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  1. Saturday Oct 30th 2010

    by , October 30th, 2010 at 04:28 PM (Ande's Swimming Blog)
    Saturday Oct 30th 2010

    air was 45 degrees
    water felt around 82 3 or 4

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    whitney Coached
    Dick Nichols
    7-8:30 am dove in 7:15ish
    with tyler amy & kevin
    beside paul, james bonney, james, brad bailey
    WORE yingfa Jammer

    missed warm up


    5 x 100 strong on 2:00 (harsh warm up)
    went 1:05, 2, 1, 1, & 1

    1:00 break

    500 fr strong
    went 5:21

    50 easy

    4 x 100 strong on 2:00
    went ave 1:02's

    1:00 break

    400 fr strong
    went 4:19 but took a 7 sec break at 200, came in on 2:03 left on 2:10

    50 easy

    3 x 100 strong on 2:00
    went ave 1:01's

    1:00 break

    300 fr strong
    went 3:12

    50 easy

    2 x 100 strong on 2:00
    went ave 1:01's

    1:00 break

    200 fr strong
    went 2:00

    50 easy

    100 mod on 2:00
    went ave 1:02

    1:00 break

    100 fr strong
    went 54

    50 easy
    Swim Workouts
  2. Done with USAS meets

    by , October 29th, 2010 at 11:17 PM (Random Nonsense)
    50 free: 24.54

    No missed turn, no bad start, just slow.

    I am not happy with that time and am not planning on swimming Saturday or Sunday.
  3. Friday, Oct. 1

    by , October 29th, 2010 at 08:47 PM (The FAF AFAP Digest)

    Warm up:

    700 various


    3 x (4 x 25)
    free w/dolphin kick
    breast build to fast
    free w/dolphin kick
    underwater free recovery drill, fast for 15 m

    12 x 25 shooters w/fins
    odds = belly
    evens = back
    every 4th one fast

    50 EZ

    1 x 50 breast, fast w/fins, 29-30

    50 EZ

    Aerobic Kick Mountain:

    dolphin kick w/fins and board
    wanted to work on my fly kick & work the core
    also wanted to use my MF, but can't find it.

    1 x 50 @ :45
    1 x 100 @ 1:30
    1 x 150 @ 2:15
    1 x 200 @ 3:00
    1 x 300 @ 4:30
    1 x 200 @ 3:00
    1 x 150 @ 2:15
    1 x 100 @ 1:30
    1 x 50 @ :45

    100 EZ

    Total: 2850 (1800 kicking)

    Drylands, 45 minutes:

    broomstick twists, 25
    flutter kicks in streamline on back on bosu, 2 x 50
    reverse scoops, 25 x 2 x 15
    reverse crunch w/yoga ball, 25
    long arm crunches, 50
    torso twists w/25 lb plate, 25
    russian twists on incline bench, 25 x 2 x 25
    seated narrow grip row, 90 x 1 x 5, 100 x 2 x 8
    hip/leg adductor, 100 x 1 x 8, 110 x 2 x 8
    extreme angle isometric squat hold, 5:00
    (this was not that hard despite my dryland layoff, need to add weight)
    streamline hold on back on bosu, 2 x 1:00
    RC Exercises

    20 minutes of stretching and yoga



    Something is twitchy in my right deltoid/supraspinatus area. Not sure how I did that. As a result, I opted for lots of kicking today and didn't do too much involving the shoulder or pushing exercises at the gym. I feel, unlike in previous seasons, I have -- finally -- gotten better about regularly stretching and doing yoga.

    Had been hoping to go to my team practice tomorrow, but it interferes with Lil Fort's last regular season soccer game (although there's another few weeks of All Stars in store). So I'll probably try to get there on Sunday.

    Looking forward to sleeping in this long weekend and the fall time change!

    Had a disgustingly healthy last couple days of eating.

    Updated October 29th, 2010 at 09:00 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts , Yoga
  4. Friday, 10/29/10

    by , October 29th, 2010 at 04:45 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    The pool temp was down to 76. Woohoo!!!
    For a change I wasn't dying from the heat!

    Warm – up
    300 Swim back and free
    200 IM Kick (all on my back, no board)
    4 x 50/:50 desc (did free, went 40->35)
    4 x 75/2:00 Drowned Salamandors
    25 UW/25 normal swim/25 no breath free
    (I don't like these. Can't go that long without breathing. Soooo after the 1st one, I swam these as 12.5 underwater, 50 swim, 12.5 no breathe. all free)

    Main Set 1
    12 x 150 back
    3 x 150/2:30 (went 2:13-2:15)
    3 x 150/2:40 (went 2:13-2:14)
    3 x 150/2:50 (went 2:11-2:13)
    3 x 150/3:00 (went 2:10-2:10-2:07)
    (these were the times I saw on the clock. Actual time is probably 1-2 sec faster since it takes about that to touch, roll over and focus on the clock.)

    Main Set 2
    12 x 25/40 Swim with FAST Kick
    (did 1-4 fly, 5-8 back, 9-12 free)

    Warm down
    100 easy free & back

    Total: 3300 yards
  5. and IMs for dessert

    This morning I swam up at Riverbank. Here’s how it went:

    1000 wu

    1 x 400 FR

    2 x 300 stroke sandwiches (100 FR / 100 ST 50k50s / 100 FR) + 1 x 400 IM

    2 x 200 kick sandwiches (50 FR / 100 K / 50 FR) + 1 x 300 IM

    600 warmdown

    There was a moment during the 300 sandwiches when the whole New Jersey shore and the river suddenly turned golden from the reflection of the sunrise. It was beautiful.

    It is really getting to be high leaf season here. The trees in both parks are turning nicely, and I even saw people lined up to photograph a gorgeous red-leafed tree in the southeast corner of Central Park today. This was either the first or second day of ice-skating in Central Park—they were putting down the ice when I passed by on Wednesday, and today there were skaters. Autumn’s a great season!
  6. 10/29 Practice

    by , October 29th, 2010 at 01:15 PM (Random Nonsense)
    Meet Info: 50 free tonight, 100 free tomorrow, 200 free Sunday.

    Did a trial meet warm up yesterday, the geezer 1500 including 2 fast 25s and 2 breakouts. I was comfortable in the water by 900 yards, did the fast stuff spread over 400 yards then 200 ez. This seems like a good plan for tonight.

    Was going to do about the same fast stuff today, but someone wanted to race a 25 after I had already done 2 off the blocks. Who am I to deny them?

    Warm up
    - 300 free
    - 300 back
    - 300 kick with fins ez
    - 300 back
    - 300 free
    - 3x25 AFAP off the blocks, 75 easy
    Cool down
    - 300 ez

    Tonight only one end of the pool will run, the other end of the pool will be free for warm up/cool down. The pool was built by the same company who built my team pool and I have been training in the same configuration as will be used for the meet, so a lot of things will be going right for the 50 tonight. Saturday and Sunday there will be two lanes for warm up/cool down for 16 lanes of competition. Should be a total cluster trying to get into that.

    Goals: 23 high, 52 high and 1:58 high.
  7. 10/29/10

    by , October 29th, 2010 at 12:22 PM (The Labours of SwimStud)
    Warm Up
    600 Fr
    4 x 50 kick
    100 FR 1:42
    200 FR 3:24
    300 FR 5:06

    3 times thru:
    200 Pull FR,BK,FR,BR x 2
    200 Kick IMO
    4 x 50 IMO 1:00

    10 x 50 K 1:00 desc 1-3 x 3 #10 hard tombstone from flags.

    Cool Down
    300 EZ
  8. FAST Friday Oct 29th 2010

    by , October 29th, 2010 at 10:13 AM (Ande's Swimming Blog)
    FAST Friday Oct 29th 2010

    got this email yesterday from Whitney:
    Due to a High School meet on Friday
    there will NOT be Friday noon workout.
    There is still a workout offered
    Friday morning 5:15-6:30 am.
    Saturday practice is at
    Dick Nichols 7-8:30 am

    Subscribe to Ande's Swimming Blog

    whitney Coached
    5:15 - 6:30 dove in 5:22ish
    UT Swim Center div well
    with max & nate
    beside marcio chris tyler todd, doug kevin & mike
    WORE Speedo PRO Jammer

    went around 500


    4 x 50 FAST on 2:00
    one each stroke IM order
    went 25 26 32 24

    1000 easy

    4 x 100 FAST on 3:00
    one each stroke IM Order
    went 58 58 1:10 54

    500 easy

    200 IM fast for time
    went 2:05

    split it 27 33 36 29

    100 easy
    Swim Workouts
  9. BLAH-ggles

    by , October 29th, 2010 at 09:58 AM (Too Neurotic to be Suitably Aquatic)
    This is what I swam today:

    100 IM
    100 IM
    100 IM

    9x50 choice on 1:00
    4x75 kick choice

    100 skull
    4x125 pull
    350 free
    400 free

    The first 2,500 yards of it was HELL. A few weeks ago I bought this pair of prescription goggles. I used to have the TYR femme petite ones, but they stopped making them in prescription. So I bought the regular, not femme petite ones. Huge mistake. They were leak central. And not just a little bit. Like flying off my tiny little head on every single flip turn. And I'm struggling as it is to keep up with my lane, there's no time to stop and adujust in the middle of a 200, or I'm going to get foot-suit-haired.

    You see up there in the workout where it says "350?" Well, that was supposed to be a 500. In the middle I got out, threw my stupid goggles in my bag and pulled out ye-old-backup Sweedes.

    And OMG, what a difference. Sure, I couldn't see my hand in front of me, but those babies stayed put, and there I was keeping up with the lane again. I could work on head position without having to fear that I would create a goggle necklace. But I can't see crap, because I stopped wearing contacts.

    And, I've got a meet on Sunday upstate. I'm not really taking this one too seriously, it's the first meet of the season, so I'm just using it to check in with where I'm at, and do some races like the 100 fly and 100 back that I hate, so I can say I did them and go back to free. I'll also be doing the 500 and the 100 free, the latter being my favorite after the 200 free.

    But yeah, I'll be racing in Sweedes, if I can find someone to guide me to the starting block.
  10. Ouch my aching back would not cooperate

    by , October 29th, 2010 at 08:37 AM (Mixing it up this year)
    No matter what I did my back was horrid today. It is alittle better now but still not great.

    500 Free
    500 Free broken 50, 100, 150, 200@:10R
    500 Free kick w/fins every 3rd 25 FAST
    5x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 kick/50 swim fast was really sluggish to start but got much faster toward the end, went 3:40, 3:37, 3:29, 3:27, 3:24 I even choked on the last 50 fly got a mouth full of water and had to stop for a moment
    10x50@1:00 Free w/paddles & bouy
    200 Free easy

    Total 3200 meters
  11. Swim w/Jazz, Thursday, Oct. 28

    by , October 28th, 2010 at 08:35 PM (The FAF AFAP Digest)
    Swim w/Jazz @ OakMarr:

    Work got in the way of Speedo joining us today, but Jazz showed up to test the water after a few months away from the pool. Didn't seem to hurt him; he's fast as ever.

    Warm up:

    400 various
    (Normally I would do a little more, but Jazz was ready to go after 200.)

    3 x (4 x 25 w/fins) @ :40
    backstroke kick
    free w/dolphin kick
    dolphin kick

    Main Sets:

    Pyramid CNS Stimulation 50s:

    7 x 50 free @ 1:10
    3-6-9-12-9-6-3 fast strokes and cruise the rest

    25 EZ

    Jazz went a 50 free AFAP for time, 23 mid to high. I watched the clock, wasn't in the mood for an all out 50 myself.

    50 EZ

    At this point, Jazz departed as he was all tuckered out.

    8 x 150 @ 2:30 or so, done as 100 reverse IM order (smooth) + 50 fast backstroke kick

    75 EZ

    Stopped and chatted after #4 with a teammate who has been out for several months with shoulder issues and is easing back in. It was great to see him back in the water. Hoping he can rejoin Mason soon.

    Total: 2400 + mega chatting

    Yoga, 30 minutes:

    30 minutes of yoga and stretching outside in the backyard sunshine. Lovely!



    I'm still unsure of how to direct my training for the next month or so. I need to decide whether I'm going to Boston in 6 weeks or not. I'm still froggy voiced, and don't feel like I can go at it full bore. I will be able to sleep in the next few days as the kids are off school Mon & Tues. Perhaps that will help kill off the remnants of this nasty bronchitis bug.

    If I am going, I don't think there's much point in doing any aerobic work for 4 weeks, aside from a recovery set here or there. I should probably just focus on speed and lactate work. The idea of getting healthy (assuming my immune system isn't permanently AWOL) and having to rest again for a meet is fairly unappealing as well. Part of me wants to go and see friends and have fun; part of me doesn't want to waste travel "chips" when I'm not in the best shape. Decisions, decisions ...

    Updated October 28th, 2010 at 08:59 PM by The Fortress

    Swim Workouts , Yoga
  12. Theme and variation

    This morning I swam with TNYA at John Jay College pool. Here’s how it went:

    300 scy warmup

    8 x 75: odds FR @ 1:20, evens ST k/d/s @ 1:30

    2x thru
    200 FR @ 2:50
    2 x 100 IM @ 1:40
    3 x 50 BK @ :50
    4 x 25 K @ :30

    2x thru
    200 IM @ 3:20
    2 x 100 FR @ 1:25
    3 x 50 some hypoxic thing @ 1:15 [I just did bilateral breathing]
    4 x 25 sprint @ 1:00 [one of my lanemates surprised me by splitting the lane and racing me on these after I refused to agree to shorter rest]

    300 warmdown

    We ended up with 6 in my lane, but it was a fun and lively group who worked well together so I didn’t mind at all. I couldn’t go to post-workout breakfast afterwards, but felt like I got in plenty of socializing during practice anyway.
  13. Sarasota Y Sharks Masters 5:30 AM Workout: 11/01/10

    by , October 28th, 2010 at 05:09 PM (Sarasota Y Sharks Masters GOLD Workout)
    Two weeks out from the SCM meet.

    WARM UP:
    2 X 250 4:00
    5 X 100 1:30
    8 X 50 :50
    Descend the 50's 1-4/5-8

    4 X 200 free 3:15
    Fins optional

    6 X 50 kick 1:15
    1 X 100 easy swim

    8 X 25
    odd: build to race finish
    even: Blocks-sprint 20 yards

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

    WARM DOWN: 4 X 50 easy 1:00
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout: 10/29/10

    by , October 28th, 2010 at 05:04 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 200 3:15
    4 X 150 2:15
    2 X 100 1:30
    2 X 50 faster :50

    9 X 100 freestyle 1:45
    Descend in sets of 3. Descend only to 80%

    6 X 50 kick 1:15

    8 X 100 2:00
    odd: stroke @ 85/90%
    even: easy free

    6 X 50 1:15
    Swim @ 85/90%

    Easy 75
    1 X 50 from the blocks
    Easy 75

    WARM DOWN: 3 X 50 easy 1:00

    Swim Workouts
  15. Thursday, 10/28/10

    by , October 28th, 2010 at 04:17 PM (A comfort swimmer's guide to easy swimming)
    No swim today. Pool closed for maintenance.

    Updated October 29th, 2010 at 11:38 AM by poolraat

  16. Thu Oct 28th 2010

    by , October 28th, 2010 at 10:47 AM (Ande's Swimming Blog)
    Thu Oct 28th 2010

    Subscribe to Ande's Swimming Blog

    wrote a new [ame=""]SFF tip[/ame]

    whitney Coached
    6:30 to 8:00 dove in 7:37ish
    UT Swim Center div well & main pool
    with tenielle & Kevin
    beside chris tyler todd, doug ned, paul & jon

    3 x 300


    5 x 200 fr on 4:00 strong best ave
    went 2:09, 2:06, 2:06, 2:08, 2:05

    assigned 400 easy
    did 100

    5 x 100 k on 2:30
    went 1:10, 1:09, 1:10, 1:09, 1:07

    400 easy

    5 x 50 k on 1:30
    went 32, 31, 31, 31 29

    50 easy
    Swim Workouts
  17. Getting out of the "just feel drained" rut

    by , October 28th, 2010 at 07:22 AM (Mixing it up this year)
    I am not coughing as much but seem to be tired more. I am getting more sleep than 3hrs a night. Maybe that is it "I don't need sleep". Right...

    1000 Free as 200 of swim/pull/swim/kick/swim
    8x100@1:30 Free kick w/fins
    200 Breast kick w/brfins
    200 Breast w/brfins & paddles
    6x100@1:30 Free w/paddles & bouy had to force myself to put some effort in here went 1:25, 1:20, 1:18, 1:18, 1:19, 1:18
    200 Free easy

    Total 3000 yards wanted to beat the kids to the showers.
  18. Wed., Oct. 27

    by , October 27th, 2010 at 09:02 PM (The FAF AFAP Digest)
    P90X Kenpo, 45 minutes

    I like the Kenpo workout because of its focus on balance and explosive movements. Can't say I was "drenched with sweat" afterward though. Skipped the warm down.

    I meant to hop on my indoor bike for awhile today, because I really think I need more aerobic exercise, but life happened. This time, I was watching what I thought might be Fort Son's last HS race out at Burke Lake, when I got a call from the trainer that Mini Fort was injured again and needed an x-ray. So I dropped Lil Fort at swim practice and made another ER visit. X-ray negative, but volleyball season over. I must say, although I am not the sentimental type at all, I was a bit sad watching Fort Son race ... (His team did advance to regionals though, so he still has one more 5K.) He also sent off his early decision application today. He's all growed up.

    I am still holding out for a dull, mundane day where I am completely healthy and have my real voice.

    A crazy lactate loving friend did and suggested this set today:

    4x 150 swim on 2:40 at 75%, into
    4x 100 swim on 1:50 at 85% into
    4x 50 swim on 1:00 at 90%

    Updated October 27th, 2010 at 10:01 PM by The Fortress

  19. 10/27/10

    by , October 27th, 2010 at 07:32 PM (The Labours of SwimStud)
    Warm up
    600 FR/BK by 100
    10 x 50 K 1:20
    100 EZ

    4 x 300 5:30 200 FR/100 Stroke--Weak/Strong x2
    100 EZ

    Race Set
    8 x 50 Black line 50's 1:00
    100 EZ
    8 x 25 from Blocks 1:00

    Kick Set
    500 Fin Kick

    Cool Down
  20. Bleeder

    by , October 27th, 2010 at 05:53 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)