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  1. Pretending to be a blogger

    I have a bit of a cold, and skipped practice this morning, but I do have a decent story to share.

    We are moving offices in a week, and big red boxes were dumped in everyone's cube to pack up. Well most people only need a box or two, so I borrowed some boxes and helped out a guy on vacation pack.

    The second picture is looking over the top of the cube wall.


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  2. Fri Mar 19th 2010: Fast Friday

    by , March 19th, 2010 at 10:49 AM (Ande's Swimming Blog)
    Fri Mar 19th 2010

    SLEPT RIGHT THROUGH MY 5:30 ALARM THIS MORNING, WOKE TO THE SOUND OF A TEXT MESSAGE, IT WAS 6:19 WHEN I LOOKED AT IT, PRACTICE STARTS AT 6:30, I NEED TO LEAVE AT 5:45 TO ARRIVE ON TIME, SO I HIGH TAILED IT OUT OF MY HOUSE TO SALVAGE SOME OF THIS MORNINGS WORK OUT


    Womens 2010 Div 1 NCAAs have begun,
    TEXAS is struggling, they swam faster at conf and most swimmers didn't rest or shave
    WATCH
    Follow the Results

    I'll be in Orlando FL
    Tue Mar 23rd - Sun Mar 28
    I sent in my entry for the
    the 2010 Dixie Zone Championships on Wed March 17th


    TODAYS SWIM PRACTICE

    Swim Center
    scy, main pool, Blocks
    Whitney coached
    6:30 - 8:00
    swam with Marcio, doug, & david Kahn,
    beside todd tyler mike, & nate
    dove in at 7:10ish
    wore B70 FULL

    warm up:
    MISSED IT

    Main Set
    3 ROUNDS OF
    1) 100 CHOICE 60% ON 2:15
    2) 100 CHOICE 70% ON 2:15
    3) 100 CHOICE 80% ON 2:15
    4) 100 CHOICE 90% ON 2:15
    5) 100 CHOICE 100% FROM BLOCKS
    6) 100 EASY

    ROUND 1
    DOVE IN JUST AS THEY WERE DOING #4
    50 EASY

    100 HARD FROM THE BLOCKS
    WENT 51

    ROUND 2 KICK
    DID FLY WITH NO BOARD
    WENT 1:19, 1:14, 1:09, 1:07, 1:01

    ROUND 3 FREE
    WENT 66 64 61 59
    49.3 ON LAST ONE OUT IN 23.8 25.6


    2010 MEETS:

    Fri Mar 26th - Sun Mar 28
    2010 Dixie Zone Championships
    Orlando, Fl


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


    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events
    Categories
    Swim Workouts
  3. Long course Friday

    by , March 19th, 2010 at 08:39 AM (Mixing it up this year)
    Almost but not quite in the mood for a 500 Fly so did the next best thing DRILL

    10x100@2:00 Free easy
    5x100@1:45 Fly kick on back w/fins
    500 Free kick w/fins every 3rd 25 fast
    5x100@2:00,1:55,1:50,1:45,1:40 Fly as 25 rt arm, 25 lt arm, 50 full stroke w/fins
    5x100@1:40 Free w/paddles & bouy
    300 Free easy

    Total 3300 meters
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  4. Thursday Night

    by , March 18th, 2010 at 10:48 PM (Swimming, Life, and Other Stuff!)
    This is going to be short and sweet; I am sleepy!
    I had a good day at AAHPERD Convention today. I ran in to alot of folks I haven't seen for awhile. Lots of good chit-chat and a few good presentations.
    I left downtown around 4:45 p.m. Stopped at my school to freshen up tomorrow's lesson plans and equipment. Ended up at Noblesville H.S. for Nasti's practice. Here is the workout:

    **1,000 Freestyle Swim (strong/smooth)
    **100 Backstroke
    **4 X 50 Free on 1:00
    **4 X 50 Stroke on 1:00
    **4 X 50 Kick on 1:10
    **4 X 50 1st 25 gut-buster, 2nd 25 free swim on 1:30
    **4 X 50 on 1:00 concentrate on turns
    **5 X (100 on 2:00 descend each 100 by :4 seconds/ 2 X 50 recovery swim on 1;10)
    **200 Cool-down swim with paddles/buoy.

    3,300 scy

    next week-end is our Indiana State Master's Meet
    Good Nite!
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  5. Deja vu

    by , March 18th, 2010 at 09:59 PM (Elise's Fitness Fun)
    Decided to bring son to Atlanta to see the Cyclorama. Since Atlanta is a 2 hour drive from where we live, decided to make it an overnight trip. Did a little bit of a family history thing as well, pointing out to son that his great-great-grandfather was involved with the design and construction of the houses around Grant Park. Also took a little drive through my grandfather's neighborhood over near Inman Park/Little Five Points. He actually grew up across the street from Asa Candler of the Coca-Cola family.

    Took him over to see Emory which is where I went to college. First time for him to see Emory. I figured it was about time as I was the third generation that went there. Walked around the campus a bit and let him take in the sights. It was a gorgeous day. Later, I got a swim in the pool.

    It dawned on me that 25 years ago on the Thursday night of NCAA DIII Nationals (which is tonight), I was swimming in the very same pool. In fact, it was the night that my 200 medley relay team (I swam fly) got in the top 6 in finals and thus, we were recognized as NCAA All-Americans. I wish I could have remembered what lane we were in when we accomplished this feat, but I did swim on the end of the pool where I recall that we raced. I finished my workout around 7:40 p.m. which would have been around the time we would have been swimming 25 years ago. Weird.

    For my workout, I took advantage of having normal pool temps, backstroke flags, wide lanes, and a good pool. Did a challenging backstroke set and surprisingly felt pretty good. Maybe it was a mental thing.

    I seem to be struggling with my fly these days. My fly sprints were as fast as my back sprints. I have an odd feeling that my back is not getting faster, but that my fly is getting slower. Maybe there is an explanation for it all.

    Warm-up: 300 easy

    4 x 25 fly drill: 3 rt/3 lt on :30

    Backstroke set - no rest between subsets:

    4 x 50 on :45
    2 x 100 on 1:30
    1 x 200 on 3:00
    2 x 100 on 1:30
    4 x 50 on :45

    100 easy

    4 x 50 - 25 AFAP fly/25 easy on 2:00

    100 easy

    3 x 50 - 25 AFAP back/25 easy on 2:00

    150 easy

    2100 SCY

    Updated March 18th, 2010 at 10:33 PM by elise526

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  6. Thursday, 3/18/10

    by , March 18th, 2010 at 06:45 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    300 swim free
    (still counting strokes and was holding 16 with a few at 15)
    4 x 100 kick w/15 sec. rest
    (on back, ave 1:55)
    300 pull choice
    (free w/p&b spl at 14)

    swim 3 x 100 free on 1:40: make interval, keep stroke count consistent
    (spl at 16-17, times 1:20, 1:18, 1:20)
    swim 8 x 25 on 40: odds smooth free; evens FAST back
    (was seeing 17 on the clock after touch and roll over. spl at 16-17)
    100 easy choice

    swim 3 x 100 IM on 2:00: work on the turns, and try to keep the walls smooth
    (1:30Ī on these)

    swim 8 x 25 free on 25, hold a consistent stroke count and go 16.5-17 on each 25
    (Couldn't hold interval, spl or target time on these. did 1-4, spl went from 16-19, times were 17-19. took a minute rest and did it again.)
    100 easy choice

    swim 3 x 100 back on 2:00: descend 1-3; #3 is FAST
    (went 1:25-1:25-1:22)

    swam 100 easy

    Total: 2600 yards
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  7. Thursday, March 18

    by , March 18th, 2010 at 06:09 PM (The FAF AFAP Digest)
    Swim/SCY/Slow:

    Warm up:

    400 swim
    200 kick
    200 fly drills

    Hypoxic Set:

    10 x 50 double shooters w/MF @ 1:00

    50 EZ

    Speed Work:

    4 x 25
    odds = fast evil w/ MF
    evens = EZ

    100 EZ

    1 x 50 AFAP evil w/MF
    went high 29

    100 EZ

    4 x 25
    odds = AFAP free w/fins
    evens = EZ

    100 EZ

    1 x 50 dolphin kick w/board & MF
    went 23
    tons of calf cramps, ouch
    forgot to take magnesium (Sports Legs) before working out

    100 EZ

    Total: 2050


    ART, 30 minutes

    My doc commented that I was tight. Not surprising since I've been too tired and lazy to stretch. hehe And there was some soreness in the "fly-back" muscles. I think this is just due to the fact that I spend about 75% of my swimming in a streamline position.

    He did say it was good that I laid low and didn't overdo it this week. I only hope I can overdo it next week! I'm penciling in a bikram class for the day after Albatross.

    We discussed supplements again briefly in light of the "snake oil" articles from the Post. He hadn't read them, but did say that the problem with the supplements used in those studies to test disease prevention is that they are of OTC not medicinal grade strength. I wish there was more research done on the benefits or lack thereof of supplements for athletic performance. But, gee, I guess disease is more important.

    Here's an article I saw about nutrition (as opposed to supplementation) for athletes: http://www.active.com/running/Articl...tm_medium=feed

    I read some of the comments on this article. It seems runners are using the following for post workout recovery: Advocare, https://www.advocare.com/10015953/St...lavor=B&size=P, exFuse 7 PROformance, http://www.extractfuzion.com/shop/vi...=1&productid=4, and Body Fortress Advanced Whey Protein, http://www.substancereviews.com/supp...r-ratings.html. Looks like a couple of these have creatine in them. I didn't realize Advocare products had that ingredient ...

    Jimi is pitching a story to Men's Health on PRP. http://www.treatingpain.com/diagnosi...ch-plasma.html; http://www.terumo-cvs.com/optimizing...elet_gel.shtml. As far as I know, I'm the only masters swimmer that has attempted that for shoulder repair. But, sadly, since I am a chick, men's health doesn't care about my experience ... lol. So Jimi may try to experiment on himself!

    Article on Caffeine: http://www.psychologytoday.com/blog/...ee-ladies-only

    Article on late night snacking: http://www.examiner.com/x-10302-Phil...-healthy-foods

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~


    Commentary:

    I am bored to death with feeling sickish, tired and doing dreadfully dull workouts. I'm mostly recovered, but now feeling allergy symptoms in the ENTs. I'm reverting to an Ande-ism and have resolved to just "act as if" I'm perfectly healthy and ignore all symptoms of any Jimi type malaise. So there.

    I'm not looking forward to trying on my kneeskin, which I hope does, in fact, arrive tomorrow. Julie Mulie already tried hers on and was traumatized by the experience. I expect to be as well. I've always said that kneeskins were NOT the way to go!

    Updated March 18th, 2010 at 10:59 PM by The Fortress

    Categories
    Swim Workouts , ART
  8. Sarasota Y Sharks Masters 5:30 Workout -03/19/10

    by , March 18th, 2010 at 12:07 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    4 X 150 2:30
    6 X 100 1:30

    3 X 100 kick 2:15
    8 X 25 kick*fast* :45

    3 X 100 1:30
    1 X 150*negative split* 2:30
    Three times through

    2 X 100 1:30
    1 X 50 @ 100%
    Four times through

    WARM DOWN: 4 x 50 easy 1:00

    4250Y
    Categories
    Swim Workouts
  9. Thu Mar 18th 2010

    by , March 18th, 2010 at 11:41 AM (Ande's Swimming Blog)
    Thu Mar 18th 2010

    Womens 2010 Div 1 NCAAs have begun,
    watch it online: WATCH
    Follow the Results

    I'll be in Orlando FL
    Tue Mar 23rd - Sun Mar 28
    yesterday I sent in my entry for the
    the 2010 Dixie Zone Championships

    Lifted weights today


    TODAYS SWIM PRACTICE

    Swim Center
    scy, main pool, Blocks
    Whitney coached
    6:30 - 8:00
    swam with Richie, Michael, David Kahn, Erin, Tyler, Jon & Ned
    beside Max, Marcio, & Mike
    dove in at 6:40
    wore B70 legs

    warm up:
    300 warm up

    Main Set

    500 fr rest 15 sec 500 fr faster

    rest 1:00

    400 fr rest 15 sec 400 fr faster

    rest 1:00

    300 fr rest 15 sec 300 fr faster

    rest 1:00

    200 fr rest 15 sec 200 fr faster

    rest 1:00

    100 fr rest 15 sec 100 fr faster

    rest 1:00

    3 x 100

    7 x 100 fr on 1:20
    held 1:02 - 4

    50 easy


    2010 MEETS:

    Fri Mar 26th - Sun Mar 28
    2010 Dixie Zone Championships
    Orlando, Fl


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


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

    Updated March 18th, 2010 at 02:56 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  10. An odd sort of day

    by , March 18th, 2010 at 07:22 AM (Mixing it up this year)
    It is probably odd since it has been a while since having my allergies kick up. YUCK. Tired and sluggish, I even slept thru a page last light.

    1000 as 25kick/25pull/25swim Free
    8x25@:45 Free kick #3 & 6 fast went :25's
    6x100@1:45 free kick as 25 rt side, 25 lt side, 50 on back
    8x25@:45 Free kick odds fast evens easy went :25, :25, :27, :24
    5x100@1:30 as 50Free/50Back w/paddles & bouy just made them
    500 Free w/snorkle as 50 kick, 100 swim, 50 kick, 100 swim, 50 kick, 100 swim, 50 kick

    Total 3000 yards
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  11. Wednesday night swim with team

    Last night I swam the late workout with my team. Hereís what we did:

    400 warmup

    10 x 50 @ 1:00: odds = 25 FL drill / 25 BR drill; evens = catchup FR

    4 x 100 BR (50 2K/1P + 50 swim) @ 1:50
    4 x 75 (50 FR hypoxic + 25 BR sprint) @ 1:20 [I donít do hypoxic work muchóIíve had problems with dizziness and fainting in the past. In the spirit of doing something different, I usually substitute bilateral breathing on any sets that call for hypoxic stuff.]

    2 x 100 FL (75 3-3-3 drill + 25 swim) @ 1:45
    4 x 75 (50 FR hypoxic + 25 FL sprint) @ 1:15

    4 x 50 BR Kick @ 1:05
    4 x 25 @ :45: odds BR kick no board, evens BR sprint

    2 x 50 FL kick @ 1:05
    4 x 25 @ :35: odds FL kick, evens FL sprint

    12 x 75 FR:
    4 @ :55 [I did 3 @ :55ish + 1 x 25]
    8 @ 1:00
    [The lane leader took pity on me and changed this interval to one I could make after the first 4. I had actually suggested the :55 interval so that he would be semi-challenged!]

    200 warmdown

    I was glad to get in some sprint BR and FL tonight in preparation for the meet on Sunday. My legs were pretty fatigued before this workout from ballet on Monday and rowing on Tuesday. This morning they are telling me they would appreciate an easy day!

    It was a good practice--I got a couple of good pointers on my FR regarding my left arm entry. I had great lanemates, saw some friends I hadnít seen in awhile, and enjoyed this swim.
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  12. back at Bellevue aquatic center for 2 weeks

    Husky masters has no practice for two weeks so I'm at Bellevue aquatic center. I am probably entering the 400 IM in April (which I have only swam once in my life, in 1986) so I'm working on that.

    monday

    400 swim
    400 pull with paddles
    200 kick
    100 easy
    4x100 IM
    100 easy
    400 IM
    100 easy
    ----
    2100

    wednesday

    200 swim
    200 kick
    200 pull with paddles
    200 IM swim/kick by 25
    2x400 IM
    100 easy
    4x50 fly with various breathing patterns
    100 easy
    -----
    2000
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  13. 03-17-2010 Workout in the warm sun at Aquasol

    by , March 18th, 2010 at 12:40 AM (Swim like an Orca, but faster !)
    Aquasol 5:45PM - 6:50 PM

    Coach Janine is really sick, I hope she gets better soon.
    Coach Steve was out at a High school swim meet, so the Seniors that were left and the Level 2 kids were being coached by a volunteer parent Bob and Assistant Coach Abby.
    Steve left a workout that was for the Seniors, (like 20x100's on 1:15) so I just edited it out for time.


    Warm 200FR, 200IM drill
    Free and IM 100's (1500/1900)
    15x100 FR, every 5th IM on 1:45 (did mostly 1:15-1:17, IM on 1:30)
    Shooter Monofin (750/2650)
    30x25 monofin start on front flip to back on :30 (did :11-:15)
    Pull (600/3250)
    3x200 FR Pull on 3:00
    Cool 100
    3350 SCY

    The monofin takes getting use to, but I think I got the hang of it... when you really work it, the thighs and abs burn and the ankles get flexed big time. I signed up for 4 events at the Strawberry Canyon meet at UC Berkeley. The only event I really improved in is the 100IM, not ready for this meet (don't want to post bad times for posterity!) But its a way to go out with my wife, do the first 4 events (after the 500) and leave to enjoy a walk down the Berkeley pier then around the bay.
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  14. Diane Alford Memorial Swim

    by , March 17th, 2010 at 11:40 PM (Elise's Fitness Fun)
    Today, some masters swimmers celebrated the life of Diane Alford who passed away in May 2009 at age 39. A number of us agreed to do 4,000 yards today as she would have turned 40 this week. Every year, Diane enjoyed swimming with a fellow masters swimmer on his birthday and doing as many 100s as he was in years. This year, we decided to do such a swim for her birthday. Wish she could have been here to see all of us do the swim. She would have been proud.

    Did the Diane Alford Memorial Swim with fellow masters swimmers up on the mountain this evening. Earlier in the day, I did weights as follows:

    Squats: bar x 20

    Bench press: bar x 5, 70 x 10, 80 x 8, 95 x 6

    Lat hi row: 100 x 10, 120 x 8, 140 x 6

    Military press: 40 x 10, 45 x 8, 50 x 6

    Bicycle crunches: 1 set of 100

    Good morning darlings: 1 set of 50


    The swim I did tonight was broken into sets, but there was no rest between sets.

    300 warm-up

    4 x 50 Reverse IM0, one arm on fly on 1:00

    10 x 50 dolphin kick with board on 1:00

    2 sets of 5 x 100 descend on 2:00

    2 sets of 5 x 100 kick with fins on 2:00 - first set dolphin on back with fins, second set was freestyle kick with board

    6 x 100 on 2:00 - odds were fly as 3 rt/3lt/3 full and evens were free

    6 x 50 on 1:00 - odds were full-stroke fly, evens were free

    2 x 50 easy on 1:00

    4,000 SCY
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    Uncategorized
  15. Pulling out one of Kristi's Workouts--3/17/10

    by , March 17th, 2010 at 09:12 PM (The Labours of SwimStud)
    Well I was in a training session all day today. Then I went to the pool for a swim I did a version of Kristi's workouts that I like.

    Warm Up
    300 Swim

    Main Set
    FR 1:40/100 pace except kicking.
    200K no fins
    1 x 200
    2 x 100
    4 x 50
    8 x 25

    IM 2:15/100 pace
    200K FR no fins
    1 x 200
    2 x 100
    4 x 50 took extra :10 after BK
    8 x 25
    Fly feels like it's coming together...

    FR 1:45/100 pace except kicking.
    200K with fins (for time saving)
    1 x 200 FR
    2 x 100
    4 x 50
    8 x 25

    Kick Set

    500 Fin kick

    Cool

    4 x 50 EZ

    Lifted weights...taught...spaghetti and meatballs...tired...
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  16. Purple Haze

    by , March 17th, 2010 at 04:18 PM (Chicken's Nuggets)
    This is the view I had as I collapsed after my first run since Thanksgiving last year.





    halfway down..




    hit the deck! (yes, that's blue sky and sun. We're not used to it. It burns usssss)



    Now slightly recovered, and looking like I'm wearing a Zorro mask:



    and here's what was playing on my ipod:

    [nomedia="http://www.youtube.com/watch?v=ijZRCIrTgQc"]YouTube- R.E.M. - Everybody Hurts (Video)[/nomedia]

    Updated March 17th, 2010 at 04:25 PM by Chicken of the Sea

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  17. Wed., March 17

    by , March 17th, 2010 at 04:01 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    400 swim
    200 kick
    200 fly drills

    Hypoxic Set:

    20 x 25 shooters w/MF
    1-10 on back
    11-20 twirling

    50 EZ

    Speed Work:

    1 x 50 AFAP back w/fins
    went 24
    blew past the 15 meter mark on the first 25 though

    150 EZ

    1 x 50 evil @ 90% (working on long streamlines)
    went 32

    100 EZ

    3 x (25 AFAP free + 50 EZ)

    some freestyle turns at race pace

    100 EZ

    Total: 1975

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    Still gradually improving health wise. Geez, does it have to take so long?! Still having some nasty sinus pain too, so heading back to the neti pot. I don't like to use my pool as a gigantic neti pot like Jimi.

    I'm slightly gruntled by my training in March. I feel like I've gotten somewhat off track. I'm trying to placate myself by noting, as Speedo and Chris have, that sometimes the body needs a break. Still, I'm ready to get back to regular training. I think I'll add back some aerobic work for a few weeks, but still focus on speed and strength in both the pool and gym. It's hard to believe it's only 2 months until Nats!

    WRT drylands, I saw a mention of a "snatch balance" exercise on the Cross Fit facebook site. I asked for and they sent me a video. [ame="http://www.youtube.com/watch?v=DrYjUy1BiI4"]YouTube- CrossFit Snatch[/ame] Looks like it's worth trying, a nice variation of a couple exercises.

    And great news wrt to my B70 customer service issue. After sending a third email, I got an email from the Pres of US Ops asking me to give him a call and I spoke to him last night. He apologized for the confusion/delay in my order, and mailed me both a new nero comp and a nero TX kneeskin. I am thrilled! I will get to try out the new B70 kneeskin at my meet this weekend. I asked Mini Fort about her Speedo and, as mentioned on the forums, she did say it stretched out very quickly.

    The rest of the day is super super busy. I have 4 kids practices to chauffeur around too, as Mini has added travel volleyball to the schedule. I will try to stretch tonight. I simply haven't had the energy for it on other nights. I have an ART appointment tomorrow, so I guess the timing for that is good given my delinquency.
    Categories
    Swim Workouts
  18. Meaningless Drivel

    LW says to me frequently: "Hey, you didn't blog today." And I respond "No , what would I blog about?" And now Aquageek has joined in. Jeez Louise indeed.

    Sunday was the last time LW commented, so she must have wanted me to blog about failure. Sunday I burnt my omlette, then road the stationary bike for 90 minutes, ate a bonk breaker (pretty good) and went for a 5km swim. Sunday was my birthday, so my goal was to drink wine all day and play video games. FAIL

    I am reading Championship Swimming by Sweetham right now, it is a good book, but there isn't anything congealed enough in my brain to share right now.

    One change that might end up being rather critical is that I try to swim fast in exchange for a small increase in the interval. Instead of doing 1:20 base and having 5 seconds rest, I will do 1:30 base and work to have 20-25 seconds rest. Another is that I need to swim faster to swim faster

    Since the meet my training in the pool and in the gym has been going very well. A roman chair (hyperextension) has been added to my home gym as well as a 75cm yoga ball and I have been working core in preparation for the Asia trip. A daily intense core workout is the plan for Asia. It looks like getting some tethered swimming in most days on the trip won't be a problem so goggles, suits, tether, bright yellow cap and tempo trainer will be taking up some valuable luggage space. One day of open water swimming is planned, which I am really excited about.

    Updated March 17th, 2010 at 01:44 PM by qbrain

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    Uncategorized
  19. Sarasota Y Sharks Masters 5:30 Workout -03/18/10

    by , March 17th, 2010 at 01:12 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    YMCA Nationals starts 4 weeks from today.

    SCY

    WARM UP:
    1 X 300 4:30
    2 X 150 2:15
    1 X 200 3:00
    2 X 100 1:30

    8 X 50 :50 Descend 1-4/5-8
    12 X 25 :30 more up tempo

    3 X 100 kick 2:15
    6 X 50 kick 1:00

    4 X 150 2:45
    #1 free
    #2 50 stroke/100 free
    #3 100 stroke/50 free
    #4 stroke

    1 X 100 easy 2:00
    3 X 50 fast 1:15
    Four times through

    WARM DOWN: 4 X 50 easy 1:00

    4100Y
    Categories
    Swim Workouts
  20. Wed Mar 17th 2010 Happy St Patrick's Day

    by , March 17th, 2010 at 11:51 AM (Ande's Swimming Blog)
    Wed Mar 17th 2010

    I'm going to be in Orlando FL
    Tue Mar 23rd - Sun Mar 28
    the 2010 Dixie Zone Championships are there that weekend, think I'm going to enter a few events


    TODAYS SWIM PRACTICE

    Swim Center
    scy, main pool, Blocks
    Whitney coached
    6:30 - 8:00
    swam with Richie, Michael, & Tyler
    beside Max, Marcio, Erin & Patrick Evoe
    dove in on time
    wore B70 legs

    warm up:
    2 rounds of
    200 fr 100 IM 200 fr 100 k

    Main Set

    4 x 400 fr on 5:30 85%
    went 4:30, 4:25, 4:22, 4:21

    4 x 200 IM desc on 3:20
    went 2:11 on last one

    assigned 3 x 400 on 5:30 88% effort
    did 3 x (3 x 100)

    assigned 3 x 200 IM fast on 3:20
    did 3 x (50 fl, 50 bk, 50 br)

    50 easy

    2010 MEETS:

    Fri Mar 26th - Sun Mar 28
    2010 Dixie Zone Championships
    Orlando, Fl


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


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