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  1. I need a new swim cap!

    This morning I went up to Riverbank State Park and had a little LCM day-before-the-meet swim. It felt good to stretch out in the long pool. It was a beautiful day here, and the views of the Hudson through the pool windows were inspiring. Here’s what I did:

    1000 LCM warmup

    10 x 100 @ 1:45, odds FR, evens FR/BK halfies [moderate pace, sharp turns w/ good streamline]

    Extra 100 FR/BK halfsie [because my last one on the set above was interrupted, and I wanted to finish on a strong note]

    400 warmdown

    After I got home I had a good long stretch. My calves are still a little tight from ballet (I went again on Thursday night), but otherwise everything feels good, and I’m excited about getting to swim in the meet tomorrow!

    Today’s pool drama notes (there’s always something!): Midway through my set of 100s I had to deal with three lanemates who were swimming side-by-side lengths, using the whole width of the lane. (They were triathletes, so maybe they were practicing swimming at close quarters for their races.) This situation got resolved pretty quickly—the lifeguards up at Riverbank have gotten pretty proactive about enforcing good circle-swimming etiquette—but it got me to thinking about swim caps. Perhaps what I need is a really fierce looking one, maybe with rows of spikes on it, that would make other lap swimmers think twice about having a head-on collision.

    Not real spikes, mind you—after all, I am a gentle swimmer of peace and nonviolence. Mostly. But those squishy spiky things that I’ve spotted on Halloween costume biker jackets and dog collars could work. They look quite scary, but are actually soft and lightweight. They seem to be made out of a similar material to Zura fins.

    A quick internet search found this rubber Mohawk spike strip meant to go atop a motorcycle helmet. One of these (or a few rows of them!) on a black silicone cap would definitely be a look. If I had a cap like that, I”d definitely wear it for open-water swim starts!

    But perhaps for the pool, a single spike right on the top of the cap would suffice. It might actually make you more streamlined, at least when your head was in the right position, and it would quickly alert you when your head position drifted too high. If the spike was long enough, it would help correct any cross-over tendencies. It would thus be good for technique, as well as defense.

    So, I actually need two new swim caps—the “Narwhal” model, for the pool, and the “Spartacus” for open water. Anyone have any friends in high places at Speedo or Tyr?

    Happy weekend, everyone!

  2. Saturday Mar 6th 2010 Austin Grand Prix Day 3

    by , March 6th, 2010 at 04:46 PM (Ande's Swimming Blog)
    Saturday Mar 6th 2010 Austin Grand Prix Day 3

    not feeling real snappy
    I am returning to what works for me
    speed training and racing
    cut out aerobic work and distance
    get stronger
    lose weight
    improve my SDK, flutter kick and breastroke kick

    Austin Grand Prix Day 3
    swam 100 fr (info below)
    rested a bit for it & shaved chest arms & legs
    huge meet, 1200 swimmers, some national team and olympians
    I'm going to photograph tonights session

    Psych Sheet

    100 fr 50.38
    23.80 26.58
    went out too hard


    dick nichols
    scy, main pool,
    Whitney coached
    7:00 - 8:30
    tyler, jon, brad, & guest Graham Ginn
    dove in on time
    wore B70 legs
    arrived 15ish minutes late

    warm up:
    missed it

    6 x 150 on 2:00
    started at 1:45

    100 easy

    6 x 100 k on 2:00
    started at 1:45
    did 1:09 - 1:14

    100 easy

    6 x ??? on 1:55
    did 100's

    100 easy

    assigned 10 x 50 on 1:15
    odds 1, 2 or 3 breaths
    even strong
    did skipped the odds
    went medium strong on the evens

    went 22.9 on last one from a dive

    100 easy

    2010 MEETS:

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

    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events
  3. I love to swim

    by , March 6th, 2010 at 01:22 PM (Swimming, Life, and Other Stuff!)
    Reported to the Monon Center to swim with my cool Saturday friends!
    The font of the workout is too small for me to read without my reading glasses. I think this is how it went:
    2 Times Through1st three sets)
    **200 Free on 3:30
    **2 X 100 Free on 1:45
    **6 X 25 stroke :30
    14 X 50 Free on 1:00 (alt mod./hard)

    **2 times through: (next 3 sets)
    **100 Flutter Kick (2:00)
    **2 X 50 Flutter Kick (1:00)
    **4 X 25 Flutter Kick (:30)

    **200 Freestyle (paddles and buoy)
    **2 X 100 Free (sprint)
    **4 X 50 Stroke on 1:00
    **8 X 75 on 1:20 (1st four IM/2nd four Free)
    **Super 500 (Free swims, Stroke 25's)
    **2 X 200 (1st Backstroke/ 2nd Broken 200 Backstroke on 1:00)

    4,500 scy

    I've decided to purchase and try some nutritional products. I bought these at a new place per advice of one of my Saturday morning swim friends. I know I'm going to post this and probably find out they suck....I guess you have to start somewhere. The nutrition guy said to use this right after I swim. It should replenish and add protein. He said to use after every swim and that it would be good during 10K this summer.
    My system tolerates almost anything pretty well. I'm curious if it helps the bonk I get at work after early mornings swims.
    For Electrocyte Replacement-"Heed" by Hammer Nutrition
    For Protein-Universal BCAA Stack
    I'm going to mix the 2 together and drink after early morning swims. I'll have my big bowl of yogurt w/blueberries, blackberries, raspberries, and granola after I get to work.

    I also got a couple Parrillo Protein Bars just to try. I probably could use more protein. I do very well on fruits/vege's/and whole grains. I seem to rely on peanut butter for protein much of the time. probably not good!

    It's sunny and
    getting warm outside! I am going to some kind of jewelry party this afternoon. Sounds like fun but I hope I don't spend any money!
  4. Sarasota Y Sharks Masters 5:30 Workout -03/08/10

    by , March 6th, 2010 at 01:19 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    2 X 400 6:00
    2 X 300 4:30
    2 X 200 3:00

    9 X 100 2:00
    Alternate: 100 free moderate** 50 stroke/50 free**100 stroke

    12 X 50 1:05
    Alternate: 50 free easy**50 stroke/build**50 stroke/fast

    4 X 200 free 3:00
    1 X 100 easy 2:00
    4 X 200 free 2:30 or 2:40 or 3:00
    1 X 100 easy -
    Pull set.

    1 X 100 kick*loosen* 3:00
    8 X 25 sprint kick :45

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  5. Swim with the kids 3/5/10

    by , March 5th, 2010 at 09:37 PM (The Labours of SwimStud)
    So I swam with the senior age group today, some of them were at a meet so there was lots of space.
    They're beginning their taper season so the workout was a good level for me, and I was pretty impressed to make all the intervals and some good swims in there. 4000 in under 80 minutes.

    Warm Up
    800 FR

    1 x 200 FR 3:30 Moderate I went 2:45 without really trying...I couldn't believe it.
    1 x 50 FR 1:00 Sprint Went :32
    1 x 200 FR 3:30 Moderate I swam slower and still went 2:50
    2 x 50 FR Sprint 1:00 Went 32 again
    1 x 200 FR 3:30 Moderate Went 2:55
    3 x 50 FR 1:00 Sprint got slower prob 33-36 on the last.
    1 x 200 FR 3:30 Moderate 2:55
    4 x 50 FR 1:00 OK These got better 34-33 and I pushed the last one to get :31 sometimes find that I get my second wind.
    1 x 200 FR 3:30 Moderate this was probably just over 3:00 because I really dragged it out.

    Stroke Set

    We did Free b/c the other kid is training for FR and I did BR last time.
    1 x 100 Drill 2:00
    2 x 25 :40 Sprint
    1 x 200 Swim/Drill 4:00
    4 x 25 :40 Sprint
    1 x 200 Swim/Drill 4:00
    6 x 25 :40 Sprint
    1 x 100 Swim 2:00

    Kick Set

    500 With fins and board

    Cool Down

    6 x 50 EZ

    The 200's really freaked me out... as I normally go about 3:05 when I cruise it...sub 3:00 is pretty awesome.
    The 25 Sprints were good I was well under :15 and held them. It's funny hat my sprinting felt better at the end rather than the the first set. I guess the extra rest really helps. me. It took me a while to really find my turnover a good practice for me.

    Still no weights...I'll start again on Monday.

    Updated March 5th, 2010 at 09:52 PM by SwimStud

  6. Friday Mar 5th 2010 Austin Grand Prix Day 2

    by , March 5th, 2010 at 05:13 PM (Ande's Swimming Blog)
    Friday Mar 5th 2010

    Austin Grand Prix Day 2
    swam 400 IM & 100 breastroke (info below)
    rested a bit for it & shaved chest arms & legs
    huge meet, 1200 swimmers, some national team and olympians
    I'm going to photograph tonights session

    Psych Sheet

    [B]400 IM
    went 4:24.48
    got 114th out of 138
    r:+0.84 (slow)
    1:00.00 (32.46)
    1:34.74 (34.74)
    2:08.68 (33.94) 1:08.68
    2:46.39 (37.71)
    3:25.81 (39.42) 1:17.13
    3:56.46 (30.65)
    4:24.48 (28.02) 58.67
    This is my best 400 SCY IM as a master
    real sure I can go faster

    Need to work on my RT seems I'm right in the mid 8/10ths of a sec

    just swam it easy speed breathed
    a lot
    worked the last 50

    100 breast
    went 1:05.53


    Swim Center
    scy, main pool,
    Whitney coached
    5:30 - 6:30
    swam with max, larry, nate, tyler, mike, ned, chris carter (a guest who's daughter is in the meet) james
    wore brief
    dove in on time
    wore B70 full

    warm up:
    15 minutes choice

    50 drop down set 30 x 50
    start at 60 drop interval by 1 sec
    till failure
    made it to 30

    100 easy

    9 x 100 on 1:15
    swam easy speed
    held 25 & 6

    rest 100

    50 fast
    went 22

    100 easy

    25 SDK
    Tyler timed
    went 9.9

    2010 MEETS:

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

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

    Updated March 6th, 2010 at 03:25 PM by ande

    Swim Workouts , USA-S Swim Meets / Events
  7. Gym/Swim, Friday, March 5

    by , March 5th, 2010 at 04:57 PM (The FAF AFAP Digest)
    Back to my usual routine, but didn't overdo it at either the gym or pool today. And still plan on taking a rest day tomorrow!


    cable twists w/yoga ball, 50 x 2 x 15, each side
    squats swings w/25 lb plate, 2 x 15
    overhead squats, 45 x 2 x 15
    chest flys w/lunge on cable machine, (?) x 1 x 15
    body rows, 2 x 15
    hanging straight leg raises, 2 x 15
    bent over DB fly, 12.5 x 2 x 15
    seated straight arm dips for RC, 60 x 2 x 25
    external and internal rotators, 10 x 2 x 15, each side


    Warm up:

    700 various

    Set 1: Fast + Aerobic Swim

    6 x (25 AFAP + 50 EZ)
    3 evil, 3 free
    still don't feel too speedy on these

    10 x 50 @ 1:00
    odds = 25 easy speed fly + fly drill
    evens = russian breast drill

    50 EZ

    Set 2: Fast + Hypoxic Kick w/MF:

    6 x (25 AFAP belly shooter + 25 EZ)

    10 x 50 double shooters @ 1:00
    (cruised around 26s)

    50 EZ

    Total: 2550



    Still feeling pretty energetic, but had trouble with cramping again today. I think I failed to drink enough water last night and this am. I also think it was due to the fact -- WARNING RANT COMING -- that I was effen glutened again last night at the swim team banquet. I'm so unspeakably sick of this problem. I hate the fact that it's almost impossible to go out to eat and have anything except salad. I hate that I can't walk in my house and just eat whatever when I'm starving. And I am sick to death of the symptoms. I don't seem to be making much forward progress. RANT OVER.

    I saw Cage Fighter at the pool today. He has tendonitis in both shoulders. This is what comes from swimming distance with the FISH, I fear. I advised him to try ART (that recently helped another one of my friends with tendonitis), ramp up the RC exercises and just kick for a few weeks.

    I saw one of the swimmers at the Austin Grand Prix was using this high tech foam roller to "prep" for his 100 breast final tonight.

    This is sort of interesting too. I do seem to know a lot of people, and masters swimmers, that have personal trainers.

    I see Alice and Wonderland and a science project in my future this weekend ...
  8. Sarasota Y Sharks Masters 5:30 Workout -03/06/10

    by , March 5th, 2010 at 12:43 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    1 X 500 7:30
    2 X 250 3:45
    5 X 100 1:30

    1 X 200 free 3:15
    4 X 25 kick*fast* :45
    4 X 50 choice*fast* 1:00
    Three times through, breaking between rounds.

    20 X 25 :40
    Sprint 20 yards, no breath.
    Break 1 minute after #8 and #12.

    8 X 50 1:10
    25 underwater/25 fast swim

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  9. Friday, 3/5/10

    by , March 5th, 2010 at 12:08 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    400 free and back
    300 IM drill
    8 x 50 kick on 1:05
    (on back in streamline, went 56-57)

    3 x 200 on 3:30
    #1 IM (went 3:20
    #2 backstroke (went 3:07)
    #3 free (went 2:50)

    2 times through w/10 sec rest between each
    1st round back
    2nd free
    150 (back 2:20, free 2:05)
    100 (back 1:30, free 1:22)
    50 all out (back :39, free :33)

    3 x 200 pull w/10 seconds rest
    1st bouy only (did back, 3:10)
    2nd paddles only (free, 2:50)
    3rd bouy and paddles (free, 2:45)

    100 easy

    Total: 3000 yards
  10. Long course Friday

    by , March 5th, 2010 at 08:41 AM (Mixing it up this year)
    5x200@3:45 Free long and loose
    500 free kick w/fins every 3rd 25 fast
    500 Fly w/fins 8:38
    500 kick w/fins alt 100 free/100 fly
    5x100@2:00 Back w/paddles
    500 Free Easy

    Total 3500 meters
  11. Nightswimming

    by , March 5th, 2010 at 01:47 AM (Chicken's Nuggets)
    It turns out that my last blog was quite cathartic (in the medical sense) so I am no longer sulking.

    That sulk didn't last long. I very much appreciate the feedback and support from my usms friends on this matter. Thankyou all for helping me feel like less of a freakish b*&^ch.

    I'm still buzzed and on the couch 2 hours after returning home from a very late and therapeutic swim with my friend Sue Appleyard (thankyou Sue for swimming with me!). I might be tired, but the kids are asleep, the dog's head is in my lap, and I'm working on a pencil thin moustache. Perfect.

    Here's a live version of Nightswimming by REM. I play this over and over every time I swim at night. Enjoy.
    [ame=""]YouTube- R.E.M. - Nightswimming[/ame]
  12. Oscar Pickin' Time

    by , March 5th, 2010 at 12:07 AM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    People wonder sometimes why we have two eyes, two ears, two nostrils, two forks on our tongues, two adenoids, two lungs, two pituitary glands, two kidneys, two testicles, and in my case, too much time on my hands.

    The answer is fail-safe redundancy: if one ball fails, the other can do its designated job. Just ask Lance. Though you might want to avoid asking Cheryl Crow until she's less fragile.

    Tonight, after a long day's journey into the most spectacular day of time-wasting I have had in years, I took my ambien tablet and now just ain't no damn ****ing good at all, to tell the truth.

    But unlike 87 out of 88 humans, I have more than just a bunch of paired redundant backup organs, should one malfunction, get sick, or become temporarily incapacitated by drugs and self disgust.

    I have a back-up me, that is to say, the Good Twin, John, who is more than a back-up really, he is an idealized version of what I could have been if I had not been so overwhelmed with pettiness and (unusually) petty character flaws, chief amongst which are laziness, greed, spendthifty nature, inability to plan ahead, and the kind of easy distractibility you usually see in pre-school children force fed great goblets of liquid Ritalin by men in white with gloves passed their elbows.

    Please enjoy tonight's blog, Oscar Pickin' Time, a film conceived, produced, and starring the one person in the world who is as close to me as anyone could ever hope to come, though so much better than me that the gap between us can never be closed.

    Be alert to the later stages of the film, where a fully luxurious pencil thin makes its appearance. Historians, I daresay, some day will note that with this image, the flood gates will be lifted, spilling cascades wannabe swooshing raffish little men in every direction across the streets of America.

    [ame=""]YouTube- Oscar Pickin' Showdown!!![/ame]

    Updated March 5th, 2010 at 12:12 AM by jim thornton

  13. Hard quality

    by , March 5th, 2010 at 12:06 AM (Elise's Fitness Fun)
    Slid into the workout with the kids today. Was late as usual, so used some of the first set as my warm-up. This workout was pretty hard because while the intervals gave us lots of rest, we were expected to swim hard.

    10 x 200 (used first 3 to warm up):
    3 on 3:45 - did easy free
    3 on 3:40 - did back
    3 on 3:35 - did free
    1 on 3:30 - did free

    100 easy

    20 x 75 - 25 hard free/50 easy - 30 seconds rest

    300 back pull with just paddles

    10 x 75 dolphin kick on 1:30

    150 easy

    4800 SCY

    By the time I got to the 10 x 75 set, I was pretty dead! Doing the 25 sprints with the 50 easy really wore my legs out. I was able to hold around 1:05 to 1:08 on the 75 kicks. Pretty happy with this since by this time in the workout, I was spent!
  14. Another double but this was a short one

    by , March 4th, 2010 at 09:24 PM (Mixing it up this year)
    I just kicked tonight, nothing hard. Just wanted to keep McKaylin company.

    10x100@1:45 Free kick w/fins
    500 kick w/fins alternate 100 free/100fly

    Total 1500 yards

    As I said not much.
  15. Quality Workout w/Speedo, Thurs., Mar. 4

    by , March 4th, 2010 at 04:14 PM (The FAF AFAP Digest)
    At last! I woke up today and didn't feel exhausted. So I think the 3 days of active rest were helpful in shaking off some of the symptoms of possible overtraining. Met Speedo at Oak Marr for a lunchtime swim, and we did a quality workout. This is a modified Geek workout that I've done before. Love it!

    SCY @ Oak Marr:

    Warm up:

    850 various

    Main Set 1:

    3 rounds of:

    4 x 25 fast @ :45
    50 EZ

    These were sort of like broken 100s. I did rounds 1 & 3 with my MF Dolphina and went 9s. Did round 2 free w/fins. Not sure on all the times, probably a couple high 10s and low 11s. My free doesn't feel all that great.

    100 EZ

    Main Set 2:

    2 rounds of:

    1 x 50 @ 100 pace @ 1:15
    1 x 50 EZ @ 1:15
    2 x 50 @ 100 pace @ 1:15
    1 x 50 EZ @ 1:15
    3 x 50 @ 100 pace @ 1:15
    100 EZ

    Speedo did the 50s with a fast middle 25s and AFAP turns, which was a great idea. I need to do this too and more speed play generally, but wanted to do some race pace work today.

    Round 1 was backstroke w/fins. My target 100 pace with fins is, I approximate, a :25, possibly faster. I hit all 6 50s at 25.

    Round 2, I intended to do all fly/back. But, because of a noddler joining my lane, I went the first 3 fly-back (25, 26, 26) and the last 3 back (25, 25, 26).

    200 EZ

    Pete left to return to work and I did a couple drill sets.

    Drill Sets:

    8 x 50 russian breast drill @ 1:05

    50 EZ

    8 X 50 fly drill @ 1:00
    odds = chest press fly
    evens = single arm fly

    Total: 3450



    I felt like I got in a good quality workout with some speed. I'll be shifting even more into speed work this month. I may rip off a 10 x 25 AFAP set tomorrow. I'll see how I feel after am drylands. I lucked out today. My son's crew practice was cancelled, so he took Mini to the gym for a workout. I absolutely hate lifting right after a hard swim.

    The sun finally shone today after days of perpetual gloom. I can't wait for Spring!

    I had a hilarious convo last night with my 9 year old's swim coaches after practice. One was walking around in a boot and I asked him what happened. He said he incurred a stress fracture from running. I told him the same thing happened to me, causing me to become a masters swimmer. He looked at me horrified, and said that, after one more year, he was hanging up his suit and would never ever swim again. Just couldn't take any more of the gawd awful yardage. I told him I only swim 15,000 or less a week. His eyes lit up. Then I told him we get to do all the 50s and the 100 IM. More smiles. Bulb goes off in head. I told him to take 10 years off and come back. I know that's one thing I enjoy about masters: training like a true sprinter after a youth of mega distance and ditching all the long events I swam every meet back then. Yes, I swam 200 fly virtually every AAU meet ...

    I'm going to Mini's high school swim & award banquet tonight. I can see salad in my future. I may try and stretch later tonight. Edit: Mini won the RingLeader/Future Leader award. I think this reflects her supreme bossiness + extroversion.


    Yoga as Cross-Training for Running:



    Read this today:

    "We all have those nights when we just can’t get to sleep. Studies continue to suggest that eight hours of sleep is the average that most people need. Sometimes our lives just don’t allow for this amount of time.

    Many experts put sleep in the same category with diet and exercise in terms of importance for health and fitness. In the American Journal of Epidemiology we are told that although we know that eating 10% more calories a day can add 15 or more pounds in a year, we don’t understand that sleeping 10 % less carries a similar risk for weight gain.

    Some studies indicate that women who sleep five or fewer hours a night are one-third more likely to gain 33 pounds over the next 16 years as compared to those who get seven hours of sleep.

    Not only can sleep help keep off the pounds, it helps prevent cancer, and heart disease. Enough sleep can improve memory, keep colds at bay, and help us get in a better workout.

    It’s time to start planning your sleep as you would your workout and diet."

    And here's a funny article by George Will on "How to Ruin Your Child," which includes depriving then of sufficient sleep:

    Sprinters are Different, Nathan Adrian:

    Updated March 4th, 2010 at 08:37 PM by The Fortress

    Swim Workouts
  16. Six of one, half a dozen of the other

    I swam with my team at John Jay college this morning. Here’s what I did:

    500 warmup

    6 x 100 FR (50 fist drill, 50 swim) @ 1:25

    6 x 100 FR @ 1:20 [I did FR/BK halfsies on the last 2]

    6 x 100 IM @ 1:35

    6 x 100 (25 underwater/25 flutter kick on back/50 build free) @ 1:45

    6 x 100 BK @ 1:45 [1:22, 1:20, 1:20, 1:20, 1:22, 1:22]

    6 x 100 (75 FR/:05 rest/25 sprint) @ 1:40

    200 warmdown

    (It didn’t feel as repetitive as it looks on the page! I actually had fun on the underwaters set—I aimed to stay down long enough to push off the spot where the pool bottom angles sharply down towards the deep end, so that I could get an excellent push off there and spring up to the surface.)

    Afterwards, I went by the Y to do weights and stretching, then had a massage mid-day. It had been 4 weeks since my last one instead of the usual 3, and some of my muscles were definitely feeling pretty tight and tender. Much better now!
  17. Sarasota Y Sharks Masters 5:30 Workout -03/05/10

    by , March 4th, 2010 at 02:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    1 X 400 6:00
    1 X 300 4:30
    1 X 200 3:00
    1 X 100 -

    12 X 50 free
    4 on :50
    4 on :45
    4 on :40

    1 X 200 kick 4:30
    1 X 100 kick 2:15
    1 X 50 kick 1:15
    1 X 100 kick 2:15
    1 X 200 kick -

    12 X 25 sprint kick :45

    10 X 100
    odd: free on 1:45
    even: choice stroke(no free/IM) 2:00

    1 X 300 free 4:30 4:00 3:45
    3 X 100 free 1:30 1:20 1:15
    Three times through, round 1 intervals left, round 2 middle, round 3 right.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  18. Thursday, 3/4/10

    by , March 4th, 2010 at 01:56 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    400 swim alternate free/back by 100s
    4 x 100 kick on back w/10 sec rest
    300 pull alt. 100 free, 50 back

    kick 8 x 25 on :40 dolphin on back
    (with zoomers on all 3 kick sets came up between the middle of the pool and 15m)
    swim 4 x 100 back on 1:45
    (did these around 1:30±)

    kick 8 x 25 on :40 dolphin on back
    swim 4 x 100 IM on 2:00
    (around 1:40)

    kick 8 x 25 on 40 dolphin on back
    swim 4 x 100 free on 1:40
    (went 1:20±2)

    100 easy cool down

    Total: 3000 yards
  19. Thursday Mar 4th 2010

    by , March 4th, 2010 at 01:51 PM (Ande's Swimming Blog)
    Thursday Mar 4th 2010

    Austin Grand Prix started today
    swam 100 fly (info below)
    rested a bit for it & shaved chest arms & legs
    huge meet, 1200 swimmers, some national team and olympians
    warm up was a zoo, with all the cages open and animals loose, very crowded warm up lanes

    Psych Sheet

    100 fly
    went 54.59
    25.16 29.43
    just didn't feel snappy
    went 51.80 last year
    last year I:
    + wore B70 full vs a jammer
    + weighed 10ish lbs less
    + was more psyched & nervous
    + rested more
    + was stronger
    + did more speed and strength training

    got great information from this swim:
    need to use it to be better at Zones and Nationals
    time to get:
    faster: more speed training, less aerobic &
    stronger: more weight lifting

    might scratch the 400 IM &
    swim the 100 br, 200 FR or 100 bk instead


    Swim Center
    scy, main pool,
    Whitney coached
    5:30 - 6:30
    swam with max, larry, nate, tyler, brad, mike, ned, chris carter (a guest who's daughter is in the meet)
    wore brief
    dove in 5:45ish

    warm up:
    missed it

    assigned 4 x ??? on 2:00
    missed it

    200 easy missed it

    4 x ??? on 1:40
    did: 125's easy to warm up

    200 easy

    assigned: 4 x ??? on 1:20
    did 100's 75 fr 25 bk

    200 easy

    assigned: 4 x ??? on 1:00
    did: 100 fr, 75, 25, 100 fr

    200 easy

    2010 MEETS:

    March 4 - 6, 2010 Austin, TX UT Swim Center Count Down
    Austin Grand Prix
    # 5 Men Open 100 Fly 51.80Y
    # 14 Men Open 400 IM 4:25.33Y
    # 26 Men Open 100 Free 48.92Y

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

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

    Updated March 4th, 2010 at 01:57 PM by ande

    Swim Workouts , Masters Swim Meets / Events
  20. Thursday morning

    by , March 4th, 2010 at 08:25 AM (Swimming, Life, and Other Stuff!)
    Swam solo at the Monon Center. I was running 5 minutes late; somehow that motivated me since I wanted to get this whole workout in. I worked myself into a frenzy and got it all done! Now I'm gonna have to figure out how to get through all my classes today. I'm getting observed in 2 Kindergarten classes this afternoon. I hope I make it!

    **500 Freestyle-rest :20 sec
    **2 X 250 Freestyle on 4:00 interval
    **5 X 100 Freestyle on 1:45 interval
    **400 Freestyle (paddles/buoy) rest :20 sec
    **2 X 200 Freestyle on 3:15 interval
    **300 Freestyle build speed to sprint rest :20
    **4 X 75 on Freestyle on 1:15 interval
    **200 Backstroke smooth/steady
    **4 X 50 on :50
    **100 IM EZ
    **100 Free cool-down
    3,500 scy

    I think my oldest daughter may have a plan for me tonight! If not I shall do AB ripper and a bit of plyo!
    I have Chiropractor and Grasston tonight after school. I always feel uptight and nervous when I'll be getting that stuff in less than 12 hours! It does make me happy when I'm done though! RELIEF!