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  1. It's sprint day!

    by , March 30th, 2010 at 11:48 AM (A comfort swimmer's guide to easy swimming)
    March 30, 2010

    SCY, solo

    300 swim free (hold stroke count
    (Held 15-16 spl)
    200 kick choice
    (on back with 6-8 sdk off walls)
    4 x 50 on 1:00 alt. drill/swim by 25, 1 of each stroke IM order
    300 pull alt. 75 free/25 back

    swim 8 x 25 on 45: odds 1/2 under, 1/2 over; evens all out
    (do 2 of each stroke, IM order on those)
    (on fly did 1-arm on drill, then 16; on back 1-arm and 17; breast pull w/dolphin and 22; free fist drill and 15)
    kick 3 x 50 free on 1:10 w/board: descend 1-3 to about 85%
    (went 55-51-46)
    50 easy

    swim 8 x 25 free on 25: hold 17s
    (held 17s with spl @ 16 on 1-5, 17 on 6-8)
    kick 3 x 50 back on 1:10: descend 1-3 to about 90%
    (went 55-52-49 no fins)
    50 easy

    swim 4 x 25 back on 45, all fast: try to go 15-16 on these
    (was seeing 16-17 on clock after touch and roll over)
    kick 3 x 50 choice on 1:10: descend 1-3 to all out
    (went 58-58-50)
    50 easy

    pull 8 x 50 free on 1:00 descend 1-4, 5-8: on 1-4, breathe every 5; on 5-8, breathe as much/little as you want, and try to go faster on 5-8
    (on 1-4 held breathing and went 39-37-35-33, on 5-8 breathe on 3 went 40-36-35-34)

    swim down 200

    Total: 2700 yards
  2. Swim @ Sewickley, March

    by , March 30th, 2010 at 11:01 AM (The FAF AFAP Digest)
    Swim SCY @ Sewickley Masters:

    Coached by Bill White

    I goofed and thought practice started at 6:00 instead of 6:30. So I arrived early, which was a good thing, as I got an actual warm up. They only have 1 hour of alloted practice time so really hit the ground running in their practices.

    Warm up:

    500 various

    3 x (3 x 50) evil drills @ 1:00-1:10
    #1 = drill with alternating PLD breast and regular breast
    #2 = breast pull with pull buoy
    #3 = breast kick, no board

    6 x 25 shooters, no fins

    Main Set:

    A Jimicentric set .... I did all back or backstroke kick w/fins as noted below.

    6 x 100 @ 1:30
    1:00 rest
    6 x 50 kick @ 1:00
    1:00 rest
    6 x 100 pull @ 1:30
    1:00 rest
    6 x 100 @ 1:20
    right into 1 x 50 kick fast
    1:00 rest
    5 x 100 @ 1:15
    right into 1 x 50 kick fast
    2:00 rest
    4 x 100 @ 1:10
    (I did 4 x 50 breast fast)
    right into 1 x 50 kick fast

    I did the 6 x 100s mostly 3 back swim + 3 back kick. Big Noodler has a theory that her age group program is so successfully b/c of the plethora of kick-swim sets they do. I intuitively think the reverse makes more sense -- to do swim-kicks. I held mostly around 1:10 with a couple faster ones thrown in there. Bill was puzzled that my backstroke kicks were as fast as my swims. lol Since I hadn't read the set beforehand, I thought that there were 6 of all the hundreds. So I decided to bail on what I thought were 6 x 100 @ 1:10. This seemed like a trick to get me to an actual 5-600 free. Had I known there were only 4, I probably could have made them with maybe a couple seconds rest.

    100 EZ

    Total: 4250

    10 minutes in the best steamroom ever



    Pretty fun workout -- and one which I would never do on my own. I led the lane since I was "cheating" with fins, and Bill and Jim shamelessly drafted off me.

    My 9 year old was there and took some pictures and videos with her flip. She got one of Jim looking like a drowned selkie. I am typing on an ancient computer, and am not sure how to download them. This may have to await my return to NOVA. Jim attempted to give an interview about why he stands with his hands on his moobs. This confused her. lol

    I'm hoping to swim with Sewickley Masters again on Wed IF they'll let me in the darn Y. There is apparently a policy that says that you can only go to a Y 3x a year as a guest without buying a membership. This seems odd. I've bought weekly memberships elsewhere.

    In other news:

    1. I glutened myself yesterday by having black bean soup at Panera (forgetting that there was probably flour in the soup).

    2. I experimented for a week with putting coconut oil in my smoothies. Alas, I don't think it agrees with me judging from the sound effects. So Quick may be right about coconut. I'm off it this week and I'll see if it makes a difference.

    3. Klutz factor: I feel asleep last night reading on the couch after watching The Blind Side with Mr. Fort (a well written book -- The Reliable Wife.) When I woke up to head to bed, I tripped on a blanket and fell forward smacking both knees on hardwood floor. They are sore and bruised today.

    4. I am joining Speedo, Geek, Patrick, Q in going on the wagon until Nats. (Though I doubt Q is abstaining during his trip?) Yesterday was day 1. No idea if it will mkae any difference. I don't work out early, so that won't matter. I have other friends who swear it helps them lose weight, though I recall Patrick didn't see that effect. But then he is scrawny like Geekity.

    5. Today, at 2:00, I'm meeting with pro trainer Ron DeAngelo. I've only met with a trainer once during my entire masters career and always feel like I'm winging it. So I'm hoping this will be beneficial and I can learn some TRX.

    Ron DeAngelo's Biography:

    Ron DeAngelo, director of sports performance training at the University of Pittsburgh Medical Center(UPMC) Center for Sports Medicine, is nationally known for training many notable sports stars, including several National Football League (NFL) All-Pro players and National Basketball Association (NBA) All-Stars, as well as tennis and golf professionals.DeAngelo has worked in the sports medicine field for more than 20 years as a certified athletic trainer. He is an American College of Sports Medicine-certified health/fitness instructor, and has certification as a strength and conditioning specialist from the National Strength and Conditioning Association, where he also is the chairman of the basketball special interest group. DeAngelo is certified as a performance enhancement specialist from the National Academy of Sports Medicine and is a club coach with the United States Weightlifting Federation.

    6. There is a possibility that we may join one of Mr. Fort's business colleagues on a trip to Northern Europe (I've travelled many places, but not there.) It's totally up in the air right now. But if we go, we'll leave June 23 for 2 weeks. That would definitely blow my LC season. But I wasn't that psyched about it anyway after the recent suit fiascos.

    Now it's off to brunch at Pamelas, to meet with the trainer and then see How To Train My Pet Dragon.

    Updated March 30th, 2010 at 11:15 AM by The Fortress

    Swim Workouts
  3. A little easier today but good

    by , March 30th, 2010 at 07:33 AM (Mixing it up this year)
    I am not surprised that it takes me so long to warm up especially on backstroke. Has an awesome set at the end that decended unintentionally. I have also been known to swinm 50 back and come back 2 heats later to lead off a relay and drop the time I had just done.

    10x100@1:40 Free
    500 Fly kick w/fins alt 100 streamline on back and 100 rt side/lt side
    500 Back kick w/fins as 100 streamline, 100 arms perpendicular, 100 fashion model, 100 partial recovery, 100 on side one arm perpendicular
    5x200@3:15 w/paddles & bouy as 100 fr/100 bk
    5x100@2:00 Back descended unitentionally went 1:41, 1:40, 1:39, 1:38, 1:32

    Total 3500 yards
  4. Gettin back ta work 3/29/10

    by , March 29th, 2010 at 07:14 PM (The Labours of SwimStud)
    Well I still feel a bit tired after the meet and all but I dragged my butt to the pool and got busy. I thought that today I should do a bit of drill work so that I don't over tax my system so this is what I came up with:

    Warm up

    2 x 300 FR 5:00 swim, drill kick. I did the first one then realised that kick, drill, swim made more sense!
    4 x 100 snorkel swim on 1:45 held 1:30s

    Tech Set
    I did this whole set in clips of 4 x 50; 2 drill and 2 swim with focus on what the drill was for.
    Side kick
    6 kick switch
    3 n glide
    Catch up
    Tap behind
    Finished with a straight 4 x 50 on :50 trying to put it all together.

    Kick Set
    10 x 50 Kick 1:20 Holding 1:05's got under 1:00 on the last one...not bad after a long meet.
    4 x 50 FR EZ 1:00

    Fly Set
    10 x 50 Fly drill/swim by 25's. The first few of these swims felt really light and I hope that will reflect in my meet swims.
    4 x 50 FR :50 EZ plus

    Kick Set 2
    400 fin kick with board...I should have done the 4 x 50 after this as cool but I had to lift anyhow.

    4000 in about 80-90

    After this I went and lifted for about 45 minutes...I felt strong on the pull up sand chins...the time off last week probably let the muscles repair fully.

    Updated March 30th, 2010 at 07:45 AM by SwimStud

  5. Monday, 3/29/10

    by , March 29th, 2010 at 04:28 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    400 swim free (hold stroke count)
    (swam this real easy holding 15-16 spl)
    300 IM drill as follows:
    fly: 3 right/3 left single arm (keep your feet underwater on the kick)
    back: 2 right/2 left single arm (work on a deep catch and rotation)
    breast: 3 kicks/1 pull (work on gliding as long as possible)
    free: fist drill
    200 kick on side alt. 50 fly/50 free
    100 swim back choice

    swim 8 x 50 on 1:10: odds free, evens back: build each 50 to 80-85%
    (free around 38 and 16 spl, back around 42 and 15-16 spl)
    100 easy choice

    swim 8 x 25 choice on 45: odds first 12.5 fast (work on legs and breakouts), easy to wall; evens easy first 12.5, fast finish into the wall.
    (did 2 ea. free-back-fly-free)
    200 easy choice

    kick 4x75 w/20 sec. rest: descend effort by 25 on each 75; last 25 should be no faster than about 80%
    (2 with board, 2 on back without)

    100 easy free

    Total: 2300 yards
  6. Mon Mar 29th 2010

    by , March 29th, 2010 at 04:02 PM (Ande's Swimming Blog)
    Mon Mar 29th 2010

    south central zones is right around the bend, time to start resting and getting ready to race.

    How about the Men's NCAAs?
    Way to go Horns!


    Swim Center
    scy, main pool
    (swim center just hosted the synchronized swimming championships, there's lots of glitter and many bobby pins on the bottom of the pool)
    Whitney coached
    6:30 to 8:00
    swam with Tyler and Brad
    beside Mike, Marcio, Nate, Dede, Amy (who just won Iron Man China) Todd & Paul
    dove in around 6:40
    wore brief

    warm up:
    assigned 300 300 300 100
    did 3 (3 x 50) & a 100 K

    assigned 3 x 300 desc
    did 3 x (100, 50 skip, 100, 50 skip)

    4 x 25 fl 4th fast

    assigned 3 x 200 desc
    did 3 x (100, 50 skip, 100)

    4 x 25 bk 4th fast

    assigned 3 x 100 desc
    did 50, 50, 100 strong went 56

    4 x 25 br

    3 x 50

    4 x 25 fr

    assigned 8 x 50 with fins done 25 k 25 sw
    did 8 x 25 SDK on 1:00

    50 easy

    2010 MEETS:

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

    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 Workout -03/30/10

    by , March 29th, 2010 at 03:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    2 X 200 3:20
    2 X 150 2:20
    2 X 100 1:40
    2 X 50 faster 1:00

    9 X 100 free 1:40
    Descend in sets of 3, descend only to 80%

    6 X 50 kick 1:15

    8 X 100 2:00
    odd: stroke @ 85/90%
    even: easy free

    6 X 50 1:15
    Swim at 85/90%

    1 X 75 easy
    1 X 50 blocks @ 100%
    1 X 75 easy

    WARM DOWN: 3 X 50 easy 1:00

    Swim Workouts
  8. 3/29: Team Practice

    Warm Up
    - 300 free
    - 50 dolphin kick with board no fins

    - 300 back
    - 2x100 back/free kick with fins
    - 100 drill
    - 50 breast kick with board
    - 10x25 work streamline and first six strokes
    - 2x50 ez

    Main Set
    - 2x50 on :40
    - 4x100 on 1:15 (held <1:10)
    Main Set 2 on 1:40 base
    - 50 back
    - 100 IM
    - 150 back
    - 200 IM
    - 200 IM
    - 150 back
    - 100 IM
    - 50 back
    Warm down
    - 200 ez

    Mostly a aerobic workout. The 2x50+4x100 was supposed to be 10x50, and I decided that was a waste of time. I was pretty happy holding 1:15s and need to push myself more to do 1:15 and 1:10 sets.

    Asia: If Asia is interesting to some of you I will post about it more, otherwise I will probably post about the trip once after it is over. I will post about anything swimming I manage to do while in Asia.
  9. Gentle workout on a rainy Monday morning

    Today I swam morning workout with the AG masters. I started the workout feeling a little sad because I left one of my favorite umbrellas in the taxi I took to practice. I realized it about 15 seconds after I got out, but the taxi was already gone. Oh well—I am sure someone will appreciate finding a bonus umbrella today, so maybe it will find a good home.

    Here’s the workout I did:

    750 scy warmup (400 FR, 300 IM, 50 kick)

    10 x 50, odds 25 K on side/ 25 thumb-drag drill, evens bilat breathing, @ 1:00

    7 x 200 @ 3:10-3:15 [I did odds FR and evens FR/BK halfsies, and brought them all in around 2:45-2:50. I got to practice some of the FR tips I had gotten on Saturday here.]

    10 x 50 choice stroke, easy between flags, fast anywhere near walls [Bingo! I’d been wanting to practice my back-to-breast transition turns, so I did all of these 25 BK/ 25 BR.]

    300 warmdown

    Thoughts on my back-to-breast transition turns: I do these as open turns, and have had trouble when my strokes work out so that I touch with my left hand. I figured out today that the reason the left hand feels awkward is that I don’t rotate as much to my side when touching with that hand—I’m still largely on my back, and always feel a bit surprised by the wall and not in a good position to turn. I worked on getting more rotation when touching with the left hand, and that felt quicker and more natural.

    BUT: I also discovered that the reason the turn w/ the right hand feels so easy is that I tend to give myself quite a bit of time to fully rotate to my side by gliding into the wall. So I need to think about gliding less, and rotating quicker, on both hands.

    I also experimented during the warmdown with a flippy transition turn [nomedia=" ED218&index=19"]YouTube- IM - Back-breast-turn2[/nomedia]rather than an open one. (Mine does NOT look like the one in the video yet). I think I need to get a coach to watch all my turn variations and give me some advice. I really should have asked today, but I was feeling shy as I didn’t know the coach well. I’ll have to be braver on Wednesday.

    By the time I left I felt tranquil and ready to face the rain even without my dear departed umbrella. But the rain had mostly stopped, and the commute back across town was easy, with plenty of seats for everyone on the bus. It looks like a good day after all.
  10. Cranking it up again

    by , March 29th, 2010 at 07:37 AM (Mixing it up this year)
    Got to get my head back in the game so today was a distance day. I still need to be able to swim the 1650 at Nat's.

    5x100@1:30 Free a little fast for me for warmup
    5x100@1:30 Free kick w/fins
    15x100 Free w/paddles & bouy as
    500 Free kick w/fins every 3rd 25 fast
    5x100@1:40 Fly kick w/fins as 25 rt side, 25 lt side, 50 on back
    10x50@1:00 Fly w/fins held 42's on the last one cranked out a 34
    300 Free easy w/4 beat kick
    200 Free easy

    Total 4500 yards
  11. The Backstroke Snorkel

    by , March 29th, 2010 at 01:25 AM (Chicken's Nuggets)
    As part of my training for MIMS, I did a long swim today (10 x 1650's). I did this workout a couple of weeks ago and a few people asked me how I could swim this long, as it would be far too boring for them. I have two answers to this question:

    1. Nothing is too boring for me; and

    2. How could I possibly be bored when my mind is aglow with whirling, transient nodes of thought careening through a cosmic vapour of invention.

    Behold the results of today's labours!! I submitted the following patent application to the Patent and Trademark Office and received the somewhat dubious serial number of 123,456,789. I'm sure this application will get through without any objections and I will receive a letters patent shortly.

    Please private message me with any licensing offers.

    US Patent Application Serial Number 123,456,789


    Background of the Invention

    In recent years, snorkels have become a very popular training apparatus for swimmers. When worn, a snorkel allows the swimmer to concentrate on his or her head position without having to move their head to breathe.

    Traditional snorkels have proven ineffective when worn during backstroke, as the opening of the snorkel is submerged beneath the water, making breathing problematic.

    Description of the Invention:

    A traditional backstroke snorkel is shown in Figure 1. The tube (A) of the snorkel extends from the swimmer's mouth (B), over the swimmer's head (C) and then angles down, with the opening (D) resting underwater when the head is in the correct position for backstroke. This design has proven disastrous for some backstrokers, as it is nearly impossible to inhale anything other than water in this position.

    A first embodiment of the present invention is shown in Figure 2. In this embodiment, the tube (A) of the snorkel extends from the swimmer's mouth (B), around the side and underneath the swimmer's head (C), and up above the surface of the water on the other side of the head (C). This embodiment has the advantage of having the snorkel opening (D) in the air instead of underwater.

    This arrangement is advantageous in that the backstroker can keep their head in the optimal position during practice, while breathing enough air to remain alive.

    A second embodiment of the present invention is shown in Figure 3. In this embodiment, the snorkel further includes a mirror (E). The mirror (E) is attached to the snorkel tube (A) and allows the backstroker to see where they are going.

    A third embodiment of the present invention is shown in Figure 4. In this embodiment, a vase (F) is also attached to the tube (A). The vase (F) can contain a flower (G) or other foliage deemed attractive to the backstroker's coach or spectators. With this embodiment, it is recommended the backstroker perform open-turns rather than flip-turns. Other variations on this third embodiment include but are not limited to fishing tackle, video entertainment equipment, coffee-cup holders and ashtrays.


    What is claimed is:

    1. A backstroke training apparatus comprising an air tube connectable to a swimmer's mouth,
    said air tube comprising an opening which protrudes above the surface of the water in which said swimmer is backstroking.

    2. The backstroke training apparatus of claim 1, further comprising a mirror attached to said air tube

    3. The backstroke training apparatus of claim 2, wherein said mirror is attached to said air tube above the surface of the water while said swimmer is backstroking.

    4. The backstroke training apparatus of claim 1, 2 or 3, further comprising fishing tackle, a vase, video equipment, or an ashtray attached to said air tube.

    5. The backstroke training apparatus of claim 4, where in said vase, fishing tackle, video equipment or ashtray is above the surface of the water when said swimmer is backstroking.

    6. A backstroke training apparatus, substantially as described herein, with reference to the accompanying drawings.

    Updated March 29th, 2010 at 01:49 AM by Chicken of the Sea

  12. NCAA suit lessons

    by , March 29th, 2010 at 12:30 AM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Prelimary Note: I have decided to establish the Thornton Cup for accuracy in modeling post-cheating suit time changes. It is open to any and all swimmers or non-swimming math aficionados. For more on this exhilarating new competition, please see the thread: [ame=""][/ame]

    I took most of the free style events and compared the top 3 performances in men this year (sans high tech racing suits) with last year (when suits were still legal.)

    I have not started more than a cursory inspection, but what strikes me is that the longer the race, the more the lack of speed suits hurt performance. There was only one case where someone who got a second place this year beat the person who got second place last year. All other top 3 performances were slower this year than last within their matched pairs.

    Here's the data. To make it easier to review, I am using red as a kind of skin tone of the heavily exercised swimmer, and since much of this ruddy skin tone is, indeed, revealed by jammers and skimpier suits, when you see red, think this year.

    Blue is the color of many of the high tech suits, certainly not all, but enough so that for heuristic purposes when you see numbers in blue, it means the race was done last year in a speed suit.

    Think of this as the rough data upon which new formulae can be calculated..

    50 2010/
    50 2009

    1 Schneider, Josh CINC 18.93P
    1 Adrian, Nathan California 18.71

    2 Adrian, Nathan CAL 19.02

    2 Feigen, James Texas 18.84

    3 Brown, Adam AUB 19.03
    3 Targett, Matt Auburn 18.87


    100 2010/
    100 2009

    1 Adrian, Nathan CAL 41.50

    1 Adrian, Nathan California 41.08

    2 Feigen, Jimmy TEX 41.91
    2 Feigen, James Texas

    3 Louw, Gideon AUB 42.06

    3 Targett, Matt Auburn 41.64

    200 2010/
    200 2009

    1 Dwyer, Conor FLOR 1:32.31

    1 Fraser, Shaune Florida 1:31.70

    2 Fraser, Shaune FLOR 1:32.53

    2 Walters, Dave Texas 1:32.59

    3 Walters, Dave TEX 1:33.04
    3 Berens, Ricky Texas 1:32.74


    400 relay 2010/
    400 relay 2009

    1 California 'A' 2:48.78

    1 Auburn 2:46.67

    2 Texas 'A' 2:49.90

    2 Texas 2:47.02

    3 Stanford 'A' 2:51.27

    3 California 2:47.61


    500 2010/
    500 2009

    1 Dwyer, Conor FLOR 4:13.64P
    1 Basson, Jean Arizona 4:08.92

    2 Basson, Jean ARIZ 4:13.65P

    2 Klueh, Michael Texas 4:09.32

    3 Lefert, Clement USC 4:13.77
    3 McLean, Matt Virginia 4:10.41


    800 relay 2010/
    800 relay 2009

    1 TEX 6:12.77

    1 Texas 6:10.16

    2 FLOR 6:14.72

    2 Arizona 6:11.82

    3 ARIZ 6:18.33

    3 Stanford 6:16.71

    1650 2010/
    1650 2009

    1 La Tourette, Ch STAN
    1 Prinsloo, Troy Georgia 14:30.91

    2 Grodzki, Martin UGA
    2 La Tourette, Chad Stanford 14:33.55

    3 Wilcox, Jackson TEX
    3 Spansail, Scott Washington 14:34.95

    Updated March 29th, 2010 at 12:11 PM by jim thornton (Adding notice of the Thornton Cup math challenge)

  13. sun mar 28 2010

    by , March 28th, 2010 at 11:04 PM (Ande's Swimming Blog)
    Sun Mar 28th 2010

    2010 Dixie Zone Championships
    Fri: 1,650
    Sat: 200 IM, 50 bk, 100 IM
    Sun: 400 IM, 100 bk, 200 bk


    showed up to swim in the meet today
    decided to skip the 400 IM
    the meet director put a 10 min break after the 400 IM & another one after the 200 free so

    I decided to leave without racing and body surf Typhoon Lagoon

    2010 MEETS:

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

    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events
  14. Sat Mar 27th 2010

    by , March 28th, 2010 at 10:42 PM (Ande's Swimming Blog)
    Sat Mar 27th 2010

    2010 Dixie Zone Championships
    Fri: 1,650
    Sat: 200 IM, 50 bk, 100 IM
    Sun: 400 IM, 100 bk, 200 bk


    200 IM 2:02.33
    27 31 25 28

    50 bk

    2010 MEETS:

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

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

    Updated March 28th, 2010 at 10:54 PM by ande

    Masters Swim Meets / Events
  15. Sunday, March 28

    by , March 28th, 2010 at 08:52 PM (The FAF AFAP Digest)

    Did a quick core workout at the rec cehte before I swam.

    straight leg raises in captains chair, 2 x 20
    good morning darlings balancing on yoga ball, 2 x 25
    power wheel roll outs, 3 x 25
    power wheel pike ups, 1 x 15
    straight arm plank w/legs on yoga ball, 2 x 1:00
    wall squat against yoga ball w/med ball on thighs, 2 x 1:00
    tricep push ups on med ball, 1 x 10
    external and internal rotators, 10 x 2 x 15, each arm


    Didnt go to my team practice today because there was a meet and they were swimming in the diving well. Did a drill/recovery workout on my own.

    Warm up;

    700 various

    Main set:

    36 x 50, done as:

    6 x 50 @ 1:00
    breaststroke pull with buoy

    6 x 50 @ 1:15
    25 glide drill, 25 scull

    6 x 50 @ 1:00
    25 easy speed fly, 25 easy

    6 x 50 @ 1:15
    25 fast doggy paddle drill/underwater free recovery drill, 25 easy

    6 x 50 @ 1:00
    Russian breast drill

    6 x 50 @ 1:15
    25 UW shooter, 25 dolphin kick on side with hands at side

    50 EZ

    Vertical kicking:

    3 x 1:00
    alternate 30 second evil and 30 seconds fast eggbeater. The latter felt very hard.

    50 EZ

    Total: 2600



    I am heading to Pittsburgh for a few
    days. Jimi informed me that there would be an effulgently brutal workout tomorrow (translation: short rest free), so I decided to take it easy today.

    I did send in my entries for the Sunfish Masters meet on April 10 at the Freedom Center. I entered the 50 fly, 200 breast (for a 100 split), 50 breast and 50 free. The last two events are very close together, so I'll probably only do one of them. I view this meet as start practice. I was bummed I couldn't go to my team practice to do some starts today. Next weekend ... Maybe I can actually go off the blocks at Jimis

    Wow, I just realized I swam 6x this week! Plus 3 drylands and 1 yoga. And I didn't skip my rest day!

    Sorry for any typos ... Blogging from iPhone.
  16. Geting the "creaky" out!

    by , March 28th, 2010 at 07:05 PM (The Labours of SwimStud)
    Well after a long weekend in Boston. I got to the pool today around 2:30 and did a brief workout to loosen off and get ready to get back to training tomorrow.

    Nothing fancy I pulled on a loose drag suit which felt like bliss after tight racing suits. and did a 2000 yard workout of Swim, Kick, Pull in 200 clips.. fairly easy felt good.

    Nice and relaxed and ready to get back to it tomorrow!
  17. Friday-Sunday

    by , March 28th, 2010 at 06:29 PM (A comfort swimmer's guide to easy swimming)
    March 26-28, 2010

    It was a bit of a bust for swimming. Had a project at work to finish so went in early since I wanted to be done by noon so I could leave for Boise. Thought I might get a swim in once I got to Boise but that wasn't happening either. Did have a good 1 hour session at the gym with my trainer prior to leaving Elko. So the day wasn't a total loss.

    Big swimming day. Met with my former coach, Shannon of FlowAquatics, at her swim studio for about 45 minutes of 1 on 1 technique work. This was done in her endless pool and didn't seem too productive at the time but when I went to the pool later and tried the drills I was amazed.

    Saturday afternoon was a small fun meet with the Sawtooth Masters group. I swam the 100 free and 50 free. My times weren't that great but I was focusing on the stroke count and other things I've been working on over the last few weeks and felt pretty satisfied with the swims. During warmup and cool down I also spent some time on the new things I had learned in the morning.

    Total yardage for the day was about 1600 y.

    Attended a clinic held by Coach Shannon at the YMCA with about 8 other swimmers where we worked on drills using the same things she had worked with me on Saturday. It was awesome and very productive. Now I have some things to focus on in my own workouts which should re-inforce what I've been working on for the last few weeks.
    Total swim yardage about 1500.
  18. Day two brings a personal best

    by , March 28th, 2010 at 04:17 PM (Mixing it up this year)
    I started out determined to do better today. My 50 Free was not as fast as I wanted but it was about normal for me with a 28.85. The personal best came in the 50 Fly with a 33.12 .8 seconds faster. In both races I was determined to only take 3 breaths. One at the wall (or in the free just before) then 2 on the way back.

    Not a bad showing.

    Total 1500 yards
  19. If I raced those fast college guys . . .

    Today was just an easy recovery day. I went over to the Y and rowed a little bit with the folks who are pounding meters for the Rowing Challenge, then took my time stretching afterwards. Ahhhh! Then back home to root for my Spartans in the NCAA tournament.

    I’ve been watching the NCAA men’s swimming results. Those times are so fast that they practically make no sense to me. The winning time for the 800 FR relay caught my eye. It was 6:12, which is just a second slower than the 500 yard time I swam in January. So if I were swimming in the same pool as these guys, I could have just held them off . . . from lapping me the sixth time. (The NCAA-record holders from last year would have gotten that sixth pass, with a 6:10).

    Sometimes during lap times other swimmers will ask me whether I swam in the Olympics, or whether I’m a “professional swimmer” (LOL—this does really happen!) Regular people have no idea how fast real swimmers actually are. For the record, I would enjoy watching NCAAs more if they swam LC—swimmers this fast practically make a SCY tank look like a bathtub.

    My swimming goal this week: Improving my back-to-breast turn on my off arm. Any ideas how to practice this?
  20. Sarasota Y Sharks Masters: 5:30 AM Workout 3/29/10

    by , March 28th, 2010 at 11:00 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Workout will be a bit easier today. Last week was good with less yardage but more intensity. Look for some harder sets tomorrow.


    WARM UP:
    2 X 250 4:00
    2 X 150 2:15
    4 X 50 faster 1:00

    5 X 200 4:00
    100 swim/100 kick

    8 X 100 2:00
    Pull free or IM

    10 X 25
    odd: build to race finish
    even: blocks...sprint 25

    1 X 400 free or 1 X 300 IM
    Focus on good turns

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts