I did not have a long course workout picked out today so I just winged it here. My backstroke felt much stronger than normal and my breaststroke felt like I was not as flat as the last time I swam it. 5x200 @ 4:30 Free as 100 swim/50 pull/50 kick 8x25 @ 1:00 Back kick arms perpendicular 8x50 @ 1:00 Back pull with paddles and board 500 Free with paddles only every 3rd 25 Back 200 Breast kick 500 Free every 3rd 25 Breast 400 Free EZ Total 3000 meters
That's about how I felt this morning, I either ate something or have a small stomach upset. I'm enjoying these short am swims which are becoming a nice little productive mini workout: 4 x 50 :50 12 x 25 K no fins :45 every 4th AFAP. The last 50 of the set I went all out without a rest and managed a 1:10 3 x 100 K w/fins all out :20 RI Snorkel, Paddle and Fin time! 4 x 50 full gear; working the rotation, hand entry and avoiding underwater crossing over. 2 x 50 Snorkel and Paddles; focus on hand entry & exit avoid splash & slipping. 2 x 50 Snorkel; swim focus on still head 2 x 50 Paddles; entry, exit, splash & slippage again 2 x 50 No gear. Work DPS went 12's and 13's depending on direction. Good strokes and rhythm, felt nice and like the gear focus is paying off! The swim picked me up overall. It gave me an energy boost and made me feel less ill.
Updated January 8th, 2009 at 06:07 PM by SwimStud
Dragged myself back to the gym today. Spent 75-80 minutes doing weights, core and RC. Didn't do as many sit-ups on the incline bench, as my intercostal muscles are still sore. (No idea what those were until Stud explained. lol) Added in some russian twists to keep up with Dr. Jaegermeister. Didn't increase weight today except for hammers. Made sure to do the external rotation exercises -- Coach Vlog would be proud. And deadlifts -- Coach Smith would be proud. Stretched for 5 minutes. Hopped on the Octane Fitness Ellipse machine for 20 minutes. Put it on the glute kicker setting. That got my heart rate up fast! Stretched for another 5 minutes. _______________________________________ Like Chris, Mr. Fort reminded me last night that I should adapt to the weights relatively soon. I have added a couple additional pulling exercises, so maybe that made my back more sore than usual. I have to confess I'm still not "lifting heavy" like Ande or Jazz. And I only rarely do lat pull downs out of shoulder paranoia. But the pushing and pulling exercises (among others) that I do on the double cable free motion machine seem to be helping. I feel quite a bit stronger than I was in Austin. I miss running. Haven't gone as much in the last couple weeks because I've been swimming more and the weather has been impossibly cold, rainy and gloomy. I always crave sunshine. ________________________________________ Booked hotel and flight for Auburn. Confirmed entries for Jan. Open. Plan to swim 2 events on Sunday as well.
Updated January 8th, 2009 at 04:31 PM by The Fortress
SCY with Carrie Warm up 1 x 300 6 x 50 kick 12 x 25 on :30 Odd: drill Evens: swim (900) Main Set Repeat Three Times {1 x 300 on 4:45 hold steady pace {3 x 100 on 1:40 same pace as 300 one minute rest between rounds (1800/2700) Cool down 1 x 100 easy kick 1 x 100 IM easy (200/2900) 2900 Yards Thought: Aerobic pace set. Drill: Alternate Heads Up Freestyle and Fist Drill.
Thursday Jan 7th, 2009 Does you want a 2008 Medal from the 2008 USMS SCY Nationals? They were handing out left overs at the swim center today. I took 5 just incase. Let me know. it might inspire you to train harder and smarter to earn one in clovis will blog todays practice at: http://andesswimmingblog.blogspot.com The short cut to Ande's Swimming Blog is http://TinyURL.com/AndeSwim NEXT MEET: 9 days away Saturday January 17 - Monday 19th Austin TX USS Meet Longhorn Aquatics New Year's Classic training on through (no rest) Entered #4 Boys 200 IM 2:00.85 #6 Boys 50 Free 22.58 #18 Boys 200 Free 1:50.70 #32 Boys 100 Fly 53.18 NEXT MEET: 56 days away March 5 - 7, 2009 USA Swimming Austin Grand Prix Austin TX Meet format: Short Course AM, Long Course PM Meet Events: Thursday, Friday, Saturday http://www.utexas.edu/longhornaquatics/meets Weights Lat press 8 x 40 8 x 45 6 x 50 lat pull 8 x 167 5 x 207 bench press 8 x 135 6 x 185 leg press 8 x 180 8 x 270 6:30 - 8:00 Whitney coached SCY swim center main pool, NO Blocks swam with Ned and tyler, beside Todd, Desiree, & Larry tyler had a crick in his neck and got out early dove in at 6:38 warm up 900 done 100 fr 25 k 25 underwater 3 x 300 fr desc on 4:00 went 3:21 4 x 50 on 1:00 done 25 fast IM order, 25 easy 3 x 200 fr desc on 4:00 went 2:01 on #3 4 x 50 on 1:00 breath control took 3 on 1, & 2 on the rest assigned: 3 x 300 fr desc on 4:00 did: wasn't feeling so good so I skipped a couple 50's on each one 4 x 50 on 1:00 done 25 fast IM order, 25 easy assigned 3 x 200's on 2:40 desc did Put on FS PRO JAMMERS 100 4 x 50 on 1:00 done 25 smooth 25 with 6 SDKs 100 easy rested 10 minutes 50 bk whitney timed roll start wore FS PRO jammers went 23.3 (which surprised me, didn't think I was or could go that fast today) 100 easy roll start = (forward dive off side, roll to back underwater, watch starts when feet leave the wall) ~ ~ ~ ~ ~ UT Men & Women are at Auburn for a duel meet today http://auburntigers.cstv.com/sports/...swim-body.html Several post grads trained at UT this morning Garrett Weber Gale, Dale Rogers worked out in the lane next to mine
Updated January 8th, 2009 at 02:26 PM by ande
I am (for me) slow, fat and out of shape. I am also recovering from a back injury - fun! Anyway ... 3 x 100 drill/swim 4 x 50 fast 1:30 3 x 300 Fr 3 x 200 Fr 2 x 100 Fr 50 EZ 4 x 50 drill swim easy I am having a mental lapse as to whether or not we did more than that ... it felt better than I thought it would ... this season may not be lost. I am slow and splashy but oh well. My goal was to get in the water 3 times this week (that was #2) and to do one other workout - pending how the back felt. I am going to attempt spin class tonight praying that my back will hold ...
Was not sure I had it in me to get this done but I made it. Now the shoulders are a little achy but they will be fine later. 800 as 200swim/100pull/200swim/100kick/200swim 10x50 @ 1:15 Free goal hold :40 went 41, 41, 40, 40, 39, 39, 40, 39, 38, 38 3x200 @ 3:30 Free paddles and bouy held 2:55 this was just nice and easy 10x50 @ 1:05 Free goal hold :40 went 40, 40, 39, 39, 39, 39, 38, 38, 39, 38 5x100 @ 1:50 Free paddles and bouy went 1:31, 1:28, 1:25, 1:20, 1:18 10x50 @ :50 Free goal hold :40 went 41, 41, 41, 40, 40, 40, 39, 39, 40, 39 200 EZ Total 3600 yards
OK enough of the Beatles puns! Writing this at near 2am b/c the power just came back on and woke me and the neighbour's generator is still running and I cant sleep. Yesterday's Swim: 500 FR 8:45 nice and easy. 4 times through 50 K; 50 D; 50 Swim I wore fins for the whole thing and used snorkel and paddles for the drill part. 100 EZ 10 x 100 1:40 these were tougher than I expected but I was trying to keep good form and swim as fast as I could without losing my sense of control. 100 EZ 8 x 25 AFAP 1:00 went 1-4 push off the wall and 5-8 off the block; last one all out on 1:30 and went 13.5 3 x 100 P Snorkel, fins and paddle 200 by 50 swim 1 with paddles; 2 no gear, 3 & 4 EZ In the afternoon I did a 1.25 mile run. Paced it out a bit harder than normal. Lifted again: Nautilus Leg press/calf press super-sets: 4 x 15 200lb. I never put weight down until 4 sets are done. Leg Ext:4 x 12 reps at 50lb: Up...1/2 down...back up..."one rep" Leg Curl: 4 x 12 on about 35lb focus on using just hams not hips. Adduction/Abduction: 4 x 15 of both 95 on Adduct; 80 on Abduct. Chest Press: 4 x 12 about 90lb alternate hand grips. Pull Downs : 4 x 15 80lb 2 Hands max-wide hands, 2 hands shoulder width. Crunch Machine: 4 x 15 on about 40, work abs not arms... Pullovers: 4 x 15 on about 55lb focus abs, tris and lats. Free Weights Rear Delt Raise 2 x 15 with 10lbAlternate Dumbell Curls/Shrugs super-sets 25lbs 2 x 15 Rear Delt Lift empty bar; focus on hitting the rear delt. Yoga Ball everyone else was using it so I did some lower back leg lift/hyper extensions. Did I mention I coached for an hour and then taught another lesson for 45 minutes? Ok, well now I did...
SCY, solo: The main set was stolen from Chris the "Uber Machine" Stevenson again. Except I cheated and did the first fast set at only medium to medium fast pace. Still, it hurt. Though I'm not quite as traumatized as that last 20 x 100 set. Warm up: 400 swim 300 kick 200 drill Fast Sets: #1 Medium to Medium Fast Pace Didn't pay attention to my times on these really, as I still felt like I was warming up. 150 back 50 easy, 3:30 interval for the entire 200 100 backstroke kick 50 easy, 3:15 interval for the entire 150 150 back 50 easy, 3:30 interval for entire 200 100 backstroke kick 50 easy, 3:15 interval for entire 150 #2 Fast Didn't pay attention to the intervals as much. Just gave myself adequate recovery time, not a ton. My shoulder was twingy after the first set, so I used fins, which I like for speedwork anyway. (Sorry, Ande, we're different that way. ) 100 back fast (:59) 50 easy 50 backstroke kick fast (26.5ish) (really more SDK-ing than backstroke kick) 50 easy 100 IM fast (1:01) 50 easy 50 flutter kick w/ board fast (27) 50 easy #3 Fast: Had about 30 sec rest after the easy swim. Had to do a 75 instead of a 25 easy after the fast 25s to see the pace clock for the start of the next fast swim. Couldn't see my times on the 25s. 50 fly fast (27) 50 easy 25 dolphin kick fast 75 easy 50 back fast (27) 50 easy 25 flutter kick fast 75 easy 100 EZ Mellow Aerobic Set: 16 x 50 @ :50 alternate backstroke and backstroke kick went 33 on all of them 200 C/D Total: 3600 _______________________________________ Other thoughts: 1. Weights Still feeling broken down from weights. They just make practice much less enjoyable. I think I had that same thought when I started lifting heavier after Austin. Feeling it again. I do think that weights are the biggest reason for my improvement since Austin. I just wish I didn't dislike them so much. Getting a bit weary of them and would like to take a couple months off. Just need to decide when the timing would be right. Could do it after Zones, but that might effect Indy times. Or I could wait until after Indy. Not sure. Just sure I need a break. 2. Recovery Still having trouble recovering. I've been tired all week since my hell week. Could be just the lack of sleep, as I'm getting up early again to get the kids to school and having trouble going to sleep earlier. Had a Luna Shake today after practice. (Thanks Julie!) Maybe that will help. I've had problem with this before, and started a thread many months ago called "Recovery Please." I'm also tempted to try LBJ's suggestion of Devil's Claw. Anyone use that? 3. Appeal: As I mentioned on the "It is Here" thread, my appeal was denied as expected. The ground was Rule 102.13.1, which precludes a change in the order of events. They did not address my Rule 202.2 argument at all. Little disappointing, since that was the basis of my appeal. But that's what happens sometimes. In any event, I've definitely moved on. I'm happy enough that the IGLA times count for FINA purposes. And, as a couple encouraging forumites (including Skip have mentioned), if I hadn't swum the time trial, I wouldn't have known what I was capable of since the 29.99 was a surprise. Gives me some added confidence that my training etc. is on track.
11:00 to Noon at the Downtown YMCA (SCM) Warmup 500 free - 100fr/50drill 10x75 free on 1:30 - I worked on a good catch and strong but sustainable pace. I went 1:15 for the first 3 and then slowed to 1:18-1:19 4x25 kick on :45 - I kicked on my back with fins to work on ankle flexibility, pressing my shoulders into the water, and keeping my neck relaxed/head still. I went around :23-:24 for these 10x75 free on 1:30 - Same as first set, even the times (I was trying to keep up with the lane next to me). 4x25 kick on :45 - same as first set. 4x62.5 free on 1:15 - I went 1:03-1:05 for these. 4x25 kick - Same as first set. 4x50 ez free w/d! 2750 meters Notes: Mostly just this week I have been able to really work on keeping my elbows high to get a good catch and have really started to feel it. I also noticed that my lats now fatigue quickly. I guess that dropping my elbows doesn't really engage the lats too much! Just a thought.
Updated January 7th, 2009 at 08:08 PM by Iwannafly
SCY Solo Warm up 300 as 200 free/100 back (shoulder is sore and swimming back does not feel very good ) Drills 8 x 50 flutter kick on back on RI :10 odds fast (50), evens easy (1:00) 8 x 25 on :30 hard/easy, easy/hard (600/900) Main Set 1 x 50 easy 8 x 50 free FAST - #1-4 on 1:30, #5-8 on 2:00 (Average :33, fast :31, slow :34) 1 x 50 easy 6 x 100 free on 1:40 (1100/2000) Cool down 200 easy swim (200/2200) 40 minute spinning class during lunch hour.
SCY with Carrie Warm up 300 free 6 x 50 kick did 4 on back no board alt. flutter and dolphin. 2 with board, 1 breast, 1 flutter 6 x 50 drill (900) Main Set - all free even pace 1 x 400 free RI 1:00 2 x 200 free RI :45 4 x 100 free RI :30 8 x 50 free on RI :15 (1600/2500) Cool down 1 x 200 easy kick/swim 2700 Yards Did weights class in the morning.
There are many fluid media in our world today. Obviously, viewers of this vlog are most interested in the aquatic medium, which is at once natural and foreign to us. We spend the first 40 weeks or so floating about in a sea of our own urine, possibly sporting gills for a short while in the "ontology recapitulates phylogeny" process. Fascinating but possibly off the subject explanation: [Note to those who took Science for Dummies TM in college and somehow escaped learning this magical phrase. What it basically means is that our development in the womb, or ontogeny, repeats, or recapitulates, the evolution of ever more complex life forms, or phylogeny, of earth's animal life. We start off as one-celled organisms, progress into something a bit more like a sponge-like ball of cells, progress even further to the gilled salamander stage, etc. until we come out as humanoids 9 months later. If you ever want to make someone think you are either smart or pompous, you can't do better than to memorize "ontogeny recapitulates phylogeny" and use it at every possible opportunity.] Back to fluid media Only during this womb submersion in the amniotic brine are we totally at home as sea creatures. Once born, we become largely terrestrial life forms, dependent on air, unable to swim without lessons at the Y that once again recapitulate a certain phylogeny--starfish, guppies, eels, pikes, sharks, dolphins. Fascinating but possibly off the subject reverie: [More fodder for digression. How many of us did, in point of fact, learn to swim at a Y? I can remember like it was yesterday the half century ago when 6-year-old Jimby took his first breaststroke-like pull in the tiny basement Sewickley YMCA pool, achieved propulsion, and quickly taught my twin brother John how to swim! I don't know what was more satisfying? As the surgeons say, "See one, Do one, Teach one!" To this day, I credit teaching my brother how to swim as one of my signature life achievements.] Penultimate desperate attempt to justify today's video: We never regain our vestigial gills, alas; never again regain that amphibean-like blind cave frog nature, the blissful subconsious memories of which, I am convinced, are the chief cause for the return to the womb fantasies guys like me chronically suffer. Not to put too fine a point on it, I try to return to the womb every chance I get. Where was I? Wrapping things up quickly here, let me restate today's vlog's central theses: 1. We are born from tiny seas of our own creation 2. I taught my brother how to swim 3. Air is also a fluid medium 4. Swimmers like to flock together 5. Please enjoy my twin brother's latest charming and short YouTube film, narrated by the irrepressible Cameron, who students of this vlog will recall pronounced me "Sunk" during my inaugural open water swimming event. 6. Ontogeny recapitulates phylogeny. BORKED
Updated January 7th, 2009 at 12:08 PM by jim thornton
My brother, Linc, gave me a new torture device for Christmas. He swears by it! It is a Kiefer parachute. The parachute attaches to your waist with a adjustable webbing belt. The parachute is about 12 inches in diameter and connected to the waist belt with a 6 foot cord. You do look a little silly (and feel really clumsy). When you first jump in and try to swim (operative word is try), the drag resistance is very strong. You feel like you are going no where - because you are going no place. It takes a substantial amount of force to swim at a slow pace. If you can maintain your stroke technique, I can envision that one could become much stronger in specific muscles associated with effective propulsion. The key is to maintain technique (in a nutshell - early vertical forearm) which use the minor shoulder muscles - which unfortunately are among the first to become injured (rotator cuff related). The training effect is simply incredible - it is incredibly painful if you are trying to swim fast - as Linc recommends all out 25 yard sprint kicks. Because of his shoulder issues, he does not swim with the parachute. But I have tried swimming and kicking - and it is very difficult. You can do flip turns, but it is not very smooth operations. I think that sets of 10 x 25 would be sufficient to leave even the strongest swimmer gasping. I would improve this product by making the diameter of the parachute adjustable. Alternatively, I would drill little holes into the parachute - much like swim paddles - How many people remember the first swim paddles? They were made from plexiglass and were a flat, solid rectangle with surgical tubing. Paddles have really changed. Anyway, I like the idea of modifying the parachute - replacing the parachute material with either a mesh and making the diameter adjustable. BTW, Kiefer sells the chute for $18 plus.
Wednesday Jan 7th, 2009 NEXT MEET: 10 days away Saturday January 17 - Monday 19th Austin TX USS Meet Longhorn Aquatics New Year's Classic training on through (no rest) Entered #4 Boys 200 IM 2:00.85 #6 Boys 50 Free 22.58 #18 Boys 200 Free 1:50.70 #32 Boys 100 Fly 53.18 NEXT MEET: 57 days away March 5 - 7, 2009 USA Swimming Austin Grand Prix Austin TX Meet format: Short Course AM, Long Course PM Meet Events: Thursday, Friday, Saturday http://www.utexas.edu/longhornaquatics/meets will blog todays practice at: http://andesswimmingblog.blogspot.com short cut to Ande's Swimming Blog is http://TinyURL.com/AndeSwim It's OK to Comment there Planned to lift weights today but goofed around on the computer this morning 6:30 - 8:00 Whitney coached SCY swim center main pool, NO Blocks swam with Todd, Brad, beside Tyler Nate, Paul Desiree, Andrew, Mary and Ned arrived EARLY dove in on time Did a lot of SDK today warm up 800 done 75 free 25 foot first scull 4 rounds of (one each stroke IM order) 100 kick, 100 drill REST 1 minute (this was the same as a 200 on 4:00) 100 fast went fl 58 bk 57 br 71 fr 54 800 done 50 with 4 breaths / 50 bk / 50 with 2 breaths / 50 scull assigned 400 aerobic did 100 fr 50 rest 100 fr 50 rest 100 fr 4 x 50 fl on 1:00 desc went 26 on #4 assigned 300 aerobic went 3 x 50 assigned 4 x 50 bk on 1:00 desc did: changed into FS PRO Jammers 50 bk fast went 25 on #4 assigned 200 aerobic did 2 x 50 4 x 50 br on 1:00 went 31 on #4 assigned 100 aerobic did 50 easy 2 x 50 went 23 50 easy remembered what Whitney said said to me yesterday about breath control sets and did them correctly today ~ ~ ~ ~ ~ UT Women trained at 8:00 Think UT men came in at 8:30
Updated January 7th, 2009 at 05:49 PM by ande
Needed to recover from yesterdays fly workout but was this really recovery? 4x500 @ :20 Rest Free #1 & 4 Swim, #2 pull, #3 kick 8x25 @ :45 Fly 3x100 @ 1:40 Free held 1:32ish 8x25 @ :45 Back 3x100 @ 2:00 IM held 1:38ish 8x25 @ :45 Breast 6x100 @ 1:30 Free paddles and bouy went 1:24, 1:22, 1:22, 1:21, 1:20, 1:18 200 EZ Total 4000 yards
Don't know if we got to breaststroke month or not. I had a Church Vestry meeting to approve the 2009 budget instead. Back in the water on Thursday.
I lost count today but I thought I did 1500 although I am only blogging 1400...chlorine saturation... Continuing the snorkel, fin and paddle fun as I work on my head position and underwater pull... 200 swim. Pool was empty so I did a 150 doing 25 in each lane and going under the lines...It was hard work as I had to stay low and get momentum...I then did a 50 to round off. 6 x 50 swim with snorkel 12 x 25 K no fins on :45 every 4th sprint--went 30-31's on the sprints. 3 x 100 K with fins AFAP :20 RI 50 swim AFAP w/ fins went a :26 from push. 3 x 50 P fins and paddles 50 w/Paddles 50 No gear I may have done an extra 100 yards but I can't recall so if you lose count...it didn't happen, right?
Updated January 6th, 2009 at 05:49 PM by SwimStud
Made it to the pool today. Still a bit tired and sore. Warm up: 700 variety swim/kick/drill 3 x 100 single arm fly @ 1:45 Main Sets: Stole a pace 50s set from Chris, except with more human intervals. 20 x 50 backstroke: (Tried to go 2 seconds faster on each set of 50s. Definitely gasping for breath at the end.) 4 x 50 @ :50 1 x 50 easy @ 1:30 4 x 50 on :55 1 x 50 easy @ 1:30 4 x 50 @ 1:00 1 x 50 easy @ 1:30 4 x 50 @ 1:10 1 x 50 easy on 1:30 100 EZ 6 x 200 kick @ 3:00 w/MF (held a pretty casual 1:10-1:12 pace per 100) 50 EZ 10 x 25 UW fly spin drill, 5 spinning every 2 kicks, 5 spinning every 4 kicks 100 C/D Total: 3700 _______________________________________ Thought on "hypoxic" work: Was discussing SDKs with Jim Thornton and lamenting my seemingly diminished lung capacity of late. The "heyday" of my SDKs seems to have been about 1 and 1/2 years ago or so. At least that's my perception. (Judging from a couple videos, I was a little SDK happy at Austin I guess, but I'm not sure it made me faster.) He suggested that, with the amount of anaerobic work I do, the oxygen receptor nerves/muscles (can't remember exactly -- maybe he'll elaborate) aren't triggered enough. In other words, speed work is contra-indicated if you want to be an SDK ninja. Don't know, but I have done a lot more speed work in the last 1 1/2 years. More likely, the problem is that I dislike doing the hard core CO2 tolerance sets that Chris does. Used to like them more, not sure what happened. They just are harder now.
Updated January 6th, 2009 at 03:46 PM by The Fortress
Tuesday Jan 6th, 2009 NEXT MEET: 11 days away Saturday January 17 - Monday 19th USS Meet Longhorn Aquatics New Year's Classic training through it (no rest) NEXT MEET: 58 days away March 5-7, 2009 USA Swimming Austin Grand Prix Meet format: Short Course AM, Long Course PM Meet Events: Thursday, Friday, Saturday http://www.utexas.edu/longhornaquatics/meets (will rest some for this) will blog todays practice at: http://andesswimmingblog.blogspot.com short cut to Ande's Swimming Blog is http://TinyURL.com/AndeSwim Comment there Planned to lift weights today but went to bed at 12:30 last night because I picked up my dau at the airport late last night, her flight was delayed How about the Longhorn's down to the wire nail biter Fiesta Bowl victory? 6:30 - 8:00 Whitney coached SCY swim center main pool, NO Blocks swam with Mike Varozza, Andrew, and Russell, beside Larry, Ned Mark, Mary and Doug warm up went around 600 8 x 150 fr on 2:00 desc 1 - 4 hold 5 - 8 went around 1:35's 500 done 100 k 25 fast 8 x 150 fr on 2:05 desc 1 - 4 hold 5 - 8 hurtin on this round skipped a 50 on #6 went 1:34 on #8 500 fr take 4 breaths each 25 4 rounds of 75 fr on :60 "5 SDKs off each wall" 50 IM on :50 25 fr fast no breath on :30 100 easy Whitney said I should to do the breath control sets and it might make a difference ~ ~ ~ ~ ~ UT Men trained this morning, Russell Mark USA Swimming's biomechanics coordinator was on deck. UT Women are back from Colorado Springs
Updated January 6th, 2009 at 06:13 PM by ande
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