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  1. Friday Aug 14th

    by , August 16th, 2009 at 01:28 PM (Ande's Swimming Blog)
    Friday Aug 14th, 2009


    6:00 - 7:30
    whitney Coached
    Garrison pool
    swam with Todd, tyler, jon, Nate, larry, paul & doug
    dove in on time

    20 minutes choice

    Main Set

    400 fast on 10:00
    went 4:54
    keep in mind Garrison is pretty warm

    200 fast on 6:00
    went 2:20

    100 fast on 2:30
    went 1:04

    100 easy

    400 fast on 10:00
    went 4:52

    then I got out of practice early because beth (my wife was waiting in the car so we could drive to tyler to see Tess for Parents Day)
    I missed out on the following
    200 fast, 100 fast, 100 easy,
    400 fast, 200 fast, 100 fast & 100 easy


    looking for a couple SCM Meets in Oct Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events


    Rowdy Gaines Masters Classic
    Orlando, FL
    10/17 & 18

    Ron Johnson Invitational in
    Tempe, AZ
    11/21/2009 - 11/22/2009

    SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009
    Swim Workouts
  2. Thu Aug 13

    by , August 16th, 2009 at 01:19 PM (Ande's Swimming Blog)
    Oops I forgot to blog Thursday's practice and can't really remember it now
    but I swam and lifted weights
  3. Modesto, Calif without a finger cot

    by , August 15th, 2009 at 09:48 PM (Swim like an Orca, but faster !)
    Modesto Area Aquatics Club SCM
    Event Seed Result
    100 IM 1:33 1:24 1st
    50 FR :32.47 :30.78 3rd
    50 BK :41:59 :40.48 2nd
    50 Fly 39.12 35.28 2nd
    100 FR 1:10 1:08 2nd

    My seed times were from the last SCM meet back in October 2008. Got ribbons and a cool goodie bag!
    I came in second in the 50 FR in my final/heat, he got me by half a body length, a second or two faster. Arms need to get stronger!
    I felt awkward on the back.
    Fly felt great, 2 beat kicks were right on... I just didn't have enough steak to propel me faster.
    Was worn out for the 100 FR, It felt like I was out there for a long time.
    I couldn't find a "Finger Cot" like the one Jim use's, so I used waterproof dressing tape for my finger, its amazing how one little injured finger can cause a distraction underwater.

    Well my non-taper/pathetic workouts the week before the meet was 2 workouts Monday and Tuesday, I stayed out of the pool, after injuring my finger, on Weds and Thurs. I tried to return on Friday, however some strange group of lap swimmers lead by a even stranger coach (maybe they rented the pool from another high school?) had filled all the lanes. arrg!

    Updated August 16th, 2009 at 03:54 AM by EricOrca (Catagorical correction)

    Masters Swim Meets / Events
  4. Easy Saturday

    by , August 15th, 2009 at 08:20 PM (Mixing it up this year)
    Today my shoulders needed some rest so the girls and I did the usual 2000 yard drill workout.

    Here is what we did
    500 Free as 25k/25p/25s
    40x25 10 of each stroke drills
    300 Free kick w/fins I pushed some on this
    200 Free EZ

    Total 2000 yards
  5. Sarasota Y Sharks Masters 5:30 Workout -8/17/09 -SCY

    by , August 15th, 2009 at 02:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    1 X 50
    1 X 100
    1 X 150
    1 X 200
    Swim the set three times.
    Intervals for round 1: 2:00/100
    2: 1:40/100
    3: 1:30/100

    2 X 100 kick 2:15
    2 X 150 kick 3:15
    1 X 200 kick -

    2 X 400 Free 6:00
    3 X 300 Free 4:30
    4 X 200 Free 3:00
    Negative split the 300's
    Descend the 200's 1-4

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  6. Saturday swim

    by , August 15th, 2009 at 12:31 PM (A comfort swimmer's guide to easy swimming)
    Did a distance free workout with my swim buddy Carrie.


    250 free
    5x through, drill is fist swim
    50 as 25 drill/25 swim
    50 as 25 kick/25 swim
    (did 1-3 free, 4-5 back)

    Main Set
    3 x 100 on 2:10
    3 x 100 on 2:05
    3 x 100 on 2:00
    3 x 100 on 1:55
    3 x 100 on 1:50
    3 x 100 on 1:45
    3 x 100 on 1:40
    No extra rest between the rounds of 3.
    Try to maintain the same pace through the set.
    (held these at 1:33-34)

    Cool Down
    15 easy swim

    Total: 3000 meters

    Updated August 15th, 2009 at 01:02 PM by poolraat

  7. 8/15 7am SCY

    by , August 15th, 2009 at 12:22 PM (FREEDom)
    7 -9am SCY
    Masters workout. Beth coached. Had a good turnout for a 7am practice. A lot of folks are not early risers, and more used to swimming later. Pleased to see we had so many. We could spread out and use most of the lanes. Water was nice.

    warm up
    400 sw, 300 pull, 200 kick w/ fins, 100 choice

    4 x 200 on 2:50 "fartlek" as 5 strokes hard, 4 strokes easy. I mostly swam hard out of and into the walls, and easy for a few strokes in the middle. These can be tiring changing speeds. Went 2:20 > 2:17 or so.
    200 easy

    3 x
    3 x 50 on :35. Went 32s and 31s
    1 x 50 on 2:00 easy

    200 easy

    24 x 25 on :25 3/2/1/0 breaths, swim w/ paddles
    200 easy

    12 x 100IM as
    1 - 3 drill on 1:50
    4 - 6 swim on 1:40
    7 - 9 kick on 1:50
    10 -12 swim on 1:40. Swam last 2 back.
    200 easy

    10 x 25 on :30 kick w/ fins
    10 x 25 on :35 kick no fins. I bet a cup of coffee with Tara on the last 2 I could beat her. She and I usually slog along in kick sets. Well, Tara has been sandbagging all these years! She kicked my .... I doubled or nothing on the 2nd one... good thing she's not a coffee drinker!

    warm down
    300 easy

    Felt good in the water today. Maybe the yoga last night helped me stretch out.
    Swim Workouts
  8. 8/14 Dryland and Yoga

    by , August 15th, 2009 at 12:11 PM (FREEDom)
    6am dryland
    Did my normal dryland circuit. Arms, shoulders, legs, core, etc. did not increase weight except on the core. I feel I need to work my core some more, particularly with and OW swim or two coming up in October. I think core is maybe more important on longer swims... no rest on the walls. Of course, I can say that about all the other aspects of pool vs. OW swimming.

    Then did some stretching for at least 20 minutes.

    6pm Yoga
    Went the 6pm Friday evening yoga class with my daughter. Wilda taught the class. I had not been to yoga in quite a while. I like her class... nice and relaxing, good for a Friday evening. My daughter Lindsay is a certified yoga instructor. I'm a certified 2 x 4 board, too stiff. Lindsay's limber from dance and yoga, I can't touch my toes. Quite a difference watching us. She got it all from me . But I'm world class yoga at shavasana.

    I took my my BP on the machine in the gym afterwards. It was down a little from what it usually is, which is good. Pulse was 50. So it helped me stretch out some, and relax.
  9. Friday, Aug. 14

    by , August 15th, 2009 at 10:06 AM (The FAF AFAP Digest)
    Swam the 1 hour Friday practice with the Sewickley Masters, coached by Bill White. My first venture into exercise after 4 days of rest. I'm not sure I've had 4 days of rest since ... well ... possibly since my last child came along. lol

    Anyway, we did a sprint practice. No easy aerobic work to ease back in! Though Jimby seemed to treat the workout this way. Got to see my pal, Mermaid, which is always a huge delight! We all had dinner afterward.

    Warm up:

    Swam about 300 OMO

    400 free

    8 x 50 @ :50 IM order

    200 kick

    4 x 50 kick @ 1:10 IM order

    50 EZ

    Main sets:

    4 x 100 @ 2:00
    I did 2 free and 2 backstroke kick

    50 EZ

    4 x 100 @ 3:00
    50 fast/50 EZ
    I did 2 IM and 2 backstroke kick

    50 EZ

    6 x 50 kick @ 1:10
    25 fast/25 EZ
    I did them as 50 shooters with an open turn

    200 EZ

    Total: 3000
    Swim Workouts
  10. Soaking in Nutrition Info

    by , August 14th, 2009 at 08:22 PM (Elise's Fitness Fun)
    Swam 2500 yards with friends yesterday evening at my favorite outdoor lap pool. Feel like I'm still in pretty good shape. Hopefully this will carry over into the SCM season.

    Bought Advanced Sports Nutrition by Dan Benardot. The guy is a serious nutrition guru! His book includes nutrition plans for specific sports, a discussion of how sharp deviations in energy balance during the course of the day can affect body composition, indications of cramp-prone athletes, factors that affect heat tolerance, a list of risks for developing stress fractures, meal plans for seven days leading up to competition, and tons of other stuff. I can't wait to read the whole book!

    Hit the weight room today and finished the workout with a run on the treadmill.

    Bench press: 2 sets of 65 x 15
    Lat hi row: 2 sets of 90 x 15
    Military press: 2 sets of 35 x 15
    Triceps pulldown: 2 sets of 30 x 15
    Alternating hammer curls: 2 sets of 10 x 15
    Leg press: 2 sets of 150 x 15
    Bicycle crunches: 1 set of 50
    Good morning darlings: 1 set of 50
    Crunches with 10 lb. med ball: 1 set of 25
    Leg raises: 1 set of 25

    HIIT workout on treadmill:

    1 mile warm-up at 9:30
    1.5 miles alternating 1 minute hard/2 minutes recovery - started first hard minute with 7.5 mph and finished last hard minute with 10 mph
    1/2 mile cool-down

    3 miles

    Still haven't found the motivation to do a long run. The heat isn't helping matters. I'm hoping the little quality workouts will count for something.
  11. Double trouble today

    by , August 14th, 2009 at 08:16 PM (Mixing it up this year)
    This is my second workout for today. I did not do all of it since I was sore from my earlier workout.

    5x200 @ 3:30 Free
    4x25 @ :40 Fly
    4x50 @ 1:00 fly/bk, bk/br
    4x200 @ 4:00 MI
    4x25 @ 1:00 Fly
    4x50 @ 1:15 fl/bk, bk/br
    10x100 @ 2:00 Free kick w/fins fast held 1:30-1:35
    200 Easy

    total 3600 yards
  12. Sarasota Y Sharks Masters 5:30 Workout -8/15/09 -LCM

    by , August 14th, 2009 at 02:20 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM (hopefully)

    WARM UP:
    8 X 50 1:00
    4 X 100 2:00
    2 X 200 3:30

    8X 50 kick 1:20

    1 X 400
    odd lengths: moderate
    even lengths: faster, descend 1-4

    1 X 100 moderate 2:00
    2 X 50 build 1:15
    1 X 100 moderate 2:00
    2 X 50 fast 1:15
    Swim the set 4 times.
    50's are choice, 100's free

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  13. 8/13 Run and Swim

    by , August 14th, 2009 at 08:51 AM (FREEDom)
    Missed a couple of days of training. Had some family in the area to catch up with.

    7am Jog
    Ran 3.7 miles in about 32 minutes or so. The times are coming down. Need to get back on the glucosomine .. I'm feeling it a little bit in my knees.

    6:30pm SCY

    Regular masters workout. Beth coached. Got in a few minutes late due to some lighting in the area, but still got the workout in. Water was OK.

    400 sw, 300 pull, 200 kick, 100 ch

    10 x 75 on 1:15 pull, build
    200 easy
    12 x 50 on :55 rolling IM. Swam back on ??stroke.

    4 x 300 broken as
    #1 - 200, 10 sec rest, 100, on 3:55
    #2 - 2 x 150, 10 sec rest, on 3:55
    #3 - 3 x 100 on 1:40 desc 1>3
    #4 - 6 x 50 on :45

    4 x 50 on 1:00 choice. I kicked. Board, no fins.

    400 warm down.

    Swam ok. Tried to work the 300s pretty decently , especially the first 2.

    Next competition:
    August 22: Publix Family Fitness Week Ft. Desoto Triathlon. Sprint.

    Other events I'm considering:
    September 25- 26: Golf league end of season Jamboree
    October 3:
    Daiquiri DeckTropical Splash (1K, 3K, 5K). Sarasota FL
    October 4: Siesta Key Triathlon. I'll already be down there, so make it a double, please.
    October 10-11:
    Race for the Oceans (1K & 5K). Fort Myers Beach FL. Open water clinic with Aaron Piersol & Rowdy Gaines on October 10. Races on October 11. Probably won't make this, but maybe.
    Oct. 17-18 / SCM:
    Rowdy Gaines Masters Classic. Orlando FL. But I have a football game weekend.
    Nov. 15 / SCM:
    Bridge the Bay I. Sarasota FL
    Nov. 22 / SCM
    : Bridge the Bay II. St. Petersburg FL
    Dec. 5-6 / SCM:
    Holiday Classic. Coral Springs FL. I'll already be down there for my daughter's cheerleading game.

    Plus I have 4 UF football games and 3 FAU cheerleading games on the schedule as well. Looks like a busy Fall....
    Tags: running
    Swim Workouts
  14. Who needs a recovery day

    by , August 14th, 2009 at 08:10 AM (Mixing it up this year)
    Started out with no clock today so most were not timed swims just count to 10 and go again.

    100, 200, 300, 400 on :10R Free
    500 Free kick w/fins every 3rd moderate
    5x100 as 50 fly skull/50 fly kick on back w/fins
    400, 300, 200, 100 on :10R Free w/paddles & bouy
    500 alt 50 Free/100 Back

    Total 3500 meters
  15. a little taper for this Saturday

    by , August 14th, 2009 at 02:23 AM (Swim like an Orca, but faster !)
    I started both a week long taper and started building a shed for our animals this week.
    In a nutshell it was quite a workout, and my legs kept cramping up Monday and Tuesday during workouts. On Wednesday I got a deep cut on a finger, which kept me out of the water Wednesday and Thursday.
    Hopefully I can get a little workout later today to get loosened up for tomorrows meet.
    Its the first SCM meet for the Pacific LMSC.

    Just read this on the Pacific website;

    "The Modesto Area Aquatic Club's Short Course Meters meet is almost full. They are limited to 120 swimmers and so far 105 have registered. Registration will be open until 11:59 Thursday evening."

    Im signed up for
    100 IM
    50 FR
    50 BK
    50 Fly
    100 FR

    Updated August 16th, 2009 at 03:55 AM by EricOrca

    Masters Swim Meets / Events , Planning
  16. Thursday @ FP

    by , August 13th, 2009 at 08:33 PM (Swimming, Life, and Other Stuff!)
    Today was a beautiful, sunny, end of the summer type of day! I headed up to FP after school for a LCM workout.

    *200 Freestyle Swim
    *2 X 100 Freestyle Drill (kick 10 and roll)
    *2 X 100 non-freestyle (I did fly/back then breast/free)
    *4 X 200 Freestyle on 3:45 interval
    *3 X 100 (25 kick, 25 drill, 50 building) on 2:00
    *200 Swim cooldown
    2,900 LCM

    I have been taking it easy this week. I'm not really tired but it just seems like you should back off after a competition you have been gearing for. Next week I'm going to step it up a bit and do some distance stuff, Big Shoulders is less than a month away! I wish I could find some cold water to swim in. I'm afraid BS is going to be very nippy and this lukewarm pool water sure doesn't acclimate a person for below 70 degree water. I guess if it doesn't warm up soon I could morph on some more fat, that could serve as a nice cold water coat!
  17. Couldn't stand being inactive

    by , August 13th, 2009 at 06:13 PM (A comfort swimmer's guide to easy swimming)
    I was going to take a week off after Nationals but after 3 days I couldn't stand it. So today I went to the pool for a short swim. It was nice to just show up with out any plan in mind and just do whatever my swim buddy wanted to do.

    SCM with Carrie

    350 swim free
    200 kick w/board alternated flutter and whip kick
    300 pull w/p&b focus was on alternate breathing

    Did a broken 1650 (meters) as swim 11 laps, rest :10; 10 laps rest :10 and so forth to 1 lap.

    150 easy swim to cool down

    Total: 2650 meters

    Updated August 15th, 2009 at 04:54 PM by poolraat

  18. Sports Nutrition Findings

    by , August 13th, 2009 at 05:32 PM (The FAF AFAP Digest)
    No exercise to report. However, I did expend a tremendous amount of mental energy reading an article in the latest Rowing News magazine. It set forth highlights from the meeting of the ACSM last May. I'm sure many of you have seen them, but if you haven't, here are some that caught my eye:

    1. Many athletes believe they need protein to build muscle. Yet a study showed that taking recovery protein (from Endurox or whatever) had no performance or muscle building advantages. I guess this is distinguishable, however, from its possible muscle recovery properties. This could be some of the research Jazz was alluding to when he announced that protein may not help build strength and changed his diet to exclude most protein, or at least meat.

    2. Fruits, berries and black currants have antioxidant and anti-inflammantory properties. Real shocker there.

    3. Actual food is more health protective than supplements. Q and Jazz say this all the time!

    4. Almonds are awesome, particularly pre-exercise. Must be why Quicksilver munches them at his desk while sipping green tea ...

    5. Athletes who exercise in the heat should hyper-hydrate, but make sure their sport drink contains a substantial amount of sodium.

    6. Man athletic trainers use pickle juice to treat cramps. SwimmerGirlKT mentioned this on her blog awhile ago. Some report that 1-2 ounces can relieve cramping in seconds. The actual mechanism for this is illusive and indeterminate.

    7. Chocolate milk is a good recovery drink. Wow, who'd a thunk?

    8. Glutamine reportedly enhances recovery, yet a study comparing beverages with and without glutamine during and after exercise did not confirm this.

    9. During exercise, an energy bar, sport drink or gel are all pretty much equally effective.

    10. Exercise apparently improves learning based on studies done with younger children.

    11. And check this out:

    "Many youth swimmers spend hours training for relatively short competitive events. A six-week study with 9-12 year olds suggests high intensity/low volume training offers the same benefits as lower intensity/high volume training."

    So don't burn young kids out! Wonder how this applies going forward as the pre-teens age?

    Updated August 13th, 2009 at 05:58 PM by The Fortress

  19. Sarasota Y Sharks Masters 5:30 Workout -8/14/09 -SCY

    by , August 13th, 2009 at 04:08 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    1 X 100 1:45
    1 X 200 3:30
    1 X 300 5:15
    1 X 400 7:00
    1 X 300 4:30
    1 X 200 3:00
    1 X 100 FAST

    4 X 100 kick 2:15
    6 X 50 kick 1:15

    1 X 200 IM 3:30
    4 X 50 stroke 1:05
    Repeat the set 4 times.
    IM'ers: 1 round of each on 50's
    Break between rounds

    3 X 100 free 1:30
    4 X 50 free :45
    3 X 100 free 1:15 or 1:30
    6 X 50 free :40 or :45

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  20. Day 22

    Back again...foot got a little infected so took longer to heal...

    Yesterday on the way home stopped at the indoor pool here on base and swam a quick 10x50 mostly free...then the foot started bugging me I went home...will try again tomorrow.