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  1. Drylands + Swim, March 31

    by , April 1st, 2010 at 12:18 AM (The FAF AFAP Digest)

    Didn't feel like going to the gym, so did drylands on my own.


    Tried 5 holds the trainer recommended and 3 others that I could do in the house:

    deep squat isometric hold, 1 x 5:00
    (had to do this since Q bragged he could do it for 5 minutes; uh, ouch)

    lunge hold in runner position, 1 x 2:00, each leg (harder)

    push up isometric hold, 1 x 2:30

    good morning darling isometric ab hold, 1 x 1:000, got an ab cramped and stopped -- I don't like this one and thus will discontinue.

    cobra hold: balance on one leg (knee bent) with other leg straight back and held high, put arms back in airplane-type position, 1 x 1:00, each leg

    isometric handstand, 2 x 1:15
    (better than the :45 I was doing before)

    side plank with straight arm, one leg and one arm in the air, 1 x 1:00, each side

    (This side plank with twist oblique looks difficult as well:

    one legged T balance (stand on one leg, bend over, body should be in a T shape), 1 x 1:00, each leg. This pose is aka Warrior 3.

    Other core:

    power wheel roll outs, 2 x 25
    elevated push ups, 3 x 15
    good morning darlings on floor, 2 x 50
    rock star jumps 1 x 10
    med ball slams on sidewalk, 1 x 25
    (alternated with lil lil Fort)
    twisting med ball slams, 1 x 15

    Swim @ Sewickley Masters:

    Coached by Bill White (who writes great workouts!)

    Pre-practice warm up:

    600 various

    Main Sets:
    (about a minute rest between segments)

    8 x 100 @ 1:40
    odds = choice
    evens = IM

    6 x 50 fly @ :55, SDK 1/2 way
    I did double shooters.

    6 x 50 back @ :55, SDK 1/2 way
    I used fins and alternated fast-easy. On the fast ones, I went 26, 27, 27.

    6 x 50 breast @ :55
    Did what was assigned.

    6 x 50 free @ :50, some type of restricted breathing
    I did backstroke kick, no fins

    50 EZ

    4 x 100 @ 2:00, 3 choice, 1 fast
    I did 2 easy breast, 1 50 EZ and 1 fast back Went 56, couldn't stay under much the second 50 b/c of leg fatigue. Jim went a :58, which was pretty darn fast.

    50 EZ

    8 x 50 free @ :40
    I did 8 x 50 flutter kick w/board & fins.

    Started out at 26; that was a mistake. But some guy was trash talking. It sounded like he was challenging me to do a "real kick set." (He must have missed that I did the 50 frees backstroke kick, and he missed one of the :40 intervals while I was kicking ... lol)

    50 EZ

    Total: 3550



    The dryland holds are pretty hard and, except for the squat, I have a ways to go to get to 5:00. I'll stick with these for awhile, but doubt I'll do them daily. I forgot to note yesterday that the trainer was somewhat surprised when I told him I was not emphasizing heavy weights this season. He immediately asked me about time differentials. But I don't really have tapered times to compare yet. Anyway, I found that interesting. I would have pursued the topic more, but there's only so much you can get in it 60 minutes. In addition, after the functional movements testing, he said "you're not a breaststroker, are you?" haha. I told him I only was if I had a super suit.

    I can't wait to get my TRX system -- that looks so fun. (I realize only a dryland nerd would use the word "fun" in this manner.) Here is a link to one of my FB notes where I've begun collecting TRX exercises:!/notes/les...x/376349460980. There is a youtube link titled "Why TRX?" on yesterday's blog entry.

    I really felt the drylands in the pool! Tired legs. But I enjoyed the IM/stroke based workout and it was much harder than anything I would put together to do in an hour, save a lactate set. Despite ribbing from my eccentric son, I persisted in doing my own version of the workout and adding some kicking and fin work. After the workout, Jim claimed that I am neglecting my upper body in the pool. But, since fly-back sprints are very leg based, I think I'm on the right track or at least an alternative viable track. When it's long course season and I train with my team more, I'll have plenty of time to "swim." But it's interesting that some people feel threatened by anyone deviating from the prescribed or conventional regimen. :-P If I had a nickle for every time someone called me a "cheater" ...

    Anyhoo, I'm dead from all of the above and happy I get to sleep in!

    Weights good!

    An article from Jim's sister publication:

    Bad news for chip addicts:

    Interesting, ultra multi-sport blog entry by Rich Roll:

    Updated April 1st, 2010 at 02:24 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  2. 5800

    by , March 31st, 2010 at 11:51 PM (Elise's Fitness Fun)
    Was suppposed to swim 5800 yards on Sunday to celebrate a team member's birthday, but a few family matters came up I needed to tend to, so did not get to do it until yesterday. I did this as a workout broken into sets. I took very little time between sets, so the whole workout with warm-up, sets, rest between sets, and cool-down took 92 minutes. Felt a little blah, but got through it.

    Warm-up: 200 Reverse I.M.
    4 x 50 free on :50

    5 x 100 dolphin kick on back with fins on 1:30

    4 x 500 free on 7:00 - evens were with paddles

    4 x 250 kick with fins on 3:30 - 100 free kick/150 dolphin on back

    100 easy

    5 x 100 fly work on 1:45 - 50 dolphin with board/50 3 rt/3 lt

    5 x 100 back on 1:45

    5 x 100 free kick with fins on 1:30

    300 easy

    Today, hit the weight room. Had thought that with the extra yardage that I might feel weak. Was pleasantly surprised that I did not feel weak. I was short for time, so didn't get to do leg press. May be just as well. I'm convinced I need to work on my hamstrings as I think tightness there and lack of strength could be a factor in my lower back issues.

    Squats: bar x 20

    Bench press: bar x 8, 55 x 10, 70 x 8, 90 x 6

    Lat pull-down: 100 x 10, 120 x 8, 145 x 6

    Shoulder press: 2 sets of 40 x 10

    Hammer curls: 2 sets of 10 x 15

    Leg curls: 2 sets of 50 x 10

    Incline sit-ups with 12 lb med ball - 2 sets of 25

    Back extensions - 2 sets of 25

    Hand-to-toe situps- 1 set of 20

    Bicycles - 1 set of 100

    Good morning darlings - 1 set of 25
  3. Wednesday swim/row double

    I went to the noontime workout at AG today. (Noon is a very civilized time to have a coached workout—I’m liking this Asphalt Green program more and more!). It was my first workout with Coach Craig, who took over this program last fall, and I liked it and him and had fun. Here’s what we did:

    400 warmup

    4 x 150 (25 kick, 50 drill, 75 swim), rev. IM order, @ :15 rest

    8 x 50 Kick (25 easy flutter on back, 25 fly kick on side underwater as far as possible)

    15 x 100 (50 easy, 50 FL kick on side underwater afarap + fast FR) @ 1:45

    50 swimdown

    (I had been wanting to experiment with using a nose clip again, and brought it today hoping I would have a chance to play with it. My wish was very much granted. Still not sold on it, but we’re getting to be better friends.)

    I also discovered some good news at the workout: Asphalt Green will be hosting scy time trials this Saturday afternoon. I’ll definitely go—even though I’m not swimming nationals and so don’t need to swim official quali times (which is what the tt was designed for, I think), it will be a good chance to practice some racing skills. I might swim a few off events, like 200 FR and 100 FL, since the event is at such short notice, and I don’t want to give up any training time this week in order to rest up a bit for it. I might even do the Sat. am workout before, since it’s LC and I hate to give up a LC workout! Alternately, I could practice for my events at the meet on Sunday the 11th.

    I got a second piece of good news when I got home. I found out I was one of the top 5 fundraisers in my team’s OHS, and will be getting a gift certificate to Kastaway Swim for my efforts. Woohoo! The suit shopping will begin soon!

    This evening I did a rowing workout with Mr. Addict. Since rowing class is very crowded these days, we’ve been trying to go to the gym at non-class times and do workouts together. Here’s what we did tonight:

    6 min warmup w/ drills
    2 min rest
    6 min desc.
    2 min rest
    4 x (:30 sprint, 2:00 rest) [This is what I really wanted to work on tonight. My goal was to get the meter down under 1:50 on my hardest strokes. On the first 2 sprints I got to 1:50 and stayed there the rest of the piece. On the last 2 I got down to 1:49 and 1:48 respectively.]
    6:00 medium piece / recovery
    2:00 rest
    2 x (2:00 hard, 2:00 rest)
    6:00 rowdown

    Tags: rowing, teams
  4. I'm scared by this workout. 3/30/10

    by , March 31st, 2010 at 07:25 PM (The Labours of SwimStud)
    OK this one is a toughie for me and I get serious doubts about it while I am doing it. It's good for me though as I feel like a winner when I get it done.

    Warm Up
    300 Swim

    Set 1
    200 IM Drill/Swim by 25 :3:30~3:45
    150 Kick/Swim :15 RI
    4 x 50 Choice (free) :50

    Set 2
    4 x 200 3:30
    200 FR
    100 FR, 50 BR, 50 FR
    50 FR, 50 BK, 50 BR, 50 FR
    200 IM I took a breath after the fly...

    4 x 50 EZ

    4 X This Set
    100 IM 2:00
    50 BR 1:30 (got :40 rest)
    50 BR 1:30 (got :45 rest)
    on the last round I did 2 x 50 FR EZ

    4 x This Set
    50 FR :40
    25 BR :40
    25 BR :40
    On the last two I had to go to :45 on the 50 but kept the whole think to 2:00

    Set 3
    4 x
    100 Kick2:00
    50 Kick fast 1:00
    50 Kick/Sprint Swim 1:00
    I donned fins for this for time saving and feeling tired.

    Cool Down
    5 x 50 FR EZ
    Lifted and stretched for 45 minutes after.
  5. Twenty!

    As of today's workout, I've logged 20.65 miles for March 2010.

    My Feb total was 16.82.

    My January total (including my hour swim) was 18.76.

    My goal for the year is to swim 200 miles, so I'm right on target for that, and might actually go even higher.

    Oh yeah, and the flip turns are coming along really well, and I'm comfortable doing them both backstroke and freestyle, and in two very different pools. So: happy time!

    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 Workout -04/01/10

    by , March 31st, 2010 at 04:09 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    YMCA Nationals start two weeks from today.


    WARM UP:
    2 X 250 4:00
    5 X 100 1:30

    4 X 200 free 3:20
    Fins optional

    6 X 50 kick 1:15

    1 X 50 easy

    5 X 100 2:15
    Choice. Swim at 85/90%

    6 X 25
    odd: build to race finish
    even: blocks, sprint 20

    Optional: 1 X 1000 pull or swim

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  7. Wednesday, 3/31/10

    by , March 31st, 2010 at 01:01 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    500 swim alt. 100 free/25 no free
    300 kick with fins choice
    (did 150 free w/board and 150 on back)
    300 pull breathe 3/5 by 25: hold stroke count

    swim 6 x 200 on 3:30: odds free smooth, holding stroke count; evens back descend
    (on free went 2:55-2:55-2:50 on back went 2:58-3:00-2:55)
    50 easy

    swim 10 x 50 on 1:00: swim 1-5 free descend to about 85%;
    swim 6-10 25 free/25 fly, descend to 85%
    (on 1-5 went from 38 to 34, SC went from 14-15 to 16-17 on #5, I ran out of gas on 6-10 and struggled to keep them at 45)

    swim down 200
    Total: 3050 yards
  8. Wed Mar 31th 2010 kicked 150 in 1:40

    by , March 31st, 2010 at 12:57 PM (Ande's Swimming Blog)
    Wed Mar 31th 2010

    8 Days till the 2010 South Central SCY Zone Championships. I'm resting and getting ready to race. but will lift through zones

    02 1650 yard Freestyle 17:55.99

    04 400 yard Individual Medley NT
    06 50 yard Butterfly NT
    08 200 yard Freestyle 1:51.99
    12 100 yard Backstroke 54.9

    28 100 yard Individual Medley 54.99
    32 200 yard Backstroke 2:29.99
    34 100 yard Butterfly 52.99
    40 200 yard Individual Medley NT



    Last night the UT Tower turned ORANGE with windows lit up in #1's on each side to honor the UT Men's 2010 Swimming & Diving Championship, Beth & I went to watch & photograph the team, & friends with the Tower. Hope to put them on facebook soon.
    Got in late and didn't stay up to process them.

    I'm a little sore from lifting yesterday and might skip tomorrow and lift on Friday


    Swim Center
    scy, main pool
    Whitney coached
    6:30 to 8:00
    swam with Brad with the Zone Taper Group
    beside Tyler, Kristyne, & Don
    dove in on 6:35
    wore B70 Jammers

    warm up:
    200 fr
    150 fr
    100 k went 1:13
    100 k went 1:16
    100 k went 1:15
    150 fr


    25 at 200 pace (my 200 pace is 1:45 to 1:47ish)
    25 easy

    50 at 200 pace 26.8
    50 easy

    75 at 200 pace went 42
    75 easy

    100 @ 200 pace went 52.9 from a push
    100 easy

    assigned 12 x 150 3 on a tough pace 1 easy
    3 x (2 x 50 fr)

    150 k went 1:46
    50 easy
    150 k went 1:40
    150 easy

    3 x (2 x 50)
    150 easy

    25 fl fast
    roll start
    whitney timed
    went 10.4

    50 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
    Swim Workouts
  9. 3/31: Team Practice

    I am trying to be less of an embarrassment to middle distance swimmers everywhere.

    Warm Up
    - 400 free
    - 200 kick IM order no fins w/board
    - 400 back
    - 2x100 IM drill
    - 50 fly
    - 150 free
    - 50 back
    - 150 free
    - 50 breast
    - 150 free
    Main Set
    - 10x100* on 1:15 (11s and 12s, last one was 13).
    - 100 back kick no fins
    - 6x50** on 1:00 w/ fins fly/back/back/free/free/free (27/26/26 on the free)
    Cool down
    - 200 free

    * The main set was supposed to be 6x150 on 2:00, and I changed it to 10x100 on 1:15.

    ** Fast free with fins changes my stroke too much. Doing more of those sets will probably resolve that.

    On faster free sets, I am thinking about a faster turnover with a more relaxed pull, if that makes sense.

    150s on 1:50 would be a good stepping stone toward 100s on 1:10. Need to pick up the pace on my 1:15s before attempting 1:10s.

    We shipped a large bag of luggage ahead and it is currently in Hong Kong. That is pretty cool, since it was shipped Monday afternoon.
  10. Starting to hurt a little - a good thing

    by , March 31st, 2010 at 09:14 AM (Mixing it up this year)
    Tomorrow will be a recovery day but even today was only a moderate day

    500@8:00 Free
    400@6:15 Free
    300@4:45 Free
    200@3:15 Free
    100@1:30 Free
    500 Free kick w/fins every 3rd 25 fast
    5x100@1:40 Fly kick on back last lap fast
    10x50@1:00 Breast pull w/fins
    6x100@1:30 Free w/paddles & bouy
    4x50 from dive breakouts
    200 free easy

    total 4000 yards
  11. Trainer Session

    by , March 30th, 2010 at 08:55 PM (The FAF AFAP Digest)
    Was fabulous! And so great for the ego ... Now I feel weak, completely unfit and inflexible. Sheesh!

    First, he (Ron DeAngelo) put me through a battery of functional movement tests and put me on the True Flex machine. My hips, shoulders and legs are relatively flexible. My lower to middle back not so much. I don't think going to yoga 1x a week is going to help. I have to do it more often or stretch more.

    Then we did some balance testing. I'm not much good at that either -- despite thinking I was improving through yoga. He assigned a 6 position single leg squat exercise to help fix this issue. I was pretty good at some of the more yoga like positions he had me try. In addition to the one legged squats for balance, he is a fan of the one legged squat hold and the bulgarian squat (one legged squat, down on a 4 count, hold for a 2 count, then back up quickly -- with weights)

    Because I was interested in improving core strength and explosive strength for swimming, he recommended that I incorporate 6 holds, which are aka "isometric holds at extreme angles." They are:


    1. squat hold: Just get down in a very deep squat and hold, really tightening the glute and hamstring muscles. The idea is to work up from 1:00 to 5:00 on all these exercises. 3:00 is "the minimum." Happily, I could do this one for 3 mintues without too much problem. (I think he was somewhat surprised.) When you can advance to 5 minutes than you add weights. He has a sprinter girl client (100 dash specialist) who holds a 100 lb bar for 5:00 in the squat position.

    2. pull up hold: you hang from the pull up bar. but instead of hanging straight down, you put your shoulders down and squeeze your shoulder blades together. You can rest your toes on something if you need too.

    3. push up hold: get 2 boxes or steps about 5 inches off the ground. place your hands on the boxes and lower your body, contracting your back and core. Then you add weight on top of your back once you can do this for 5 minutes.

    4. bicep hold: this can be done on a yoga ball with your arms fairly straight, tightening and pressing your triceps against the ball while holding the DBs out.

    5. lunge hold: hold into a deep lunge squeezing hammies and glutes, place hands in a runner type position, squeeze and hold against sides. This is apparnetly the hardest of the holds. I only did it for a minute as we were trying to get through the exercises, but I can see that ... Nothing adorable or darling about this exercise.

    6. good morning darling hold: standing up, hands up by your ears, bend at the waist contracting ab muscles until your looking under between your legs. hold the contraction.

    No wonder Mr. Fort was complaining that this guy was so tough!

    TRX Suspension Training:

    He says this is "fabulous" for swimming. I tried some suspended planks (you can do them straight arm or on your forearms). Much harder than on the ground. Then I tried the plank moving forward and backward suspended -- very hard. Then I tried some side planks, even harder! Once you can do these you can do the side planks with the other arm scooping under. The upper body exercises you can do with TRX also seem pretty good. There are many TRX videos on youtube. Here's one that shows tons of exercises. I think it looks pretty fun. [ame=" Cw"]YouTube- Why TRX Suspension Training?[/ame]

    I also did the core stabilization exercise with him watching. This is the one where you are in a straight arm plank position with two DBs under your chest and you row them one at a time to your chest. I was moving somewhat on these, which is a big no no. To keep your body absolutely still while doing these you need to really squeeze you abs, back and glutes.

    I told him I had been doing box jumps and he encouraged me to continue those. But he also wanted me to do "altitude drops" where you jump down from the box, land in a perfect squat and hold. He had 2, 4 & 6 feet boxes from which to do altitude jumps. Yikes. Like the other exercises, you can add weights to these when you become expert.

    I described some of the other core exercises I was doing, which he said were "fine" (very glowing, no? lol). But the above exercises are superior for core and explosive strength. The holds can be done as an add on or in lieu of your strength training, but preferably both. He definitely seemed to think I should keep doing upper body work to keep the shoulders healthy and strong as well. Of course, he's a big fan of pull ups and chins ups.

    He is a fan of overhead squats as well. I did some for him. He said I was shifting slightly to the right, which typically means you're shifting away from pain. Could have been my very sore left knee I was favoring. I also occasionally get a little twinge in my left lower back.

    I got home and wanted to do some more of these exercises, but my left kneecap is absolutely killing me and causing me to limp somewhat when I walk. I hope it's better soon. I started icing.

    Hoping to hit the gym and swim with Jimi tomorrow.



    Updated March 31st, 2010 at 01:24 PM by The Fortress

    Strength Training and Dryland Workouts
  12. Tue Mar 30th 2010

    by , March 30th, 2010 at 05:09 PM (Ande's Swimming Blog)
    Tue Mar 30th 2010

    9 Days till the 2010 South Central SCY Zone Championships. I'm resting and getting ready to race. but will continue to lift through zones

    I've entered a lot of events and reserve the right to drop a few. Going after some zone records & might do a few relays

    02 1650 yard Freestyle 17:55.99

    04 400 yard Individual Medley NT
    06 50 yard Butterfly NT
    08 200 yard Freestyle 1:51.99
    12 100 yard Backstroke 54.9

    28 100 yard Individual Medley 54.99
    32 200 yard Backstroke 2:29.99
    34 100 yard Butterfly 52.99
    40 200 yard Individual Medley NT



    Tonight the UT Tower turns ORANGE to honor the UT Men's 2010 Swimming & Diving Championship



    Swim Center
    scy, main pool
    Whitney coached
    6:30 to 8:00
    swam with Larry and Jon with the Zone Taper Group
    beside Mike, Marcio, Nate,
    dove in on time
    wore B70 Jammers

    warm up:
    assigned 400 100 / 300 100 / 200 100 / 100 100
    did 4 x 50, 100, 3 x 50, 100, 2 x 50, 100, 100

    assigned 4 x 250 do 2 fast 25's in each
    did 4 x ( 3 x 50, 1) easy rest 50, 2) 25 fast stroke, 25 easy, 3) 25 easy 25 fast SDK)
    felt good fl 12, bk 13, br 15, fr 11

    50 choice fast for time
    roll start
    whitney timed
    went 23.3 (SDKed too far)
    which is my best ever 50 bk time in a jammer
    SDKed a bit too far on first 25

    150 easy

    50 br fast
    roll start
    went 29.6
    left inner thigh hurts a bit

    50 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
  13. Asia Itinerary

    No swimming this morning. I have been having trouble catching up on sleep since I came down with the cold last week, so I slept in this morning. Turns out that was a great decision, LW said the pool was drained at Lifetime, and it wouldn't be filled and back up to temperature for a few days.

    April 7th Leave DFW for Singapore. The flights connect in San Francisco and Hong Kong on the way. The flight from San Francisco to Hong Kong is over 14 hours.
    April 8th around midnight, arrive in Singapore.

    April 9th explore Singapore on our own. Singapore is a very modern country, English is the primary language and is known for its high quality cheap street food. A day of eating and shopping.

    April 10th spend the morning exploring Singapore, then get on the boat after lunch. We are taking a cruise from Singapore to Hong Kong on a “western” cruise line. English speaking staff and familiar food. The ship only holds 208 passengers, so it is pretty small.

    April 11th and 12th cruising to Thailand. This is where we plan to catch up on sleep lost from flying to Singapore.

    April 13th Arrive in Bangkok Thailand. Today’s agenda include watching Thai kick boxing at one of the large kick boxing stadiums, shopping and eating.

    April 14th Time to get some culture. Today will be spent touring temples. Thailand is predominately Buddhist.

    April 15th Beach party on an island off the coast of Thailand. I will be swimming off the beach before enjoying whatever is being barbecued on the beach.

    April 16th Cruise to Ho Chi Minh City in Vietnam.

    April 17th Ho Chi Minch City dinner at a previous governors mansion.

    April 18th A trip of the Mekong to see the floating markets. I will have bug spray.

    April 19th Cruise to Da Nang Vietnam.

    April 20th Da Nang – Nothing planned.

    April 21st Cruise to Hanoi We don’t dock until 6pm, so probably nothing today

    April 22nd Kayaking Halong Bay. Halong Bay is a UNESCO World Heritage Site.

    April 23rd Cruise to Hong Kong

    April 24th Leave the safety of the ship and tour Hong Kong.

    April 25th Fly home, Hong Kong to Tokyo, Tokyo to LA, LA to Dallas. We leave at 8am and arrive home at 8pm by the magic of the international dateline, but we will be in a plane for about 20 hours.
  14. Sarasota Y Sharks Masters 5:30 Workout -03/31/10

    by , March 30th, 2010 at 02:16 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    2 X 250 4:00
    2 X 200 3:00
    4 X 50 faster 1;00

    4 X 100 free 1:45
    #1 moderate
    #2 75 mod/25 fast
    #3 50 mod/50 fast
    #4 25 mod/75 fast

    4 X 75 kick 1:50


    4 X 25 :45 1st 25 of 100 pace
    1 X 100 2:30 Swim down
    2 X 50 1:30 2nd 50 of 100 pace
    1 X 100 2:30 Swim down
    1 X 100 2:30 Race pace
    1 X 100 - Swim down
    Swim the set twice, break in between.

    5 X 50
    From the blocks, 25 sprint,good turn and breakout. Easy in.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  15. It's sprint day!

    by , March 30th, 2010 at 12:48 PM (A comfort swimmer's guide to easy swimming)
    March 30, 2010

    SCY, solo

    300 swim free (hold stroke count
    (Held 15-16 spl)
    200 kick choice
    (on back with 6-8 sdk off walls)
    4 x 50 on 1:00 alt. drill/swim by 25, 1 of each stroke IM order
    300 pull alt. 75 free/25 back

    swim 8 x 25 on 45: odds 1/2 under, 1/2 over; evens all out
    (do 2 of each stroke, IM order on those)
    (on fly did 1-arm on drill, then 16; on back 1-arm and 17; breast pull w/dolphin and 22; free fist drill and 15)
    kick 3 x 50 free on 1:10 w/board: descend 1-3 to about 85%
    (went 55-51-46)
    50 easy

    swim 8 x 25 free on 25: hold 17s
    (held 17s with spl @ 16 on 1-5, 17 on 6-8)
    kick 3 x 50 back on 1:10: descend 1-3 to about 90%
    (went 55-52-49 no fins)
    50 easy

    swim 4 x 25 back on 45, all fast: try to go 15-16 on these
    (was seeing 16-17 on clock after touch and roll over)
    kick 3 x 50 choice on 1:10: descend 1-3 to all out
    (went 58-58-50)
    50 easy

    pull 8 x 50 free on 1:00 descend 1-4, 5-8: on 1-4, breathe every 5; on 5-8, breathe as much/little as you want, and try to go faster on 5-8
    (on 1-4 held breathing and went 39-37-35-33, on 5-8 breathe on 3 went 40-36-35-34)

    swim down 200

    Total: 2700 yards
  16. Swim @ Sewickley, March

    by , March 30th, 2010 at 12:01 PM (The FAF AFAP Digest)
    Swim SCY @ Sewickley Masters:

    Coached by Bill White

    I goofed and thought practice started at 6:00 instead of 6:30. So I arrived early, which was a good thing, as I got an actual warm up. They only have 1 hour of alloted practice time so really hit the ground running in their practices.

    Warm up:

    500 various

    3 x (3 x 50) evil drills @ 1:00-1:10
    #1 = drill with alternating PLD breast and regular breast
    #2 = breast pull with pull buoy
    #3 = breast kick, no board

    6 x 25 shooters, no fins

    Main Set:

    A Jimicentric set .... I did all back or backstroke kick w/fins as noted below.

    6 x 100 @ 1:30
    1:00 rest
    6 x 50 kick @ 1:00
    1:00 rest
    6 x 100 pull @ 1:30
    1:00 rest
    6 x 100 @ 1:20
    right into 1 x 50 kick fast
    1:00 rest
    5 x 100 @ 1:15
    right into 1 x 50 kick fast
    2:00 rest
    4 x 100 @ 1:10
    (I did 4 x 50 breast fast)
    right into 1 x 50 kick fast

    I did the 6 x 100s mostly 3 back swim + 3 back kick. Big Noodler has a theory that her age group program is so successfully b/c of the plethora of kick-swim sets they do. I intuitively think the reverse makes more sense -- to do swim-kicks. I held mostly around 1:10 with a couple faster ones thrown in there. Bill was puzzled that my backstroke kicks were as fast as my swims. lol Since I hadn't read the set beforehand, I thought that there were 6 of all the hundreds. So I decided to bail on what I thought were 6 x 100 @ 1:10. This seemed like a trick to get me to an actual 5-600 free. Had I known there were only 4, I probably could have made them with maybe a couple seconds rest.

    100 EZ

    Total: 4250

    10 minutes in the best steamroom ever



    Pretty fun workout -- and one which I would never do on my own. I led the lane since I was "cheating" with fins, and Bill and Jim shamelessly drafted off me.

    My 9 year old was there and took some pictures and videos with her flip. She got one of Jim looking like a drowned selkie. I am typing on an ancient computer, and am not sure how to download them. This may have to await my return to NOVA. Jim attempted to give an interview about why he stands with his hands on his moobs. This confused her. lol

    I'm hoping to swim with Sewickley Masters again on Wed IF they'll let me in the darn Y. There is apparently a policy that says that you can only go to a Y 3x a year as a guest without buying a membership. This seems odd. I've bought weekly memberships elsewhere.

    In other news:

    1. I glutened myself yesterday by having black bean soup at Panera (forgetting that there was probably flour in the soup).

    2. I experimented for a week with putting coconut oil in my smoothies. Alas, I don't think it agrees with me judging from the sound effects. So Quick may be right about coconut. I'm off it this week and I'll see if it makes a difference.

    3. Klutz factor: I feel asleep last night reading on the couch after watching The Blind Side with Mr. Fort (a well written book -- The Reliable Wife.) When I woke up to head to bed, I tripped on a blanket and fell forward smacking both knees on hardwood floor. They are sore and bruised today.

    4. I am joining Speedo, Geek, Patrick, Q in going on the wagon until Nats. (Though I doubt Q is abstaining during his trip?) Yesterday was day 1. No idea if it will mkae any difference. I don't work out early, so that won't matter. I have other friends who swear it helps them lose weight, though I recall Patrick didn't see that effect. But then he is scrawny like Geekity.

    5. Today, at 2:00, I'm meeting with pro trainer Ron DeAngelo. I've only met with a trainer once during my entire masters career and always feel like I'm winging it. So I'm hoping this will be beneficial and I can learn some TRX.

    Ron DeAngelo's Biography:

    Ron DeAngelo, director of sports performance training at the University of Pittsburgh Medical Center(UPMC) Center for Sports Medicine, is nationally known for training many notable sports stars, including several National Football League (NFL) All-Pro players and National Basketball Association (NBA) All-Stars, as well as tennis and golf professionals.DeAngelo has worked in the sports medicine field for more than 20 years as a certified athletic trainer. He is an American College of Sports Medicine-certified health/fitness instructor, and has certification as a strength and conditioning specialist from the National Strength and Conditioning Association, where he also is the chairman of the basketball special interest group. DeAngelo is certified as a performance enhancement specialist from the National Academy of Sports Medicine and is a club coach with the United States Weightlifting Federation.

    6. There is a possibility that we may join one of Mr. Fort's business colleagues on a trip to Northern Europe (I've travelled many places, but not there.) It's totally up in the air right now. But if we go, we'll leave June 23 for 2 weeks. That would definitely blow my LC season. But I wasn't that psyched about it anyway after the recent suit fiascos.

    Now it's off to brunch at Pamelas, to meet with the trainer and then see How To Train My Pet Dragon.

    Updated March 30th, 2010 at 12:15 PM by The Fortress

    Swim Workouts
  17. A little easier today but good

    by , March 30th, 2010 at 08:33 AM (Mixing it up this year)
    I am not surprised that it takes me so long to warm up especially on backstroke. Has an awesome set at the end that decended unintentionally. I have also been known to swinm 50 back and come back 2 heats later to lead off a relay and drop the time I had just done.

    10x100@1:40 Free
    500 Fly kick w/fins alt 100 streamline on back and 100 rt side/lt side
    500 Back kick w/fins as 100 streamline, 100 arms perpendicular, 100 fashion model, 100 partial recovery, 100 on side one arm perpendicular
    5x200@3:15 w/paddles & bouy as 100 fr/100 bk
    5x100@2:00 Back descended unitentionally went 1:41, 1:40, 1:39, 1:38, 1:32

    Total 3500 yards
  18. Gettin back ta work 3/29/10

    by , March 29th, 2010 at 08:14 PM (The Labours of SwimStud)
    Well I still feel a bit tired after the meet and all but I dragged my butt to the pool and got busy. I thought that today I should do a bit of drill work so that I don't over tax my system so this is what I came up with:

    Warm up

    2 x 300 FR 5:00 swim, drill kick. I did the first one then realised that kick, drill, swim made more sense!
    4 x 100 snorkel swim on 1:45 held 1:30s

    Tech Set
    I did this whole set in clips of 4 x 50; 2 drill and 2 swim with focus on what the drill was for.
    Side kick
    6 kick switch
    3 n glide
    Catch up
    Tap behind
    Finished with a straight 4 x 50 on :50 trying to put it all together.

    Kick Set
    10 x 50 Kick 1:20 Holding 1:05's got under 1:00 on the last one...not bad after a long meet.
    4 x 50 FR EZ 1:00

    Fly Set
    10 x 50 Fly drill/swim by 25's. The first few of these swims felt really light and I hope that will reflect in my meet swims.
    4 x 50 FR :50 EZ plus

    Kick Set 2
    400 fin kick with board...I should have done the 4 x 50 after this as cool but I had to lift anyhow.

    4000 in about 80-90

    After this I went and lifted for about 45 minutes...I felt strong on the pull up sand chins...the time off last week probably let the muscles repair fully.

    Updated March 30th, 2010 at 08:45 AM by SwimStud

  19. Monday, 3/29/10

    by , March 29th, 2010 at 05:28 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    400 swim free (hold stroke count)
    (swam this real easy holding 15-16 spl)
    300 IM drill as follows:
    fly: 3 right/3 left single arm (keep your feet underwater on the kick)
    back: 2 right/2 left single arm (work on a deep catch and rotation)
    breast: 3 kicks/1 pull (work on gliding as long as possible)
    free: fist drill
    200 kick on side alt. 50 fly/50 free
    100 swim back choice

    swim 8 x 50 on 1:10: odds free, evens back: build each 50 to 80-85%
    (free around 38 and 16 spl, back around 42 and 15-16 spl)
    100 easy choice

    swim 8 x 25 choice on 45: odds first 12.5 fast (work on legs and breakouts), easy to wall; evens easy first 12.5, fast finish into the wall.
    (did 2 ea. free-back-fly-free)
    200 easy choice

    kick 4x75 w/20 sec. rest: descend effort by 25 on each 75; last 25 should be no faster than about 80%
    (2 with board, 2 on back without)

    100 easy free

    Total: 2300 yards
  20. Mon Mar 29th 2010

    by , March 29th, 2010 at 05:02 PM (Ande's Swimming Blog)
    Mon Mar 29th 2010

    south central zones is right around the bend, time to start resting and getting ready to race.

    How about the Men's NCAAs?
    Way to go Horns!


    Swim Center
    scy, main pool
    (swim center just hosted the synchronized swimming championships, there's lots of glitter and many bobby pins on the bottom of the pool)
    Whitney coached
    6:30 to 8:00
    swam with Tyler and Brad
    beside Mike, Marcio, Nate, Dede, Amy (who just won Iron Man China) Todd & Paul
    dove in around 6:40
    wore brief

    warm up:
    assigned 300 300 300 100
    did 3 (3 x 50) & a 100 K

    assigned 3 x 300 desc
    did 3 x (100, 50 skip, 100, 50 skip)

    4 x 25 fl 4th fast

    assigned 3 x 200 desc
    did 3 x (100, 50 skip, 100)

    4 x 25 bk 4th fast

    assigned 3 x 100 desc
    did 50, 50, 100 strong went 56

    4 x 25 br

    3 x 50

    4 x 25 fr

    assigned 8 x 50 with fins done 25 k 25 sw
    did 8 x 25 SDK on 1:00

    50 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
    Swim Workouts