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  1. Wednesday workout

    I swam up on my own at Riverbank State Park today. Here's what I did:

    1000 warmup

    3 times through: 2 x 50 K @ 1:00, 2 x 100 @ 1:45 (1st=IM, 2nd=FR/BK), 1 x 200 IM @ 3:30 [I did the kick FL on the 1st round, BK on the 2nd round, BR on the 3rd round, and really worked whatever stroke I had just kicked on the IMs]

    3 x 100 easy FR w/ double BR pullouts off each wall [here I focused on keeping my armstroke narrower on my pullouts. At this pool the lights are bright enough so that I can see my shadow on the bottom, so I was getting some feedback about my arm position.]

    400 warmdown

    We have no team workouts tomorrow through Sunday, but Riverbank will be open all 4 days. I'll probably swim there shortly after they open tomorrow (8am). But first I plan to walk up to the Thanksgiving parade send-off area to check out the balloons. I like watching the balloon wranglers get them ready to go even better than seeing the parade (plus camping out curbside for hours is not required!)

    Happy Thanksgiving everyone!
  2. Catching Up - Monday and Tuesday

    by , November 25th, 2009 at 12:16 PM (A comfort swimmer's guide to easy swimming)
    November 23 & 24, 2009

    A recovery swim. I didn't track times other than the rest interval between each.

    200 free swim
    400 reverse IM k/s/25
    300 pull choice
    200 swim no free
    kick 6x50 (no board) with 10 sec. rest

    do the following with 10 sec. rest per 100 in between:
    100 free swim
    200 back swim
    300 IM drill
    300 back/breast/free IM (ie no fly)
    200 choice kick
    100 easy pull
    Total: 2600 yards

    The main focus of this workout was SPL, rotation, and finishing my stroke in free and back. Something that was pointed out to me by a coach at the meet last weekend that I needed to work on.

    400 swim free
    (focused on long strokes, averaged 16 spl)
    300 IM drill
    (did k/d/s by 25 for each stroke)
    200 pull backstroke, buoy only
    kick 4 x 50 w/10 sec. rest

    swim 4x around
    {150 smooth, 3 x 50 descend to fast}
    odd rounds free, 150 on 2:30 and 50s on 55;
    (150's: 1:58, 2:04; 50's:0 40->35, 40>36)
    even rounds back, 150s on 2:45 and 50s on 1:10
    (150's: 2:12, 2:18; 50's: 42->37, 45->38)

    kick 8x50 on 1 w/MF, #3, 5, and 8 fast
    (fast ones 30-35, others 35-40)

    swim down 100
    Total: 2800 yards
  3. Catching Up - Swim Meet

    by , November 25th, 2009 at 12:05 PM (A comfort swimmer's guide to easy swimming)
    I've been a bit lax the last few days and now have to catch up for the last few days.

    I swam in a meet last weekend. It was a dual sanction meet with USA and USMS swimmers. It's always fun to swim with the kids even though they are so fast it can be a bit intimidating.

    The meet wasn't one of my better ones as all my times were way off what I had done earlier this year. Probably a combination of not being tapered or shaved and not a lot of all out speed work in my training recently.

    50 free - 27.97
    50 back - 33.12

    Total yardage with warmup and cool down swims - 1800 yards

    50 fly - 32.15
    100 free - 1:03.98
    100 back - 1:13.50

    Total yardage with warmup and cool down swims - 2250 yards

    Updated November 25th, 2009 at 01:57 PM by poolraat

  4. Insane pre-turkey burner

    by , November 25th, 2009 at 10:48 AM (Elise's Fitness Fun)
    Inspired by the 100 x 100 Black Friday Challenge, I decided to do my own form of a 10,000 yard workout this morning. Started at 5:15 a.m. and finished at 7:58 a.m. (2 hours and 43 minutes). Had hoped to get it done in 2:30, but the water temp was 85 degrees, so had to adjust my intervals somewhat. Wore my HR monitor and it shows that I had an average HR of 158 and that I supposedly burned 1,651 calories.

    Here is what I did:

    Warm-up: 200 swim, 100 kick, 100 swim

    6 x 500 free (First 2 on 7:30 - still waking up and warming up; 3-6 on 7:00; #s 3, 6 are pull with paddles.

    3 x 200 I.M. on 3:00

    4 minute break

    4 x 300: 100 free/100 back/100 free on 4:30

    6 x 250 kick with fins on 3:45 (1 & 2 did 150 flutter kick, 100 dolphin kick with board; 3 & 4 did 150 dolphin kick on back, 100 back flutter: 5 was same as 1 & 2; 6 same as 3 x 4)

    4 x 200 free pull with paddles on 2:50

    5 x 100 fly on 1:45: 50 dolphin kick with board (no fins)/50 drill - 3 rt., 3 lt., 3 full

    3 minute break

    4 x 500 on 7:15 (1, 3 regular free; 2 is with paddles; 4 is kick only with fins).

    10,000 yards

    Surprised that I am actually feeling pretty good right now. When I was writing this last night, I thought that I might feel like I had been hit by a truck after this workout. My son is having two of his buddies over this afternoon. Before we go to the movies, I am expected to be a quarterback for their football game in the backyard. Hope I'm still feeling good at noon.

    When I was doing the first set of 500s, my lower back felt a little tight, but this seemed to go away once I hit the I.M. set. Don't know how distance swimmers train sometimes - with the early morning workout and the warm temps, I literally felt like I was falling asleep on the 5th 500 on the first set.

    Quite relieved that I was able to complete the workout with no POTS issues, no leg cramps (amazing given the warm water), and no other muscle issues.

    No workout planned tomorrow unless you consider eating a workout. Plan to run about 4 miles on Friday and perhaps grab an easy swim. Hope to get in weights on Saturday.

    Hope all USMS swimmers have a HAPPY THANKSGIVING!!

    Updated November 25th, 2009 at 01:49 PM by elise526

  5. Wednesday Nov 25th, 2009

    by , November 25th, 2009 at 10:40 AM (Ande's Swimming Blog)
    Wednesday Nov 25th, 2009

    talked myself out of swimming the 400 IM at LB, swapped into the 100 bk
    Ken Brisbin with the Grunions took care of it

    made the morning swim show

    Swimming World Ran a story about recent Masters Records in AZ & TX


    FOUR OR MORE SDKs off EVERY wall

    5:30 - 6:40
    whitney coached
    dove in on time
    swam with Tyler, Mike Nate & brandon, next to todd amy & Ned
    TSC diving well SCY

    WORE brief

    Warm Up

    assigned 4 rounds of 125 fr 50 im 25 underwater no breath
    did 4 rounds of 75 fr 50 IM 25 SDK


    assigned: 8 x 150 in 2:15 with fins
    odds 100 k 50 im
    evens 100 something 50 k
    did: no fins
    did a few 100 k, went 1:11 on one of them
    did some 50's kick mainly took it easy
    probably did around half the set maybe less

    assigned 800 fr
    did 8 rounds of 25 easy rest on wall 25 break out swim

    then I did some work on flip turns.
    dove in the end lane in the middle sprinted to the wall then flipped & pushed off like in a race
    hit a few
    missed a few

    50 easy

    todd said I should wear a full B70 & work on turns in a race suit at race speed


    December 4th - 6th, 2009
    2009 SPMA Short Course Meters Championships at
    Long Beach

    8 Days till Long Beach

    Updated November 27th, 2009 at 08:15 AM by ande

    Swim Workouts
  6. Unmotivated today - but still went

    by , November 25th, 2009 at 07:57 AM (Mixing it up this year)
    Just not into swimming this morning but I still just went thru the motions. This happens occasionally and you just have to push thru it.

    10x100@1:45 Free
    500 Fly kick w/fins
    5x100@1:45 Free paddle on week hand and fin on opposite foot
    5x100@1:45 Fly w/fins held 1:35's
    600 Free kick w/fins alternate 200 Easy 100 Sprint
    8x50@:55 Free 1/2 swim 1/2 catchup drill

    Total 3500 yards

    Happy Thanksgiving
  7. Swim @ Oak Marr, Nov. 24

    by , November 24th, 2009 at 05:18 PM (The FAF AFAP Digest)
    Journeyed to Oak Marr today. Speedo, Jazz and Wally Dicks were there, which made working out more fun. I almost frightened Jazz off (I thought he might actually crawl out of my lane) when I mentioned I was doing the guts of a Chris Stevenson workout. He opted instead to work on narrowing his hand entry in freestyle with whopping big paddles. Speedo had a planned taper workout. And Wally was putting in a big 2200 as part of a taper for the Dolan meet on Dec 6-7.

    Here's what Chris' workout was:

    Main Set (2400+50/4450)
    12 x 100, 50 free + 50 back
    -- 1-4 on 1:25 (went 1:05s)
    -- 5-8 on 1:20 (1:04-5s)
    -- 9-12 on 1:15 (1:04s)
    8 x 25 flutter kick w/ board on 30 (16-17s)
    30 sec rest
    6 x 100, 50 free + 50 back
    -- 1-2 on 1:20 (1:02s)
    -- 3-4 on 1:15 (1:02s)
    -- 5-6 on 1:10 (1:02s)
    4 x 25 flutter kick w/ board on 30 (16s)
    30 sec rest
    3 x 100, 50 free + 50 back
    -- 1 on 1:15 (1:01)
    -- 1 on 1:10 (1:01)
    -- 1 on 1:05 (1:01)

    Here's how I modified/tortured it for sprinter/taper mode:

    Warm up:

    700 variety swim, kick, drill

    10 x 25 shooters

    Main set:

    6-7 x 100 @ 1:45
    50 free + 50 back, aerobic mode
    (I lost count on these b/c I was blabbing too much with Jazz.)

    8 x 25 flutter kick w/board (no fins)
    odds = fast @ :30 (went 16s or so)
    events = easy @ :45
    50 EZ

    6 x 100 @ 2:00 w/Fortina & Dolphina, the MF
    #1-5 descend, # 6 cruise
    Went 1:02, :57, :55, :53, high :49.
    extra 30 seconds rest before #5
    50 EZ
    Note: :49 is my fastest time for a 100 MF.

    6 x 25 flutter kick w/board (no fins)
    odds = fast (16s+) @ :30
    evens = easy @ :45

    3 x 100 backstroke w/fins, broken w/10 seconds rest at 50, no real interval
    50 EZ in between

    These didn't go so well. I cramped immediately on the first one after the MF set, and had to battle calf cramps throughout. So my times were slower than what I had hoped. I was tired, so didn't push through the pain as much as I should have. I'm a calf cramp weenie. Likely didn't have enough water in the am either.

    Went 27/26, 25/26 (?), 26/27

    100 EZ

    4 x 25 evil working on long pullouts
    (Intended to do these flutter kicks w/board as well, but not after the cramp set.)

    100 EZ

    10 minutes hottub

    Total: 3450



    Did a little more yardage than I intended. But, that's all right, as I'm still pretty far out from the Right Coast Nationals.

    Discussed tapering with Wally. He tapers 4 weeks and cuts weights for 6 weeks. I told him I was trying a 3 week taper this time instead of 2 and cutting out gym work 3 weeks out. Since my legs still feel quite tired and I've been hammering the drylands, he thought this was a good idea. As we get older, we need to "listen to our bodies more." Sigh, guess that's right. My body is still tired. I plan to cut kick volume and intensity next week and really start loafing.

    Wally and I also discussed the possible/likely loss of the tech suits in mid-Jan. Wally's non-plussed by the situation b/c he didn't like the B70, but he will miss his short john paper suit. He says he is going to enjoy seeing who suffers the most from the loss of tech suits. lol We agreed that, possibly, those swimmers who already know how to kick might not be as adversely effected, the theory being that poor kickers had the B70 float for their legs. On the other hand, the B70 was supposed to help the SDK ... And, as Jimby likes to point out, those of with "dense muscularity" might sink now ...

    I'll be swimming with the Sewickley Masters on Wed & Fri. I was a little frightened when I saw their last workout (1000-14:00, 2x500-6:30, 5x200-2:30, 8x100-1:20). But Coach Bill has promised some sprints and SDK work. tomorrow, so that sounds promising. At some point, I will take Bill and Jimby to the gym and show them what constitutes core work. They apparently, for all their accolades, are clueless.

    Updated November 24th, 2009 at 07:33 PM by The Fortress

    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 Workout -11/25/09 -SCY

    by , November 24th, 2009 at 01:56 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    3 x 100 free 1:40
    3 X 100 free 1:30
    3 X 100 kick 2:15
    6 X 50 kick 1:15
    3 X 100 IM 1:45
    3 X 100 IM 1:40

    1 X 50 fly 1:00
    1 X 100 50 fly/50 back 2:00
    1 X 150 50 fly/50 back/50 breast 3:00
    1 X 200 IM 4:00
    Swim it twice through.

    12 X 25 :45
    Sprint 20 yards, no breath.

    1 X 300 4:30
    3 X 100 1:30
    1 X 300 4:15
    4 X 75 1:05
    1 X 300 4:00
    6 X 50 :40

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  9. Tuesday Nov 23rd, 2009

    by , November 24th, 2009 at 12:08 PM (Ande's Swimming Blog)
    Tuesday Nov 23rd, 2009

    talked myself out of swimming the 400 IM at LB, swapped into the 100 bk
    Ken with the Grunions took care of it

    Swimming World Ran a story about recent Masters Records in AZ & TX

    [ame=""]Swim Faster Faster[/ame] Tip of the Day

    WEIGHTS world gym
    lat press 6 x 40 6 x 45 6 x 50 6 x 55 4 x 60
    lat pull 6 x 167 5 x 205 4 x 217
    bench press 6 x 135 6 x 185 2 x 205


    FOUR OR MORE SDKs off EVERY wall

    6:30 - 8:00
    whitney coached
    dove in on time
    swam with Larry, Max, Tyler, Todd, Ned, Nate, jon & Marcio
    TSC diving well SCY

    WORE brief

    Warm Up
    did half the assigned warm up
    around 500


    assigned: 4 rounds of 50 stroke fast, 50 easy, 100 fr at 90%, then 500
    50 fl
    50 easy
    50 free
    skipped 500 fr changed into B70 legs

    50 bk fast
    50 easy
    50 fr fast
    5 x 50 easy

    50 br easy speed went 34
    50 easy
    got out around 7:30 & rested 20 minutes

    changed into my ripped full B70

    50 FR FAST
    roll start
    jammed turn
    went 21.8

    50 easy


    December 4th - 6th, 2009
    2009 SPMA Short Course Meters Championships at
    Long Beach

    9 Days till Long Beach

    Updated November 24th, 2009 at 02:56 PM by ande

    Swim Workouts , Strength Training and Dryland Workouts
  10. Peaceful Tuesday morning workout

    I swam with my team this morning, and had 3 great lanemates. Since I already reduced my yardage to coddle an injury 2 weeks ago, I'm keeping it steady this week and then will continue this extended taper into next week before Colonies Zones on Dec. 5 and 6. Here's the workout, and what I did with it:

    600 warmup

    8 x 75 K/D/S, 2 of each ST, IM order, @ :15 rest

    8 x 125 IM, with extra 25 cycling through the strokes twice @ 2:00 [I focused on neat turns and well-timed breakouts]

    3 x 100 @ 1:50: 1st was IM done K/S/K/S; 2nd was FR done S/K/K/S; 3rd was IM done S/K/S/K [I liked this little kicking interlude and wanted to do it again, but was voted down by my lanemates and coach]

    4 x (225 FR, 2 x 75 ST, 25 easy) I did the first round, then warmed down.

    After swimming, I went by my gym and stretched really well. Two years ago the gym bought this humongous "stretching station" with adjustible platforms to rest your feet on while stretching your legs, a slant board for your calves, and tons of horizontal and vertical grips at all levels that help with stretching out your lats and shoulders and chest. This contraption takes up a ton of floor space, and is really underused--it's rare I see anyone else on it. I thought it a really silly purchase when I first saw it, especially considering that adequate floor space plus maybe a ballet barre suffices for most stretching routines. Over the last year, though, I have grown to love it. When I have the time after my workouts I spend about half an hour using it. I guess it's a good thing there's not many others at my gym who like it, since it only accomodates 1 person at a time.

    I entered Zones yesterday. Hurray! On Saturday I'll be swimming 200 BR, 50 BK, 50 BR, 100 IM, and 400 IM. On Sunday I'll be swimming some combination of 100 BR, 50 FR, 200 IM, 100 BK, and 50 FL. (I signed up for all those events, but they're clumped right together, so I'll pick and choose once I see the meet timeline and know what relays I'll be swimming.) One cool thing on the online entry form was questions asking whether you'll be available for each relay. I'd never seen that before. I'm guessing (hoping) that this info gets passed onto the coaches? I made myself available for all but the 800 FR relay.
  11. Crunched on time

    by , November 24th, 2009 at 07:19 AM (Mixing it up this year)
    Since the guard who was supposed to open up didn't actually show up till almost 1 hour late we were lucky that we could find another guard to open up but obviously we lost 15 minutes of our workout time. So here is the modified workout to get the yards inm in the shortest amount of time.

    1000 as 200 swim/pull/swim/kick/swim
    10x100@1:30 Free kick w/fins held 1:25's
    10x100@1:30 Free w/paddles & bouy Desc 1-5 & 6-10 went 1:25, 1:24, 1:22, 1:21, 1:19, 1:21, 1:20, 1:18, 1:16, 1:16
    500 Free EASY

    Total 3500 yards
  12. 11^24^2009 Monday workout

    by , November 24th, 2009 at 04:38 AM (Swim like an Orca, but faster !)
    AQUA Union Mine HS - Coach Janine

    Deck temp 46 Water 80

    Warm 700 (2x100FR, 200P, 100K FR, 100K BK, 100FR)
    200's (1200/1900)
    200 F, 200 P, 200 K all on 3:00....
    (#1..2:35, 2:38, 2:40-fins, #2 just made it with equipment change)
    Kick (100/2000)
    4x25 UW Fly Kick, no fins....
    (#1. 12 kicks, made it to the flags # 2-4. 12 kicks about a few yards shy of the flags) Next time Ill have to remember to time it.
    Sprint (500/2500)
    20x25 all push start 10FR/10Choice....
    Did Fly, BR, Fly, BR, Fly, BR, Bk, BR, Fly,Bk (avg~FR :14, Fly :18, BR :18, Bk :17)
    Breaststroke (400/2900)
    2x200 BR 1st 2 UW pulls per length, 2nd swim

    Cool 100 (100/3000)

    I was at the Swimstitute on Sunday, mainly working IM's and fly, they have a new dehumidifier system up and running, so it's not muggy as one would expect from an indoor pool on a cold day.
    I got sick of my shoulders hurting, so I'm back to pretending I'm paddling a surfboard with rotation, seems to have helped my time.
    Ive been struggling with 200's; coming in on 2:45, tonight was a "survivor" effort (moderate effort) and made a :10 sec improvement and I never got a pull in well under 3:00 before...The good news is my shoulders stopped hurting. I'm continuing with no weights, little to no dryland and focusing on stroke and performance, so far so good.
  13. Monday, November 23

    by , November 24th, 2009 at 12:15 AM (Elise's Fitness Fun)
    Hit the pool today after laying off any workouts for 3 days. Had a bit of a stomach virus this weekend, so felt a little bit tired today. Took it fairly easy and kept it short:

    Warm-up: 10 x 50 - first 5 on 1:00, 2nd 5 on :50 - did drills on first 5 and swam free on last 5

    6 x 200 - odds are free, evens are I.M. - free on 3:00, I.M. on 3:30.

    8 x 50 IMO - alt. 50 kick with 50 swim on 1:00

    200 easy

    2300 yards
  14. I May Be Easy But I'm Not Cheap

    by , November 23rd, 2009 at 10:48 PM (Meet Director's Path to Tranquility)
    "An investment in knowledge still yields the best returns"
    -Benjamin Franklin

    The Board of Directors approved the meet budget. There were a few questions regarding purchase of lap counter cards. In the past, we borrowed 4 each from two local high school swim teams and donated $30 to each. This year, my budget took that $30, added another $60, and proposed buying three lap counter cards for the club. The plan was to make an additional purchase next year to complete our set, making the purchases an investment to save money in the long haul.

    The board agreed, but decided to bite the bullet and purchase all this year from the meet profits. We will now own our lap counter cards, and can even allow others to borrow them in the future, possibly receiving a small donation ourselves, and certainly at least good will.

    A second item discussed involved online meet registrations. I offered to discuss the possibility for our meet. A lot of teams are going down that path with Club Assistant, and we already allow our swimmers to pay their club swimming fees online using our own Paypal account, so this was a natural progression. Later registration deadlines, more swimmers entering because of ease, no mail to open, no checks to haul to the bank - all sounds like music to my ears.

    In the past, it was initially very difficult to determine what Club Assistant charged. We received a lot of information touting the benefits, but little information regarding costs. This made us very suspicious - it was like talking to snake oil salesmen.

    Now, the Club Assistant fees are set in black and white on their web site, although one does need a bloodhound to find them. Churning out some numbers based on last year's meet and the Club Assistant formula, online meet registration for Tropical Splash would cost us about $400. Considering that the meet is a fund-raiser for our club, and that it nets about $1500 in profits, the decision to drop the idea was a no-brainer. With the time and work online registration saves, as well as the potential for additional entries, I can see this making sense for large meets and for meets where fund-raising is not the goal. But for our meet, it was out of the question. (Did I also mention that you don't get any of your money until AfTER the meet?)

    But wait. I inquired about the possibility of running an online registration that utilized something other than Club Assistant. New England, I learned, does such a thing. As webmaster for our club's site, I set up our Paypal online payment system, and can do so with a meet. A response from Mark Gill in our national office indicated that the rule book contains info on using online registrations. But, he reminded me of all the benefits that Club Assistant's online registration provides. And reminded me again in a second email, (Hmm, does he get a commission on sales?)

    It seems like a few of our online registration rules were written to require the use of Club Assistant without actually coming out and blatantly stating so. Some of the requirements seem impossible to meet without using Club Assistant, and a few are a bit vague and are stated more like goals than rules - open to interpretation, invention, (or denial.) A few examples would be welcomed.

    Club Assistant charges more than Paypal does for credit card processing - some savings there (5% v. 3%+.30). Club Assistant provides cross-checking (not the hockey type) with the USMS registration database which is a great benefit. Needless to say, we are not offering online meet registration this year, but will certainly consider it next year, if we can get the costs down.

    • Look at an annual meet as ongoing expense - consider some expenses as investments that will pay off in future meets.
    • If time, headaches, and manpower are money, consider online meet registration. If you have plenty of volunteer time, don't.
    The online meet entry requirements are not in the Rule Book, but in the Sanctions section of the Guide to Operations

    The fees would break down for our meet as follows:
    Credit Card Processing
    Paypal = $1.14 / swimmer
    Club Assistant = $1.34 / swimmer

    Online Meet Entry
    Club Assistant = $1.50 / swimmer

    Updated December 28th, 2009 at 02:02 PM by Rnovitske (postscript)

  15. Swimming and Nitrous Oxide

    by , November 23rd, 2009 at 07:24 PM (My Passion)
    Got up at 4:30 on a day that I do not have to work (do I love swimming, or am I just crazy). Got to pool and led a quick Yoga session. Then started workout. I was still a little sore from yesterday, so I made it a point to swim an easy workout.

    1X200 free
    5X100 on 2 minutes - (coach wanted a 6 beat kick, but try as I may, my kick does not go that fast)
    10X50 with fists (and shoes, but I am under shoe protest and refuse to participate in the shoe wearing while swimming)
    1X200 free
    16 X 25 hypoxic 1:9 on 1 minute. (even with my asthma, I found this very duable )
    1X50 head-up with kickboard cool down

    Tomorrow, I will swim with the 11:30 team and sleep in.

    After practice, I went to the dentist to fix an erosion problem on my bottom jaw. He fixed the left side two weeks ago and I was dreading this. Not because of the drill, but because of the shot in my mouth and the choking feeling the whole time he was working. While lamenting to my husband about this yesterday, he suggested I ask for laughing gas.

    The laughing gas was wonderful. One time I felt the drill hit the pulp, but the work was done without anesthia . I don't remember much of it, like the light that makes the resin hard. I started coming around when he was asking me to tap, so he would know where to file down. I was not numb for three hours afterward, and left very happy. Highly recommend nitrous oxide .
    Swim Workouts
  16. Stole Ande's Workout, Monday, Nov. 23

    by , November 23rd, 2009 at 05:30 PM (The FAF AFAP Digest)

    I stole and modifed the workout Ande "did" (as opposed to was "assigned") earlier today.

    Warm up:

    700 variety swim, kick, drill

    8 x 25 shooters
    odds = back
    evens = belly


    5 x 50 kick @ 1:00
    descend #1-4 to fast, cruise #5

    5 x 50 breast @ 1:00
    descend #1-4 to fast, cruise #5

    5 x 100 @ 2:00
    #1-4 = 75 free cruise + 5 seconds rest + 25 back AFAP
    #5 = easy

    5 x 75 drill-kick-swim @ 1:30
    25 dolphin kick on side
    25 hand lead body dolphin drill
    25 easy speed fly
    #5 = easy

    5 x 50 @ 1:00
    #1-4 = 25 easy backstroke kick + 25 AFAP shooter on back

    5 x 50 @ 1:00
    single arm fly drill

    100 front scull
    100 EZ
    5 minutes hottub

    Total: 3000



    After not swimming this weekend, I felt like crap in the pool, like I was swimming through mud. I also still feel tired, especially the legs.

    What does this tell me? First, I am stopping hot yoga now. The 50 minutes of standing poses + heat are probably wearing out me and my legs. Perhaps Wolfy is right that my legs are somewhat overtrained. (This means that Geek will have a slight reprieve on his naked 200 fly, since I won't be able to drag Jazz to yoga for awhile.) I need a LOT more rest to swim fast at NE Champs. And I need to be in the water more often during taper. I really need to focus on sleep. The drylands work + sprinting makes me crave sleep.

    On the whey protein issue, I realized that both Pure Sport and my balance bars also have whey protein (in isolate form). So I was probably unintentionally overdosing myself on whey.

    SwimStud told me to look at the athlete list for NE Champs and saw this listed side by side:

    Patriot Masters Swim Team-PV
    Livingston, Leslie - Female - Age: 48 - Ind/Rel: 7 / 0
    #5 Women 100 IM
    #23 Women 50 Free
    #37 Women 100 Back
    #19 Women 50 Back
    #33 Women 50 Fly
    #45 Women 100 Breast
    #49 Women 100 free

    San Diego Swim Masters-SI
    Pipes-Neilsen, Karlyn - Female - Age: 47 - Ind/Rel: 8 / 0
    #1 Women 800 Free
    #17 Women 100 Fly
    #25 Women 400 IM
    #47 Women 200 Fly
    #5 Women 100 IM
    #23 Women 50 Free
    #33 Women 50 Fly
    #49 Women 100 Free

    KPN is not swimming the 50 and 100 back, which might have been fun to go head to head. I noticed another really fast chick, who I was hoping to swim head to head with in the 50 back, absolutely sandbagged all her 50s. No big deal. I'm sure there will be plenty of competition.

    Updated November 23rd, 2009 at 08:01 PM by The Fortress

    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 Workout -11/24/09 -SCY

    by , November 23rd, 2009 at 02:22 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    6 X 50 free 1:00
    6 X 50 kick 1:15
    4 X 75 25 free/25 stroke/25 free 1:20
    3 X 100 free 1:40

    4 X 100 kick 2:15

    4 X 50 1:10
    4 X 25 :40
    Stroke*no free*
    Swim the set three times.
    Short break between rounds.

    10 X 200 Pull 3:00
    Descend in pairs

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  18. Ron Johnson Memorial Invitational and my brother

    by , November 23rd, 2009 at 12:44 PM (My non-workout blog and random thoughts)
    I swam at the Ron Johnson Invitational meet this weekend and achieved one of my goals for this year. I'm proud to report that my brother also achieved one of his goals at another meet held in Washington during this weekend.

    First, if you have never been to the Mona Plummer Aquatic Center in November, it is really a great time of year to visit Tempe. The weather is much cooler - in the 70's - as opposed to 100 - 120f in the summer. The pool is very fast - deep, great non-slip surfaces on the bulkhead, waveless gutters and lane lines. They have a new digital scoreboard that is easy to read and makes the venue more professional. The bulkhead splits the long course pool into two parts and there were plenty of lanes for warm up and cool down. Of course, the sunny skies and coolish temperatures makes a great environment for swimming fast.

    The meet is superbly run. My hat is off to Katy James - the meet director. The officials were real professionals who impressed me with their knowledge of the rules as well as their knowledge of swimming technique. All the timers were volunteers and I as well as my fellow masters swimmers thanked them for volunteering. I also had a chance to thank the starter and meet referee before leaving the meet. I highly recommend this meet to any swimmer.

    It was really good to see my fellow competitors and friends- Tall Paul and Laura Smith, Barry Roth, Bob DiTolla, Gail Roper, Robert Wilson, Patty Buffett and the Queen. I watched Jeff Commings and Dave Rollins smoke the water with some amazingly fast swims. I didn't get a chance to meet Mike Mann, but perhaps I will if he goes to Long Beach. I did see him swim and man (pun intended), is he fast!

    My goals for this year were to reset some backstroke SCM and LCM World Records. I didn't do so well at LCM, but I was able to reset the 50 meter backstroke record in the 55-59 age group - 29.07. In a previous post, I had dedicated this swim to the memory of Ron Johnson. He was a great swimmer and masters coach. And I think that the extra motivation help me. After the race was over, I meditated for a few moments and thought about Ron and hoped that he was racing in that big pool above us.

    On a more earthly level, I feel pretty good about this record because the previous record holder was encased in a B70 - much like I was. I missed the 200 record by 0.4 second, but was feeling rather weird before the race - something was missing. Perhaps at Long Beach? I was humbled in the 50 back by a wonderful swimmer - Sheri Hart of Denver. She won the heat in a time of 28.86 - not bad for a 38 year old. We had a chance to compare notes afterwards and like most masters swimmers - just a really nice person.

    While I was basking in the warmth of Tempe, my brother, Lincoln, was at a SCM swim meet in Washington. I got an email from a dear friend (and college team mate) telling me that the local paper had announced that he was coming up to the meet to break the 50-54 400 IM record. And sure enough, he did! But he was not very happy with his swim. In an email, he said he was on pace 3:44 at the 300, but died badly - finishing in 1:11 for the 100 free and with a final time of 4:55 (beating the old record by 2 seconds). As for myself, I would love to swim that fast. I'm really proud of my brother for his accomplishments - even though he wishes that he had a stronger freestyle leg.

    For a short time (as records will be broken in the near future), I am honored to be in the record books with my younger and much faster brother.

    It's off to Long Beach in two weeks!
  19. Monday Nov 23rd, 2009

    by , November 23rd, 2009 at 11:22 AM (Ande's Swimming Blog)
    Monday Nov 23rd, 2009

    Thanks to everyone who wrote me about my 100 IM on Saturday.

    The [ame=""]SFF[/ame] Tip of the Day is: [ame=""]What do you need to do to SDK faster, further, & more efficiently? [/ame]


    FOUR OR MORE SDKs off EVERY wall

    5:30 - 6:40
    whitney coached
    dove in around 5:35
    swam with Mike, Tyler, Todd, Ned, Nate & Amy
    TSC diving well SCY

    WORE brief

    Warm Up
    300 fr
    100 k
    200 fr
    100 k
    100 fr
    100 k


    1) 4 x 50 k fast on 1:15
    went 33, 37, 37, 29

    2) 4 x 50 k fast on 1:15
    went 33, 37, 37, 29

    3) assigned 4 rounds of
    100's done 75 fr 25 fast stroke
    did 4 rounds of 25 fr, 50 skip, 25 fast stroke

    4) assigned 5:00 pull go as far as you can
    did 50 fr swim easy speed, held 29's & 30's, 50 skip

    5) assigned: 4 x 50 k fast on 1:15
    did: 4 x (25 SDK fast, 25 fr easy)

    assigned: 5 x 100 ON 1:45
    did: 5 ROUNDS OF
    25 fast FROM A DIVE, skip 50, 25 sdk FAST

    50 easy


    December 4th - 6th, 2009
    2009 SPMA Short Course Meters Championships at
    Long Beach

    10 Days till Long Beach

    Updated November 23rd, 2009 at 08:54 PM by ande

    Swim Workouts
  20. Strengthing the week side

    by , November 23rd, 2009 at 07:28 AM (Mixing it up this year)
    What a workout. Felt fairly strong and worked on trying to strengthen the right shoulder.

    10x100@2:00 Free 1/2pull 1/2kick
    500 Free kick w/fins every 3rd 25 FAST
    10x50@:55 Fly w/fins held 45's
    200 Fly kick alt 25 right side, 25 left side, 50 on back
    3x100@1:30 Free kick w/fins held 1:20's
    5x100@1:40 Free paddle on weak hand, fin on opposite foot from hand to stengthen right arm
    5x200@3:00 Free w/paddles & bouy first 3 bilateral breath (to help with strengthening weak side) all descending went 2:55, 2:47, 2:46, 2:41, 2:36
    200 Free EASY

    Total 4200 yards