW shooter on back + 25 easy back kick
    only hit the bottom a couple times

    8 x 50 free w/paddles & fins @ :50
    I couldn't find my regular green paddles, so used some larger red ones I found in the family sport closet. Size does make a difference when it comes to paddles. Felt like I was flying with no effort.

    7 x 50 backstroke kick w/fins @ :50

    6 x 50 @ 1:00
    25 easy speed fly + 25 easy DAB

    5 x 50 flutter kick w/board & fins @ :50

    4 x 50 backstroke @ 1:00

    3 x 50 chest press fly drill @ :15 RI

    2 x 50 easy free

    1 x 50 dolphin dive

    Total: 4000 meters/1500 kick



    Still in slow mo aerobic mode, but feel like I'm finally coming out of my cold funk.

    Merry Christmas and Happy Holidays to all!!!
    Swim Workouts
  11. Friday, Dec. 24, 2010 5:00am "Come Fly With Me "

    by , December 24th, 2010 at 11:24 AM (Fast Food Makes for Fast Swimming!)
    500 Free warmup

    from the "Come Fly with Me" set that my PNA buddy knelson spoke of in his posting

    7 x 300 Fly @ 1:00 rest after each 300
    #1-3 - 300 straight (honestly #2 was the hardest part of the whole thing) (I went 3:57, 4:01, 3:58)
    #4 - Broken 150s @ :15 rest (1:58, 2:00)
    #5 - Broken 100s @ :15 rest (1:14, 1:18, 1:18)
    #6 - Broken 50's @ :15 rest (started at :39, got down to :34 on last one)
    #7 - Broken 25's @ :15 rest (these ones felt like sprints, I just went fast)

    This is how I felt at this point. Happy it was done, and feeling really good.

    100 EZ

    After this I joined up with the rest of my masters group doing their "12 days of Christmas" set. I missed #1-5, but it wasn't too much.

    6 x 100 Free EZ @ :15 rest
    7 x 50 @ :10 rest Fly/Back, Back/Breast, Breast/Free, repeat
    8 x 25 FAST on 1:15
    9 x 75 Free (I did pull) @ :15 rest
    10 x 25 Breathing 3, 5, 7 by length (I did fly with same breathing) @ :15 rest
    11 x 50 Stroke/Free by 50s @ : 15 rest
    12 x 25 FAST @ 1:00 even numbered ones from the blocks at deep end
    5800 Yards (I had about 2900 yards of fly today)

    This was by far the longest yardage swim I've done in a LONG, LONG time. I can't even remember the last time I did this much, possibly my senior year in college in 1999.

    Regarding the big fly set. Overall I personally didn't think it was that bad. I did stay on interval throughout which was probably good. I wrote it on the board at the pool so the rest of the people knew what I was about to attempt. Most of them thought I was insane.
    Maybe...but I am still alive now to write this blog.
    Would I do this set again? Probably not. But at least I can say I did it and feel good about it. I think I only took 3 1 arm fly strokes in the whole thing, the rest of it was just a nice moderate pace.

    At least I know my upcoming fly events at the Wenatchee meet will be a piece of cake.
  12. 12 Days of Christmas

    by , December 24th, 2010 at 10:58 AM (The Labours of SwimStud)
    12 x 50 Fast (I did 600 Warm up)
    11 x 50 K no fins
    10 x 50 FR Broken 500 Pace on :50
    9 x 50 fly, back, breast x 3 1:00
    8 x 50 breathe 3,5,7,9 1:00
    7 x 50 pull 1:00
    6 x 50 desc 1-3 :50
    5 x 50 drill 1:05-1:10
    4 x 50 IMO 1:00
    3 x 50 K I did fly on back with fins
    2 x 50 choice 1:00
    1 x 50 EZ

    After that my training partner kicked a good deal of time with as it is Christmas. Then did 100 EZ before getting out.
    I'm guessing 4800.

  13. Yesterdays workout

    by , December 24th, 2010 at 10:34 AM (Mixing it up this year)
    I have limited wireless for the next few days based on who evers wireless I can jump on at my inlaws house.

    Yesterdays workout was long course and was a good one.

    10x100@1:50 Free
    500 Free kick w/fins
    3x400@7:00 Free w/paddles & bouy descend went 6:37, 6:24, 6:12
    400 Free w/snorkle & fins 50 kick good body and head position second 50 add arms keeping body position same alternate

    Total 3100 meters
  14. Thursday, Dec.23

    by , December 23rd, 2010 at 06:38 PM (The FAF AFAP Digest)

    Warm up:

    500 various

    Main Sets:

    12 x 150 w/fins @ 2:30, done as
    100 swim (4 of each stroke, drill fly)
    + 5 seconds rest to don nose clip
    + 50 hypoxic dolphin kick on back (breath only after flags)

    50 EZ

    8 x 50 @ 1:10
    odds = breast drill
    evens = fly drill

    50 EZ

    Total: 2800



    Still battling the evil cold. But felt slightly less congested the last two days after swimming. Not much energy though, which was not helped by having 8 vials of blood drawn this am for more blood tests.

    Still, I feel like I'm at least maintaining feel and focusing on technique some with these easy workouts. I felt better today in the pool than I did yesterday after being out of the water for so long. Going to try and get in a quick swim tomorrow before the festivities begin. There may be snow on Xmas day, which could result in pool closures given the general panic that ensues here. Really ready to get back to drylands and yoga soon.

    Both fridges/freezers are completely stocked with food, wine and drinks. Now I'm off to start a fire, play gin rummy with Lil Fort and wrap presents.

    Updated December 23rd, 2010 at 08:55 PM by The Fortress

    Swim Workouts
  15. More feasting

    This morning I drove over to lap swim hours at 6 am at the PCB aquatic center. Itís about a 15 minute drive, a more or less straight shot east, and the horizon was all pink in anticipation of sunrise. Itís such a different experience down here, driving on empty roads to practice in the morning versus riding a crowded train underground. I actually love both, but sometimes switching from one to the other can be a bit disorienting.

    The weather has turned chillier, and it was in the low 40s when I got to the pool. Thank goodness for swim parkas! The water felt warm and welcoming, though, and the pool was set up LCM. At 6:30 the kids team arrived and brought good energy and fun music with them. Hereís what I did:

    1000 lcm warmup (400 s, 200k, 200p, 200 rev. IM drill/swim by 25)

    8 x 150, 1-4 K/D/S IM order w/ :10 rest; 5-8 FR/ST/FR IM order @ 2:45, working ST [I stopped and bobbed for a minute in the middle of the pool during #6 to watch the sun rise]

    4 x 350 @ :30 rest
    1st =100 FL / 50 BK / 50 BR / 50 BK / 100 FL
    2nd = 100 BK / 50 BR / 50 FR / 50 BR / 100 BK
    3rd = 100 BR / 50 FR / 50 FL / 50 FR / 100 BR
    4th = 100 FR / 50 FL / 50 BK / 50 FL / 100 FR
    [I decided to revive this set in honor of Christmas dinner. Halfway through the swimmer in the next lane, Tracy, asked if she could join in. I explained the set, and she was still game. Cool! What are the odds that the only other swimmer over 18 in the pool would be willing to do turduckens with me? Even better, she got the pattern after only 15 sec of explanation. Thatís maybe not a Christmas miracle of the magnitude of Jimís pugs, but I was pretty amazed and grateful to have found a swim buddy for these.]

    The we did the next 2 sets together:

    10 x 50 K @ 1:15, holding kicks under 1:00

    4 x 300 (100 FR / 100 ST / 100 FR) @ 5:15 [I did odds BK, evens BR]

    Then I finished up with the following on my own:

    1500 straight (500 pull / 1000 swim w/ every 10th 50 BK)

    400 warmdown (100s/100k/100p/100s)

    I think Tracy will be back next week for a few days. I hope to swim with her againówe seem well matched both in speed and in what we like to do.

    This afternoon I went for a dip in the gulf. I only stayed in about 10 minutes, and mostly floated around on my back and looked at the sky. It was very clear and calm, a little chilly, but very beautiful being out there.
  16. tough one 6,200 Thursday Dec 23rd 2010

    by , December 23rd, 2010 at 10:14 AM (Ande's Swimming Blog)
    Thursday Dec 23rd 2010

    lifted weights this morning

    tomorrow I'm going to train with the Longhorn
    Aquatics National Team

    The 2010 LCM top 10 list is out!

    Subscribe to Ande's Swimming Blog

    renewed my USMS membership for 2011
    Don't have a masters team?
    Register with Longhorn Masters

    whitney Coached
    UT Swim Center, main pool
    6:30 - 8:00
    trained with todd
    beside amy, brandon, tyler, marcio, david kahn, chris, nate, & james
    WORE FS PRO legs

    200 (really, that was all she assigned)

    Main SET:

    10 x 100 fr on 1:10
    made it

    1000 fr neg split 500's
    went 5:23

    8 x 100 fr on 1:10
    made it

    assigned: 800 kick with fins
    did: no fins 25k 25fr went 4:37 on 2nd 400

    6 x 100 on 1:10
    made it

    600 fr neg split

    4 x 100 on 1:05
    made it

    400 done 2 x 200 IM neg split
    went 2:20

    2 x 100 on 1:05
    made it

    200 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 December 23rd, 2010 at 12:49 PM by ande

    Swim Workouts
  17. Wednesday, Dec. 22, 2010 5:00am & upcoming meet

    by , December 22nd, 2010 at 09:57 PM (Fast Food Makes for Fast Swimming!)
    I was tired from my "late night" swim the night before. I usually swim in the morning, so this threw off my resting cycle a little bit.

    100 Breast 1 pull, 2 kicks
    400 Free trying to actually breath to my "off" side
    4 x 50 Fly @ :45
    100 Back EZ
    200 Free
    1000 Yards

    Kind of a random bunch of swims, but when you only get 25-30 minutes to get wet, you do what you can.

    Jan. 23rd is our home meet here in Wenatchee. Entry form finally got completed. I'm probably crazy, and my LMSC Prez. said I'm as "nutty as squirrel poo" for my event selection: 50, 100, 200, & 500 FLY, & 100 Free for filler. I'm just signing up for the 500 Free and doing a little fly instead. Should be fun. I've only done one other 500 fly in a meet, and that was back in college, so I'm probably not going to compare much with that. I'll shoot for the low 6:00 mark.
  18. Sunrise swim

    This morning I swam with the Panama City (FL) Masters at the outdoor Panama City Beach Aquatic Center. It was a beautiful morningólow 60s, and clouds that broke up just around sunrise/moonset. I shared a lane with my swim buddy Mark, who was encouraging me to go to the Auburn scy meet in February. It was so great to be swimming outdoors again! Hereís the workout Coach Chuck gave us:

    900 lcm warmup (400 swim, 300 K/D by 50, 200 pull)

    8 x 50 kick (25 build, 25 easy) @ 1:30 [I did these rev. IM order, 2 of each stroke]

    4 x 200 sandwiches (50 FR / 100 BK / 50 FR), working BK, easy FR @ 3:30 [descended 3:15 > 3:10]

    100 easy

    4 x 50 BK desc. @ 1:05 [54, 48, 42, 38]

    8 x 100 FR pull @ 1:45

    4x thru, odd rounds FR, evens BK
    50 kick sprint
    :10 rest
    50 swim sprint [went 36 on FRs, 39 and 40 on BK]
    1+ minute rest

    That was the end of workout, but I wasn't quite ready to get out, so I did the following on my own:

    400 easy

    4 x 100 BK/BR @ 2:05 [descended 1:53 > 1:41]

    400 IM kick

    400 easy warmdown

    After swimming I drove up to my momís house to retrieve my Florida stuff and to have lunch with my mom and aunt. Theyíre coming down in a couple of days for Christmas. I got back to the condo in time for a sunset walk on the deserted beach. I rolled up my jeans and walked ankle deep in the water for about a mileóit wasnít too cold, and I saw no jellies washed ashore, which is a good sign. Iím hoping to swim in the gulf over Christmas weekend!
  19. Double FAST FRIDAY on Wednesday Dec 22nd 2010

    by , December 22nd, 2010 at 06:11 PM (Ande's Swimming Blog)
    Double FAST FRIDAY on Wednesday Dec 22nd 2010

    The 2010 LCM top 10 list is out!

    Subscribe to Ande's Swimming Blog

    renewed my USMS membership for 2011
    Don't have a masters team?
    Register with Longhorn Masters

    bess Coached
    UT Swim Center, main pool
    noon to 1:15
    trained in my own lane that had blocks
    beside andrew, chris, & james
    WORE FS PRO jammer

    swim till 6:50

    Main SET:

    50 fr fast for time in heats
    went 23

    4 x 50 easy on 1:30

    100 fr fast for time in heats
    went 50 point something

    4 x 100 easy on 2:00

    200 fr fast for time in heats
    went 1:52

    assigned 4 x 100 on 2:30

    assigned 50 fr fast off blocks
    did: skipped it

    sat out and rested

    assigned 100 fast
    did: 50 br easy speed
    went 30

    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
    not real thrilled with Sunday's order of events
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout -12/29/10

    by , December 22nd, 2010 at 03:46 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:40 3:20
    2 X 100 1:50 1:40
    4 X 50 1:00 :50
    Twice through. Round 1 intervals left, 2 right.

    2 X 200 kick 5:00
    2 X 100 kick 2:30
    4 X 50 kick 1:15


    1 X 100 IM 1:45
    1 X 100 stroke 2:15
    4 X 50 choice*fast* 1:15
    Twice through

    5 X 200 free 3:00
    Descend 3-4-5

    WARM DOWN: 4 X 50 easy 1:00