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  1. Solo Monday Morning

    by , March 8th, 2010 at 09:42 AM (Swimming, Life, and Other Stuff!)
    I hopped in the water @ 5:30 am at the Monon Center. I am beginning to enjoy my solitary Monday morning beginning to my week.
    I found this workout in the "opportunity for Greatness" section on the forum. Kris Houchins is an awesome Indy Swim Fit coach. Check her workouts out if you need one!

    I attempted a lactate set. I think I did it right. I know you are supposed to have = rest and swim time. I was about 3 sec slow each 75 but I kept going cause I didn't think I was slow enough to go to a 50. Let me know if I'm thinking correctly.
    Here's the workout:

    **500 Freestyle Swim warm-up
    **12 X 25 Assorted Freestyle Drills on :40
    **12 X 50 Freestyle on 1:00 (ez down, sprint back)
    **ez 100 backstroke
    **10 X 75 on 2:00-Lactate Set--(I did the first one 1:04, next 7 were 1:03, and the last 2 were 1:02)***Let me know if I should drop the distance to get the proper effect??
    **5 X (50 backstroke on 1;00/ 2 X 25 Kick Hard on :40)
    **300 Cool-down swim

    3,050 scy

    It's supposed to be sunny and beautiful here today. Dog walk will be first on the agenda when I get home! AB ripper sounds like a great idea tonight too!! Happy monday to y'all!
  2. Could not get moving today

    by , March 8th, 2010 at 09:16 AM (Mixing it up this year)
    I tried, I really tried to sprint and just could not get faster than a 34 for a 50 Free.

    400, 300, 200, 100@:20R Free
    500 Free kick w/fins
    5x100@:05R kick w/fins alt 100 free/100 fly on back
    10x50@1:00 Free every 3rd sprint went 35, 35, 34 on the sprints that stunk
    5x100@1:40 Free w/paddles & bouy long and loose
    6x50@1:30 Free kick w/snorkle arms at side
    200 Free Easy

    Total 3500 yards
  3. sunday march 7

  4. Sunday, Mar. 7

    by , March 7th, 2010 at 10:12 PM (The FAF AFAP Digest)
    I slept through my team practice. I haven't slept well the last couple nights, and needed a lie in. Mini Fort needed to swim this afternoon anyway, so we went together. And swam right next to Cage Fighter, whose shoulders are not improving. (But his underwaters are!) He's headed to my ART chiro who's a miracle worker. I just did some basic aerobic work with a little speed today. It's hard to get in a real quality workout at the Rec Center on the weekends b/c of the crowds.


    Warm up:

    700 variety

    8 x 25 shooters on back @ :30

    Aerobic Sets:

    10 x 100 @ 2:00
    1-5 = breast kick w/Mini's breast fins
    6-10 = russian breast drill

    10 x 100 @ 1:45
    1-5 = backstroke kick
    6-10 = 50 back + 50 breast w/Roddin turn

    50 EZ

    Speed Set:

    20 x 25
    odds = AFAP (5 swim, 5 kick)
    evens = EZ

    100 EZ

    Total: 3600



    I still feel funky in the water. Not fast. I'm going to start blaming everything on gluten instead of hormones.

    Poor Mr. Fort make roast beef and roast veggies for dinner while I was swimming. He said he put in gravy master; I google and it says gluten free. So I eat. In fact, as I found out while cleaning up, he put in Kitchen Bouquet, which contains traces of gluten. Immediate rash, itching and gluten "baby." This problem is starting to take a toll on me psychologically. And could be why I'm feeling tired or could be worsening my anemia. I've just been miserable for two weeks. Kinda depressing as I head into champ meet season. I'm not sure how to prepare for my next meet in 13 days. As Chris thoughtfully noted in his blog, it is difficult to train with intensity from mid-Dec. to late May without an extended break. Perhaps I need one for Albatross. Or at least I need to take a break from the crushing drylands for awhile and go back to training like CVDB.

    Back to my scratching. My only consolation is that Christophe Waltz won Best Supporting Actor -- I thought he was brilliant in Inglorious Basterds. (Though Stanely Tucci was also brilliant as per usual in The Lovely Bones.) I'm picking Hurt Locker over Avatar for Best Picture. At least I preferred it. Sandra Bullock looks absolutely beautiful!

    Updated March 7th, 2010 at 11:04 PM by The Fortress

    Swim Workouts
  5. Sunshine Sunday

    by , March 7th, 2010 at 08:54 PM (Swimming, Life, and Other Stuff!)
    Central Indiana was blessed with a spring-like sunny day today! At least till around 4:00 p.m. About the time I returned from Target and swimming the rain broke loose and foiled my evening dog walk with Ms. Emma. Oh well there's always tomorrow.

    There were 8 or so Nasti's today at Fisher's HS for a quality sprinter-like session. I know this type thing is good for you. The fact that I am so NOT a sprinter probably makes it even more important for me. We had plenty of rest, low yardage, and I feel like my arms might fall off. I know.....I'm a sissy girl, but girls will be girls.

    **600 freestyle warm-up
    **4 X 50 Freestyle on 1:00 (43/42/42/41)
    **4 X 50 concentrate on starts and turns. I had no idea my backstroke starts were so bad! I will work some more on this. I did back (47/46/44/46).
    **4 X 50 Kick on back w/fins on 1:00.
    **4 X (100 Freestyle on 2:00
    2 X 50 stroke on 1:15
    4 X 25 choice on :40
    I did free on 100's (1:27/1:25/1:25/1:24)
    **We were going to do 50's off the blocks on 3:00's. I was happy with the first part of the workout and weary from yesterdays longer workout and had already decided not to do this. I did:
    **100 Backstroke moderate
    **4 X 25 Fly off blocks working on breakout timing
    **easy 200 free drills

    2,800 scy

    I am going to taper 10% off last weeks yardage and work on 1650 pace and butterfly this week. I may swim the Cardinal Swim Meet in Louisville next week-end. I'm giving myself till Wednesday to decide.

    I'm doing a Costa Rica PE lesson this week with 3rd graders. Every year the "Specials" team collaborate on a latin country lesson. I couldn't really find much information about Costa Rican PE so we are doing a dance called "Mayonesa" (translation "mayonnaise"?....and a game I created using coffee beans. Apparently coffee exportation was the salvation of Costa Rica! Long live cafe!
  6. Extra credit! Long Course

    by , March 7th, 2010 at 08:02 PM (FREEDom)
    Mar 7 LCM
    Got some time this afternoon to get another workout in, swam on my own... but did run into Tom and Bruce, who also were getting in some extra laps. Thought I'd go ahead do this since I'll be traveling next week, so not sure what my swimming schedule will be like. I'm often not good about training while on the road.

    Weather was great, about 70... almost felt hot! Water was a bit warm.

    Warm up
    3 x 200

    3 x
    - 400 on 6:00
    - 4 x 100 on 1:40 desc 1>40
    - 200 kick with fins

    6 x 150 on 2:30 pull w/ snorkel

    100 warm down

    I weighed myself before and after this workout... I lost 4 lbs from this workout. Gorging tonight!
    Swim Workouts
  7. A nice day for a swim

    by , March 7th, 2010 at 07:56 PM (FREEDom)
    Mar 6 SCY 8am
    Well, it was 44F when I got there just before 8am Saturday. Steam rising off the pool. But no wind, and not a cloud in the sky. It did warm up a bit, and the water was good, if a touch on the warm side.

    Warm up
    400 300 200 100

    300 swim
    4 x 50 on 45 fast
    200 kick
    4 x 50 on 45 fast
    100 easy

    8 x 225 on 3:45 (?) as
    - 50 kick
    - 75 swim
    - 50 fast

    2 x 400 on 5:30 "fartlek" swims - 3 strokes easy, 5 strokes fast

    12 x 25 on 30 drill/sprint
    6 x 25 on 30

    Warm down

    Or something about like that, having trouble remembering everything. We did around 5400 yds. A fair amount of "fartlek" swimming this morning .. mixing up the workout working on different energy systems, which is hard to do.... as I tend to find a groove in workout, and get stuck.

    It did turn out a decent day... finally! And next week should be in the 70s. Yahoo!... of course, I'm traveling up north next week where it will be 50s, but I hope to get a couple of swims in... indoors.

    Updated March 7th, 2010 at 08:05 PM by ImFree (changed date)

    Swim Workouts
  8. 59.56!

    Today was the Spring Fling Meet on Long Island. In honor of the meet’s moniker, I wore my flowery cap during warm-ups:

    I decided to be a sprinter for this meet, swimming 100 FR plus 3 50s. Here’s how it went:

    100 FR: 59.56 (28.94, 30.62)
    I was so incredibly happy with this swim! I have long had a love-hate relationship with my 100 FR. Actually, maybe it would be better described as a bully-victim relationship: I would try to make a friendly overture; it would beat me up; I would whimper and retreat and avoid the event entirely for a year or so.

    The last time I broke a minute for my 100 was in March 2004 (59.77), and I had almost despaired of ever doing it again. Until today, my 40-44 AG best was a 1:03 (and this is my 5th year in the age group!). For this race, I told myself that I would be happy with a 1:01-low or 1:00+, but secretly I hoped to go under that magical 60 seconds.

    Since doing more sprint training in Florida, I had been envisioning swimming this race most days in practice. I imagined kicking really hard on the last 50, and putting my head down and not breathing during the last half lap. Then I imagined looking up at the board and seeing a 59 by my lane. That’s exactly how it happened today!

    My masters best in this event is 58.07 (2002), and my lifetime best is 57.53 (1981). I wasn’t considering swimming this event again this season, but now it seems as if the first and maybe even the second of those numbers might be within reach if I were to swim this tapered and suited. On the other hand, today’s swim was a really good one—I hit all my turns, and executed exactly the way I wanted to. I don’t have any obvious ideas about how to swim it tons better, so maybe I should just stand pat with this time this season. It’s something to think about.

    50 FL: 30.08
    This was another age-group best (I had previously gone 30.25 in 2008). It’s less than .5 seconds off my masters best of 29.71 (2000). I was really pleased with the time—my most recent 50 FL swim was a scm 34.95 this past December, and this definitely beats that swim. I was also happy overall with my stroke—the changes I made to my fly in Florida have made it more powerful, and maybe over time they will become sustainable for longer distances.

    I did glide into the wall on both my turn and my finish, so I see the potential for some improvement there. Also my breakout after my dive was not as well timed as it could have been—I think I need to work on that in practice while wearing the overcap I wear in meets, as that seems to alter the feel of surfacing a bit.

    50 BK: 31.62
    This was a little off both my age-group best (31.35, 2008) and my masters best (30.70, 2001). My start wasn’t very sharp, my turn was not as snappy as I had practiced this week, and I probably should have taken an extra stroke on the finish. I also think I need to get a little deeper on my catch. Still, this counts as a respectable 50 BK for me.

    50 FR: 27.25
    I had a fun race with my teammate in the next lane on this one--he had been trash talking me about our "death match" all meet long. My time was about .4 seconds off my 40-44 best (26.83, 2008), and well off my masters best of 25.99 (2002). Still, it was a better 50 than I have been swimming lately. I had a decent though not great turn, and while my kick felt strong, my turnover felt a bit sluggish. I’d like to swim this race again this season—maybe at the meet that’s coming up in 2 weeks. I’d love to get back under 27.

    Other meet notes:
    I was happy overall with this meet. Heck, after my 100, I still would have been happy if I'd swum 40-plus on all my 50s! This was the first meet in a while that I went into feeling completely healthy--no muscle twinginess or asthma symptoms or joints feeling iffy--and it was just a joy to get up the blocks repeatedly and blast some sprints as fast I as I could without worrying about anything going awry.

    Everyone I saw during the warmup smiled at me (or at least at my cap), and that made me go into the meet feeling like the world was a happy and wonderful place. I think that helped me stay relaxed for my races.

    For the meet I wore my Asics purple-flowers-and-pinstripes suit:

    I still just can’t bring myself to squeeze back into my B70—it seems like such an ordeal! Maybe if I end up doing a taper meet this spring (not a sure thing) I will suck it up and wear it.

    Clearly the coaching I got in Florida helped me in my races. I don't get the same level of feedback about my swimming here in New York. I need to figure out some way to get some stroke coaching and some feedback and advice on my meet swimming.

    My next meet will be in 2 weeks—I have to decide what I want to swim, and get my entry in soon. I'm leaning towards 100 BK, 50 BR, 50 FR, and maybe 1 other event (although I need to check the entry form to make sure none of those are back-to-back).

    Updated March 7th, 2010 at 05:54 PM by swimsuit addict (font was too big)

  9. Swim, Walk, Run

    by , March 7th, 2010 at 12:02 AM (Elise's Fitness Fun)
    A beautiful day here in the Deep South with temps hitting around 60. First, since son had spent the night at a friend's house, husband and I were able to go to the pool at the same time! We each did our own 2,000 yard workout. On my workout, I particularly enjoyed the following set:

    4 x 75 with fins with 30 seconds rest: 25 underwater/50 swim

    #1 25 underwater/50 fly
    #2 25 underwater/50 back
    #3 25 underwater/50 fly
    #4 25 underwater/50 free

    Upon arriving home, I took two of our dogs out for a one mile walk in the cotton fields. One of the dogs is 6 months and the other is 13 years old. The 13 year old is a cross between a chow and German shepherd. She has aged quite well and will still chase a critter or two. At the end of the walk, however, she was starting to tire and slowed down a bit. The puppy, a cross between an Austrailian shepherd and a beagle, did not like this one bit and started to herd the older one. Older one did not like this one bit and decided to take a short-cut through the woods to get ahead of us. She met us a little further on up the field and the puppy, now back on the leash, had somewhat calmed down.

    After getting the two smaller dogs home, took the 115 pound lab mix out for a run in the fields. He loves it and always comes running back to check on me if I am going too slow. I figure we ran about 2 miles and got home just as the sun was starting to go down.
  10. OK I am weird I guess

    by , March 6th, 2010 at 07:55 PM (Mixing it up this year)
    Today I decided since I was sore from fly yesterday I would do something similar and it was easier.

    5x100@1:45 Free
    10x50@1:00 Fly w/paddles & fins
    400 Free kick w/fins
    40x25 10 of each stroke as drills w/fins
    400 alt 100 fly/100 back w/fins
    200 easy kick w/fins

    Total 3000 yards

    I finally feel like I'm getting back into the swing of things... I eeked out 33k this week after an 11,000 yd session today inspired by Glenn Mills 100x 150 @ 2:00. I did 60x 150 @ 2:00 and another 2000 mixed up BK/FR in no particular order.

    There is still evidence of blood in my sinus... mostly in the morning, but the amount does seem to be decreasing daily. My breathing is easier, but night time post-nasal drip does disturb my sleep. I believe this too shall pass.

    Clare and I visited with a bunch of CIBBOWS friends last night and were treated to a slide show of Cristian, Rachel, and Patricia's adventure swim of the Beagle Channel (a body of water that separates Chile and Argentina). They did a double crossing in water 38 degrees this past January.... the ladies in "fashion" swimsuits!

    There was a lot of OW shop talk as well as Cristian will be making an English Channel attempt this summer and many are still swimming at Brighton Beach every weekend.... water temp cleared 35 degrees last week.... still a bit too cold for me to make the 2 hour drive and swim for 10 minutes. I will begin making the trip weekly when the mercury hits 48.

    Lets see.... what else is new?.... Oh.... did I mention that this time next week I'LL BE IN KONA!!!!!!!!!
    Thats right... for national Coffee Party Day, Ill be sipping Kona's finest... you all will of course be in my thoughts.

    Here is something else totally random, but fun: [ame=""]YouTube- OK Go - This Too Shall Pass - Rube Goldberg Machine version[/ame]
  12. I need a new swim cap!

    This morning I went up to Riverbank State Park and had a little LCM day-before-the-meet swim. It felt good to stretch out in the long pool. It was a beautiful day here, and the views of the Hudson through the pool windows were inspiring. Here’s what I did:

    1000 LCM warmup

    10 x 100 @ 1:45, odds FR, evens FR/BK halfies [moderate pace, sharp turns w/ good streamline]

    Extra 100 FR/BK halfsie [because my last one on the set above was interrupted, and I wanted to finish on a strong note]

    400 warmdown

    After I got home I had a good long stretch. My calves are still a little tight from ballet (I went again on Thursday night), but otherwise everything feels good, and I’m excited about getting to swim in the meet tomorrow!

    Today’s pool drama notes (there’s always something!): Midway through my set of 100s I had to deal with three lanemates who were swimming side-by-side lengths, using the whole width of the lane. (They were triathletes, so maybe they were practicing swimming at close quarters for their races.) This situation got resolved pretty quickly—the lifeguards up at Riverbank have gotten pretty proactive about enforcing good circle-swimming etiquette—but it got me to thinking about swim caps. Perhaps what I need is a really fierce looking one, maybe with rows of spikes on it, that would make other lap swimmers think twice about having a head-on collision.

    Not real spikes, mind you—after all, I am a gentle swimmer of peace and nonviolence. Mostly. But those squishy spiky things that I’ve spotted on Halloween costume biker jackets and dog collars could work. They look quite scary, but are actually soft and lightweight. They seem to be made out of a similar material to Zura fins.

    A quick internet search found this rubber Mohawk spike strip meant to go atop a motorcycle helmet. One of these (or a few rows of them!) on a black silicone cap would definitely be a look. If I had a cap like that, I”d definitely wear it for open-water swim starts!

    But perhaps for the pool, a single spike right on the top of the cap would suffice. It might actually make you more streamlined, at least when your head was in the right position, and it would quickly alert you when your head position drifted too high. If the spike was long enough, it would help correct any cross-over tendencies. It would thus be good for technique, as well as defense.

    So, I actually need two new swim caps—the “Narwhal” model, for the pool, and the “Spartacus” for open water. Anyone have any friends in high places at Speedo or Tyr?

    Happy weekend, everyone!

  13. Saturday Mar 6th 2010 Austin Grand Prix Day 3

    by , March 6th, 2010 at 05:46 PM (Ande's Swimming Blog)
    Saturday Mar 6th 2010 Austin Grand Prix Day 3

    not feeling real snappy
    I am returning to what works for me
    speed training and racing
    cut out aerobic work and distance
    get stronger
    lose weight
    improve my SDK, flutter kick and breastroke kick

    Austin Grand Prix Day 3
    swam 100 fr (info below)
    rested a bit for it & shaved chest arms & legs
    huge meet, 1200 swimmers, some national team and olympians
    I'm going to photograph tonights session

    Psych Sheet

    100 fr 50.38
    23.80 26.58
    went out too hard


    dick nichols
    scy, main pool,
    Whitney coached
    7:00 - 8:30
    tyler, jon, brad, & guest Graham Ginn
    dove in on time
    wore B70 legs
    arrived 15ish minutes late

    warm up:
    missed it

    6 x 150 on 2:00
    started at 1:45

    100 easy

    6 x 100 k on 2:00
    started at 1:45
    did 1:09 - 1:14

    100 easy

    6 x ??? on 1:55
    did 100's

    100 easy

    assigned 10 x 50 on 1:15
    odds 1, 2 or 3 breaths
    even strong
    did skipped the odds
    went medium strong on the evens

    went 22.9 on last one from a dive

    100 easy

    2010 MEETS:

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

    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events
  14. I love to swim

    by , March 6th, 2010 at 02:22 PM (Swimming, Life, and Other Stuff!)
    Reported to the Monon Center to swim with my cool Saturday friends!
    The font of the workout is too small for me to read without my reading glasses. I think this is how it went:
    2 Times Through1st three sets)
    **200 Free on 3:30
    **2 X 100 Free on 1:45
    **6 X 25 stroke :30
    14 X 50 Free on 1:00 (alt mod./hard)

    **2 times through: (next 3 sets)
    **100 Flutter Kick (2:00)
    **2 X 50 Flutter Kick (1:00)
    **4 X 25 Flutter Kick (:30)

    **200 Freestyle (paddles and buoy)
    **2 X 100 Free (sprint)
    **4 X 50 Stroke on 1:00
    **8 X 75 on 1:20 (1st four IM/2nd four Free)
    **Super 500 (Free swims, Stroke 25's)
    **2 X 200 (1st Backstroke/ 2nd Broken 200 Backstroke on 1:00)

    4,500 scy

    I've decided to purchase and try some nutritional products. I bought these at a new place per advice of one of my Saturday morning swim friends. I know I'm going to post this and probably find out they suck....I guess you have to start somewhere. The nutrition guy said to use this right after I swim. It should replenish and add protein. He said to use after every swim and that it would be good during 10K this summer.
    My system tolerates almost anything pretty well. I'm curious if it helps the bonk I get at work after early mornings swims.
    For Electrocyte Replacement-"Heed" by Hammer Nutrition
    For Protein-Universal BCAA Stack
    I'm going to mix the 2 together and drink after early morning swims. I'll have my big bowl of yogurt w/blueberries, blackberries, raspberries, and granola after I get to work.

    I also got a couple Parrillo Protein Bars just to try. I probably could use more protein. I do very well on fruits/vege's/and whole grains. I seem to rely on peanut butter for protein much of the time. probably not good!

    It's sunny and
    getting warm outside! I am going to some kind of jewelry party this afternoon. Sounds like fun but I hope I don't spend any money!
  15. Sarasota Y Sharks Masters 5:30 Workout -03/08/10

    by , March 6th, 2010 at 02:19 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    2 X 400 6:00
    2 X 300 4:30
    2 X 200 3:00

    9 X 100 2:00
    Alternate: 100 free moderate** 50 stroke/50 free**100 stroke

    12 X 50 1:05
    Alternate: 50 free easy**50 stroke/build**50 stroke/fast

    4 X 200 free 3:00
    1 X 100 easy 2:00
    4 X 200 free 2:30 or 2:40 or 3:00
    1 X 100 easy -
    Pull set.

    1 X 100 kick*loosen* 3:00
    8 X 25 sprint kick :45

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  16. Swim with the kids 3/5/10

    by , March 5th, 2010 at 10:37 PM (The Labours of SwimStud)
    So I swam with the senior age group today, some of them were at a meet so there was lots of space.
    They're beginning their taper season so the workout was a good level for me, and I was pretty impressed to make all the intervals and some good swims in there. 4000 in under 80 minutes.

    Warm Up
    800 FR

    1 x 200 FR 3:30 Moderate I went 2:45 without really trying...I couldn't believe it.
    1 x 50 FR 1:00 Sprint Went :32
    1 x 200 FR 3:30 Moderate I swam slower and still went 2:50
    2 x 50 FR Sprint 1:00 Went 32 again
    1 x 200 FR 3:30 Moderate Went 2:55
    3 x 50 FR 1:00 Sprint got slower prob 33-36 on the last.
    1 x 200 FR 3:30 Moderate 2:55
    4 x 50 FR 1:00 OK These got better 34-33 and I pushed the last one to get :31 sometimes find that I get my second wind.
    1 x 200 FR 3:30 Moderate this was probably just over 3:00 because I really dragged it out.

    Stroke Set

    We did Free b/c the other kid is training for FR and I did BR last time.
    1 x 100 Drill 2:00
    2 x 25 :40 Sprint
    1 x 200 Swim/Drill 4:00
    4 x 25 :40 Sprint
    1 x 200 Swim/Drill 4:00
    6 x 25 :40 Sprint
    1 x 100 Swim 2:00

    Kick Set

    500 With fins and board

    Cool Down

    6 x 50 EZ

    The 200's really freaked me out... as I normally go about 3:05 when I cruise it...sub 3:00 is pretty awesome.
    The 25 Sprints were good I was well under :15 and held them. It's funny hat my sprinting felt better at the end rather than the the first set. I guess the extra rest really helps. me. It took me a while to really find my turnover a good practice for me.

    Still no weights...I'll start again on Monday.

    Updated March 5th, 2010 at 10:52 PM by SwimStud

  17. Friday Mar 5th 2010 Austin Grand Prix Day 2

    by , March 5th, 2010 at 06:13 PM (Ande's Swimming Blog)
    Friday Mar 5th 2010

    Austin Grand Prix Day 2
    swam 400 IM & 100 breastroke (info below)
    rested a bit for it & shaved chest arms & legs
    huge meet, 1200 swimmers, some national team and olympians
    I'm going to photograph tonights session

    Psych Sheet

    [B]400 IM
    went 4:24.48
    got 114th out of 138
    r:+0.84 (slow)
    1:00.00 (32.46)
    1:34.74 (34.74)
    2:08.68 (33.94) 1:08.68
    2:46.39 (37.71)
    3:25.81 (39.42) 1:17.13
    3:56.46 (30.65)
    4:24.48 (28.02) 58.67
    This is my best 400 SCY IM as a master
    real sure I can go faster

    Need to work on my RT seems I'm right in the mid 8/10ths of a sec

    just swam it easy speed breathed
    a lot
    worked the last 50

    100 breast
    went 1:05.53


    Swim Center
    scy, main pool,
    Whitney coached
    5:30 - 6:30
    swam with max, larry, nate, tyler, mike, ned, chris carter (a guest who's daughter is in the meet) james
    wore brief
    dove in on time
    wore B70 full

    warm up:
    15 minutes choice

    50 drop down set 30 x 50
    start at 60 drop interval by 1 sec
    till failure
    made it to 30

    100 easy

    9 x 100 on 1:15
    swam easy speed
    held 25 & 6

    rest 100

    50 fast
    went 22

    100 easy

    25 SDK
    Tyler timed
    went 9.9

    2010 MEETS:

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

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

    Updated March 6th, 2010 at 04:25 PM by ande

    Swim Workouts , USA-S Swim Meets / Events
  18. Gym/Swim, Friday, March 5

    by , March 5th, 2010 at 05:57 PM (The FAF AFAP Digest)
    Back to my usual routine, but didn't overdo it at either the gym or pool today. And still plan on taking a rest day tomorrow!


    cable twists w/yoga ball, 50 x 2 x 15, each side
    squats swings w/25 lb plate, 2 x 15
    overhead squats, 45 x 2 x 15
    chest flys w/lunge on cable machine, (?) x 1 x 15
    body rows, 2 x 15
    hanging straight leg raises, 2 x 15
    bent over DB fly, 12.5 x 2 x 15
    seated straight arm dips for RC, 60 x 2 x 25
    external and internal rotators, 10 x 2 x 15, each side


    Warm up:

    700 various

    Set 1: Fast + Aerobic Swim

    6 x (25 AFAP + 50 EZ)
    3 evil, 3 free
    still don't feel too speedy on these

    10 x 50 @ 1:00
    odds = 25 easy speed fly + fly drill
    evens = russian breast drill

    50 EZ

    Set 2: Fast + Hypoxic Kick w/MF:

    6 x (25 AFAP belly shooter + 25 EZ)

    10 x 50 double shooters @ 1:00
    (cruised around 26s)

    50 EZ

    Total: 2550



    Still feeling pretty energetic, but had trouble with cramping again today. I think I failed to drink enough water last night and this am. I also think it was due to the fact -- WARNING RANT COMING -- that I was effen glutened again last night at the swim team banquet. I'm so unspeakably sick of this problem. I hate the fact that it's almost impossible to go out to eat and have anything except salad. I hate that I can't walk in my house and just eat whatever when I'm starving. And I am sick to death of the symptoms. I don't seem to be making much forward progress. RANT OVER.

    I saw Cage Fighter at the pool today. He has tendonitis in both shoulders. This is what comes from swimming distance with the FISH, I fear. I advised him to try ART (that recently helped another one of my friends with tendonitis), ramp up the RC exercises and just kick for a few weeks.

    I saw one of the swimmers at the Austin Grand Prix was using this high tech foam roller to "prep" for his 100 breast final tonight.

    This is sort of interesting too. I do seem to know a lot of people, and masters swimmers, that have personal trainers.

    I see Alice and Wonderland and a science project in my future this weekend ...
  19. Sarasota Y Sharks Masters 5:30 Workout -03/06/10

    by , March 5th, 2010 at 01:43 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    1 X 500 7:30
    2 X 250 3:45
    5 X 100 1:30

    1 X 200 free 3:15
    4 X 25 kick*fast* :45
    4 X 50 choice*fast* 1:00
    Three times through, breaking between rounds.

    20 X 25 :40
    Sprint 20 yards, no breath.
    Break 1 minute after #8 and #12.

    8 X 50 1:10
    25 underwater/25 fast swim

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  20. Friday, 3/5/10

    by , March 5th, 2010 at 01:08 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    400 free and back
    300 IM drill
    8 x 50 kick on 1:05
    (on back in streamline, went 56-57)

    3 x 200 on 3:30
    #1 IM (went 3:20
    #2 backstroke (went 3:07)
    #3 free (went 2:50)

    2 times through w/10 sec rest between each
    1st round back
    2nd free
    150 (back 2:20, free 2:05)
    100 (back 1:30, free 1:22)
    50 all out (back :39, free :33)

    3 x 200 pull w/10 seconds rest
    1st bouy only (did back, 3:10)
    2nd paddles only (free, 2:50)
    3rd bouy and paddles (free, 2:45)

    100 easy

    Total: 3000 yards