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  1. Questions? What's next?

    by , December 10th, 2009 at 08:47 PM (Ande's Swimming Blog)
    The end of each season is the beginning of the next season. That's where I ask myself the following questions:

    What meets will I swim?

    What do I want to accomplish?

    What do I need to do to improve, to swim faster?

    2010 MEETS:

    January 15 – 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX

    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX

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

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

    what do I want to accomplish?

    I feel like I haven't swum a really good 100 free since 1996. maybe I'll work on my 100 free
    I'd like to be in good enough shape to do 10 SDKs off each wall in the 100 fly

    What do I need to do to improve?

    Swim fast in practice.
    Lose weight.
    Get stronger
    Improve my kick: SDK, flutter & breast

    Updated December 10th, 2009 at 10:11 PM by ande

  2. Thursday Workout

    by , December 10th, 2009 at 08:17 PM (My Passion)
    Got to Gym at 5 am. Got ready and set the stair mnill for 30 minutes at level 7 (trying to work back up to 10). A girl I know from the gym got on the one next to mine and after a while, we started talking about Tiger and that the news won't leave him alone - then on to other topics and before I knew it the 40 min was up. We made a pact to 'stair mill' together at least once a week next year. I am really looking forward it. Afterward, I did 30 minutes of weights and then a good stretch. Then got my H1N1 shot - first time it was available for us at work, then a long, busy, day at work - I am beat. Need to pack and get ready for my swim tomorrow - I can't wait!
  3. Last swim before Boston, Thurs., Dec. 10

    by , December 10th, 2009 at 07:58 PM (The FAF AFAP Digest)

    Warm up:

    400 swim
    200 kick
    200 fly drills

    Other Stuff:

    8 x 25 shooters
    odds = on back
    evens = on belly

    8 x 25
    odds= easy speed fly
    evens = easy

    25 dolphin dive

    2 x (25 AFAP free + 50 EZ)

    25 dolphin dive

    50 EZ

    Total: 1450 meters

    hottub & steam



    Felt pretty good and loose. I'm as ready to go as I'll ever be. Just hoping to have an easy trip to Boston tomorrow. I'll miss some of the PV gang swimming at our one day local SCM meet. Good luck guys!

    Now to pack. I'm the worst packer. I always forget something important. And I just realized my iphone charger does not appear to be working. But I have packed extra Fortinas, caps, new meet goggles (the latest speed sockets, which I favor), gluten-free snacks and wheat-free rice krispies, my inhaler (for that .001 it might give me, lol, actually I need it now b/c of the xmas tree) and my tech suit collection that will be no more: new fire sale B70, very old good luck B70 with hole, new Rocket Science suit that I couldn't return which was supposed to comply with standards that disappeared and my jinxed Jaked which has a lot of wears. (I might wear the jinxed suit for my free events or 50 fly. Def not on backstroke.). I'm actually looking forward to trying my brand new suit. They're always very zingy the first meet. Oh, and better pack ambien, before I read Jimby's upcoming article on its apparent horrors, so there is some slim chance for sleep.

    It feels like centuries since I've been to the gym. lol Why Wolfy can probably lift more than me now. Not Patrick though.

    Split request form?

    Does anyone have a link for me to print out a couple? I assume they'll have them at the meets, but I'd like to have one handy. Can't recall where I pulled my last one from.

    Updated December 10th, 2009 at 10:33 PM by The Fortress

    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 Workout -12/11/09 -SCY

    by , December 10th, 2009 at 06:12 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    1 X 300 5:00
    3 X 100 1:40
    1 X 400 6:00
    4 X 100 1:30

    3 X 200 kick 4:30
    Last 50 fast.

    18 X 50 1:05
    Stroke/no free
    2 moderate/1 fast

    1 X 400 6:00 5:20
    1 X 300 4:30 4:00
    1 X 200 3:00 2:40
    1 X 100 1:30 1:20
    Swim it two times.
    Round 1 intervals left, round 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  5. It's fun to swim at the Y-M-C-A!

    Now that my SCM season is done and Iíve had a few days to mull things over, Iíve decided that my three highest priorities for the next few months are to (1) do more sprinting in workouts, (2) re-establish some kind of aerobic cross-training routine, and (3) make it a priority to do weights consistently. Injuries had prevented me from doing much weight-bearing exercise or from rowing since early summer. I actually got the ok from my ortho and PT to resume these about 2 weeks ago, but I put off restarting them until after my taper. The trick now is to be disciplined enough to ramp things up gradually, so that I donít injure myself again.

    I did lift weights through the fall until I tweaked my arm about 5 weeks ago, so itís just a matter of resuming that routine after the layoff. As for the more sprintingómy 50 times have slowed ever since I stopped playing water polo a few years ago. I donít know if Iím quite ready to take up that sport again, but I can work more of the anaerobic training that polo involves into my swim workouts. Sometimes I get discouraged that team workouts do not involve more real sprinting, but I should instead focus on getting what I need by swimming on my own and by tweaking the group workouts to create opportunities for speed.

    With those thoughts in mind, today I went to gym and did arm and leg weights, rowed on the erg machine for 8 minutes, and did a thorough stretch. The rowing was a testólast time I tried it, it didnít hurt as I was doing it, but made my heel sore the next day (my injury was to the sheeting that attaches the Achilles tendon to the bone, and itís the range of motion involved in rowing that can irritate it). So I just did a bit today, and will evaluate how things feel tomorrow.

    Then I just had time for a mini swim workout. Hereís what I did:

    1000 warmup (400S/200K/200P/200S)

    12 x 25 @ :30, odds easy FR, evens sprint FR

    300 warmdown

    That was it! The swimming felt good after the weights.

    Good luck to everyone headed off to a meet this weekend! I hope you all amaze and delight yourselves with your performances!

  6. Workout with Husband

    by , December 10th, 2009 at 03:20 PM (Elise's Fitness Fun)
    Worked out for the first time since Saturday. Between Christmas preparations and other things, have been quite busy. Also, had a huge final in my class on Tuesday, so spent Sunday and Monday studying for it. Tuesday, after taxing my brain, I just felt like taking it easy. Guess it was all worth it as I just found out I got an "A" in the class. Really happy about this because the prof rarely gives an "A".

    Yesterday, swam with my husband at the pool. He has been consistently swimming 3 times a week at about 2,000 -2,500 yards a workout since late August. He plans to swim 50 free at Auburn in February and maybe a relay.

    Here is the workout we did:

    400 warm-up - mix of easy free, breaststroke

    4 x 100 on 2:10 - I did back

    easy 100

    4 x 200 drill - I did butterfly drill - 3 rt/3 lt/3 full

    6 x 50 all-out free on 3:00 -

    200 easy

    2,200 yards
  7. Thu Dec 10th 2009

    by , December 10th, 2009 at 11:32 AM (Ande's Swimming Blog)
    Thu Dec 10th 2009

    yesterday I edited my long beach post
    added links to a few race videos & each event results

    lat press
    lat pull
    bench press
    leg press


    6:30 - 8:00
    Whitney coached
    SCY UT Swim Center
    diving well & Main pool
    swam with Mike, Erin, Brandon, Amy, Paul, Max, Tyler, & Todd,
    dove in around 6:36

    wore briefs

    400 missed
    200 kick

    Main Set:

    5 x 50

    5 x 100

    assigned 5 x 200
    did 5 x (50 fr, rest 50, 100 swim)

    assigned 5 x 400
    did 5 x (100 fr, skip 50, 100 fr, skip 50, 100 fr)

    5 x 50 fr
    1) 4 breaths 2) 3, 3) 2, 4) 1, 5) 0 breaths

    4 x 25 sdk easy speed on 1:00

    50 easy

    2010 MEETS:

    January 15 – 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX

    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX

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

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

    Updated December 11th, 2009 at 11:33 AM by ande

    Swim Workouts , Strength Training and Dryland Workouts
  8. Sleep Swimming it can be done

    by , December 10th, 2009 at 08:18 AM (Mixing it up this year)
    This morning I just didn't want to wake up. I was 1/2 asleep while driving and once in the water. Slept during the warm up so I don't really remember much. The first 5 100's of the main set I was just starting to semi wake up on.

    Yes sleep swimming can be done and fast!

    1000 as 200 swim/pull/swim/kick/swim

    15x100 Free w/paddles & bouy as 1-5@1:35, 6-9@1:30, 10-12@1:25, 13-14@1:20, 15@1:15 once again the only one I did not make was on the 1:15
    500 Free kick w/fins every 3rd fast
    5x100@:10R Free w/snorkle as 25 kick, 25 rt arm, 25 lt arm, 25 swim

    Total 3500 sleep swimming yards
  9. Lots of Freestyle Tonight

    My team is truly and deeply into One Hour Swim prep mode. Hereís the scy workout I did with them tonight:

    500 warmup

    8 x 75 @ 1:10: 2 x (FL/BK/BR, BK/BR/FR, BR/FR/FL, FR/FL/BK)

    Monster OHS Pace Set:
    6 x 25 easy @ :40
    6 x 50 @ :40
    6 x 25 easy @ :40
    6 x 75 @ 1:00
    6 x 25 easy @ :40
    5 x 100 @ 1:20
    6 x 25 easy @ :40
    4 x 150 @ 2:00
    6 x 25 easy @ :40
    3 x 200 @ 2:40
    6 x 25 warmdown @ :40

    I had good lanemates who helped me get through it all. Whew!

    Tomorrow I think I will swim on my own and do lots of IM and some sprinting!

  10. SLUSH

    I woke up to a winter wonderland... 8 inches of fresh snow. I got dressed and then the sad reality hit me when I opened the door; its about 38 degrees and drizzling. I grab a shovel to dig out the car and the "snow" weighs a ton and sticks to the shovel which means it takes a great effort to lift and a greater dynamic flick to try and remove it from the shovel. It took much longer than I planned and therefore missed morning practice. AAAAARRRRRRGGGGGHHHH!

    Though I did get a fair amount of exercise in, it was rather less than satisfying, and the snow is all cruddy and will be ice or slush by morning... no skiing yet for me.

    I did book my flight to Hawaii for the TI Open Water Camp in Kona from March 14-20. Clare will be joining me and we are flying in on the 12th with a return booked for the afternoon of the 22nd. I am excited to be co-directing this camp with Terry and as we will be on location of the Ironman swim, hope to have lots of IM qualifiers taking part. As an added little bonus, we are planning to hire a couple of boats to escort interested swimmers across the Maui Channel on the 21st (post-camp). Anyone want more info? PM me or go to
  11. Sarasota Y Sharks Masters 5:30 Workout -12/10/09 -SCY

    by , December 9th, 2009 at 06:43 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:

    1 X 200 3:20 3:00
    2 X 150 2:20 2:15
    4 X 50 :50 :45
    Swim it twice. Round 1 intervals left, round 2 right.

    16 X 25 :30

    4 X 150 kick 3:20
    Middle 50 fast.

    3 X 100 1:50
    4 X 50 1:05
    Swim it twice with a short break.
    100's are stroke or IM.
    50's are choice stroke, no free

    1 X 100 easy 2:00
    2 X 50 build 1:00
    8 X 25 fast :40
    1-4: Sprint 20 yards, no breath.
    5-8: Sprint 25
    Three rounds break between each.
    All choice.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  12. Life Has Been Busy

    by , December 9th, 2009 at 05:46 PM (My Passion)
    I have not posted since last Friday. Very busy lately - still swimming, but busy. Saturday I woke up with a Migrain, so I did not swim . Sunday I got to go kayaking with 5 other people. Cold and a little drizzely, but beautiful and fun! I wore my wetsuit, but just to stay warm in case I got wet, which my feet and butt did and part of a leg when I got stuck. One poor guy wearing jeans got dumped. He had to have been cold. Air temp was in the 50's and water temp was probably low 60's if not colder.

    Monday I went to practice, it was all free, some kick sets and some pull sets and some straight swimming - swam 2000 yards. (pool water exceptionally cold this day )

    Tuesday - 30 minutes on the Elipse as hard as I could go, then weights (abs are still sore from this and legs feeling it) and a good stretch.

    Wednesday (today) - this was the practice:

    1X100 Free (swim, kick, pull, swim)
    1X100 Fly (swim, kick, pull, swim)
    1X100 Back (swim, kick, pull, swim)
    1X100 Breast (swim, kick, pull, swim)
    1X250 Free
    5X50 sprint (alternate free and back every other 50) on 1:30
    5X100 sprint (alternate free, fly EO 50)
    5X200 sprint (alternate free, breast EO 200)

    Did 4 of the last set and an easy 100 free to cool down. Felt good when finished, pool water was an acceptable temperature

    Happy Swimming
  13. Finally, another SCY 200 Free this Friday

    by , December 9th, 2009 at 05:32 PM (Random Nonsense)
    Any comments on not kicking?

    I have two meets this weekend. A USAS meet Friday and a USMS meet Saturday.

    Here is my plan:
    - no more kick set until Sunday
    - normal weights (which is light tonight)
    - normal training in the water substituting backstroke for kick (about 3k/day)

    Friday is the 200 Free. It is at a 50M pool, so hopefully the meet will be at one end of the pool, leaving the other end for warm up. If that is the case, I will get a long easy warm up in, about 1500. If not, I will get in what I can. The 200 free is right after the 12 and Under 50 breast (Friday night all ages swim, the rest of the weekend is broken up). This is good for me, because I want to get in and get it over with.

    The goal is JUST to break 2:00, putting me at A meets for the rest of the season.

    I want to split 27 high, 3x 29 high. This, in theory, should be cake with my 50 is a 24 low and 100 is a 53 mid, and leaves me with a lot of wiggle room to still break 2:00. Went out 27 low on the previous USAS 200 attempt, and died the last 100.

    And I am going to try to kick a steady six beat the first 150, then hammer the legs home.

    Saturday is just a fun meet. I will get lots of race pace 50s in, but I don't think we are going to set any records. This meet is pretty much the NATIONAL meet of North Texas relays. Hopefully I get to swim on the 4x25 free relay from the block end.

    Should I wear my legskins one last time? I think they are spent.
  14. B70 Practice, Wed., Dec 9

    by , December 9th, 2009 at 03:04 PM (The FAF AFAP Digest)
    For a change of pace and to gage SDKs I wore my very old stretched out B70 with a teensy hole to practice today. Got it on in under a minute.


    Warm up:

    750 variety

    Main sets:

    3 x (4 x 25, no fins)
    #1 = easy speed hypoxic shooter
    #2 = easy
    #3 = fast SDK to 15 meters, then cruise
    #4 = easy

    On #1, I was kicking 16-17 x instead of my usual 20-21 in poly tank.
    On # 3, I was 14 SDKs to the 15 meter mark from a push. I'll take 13 on my starts this weekend.

    This seems to not bode well for the transition to f'in kneeskins. Or maybe I'm just more rested than usual and therefore have a better DPK and it's not all B70 related. Geek is probably correct that I'll be bitter after I take my beloved suit off for perhaps the last time. I think I've been swimming in it longer than everyone but Ande. I've swum in it every meet I've competed in since June 2008 except for a couple USA meets.

    50 EZ

    4 x 25
    odds = easy speed fly
    evens = easy

    1 x 50 back AFAP w/fins
    Went high 22. Maybe 3/4-1 of a second faster than with poly tank.

    150 EZ

    2 x (25 AFAP free + 50 EZ)

    100 EZ

    Couple of dives off the side with Fortina, the nose clip. I may use Fortina in my 100 IM this weekend.

    Total: 1700



    I need to get organized and print off all my meet info and start packing. Eney recommends that I "practice" rice crispie treat ingestion. I had thought I would just cab it around, but I may rent a car. And I seriously need to update my ipod. Any recommendations?

    I felt pretty decent in the water today. Perhaps slightly sluggish from the massage yesterday, though it wasn't a deep tissue. Shoulder and knee are still slightly, but not unduly, twitchy. I'm not going to worry much about "feel." I felt wretched before Rutgers last year and swam well. I've certainly rested more than usual. This is definitely the longest I've been away from the gym for a taper (at least since I've become a gym rat).

    Q just alerted me to the fact that my rice krispie bars from Whole Food, in fact, have gluten. Malt, an ingredient = gluten. This is not going to be easy. I'm just going to eat them anyway, whilst cutting back on other gluten products. It would seem like a tiny amount anyway ... I'll buckle down more after the meet. They're too tasty and efficient to pass up.

    Updated December 9th, 2009 at 09:15 PM by The Fortress

    Swim Workouts
  15. Wed Dec 9th 2009

    by , December 9th, 2009 at 11:47 AM (Ande's Swimming Blog)
    Wed Dec 9th 2009

    here's a video of my 200 IM
    thanks to Ahelee


    5:30 - 7:00
    Whitney coached
    SCY UT Swim Center
    Main pool
    swam with Tyler, Todd, Nate & mike

    wore briefs

    2 rounds of 200, 150, 100, 50

    Main Set:
    4 rounds (one each stroke) of
    4 x 25
    4 x 50
    4 x 75
    4 x 100
    I skipped some here and there

    50 easy
    Swim Workouts
  16. A bit more speed today

    by , December 9th, 2009 at 08:34 AM (Mixing it up this year)
    Since I was feeling better today I decided to do a few and I mean few sprints. I can tell I have more strength in my legs now since I have been trying to do more kicking.

    Goal for this year is to break 27 in the 50 Free, 1:00 in the 100 Free and if I don't get cut from the 50 Fly at Nat's I want to go 30 in the fly(6th event).

    10x100@1:45 Free #3,6,9 Back
    3x[100 Free for time w/fins went 1:00 on all
    ....[300 Free kick w/fins easy recovery
    ....[1 minute rest
    25,50,75,100,25,50,75,25,50,25@:05Rest Free w/paddles & bouy long and loose
    5x100@1:30 Free w/paddles & bouy
    4x50 Starts with breakout to 20yards Fly then finish easy free

    Total 3500 yards

    Updated December 9th, 2009 at 09:26 AM by Donna

  17. Tuesday, Dec. 8

    by , December 8th, 2009 at 11:02 PM (The FAF AFAP Digest)
    Couldn't get to the pool today. Was stuck at home waiting for a delivery. Then had a massage at 12:30. The rest of the day was taken up with kid activities and decorating the Xmas tree (another allergen, lol). (Speedo, I had Suzie today; she was pretty good, but I think Erica is better.) I apparently have tight calves, pecs and neck. No surprise, as I haven't stretched much this week and swimmers are known for their chronically tight necks.

    I did do my RC exercises. The left shoulder is slowly coming around. I do have a little twinge in my right knee that I've had for awhile. Not sure, but I am thinking it is due to some of the Bikram yoga moves (sitting Japanese style and all the locking of the knees). I can't think what else could have triggered it ... I don't think it will effect anything, just noting it.

    Q, I had a gluten free bagel with peanut butter today and it wasn't that bad. I think I'll bring some along to the meet along with my rice crispie bars.

    As seen in the recent thread on the DF, I am actually considering doing a 200 fly. It seems that pulling is optional. Does anyone have any ideas about the right combination of kicking and swimming that would maximize speed, save the shoulders and be easiest? I might do it at this meet: All us "13 & Overs" get to swim in the afternoon, so that's pretty sweet for me as the pool is not close.

    Results from TYR SCM meet in Chicago:

    I think everyone has seen the LB and CZ results. I got bumped a couple spots in the 100 fly by speedsters AJ Block and Lisa Ward. I'm always amazed at people who can take their 100 fly out close to their 50 time and just keep going ... I can't do that at all. Of course, AJ and Lisa, are much more mid-D to D specialists.

    Updated December 9th, 2009 at 12:49 AM by The Fortress

  18. Sarasota Y Sharks Masters 5:30 Workout -12/09/09 -SCY

    by , December 8th, 2009 at 04:29 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    1 X 200 3:30
    4 X 100 1:40
    1 X 200 3:00
    3 X 100 1:30
    1 X 200 3:00
    2 X 100 1:30

    2 X 100 kick 2:15
    8 X 50 kick 1:10

    2 X 150 free 2:15
    2 X 150 50 fly/100 free 2:30
    2 X 150 50 fly/50 back/50 free 2:45
    2 X 150 50 fly/50 back/50 breast 2:45

    1 X 200 free 2:30 or 3:00
    4 X 50 free 1:00
    Four times through. Take :30 seconds break after #4 50.
    Descend each set of 50's 1-4.
    Descend the 200's 1-4.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  19. Day 2

    by , December 8th, 2009 at 02:33 PM (A comfort swimmer's guide to easy swimming)
    I told myself that when the Elko pool closed for December I would rest and take a full week off from training of any kind. It's only been 2 days and I'm already having withdrawal syptoms.
  20. The One Hour Swim Approacheth

    Today I was looking forward to working out with my team and simply doing whatever someone told me to do, without trying to check things off some mental list of pre-meet preparations. My team has gone into one-hour-swim prep mode, so todayís workout included lots of freestyle pacing work.

    500 warmup

    8 x 100 K/D/K/S (2 of each stroke, IM order) @ 2:00

    4 x 100 FR @ 1:35 [Before we began, the coach told us we that we would be using the average of these swims to pace the rest of the workout. I manipulated my finishing glides so that mine averaged 1:20, since thatís my goal OHS pace.]

    2 x 200 FR @ 2:50 [The goal was to come in at OHS pace. I did these a bit faster at 2:31 and 2:32. I had to go fast on the first one because the guy in the next lane was racing me; on the second, he completely died, but I felt like I needed to swim the same pace so it wouldnít look like I had been going fast just to race him.]

    2 x 400 FR @ 5:30 [5:21, 5:24]

    4 x 100 FR/BK @ 1:30 [Coach was going to have me do these FR @ 1:25 while my lanemate did 1:30s, but I suggested that I do FR/BK halfsies on 1:30 so we could stay together. As a bonus I got a break from all the freestyle. I brought these in at 15, 17, 17, 18].

    Easy 50 warmdown (I got out early because of an early doctorís appointment today).

    At the doctorís I got my H1N1 vaccine (because of my asthmaóIíd gotten a regular flu shot earlier in the season), and with my immune system newly fortified I decided to brave the hordes of tourists and schoolchildren and walk down to Rockefeller Center to see the tree and the department store windows. Iím a sucker for Christmas decorations.