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  1. Return to coached workouts

    Yesterday was my first coached workout since before LCM nationals. I'm too sore today to follow my usual routine of lifting weights alternate days from swimming.
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  2. Welcome back Michael Phelps...dont you feel special?

    So I got to the Loyola gym tonight around 530pm...and there was a lot of commotion around the windows that look into the swimming pool where the varsity team was practicing. I figured they were doing the barf set and people were just gawking at that mess.

    Went and did my weight routine which I will actually explain better tomorrow or Thursday, because I have a lot of work I need to get done tonight still.

    As I was doing my weights some kid came over and asked if we could split reps on a machine and while he was waiting for me to finish my rep he was talking to his buddy and they were kinda whispering. Bottomline, they wanted to know if each other had seen Michael Phelps in the pool. So in other words, Michael Phelps being back in town and making his appearances= Loyola Athletic center= place to be. Everyone was an athlete today...let me tell you.

    I think it's kinda of annoying...he swam with the varsity team--which I have been told is an insurance issue--I can't swim with the varsity team--because I'm not on the team and therefore the schools insurance doesn't cover me. I understand he's Michael Phelps...but still. That isn't really what annoys me...he must really like the attention though haha...to come from his pool to ours and be gawked and gaped at by hundreds of college girls and boys.

    But anyways, after my weights I ran 1mile and walked .65miles. I went for a fast run this time rather than the 2miles I have been running at a little slower pace.

    Then it was time for swim practice:
    300swim
    200kick
    100drill IM
    4x75: drill, kick, swim choice stroke @1:40
    100ez

    20x50s: @50
    4=fingertip drag
    4=4second hesitation backstroke
    4=25fly/25 free
    4=3-2-1 backstroke drill
    4=fingertip drag

    5x[75, 50, 25, 25, 50, 75] @25sec base
    1. every shallow-deep lap =free, every deep-shallow lap=breast
    2.75s moderate, 50build, 25 sprint freestyle
    3. every shallow-deep lap =free, every deep-shallow lap=back
    4. choice (freestyle)
    5. kick

    20x25 kick (2 free, 2back, 2 breast and repeat) @30

    4x50 sprint kick @1:45

    200 warm down

    4,300yards/
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  3. Fat Man back in the Pool, 9/22/08

    by , September 22nd, 2008 at 10:57 PM (Fat Man back in the Pool)
    Blast - I just hit a wrong key and now have to rewrite the entry. The undo command just didn't work.

    In Midland Tx at my old AAU Club in our old pool (the facility now has 4 and lap swim is not in the new competition pool).

    400 Swim
    200 kick
    10 x 50 SKD down, build free back
    300 kick breast
    5 x 100 IM
    200 kick
    6 x 50 build
    4 x 25 SDK underwater

    2500 yds. Forgot to bring my ice pack. Will see how the drugs work now that I am on the correct dose.

    Tomorrow PT with shock cords then drive to Hobbs. Field work to get done and then a scouting conference call. Planning a section event at a camp for 1000 participants.

    If the call gets through I will get the to the Highschool Pool. Wed is back to Midland and I will try to swim in the lunch crowd because I have a site inspection then another conference call at 6 to discuss how we are going to reschedule & combine two events that the hurricane cancelled.

    Since I am not getting comments, I am going to ramble. I noticed that the travel bag is getting beat up. A week's worth of clothes, hard hat, steel toes, plus workout gear including fins, shock cord and small weight. I am usually out for a week a month. Price of having a travel requirement with the job.
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  4. first day of autumn

    greg and willie met me at 4:45. we put our wheels on our bikes and arrived at the lake by 5:10.

    water temp 67 degrees.

    we swam out close to the shore line on our right... there seems to be a new tree down about halfway to the end cliff wall (beavers no doubt)

    we held a steady pace on the way out, the three of us shoulder to shoulder and we arrived at the cliff wall (+/- 1.25 miles) in 24:50. we rested briefly, enjoying the last bit of sun on the lake, did an obligatory flipturn off the cliff wall and headed back. greg was on my left for the first 1/3. i was mixing it up...alternating 16 strokes long with as strong a 2 beat as i could produce / 16 strokes as fast as i could still keep a 2 beat. i repeated this pattern until greg dropped back, and then i just tried to build steadily to where we started.
    back in 23:30.

    i think we might have another 2-3 weeks of this.
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  5. Weekend Workouts

    by , September 22nd, 2008 at 12:08 PM (Mike's Rocky Mountain Blog)
    Saturday

    Had to squeeze this one in.

    500 Pull Free
    500 Kick
    10 X 75s Build
    250 Warm Down


    Sunday

    60 X 50 @ 1:00

    1-10 Pull FR (stroke count avg 13)
    11-20 FR (stroke count avg 10)
    21-25 FR SDK/Breakout emphasis
    26-30 Breathe 3/5/7/9/11
    31-35 BR Down (build)/Easy free back
    36-55 (4 X 5 IM order (1-4 drill) 5 for time)
    Extra minute rest before #5 each time
    Times:

    FL: 27.5
    BK: 29.5
    BR: 32.5
    FR: 23.5

    Felt pretty good since these times were:

    From a push
    in a warm pool
    wearing a jammer
    after heavy weight workout

    Lifting: 10/8/6 for all exercises
    Flat dumbell press 150/155/160
    Lateral raises: 50/60/70
    Pull downs: 140/150/160
    Standing pull downs: ?/?/?
    Front shoulder raises: 80/85/90
    Seated rows: 110/120/130
    Cable chest flys: 80/90/100

    Updated November 16th, 2008 at 10:38 AM by alphadog

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  6. sunday masters

    9-21-08
    h2o temp 70 degrees....seems to have scared away lots of folks. 6 swimmers / 2 coahes
    wu
    2x 500
    2x 100 kick (did i.m. no-board)
    300 pull (no buoy for me) bp 3,5,5 x100

    4x200
    150 swim ri :20 50 fast
    100 swim ri :20 100 fast
    50 swim ri :20 150 fast
    1:00 ri
    200 fast (went 2:17)

    8x 100 on 1:30 (held 1:12's, 13 spl, 3 bp)

    8x 50 on :45

    8x 50 on :40 (held :33's on 15 spl)

    20x 25
    1-8 alt fly/fr on :30
    12-20 fr on :20

    100 ez

    100 im from blocks (went 1:11...yuck!)

    100 fr from blocks (went :59)

    200 ez
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  7. Fat Man back in the Pool 9/21

    by , September 21st, 2008 at 09:51 AM (Fat Man back in the Pool)
    Found that I was only taking half the dose of the anti-inflammatory. Got that corrected and am feeling better.
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  8. Fat Man back in the Water 9/20/08

    by , September 20th, 2008 at 09:14 PM (Fat Man back in the Pool)
    We are still scrambling down here for post Ike pool space. Masters practice was set for 10:30 in a community pool. I got an email last night from the Church about doing some hurricane relief, so I joined our group and went across Houston to work on a house 1 block from the bay. We cleared trees, hauled furniture, and mucked out this house that had had 4 feet of water in it from 9 to 3.

    I will try to get in the pool tomorrow. Next week is a West Texas travel week coupled with a couple of evening conference calls. I will try to get a couple of work outs in.
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  9. A few days later....

    I went to the gym on Thursday before practice and ran 2 miles and walked 1 mile. I also did my weight machine routines.

    Swim practice was pretty crowded...i think there were 4 other people in the lane with me. I led the lane:

    3x 150swim 50kick (600)
    get out and stretch
    100 long and loose
    4x 200im drill/swim by 25 (30second rest) 100IM 85% (20 second rest) (1,200)
    12x75 O:fly, back, breast E: back, breast, free
    build @ 1:20
    20x25 O=catch-up drill E= any free drill @45secs (treadwater during break in between 25s)
    Starts and turns: 250
    Warm-down: 100ez

    Total: 3,650 scyards

    Today I went to the gym and ellipticalled for 35minutes and biked for 50 minutes (30min strength ride, 20minute fat burning ride) Then I did my weight routine.

    ==the loyola boys swim team is always in the weight room when I am there, its awesome to see how good of shape they are in and how serious they take their swimming careers...they each were teaching each other new exercises for Abs, and back/shoulders today. Never saw that at my undergraduate school==
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  10. weekend

    9-20-08
    friday night masters was lightly attended..71 degrees...the new heat pump is supposed to arrive monday.

    main set
    5x 100 on 1:45
    went :07, :07, :06, :08, :07 (i need to get my spl back down...i was at 15's for most of these)

    5x 100 on 1:20
    coach said just make these, i held 1:13's

    500 build by 100
    did 6:02...i think i held around 1:12's...i changed my breathing pattern each 100
    B3, 2R-2L, 3R-3L, 4R-4L, etc

    500 neg split
    went 3:07, 3:00 (too much difference)

    saturday morning:

    7:30 am. met willie at j.lane for a 5.5 mile uphill ride to the lake that will remain nameless. air temp was about 40 degrees when we started to ride. my legs felt tight and i thought i might have to walk up cardiac hill for the first time in 20 years...i didn't. when we arrived at the lake, the sun was upon it and except for my hands and feet, i was warm from the ride. the 64 degree water felt warming to my feet as i entered, but the dive in was a bit bracing...no bother. willie and i soon fell into pace chasing our shadows as the sun was behind us. the water was a few degrees cooler at the far end where the lake turns shallow, and the usual warmth reflecting from the rocks was absent. we paused only briefly before heading back. 2.5 miles of h2o and now its all downhill to the cars...brrrrr.
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  11. Fat Man back in the Pool, 9/19/08

    by , September 19th, 2008 at 12:17 PM (Fat Man back in the Pool)
    Swam at the New Territory Pool last night. It could use pump servicing and better lane lines. We had choppy, murky swim.

    400 Swim, 200 Kick warm up
    8 x 50 fly kick on back
    16 x 100 25 fly, 75 free build
    8 x 75 25 drill, 25 fly, 25 free
    2 x 50 SDK fast down, free back
    100 easy

    3400 scy

    That one hurt, it was the most yards in one work out since I started back in July. I iced both shoulders and glad to have the anti-inflamatory Rx.

    PT & deep massage on the left shouder this am. Therapist pleased with improvement in the left shoulder. I need to keep up with the PT exercises on both shoulders. Have to convince the wife that it is ok to put an eye bolt into the wall near the bathroom door. The shock cords have pulled the door hinges.

    Saturday practice will be put off - the Church is going to do some storm cleanup for a couple of people so it will be tree limb trimming, and shovelling mud.
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  12. Catching Up (Sept 16 & 17)

    by , September 19th, 2008 at 11:59 AM (Mike's Rocky Mountain Blog)
    Sept 16 ~

    2000 Yards
    Main Set
    4 X (12 X 25) IM Order
    SDK Breakout/Fast on :45

    Lift:All exercises reps 10/8/6
    Dumbell presses: 120, 130, 140
    Lateral raises: 50, 55, 60
    Lat pull downs: 145, 150, 150
    Cable chest fly: 115, 120, 130
    Standing shoulder raises: 75, 80, 85
    Standing Pull downs?: 70, 70, 75
    Abs: 1500 crunches

    Sept 17 ~
    2700 Yards
    Main Set
    4 X (5 X 75) IM Order + Free Pull
    25 SDK/25 Drill/25 Build on 1:45
    Notes: Did fly drill on about half of swims.
    Had trouble building fly and subsequent back swims because I was still recovering.

    Lift:All exercises reps 10/8/6
    Curls: 120, 130, 140
    Dips: 3 X 10 Slow
    Leg Press: 225, 315, 365

    Next workout will be 9/20

    Updated November 16th, 2008 at 10:38 AM by alphadog

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  13. cool h2o

    9-19-08

    water temp at suny 71 degrees last night. it took a little while to get warmed up and moving, but it was not uncomfortable...

    main set:
    5x 200 fr on 3:20
    (descended 2:29 - 2:19)

    8x 50 on :50 easy,easy, fast, fast x 2

    4x 200 on 3:00
    (descended 2:23 - 2:17)

    8x 50 on :40
    (held :33's)

    coached the kids after, only three of my group stuck it out.....oh well.
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  14. September 18, 2008

    by , September 18th, 2008 at 11:52 PM (Mike's Rocky Mountain Blog)
    Getting caught up with the recent changes. I'll post my last couple of workouts over the weekend...
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  15. sunset at an un-named lake

    9-18 08
    my first gunks am practice yesterday.
    johnny the new coach on deck

    main set
    5x 100 fr on 1:40
    5x 100 fr on 1:35
    5x 100 fr on 1:25
    5x 100 fr on 1:15
    held 1:10's

    every day shorter, so these last few trips to the lake are that more precious.

    last year we got in on oct 8 and the water was about 70 degrees.

    last night it was about 72....same as the new paltz pool! and terry and i did the 2.5 mile round trip. feels good to get in a double!
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  16. Ande's Swimming Blog

    by , September 17th, 2008 at 03:25 PM (Ande's Swimming Blog)
    Ande's Swimming Blog

    I swim for Longhorn Masters coached by Whitney Hedgepeth at the Texas Swim Center in Austin Texas.
    Swim: fly, back, free, and IM.
    50's & 100's,
    200's, 400's & 500's Sometimes,

    Events and Times

    Ask Ande

    Swim Faster Faster

    1980 & 81
    Coached by Paul Bergen in Austin, TX, high school JR & SR year

    1981 - 86
    Coached by Eddie Reese at the University of Texas at Austin
    swam 50 & 100 free, 100 fly, 100 back & 200 IM

    On March 23rd, 2005,
    I started posting details about my workouts and meets at
    http://www.usms.org/forums/showthread.php?t=4298
    my last post was September 19th, 2008
    Then it was closed

    http://andesswimmingblog.blogspot.com

    Updated December 9th, 2008 at 11:58 AM by matysekj

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  17. Fat Man in the Water 9/16 part 2

    by , September 16th, 2008 at 11:18 PM (Fat Man back in the Pool)
    Well I pulled an Ande today arriving at the pool late. We have switched pools for the short course season and locations are somewhat flexible.

    I have not been with this current group long, and went to the wrong pool. Got there 5 minutes early, waited, called, and finally decided to drive through the subdivision and found the correct pool.

    Noticed a Scout meeting going on in the community center and stepped in to let the leaders know about the cancellation of an event next weekend. The camp was damaged during the storm and I have somewhere between 150 to 200 participants and staff to notify. Thank goodness that the leaders have been willing to make calls to the youth in their areas.

    Got in at the end of a drill set.

    12 x 50 drill/free

    4 x 4x 25 (1-3 drill, 4 fly)

    8 x 50 SKD down, free back

    4 x 100 (25 rotating fly 75 free)

    2 x 25 SKD Sprint

    100 warm down

    Now icing & waiting for the anti-inflamatory to kick in.
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  18. Take 2 on first day back

    swim club looks like its gonna be pretty fun. We actually had a very good turnout and they were like disappointed! I was like WTF this is a bigger "team" than my college team!

    We only swam for about an hour:

    300swim
    200kick

    3x3x100: @1:25 with 2:00 inbetween each set of 3

    6x25 breast pull-outs

    4x25 long and ez

    very nice.

    I'm gonna be sore tomorrow after all that...sheesh
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  19. Fat Man Back In The Water

    by , September 16th, 2008 at 05:03 PM (Fat Man back in the Pool)
    It has been a little over a week since I have been in the water. Last Saturday (9/6) then it was off to West Virginia and no pools. Spent my free time communicating the cancellation of a Scouting event. Got back to Houston in time to batten down the hatches. Fortunately for us we were on the clean side of the eye. We lost power for <24 hours, and only had minimal damage. Other friends had tornadoes to deal with and are still without power.

    Today was the first day back in the office and tonight will be the first workout.
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  20. Getting Back in!

    So...I've taken a 6.5month hiatus due to health issues and an overall aversion to the system (aka coach)...but now I am in Baltimore, MD in graduate school and wanted to get back into it.

    I'm hoping to go to the GMU Sprint Classic at the end of October as my first meet back into it...that doesn't give me too much time...but I also will not expect to do great things there...and personally I don't think it takes to much training to do a 50free or 50fly.

    So today was my second day at the gym. I went Saturday as well and ran, biked and lifted.

    September 16th 2008:
    830am: ran 2miles on treadmill broken up with .25fast walking @1.5incline for a total of 3miles.

    9:15am: lifted using cybermax weight systems: chest press, tricep press, arm curl, lat pull downs and a few others.

    9:45am: Swim: 25scy Loyola pool. Swam alone.

    400swim
    600pull
    3x200 kick @4:30 #1,3 with board #2 w/o
    200 DPS
    16x50 #1-8 w/ paddles #9-16 swim w/o
    200 DPS @.45
    16x50 kick Odds=free @1:00, Evens to 8=25 breast, 25free @1:10 Evens 10-16= under water dolphin kick
    200 DPS
    4x100 IM, #s 3-4 reverse im @ 2:00 (held 1:18)
    200 warm down

    for a total of 4,400 yards on my first day back.

    Then when I got out and into the hottub a woman approached me and asked me if I was gonna be doing the club team which I said yes. Turns out, that starts tonight...so 7-9 I have another pool workout. Tomorrow is gonna be tough!
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