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  1. Tuesday, 11/23/10

    by , November 23rd, 2010 at 11:54 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    I didn't swim yesterday, took a rest day after the meet.

    Warm up
    600 Swim Choice of strokes and equipment
    (did 200 swim, 200 kick, 200 pull with p&b)

    Main Set

    1 x 400/30sr smooth
    (free - around 5:50)
    3 x 200/30sr easy build
    (all back - around 3:10 on all)
    8 x 100/30sr easy desc by 4
    (1-4 free, went 1:28->1:17; 5-8 back, went 1:37->1:28)

    Kick 1 x 400 continuous
    (with fins, did 200 flutter w/board, 200 on back w/5-6dolphin kicks under water on each wall)

    200 Warm down
    easy free

    Total: 3000 yards
  2. A full morning, plus meet report

    This morning I swam lcm at Riverbank with a swim buddy. Here’s what I did:

    800 lcm warmup

    4 x 100 FR desc. @ 1:40
    :45 rest
    500 FR fast @ 7:45 [7:15]
    400 FR/BK moderate @ 7:45
    500 FR fast @ 7:45 [7:18]

    8 x 100 swim / 50 kick @ :05-:10 rest

    6 x 100 IM

    200 pull w/ paddles

    400 play + warmdown

    I was pleased with my times on the 500s, but was pretty dead for the rest of the workout. 5k lc is a big day for me.

    Over the weekend I did the NY/NJ Duel in the Pool meet on Long Island. It was a blast. I swam all 4 50s. My times were not great—I think I went 35-mid on BK, 40-low on BR, 31-something on FR, and 34-mid on FL (results haven’t been posted, and I didn’t even write down my times at the meet). [Edit--actual times: FR 31.40, BK 35.48, BR 40.71, FL 34.84] My best swim was probably the 35m fly—after that it went downhill fast. I had a few bright spots in my other races, but wasn’t able to nail a whole good 50 in any of my strokes. This didn’t surprise me—my non-tapered sprinting is never really very fast, and I go back and forth on the value of swimming sprints at meets where I’m not tapered at all.

    My main goal at this meet was to experiment around with my warmup for sprints, and I feel like I now have a 6-9 minute routine for right before my event that gets me ready to go. (I’ve never really done an extra pre-event warmup at meets—I’ve just cooled down after each event, then dried off and kept wrapped up and warm before my next swim—but that approach didn’t work so well before my sprint events at my last taper meet, so I wanted to work out something better). It was a little tricky timing things up—my goal was to get out of the warmup pool with an elevated heartrate about 30-120 seconds before getting up on the blocks to race. Since this meet didn’t list heat numbers on the scoreboard, I had to keep track of them while warming up or ask people where we were. I almost missed one of my events that way, but luckily did not, thanks to some alert and insistent timers. With the extra warmup I felt like my swimming was more consistent throughout the 50, rather than it taking me 20m to really get going. So even though my results at this meet weren't great, I think I'll stick with this new routine for the rest of this season at least.

    It was great seeing old and new friends at the meet—there was a very nice turnout. I got some good sprinting, stroke, and warmup tips from AGUA coach Craig Keller. I was delighted to see my blogbuddy Carolyn, who had an incredible meet, and I got to meet and swim with some of her FISHy teammates on the “mystery relay.” There were a lot of impressive performances at the meet, but perhaps the most draw-dropping one was AGUA teammate Erin Merritt’s 800 FL (a charity event at the meet’s end)—she went out holding steady 43-44s (scm), then dropped those to 42s on the second half of her swim, and looked incredibly strong and fast the whole way.

    With this meet in the books, the next event I’m training for is probably the OHS. It’s never my favorite event, but since I now swim with not just one but two teams that make a big deal out of participating, I’m pretty much obliged to do it. I’ve actually come to have a grudging respect and affection for the event, and since I’m ultimately working on increasing my endurance for the OW relay I’m doing next summer, the OHS will be a good benchmark, and incentive for training.

    I’m swimming up at Riverbank the rest of this week (it’s open Thanksgiving morning!), and hoping that I can get some of my swim buddies to join me for the turducken workout on Thursday!

    Updated November 24th, 2010 at 07:26 PM by swimsuit addict

  3. Tue Nov 23rd 2010

    by , November 23rd, 2010 at 10:33 AM (Ande's Swimming Blog)
    Tue Nov 23rd 2010

    bit sore from weights

    Subscribe to Ande's Swimming Blog

    Next meet:
    Masters of South Central Regional SCM Championships
    Dec 4th & 5th
    San Antonio, TX
    ENTERED more events than I'll actually swim just wanted to leave myself some choices:
    02 400 IM
    06 50 bk
    14 50 fr
    16 100 bk
    18 100 IM
    30 400 fr probably going for a split time
    34 50 br
    40 200 IM
    42 50 fl

    just renewed my USMS membership for 2011
    Don't have a masters team?
    Register with Longhorn Masters

    whitney coached
    UT Swim Center, main pool
    6:30 - 8:00 dove in 6:40ish
    trained with Kevin, Ned & Chris
    beside mike, paul, larry, james & jon
    WORE Yingfa Jammer

    400 fr easy

    Main Set

    assigned: 8 x 250 on 3:30
    1) fl bk br fr 4 3 2 1
    2) fl bk br fr 1 4 3 2
    3) fl bk br fr 2 1 4 3
    4) fl bk br fr 3 2 1 4
    did: 8 x 3 x 50 blending in with my lane

    got out and rested 20 min

    100 bk fast
    from a dive
    went 55

    100 easy
    Swim Workouts
  4. Mostly free today - Disney TOMORROW!!

    by , November 23rd, 2010 at 07:24 AM (Mixing it up this year)
    Not really in the mood today but borrowed one of Kris' workouts and modified as I desired.

    400 Free
    16x25@:30 Free evens no breathers
    8x50@1:00 Fly as 25 drill/25 swim w/fins
    4x100@1:30 Free kick w/fins
    2x200@3:00 Free w/paddles & bouy went 2:44, 2:41
    1x400@7:00 Free w/paddles & bouy long and loose went 6:00
    2x200@3:00 Free w/paddles & bouy went 2:41, 2:38
    4x100@1:30 Free w/paddles & bouy went 1:28, 1:27, 1:24, 1:18
    4x50@:45 Free w/paddles & bouy just make it easy
    200 Free Easy

    Total 3600 yards
  5. Tuesday, Nov. 22

    by , November 22nd, 2010 at 07:21 PM (The FAF AFAP Digest)
    Brikram Yoga, 90 minutes

    This seemed much easier than some previous sessions. Very wiped out after these classes. Thought about hopping on the bike for 30 minutes, but decided no.


    1. Got a gold star in yoga today and told to go to the advanced classes. I think they are at bizarro times, so I will likely pass.

    2. Checked the athlete listing for NE Champs, and nearly freaked out. I wasn't listed under Patriot Masters like I was last year. But I found my entry under GMUP. Whew. Unfortunately, they misspelled my last name, and I sent an email to correct that. I will, in fact, be carting Fort Son & GF up to Boston with me.

    3. The athlete line up for this meet looks very typical NE Champs and very not typical CZ Champs. Which is fine.

    4. Going to enter the 100 fly and 200 free at the Last Minute Meet. This will essentially be my last speed workout before NR Champs and I'll get a little block time. I'll do a 50 fly split in the 100 and a fast 25 with a fast turn in the 200 free. (I might just get out at the 50 depending on how I feel and who is mocking me. I don't care about DQs.) Times will be sandbagged accordingly. I'm going to pass on the Little Devil's helpful suggestion of entering the 400 IM because that is way too much evil to bear in these scanty suit conditions we live in now. I now have to go look for my split request forms ... My only "goal" for this meet is to swim faster than my 50 fly from the Albatross meet.

    5. Rich posted this "sprint on short rest" set for me on the DF:

    "Try 10 X 25 on 1:00 with 15 Y/M all out breakouts and then cruise the rest of the way. It only relies on the CP-ATP energy system which is quickly replenished and even I have enough recovery time to be very explosive on all efforts."

    Will try to give that a go from a dive off the side of the pool soon. Perhaps tomorrow if Speedo must tend to sick little Speedo and we can't do broken 100s.

    6. Renewed my USMS membership today.

    7. I think I need to start The Resting Of The Legs soon. Maybe after tomorrow.

    8. After seeing Harry Potter over the weekend with Lil Fort and some soccer friends, I now have the perfect comeback line for Mini Fort: "I'm not your house elf."

    9. Fun Swim Links:

    Updated November 23rd, 2010 at 11:13 AM by The Fortress

  6. Mon Nov 22nd 2010

    by , November 22nd, 2010 at 04:04 PM (Ande's Swimming Blog)
    Mon Nov 22nd 2010

    slept in skipped 5:15 practice
    lifted weights today at world gym before work

    Subscribe to Ande's Swimming Blog

    Next meet is:
    2010 SCM Meets

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

    just renewed my USMS membership for 2011
    don't have a team?
    register with Longhorn Masters

    whitney coached
    UT Swim Center, main pool
    noon to 1:15 dove in 12:08ish
    trained in my own lane
    beside kelly
    WORE Yingfa Jammer

    400 fr easy

    Main Set

    assigned: 5 x 100 fr on 1:20 desc
    did: 3 x 50 fr on 1:20, skipped a 100,

    100 fr fast
    dove dive
    did it 50 2 beat kick 50 6 beat kick
    went 51

    assigned: 4 x 200 fr on 2:40 desc
    did: 3 x (2 x 50)

    rested pondering what to do next
    thought about a broken 200 IM

    25 fl fast
    roll start
    whitney timed

    100 easy

    25 bk fast
    roll start
    whitney timed

    100 easy

    25 BR fast
    roll start
    whitney timed

    100 easy

    25 SDK fast
    roll start
    whitney timed

    100 easy

    Updated November 22nd, 2010 at 04:42 PM by ande

    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout -11/23/10

    by , November 22nd, 2010 at 03:32 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:20
    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

    1 X 200 kick 4:20
    8 X 50 kick
    4 on 1:10
    4 on 1:00

    1 X 50 easy 1:00
    1 X 75 build 1:15
    1 X 50 easy 1:00
    1 X 50 fast
    Four times through, all choice.

    1 X 50 easy
    3 X 50 @ 100% choice 2:00
    1 X 50 easy

    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
    2 X 150 free 2:15

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  8. Duel in the Puel

    by , November 22nd, 2010 at 02:26 PM (Too Neurotic to be Suitably Aquatic)
    Sunday was the NY vs. NJ Duel in the Pool meet in Long Island. It was run fairly well for a first-year meet, although you almost have to feel badly for the New Jersians who were outnumbered by a lot. But what do you expect? We're Masters, which means we're grown-ups and we can choose where we live, and most people (my Jersey-born-and-raised self included) choose New York.

    State dueling aside, I had one super kickass meet. I don't have the offical times yet but it went something like this:
    200 free 2:48 something
    50 breast :49 something
    50 free 36:69
    100 IM 1:36 something

    For anyone who's all like, "I do those kinds of times for a warm-up," what's really cool is that last year at this time my 200 free was a 2:56. A year before that, it was a 3:08. That's a 20-second drop in two years. ! Thank you Coach, coaching, and Swimmer magazine tips!

    I've never done the 100 IM in meters before, so that was a guaranteed personal best, but it also happened to beat my PB 100 IM time in yards... I attribute that race's success to being in the lane next to my teammate who always makes me strive to swim faster, and the fact that I think I'm finally understanding how to do fly.

    My 50 free time was only a PR by a half-second, and it's making me re-think my status as a sprinter. I think I'm a middle-distance gal. And the breaststroke was just in there because I've never done a 50 meter BR race before. (I like to collect new races.) As for the meet...
    • The meet itself was quite well run, we all got t-shirts and caps and awards at registration, and I'm a sucker for SWAG.
    • The heat sheets were all posted ahead of time, which made warm-up, warm-down & nutrition planning very smooth.
    • Our team made the mistake of setting up in front of the results board (which were up instantly) and as I noted in a forum discussion that got lost as the discussion dissolved into a tech suit rant, I miss the tech suits mostly because we suffered a lot of crotches-in-faces moments as the swimmers read the results by leaning over those of us sitting on the platform.
    • The meet ended with a 800 fly for charity and then a mystery relay, but I had to miss it because my ride home didn't want to stay for the relay. I think if we had known ahead of time what to expect, they might have been more enthusiastic about it.
    • I got to see Swimsuit Addict! But I missed all of her swims. She was trying to convince me that Ocean Open Water swimming is a fun thing to do, even after summer is over. I told her I'm going to keep working on dropping times in a regular pool...
    • Speaking of cold, I was colder at this meet than I've ever been. Normally I overheat on deck, but yesterday once my towel got wet, I shivered a little. But the water was a great temperature for racing.
    • And it didn't get much better when all I was dreaming of was a hot shower and all I got was something that wasn't quite ice water.
    All in all, a really good time. I've been really impressed by the things the Metro LMSC has put together in the past year, and I hope to do more meets with them, even though 2 hours to Long Island is a bit far. But worth it to swim in a good pool and drop crazy times and see some other really excellent USMS folk at their best.
  9. Swim Meet Results

    by , November 22nd, 2010 at 01:02 PM (A comfort swimmer's guide to easy swimming)
    Boise YMCA Thanksgiving Invitational (SCY)
    November 20-21, 2010

    Saturday Session

    200 free relay: went 3rd, my split was :27.00.

    200 back - 2:35.83. Split :35.53-:37.99-:40.93-:41.38
    I went out too fast. First 100 was 1:13.52. Paid for it in the second 100. (1:22.31).
    Lat week I went out too slow so I wanted to go out harder on this one. Had hoped to go around 1:15. The final time is 2.02 sec slower than my best and my 2nd fastest ever.

    50 free: 28.08. Felt good. Had a good start and turn. My coach told me I need to work the underwater off the walls a bit more before coming up. Slower than my best by 1.76 sec.

    50 back: 32.75. Had a good start and turn. Good underwaters. Didn't breakout until past 12 on the start and was around 10 off the turn. This was slower by comparison to the 50m back I did last week.

    Sunday Session

    100 free: 1:02.00. Split 30.17-31.83. Time was slow but I split it really well. I had a good start, good turns and walls.

    100 back: 1:11.50. Split 35.53-35.97. Again time was slow but splitting was great! Again had good starts and turns. Need to work on underwaters. I come up too soon off the turns (I guess its because I like to breath).

    All in all, a good meet. Even though my times were a bit slower than I had hoped for, I was pleased with my swims. I didn't make any major mistakes, had good starts and turns on all the swims and just felt good. A few things I can think of that may account for the slower times was that I haven't done very much race pace swimming since Atlanta. Also, I'm sure the suit factor is there. Wore a FS2 jammer for this meet whereas in recent big meets I wore a FS Pro.

    Total yardage for the weekend counting warmup, cool down and races: 4050 yards
  10. MEET: Sat Nov 20 & Sun Nov 21 2010 Ron Johnston in TEMPE AZ

    by , November 22nd, 2010 at 12:36 PM (Ande's Swimming Blog)
    Sat Nov 20 & Sun Nov 21 2010

    swam in the
    2010 Ron Johnson Invitational Arizona and Southwest Zone SCM Championship
    Tempe AZ

    Had a great time at the meet, Tyler & David Guthrie from longhorn were there. Beth, my wife come with me with her Canon & shot several races

    Saw many AZ friends, RJ was very nice well run meet, Thanks Katy! Sunday was a bit windy and rainy. Discovered the diving well was around 90 degrees which made life quite comfortable

    Shaved but didn't feel strong or snappy in my races, so I've decided to really work on speed strength and rest to prepare for my next meet, Masters of South Central Regional SCM Championships Sat Dec 4th & Sun 5th in San Antonio, TX

    Sat Swims

    100 Fl 1:01.99
    28.37 33.62
    hoped to go faster
    died pretty bad

    50 Back 28.86
    tyler went 28.84 so I got blessed

    400 IM 4:56.91
    1:08.00 0:31.60
    1:17.05 1:46.87 2:25.05
    1:22.99 3:05.47 3:48.04
    1:08.87 4:24.18 4:56.91
    tried to say smooth on FL BK
    flipped my BK to BR turn and really worked the BR
    2 beat kicked the first 50 on fr then 6 beat kicked

    50 Fr 25.76
    did not feel real snappy, 4th race of the day


    100 IM 1:03.51
    not sure on split

    50 Fl 27.56

    200 IM 2:16.26
    1:44.76 39.05
    2:16.26 31.50
    my 200 IM race strategy was:

    FL easy speed, barely kick, breathe every stroke,
    should have worked the start & done more SDKs

    BK cruise easy speed, light legs,
    should have done 4 SDKs off each wall,
    FAST BK to BR flip over turn

    BR long pull outs & work it

    FR sprint it home, 6 beat kicked the whole way
    this was probably my best swim of the meet

    Won High point for men 45 - 49
    got a blue blue bag and a signed copy of Jeff Comming's book "Odd Man Out"

    David Guthrie broke the 50 - 54 WR in the 200 BR

    got a killer hotwire hotel deal on for this meet
    stayed at the Hotel Tempe/Phoenix Airport InnSuites Hotel & Suites
    3 star hotel, free breakfast,
    nice happy hr
    5 miles from pool
    $43 a night, 56ish a day with taxes

    got rent car on with Advantage 19 bucks a day said we had a corolla, the girl worked hard to upgrade us and we bit on a convertible Mustang for $20 a day
    had a blast riding around with the top down

    Our plane was delayed on our flight home, we landed around 11:00, arrived home 12:30ish, saw a large live rattlesnake in the road close to our house went to bed around 2:00 so I skipped 5:15 AM practice and opted for Noon today

    Next Meet

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

    Updated November 22nd, 2010 at 12:47 PM by ande

    Masters Swim Meets / Events
  11. The evil stroke again

    by , November 22nd, 2010 at 07:23 AM (Mixing it up this year)
    Before I head to Disney I wanted to get in 2 more workouts but didn't want the usual so I used 2 of Kris Houchens Workouts this week, just a tad modified.

    400 Free
    4x200@3:00 Free w/paddles & bouy desc 1-4 went 2:51, 2:46, 2:42, 2:35
    4x25@:45 Breast kick on back w/brfins
    4x25@:45 Breast 2 pulls w/no kick 1 pull w/kick w/brfins
    4x25@:45 Breast w/brfins 3 count glide
    4x25@:45 Breast w/brfins
    4x50@1:10 Breast descend 1-4 went :55, :55, :54, :52
    4x[4x50@:50 Free hold pace held r1-:45, r2-:43, r3-:42, r4-:41
    ....[1x100@1:40 Free hold pace went r1-1:25, r2-1:24, r3-1:22, r4-1:20
    500 Easy choice w/fins mixed in some fly to loosen up my back

    Total 3500 Yards
  12. Sunday, Nov. 21

    by , November 21st, 2010 at 09:55 PM (The FAF AFAP Digest)

    windshield wipers, 25
    flutter kicks on bosu, 100
    tricep press negatives, 50 x 2 x 10
    bench press singles, 110 x 2 x 1, 120 x 8 x 1
    seated row, 120 x 3 x 6
    nautilus lower back, 140 x 2 x 10
    box jumps, 2 x 10
    (getting more efficient at these)
    squat jumps w/45 lb bar, 2 x 10
    squat swings w/25 lb plate, 2 x 15
    RC work

    Yoga/Stretching, 25-30 minutes:


    Warm up:

    600 various

    Main Sets:

    8 x 50 dolphin kick w/board, no fins @ 1:00
    These hurt way more than they should have. I went right from the pool to the gym, so was probably tired from the plyos.

    50 dolphin dive

    8 x 50 free w/paddles @ :50

    50 dolphin dive

    16 x 50 @ 1:00
    1-4 = 25 fly drill + 25 free
    5-8 = 25 free + 25 back shooter
    9-12 = 25 EZ speed fly + 25 EZ
    13-16 = 50 breast, descend to fast

    50 dolphin dive

    Total: 2350 meters

    steamroom, 10 minutes



    After early rising and 6 soccer games, I was completely unmotivated to go the gym this afternoon. Fortunately, Mr. Fort kicked me out. I felt like I had a solid dryland session, but had to restrict the pool session to recovery/aerobic work (though I felt strong in the water). I was just too tired to ramp it up in relatively hot water.

    Tentative plan for the week. I'll see if I can actually get er done.

    Mon: Bikram yoga
    Tues: gym + speed workout + massage
    Wed: swim with Sewickley Masters
    Thurs: stretch at home
    Fri: swim with Sewickley Masters
    Saturday: drylands (no legs except a few plyos) + drive home
    Sun: speed workout

    I am going to enter the Last Minute Meet. But just the 100 fly for a 50 split and to practice breakouts. Can I do anything while hanging on the wall gasping for breath before I begin the second 50? I should know this, I realize, but never had occasion to focus on the wall rule for fly. I know in backstroke you can practically pirouette without a DQ. May have to drag out my rule book.

    Attached is a pic of Lil Fort's U10 all star team. They played great and with a lot of heart. Lil Fort even wants to play indoor soccer this year.

    Updated November 22nd, 2010 at 09:29 AM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts , Yoga
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  13. Warm Water and a quick workout

    by , November 20th, 2010 at 06:15 PM (Mixing it up this year)
    Had only 1 hour this morning before the kids arrived. With my back acting up Fly seemed like the best way to do it.

    5x200@3:30 Free
    500 Free kick w/fins
    10x50@1:00 w/fins & paddles 25 fly/25 breast pull
    500 Breast kick w/brfins
    2x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 kick/50 swim
    100 same as above just 25's

    work with the kids on freestyle drills, starts and turns.

    Total 3000 yards
  14. This Weeks Workouts

    by , November 19th, 2010 at 05:28 PM (Adventures in Swimming)
    Coached the Sharks M-W-F SCY

    Week of 11-15


    WARM UP 300 CHOICE 300/300

    SET 1
    6 X 50 TENNESSEE TURNS (~ 15 R) 600/900

    SET 2
    2 X 200 PACE (~ 20 R)
    3 X 100 PACE (~ 10 R)
    4 X 50 Descend (~ 10 R) 900/1800

    2 X 200 PACE Ė3 (~ 30 R)
    3 X 100 Descend (~ 15 R)
    4 X 50 Descend (~ 15 R) 900/2700

    200 PACE -5 (~ 30 R)
    100 PACE -?? (~ 20 R)
    4X50 DESCEND (~ 15 R) 400/3100
    Extra Set
    12 x 25 1 Blast Off/EZ, 1 1 Breath, 1 EZ Repeat 4 x 300/3400

    YARDAGE: 3,400


    I think this is one of onlyfree's workouts

    300 CHOICE 300/300

    SET 1
    3 X THIS SET:
    50 DRILL @ 0 : 50 (~ 10 sec rest)
    50 DRILL/SWIM @ 0 : 45 (~ 8 sec rest)
    50 KICK @ 1 : 00 (~ 10 sec rest)
    50 KICK/SWIM @ 0 : 55 (~ 10 sec rest) 600/900

    SET 2
    100 DP @ 1 : 30 (~ 15 sec rest)
    75 BUILD @1 : 05 (~ 10 sec rest)
    50 DRILL/SWIM @0 : 45 (~ 10 sec rest)
    1 x 25 STROKE HARD @0 : 35 (~ 20 sec rest) 250/1150

    100 DP-1 @1 : 30 (~ 15 sec rest)
    75 BUILD @1 : 05 (~ 10 sec rest)
    50 DRILL/SWIM @0 : 45 (~ 10 sec rest)
    3 x 25 STROKE HARD @0 : 35 (~ 20 sec rest) 300/1450

    100 DP-2 @1 : 30 (~ 15 sec rest)
    75 BUILD @1 : 05 (~ 10 sec rest)
    50 DRILL/SWIM @0 : 45 (~ 10 sec rest)
    5 x 25 STROKE HARD @0 : 35 (~ 20 sec rest) 350/1800

    100 DP-3 @1 : 30 (~ 15 sec rest)
    75 BUILD @1 : 05 (~ 10 sec rest)
    50 DRILL/SWIM @0 : 45 (~ 10 sec rest)
    7 x 25 STROKE HARD @0 : 35 (~ 20 sec rest)
    100 EZ 500/2300

    Yet Another Set
    500 Swim or Pull Focus on good form and LONG streamlines 500/2800

    100 Kick EZ
    100 Make it a Good one 200/3000

    200 or so Warm Down


    Warm Up
    S-300 K-200 P-200 (700/700)

    Set I: All :10r
    25 - FLY
    50 - BACK
    75 - BREAST
    100 - FREE
    75 - BREAST
    50 - BACK
    25 - FLY (400/1100)

    Set II:
    1 X 400 :40r Negative Split (Stop for :05 at 200 to get split)
    2 X 300 :30r Negative Split (Stop for :05 at 150 to get split)
    3 X 200 :20r 1 & 2 PACE/ 3 EZ
    4 X 100 :10r Descend from PACE Take a extra :30r after #3 and go for it on #4

    Set III:
    * BOARDWAG is pulling with the kick board between your legs
    like a buoy. Hold the board so that a good portion of it will
    create resistance beneath you as you rotate your shoulders/hips.
    This will force you to generate a little more effort in your
    total 3,300

    I actually got to swim all of these this week.
    My work load let me swim them right after I was done coaching.
    So I got to work around 8:45 instead of 7:15
    I love my job!!!
    I'm feeling alot better in the water latley.
    Now if I could just loose the extra 15 lbs I've
    been carrying the last year. My problem
    is that I love to eat :-)
  15. Fast Friday, Nov. 19

    by , November 19th, 2010 at 05:15 PM (The FAF AFAP Digest)
    I ripped off and remixed Chris' fast fly workout from this AM. Loved it!


    Warm up:

    700 various

    3 x (4 x 25)
    broad jump off side + eggbeater kick to wall
    backstroke start w/burst to 15 (14 kicks)
    overkick free

    50 EZ

    Speed Work:
    (All fly, except fly kick, done with fins)
    (Times are imprecise, I couldn't see the pace clock all that well.)

    75 fast fly (41ish)
    75 EZ

    25 fast fly kick, diving from edge (21 kicks)
    75 EZ

    50 fast fly (23 mid)
    100 EZ

    50 fast fly (24 high)
    100 EZ

    25 fast fly kick, diving from edge
    75 EZ

    75 fast fly (41ish)
    125 EZ

    4 x (25 AFAP + 75 EZ)
    1 each stroke

    200 EZ

    Total: 2500



    My fly felt pretty good today. And it was good to do more swimming than kicking, as the legs were tired (though there were many SDKs on the fast flys).

    Still pondering Last Minute Meet. Inclined to sign up for the 100 fly and do a 50 fly split, so I can cruise in late.

    Last 7 days: 5 swims/3 drylands this week/not enough yoga. I really should stretch tonight.

    Next 7 days: Workout schedule is going to be complicated by this weekend's soccer tournament and travel to Pittsburgh.
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -11/22/10

    by , November 19th, 2010 at 02:53 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 300 4:40
    3 X 100 1:40
    4 X 75 1:15
    1 X 200 3:00
    2 X 100 1:30
    4 X 50 :45

    1 x 50 easy 1:00
    1 X 50 build to fast 1:15
    4 X 25 sprint :45
    Choice. Four times through.

    1 X 50 easy
    1 x 100 @ 100% 4:00
    1 X 50 @ 100%
    1 X 50 easy

    1 X 200 kick 4:20
    1 X 100 kick 2:10
    6 X 50 kick 1:00
    8 X 25 sprint kick :45

    1 X 125 IM 2:15
    1 X 150 free 2:15
    Four times through
    Double up on each stroke IM order on the IM's
    Descend the 150's 1_4

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  17. Swim Meet tomorrow and Sunday

    by , November 19th, 2010 at 12:44 PM (A comfort swimmer's guide to easy swimming)
    Today's workout was just my meet warmup with a long cool down swim

    Meet Warmup
    300 swim back & free
    200 kick on back as 8 SDK off each wall then flutter. alt. 25 easy/25 mod fast
    6 x x50/1:30:
    2 fly as 25 1-arm/25 swim
    2 back pace
    2 free/pace

    50 easy
    3 x 25 of blocks w 25 ez swim back
    1 each fly-back-free

    10 min easy swim (Ī600)

    Total: 1600 yards
  18. 11/19/10

    by , November 19th, 2010 at 12:09 PM (The Labours of SwimStud)
    Warm Up
    600 FR/BK by 100
    10 x 50 K 1:30 got them all in 1:05 or less w drag suit.
    100 EZ

    30 x 50 1:00 last 6 1,2,3 desc x 2
    100 EZ

    IM set
    5 thru
    1 x 100 IM 1:50
    1 x 100 FR 1:50
    Usually do this on 2:00 so finishing this was a good workout.

    400 Fin Kick

    200 EZ
  19. Fri Nov 19th 2010

    by , November 19th, 2010 at 10:51 AM (Ande's Swimming Blog)
    Fri Nov 19th 2010

    TEMPE's in 1 day
    I fly out this afternoon

    Subscribe to Ande's Swimming Blog

    whitney coached
    UT Swim Center, main pool
    5:15 to 6:30 dove in 5:45ish
    trained with doug and max
    beside Chris, todd, nate & Tyler
    WORE Yingfa Jammer

    missed it

    Main Set

    400 easy

    200 easy

    200 easy

    200 easy

    50 easy

    50 easy

    got out, watched UT men train, &
    talked with Eddie for a while

    2010 SCM Meets

    2010 Ron Johnson Invitational Arizona and Southwest Zone SCM Championship
    Sat 11/20/2010 & Sun 11/21/2010
    Tempe AZ
    Got Hotel, flight, & car rental
    found a killer deal
    3 star hotel, serves breakfast, 5 miles from pool for $43 a night!
    03 100 Fl
    05 050 Back
    09 400 IM
    12 050 Fr
    17 100 IM
    19 050 Fl
    26 200 IM

    Masters of South Central Regional SCM Championships
    Dec 4th & 5th
    San Antonio, TX
    Hosted by MOST
    Swim Workouts
  20. Easy workout, with scenery

    This was a Riverbank pool morning once again. Iíve really been enjoying swimming up there during morning lcm lap swim lately, and so this week committed to buying a monthly pass ($30) instead of paying $3 each time I go. Itís definitely the best swimming deal in Manhattan, either way. I swam in a lane with 2 swim buddies who were doing a distance-oriented workout, but I mostly did shorter things that worked with their intervals. Hereís how it went:

    1200 lcm warmup

    4 x 100 FR/BK halfsies, desc., @ 1:40 [1:30, 1:30, 1:28, 1:24]

    3 x 100 (50 BR sprint + 50 easy choice) @ 2:30

    400 moderate pull FR

    400 IM kick

    600 drills + play + warmdown

    It was glorious sunny day, and there were some magnificent trees full of red and gold leaves that I could see through the poolís windows. I kept on stopping at both ends of the pool during warmup and warmdown to admire the views.