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  1. Thu Oct 7th, 2010

    by , October 7th, 2010 at 01:48 PM (Ande's Swimming Blog)
    Thu Oct 7th, 2010

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    Whitney Coached
    6:30 - 8:00
    UT Swim Center
    swam with marcio chris tyler todd mike larry james ned kevin
    dove in on time

    3 rounds of 200 fr 100


    50 drop down
    1:00 to failure
    drop 1 sec each repeat
    made it to 32

    assigned 1,000
    did skipped talked with kubik

    assigned 20 x 25 k on 20
    did 2 rounds of 8 x 25 k on 20 then skipped 2

    10 x 75
    odds breathe 1 2 3 by 25
    evens breathe 3 2 1 by 25
    Swim Workouts
  2. Thursday, 10/7/10

    by , October 7th, 2010 at 12:57 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    1 x 800 with Fins as 50 pull/25 Scull/25 Swim
    (Alternated free and back on this did 200 of it free with snorkel)
    4 x 100 Swim - dps - Build
    (did free, 16-17 spl, times 1:20-22)
    8 x 25/30 Strong Swim
    (did all free, times around 17-18 at 19 spl)

    1 x 800 Kick with fins
    (1st 400 on side with snokel, 2nd 400 on back)
    4 x 100 Swim - dps - Build
    (did back, 17-18 spl, times 1:30-32)
    8 x 25/30 Strong Swim
    (did all back, times around 19-20)

    Cool down
    100 easy free & back

    Total: 2900 yards
  3. 2 weeks in a row I am doing Breaststroke

    by , October 7th, 2010 at 07:20 AM (Mixing it up this year)
    Another breaststroke workout. Who would have thought I would do it 2 weeks in a row for one day. For true Breaststrokers my yardage is but a token but for me with my knees this is great.

    10x100@1:40 Free
    700 Free kick w/fins every 3rd 50 Fast
    300 Breast kick w/fins
    10x50@1:00 Breast w/fins & paddles
    8x100@1:30 Free w/paddles & bouy descend 1-4 & 5-8 went 1:28, 1:25, 1:23, 1:18 then 1:22, 1:19, 1:18, 1:15
    200 Free easy

    Total 3500 yards
  4. Wed., Oct. 6

    by , October 6th, 2010 at 08:35 PM (The FAF AFAP Digest)
    Out of the water today and will be tomorrow as well. Got a huge night sleep though, and hoping for another.

    Interesting reading:


    Triathlon Magazine:

    Interesting preview of Kona in this month's edition. And an extensive article on overhauling nutrition, making some of these points (some of which are obvious and we've discussed before):

    1. Eat more, weight less. Eat right after training or you'll be hungry later.

    2. Eat enough calories to avoid a negative energy state. If you don't eat enough, you'll teach your body to store fat, not burn it.

    3. To promote recovery, eat a healthy meal right after exercising, not beer and burgers. Doh.

    4. Avoid caffeine, which leads to stress, poor sleep, digestive problems, depression and interferes with the body's ability to tone up and burn fat.

    5. Don't switch from dairy to sodas. Sodas can deplete the mineral content of your bones and inflame the appetite.

    6. Don't just drink water to hydrate. Have something with electrolytes.

    7. Don't diet before a big race as it could compromise your immune system.

    8. Ginger helps to reduce post workout muscle soreness.

    Splash Magazine:

    "Profile of a Sprinter," excerpts:

    "Sprinters personify the saying, work smarter, not harder. Every lap in the pool is preceded by "why" and followed by a "why more?"

    Salo states that "sprinters are simply different from swimming's mainstream." They are "just as committed to excellence" and "always focused on competition" whereas the D swimmers like the training process more. Sprinters "value speed" and don't talk about "aerobic base."

    Others say "sprinters won't practice from a menu" ... but "the need for variety doesn't correlate with a lack of focus." They are "intensely curious about what techniques and drills will enhance speed."


    Growing Ironman:

    Sewickley friends competing:

    Updated October 7th, 2010 at 11:22 AM by The Fortress

  5. Sarasota Y Sharks Masters 5:30 AM Workout: 10/07/10

    by , October 6th, 2010 at 08:14 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 200 3:00 3:00
    4 X 100 1:40 1:30
    Twice through. Round 1 intervals left, 2 right

    1 X 100 IM
    1 X 100 Stroke
    1 X 100 free
    Three times through.
    All swims on 1:45

    1 X 200 kick 4:10
    2 X 100 kick 2:10
    4 X 50 kick 1:00
    8 X 25 sprint kick :45
    Short break before the 25's

    2 X 100 moderate 1:45
    6 X 50 odd:fast even:easy 1:00
    4 X 25 sprint :45
    Three rounds. Short break after 2 rounds.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  6. My favorite set so far:

    I'm not usually one to blog about my workouts - but last night I had a super challenging and fun set. The design was relatively simplistic, but the overall affect was fantastic! I couldn't sleep for hours.

    18 x 100

    Super simple, but broken down it was actually a little more than just that.

    3 x {
    2 x {
    3 x 100
    1st Set: 1 & 2 on 1:45, 3 on 1:40
    2nd Set: 1 & 2 on 1:40, 3 on 1:35
    3rd Set: All 3 on 1:45 w/ last 25 sprint
    Rest 30 sec

    During the 1st set - I was doing really well! 10-15 seconds rest on the 1:45 and 5-10 seconds rest on the 1:40.

    During the 2nd set - I was doing alright for the first half. After that 1:35 I got less than 2 seconds rest. So the 4th 100 I was getting less than 5 seconds rest, I decided to pull the 5th and managed to wing about 10 seconds rest. I'm a much faster puller.

    Finally during the 3rd set, I died off. My first 3 100s were okay, but my last 3 were terrible. I was barely making 1:45 at the end.

    In conclusion - that set rocked my world. It was fun, it was fast and I would love to do 1,000 more like it. The end.
  7. Wed Oct 6th, 2010 NOON

    by , October 6th, 2010 at 02:58 PM (Ande's Swimming Blog)
    Wed Oct 6th, 2010

    I needed todays swim. I forgot practice was 7:30 am and not 5:15 am

    Subscribe to Ande's Swimming Blog

    Bess Coached
    noon to 1:00
    UT Swim Center
    swam with james fike & sharon
    dove in around
    12:05 ish

    assigned 600
    did around 300


    did 3 rounds of
    4 x 25 on 20
    3 x 50 on 40
    2 x 75 on 1:00
    1 x 100 on 1:20
    rest a bit
    400 neg split which I did easy 200 fr on 2:40 200 fr faster
    rest about a minute
    1) 2:25 2:17
    2) 2:25 2:16
    3) 2:30 2:05

    did around 3000
    Swim Workouts
  8. Wed Oct 6th 2010

    by , October 6th, 2010 at 12:43 PM (Ande's Swimming Blog)
    Wed Oct 6th 2010

    did not swim Sat, Sun, Mon or Tue

    went to Boston for fun and work,
    saw Sox vs Yankees on Sunday,
    got home last night around Midnight
    missed this morning's 5:15 am practice

    My personal life is still very stressful and difficult.

    Hope to swim at noon
    Swim Workouts
  9. Wednesday, 10/6/10

    by , October 6th, 2010 at 11:52 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    300 Mixer 150 free-100 back-50 fly
    4 x 50/1:00 ds (back 45->41)
    8 x 25/30: #1 - 1st 12 1/2 fast, #2 - 2nd 12 1/2 fast, #3 - 25 easy, #4 - 25 fast
    (1-4 free, 5-8 back)

    1 x 300 Choice of Kick - may use fins, no board
    (on side with fins and snorkel)
    8 x 50 + 25 /5sr in between both
    50's are steady effort - 25's are strong
    (alternated by 2's free w board/flutter on back. 50's were 58-1:00, 25's were around 22 for free, 24 for back)

    Repeat Set 5 Times:
    1 x 100/1:45 smooth
    2 x 50/45 strong
    (1-3 free, 100's around 1:26-28, 50's around 37
    4-5 back 100's 133-34, 50's around 42; changed interval to 50 for these)

    Cool down
    200 easy free and back

    Total: 2800 yards
  10. Wednesday 10/6/10

    by , October 6th, 2010 at 10:43 AM (The Labours of SwimStud)
    Well I pulled a muscle in my upper back when I fluffed my pillow the other night…yes I know it’s ridiculous but it happens.
    So I set off with some trepidation to workout this morning. I warmed up easy and had no issues so it’s just one of those little things. I‘m going to swerve weight lifting today to give it time to heal.

    Warm Up
    600 FR
    10 x 50 K 1:30

    4 x 100 FR 1:40 Desc. Maybe didn’t hit the desc fully but I had 1:18 is on #1 and 1:12 on #4 so I did well.
    3 x 200 FR. IM, FR by 100
    2 x 300 100 IMOK, 100 FR, 100 IMOK
    1 x 400

    500 Fin Kick
    400 EZ
  11. We go together like traffic and weather

    by , October 6th, 2010 at 09:25 AM (Too Neurotic to be Suitably Aquatic)
    Coach is having some kind of problem with the calcium levels in the pool this week. I don't know if it's mental or what, but as a result my lungs and face feel like they're on fire. Might also have something to do with swimming more than I'm used to with a faster lane. And that I have to drive home to shower instead of doing it immediately because we have to vacate the locker rooms by 7:30, and that's not enough time for me.

    So this is what we swam today:

    25 dive start!
    4x100 s, k, p, s
    200 rev. IM
    5x100 descend on 1:40
    8x50, 1st 25 1 breath,
    8x25 kick fast
    6x50 odd free even choice
    4x100 IM
    8x50 descend on 1:00
    2x100 fast
    200 warm down

    didn't get to...
    8x25 kick
    2x50 under / over
    2x50 choice
    200 warm down

    There's one guy in my lane who when he kicks, mimics the fountains of Bellagio in Vegas. And if I swim behind him, I can't see a damn thing due to severe bubbleage. So I've been giving him a wide berth of 5 seconds or more, which is leading to the problem of me getting too far behind because he is faster than me. Our lane leader can catch up to me at the 200. I've been in this situation before, and it made me a faster swimmer, just so I could get out in front to some clear water. I'm keeping positive by looking at this as an opportunity instead of a detriment, but in the meantime, my arms are really sore.
  12. Distance Day Today

    by , October 6th, 2010 at 07:32 AM (Mixing it up this year)
    This was my distance day since I haven't done much in a while.

    5x100@1:30 Free just barely made them
    5x100@1:30 Free kick w/fins just barely made these too
    10x200@3:00 Free w/paddles & bouy 1-5 held 2:45's then descended 6-10 going 2;44, 2:43, 2:42, 2:41, 2:38
    5x100@1:30 Free kick w/fins just barely made these
    5x100@1:40 Free 1-3 held 1:30's then EASY last 2

    Total 4000 yards
  13. Early October workouts

    by , October 5th, 2010 at 10:01 PM (Elise's Fitness Fun)
    Yikes! I'm going to have to get back in the habit of blogging again. Here is what I have done since I last blogged:

    Saturday, October 2
    Swam 20 minutes (nonstop) in open water

    Bench press: bar x 12, 65 x 10, 75 x 8
    Lat pull-down: 90 x 12, 100 x 10, 110 x 8
    Leg press: 130 x 12, 150 x 10, 170 x 8
    Hammer curls: 2 sets of 10 x 10

    2 sets of 20 Ls
    2 sets of 20 back extensions

    2 mile walk/run

    1800 SCY:

    Warm-up - 200 swim, 200 pull, 200 kick

    4 x 25 with fins: underwaters on :30

    4 x 75 dolphin on back with fins on 1:00

    100 easy kick

    4 x 75 fly drill on 1:30 - first 25 is 4 rt/4 lt/4 full fly strokes, second 25 is 3 rt/3 lt/3 full, last 25 is 2 rt/2 lt/2 full

    4 x 50 dolphin kick with board - no fins - on 1:00

    4 x 25 fly with fins AFAP

    100 easy
  14. Excruciatingly Slow Swim, Tuesday, Oct. 5

    by , October 5th, 2010 at 08:11 PM (The FAF AFAP Digest)
    Rest apparently didn't help. I dragged myself to the pool this morning after making African masks with 4th graders and did this measley bit o yardage:


    Warm up:

    600 various

    Slow 50s:

    12 x 50 @ 1:00
    reverse IM order, drill fly

    10 x 50 backstroke kick @ 1:00

    50 EZ

    Total: 1750

    Doc Visits:

    Went in for an evaluation and PRP with Dr. Wagner. MRI shows arthritis, tenosynovitis and degradation of the tendons. Only two options are surgery and PRP. I opted for PRP. Unlike with my shoulder, however, they don't numb the foot when doing the procedure, which involves multiple injections right into the tendons and joint. It was excruciatingly painful. I'm supposed to be hobble free by Thursday. Another round of injections in 4 weeks. Now that's something to look forward to! Of course, this is all necessary if I ever want to wear high heels again. Interestingly, he had seen a tri, a swimmer and a runner before me.

    As I was still feeling awful, I dragged myself to Immediate Care. Diagnosis: bronchitis. Real shocker there. Starting antibiotics.


    Today, I was trying to stay in the water as Jimslie suggested. I'm just not sure how much this helps. I certainly didn't feel better afterward. I think this week is going to be a write off training wise. Kinda frustrating. I was just getting back in a nice groove.

    Updated October 5th, 2010 at 09:04 PM by The Fortress

  15. Sarasota Y Sharks Masters 5:30 AM Workout -10/06/10

    by , October 5th, 2010 at 04:11 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 1:40
    1 X 300 4:30
    4 X 100 1:30
    1 X 400 negative split

    1 X 200 kick 4:10
    4 X 75 kick 1:40
    1 X 100 kick 2:10
    4 X 50 kick 1:00

    1 X 100 IM 1:454
    1 X 75 stroke 1:30
    1 X 50 stroke 1:15
    Four times through. IM'ers go one round of each on stroke swims.

    1 X 400 5:45
    3 X 100 1:30 1:25 1:20
    Three times through. 100 intervals round 1 left, 2 middle, 3 right.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  16. Wednesday, 10/5/10

    by , October 5th, 2010 at 01:07 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    300 swim back & free
    200 IM drill
    100 kick on side with snorkel
    200 pull free w/p&b
    300 swim back & free

    Main Set #1: with fins
    4 x 200/20sr - Last 50 is stroke - no back!
    (odds did free with fly on last 50 (2:50), evens did back with breast on last 50 (3:15))

    Main set #2
    10 x 50/1:00 Odds-smooth swim Evens - very strong kick
    (swam free on odds (40-41), evens kicked on back (52-53))

    Cool down:
    4 x 100/2 min smooth
    (back went 1:32-34 with 16-17spl)

    4 x 50: 1 on 55, 1 on 50, 1 on 55, and last 50 on 60

    Total:3000 yards
  17. The sun is a mass of incandescent gas

    by , October 5th, 2010 at 11:44 AM (Too Neurotic to be Suitably Aquatic)
    I made a great music mix to go with the constant rain that has been hydrating the Hudson Valley last week and this week (with sunny weekends, huzzah!) However, Coach says that the pool speakers are still busted, so no music. I pretty much believe him...

    So instead, I just swam and swam and swam, there were a bunch of 500's to do.

    75 swim (dive start)
    400 IM order k, drill, k, swim
    10 x 50 odd drill, even swim
    500 good streamlines off walls
    500 pull
    5x100 on 1:30 <--- made it!
    10x50 odd swim, even drill
    10x50 25 fly, 25 stroke

    didn't get to...
    5x100 choice
    2x50 under / over
    200 warm down

    It felt nice. And then I was the last one in the pool after the lane lines came out, so I got to play around like a dolphin. That's always my favorite part of being in the water. I love swimming diagonally from corner to corner, doing corkscrews, dolphin dives, just feeling the water, especially after a hard practice.
  18. Moving ok this morning but it is chillie here

    by , October 5th, 2010 at 07:32 AM (Mixing it up this year)
    I did not want to dive into the cold water but did finally do it.

    1000 as 200Swim/pull/swim/kick/swim
    500 Free kick w/fins every 3rd lap fast
    5x100@1:30 Free kick w/fins
    5x200@3:15 as 100free/100back w/paddles and bouy
    500 Free w/snorkle alt 100 swim/100 kick

    Total 3500 yards
  19. Monday, 10/4/10

    by , October 4th, 2010 at 06:26 PM (A comfort swimmer's guide to easy swimming)
    SCY with Carrie

    300 Mix of free & back
    4 x 75/1:15 Build
    (did free, went 1:00± on these)
    4 x 50/50 desc
    (did backstroke, went 45->42)
    4 x 25/30 (went fly-free-fly-free)

    Swim (1500)
    4 x 100/1:45 ds free
    (went 1:25->1:18)
    8 x 25/40 Fast
    (free-back-fly(2x),free-back; free around 16, back 18, fly 17)
    3 x 100/1:40 ds free
    (went 1:23->1:20)
    6 x 25/45 Fast
    (fly-back-free(2x), free around 16, back 18, fly 17)
    2 x 100/1:35 desc free
    (went 1:25, 1:22)
    4 x 25/50 Fast
    (free-back-fly-free, free around 16, back 18, fly 17)
    1 x 100/1:30 build free
    (went 1:22)
    2 x 25/55 Fast
    (back-free, free around 16, back 18)

    Kicks (900)
    Fins: Kick 10 x 50/1:00 Very Strong
    (1-5 w/board alt flutter and dolphin, times 35-38, 6-10 on back times around 37)
    No Fins: Kick 8 x 50/1:15 Very Strong
    (1-4 flutter w/board, times around 50-52, 5-8 flutter on back times around 55)

    Cool down
    100 easy back & free

    Total 3400 yards
  20. Nada, Oct. 24

    by , October 4th, 2010 at 05:04 PM (The FAF AFAP Digest)
    Finally gave in and decided to rest. Too many coughing, breathing and asthma issues. So today is my 4th day out of the water. I don't think 30 minutes on Saturday really counts. Not sure I'll get in tomorrow either, as I'm in Lil Fort's class in the am and getting my foot jabbed in the pm. In light of all this, I think Indy at the end of the month is out for me. I won't be ready and I had wanted to attempt to swim fairly fast there. So I guess I'll reboot and aim for another SCM meet in December.

    Updated October 4th, 2010 at 05:09 PM by The Fortress