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  1. Cardio Day, and drills...

    by , February 10th, 2009 at 08:58 PM (The Labours of SwimStud)
    Well felt a bit sniffly this am but got onto the elliptical for 40 mins at HR >155...didn't quite keep up and the machine upped the load on me twice...I'll get her next time...finished with 4 x 20 Yoga ball squat thrusts.

    Got in late in the day for a swim and did the following:
    4 x 50 EZ
    12 x 25 K :45 MMMF x 3 no fins
    3 x 100 K w/fins :20 RI
    4x 50 BK K-rotate, K-streamline, K-rotate, Swim.
    4 x 50 FR 2 w/snorkel, 2 no gear
    4 x 50 FR 2 w/paddles, 2 no gear
    Worked on the annoying splosh sound...
  2. Noodler Interference Tuesday, Feb. 10

    by , February 10th, 2009 at 02:39 PM (The FAF AFAP Digest)
    Had a irritating noodler experience today. Usually, I get along fine with most of the noodlers and lap swimmers and we each stay on our side of the lane. Today, I was stuck sharing a lane with someone who insisted on constantly drifting into the middle of the lane, kicking me while doing elementary backstroke, and doing bobs with her arms flapping like a bird. She wouldn't stay on her side of the lane even after I asked very sweetly. Her idiocy resulted in a collison on my AFAP 50.

    Warm up:

    450 swim
    200 kick
    150 fly drills

    Other stuff:

    3 x (3 x 25 build + 25 easy)

    3 x (25 easy speed fly + 25 easy)

    50 back AFAP, no time: Noodler insisted on bobbing in the middle of the lane while I was finishing. I swam right into her. I don't understand this at all. She saw me coming and I couldn't see her ... why get in my way when I'm traveling at fast speeds?! (Where is the f bomb emoticon?)

    150 EZ

    3 x (25 free AFAP + 25 easy)

    100 EZ

    Total: 1500


    Other great news: Both my teenagers are home sick with congestion/cough/sore throats. Blech. I'd like to move out! Hip still sore, perhaps slightly better. This is the third consecutive 2 week taper where I've had "issues." I guess I'm well used to it at least. RL stops for nothing. On the bright side, I'm still holding at congestion and sore throat with no other symptoms so far. Now, I will go plaster a smile on my face as my littlest and sweetest child is almost home from school.

    The Auburn psyche sheets are out.

    Haven't looked at them very closely. Yes, I'm sandbagging the 100 IM and 100 fly to get more rest. Ande said it was OK. lol. I'm advised that some other very speedy women swimming the same events as Puff are sandbagging by massive amounts. I guess it's a tradition at Auburn.

    Stud: I'm in at least one wall lane! Unfortunately, it's for one of my best events ... Consider this an advance text of "facility flaws."

    Updated February 10th, 2009 at 10:17 PM by The Fortress

    Swim Workouts , Masters Swim Meets / Events
  3. I literally "kicked" my one mile habit today....

    Thanks to this forums help I was encouraged to increase my yardage to 2300. Feeling good.
    400 free
    300 back
    300 breast
    100 IM
    500 flipper kick (this is my extra yardage over mile)
    10 x 50 Free on 1:00 I may be doing this wrong cause I definitely sprint a steady 40 sec on each 50 , rest only 20 seconds. Is this how to do interval training?
    200 cool down
    2300 yards

    Updated February 11th, 2009 at 07:57 AM by flippergirl

  4. A Bit of Kicking

    by , February 10th, 2009 at 01:26 PM (A comfort swimmer's guide to easy swimming)
    SCY with Carrie

    Swim 600 alt. 100 free, 50 back
    300 IM drill

    Main Set
    1 x 300 free with 20 sec. rest (about 4:20)
    6 x 25 kick on back on :35, (did these around :25)
    30 sec. rest
    2 x 25 fast on :30 (did these around :20-21)
    50 easy
    30 sec. rest

    1 x 300 kick on back in streamline, with fins (4-6 fly kicks off each wall)
    (did this in about 5:00)
    30 sec. rest
    6 x 25 choice with fins on :30 descend 1-3, 4-6 (did 1-3 free descent to :15, 4-6 back descent to :16)
    30 sec. rest
    2 x 25 kick on :30 with fins (about :18-19)
    take off fins
    50 easy
    30 sec. rest

    1 x 300 back w/ fins (around 4:30)
    30 sec. rest
    6 x 25 pull on :30 choice smooth (did like above, 1-3 free, 4-6 back)
    30 sec. rest
    2 x 25 kick on :30 (no fins) choice fast (did these in about :20-21)

    Cool down
    1 x 200 alt. 50 free/50

    Total: 2700 yards
  5. Feb 09

    by , February 10th, 2009 at 10:56 AM (Swim like an Orca, but faster !)
    Today was the second day of "a free trial" that Coach Janine of the Aquasol masters here in El Dorado offered me last week, I was floundering at the El Dorado Hills (totally different town) Sports CLub; as their pool is about 75-77 degrees of bromine, yucky salty water, because I work nights, I needed to get some rest before my w/o. In contrast the YMCA/Union Mine/Aquasol pool is usually in the 80's with mild chorinaltion, the best pool I have been in thus far. Anyways its so cool to have a coached workout, even though Im am self taught swimmer, there are things that only a trained eye can see and a coach can evauate your strenghths and weaknesses and prescribe drills and w/o to help balance out your strokes.
    W 300 FR
    M 200 P / 200 K / 200 Swim
    10 x 50 Pace work on :35 every 1:00
    D BR kicking drill (my kick is all wrong, so its getting fixed)
    D BR drill / BR stroke - dolphin kick
    c/d 200fr

    Although this was a short w/o, it was really stroke specific, and stroke remediation.
    Looks like I will be cancelling the salty cold pool club and returning with the YMCA swimmers in the morning, and if my boss puts me on days by March I can join up with Aquasol.
  6. Swimming in the Oaks

    by , February 10th, 2009 at 10:26 AM (Swim like an Orca, but faster !)
    I have to admit, up until the Summer Olympics of 2008, I was just a casual lap swimmer. My idea of a workout was doing 20 or 40 "laps" (there and back, or 2 lengths) 3 times a week and ride my road bike 14 miles on the alternate days. My fitness and enthusiasm would wax and wane through the years.
    Back in 1977 I was on the high school swim team, Poly High in Sun Valley, CA. Coach Richards said off hand one day, that I wouldn't become much of a swimmer in the future. I remember the varsity guys bragging to me about the L.A. High school city finals and maybe the Olympics, later they would have there dreams handed back to them in a wet paper sack as they didn't fair very well either!
    Although I could swim one lap (there and back, or 2 lengths) under water and easily cross reservoirs, such as Medicine Bow and Lake Oroville, I just didn't have much aspirations to be a swimmer, like those 'Olympians'
    Today, I have been working an average of 4 days in the pool a week, still trying to get under a minute in the 100 FR with room to spare, under 30 in the back, breast and fly. But Im a much different swimmer then last summer. Now, I swim intervals, I do structured workouts, the old "lap swimming" is a thing of the past. In fact someone once asked me, "How many laps do you swim in your workout?" I answered "i dont know, I know I swam 3200 yards, so I had to stop and calculate it.
    Although I have only had 2 coached workouts in the last 7 months and both of those were in L.A., the videos, books and even some of the workouts on this site have totally changed my perspective on swimming.
    I worked Janet Evans "Total Swimming" for 3 months, it brought my 100 FR time from 1:12 to 1:03. Im confident that I will get :55 within the next 2 months, my dryland training has increased and includes Pilates, road bike and some exercises from the "Complete conditioning for Swimmers".
    So I guess Ill try to log my progress here, cause us "Lone Rangers" need all the encuragement we can get...

    Updated February 12th, 2009 at 01:40 AM by EricOrca

  7. lifted & short swim practice

    by , February 10th, 2009 at 10:07 AM (Ande's Swimming Blog)
    Tue Feb 10th 2009


    WEIGHTS (LIFTED 5:30 - 5:55)
    bench 10 x 135 6 x 185 4 x 195
    lat press 8 x 40 8 x 45 8 x 50
    lat pull 8 x 167 6 x 207 5 x 215
    leg press 10 x 180 8 x 270 8 x 320
    Lat Press with bands

    USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    23 days away
    Meet format: Short Course AM, Long Course PM
    entered the following events
    #05 100 Butterfly 52.63
    #08 200 IM 2:00.32
    #18 100 Backstroke 54.05
    #24 200 Backstroke 2:21.04
    #26 100 Freestyle 48.85

    2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009

    Masters Nationals
    Fri May 8 - 10

    6:30 - 8:00 (got out at 7:25 to make an 8:00 meeting)
    whitney coached
    scy TSC main pool
    swam with tyler amy brandon & ned
    beside larry max nate doug & meg

    warm up
    did around 500

    200 fr on 2:20 went 2:12 right into
    4 x 50 k on :45
    100 easy
    rest 30 - 60 sec

    200 fr on 2:15 went 2:08 right into
    3 x 50 k on :45
    100 easy
    rest 30 - 60 sec

    200 fr on 2:10 went 2:04 right into
    2 x 50 k on :45
    100 easy
    rest 30 - 60 sec

    200 fr on 2:05 went 2:00 right into
    50 k on :45
    100 easy

    assigned: 800
    did: 6 x 50
    odds easy, rest 35,
    evens strong with 8 SDKs rest 35 sec
    went 29, 28, 27

    got out around 7:25
  8. Tuesday 2/10 - Stroke Day

    by , February 10th, 2009 at 07:31 AM (Mixing it up this year)
    Felt really strong especially on my backstroke, my strong kick was back today too.

    15x50 @ 1:05 Free alternate by 50 Pull/Kick/Swim
    10x50 @ 1:00 as 25 Br 2kick1pull/25 free
    800 as 50 Free 25 Breast
    10x25 @ :45 Back catchup drill
    8x50 @ 1:00 Back with paddles and board
    8x25 @ :40 Back held between 20-22
    8x25 @ :40 as Fl/Bk, Bk/Br, Br/Fr
    600 Free

    Total 3500 yards
  9. Jimbo Jumbo Gallyumbo

    by , February 9th, 2009 at 11:10 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Utterly exhausted.

    Actually worked today. Odd. A foreign experience of late.

    Blood drawn for testosterone and estrogen readings.

    The soy era has begun. Soy milk--2 giant glasses. Cliff Bar, hopefully salmonella-free, but it's possible the local supermarket decided to **** the recall.

    I like being able to use the word **** and not have to worry about it seeming bad. **** **** ****!

    I am semi-documenting my soy experiment and its effect on my swimming, but too tired to post the footage yet.

    What I will post tonight, however, is the practice I did that has left me vibrating with exhaustion and a sense that I am getting old.

    And the leading contender for the Vlog the Inhaler theme song, written and performed by the two wonderful little daughters of my swimming teammate, Mark H.

    I think that you will see their song about me has a lot in common with other songs like "It's a small world after all" and "The song that never ends."

    Catchy. Infectious. And once it gets into you head, you just want to sing it nonstop all day and all night for the rest of your life.

    Which, alas, you might also end up cutting short with a small arms round in the cranium.

    Even this, however, is not enough to stop the sound of the Vlog the Inhaler theme song.



    • 250 tai chi warm up on my own
    • 10 x 100 1:25 official warm up
    • 5 x 100 on 1:20 (1:12's -1:14s for me)
    • 1 x 500 at a better pace than above (6:12 --pathetique)
    • 5 x 100 on 1:15 (1:10s or 1:11s for me)
    • 1 x 500 at a better pace than above (yeah, right. I did a 6:22 and felt as ancient as a 56 year can feel)
    • 2 x 100 on 1:30
    • 1 x 200 fast (2:08, almost threw up; leg cramp the second 100 forcing the right angle ankle kick)
    • 6 x 50 on :40 (almost seized up)
    • 1 x 50 slow on my own to bring total up to 3600
    • steam bath
    • continued to drip sweat for a long long time after I got dressed. the pool water, by the way, was 85.

    And now for the Jimbo Jumbo Gallyumbo song. Note: absolutely no video production values tonight. In fact, after the girls give me the muuaaahhh kiss, or at least Marion does, Carrie is too old to do such things, you can shut it down. The last 30 seconds or so is just me fumbling with the camera trying to turn it off.

    [ame=""]YouTube - The official song of Vlog the Inhaler[/ame]
  10. TIRED!

    by , February 9th, 2009 at 09:17 PM (The Labours of SwimStud)
    OK I had a long day started in the pool at 10 and I just finished work at's what I got in!

    600 FR/NFR by 100 Did BK, BK, BR
    5 times:
    50 DR 1:00
    50 K 1:30
    100 Swim 2:00
    I did FR, FR, FR, BR,BR

    300 IM Drill, Kick, Swim
    8 x 50 Transition 1:00 I did a couple of 1:10's on the back half though.
    3 times:
    100 IM 2:00
    100 FR 1:45

    200 Swim. Paddles, Snorkel and fins
    4 x 50 no gear.
    The last 400 I spent trying to track down and eliminate an annoying splash sound with my left arm think I'm onto it now though and it's going the way of the Dodo.

    After that I showered and swigged a cup of coffee with 1/3 of a bagel then laid into the weights:
    4 sets Leg press/Calf Press superset
    4 sets Leg Extention
    4 sets Leg Curl
    4 sets Adduction
    4 sets Abduction
    4 sets Bench Press
    4 sets Crunch Machine
    4 sets Pull Down
    4 sets Seated Row
    I popped an extra plate on the stack for nearly all except adduction. Reps went about 12-15. Trying to get the weight so I fail between there now.

    Updated February 13th, 2009 at 07:06 PM by SwimStud

  11. No more wine or whining, it's back to the pool!

    by , February 9th, 2009 at 08:23 PM (Swimming, Life, and Other Stuff!)
    I wasn't sure how my face would hold up with the goggles so I didn't really have a work out in mind. Here's a funny little pattern swim of 500 sets I made up as I went along.

    1) 500 Free-easy warm-up and stretch
    2) 5 X 100 Free on 1:45
    3) 4 X 25 Fly on :45 (sprint rhythm/eo breath)
    4 X 100 Free on 1:50
    4) 6 X 50 (2 each stroke w/ 15 sec rest after each)
    2 X 100 Free on 1:55
    5) 8 X 50 Free on 1 min--Alternate paddles
    1 X 100 IM Fast as Can
    6) 10 X 50 Free on :55
    7) very easy 200 IM cooldown
    3,200 Felt Sublime!
  12. Monday, Feb. 9

    by , February 9th, 2009 at 04:10 PM (The FAF AFAP Digest)
    Another staggeringly boring workout:

    Warm up:

    400 swim
    200 kick
    150 fly drills
    2 x 25 build free


    4 x (25 easy speed fly + 25 easy)

    50 EZ

    50 back AFAP

    200 EZ

    4 x (25 AFAP free + 75 easy)

    100 EZ

    Total: 1850


    The pain in the ass is still a pain in the ass. Both my daughters have colds and are hacking. I've been congested for a couple days, hope it doesn't escalate. I felt sorry for myself for about 15 minutes last night, but I'm mostly upbeat. Don't feel either crappy or particularly speedy in the water. Just kind of weird and floaty. Don't care, I'm ignoring it all.

    Updated February 10th, 2009 at 10:19 AM by The Fortress

    Swim Workouts
  13. My Nephew

    by , February 9th, 2009 at 02:07 PM (My non-workout blog and random thoughts)
    My nephew, Doug, is a star swimmer at Seattle U. He swims for King Aquatics and is a decent breaststroker (55./ 100) and freestyler( 20./ 50). He still holds New Mexico age group records and judging from the recent state championship results, will be holding those records for quite some time. But he has good genes.

    My brother still holds the Las Cruces High School record in the 200 IM (1:58 in 1977) - 32 years old - before speed suits and when rules required hand touches on backstroke turns and prohibited your head from submerging below the water in the breaststroke (also no dolphin kick on the breaststroke). And both he and my nephew did those swims in nylon swim suits (bikini models). No swim skins, no aquablades, no power rings - just plain old nylon.

    Yesterday, my nephew and I had a video conference via Skype. It was really great to see him and talk with him - for free! Skype 4.0 has really improved video conferencing - and you can buy one year of calling traditional phones for $30. I'm not associated in any way with Skype - I just think it is a great deal.

    Anyway, my nephew reviewed some swim videos that I had sent him and he had a ton of helpful comments about my technique. We thought we were just going to talk for 20 minutes about backstroke and freestyle. Instead, we spent one hour just talking about backstroke. He is so knowledgable and would make a great coach. I tried some of the technique tips this morning and they feel great - I'm taking fewer strokes and generating more power. Awesome. It does feel a bit clumsy, but I think with time, I will get "muscle memory" ingrained so that I don't have to think - just do.

    He also gave me some great training tips. I plan to incorporate them into my training plans. He really emphasized kicking sets - which I do, but not as intensely as he recommended. So this morning, I had a leg burner set (;-o ). There is good pain (like this) and there is bad pain (sprained knee). I'll take the good pain anyday.

    I'm going to get some more tips from him on each of my strokes. It is really cool that he is helping me and I am so very happy to have his help.
  14. Monday 2-9-2009 SCY

    by , February 9th, 2009 at 12:56 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to Noon at the Jamerson YMCA (SCY) coached by Priscilla.

    400 free, different breathing pattern every 100
    1-4 - Meet stroke drill on 1:05 - I did 1 arm fly
    5-7 - Meet stroke swim descend on 1:00 - I still did 1 arm fly, but tried to work a good kick
    8-10 - Free descend on :55 - I went :45, :43, :40

    Main Set:
    2x75 free on 1:20
    extra :15 rest
    3x75 free on 1:20
    extra :15 rest
    4x75 free on 1:20
    extra :15 rest
    5x75 free on 1:20
    extra :15 rest
    6x75 free on 1:20
    75 easy free

    5 starts - length sprint - ez into wall - I did a couple of fly, a couple of free and one of breast

    2500 yards
    Notes: In hindsight, I should have used the 75s to concentrate on form rather than getting a workout. I held between 1:00 and 1:05 on all of them. That's not particularly fast, but I end up trying to keep up with the lane next to me who are doing 100s on 1:20.
    Swim Workouts
  15. Monday, 2/9/09

    by , February 9th, 2009 at 11:28 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    1 x 400 swim, done as free/back by 100's
    1 x 300 IM drill
    1 x 300 pull breathe 3/5 by 50

    Main Set
    3x around:
    {4x50 on 50 descend 1-4 (back on 55)
    {300 moderate pace (no more than 75-80%) w/20 sec.(free - 4:25, pull - 4:20, back - 5:00
    {4x25 on 30: #1 build, #2 easy, #3 fast, #4 easy
    round 1 free, round 2 pull (no paddles), round 3 back

    Cool down
    1 x 100 easy

  16. Mon Feb 9th 2009

    by , February 9th, 2009 at 10:22 AM (Ande's Swimming Blog)
    Mon Feb 9th 2009

    SPEED & STRENGTH TRAINING for Austin Grand Prix

    short cut to Ande's Swimming Blog

    USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    24 days away

    Meet format: Short Course AM, Long Course PM
    entered the following events
    #05 100 Butterfly 52.63
    #08 200 IM 2:00.32
    #18 100 Backstroke 54.05
    #24 200 Backstroke 2:21.04
    #26 100 Freestyle 48.85

    2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009

    May 7 - 10
    Entered it today

    5:30 - 6:30
    whitney coached
    scy TSC diving well
    swam with jeff, nate, & todd
    beside tyler, doug & ned

    warm up
    assigned 400
    did 250

    5 x 100 fr on 1:20

    4 x 50

    4 x 100 fr on 1:15

    4 x 50

    3 x 100 fr on 1:10

    4 x 50

    2 x 100 fr on 1:05
    went 59

    4 x 50

    100 fr fast on 1:00
    went 54

    assigned 800 k with fins
    did 8 x 50 k

    assigned 500
    did skipped it

    put on old FS PRO LEGS

    50 bk fast
    messed up dive
    went 24.7

    50 easy
  17. Monday 2/9 - Getting back to normal

    by , February 9th, 2009 at 07:28 AM (Mixing it up this year)
    I have another meet this coming weekend but this is a kids meet so I probably won't worry too much about this one.

    Felt ok today just kept things nice and loose.

    500 Free EZ
    5x200 @ 3:30 Free with paddles keeping it loose
    600 Free Kick with fins alternate 100 on sides, 100 on back
    400 IM nice and loose
    8x25 @ :45 Kick every 3rd fast went 26 and 27
    10x50 @ 1:10 Free with paddles right arm down, left arm back non working hand at side
    400 Free EZ

    Total 3600 yards
  18. Sunday 2/8 - Day 2 not too bad

    by , February 8th, 2009 at 08:39 PM (Mixing it up this year)
    Today went fairly well. Started the morning with my sinuses deciding to start acting up.

    My 500 Free felt slow and sore from yesterday but was not too bad 6:22.53.

    Next up was the 200 Fly which I decided to swim differently. Normally I swim strong and die, sucking water the last 150 yards. This time I took it out slower and actually was able to bring it back stronger than in the past and I didn't hurt until the last 50 when I was pushing. Went 3:15.20 which is off my best by 6 seconds, but I think I will try this again using this strategy. Makes the race actually fun.

    The 100 Back was great went 1:19.63. Talk about negative splitting went out in 39.86 and brought it home in 39.77.

    The 50 Fly was a great swim in 33.91 but the 100 Free was right afterward and I had nothing left went 1:05.38 which is what I expected.

    Overall I would call this one of my best meets in a long time. I have to remind myself that when I do 5 events a day over 2 days the end of the meet is not always the best but it is great just to finish.

    Had a great time visiting with friends and enjoying the hot tub!
  19. TIME FOR CPP Sun Feb 8th 2009

    by , February 8th, 2009 at 06:41 PM (Ande's Swimming Blog)
    Sun Feb 8th 2009

    I've decided to start doing

    short cut to Ande's Swimming Blog

    USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    25 days away
    Meet format: Short Course AM, Long Course PM
    entered the following events
    #05 100 Butterfly 52.63
    #08 200 IM 2:00.32
    #18 100 Backstroke 54.05
    #24 200 Backstroke 2:21.04
    #26 100 Freestyle 48.85

    2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009

    noon - 8:00
    chris coached
    scy TSC main pool
    swam with larry jon nate & matt

    warm up
    did around 400

    assigned 3 rounds of
    2 x 200 fr on 2:40
    2 x 100 fr on 1:20
    2 x 050 fr on 0:40
    Rest 1:00
    50 FAST

    did half of round 1 & round 2 then totally skipped round 3
    worked on SDK

    WEIGHTS (LIFTED 4:00 PM - 5:00)
    bench 10 x 135 6 x 185 4 x 195 2 x 200
    lat press 8 x 40 8 x 45 8 x 50 5 x 55
    lat pull 8 x 167 6 x 207 5 x 215 5 x 215
    leg press 10 x 180 8 x 270 8 x 320 6 x 360
  20. Here's a thought for the day

    by , February 8th, 2009 at 05:48 PM (Swimming, Life, and Other Stuff!)
    I am taking one more day off workouts. My nose looks better but my eyes are black and blue.
    Here is a cute quote I saw on the wall in a pool locker room:

    "When the earth floods from global warming,
    swimmers will rule the world"

    Have a great Sunday night cause tomorrow we get up and do it all over again!