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  1. FAST Friday, Nov 5th 2010

    by , November 5th, 2010 at 11:44 AM (Ande's Swimming Blog)
    FAST Friday, Nov 5th 2010

    Time to work on weight loss, speed, strength, & racing, then add a touch of taper & a shave

    2010 SCM Meets

    2010 Ron Johnson Invitational Arizona and Southwest Zone SCM Championship
    Sat 11/20/2010 & Sun 11/21/2010
    Tempe AZ
    Got Hotel, flight, & car rental
    found a killer deal
    3 star hotel, serves breakfast, 5 miles from pool for $43 a night!
    3 100 SCM Fly
    5 50 SCM Back
    9 400 SCM IM
    12 50 SCM Free
    17 100 SCM IM
    19 50 SCM Fly
    26 200 SCM IM

    Masters of South Central Regional SCM Championships
    Dec 4th & 5th
    San Antonio, TX
    Hosted by MOST

    Subscribe to Ande's Swimming Blog

    whitney Coached
    UT swim Center main pool
    5:15 to 6:30 dove in 5:25ish
    trained with chris, nate, marcio, max
    WORE FS PRO Jammer



    5 x 100 on 2:30 fast
    still warming up
    went 64, 61, 60 60 60

    assigned: 500 fast
    did: 200 fr easy speed, went 2:01ish
    then swam easy

    4 x 50 on 1:30
    IM order easy speed
    27 fl
    31 bk
    34 br
    28 fr

    200 IM strong

    4 x 25 br on 1:00

    100 BR
    went 1:08

    50 easy

    thinking about doubling today
    Swim Workouts
  2. In the Middle of the Road

    by , November 5th, 2010 at 11:42 AM (Too Neurotic to be Suitably Aquatic)
    I'm going to share today's workout, because I really liked it:

    400 free
    4x100 on 1:45

    4x50 25 stroke / 25 free
    8x75 odds free evens kick

    3x100 Fast
    3x100 50 stroke, 50 free
    3x100 IM
    3x100 Fast

    6x25 sprint kick
    2x75 sprint
    150 warm down

    Just the right mix of hard, easy, kick and stroke. Will refer to this later if I'm ever without a workout.

    Also, I kept up with the lane pretty well, now that I'm swimming blind but with goggles that stay on my face. That may also be related to how I turned some of that stroke work into freestyle tech work, which was also a reaction to the fact that I kept veering over to the center of the lane on backstroke and getting way too on top of the guys in the lane.

    That's my goal for the coming week: learn to swim backstroke in a straight line.
  3. Remember, remember the 5th of November...

    by , November 5th, 2010 at 11:11 AM (The Labours of SwimStud)
    The Gunpowder Treason and Plot!
    Or the morning I had a swimming hangover and couldn't swim fast. After Wednesday's workout and a run yesterday I felt sluggish. Warm Up
    600 FR

    100-500-100 on 1:40/100 interval

    500 Fin Kick

    400 EZ
  4. A good day before the meet

    by , November 5th, 2010 at 08:11 AM (Mixing it up this year)
    Long course today and I really wanted an lite day today but it wasn't to be.

    100,200,300,400@:15R Free
    500 Free kick w/fins every 3rd 25 sprint
    500 Fly w/fins as 100 kick/100 skull drill
    3x400@7:00 Free w/paddles & bouy went 6:11, 5:59, 5:45
    200 Free easy

    Total 3400 meters
  5. Thursday, 11/4/10

    by , November 4th, 2010 at 07:03 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    200 Swim - 200 Skill Drills
    (did back and free, for the drills I did 1-arm and fist)
    3 x 50/50 build (37's on these)
    3 x 50/45 strong (39-39-37)

    8 x 25/40
    1) 1st 12 1/2 fast
    2) 2nd 12 1/2 fast
    3) 25 easy
    4) 25 fast
    (1-4 free, 5-8 back)

    Main Set:
    1 x 200/30sr build (2:44)
    10 x 25 Back/40 #1, 4, 9 Fast
    (fast ones 16-17, the others 19±)

    1 x 200/30sr build 2:41
    10 x 25 Free/30 # 3, 6, 10 fast
    (fast ones 14-15, the others 17±)

    Kick: (400)
    1 x 400 flutter w/board and no fins, every 4th 25 strong
    (right at 8:00 on this)

    Warm down
    100 ez free & back

    Total: 2300 yards
  6. Swim w/Jazz & Speedo, Thursday, Nov. 4

    by , November 4th, 2010 at 06:02 PM (The FAF AFAP Digest)
    Swim with Jazz & Speedo @ Oak Marr:

    Warm up:

    600 various
    arrived a bit late

    Main Sets:

    10 x 50 w/fins @ 1:00
    various -- swim & kick w/bursts & builds

    50 EZ

    6 x (25 AFAP w/fins + 50 EZ) @ 2:00
    3 free, went 11s
    3 shooter on back, high 9s-10

    50 EZ

    1 x 50 kick, no fins, for time
    did backstroke kick, went 31

    Didn't feel super fast b/c I went too deep on the push offs, but still happy with a 31.
    Jazz was quite pokey about it. But I won't rat him out.

    A couple weeks ago, I did a 29 mid in a 50 back (from a start). So my 31 mid (from a push)
    isn't too far off that. Guess I'm a leg dominant swimmer. Of course, 2/3 of a 50 back can be underwater.

    200 EZ

    Total: 1950



    This was perfect for me today, as I was tired after yesterday and just in the mood for some sprints. Speedo was not nearly as curmudgeonly as he reports. It was great to see Jazz, as always. We had some interesting conversations about the importance of kicking and flexibility. After which I decided to go to bikram yoga tomorrow at noon rather than journey to Mason for a solo swim (which would have been the 5th since Monday). Where's the yoga emoticon, Anna Lea?

    I can empathize with Speedo's temporary lack of motivation. I've been a bit that way myself since Atlanta. I attribute it to a harsh fall health wise, being 49 and being deprived of the speed suit I've swum in every meet for years. But I feel like I'm finally turning the corner wrt motivation. It would probably behoove me to get myself to Boston, since I am not currently inspired to do a USA meet.

    Mike Gustafson on other comebacks he'd like to see:

    Another article confirming Janet Evans comeback:

    Updated November 4th, 2010 at 09:18 PM by The Fortress

    Swim Workouts
  7. A little something extra

    Today I had a fun workout with TNYA. Here’s how it went:

    600 scy warmup

    4 x 300: 1 each at 4:45, 4:35, 4:25, 4:15 [4:00, 3:53, 3:50, 3:44]
    right into 3 x 100 @ 1:20
    [That last 300 really tuckered me—3:44 is just off the pace I swam my best 500 (6:11) last season--and I was expecting a 50 or 100 easy afterwards, when our coach surprised us with the little 3 x 100 add-ons. I was too exhausted to do them, so just did 2.5 x 100 easy back instead.]

    50 easy

    2x thru
    100 FL kick @ 2:00, 2 x 50 FL @ :55, :30 rest
    100 BK kick @ 2:00, 100 BK @ 1:40, :30 rest
    100 BR kick @ 2:00, 100 BR @ 1:50, :30 rest
    [We had 4 swimmers in our lane that made a natural medley relay, so on this set we traded off leads. I led the kick if necessary, then our fly, back, and breaststroke specialists led their respective swims.]

    50 easy

    8 x 50: odds all-out, IM order, @ :45, evens easy choice @ 1:15
    then into 8 x 25, same deal, @ :20 and :40
    [Again, the second part of this set was a surprise coda, with the same result. I had moved over a couple of lanes to race the fast guys on the 50s, and was well and truly done after finishing them. I think the rest of the pool was too, because all but one of us chose to do those 25s as warmdown.]

    extra 300 warmdown

    I am so not a fan of little lagniappes appended to the ends of sets! I like figuring out my goals for each set when they’re given, and adding something else to the mix when I think I’m done really throws me off. I know there’s an argument to be made for being ready for whatever is thrown at you, and finding that you can do more than you thought possible, etc. But one aspect of swimming that I really enjoy is feeling like I know what my body can do, and can challenge myself to be both wise and brave about pacing myself through particular sets or swims.

    But those are just quibbles. In all, I really enjoyed this practice, got to do some fast swimming that I was pleased with, and had fun with my teammates today.
  8. Sarasota Y Sharks Masters 5:30 AM Workout -11/05/10

    by , November 4th, 2010 at 01:48 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 200 3:15
    2 X 150 2:15
    4 X 100 1:30

    1 X 150 swim 2:30
    1 X 100 kick 2:15
    Repeat 5 times

    6 X 50 choice 1:05
    Descend 1-3/4-6

    6 X 25
    odd: build to race finish
    even: blocks-sprint 20

    1 X 125 easy

    1 X 100 from the blocks

    1500 swimmers:12 X 50 1:00
    odd: perfect stroke/easy
    even: race pace

    WARM DOWN: 4 X 50 easy 1:00
    Swim Workouts
  9. Thursday, Nov 4th 2010

    by , November 4th, 2010 at 12:11 PM (Ande's Swimming Blog)
    Thursday, Nov 4th 2010

    Overslept left at 6:05 need to leave by 5:45

    it's time to work on weight loss, speed, strength, & racing,
    then add a touch of taper & a shave

    2010 SCM Meets

    2010 Ron Johnson Invitational Arizona and Southwest Zone SCM Championship
    Sat 11/20/2010 & Sun 11/21/2010
    Tempe AZ
    Got Hotel, flight, & car rental
    found a killer deal
    3 star hotel, serves breakfast, 5 miles from pool for $43 a night!
    3 100 SCM Fly
    5 50 SCM Back
    9 400 SCM IM
    12 50 SCM Free
    17 100 SCM IM
    19 50 SCM Fly
    26 200 SCM IM

    Masters of South Central Regional SCM Championships
    Dec 4th & 5th
    San Antonio, TX
    Hosted by MOST

    whitney Coached
    UT swim Center main pool
    6:30 to 8:00 dove in 6:55ish
    trained with mike nate jon tenielle
    beside larry tyler todd chris ned paul & kevin
    WORE yingfa Jammer

    missed it


    10 x 50 on 40 easy speed held 31's

    50 easy

    10 x 50 on 40 easy speed held 30's & 31's

    assigned 3 x 400 on 5:20 desc
    did 3 x (100, 50 skip, 100, 50 skip, 100)

    assigned 3 x 300 on 4:00 desc
    did 3 x (150, 50 skip, 100)

    assigned 3 x 200 on 2:40 desc
    did skipped 1 & 2,
    did 50 fl easy speed on 40 went 26
    50 bk easy speed went 30

    rested 7 minutes

    50 SDK fast
    roll start
    whitney timed
    went 25.1

    50 easy
  10. I sometimes feel I am falling apart but then....

    by , November 4th, 2010 at 07:31 AM (Mixing it up this year)
    I never let that stop me.

    Still having issues with my left ankle, left elbow and now my right shoulder. I want the first full body transplant when it becomes available. Something young in good shape.

    Oh well I can dream.

    10x100@1:40 Free held 1:28's
    5x100@1:30 Free kick w/fins
    500 Fly kick w/fins streamline this is were I felt the right shoulder begin hurting, not even when swimming
    100 Free w/fins to test out right shoulder seemed ok
    4x200@2:45 Free w/paddles & bouy just made them with seconds to spare
    100 Free easy
    4x50 from dive 15 meters sprint fly rest easy free

    Total 3200 yards
  11. Swim + Stretch, Wed., Nov. 3

    by , November 3rd, 2010 at 09:05 PM (The FAF AFAP Digest)
    I had grandiose notions of reprising the 8 x 100 @ 2:00 LT Death Set from Sept. 30 today. Yesterday, the water was a blissfully cool 80 degrees. Today, the water was, supposedly, 84 degrees. It felt hotter. I was just not up to doing that set in these conditions (possibly at Mason on Friday). Instead, I did the following, which was a pretty fun workout:


    Warm up:

    650 various

    Transition 25s:

    10 x 25 @ :40
    odds = UW shooter (belly, back, right side, left side, twirling)
    evens = long breaststroke pull + cruise

    4 x (3 x 25)
    1st 25 = UW shooters
    2nd 25 = burst + cruise
    3rd 25 = fly drill

    3 x (4 x 25)
    1st 25 = broad jump off side and egg beater kick to wall
    2nd 25 = backstroke start,* 5-6 fast SDKs and then cruise
    3rd 25 = fast underwater free recovery w/buoy
    4th 25 = easy backstroke kick

    * At the Sprint Classic, I tried to use a neutral head position on my backstroke start and not pull in toward the wall. Like this Natalie Coughlin start:[ame=" sal_sports/"]Seebohm Wins, Coughlin Swims into Third - from Universal Sports - Video[/ame] Today, I tried it with my head tipped back slightly more. It felt perfectly natural and I seemed to get into the water cleanly. Going to keep working on this start and playing around with head position. Definitely never pulling in/tucking in again though. (See, e.g., start from NE SCM Champs last year: [nomedia=""]YouTube - Fort SCM 50 back[/nomedia])

    50 EZ

    Speed Set:

    3 x 50 fast fly w/fins, done as:

    50 fly @ 85-90% + 50 EZ @ 3:00
    50 fly @ 90-95% + 100 EZ @ 3:00
    50 fly @ 95-100% + 150 EZ @ whatever

    went 26, 25, 24
    Hard to be more precise with a pace clock.
    24 is pretty fast for me. I'm considering doing more SDKs on my next 50 fly.

    50 EZ

    Aerobic Kick Set:

    20 x 50 backstroke kick w/fins @ :45
    Held 30-32 at an easy pace.
    Went fast on the last one, no extra rest: 23 high-24

    100 EZ

    Total: 3150


    I dropped Lil Fort at swim practice, then went to the Rec Center with Mini Fort. While she swam for an hour, I did:

    15 minutes of RC work

    30 minutes of stretching and yoga



    As noted above, I was annoyed and bummed that the water was so toasty. Tyranny of the noodlers.

    Although it might not seem like much, I am quite tired after that workout. Of course, I am also sore and tired from yesterdays drylands and hypoxic kick. And I had a bout of insomnia that kept me up until 2:30 am or so. The TRX chest press did not agree with my shoulders at all. I am putting that on the "dead to me" list, along with planks.

    Tomorrow is cross country regionals. That really will be my son's last HS race and then it's on to winter crew training.

    Still mulling over NE Champs and wondering whether to swim the 100 fly or 100 IM on Saturday if I go ... And I see a couple possible split requests in my future ... not the 200 fly though!

    Updated November 3rd, 2010 at 10:51 PM by The Fortress

    Swim Workouts , Yoga
  12. DQ Stands for "Doesn't Quit!"

    by , November 3rd, 2010 at 08:23 PM (Too Neurotic to be Suitably Aquatic)
    I needed to take a few days before writing up the Leatherstocking meet, because I'm in danger of getting a little rant-y about my TOTALLY UNCOOL DQ. I'll get to that in a moment, because there were lots of good things.

    Quick note: the Leatherstocking meet at Hartwick College holds the claim of being "The Longest Consecutive Running US Masters Swimming Meet" now that it is 38 years old. But it was a lot smaller this year than the last two years, so if you ever have occasion to be near Oneonta, NY around Halloween, you should make the journey to support this super friendly low key meet. (Except for the one rule crazy ref, to that in a moment.)

    I swam 4 events, mostly trying to get some base times for the season. Was super happy with my 500, which came in at 7:05.16, demolishing my previous personal best of "about half of the day." Coach was cool enough to get my splits:

    50 37.47
    100 42.14 - 1.19.61
    50 43.61
    200 43.28 - 246.50
    50 44.00
    300 43.50
    50 43.83
    400 43.67 - 541.50
    50 42.86
    500 40.67 - 705.16

    So I'm nice and consistent there. But that's my theme: needs all-round improvement.

    Other than that, I did
    100 fly 1:38.62 - that was really about survival. And I survived! Now I need to work on picking up the pace, instead of my methodical plodding. Also, a teammate told me I didn't look like an ass, so mission accomplished.

    And the whole reason I wanted to go was to swim the
    100 free 1:11.99 - I was slightly off my desired seed time, which was 1:11.78. Why that? It's my birthday! I strongly desire to swim my birthday more than I strongly desire to break 1:10. I think I'm having a little OCD problem. I suppose if I finally break 1:10, that will also be good. (For the record, my PB 100 free was 1:11.67, which was just a little too fast.)

    But now, let me get to what should have been an OK swim:
    100 back was a 137.47 with a DQ
    Not a personal best, but hey, backstroke was feeling stronger and smoother than ever, and whenever that happens it means my finish is slower than ever. But here's the thing. I got a decent start and hit all my turns fine. But as I got to the finish, I ducked down a little and noticed that I was just a foot shy of the wall than I thought, so I had to glide in. Felt fine. I warm down and the ref comes over to tell me that I broke the surface of the water with my knee while I was submerged. I was all, "oh, how interesting. Thank you for noticing, I bet that slowed me down, and I appreciate the swim tip. Thanks!" And she was all, "you can't do that." And I was all, "...? Wait, did you DQ me?" And she was all, "yes."

    No one else had actually heard of this rule, Coach had to look it up in a book, but they only had the High School book on hand, and the rule wasn't in that book. But the other ref confirmed that you can only submerge yourself once between the turn and the finish. If you go under again, you can't come up until you touch the wall. And my knee just happened to break the surface while I was trying to glide into the wall on my finish. (As one meet official, who was on my side, noted: how could she be looking at your hand and your knee at the same time?)

    Ya'll, it's a rule to keep people from swimming the whole damn race underwater.

    Ya'll, I'm working on going more than 5 yards underwater. I got punished for doing what elite swimmers do because my finish sucked, and that makes me angry enough to resort to emoticon usage.

    I get that people get DQ'd every now and then. I get that I shouldn't have tried to do the look-behind finish when it's better to risk breaking my arm than breaking a rule. But damnit, we drove for two and a half hours to get to the meet for a few minutes of swimming, and then two and a half hours home. I work for a non-profit and my paycheck reflects that. Sure it's only $5 per race, but I feel like I got ripped off. And when I think about how my stats on USMS will forever say "DQ" where a 1:37.47 should be, that sticks in my OCD craw. Also, I feel like it's kind of ageist. Because I'm a 30-something who every day looks a little more like an athlete (but still feeling on the couch potato side of things) I get held to the standards of elite swimmers? I could point to some of the more seasoned swimmers at the meet who were doing the craziest strokes that HAD to be breaking some rule somewhere who got clean finishes.

    But this rant does no good. I'm going to believe that the refs just got finished with a intense weekend-long rules clinic and were hell-bent on implementing some of the brand new obscure rules that they just memorized. It was like that brief moment of my life where I was licensed to sell life insurance and couldn't wait for people to ask me the difference between whole and term life because I had this knowledge. But this situation is actually less annoying than insurance sales, now that I think on it.

    I'll leave on a positive note here: The meet was a lot of fun, and even though only five FISH were able to attend, I had a really great time, and I met Rhonda in person after meeting her on the forums, and we got these really neat orange certificates with Halloween stickers. And since nobody but me cares, I wrote "1:37.47" over the crossed out line beside "#12 100 Back." Soon enough my backstroke technique will catch, and that time will be crushed anyway.
  13. GRIN Fall Classic! A Lesson in Survival!

    *Ladies and Gentlemen! Boys and Girls! Come one and come all to see - the guy who thinks he can keep going endlessly! Its comical to say the least, he's built like an ox and just about as dumb as one too!*

    So this last weekend I swam in the GRIN Fall Classic at the most beautiful pool in the world - the IUPUI Natatorium in Indianapolis, IN. The GRIN Fall Classic had roughly 80-100 people there, so it was a nice sized meet!
    Since the meet was 2 days, I was able to swim 10 full events! My events on day 1 were: 800m Free, 200m Free, 50m Back, 50m Free, and the 50m Fly. My events on day 2 were: 1500m Free, 100m Back, 100m IM, 50m Breast, and the 100m Free. In retrospect - I'm glad I did it, but I would've probably spent more time warming down and relaxing in between events - instead of none. My inexperience and own false logic betrays me at times.

    So anywho- the meet in review.
    800m Free
    Splits: 51.45, 51.62, 52.09, 52.07, 51.71, 51.92, 52.77, 51.00, 50.77, 48.14
    Final Time: 13:30.11
    I took this swim nice and easy. It was the very first swim of the meet, and I had only done about a 3-400 warmup. I figured this would be a great warmup swim and get me ready for the next four races I had.
    I didn't swim this with any particular goal in mind, I was just keeping my 400m race from the week before in mind the entire time (~6:30) and wanted to come close to double that (13:00 even). So when I finished at 13:30.11 - I was pretty happy with myself! I mean - that's not too bad - losing only 30 seconds over an extra 400 after only having swam for 10 months...

    200m Free
    Splits: 41.96, 46.29, 48.20, 46.86
    Final Time: 3:03.31
    About 2 minutes before I had to get on the blocks I walked over the Nadine Day
    Me: "How do you race a 200?"
    ND: "First 50 easy, 2nd and 3rd build, last 50 all out."
    Me: "So basically slow, slow, slightly less slow, fastish... got it."
    Coach said my splits for that were pretty awesome. So I think I'm going to try and do that again.

    50m Back
    Final Time: 52.22
    In comparison with my last meet time of 53.81 - I should be really happy with the 1 second improvement! With the exception that when I swam it long course it was 53.21. Ha! Looks like I have a LOT of improving to do.

    50m Free
    Final Time: 35.36
    Please note - that was almost a 1 second drop from my 50 free the week before. That race rocked something FIERCE! I was so pumped when I saw that 35 on the board.

    50m Fly
    Final Time: 47.19
    I feel like I do okay in fly... Its definitely better than my backstroke and breast stroke! I'm sure if I spent longer on it, I'd probably see some impressive gains on it. My SDK is starting to get much stronger so I'm hoping to see some bigger improvements in fly as a result. This was also my last event of the day - I don't think I was too terribly tired at this point. I could've done two more events that day!

    1500m Free
    Splits: 42.81, 49.39, 50.57, 50.58, 51.88, 51.19, 51.85, 51.30, 52.25, 51.71, 51.53, 51.25, 51.89, 51.11, 51.97, 51.88, 52.20, 50.48, 51.93, 51.99, 52.03, 51.97, 51.73, 52.61, 52.59, 51.82, 52.61, 52.76, 51.43, 49.03
    Final Time: 25:38.34
    I'm really proud of this time. My split deviations are barely over 1 second between any two 50s! I thought that regardless of how slow I was - that was really impressive to maintain such a consistent rhythm! This race did start to suck about 700 into it. I remember seeing the "29" on the counter and thinking "Oh my God, I still have 30 some odd laps to go!" When I finished this race, I was COMPLETELY dead. It took me longer to get out of the pool after this race than it ever has.

    100m Back
    Splits: 51.86, 55.59
    Final Time: 1:47.45
    This race hurt a lot. It was nearly an hour or so after the 1500, so one would think I was rested enough... apparently I was too rested, because I totally napped.

    100m IM
    Splits: 46.60, 59.94
    Final Time: 1:46.54
    This race was okay for the first 50, but then when I had to keep swimming for the 25 breast, I could barely get my arms around. Since I'm primarily a front end breast stroker (because my kick is still pretty useless - I'm working on it... give me time!) so I'm pretty sure I lost a lot of time as a result. I also didn't pull out because I was dying for O2 by that point as well.

    50m Breast
    Final Time: 54.73
    I had recovered enough to do this "decently" I was still pretty tired though. At this point I was already trying to constantly convince myself not to scratch the rest of my events.

    100m Free
    Splits: 38.82, 45.82
    Final Time: 1:24.64
    So right before the race I was talking to the nice lady who was doing my counting and she said "You put 1:30 here, but I think you can honestly do better. I want to see you do 1:25". Well - I'm one who REALLY hates to disappoint people, no matter how exhausted I am. So when she said 1:25, I was going to go 1:25 even if it killed me. It nearly did too! The first 75 weren't AWFUL, not great, but not awful... that last 25 though was just insanely hard. However - at the end of the race when I'm hanging on for dear life on the end of the lane, she tells me I went a 1:24.... That was a GREAT feeling. Even if I normally swim between 1:25 and 1:30 on my 100s in practice in SCY, it was still fun to break a goal someone set for me.

    So that was my weekend. My 3.5 hour drive home was almost doubled in length when I pulled off at a rest area and passed out for two more hours. What a great nap though!
    Next Meet 12/4. The Question is: Valpo Indiana and the early morning meet in a new pool? Or West Bend Wisconsin and the afternoon meet at the high school pool? Thoughts? Suggestions?
  14. Sarasota Y Sharks Masters 5:30 AM Workout -11/04/10

    by , November 3rd, 2010 at 05:09 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 250 4:00
    2 X 150 2:15
    2 X 100 1:30

    1 X 400 fins optional

    3 X 100 kick 2:15
    1 X 100 easy swim

    4 X 50 1:05
    Descend 1-4. #4 @ 100%

    6 X 25
    odd: build to race finish
    even: blocks-sprint 20

    1 X 75 easy
    2 X 50 blocks
    1 X 75 easy

    4 X 50 choice @ 85/90% 1:15
    4 X 50 easy 1:00
    Twice through breaking between rounds.
    IM'ers: 2 back/2 breast no fly

    1500 swimmers: 12 X 50 1:00
    odd: perfect/easy
    even: race pace

    WARM DOWN: 4 X 50 easy 1:00
    Swim Workouts
  15. Wednesday, 11/3/10

    by , November 3rd, 2010 at 04:25 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    I've had a sinus headache all day. It hurt to do flip turns when I first started. I hope I'm not coming down with a cold or something.

    Warm up
    400 Swim with Fins
    (did 200 free/200 back)
    4 x 100 Choice/1:45 desc No Fins
    (did back, went 1:30-1:28-1:29-1:25)

    Main Set
    12 x 50/50 3rd and 7th Fast As Possible
    (the fast ones were 35-34, the rest 37-38 with 40 after the fast ones)

    1 x 800 Pull with Fins & Snorkel - Negative Split

    Warm down
    4 x 100: 25 Drill - 50 Kick - 25 Swim
    (did one of each stroke in IM order)

    Total: 2600 yards
  16. Wednesday Nov 3rd 2010

    by , November 3rd, 2010 at 02:08 PM (Ande's Swimming Blog)
    Wednesday Nov 3rd 2010

    light & quick to avoid feeling sore

    With meets this close it's time to work on speed, strength, & weight loss, then add a touch of rest/taper/race prep

    2010 SCM Meets

    2010 Ron Johnson Invitational Arizona and Southwest Zone SCM Championship
    Sat 11/20/2010 & Sun 11/21/2010
    Tempe AZ
    Got Hotel, flight, & car rental
    found a killer deal
    3 star hotel, serves breakfast, 5 miles from pool for $43 a night!
    3 100 SCM Fly
    5 50 SCM Back
    9 400 SCM IM
    12 50 SCM Free
    17 100 SCM IM
    19 50 SCM Fly
    26 200 SCM IM

    Masters of South Central Regional SCM Championships
    Dec 4th & 5th
    San Antonio, TX
    Hosted by MOST

    Subscribe to Ande's Swimming Blog

    Sent Whitney a text this morning saying
    "whitney in Nov can we do 2 fast friday type practices a week to prepare for our SCM meets. think we'll get a good turn out for San Antonio"

    whitney Coached
    UT swim Center main pool
    7:30 to 9:00 dove in 6:45ish
    trained in my own lane
    beside tyler chris ned max & kevin
    WORE yingfa Jammer

    did around 200


    assigned: 4 rounds (one each stroke) of
    3 x 025 desc on 0:25
    3 x 050 desc on 0:50
    3 x 075 desc on 1:15
    3 x 100 desc on 1:40
    rounds 1 & 2
    one easy, one skip, one fast from a dive
    rounds 3 & 4 easy on 25s, one easy one skip one fast on 50's, easy 25's on 75, & skip 2 100's one fast 100 from a dive

    round 1 fly 12, 26, 42, 57

    round 2 br 14, 32, 48, 1:08

    round 3 bk 50 bk 25, 100 bk 54.6

    round 4 fr easy 25, easy 50's, easy 25's on 75, skip 1st & 2nd 100 & went 52 low for 100 fr

    100 easy

    50 SDK fast
    roll start
    whitney timed
    went 25.4

    50 easy

    Updated November 3rd, 2010 at 03:23 PM by ande

    Swim Workouts
  17. 5,000 in 90 11/3/10

    by , November 3rd, 2010 at 10:40 AM (The Labours of SwimStud)
    Warm Up

    4 X50 kick fins


    2x200 on 3:10
    2x200 on 3:00
    2x200 on 2:50
    2x200 on 2:40
    100 easy free

    6x50 kick fins

    4x100 on 1:30
    2x100 on 1:25
    2x100 on 1:20
    2x100 on 1:15

    100 easy free

    8x50 kick 1:00
    Cool Down


    OK this made me fail, which is good because now I can go back in a few weeks and try to get through more. On the 200's I got through 2x 2:50 no prob and on 2:40 #1 I came in 2:43ish so went again at 2:50. I then did 2 x 150 to make the yards.
    On the 100's I got down to the 1:20's and on #2 I came in at 1:24. SO stopped there but swam the 2nd leg of the next two 1:15's to rabbit my training partner.

    As written it's 4900 so we added to cool down to get to 5k apiece. To get done in 90 minutes with fairly easy warm up , kick sets and cool down feels good.
  18. Back in my normal pool

    by , November 3rd, 2010 at 07:32 AM (Mixing it up this year)
    Back at the CCAC in Savannah. Water was good temperature. Decided on a mostly drill & leg workout of sorts. Stayed off of intervals until the clocks were turned on.

    500 Free broken on :10R 1,2,3,4,1,2,3,1,2,1
    500 Free every 3rd 25 one arm breath on opposite side
    500 Free kick w/fins every 3rd 25 fast
    5x100@1:45 Fashion model back kick w/fins
    5x100@1:45 Back w/paddles & bouy held 1:37's
    200 Breast kick w/brfins
    200 Breast swim w/brfins
    100 Breast kick w/brfins
    100 Breast swim w/brfins
    400 Free as 50 swim/50 drill choose 4 different drills (fists, fingertip drag, arm stretch, catchup)

    Total 3500 yards
  19. Nov 2

    by , November 2nd, 2010 at 11:32 PM (Keepin Track 2010)
    20 min wu
    4x50 free drills
    Kick50,100,150,200 with flips
    Pull300, swim 6x50 (1:30 base)
    Pull200, swim 4x50 same
    Pull 100, swim 2 x 50 same

    Easy 50

    Drill100 fly, 4x 25 fly on :30
    Drill 100 back, 4x25 back on same
    Drill 100 br, swim 4x25 br
    Drilln100 fr, swim 4x25 fr

    Breakouts and finishes. 1of each stroke.
  20. Gym + Swim, Tuesday, Nov. 2

    by , November 2nd, 2010 at 09:32 PM (The FAF AFAP Digest)
    Made it to the gym and pool with Mini Fort today.


    med ball game in racquetball court, 10 minutes
    (Mini was "bored." )
    tricep passes w/med ball, 15
    flutter kicks in streamline on back on bosu, 2 x 100
    back extensions, 25 x 2 x 15
    total ab machine, 110 x 1 x 25, 120 x 1 x 25
    HS single leg extensions, 35 x 2 x 10, each leg
    standing lat pulldown, 140 x 2 x 10
    overhead squats, 45 x 2 x 10
    TRX body rows, 15
    TRX one legged squats, 15 each leg
    TRX chest press -- ugh! These are harder than they look and feel quite stressful on my shoulders.

    The TRX has been set up in my gym more frequently lately. They seem popular with the trainers; Q would call them "trendy." I need to review my exercise list, so I can try out some more things.

    Mini refused to stretch with me. Couldn't be bothered.

    I can tell I need to do RC exercises more regularly ... Shoulders are a bit twingey. These look like some good ones, if you want a change from standing and doing them:


    Swam with Mini, but did separate workouts b/c she's not an SDK freak. Didn't have much time b/c we went during Lil Fort's soccer practice (which is now 90 minutes). The pool was a cool 80 degrees.

    Warm up:

    700 various

    Hypoxic Sets:

    8 x 100 @ 2:00
    odds = each 25, dolphin kick on belly to 15+ meters, cruise free to wall & open turn
    evens = each 25, dolphin kick on back to 15+ meters, easy backstroke to wall with back flip turn

    50 EZ

    8 x 50 w/fins @ 1:10
    odds = 25 easy speed fly (kick to 15 meters) + 25 UW shooter on back
    evens = 25 breast with pullout to 15 meters + 25 free, 1 breath

    50 EZ

    Mini Speed Set:

    4 x (25 AFAP kick + 25 EZ)
    2 flutter kick shooters
    2 backstroke kick, no SDK

    I would've done more, but was trying to give Mini tips on sprint free. She is not a sprint freestyler, all short axis.

    100 EZ

    Total: 2300



    Was happy to get in two workouts today, though the swim was short. I'm actually fairly tired right now. Perhaps I'll actually bust out a workout over 3000 soon. Last one was Oct. 16 ...

    Updated November 3rd, 2010 at 11:29 AM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts