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  1. Dance in the morning, drink at night!

    Saturdays usually find me at ballet class. For the past few weeks, though, while rehabbing some Achilles tendonitis, I have been doing a floor-barre class instead. If youíve never heard of floor-barre, itís a really fiendish set of exercises done lying down that are designed to work most of the major muscles essential for balletóabs, adductors, glutes, and ďoutward rotators,Ē ie those hip muscles responsible for turning your legs outward like ballet dancers do. Itís only an hour class, but pretty intense.

    My first meet is two weeks from todayóthe Bearcats Sprint Meet at Baruch College in Manhattan. I will be swimming 50 FR, 100 BK, and 100 BR, and probably two relay 50s. My last meet was in June, so itís been a while. Here are the things I need to do between now and then to feel confident at my meet:

    1. Work on my backstroke starts.
    2. Do some sprint BR, and continue BR turn work.
    3. Do some fast FR from a dive.
    4. Practice some FR turns at 50-sprint speed.
    5. Scout out Baruch College pool for a quiet place to cocoon during meet. [In addition to sitting with my teammates and/or meet buddies, which I do for most of the meet, I generally like to find a little corner away from the action where I can go when I need some focus time before my races. Since my team practices at the Baruch pool, I can scout this out ahead of time. The diving areas of pools often work for thisóempty plastic hot tubs or spaces under trampolines provide promising spotsóbut Baruch has no diving boards. Iím sure I can find a spot somewhere nearby, though.]
    6. Decide on meet suit.

    Iím going to my teamís wine tasting tonight, then to our Sunday morning workout tomorrow. Should be an interesting combination!
  2. Traditional Saturday workout

    by , November 7th, 2009 at 02:41 PM (Mixing it up this year)
    Just the usual 2000 yards with the girls today. Nothing fancy, I let them pick the drills.

    Now on to house cleaning. YUCK!
  3. Sat Nov 7th, 2009 Trained with UT men

    by , November 7th, 2009 at 02:27 PM (Ande's Swimming Blog)
    Sat Nov 7th, 2009

    Trained with UT MEN


    University of the Incarnate Word (SCM) Masters Meet
    Saturday, November 21 & Sunday 22, 2009
    13 Days till San Antonio

    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach

    26 Days till Long Beach

    FOUR OR MORE SDKs off EVERY wall


    8:00 - 10:00
    Eddie & Kris coached
    UT Swim Center main pool north end
    Swam with UT men
    dove in 8:06 had to park far, team dove in around 8:04

    WORE briefs

    warm up


    several rounds of 150 200
    skipped a few 50's

    2 rounds of
    2 x 50 k on 50 100 k on 1:40
    2 x 50 k on 45 100 k on 1:40
    2 x 50 k on 40 100 k on 1:40
    eddie said I could do what I wanted but I did the set 1,200 k

    assigned 6 x 50
    did 3 x 50

    changed into my oldest B70

    main set quadrathlon
    UT Men wore briefs did 150's of each stroke, I did 50's
    we went in 6 or 7 heats of 6
    lanes 1 & 8 were swim down lanes
    off blocks coaches go
    Eddie timed me
    swam down around 150 to 200 after each swim

    50 fly 23.4

    50 bk 24.5 went too deep on start

    50 br 29.3

    50 fr 21.9
    Swim Workouts
  4. Day 49

    5x100 FR@2:00
    300 Kick
    200 Drill

    2x200 FR Pull@3:30
    2x100 FR Pull@2:00
    2x50 FR Pull@1:00

    200 Easy

    1900 SCY Indoors Solo

    started the pull set thinking I could do 5x200 pull...after 2 I changed the set...still not ready for that much.
  5. P90X Plyos, Fri., Nov. 6

    by , November 6th, 2009 at 08:21 PM (The FAF AFAP Digest)

    Too busy to hit the pool or gym today, so I decided to do the P90X plyo DVD late this afternoon. It's 60 minutes, with about 15 for warm up and warm down. It's a pretty butt kicking intense workout. My thighs were definitely burning at parts, and I ignored the "now speed it up" instruction that came at several junctures. I can see where people say this is a fat shredding/calorie burning workout -- you're really working all the body's large muscles. I didn't feel the need for a heart rate monitor, which they recommended. My heart rate was up, but not super high. Next time, I'll probably try to do the individual plyos more intensely. I wouldn't recommend jumping into this workout without having done some plyos beforehand. Of course, you can do it in a modified/easier way. It felt l like an hour of squats! I am wondering how the legs will feel tomorrow ...

    And I did not hit pause even once!

    Here's what's in the workout:

    The exercises are grouped into rounds, and each round gets repeated once. The breakdown is as follows:

    1) Jump squat, run stance squat, airborne heisman (lateral leaping), swing kick
    2) Squat reach jump, run stance squat with direction switch, double airborne heisman, circle run
    3) Jump knee tuck,* jumping lunge, leapfrog squat, twist combo
    4) Rock star hop, gap jump, squat jack, military march
    5) Run squat with 180 jump, lateral leapfrog, monster truck tire, hot foot
    6) Bonus round: pitch & catch, jump shot, football move (60 seconds each)**

    * This plyo is the hardest in the context of the workout. It's so hard to do them continuously. And jumping from a standstill is harder than squatting first.

    * Out of pure stubbornness, I didn't do the catch and pitch. Seemed too irrelevant. So I did jumping jills during this part. But I liked the jump shot and football move.

    An description of how to do each plyo is found here:

    And other descriptions of the DVD:

    I don't have any other P90X DVDs. But my son said they did the Ab Ripper DVD at his dryland/weight training practice for crew. Even he admitted it's hard, so I'm assuming that's true as he's tough as nails. My brother, who has lost 20 pounds on the P90X program after being lazy with two toddlers for a few years, says the Core Synergistics one is pretty taxing and effective as well. I'm fairly sure there's nothing in either one that you couldn't do on your own.

    Death of Squats:

    Got this email from the company I bought my power wheel from. Can it be true, Q?

    Updated November 6th, 2009 at 08:32 PM by The Fortress

    Strength Training and Dryland Workouts
  6. May I Take Your Order

    by , November 6th, 2009 at 07:45 PM (Meet Director's Path to Tranquility)
    "The art of progress is to preserve order amid change and to preserve change amid order"
    - Alfred North Whitehead
    Meet Entry
    Event Order

    Our next step this year was to finalize the meet entry and submit it with our application to receive our sanction. The meet entry first designed and developed during our initial meet has remained essentially the same each year since.

    When the procedures, policies, etc. were first put together for the meet, I decided (since I was the first director) to design and run a meet the way I thought it should be. Although not a meet-aholic, I did have some definite ideas on how not to run a meet based on what saw at our local ones. The order of events was one item to take a fresh new look at.

    First, I like to swim all breaststroke distances, so I wanted all stroke events to be spread out. I attend a local SCM meet every spring where two breaststroke events are separated by only one event, despite hitting the meet directors over the head every year to get them to move one of them. I did not want anyone whining at our meet, so the order was developed to benefit those who like to swim all three distances of one stroke.

    Second, some swimmers like to swim all 50s, and some nuts like to swim all 200s. These were spread out to allow swimmers to do so. Since the 500-free tends to drag on and is popular (we were the only Potomac Valley SCY meet offering this event), it was placed first to get it out of the way. If it was last, a lot of people would leave before the end of the meet out of boredom. The best attempt was made to separate stroke events from IM events, since almost every IMer has at least one good stroke event to swim.

    Ever been to a meet where you did not sign up for two events because they were too close to one another, and then discovered at the meet that there was a break between them? Our break in the middle of the meet would be clearly indicated on the meet entry to prevent those surprises.

    We planned the coconut relay for the end of the meet, and wanted swimmers to stick around to enter it. I tried a little meet engineering and swimmer manipulation. With the 50-free being the most popular race, it was placed as the next to last event, to keep a large number of swimmers around for the fun relay. The last event was the 400-IM to give the awards table time to enter the previous 50-free results.

    One final note about the event order. All local meets I attend have the same event order year after year after year after year. Unfortunately, this prevents me from trying certain events because they are too close to my prime events. Our Tropical Splash event order is changed every year. A few events like 500 and 50-free and relays remain constant in our order, but all others are rearranged annually to keep the meet fresh, and to give swimmers a chance to try other events.

    This year after the order was finalized and sent in for the sanction, I took another look. There were more longer events in the first half and more shorter ones in the second half. Oh well, maybe this year I will get our first complaints about the meet order. And maybe the sprinters will stick around to the end to "swim with the 'nuts."

    • Come up with some way to keep the meet fresh every year.
    • Come up with a good event order (or end up discouraging swimmers from entering.)

    Updated November 10th, 2009 at 06:58 AM by Rnovitske

  7. Run plus swim

    by , November 6th, 2009 at 07:43 PM (Elise's Fitness Fun)
    Did a 10k recovery run at a 9:40 per mile pace. Beautiful day to do a run with the leaves starting to peak.

    Swam an easy 1800 yards while team was practicing. Got to do some starts with the team. The coach noted that my reaction time was slow but my jump off the start and break-out were great. This is good to know. Hope to work a little bit on the reaction thing.
  8. Thursday November 5, 2009

    I slept in Thursday. I swam Thursday night on my own before pilates. I had just over 30 minutes. I was planning on running before pilates but my running shoes were at work (beside my purse oddly enough).

    200 FR
    200 K
    200 Pull
    200 FR

    6 x 50 done as 2 x (50 fl, 50 br, 50 fr) on 1:00

    25 fast - went :15
    50 fast - try to go 25 time x 2 +1 went :31
    100 fast - double 50 time and add 2 - went 1:09 - felt awful I was thrashing - blech! I've gone 1:04/1:05 in practice before.

    75 ez

    3 x 50 ez fl, br, fr

    Hour of pilates on the reformer. LOVING pilates. Hope to try hot yoga this weekend now that I'm back and back to 100%.

    My plan for tomorrow is to get up early (yuck) and swim. Then go back to bed then run a couple of miles.

    Sunday I want to run and do hot yoga. I'm trying like crazy to get in shape for Long Beach.

    Events at Long Beach:
    100 Free (Friday)

    50 Free & 50 Fly (Saturday)

    100 Fly, 200 Free, 100 IM (Sunday)
  9. Mental Health Day Swim

    I took a vacation day today, mainly because I seriously needed to get away from my office far a day to preserve what's left of my sanity. Also, my pool will be closed this weekend for a USA Swimming meet, and this gives me a chance to get a swim in. (The pool closes early on Friday nights and I generally can't get to the pool in time.)

    Anyway, I went to the pool around 1:30 and I was surprised to find that it closes on Fridays from 2:30 to 5, for the kids' team workout. This meant a short workout.

    But I also found (not for the first time) tha ti ave a lot more energy in daytime workouts than at night. I suppose this makes sense -- I'm not as tired (or worn out) from my job. It may not be totally physical fatigue, but the mental fatigue has an effect. Anyway, it was the best quality workout that I've had all week -- faster swims -- even if it was shorter.

    I should do this more often -- if I can.
  10. Fri Nov 6th, 2009 DOUBLE

    by , November 6th, 2009 at 03:38 PM (Ande's Swimming Blog)
    Fri Nov 6th, 2009 NOON
    2nd work out today

    decided to go to the NOON work out & take another whack at the 100 SDK for time
    kinda like a prelim final meet. plus I need to be ready to race 5 or 6 times a day

    Sat Nov 7th 8:00 am I'm going to work out with UT MEN, do a quadrathlon

    ADDED THE LINK to the meet infor for the Incarnate Word SCM Meet, I really like this pool & hope we get a great team turn out.


    University of the Incarnate Word (SCM) Masters Meet
    Saturday, November 21 & Sunday 22, 2009
    14 Days till San Antonio

    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach

    27 Days till Long Beach

    FOUR OR MORE SDKs off EVERY wall


    NOON to 1:15
    Tyler coached
    UT Swim Center main pool north end, set up for
    Swam with Larry, Erin, Max & James Fike
    arrived 12:20 ish

    WORE B70 legs

    warm up


    100 easy

    100 easy

    assigned 4 x 50 fast on 2:00
    did 3 kick, went 27, 27, 24.8

    assigned 5 x 200 fast on 4:00
    did a few easy speed 50's

    assigned 10 minute pull
    skipped it

    changed into my
    B70 Full

    100 SDK fast for time from dive
    roll off blocks
    tyler timed
    went 53.9
    (my lifetime best 100 SDK time)
    went out easier but still surfaced to breathe & broke streamline,
    going to try surfacing & staying streamlined

    100 easy

    25 belly SDK fast
    roll start
    tyler timed
    went 9.9
    15 meter split 5.6

    25 easy

    Noticed my B70's left BUTT cheek has a rip
    Swim Workouts
  11. Friday afternoon playdate with the water

    I swam solo this afternoon, and my swim really felt more like playing than working out. Here's what I did.

    1000 warmup

    10 x 100 IM @ 1:45, odds standard IMs, evens IM variants
    [For the IM variants, I did all-breaststroke-kick IM, upside down IM, corkscrew IM, IM-order-arms-with-reverse-IM-order-legs, and feet first IM (just a 50 of this, since it's pretty slow)]

    Then a thoughtful 400 IM combining kick and swim, focusing on what body movements were propelling me through the water, what might be impeding that movement, how I was powering various motions in my stroke, whether muscles I wasn't using were staying relaxed, that sort of thing.

    Then, since I was feeling in that sort of mood, I did one of my favorite technique sets, which I think of as "wrong way/right way" 50s. Basically, you exagerate a stroke flaw on the first 25 of a 50, then fix it on the 2nd 25. Here's the freestyle stroke flaws I focused on doing, then correcting:
    *unstreamlinedness (not just on the push-off, but on hand entry, body position, and kicking amplitude)
    *head position--looking ahead rather than down at bottom of pool
    *crossover arm entry
    *back arching
    *dropped elbows
    I did these 5 flaws twice through, for a total of 2 x (5 x 50). It is amazing how easy and good it feels to your stroke efficiently after swimming it really badly.
    Then I did a 50-100-150-200 FR progression on ample rest,focusing on maintaining great form throughout.

    Then, since I hadn't done much of anything that felt hard, I did a semifast kick set, 12 x 50 K @ 1:00, odds FR, evens ST. I tried to keep all the kicks under :50, and on the last 3 I replaced the first 25 of the 50 with a sprint 25 swim.

    Then easy 200 plus some sculling and dophin jumps to warm down.

    I left feeling dreamy and eager for my meets to get here!
  12. Lots of Backstroke

    by , November 6th, 2009 at 01:52 PM (A comfort swimmer's guide to easy swimming)

    SCY, with Carrie

    300 swim free
    200 IM kick
    300 pull back, w/buoy only

    swim 3 sets of 4 x 100 back:
    Set #1 on 1:40,
    (averaged 1:28, took about 20 extra sec after #4 so the clock could come to the top)
    Set #2 on 1:35,
    (averaged 1:25, took about 40 extra sec after #4 so the clock could come to the top)
    Set #3 on 1:40:
    (averaged 1:24, this set hurt a bit)

    100 easy

    pull free w/paddles&buoy:
    3x around: {150 on 2:30, 50 on 1:00 fast}
    (averaged 2:05 on the 150's, 35 on the 50's)

    swim down 200
    Total: 2900 yards
  13. Sarasota Y Sharks Masters 5:30 Workout -11/07/09 -SCY

    by , November 6th, 2009 at 12:57 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    2 X 200 3:20
    4 X 100 1:30
    8 X 50 :50

    6 X 50 kick 1:15

    1 X 100 moderate 1:45
    4 X 50 descend 1-4 1:15
    Swim the set twice

    1X 50 easy 1:00
    4 X 25 fast :40
    1 X 50 fast*from the blocks*
    Complete the set 4 times.

    6 X 50 1:15
    25 underwater/25 fast

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  14. FAST Fri Nov 6th, 2009, lifetime best 100 SDK

    by , November 6th, 2009 at 11:11 AM (Ande's Swimming Blog)
    Fri Nov 6th, 2009

    Following Moscow world cup at

    6:00 pm Today UT Women have a duel meet vs A&M Women in Austin, TX

    8:00 am Tomorrow I'm doing a quadrathlon with UT Men


    University of the Incarnate Word (SCM) Masters Meet
    Saturday, November 21 & Sunday 22, 2009
    14 Days till San Antonio

    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach

    27 Days till Long Beach

    FOUR OR MORE SDKs off EVERY wall


    SCY no blocks
    %:30 - 8:00
    whitney coached
    UT Swim Center diving well
    Swam with tyler, todd, nate, ned, mike & mark

    WORE B70 full

    warm up
    15 minutes choice


    200 FREE FAST FOR TIME on 5:00
    went 1:52

    4 x 50 fr fast on 2:00
    went 25, 24, 23, 23

    moved up to diving well where we swam in 5 stations 5 minutes in each one, minute & a half to move.
    1) 10 x 25
    odds FL fast on 15 went 12's
    evens easy on 45
    2) 5 x 50 on 1:00 done 25 SDK shooter 25 easy K on back
    3) 5:00 swim (did half)
    4)5:00 pull (did half)
    5) vertical kick:
    assigned :30 sec with weight
    :30 no weight,
    Did :30 with weight :30 rest

    100 easy

    rest 5:00

    100 SDK fast for time from dive
    went 54
    (which is my lifetime best 100 SDK time)
    needed to stay streamlined longer on 2nd 50

    100 easy

    Updated November 6th, 2009 at 03:20 PM by ande

    Swim Workouts
  15. The Fly Nut is Back

    by , November 6th, 2009 at 07:56 AM (Mixing it up this year)
    Just felt so good this morning and it was Long Course, I couldn't help myself. Yes I did the 500 Fly but with fins. It was EASY!

    400, 300, 200, 100 @:15R Free
    500 Free Kick w/fins
    500 Fly w/fins
    500 Back kick w/fins concentrate on strong kick with good rotation
    300 Free w/paddles & bouy Long stroke
    5x100@2:00 Free sprint 15 meters in and out of wall
    200 Free EASY

    Total 3500 meters
  16. Swim and Yoga

    by , November 5th, 2009 at 10:41 PM (Elise's Fitness Fun)
    A big workout day for me! I know I will sleep well tonight!

    Warm-up: 500 easy free, 300 kick

    100, 200, 300, 400, 500 free - work streamline and stroke - 30 seconds rest

    6 x 100 with fins - 35 underwater, 65 easy - 1 minute rest

    100 easy

    10 x 50 - build on 30 seconds rest- did free/fly on odds and free/free on evens

    500 stretch out swim

    4 x 25 fly with fins AFAP on :45

    100 easy

    4 x 25 back with fins AFAP on :45

    200 easy


    Immediately went to the yoga workout after this workout. I was pretty tight in my hamstrings. Must be from the running.

    Have had a change of heart about the swim meet on December 5. Schedule looks like I may be able to do it afterall. It sure won't be pretty, but I really need to get a meet in as it has already been 5 months since my last one. Don't want to wait until Auburn or else it would have been 8 months!

    Don't know what I will swim yet, but definitely planning on the 50 fly. Thinking about 50 free, 50 back, 100 I.M., and 100 free.
  17. 11-05-09 got one out of two workouts in

    by , November 5th, 2009 at 10:18 PM (Swim like an Orca, but faster !)
    Folsom Aquatic Center

    2x100FR, 2x100 BK
    (Did a segment of Chris's workout from the 28th of Oct. I swam this as a recovery swim)
    300FR on 4:15 ...on 5:00
    200IM on 3:30
    100BK on 2:00
    300IM on 5:00 (done as s/d/d or d/d/s)
    200BK on 3:20
    100FR on 1:25
    (added about 10-15 seconds to change goggles to vanquisher plus for backstroke, between each set...outdoor pool, bright sun.)

    50 cool

    Very very sore and had a hard time with making the intervals...
    Since it was intended to be a recovery w/o, I didn't sweat it.

    Folsom is a warmer pool @ 80 degrees (warmer than my home pool; Union Mine) by about 2 degrees and its 7 ft deep end to end. The bottom markers are not equidistant so the far end you have to take an extra stroke before the turn, otherwise you will turn and No Wall! They have lockers, benches and hot individual showers!

    Ever since Union Mine got its boiler replaced, they have been keeping the temp at around 77-78, the thermometer says 80, but it lies! If you don't keep moving, you will get cold. One of the master swimmers started a petition to turn up the heat a degree or two, a lot of people have signed, so hopefully the powers that be will warm it up a bit.

    I wanted to make this evenings AQUM workout, but I decided to feed the horses, goats, dog and cats, then take out the trash, which requires driving up a gravel road. By the time I hit the road, it was too late Kind of senseless to arrive late to practice, then have to rush out so I'm not late for work.

    Job search is not so good, my current boss asked if I could relocate to Dallas. Dallas Aquatic Masters has 6 pools to choose from, pretty cool...However, my wife has an excellent job, I have a Junior in High school and I'm a native Californian; I could never give up my Pacific ocean, Sierra Nevada mountains, American River and cold local pool!
    Swim Workouts
  18. Choosing Meet Events

    Now that I have decided that Iím NOT attempting to swim all the events this season, I need to figure out what I AM going to swim. My two upcoming SCM meets are

    *Nov 21: The 1st Annual Bearcat Masters Invitational Meet, Baruch College, Manhattan
    *Dec. 5-6: Colonies SCM Zone Championships, Dec. 5-6, Flushing Meadows Corona Park Pool in Queens

    Zones is the meet Iíll be tapering for, so Iíll start by looking at its event order and figuring out what Iíll swim there. Iíll use the Baruch Bearcat Meet to swim events that Iím unable to swim at Zones, or want to swim twice this season. One of my criteria for choosing races is my goal of swimming personal 40-44 AG bests; this is my last year in that age group.

    At Zones I can swim 5 events per day (not per session). Itís a local meet, so there will probably be enough teammates there to count on some relay swims.

    Saturday Dec 5 MorningóSession #1
    1. Women 400 FR: I havenít swum this event SCM since 2001, so I would pick up an automatic AG best time. I did swim it LCM in 2008 (5:16) and was pleased with that time, but the experience didnít leave me eager to swim it again any time soon, let alone open a multi-day meet with it. I think Iíll pass.
    2. Mixed 400 Medley Relay
    3. 200 BR: Iíve only swum this event once before, in 2008, so my AG/Masters/Lifetime best for SCM is a 3:16 (1:36). I would like to swim it again and see if I can better that time. One complicating factor may be the relay right beforehand.
    4. 50 BK: One of my fave events. My AG best is 34.45, which I swam as relay leadoff in 2006. I donít know if I can better that, but I definitely want to swim this. A 50 right after a 200 probably wonít be too much of a problem, especially at a biggish meet.
    5. 100 FL: I donít have an AG best, so this would be a gimme, but I donít particularly want to swim it, all the more so since I would be swimming events right before, and going into it a bit tired.
    6. 100 FR: My very least favorite event. My AG best is 1:09, which is probably beatable, but nope, not swimming this.
    7. 50 BR: I really like this event and am always up for seeing what the breaststroke speed gods have in store for me on any given day. My AG bestis 38.98. This is one of several events where my masters PR for LCM (37.8) beats my best SCM time (38.0).
    8. 200 BK: I like this event, but have already swum it well once this year (2:45 in May). I think Iíll skip this fatiguing event in the interest of conserving some energy for later swims.
    9. 100 IM: This used to be one of my fave events but Iíve struggled with it in recent years. Iíd like to see if I can beat my 1:16 AG best.
    10-12. 200 FR Relay: I definitely hope I get to swim this. Swimming leadoff to get a 50 FR time would be really great.
    Saturday Dec 6 AfternoonóSession #2
    13. Mixed 800 Relay: Please not. 200 FR is my other very least favorite event, although swimming it with relay buddies is better than swimming it as an individual event. Besides, I would like to save my energy for the next event.
    14. 400 IM: I swam this event for the first time ever about 10 years ago, when I was trying out a new event every year, and immediately fell in love with it. I love training for it, and love the challenges of swimming it well. My AG PR is 6:02, and it will take a good swim to beat that. I have an outside shot of swimming under 6:00, which would be cool.
    15. 800 FR, and
    16. 1500 FR: I was willing to swim one of these as part of my every-event project, but now that Iím no longer doing that Iím not inclined to impersonate a distance freestyler this season. Iíve never really engaged fully with the challenges of swimming a distance free race, so maybe that is a project for another season.

    So, that gives me for the first day of Zones: 200 BR, 50 BK, 50 BR, 100 IM, and 400 IM.

    Sunday, December 6 MorningóSession #3
    17. Menís 400 FR: Hurray! Iíll get to sleep in!
    18. 400 FR Relay: Will swim if coerced. See comments about 100 FR above.
    19. 200 FL: I actually like this event ok. Itís another Iíve never fully engaged with. I have a glide-y fly that is pretty easy to swim, and thatís what I did the last time I swam this (2:57). To go significantly faster Iíd really have to work on maintaining my regular fly strokeówhich is about 10% faster, but about 20% more effortfulóover a 200, and I donít really want to make that a focus this season. So Iíll skip this one.
    20. 100 BR: Iíve been doing more breaststroke in recent years, and am eager to swim it again after being sidelined this summer with my knee injury. I donít know if I can beat my AG best of 1:28 (41.8), but Iíll see what happens.
    21. 50 FR: I love 50 Frees! But I also like the events before and after it. I'd like to go under :30; oddly enough, my 40-44 best is 29.9 in both LCM and SCM.
    22. 200 IM: One of my fave events. My AG best is a tough 2:41. I definitely want to swim it, and will see what I can do.
    23. 100 BK: I love 100 BK as well. That puts 4 of my faves right in a row. My AG best is a 1:16; I swam a 1:17 LCM this summer so might have a shot of besting that one.
    24. 50 FL: I generally jump at the chance to swim a 50 of anything, but am just not feeling the love for my fly right now. My AG best is 32.9, which is a pretty good time for me.
    25. 200 FR: My AG best is . . . um. . . a 2:39. Also, this is another event where my LCM best currently beats my SCM PR. But those are not enough inducements to swim this wretched event, or to do the training it requires.
    26-28. 200 Medley Relays: Hope to swim this, and maybe get an extra go at a good 50 BK time!

    So, the events I would like to swim on Sunday are the 100 BR, 50 FR, 200 IM, and 100 BK. The trouble is, these are all clumped together, and 4 events back-to-back is probably just too much. Iíll probably sign up for all of these, and decide nearer to the meet (after the timeline is published) which I want to swim and which Iím willing to scratch. Itís possible that I might get a time for the 50 FR from a relay the previous dayóif Iím happy with my relay swim I could skip it as an individual event. I could also swim the 100 BR, 50 FR, and 100 BK at the Baruch meet two weeks before, then skip the ones I was most satisfied with at Zones. I think that is what I will do.

    So, now Iíve worked my events. Iíll send in my entries, think about my goals and keys for each event, and figure out what I need to do during my training between now and then to prepare myself for swimming fast!
  19. Vids from Sprint Workout, Thurs., Nov. 5

    by , November 5th, 2009 at 08:15 PM (The FAF AFAP Digest)
    SCY @ GMU w/Speedo & Jazz:

    Warm up:

    700 variety

    1 x 25 medium fast back SDK + 25 EZ

    Pre-Sprint Set:

    6 x 25 dolphin free*

    4 x 25 burst kick**

    4 x 25 dolphin breast***

    * Dolphin free is where you use a dolphin kick instead of a flutter kick in free. The kick occurs when the hand enters the water. You can have a single frequency or double frequency kick. The first 3-4 I was not doing a dolphin kick but using a combo body undulation + flutter kick. This felt pretty natural, and may not be too far off my sprint freestyle, which I'm been told has some dolphin action. It certainly felt like I had more DPS. Might not be a bad way to swim a 100 free b/c I can't keep up a fast windmill for a 100.

    ** Burst kick = push off, streamline w/SDKs, then burst into huge overkick with feet coming completely out of the water, cruise the last 10 yards free.

    *** Dolphin breast = a drill where you do an evil pull with fins. We used the fins as a "grip," and didn't do a dolphin kick with them. This forces you to concentrate on and perfect your pull without having your hips drop.

    Collectively, these three mini-sets made for a great pre-sprinting warm up.

    Speed Work:

    2 x (25 medium fast SDK on back + 25 EZ)

    1 x 25 AFAP free + 25 EZ

    1 x 100 cruiser back SDK

    100 EZ

    Drill set:

    After Jazz & Speedo left, I did a short drill set.

    4 x (3 x 50 w/fins) @ 1:00
    #1 = dolphin kick on side
    #2 = single arm fly drill
    #3 = 25 easy speed fly + 25 DAB

    100 EZ

    Total: 2150

    10 minutes in hottub



    This was a super fun practice. We spent a lot of time chatting about technique and training and drills, so also very informative. We didn't do a lot of speed work, which was good for me b/c my legs were still absolutely fried from yesterday's effort. It was more of a recovery workout actually. I had considered doing the P90X plyo video tonight, but I think it's better to wait until tomorrow. We did see the GMU college and masters coach briefly. I tried to assure him that Pete was putting in the yards, but he didn't seem to believe me ...


    We took a 6 videos. The quality isn't great, but they're still informative. Here they are:

    Speedo & Jazz 25 AFAP free, 2x:

    [ame=""]YouTube- Speedo & Jazz 25 free[/ame]

    [ame=""]YouTube- Speedo & Jazz 25 free[/ame]

    Wolfy is the expert, but the things I quickly notice are: (1) Jazz is entering thumb first, especially with his left hand. (I think he's doing this intentionally to quicken his catch, but it can hurt the shoulders), (2) Pete's head position is a little high; (3) Jazz has the edge on kicking.

    Speedo & Fort 25 free AFAP
    (Battle of the Latent Loper and the Straight Arm/Windmiller)

    [ame=""]YouTube- Speedo & Fort 25 free[/ame]

    My head position is way too high. I need to work more on correcting this. Part of this may be the dolphin action.

    Fort SDK Shooter:

    Garden variety demo shooter. Everyone should work on these in practice.

    [ame=""]YouTube- Fort SDK Shooter[/ame]

    Speedo's Start:

    [ame=""]YouTube- Speedo Start[/ame]

    Think you need to keep your legs together on the start!

    Fort Cruising 100 Back Shooter:

    This is not a fast example; my legs were too cooked for that. This is a hypoxic 100 shooter. I came up at the flags after smashing my heels on the wall getting too close the first time. Jazz said I sounded like a whale with my big exhale and inhale at the third wall and that my hypoxic work was costing me brain cells. You can see how he gets the girls.

    I'd like to film a very fast 100 w/MF from underwater sometime.

    Oh, and I was surprised my feet/legs were apart more than I thought ... Looks like I took 12, 12, 13, 14 kicks (but then I didn't come up at the flags on the last 25).

    [ame=""]YouTube- Cruiser 100 Back Shooter[/ame]

    Food Blog:

    Breakfast: smoothie with kiwi, blackberries, strawberries, blueberries, 1/2 scoop of whey protein, flax seed oil and coconut water

    Snack on way to workout: balance bar and cliff shot blocks

    Lunch: large salad w/lettuce, grilled chicken, tomates, peppers, parmesan cheese and flax
    seeds; fruit salad with kiwi, blackberries and blueberries

    Dinner: homemade mac & cheese, steamed peas & carrots

    Drank Pure Sport during and after workouts again.

    Will have a snack later b/c I'm still hungry and don't have She Puffery's iron discipline. Plan on a glass of chard too, as my wine fast won't begin until Nov. 13. She Puff thinks this one will be tough. I'm slightly worried that I will have trouble falling asleep without my chard fix. It's almost become part of my bedtime routine. lol

    She Puff also did my hypoxic kick set from yesterday and thought it was easy, proving that she is a kick ass kicker. I have to go look at the refinements she made to my set. She really should just stop protesting and become a backstroker ...

    Updated November 6th, 2009 at 03:59 PM by The Fortress

    Swim Workouts
  20. Non-Garbage recovery

    by , November 5th, 2009 at 08:08 PM (Random Nonsense)
    I told Quick I would post this, but it is pretty boring.

    The goal is to work on my new stroke and reintegrate my kick with it. It kinda stopped when I started thinking about my arms.

    Recovery day

    Warm up
    200 free
    300 kick
    200 free
    300 back

    Main Set
    8x25s kick swim (kick hard to mid pool, then try to maintain the kick but full stroke. Hard to coordinate for me)

    200 back

    24x25 Focus
    - eyes down
    - wide entry
    - don't lift head on breath
    - consistent kick during stroke
    - consistent kick during breath
    - KICK
    - six beat kick in tempo with arms
    - pull straight back from entry
    - enter with finger tips not thumb
    - KICK
    - no outsweep
    You get the idea. Each 25 I was just trying to swim perfectly, and finding lots of things that were falling apart when I tried to fix something else.

    Why did I need a recovery day? Today was my 7th day in the water and yesterday was team sprint day which happens once a month kinda randomly. We consolidate from 18 lanes to 8, divided into two groups (fast and not as fast). Then the fastest people lead each of the lanes, then the next fastest, ect. Everyone should be in a "heat" with people who might be about their speed.

    The workout was something like this:
    200 Pull moderate
    4x100 descend on 1:40
    - went 1:10 to :59
    200 Pull moderate
    3x100 descend on 1:40
    - went 1:06 to 1:00
    200 Pull moderate
    3x100 descend on 1:40
    - went 1:03 to 1:00
    200 Pull moderate
    4x50 FAST on 1:00
    - went :30 to :28

    Most importantly, I only let the fast sprinter beat me on the first 3 100s. He wasn't able to bet me again after that. He lacks endurance but is actually a much faster/better sprinter than me. His name is not Paul.