Had to work last night from 12:45am-1:15 then again from 2:30-3:45 then leave for practice at 4:30. Need I say more. 500 Free broken 1,2,3,4,1,2,3,1,2,1 500 Free broken 1,2,3,4,1,2,3,1,2,1 1-catch up, 2-1arm, 3-fist, 4-fingertip drag 500 Free kick w/fins every 3rd moderate 5x100@2:00 Fly as 25 rt arm/25 lt arm/25 kick/25 swim w/fins 500 Free w/paddles & bouy every 3rd 25 fast 6x50 from dive 200 Free easy total 3000 yards
Wed Am Swim--till recovering from a bit of a stomach bug...o felt a little tired after a restless night. Warm Up 600 FR 10 x 50 K 1:30 4 x 50 FLY 1:30 100 FR EZ Main 4 x thru 200 FR,100 Stroke Odds Strong , Evens Weak 100 FR EZ 5 x 100 2:30 25 Sprint 75 EZ Odds BR. Evens FR Not much sprint gas today Kick 5 x 100 Fin Kick 25 FR/25 FL Cool 300
Bike, 45 desultory minutes Stretching & RC Work, 45 minutes Commentary: I'm still feeling kinda sick and now my Lil Fort is sick and feverish. Had to pick her up at school today, and that put the kabosh on any workouts for me. Can't even sneak out tonight to swim b/c Mr. Fort is out of town on a trial and the two teens have other commitments. I'll go stir crazy if I can't get out of the house tomorrow ... I was hoping to meet Speedo at OakMarr. And I'm rather peeved. Aside from endorphin and workout preclusion, I just found out that Mini Fort put my kneeskin through the washing machine. Suspect that ruins any coating that was on it. I was also annoyed when my Jimslie-Jamesparticus was abruptly banned from the forums. I'm glad the Forum Moderator(s) saw the light and reinstated him. If humor and satire are banned, I'd probably check out from the forums. Trying to get myself in the mood to stretch tonight. I suspect Lil Fort will attempt to force me to watch American Idol, so I will need a distraction. (Did it!) I have also been assiduously honing my scrabble skills the last few days. JimRude just went down!
Updated February 9th, 2011 at 11:49 PM by The Fortress
Double Wed Feb 9th, 2011 had a nice visit with Eddie Reese today from 7:00 - 8:00 as he coached was out running a chore near UT so I skipped lunch and dropped by for noon practice. Unfortunately we worked out in the diving well. Pool temp was way warmer than the main pool, it's set to keep divers comfortable. Too toasty for me. Subscribe to Ande's Swimming Blog Bess Coached UT Swim Center, main pool noon to 1:15 dove in on 12:10 trained with Richie Cunningham and Pat Evoe beside James Fike, Mary & Desiree Ficker Wore FS PRO jammer WARM UP swam easy free probably 400 Main SET: 9 x 50 on :40 1 25 fl 25 bk 2 25 bk 25 br 3 25 br 25 fr 50 easy 9 x 100 on 1:15 1 75 fr 25 fl 2 75 fr 25 bk 3 75 fr 25 br made it no problem 100 easy assigned: 9 x 200 on 2:25 1 150 fr 50 fl 2 150 fr 50 bk 3 150 fr 50 br did: missed the first 100 on #1 felt warm & uncomfortable, just did freestyle & instead of the strokes, did 3 on 2:25 my lane mates were dropping back so I stayed on the wall to ask them what interval they were on, Richie said 2:30, so I did a few on 2:30, felt bad, so I let Richie & Pat take go ahead & just swam easy behind Pat, did the rest, skipped a 50 on one of them, didn't feel good which is becasue of the warm tempt and maybe fatigue from morning practice 200 easy 300 easy Next meets are: Fri Apr 1 - Sun 3, 2011 South Central Zone SCY Championships Josh Davis Natatorium, San Antonio, TX Days Till Thu Apr 28 - Sun May 1, 2011 2011 USMS SCY Spring Nationals Kino Aquatic Complex, Mesa, AZ Order of Events Days till also considering this meet 02/26/2011 DAM Spring Short Course Yards Swim Meet 02/27/2011 Republic of Texas World SCY Championships (can wear full B70's) SMU Perkins Natatorium Dallas, TX
Updated February 9th, 2011 at 03:44 PM by ande
SCY WARM UP: 1 X 250 4:10 3:45 3:30 3 X 100 1:40 1:30 1:25 Three times through, read intervals by round left to right. 16 X 25 :40 Sprint 20 yards, no breath. 1 X 200 kick 4:15 4 X 75 kick 1:30 8 X 25 :45 25's: Blast free kick 12.5 yards, swim in easy. 1 X 200 50 stroke/50 free 3:30 1 X 100 stroke 2:10 4 X 25 stroke-fast- :40 Three times through. 1 X 150 free 1:50 1 X 100 free 1:50 Four times through. Recover on the 100. WARM DOWN: 4 X 50 easy 1:00 5150Y
SCY, Solo Warm up (800) 200 Swim 200 Kick 200 IM drill 4 x 50/55 build each IM Order Swim Set #1 (600) 4 x 150/2:30 Odds free; evens Back - Free was around 2:00, back was under 2:15 Swim Set #2 (400) 8 x 50/1:00 #1, 4 , 7 free ds to 85% - 40± on these #2, 5, 8 back FAST - 40± on these #3 and 6 Fly - long underwater dolphin kick off walls - 42± on these, I took an extra 30 sec rest before #6. Swim Set #3 (600) 8 x 75 /1:30 - count strokes 1st 25, add 1 stroke on 2nd 25, add 2 strokes on 3rd 25 - 1-4 free, SPL =16-17-18, times 58-60; - 5-8 back, SPL=17-18-19, times 1:05-1:07 Kick Set (400) 1 x 400 continuous dolphin kick - no board - with fins on back, was around 6:15 Warm down 100 easy free Total: 2900 yards
So, I had planned on doing a mini-taper for the rest of the week in preparation for the IU meet on Saturday. I'm dragging through the day and falling asleep while watching Jeopardy! with my kids... Of course, things don't always go as planned. When Coach showed up this morning, the workout as written was only 2550 yards - with a lot of sprinting. So, I figured I'd just do the workout (with a few adaptations here and there). Here's what I did: 400 Warm-Up 1 x 200 Kick on side on 4:00 4 x 50 Kick on 1:00, 1>4 1 x 100 Kick w/o fins for time - got 1:45 (It might not seem like it to most people, but this is fast for me!) 4 sets: 1 x 100 Drill Cycle on 2:15 (did 2 fly, 2 free) 1 x 25 Power Stroke on 1:00 (did 2 fly, 2 free) 3 sets: 4 x 25 ALL OUT on 1:00 (odd: fly, even: free) 1 x 50 Easy Free on 2:00 1 set: 4 x 50 Easy Free on 1:00 1 x 100 Easy Free on 2:00 1 set: 5 x 50 Easy Free on 1:00 400 Cool-Down Total Yards - 2800 Here is my breakthrough - what I noticed when I was doing the Free Drill Cycle was that on the 25 where I did catch-up drill, I really outdistanced my training partner. So, I tried to mimic that glide during the 25 ALL OUT's and realized that a slower stroke rate with a longer glide actually makes me faster.... it finally got me out of the "spinning my wheels" feeling that I typically have when going all out for a 50 (or when racing). I'm hoping that I can remember to race this way on Saturday. I am only .69 away from breaking :30 on the 50 Free for the first time ever and I'm wondering if this change - more power/distance per stroke; less flailing - will be enough to break the :30 barrier. I guess time will tell. All in all, I left the pool today feeling pretty good - and pretty hopeful for this weekend's meet. Now, if only I can get the "dead" feeling out of my legs over the next few days....
Wed Feb 9th, 2011 Subscribe to Ande's Swimming Blog Whitney Coached UT Swim Center, main pool 5:30 to 7:00 dove in on 5:35 trained with Marcio Amy Tyler, Ned, & Brandon beside Kelly, Max, & Nate Wore FS PRO jammer WARM UP 2 rounds of 250 done 200 fr 50 IM 150 done 100 IM 50 K 050 IM Main SET: 9 x 50 on :40 1 25 fl 25 bk 2 25 bk 25 br 3 25 br 25 fr 50 easy 9 x 100 on 1:15 1 75 fr 25 fl 2 75 fr 25 bk 3 75 fr 25 br 100 easy 9 x 200 on 2:25 1 150 fr 50 fl 2 150 fr 50 bk 3 150 fr 50 br 100 easy assigned: 1000 fr done 75 aerobic 25 strong did: some of it Next meets are: Fri Apr 1 - Sun 3, 2011 South Central Zone SCY Championships Josh Davis Natatorium, San Antonio, TX Days Till Thu Apr 28 - Sun May 1, 2011 2011 USMS SCY Spring Nationals Kino Aquatic Complex, Mesa, AZ Order of Events Days till also considering this meet 02/26/2011 DAM Spring Short Course Yards Swim Meet 02/27/2011 Republic of Texas World SCY Championships (can wear full B70's) SMU Perkins Natatorium Dallas, TX
Arms are a little sore from my pushup set I did yesterday - totaling 150 of them in sets of 10. Warmup: 200 Free 200 Back 100 Kick 300 Pull 200 IM Mini-Hill: I took about 15-20 sec. rest after each, hold 80-90% effort 50 Free 100 Free 150 Free (1:41) 200 Free (2:13) 150 Free (1:40) 100 Free 50 Free 300 Free Pull With group of 5 people: 16 x 100 #1-4 Kick w/ fins @ 2:00 (did SDK 50 on front/50 on back) #5-8 Free Pull @ 1:40 #9-12 IM @ 1:45 (this was just like a wave pool) #13-16 Free @ 1:30 (1:07, 1:05, 1:05, 1:02) -------------------- 3700 Yards
SCY 500 Warm up 8 x 25 IM Order Easy/Hard - :40 8 x 25 IM Order Easy/Hard - :40 100 Easy 200 Breast timed (2:44) 100 Cool down (1300 Total) Feeling stronger today. Timed breast stroke was good. That's about what I did last year. Too fast through 100 yards. I went :37, :41, :43, :43. Stroke got shorter at the end and I did some sloppy turns. I'll have to sort through the video and see what can be improved for Sunday.
As the week progresses the muscles are getting tighter again. My meet might not be great but it will be fun this weekend. I'll do the best I can on the day I am given with the condition I am in and enjoy it. 1000 Free as 200 swim/pull/swim/kick/swim 500 Free kick w/fins 25 easy/25 mod/25 fast 10x100@1:30 Free w/paddles & bouy started out slow with 1:26's for the first 3 then got faster and held 1:20's 6x50 from dive fast breakout then easy free 200 Free EASY Total 3000 yards
It's recovery week (and no that doesn't mean sit on the couch and eat more snacks bummer hey? hee hee Tonight's workout below: 800 WU 200 Kick 6x25 BA drills 2x50 BA 2x50 FR drills 4x50 with flips under water to half way on 1' 3x5x100 descend on training interval plus 10 1st set pull, rest :30 worked on up tempo-ing pull 2nd set swim, rest :30 more up tempo on recovery 3rd set swim with fins, rest :30 (I pulled this instead) easy 50 300 IM Kick broken at 50's on 1' SPEC 4x50 on 1' rest :30 3x50 on 1' rest :30 2x50 on 1' rest :30 finally felt right in this set 1x50 on 1' rest :30 WD
Tonight I practiced with the Panama City Masters team. Coach Chuck was juggling different workouts for each of us, based on what we were doing at the upcoming meet in Auburn. Here’s what I did: 800 warmup 4 x (3 x 25 @ :30 drill, swim, build), rev. IM order 8 x 75 @ 1:15, done as 2 x (50 fly/25 back, 50 back/25 breast, 50 breast/25 free, 75 free), working the transitions and 25s 8 x 100 w/ fins @ 1:40, IM order twice through, negative split 100s [This and the last set were prep for my 400 IM Saturday.] 100 easy 200 BR set 8 x 25 BR @ :30, desc. 1-4 and 5-8 1:00 rest 4 x 50 BR @ :50, desc. [45.2, 45.2, 42.9, 42.2] 1:00 rest 2 x 100 BR @ :10 rest, 2nd faster than first [1:35?, 1:24] [After this I declined to do a 200 breast for time—I don’t like swimming my actual races in practice right before a meet.] 100 easy Sprint set—4x thru 25 fast kick :10 rest 25 fast kick :05 rest 50 fast swim 50 easy + rest @ 2:00ish [I did the rounds IM order on these—we were all back together for this last set, and it was fun swimming it w/ pals.] 4 x 100 easy warmdown The pool is closed in the morning the rest of this week, so we’re having practice at night for the next couple of days. With no morning lcm hours, I guess I’ll have to get out in the gulf if I don’t want to deal with walls every 25 yards! I saw a pufferfish washed up on the beach a couple of days ago, so now I have something new to be skittish about when I’m out there.
Well, without an official workout from the coach today, my training partner and I decided to modify Saturday's workout. Here's what we did: 400 Warm-Up 4 sets: 1 x 25 Free on :30 1 x 50 Free on 1:00 1 x 75 Free on 1:20 1 x 100 Free on 1:40 1 x 200 on 4:00 (1 & 3 kick, 2 pull, 4 fly/back) 1 x 100 Free on 1:40 1 x 75 Free on 1:20 1 x 50 Free on 1:00 1 x 25 Free on :30 8 x 50 Drill/Swim on 1:00 (odd: fly, even: free) Total Yards - 3600 This workout went pretty well. I do really like this ladder. It challenges me, but is still do-able. Knowing that, I am able to push myself to get through the last set especially. I am feeling stronger and smoother on the free typically - and not rushing my stroke because I'm worried about making the interval. I think I finally got it through my head that relaxed, strong, and smooth, I can make 100 Free on 1:20-1:25ish (depending on how tired I'm getting). So... that is a big plus and a big breakthrough mentally for me. We'll see if there's an "official" team workout for tomorrow or not. If not, I have a number of old workouts all about 3600 yards that we can choose from. Now, to put the kids to bed (relatively soon) and head off to bed myself. Still feeling really, really tired - and wanting to get as much sleep as possible to aid in recovery before Saturday's meet. Glad the ice is over, but the bitter cold has taken it's place. Just looking forward to this weekend, when temperatures are supposed to climb into the upper 40's. It will feel SOOOOOO warm (and maybe help melt the ice on my driveway that's still too thick for me to get up). Enjoy your day!
Drylands: bicycles, 50 long arm crunches, 2 x 25 back extensions, 25 x 2 x 15 standing single arm press on double cable machine, 35 x 2 x 10 each arm lower back machine, 120 x 2 x 15 seated lat pulldown, 100 x 2 x 10 explosive leg press, 230 x 2 x 10 box jumps, 10 reverse scoops, 15 RC work, 15 minutes Swim/SCM/Solo: 30 minute easy swim around 1500 meters ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Commentary: This is my 5th day struggling with a cold and nausea. What I thought was food contamination last week seems like a bug. Took yesterday off (a rest day was due anyway), and had to drag myself to the gym today. Canadian Nationals: Information for Canadian Nationals is out: http://www.cmsc2011.ca/cmsc2011.pdf I don't think I'd stay for Monday. I'd probably opt for: Friday: 50 back, 100 fly Saturday: 50 fly, 100 free for 50 split (maybe the 200 back or 100 breast to keep my options open) Sunday: 50 breast, 100 back, and 100 IM Quite remarkable that the 50 back is first rather than last! It doesn't say on the meet info whether they will measure the pool and whether times will be submitted to USMS. I will email the meet director, though I know the PV TT guru, Mr. Roddin, can submit my times if the pool is measured. Recovery & Regneration: http://www.facebook.com/mastertheshi...22134447813895 This reminds me I need to do more with the foam roller and stick. Foil MF: Got my foil MF. Even though I am definitely a size small according to the sizing chart, the medium I ordered doesn't seem that big. I have a wide foot, and I'm worried that a small might be too tight. I might just be between sizes on this product. Or I may try some fin socks with it. It does seem fairly floppy, so I'm not yet convinced it is much better than two fins.
Updated February 8th, 2011 at 09:29 PM by The Fortress
SCY WARM UP: 2 X 200 3:20 3:00 4 X 75 1:20 1:05 4 X 50 :50 :50 Twice through. Round 1 intervals left, 2 right. 1 X 200 kick 4:15 10 X 50 kick 1:00 2 X 100 moderate 1:45 3 X 50 fast 1:15 2 X 100 moderate 1:45 2 X 50 fast 1:15 2 X 100 moderate 1:45 1 X 50 fast - 1 X 100 easy 1 X 200 IM 3:30 4 X 50-1 of each stroke- 1:00 8 X 25 -2 of each stroke- :30 Twice through WARM DOWN: 4 X 50 easy 1:00 4900Y
SCY, Solo Warm up (1100) 200 Free 200 Back 200 IM 200 Dolphin/Flutter on back by 50's 200 Reverse IM Drills 100 IM Build Main Set: (1650) 3 x the following: Swim Sets 1-2 Free, Set 3 Back Pull 6 x 75/1:20 on free breath 3,5,3 by 25's - sets 1 & 2 around 1:00, set 3 was around 1:08-10 4 x 25/40 ds to FAST - free around 16, back under 20 20 sec rest in between sets Cool down (250) 100 easy free, 100 easy back, 50 DAB Total: 3000 yards
SCY, Solo Warm up (1300) 400 swim - back and free 200 kick - flutter on back 4 x 50/1:00 build - 2 free, 2 back 8 x 25/30 ,f/e, e/f, e, f - 1-4 all free, 5-8 fast = fly, easy = free 6 x 50/1:00 50 drill 50 steady build 50 Blast 1st and last 15 yards - 1-3 free, 4-6 back Main Set: (1100) 6 x 50/1:00 Odds: pace and distance per stroke focus - #1 free-35 and 16 spl - #3 back, 38 and 17 spl - #5 fly 37 lost track of stroke count Evens - easy 4 x 200 Free or Back/4:00 2 Pull, 2 Swim (smooth build) - #1-2 back pull was 3:15, swim was 3:05 - 3-4 free pull was 2:47, swim was 2:44 Cool down 200 easy free and back Total: 2600 yards
Tue Feb 8th, 2011 Note I added days till Subscribe to Ande's Swimming Blog Whitney Coached UT Swim Center, main pool 6:30 to 8:00 dove in on time trained with Marcio and Richie beside Tyler, Ned, Larry, Max, Nate, & jon Wore FS PRO jammer WARM UP 500 fr 400 IM don 50 k 50 sw 300 k 200 IM dr 100 IM dr 150 extra Main SET: 4 rounds of (one each stroke) 4 x 025 on 20 right into 3 x 050 on 40 right into 2 x 075 on 60 right into 1 x 100 on 80 100 easy fl did one arm stroke drill bk br (had trouble on the 75's did some free fr (got out early to make an 8:00 meeting) Next meets are: Fri Apr 1 - Sun 3, 2011 South Central Zone SCY Championships Josh Davis Natatorium, San Antonio, TX Days Till Thu Apr 28 - Sun May 1, 2011 2011 USMS SCY Spring Nationals Kino Aquatic Complex, Mesa, AZ Order of Events Days till also considering this meet 02/26/2011 DAM Spring Short Course Yards Swim Meet 02/27/2011 Republic of Texas World SCY Championships (can wear full B70's) SMU Perkins Natatorium Dallas, TX
Got this workout from Tom Patterson's practice the night before...I did some modifications to it so it wasn't all fly, but it was still a killer. Warmup: 200 Free, 100 Kick, 200 Pull (No breaks till the end, just swim right thru on interval) 8 x 50 @ 1:15 (2 each stroke) FAST 1 x 400 IM @ 6:00 FAST (I went 5:02) 4 x 100 Free EZ @ 1:30 6 x 50 Free @ 1:00 FAST 1 x 300 Free @ 4:30 FAST (I did pull, went 3:25) 3 x 100 Free EZ @ 1:30 4 x 50 Fly @ 1:15 FAST 1 x 200 FLY @ 3:00 FAST (Wow!! Talk about bringing the pain!!! - 2:28 was all I had) 2 x 100 Free EZ @ 1:30 2 x 50 Free @ 1:00 FAST 1 x 100 Free @ 1:30 FAST (1:01) 1 x 100 Free EZ Finally got to take a break...doing this solo was tough. 8 x 75 Kick w/ fins @ 1:20 -odds 50 w/ board, 25 SDK 1 breath @ middle -evens 25 SDK 1 breath/50 w/ board 4 x 25 FAST Swim w/ fins @ :45 (2 Fly, 1 Free, 1 Back) ---------------- 4200 Yards This was a tough day...gonna start bringing it down again. Got the Animal Meet on Sunday afternoon in Oregon. 400 IM, 200 Fly, 1000 Free
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