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  1. 16,600 2/4 & 2/5

    1000 wu
    1500 pre-set stuff (can't remember it all)

    Main Set:
    6x50 @ :45
    3x100 @ 1:10
    2x150 @ 2:15
    1x300 @ 3:30
    1x300 @ 4:30
    2x150 @ 2:15
    3x100 @ 1:30
    6x50 @ :35
    all the base 1:30/100 yds were "cruise" and all the base 1:10/100 yds were "fast"
    12x25 fly on :30

    300 cool down
    total 5500

    2/5/2010 AM
    800 alt 50fr/50bk
    600 pull
    4x100 kick @ 1:50

    pre set:
    3x50 @ :50 cruise
    3x50 @ 1:00 hold 30's
    3x50 @ 1:00 hold <30's

    5x (400 @ 5:00 + 200 @ 2:30)
    i swam with bec and lucas. i made the mistake of trying to keep their pace on the first round and paid dearly for it ... they were flying, and as the caboose, it was all i could do to keep from getting lapped on the 400's.

    700 cool down
    total 6000

    2/5/2010 PM masters

    1000 w/ moon paddles
    5x (50 kick @ :50, 50 fr @ :40)
    500 cruise

    pre set:
    100 build
    25 fast
    100 build
    50 fast
    100 build
    75 fast

    main set: (all at 1:30/100 base)
    100 build - 400 fast
    2x100 bld - 300 fast
    3x100 bld - 200 fast
    4x100 ez - 100 sprint
    felt pretty fatigued.....nothing heroic from yours truly on this set...
    fast ones were: 4:38, 3:30, 2:14, 1:02...

    cool down:
    200 fr
    3x100 kick
    100 bk
    total 5100
  2. Graston

    by , February 5th, 2010 at 08:48 PM (Swimming, Life, and Other Stuff!)
    Snow, snow, snow from 10 a.m. and still going on! I'm sorry to say I still had to go to school and did not get released early! Pity Party!!

    After school I reported for my 4th chiropractor appt. and Graston Therapy after the adjustment.
    The chiro was okay. I was too tense for her to do the suspended neck crack (from back). She used the thumping thing again.
    After the adjustment I was taken to a private room and was outfitted with a big back heater; I guess to loosen my back up. During this 10 minutes I practiced deep breathing (yoga like) and got myself in a fairly relaxed state of consciousness.
    The therapist came in and told me a little bit about what she was going to do. She warned that I might get some light bruising but that would be due to tissue break-down and it would facilitate healing. (this sounded like a bad idea to me!)
    Anyways....the treatment wasn't bad at all. It hurt a little but in a good way. A bit like itching a big, thick, dry scab.
    I guess I'll go for all 12 treatments since insurance covers it!

    Tonight I'm hanging in the house. I'm not sure where I'll swim tomorrow. I'm going to get up early and check websites till I find a place open. I'm not sure what Nasti's are doing yet!
  3. Sprint Day and Breaststroke

    by , February 5th, 2010 at 08:08 PM (The Labours of SwimStud)
    So I took the advise of the fast ginger one and did a good sprint set to work on my 50 FR.
    Then I worked on my 200 BR event by swimming broken 200's...this was tough and I think I'd be better not to do 2 focus sets on the same day again.

    Warm Up
    200 Swim snorkel got to get sport tape b/c my snorkel swings about when I swim.
    200 Kick
    200 Pull

    10 x 100 FR 3:00 sprint 25 EZ 75 came in about 1:30 on all. Fastest about 1:25 slowest about 1:35.
    50 for time from blocks. I went :29.31 not too bad for that point in the workout.
    50 EZ

    12 x 50 BR 1:00 every 4th fast
    9 x 50 BR 1:05 every 3rd fast
    6 x 50 BR 1:10 every 2nd fast
    4 x 50 BR 1:15 fast
    This set was tough and took a bit of self will to persevere through the first 12 50's. I need to swim the fast 50's faster but that's why I won't back it on after a sprint set again.

    250 EZ to cool
    3500 yards in 90mins

    Did about 35 minutes of weights after wards. My legs still felt the run from yesterday but not quite last last week. I feel good this week!


    Updated February 5th, 2010 at 08:17 PM by SwimStud

  4. FAST Fri Feb 5th 2010 DOUBLE

    by , February 5th, 2010 at 03:50 PM (Ande's Swimming Blog)
    DOUBLE Fri Feb 5th 2010

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    scy, main pool
    TODD coached filling in for Tyler
    NOON to 1:15 dove in at 12:10
    swam with Brad, Jon, Larry, Neil Randall, James Fike, Desiree
    wore B70 legs

    500 warm up

    100 FR FAST
    went 56

    10 x 100 FR FAST on 2:15
    hold 5 sec, from a dive
    went 55's & 6's

    100 FR FAST
    went 50 low

    50 easy

    25 SDK
    todd timed
    from a roll start
    went 10.0

    25 easy

    2010 MEETS:

    March 4 - 6, 2010 Austin, TX UT Swim Center
    Austin Grand Prix
    Count Down

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

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

    Updated February 6th, 2010 at 02:32 PM by ande

    Swim Workouts
  5. Snowmageddon, Friday, Feb. 5

    by , February 5th, 2010 at 02:55 PM (The FAF AFAP Digest)
    The weather forecast is for 2-3 feet of snow between now and tomorrow night! I can't really remember a storm of that magnitude ... perhaps one about 12 -14 years ago. I slept in this morning and headed to the pool around 11:00. And not a minute too late. I was just finishing my workout when they closed the pool. After the thrashing of the legs the last week or so (10,000+ yards in 8 days), I had a recovery/drill type workout planned. I actually felt pretty refreshed afterward, and was glad I didn't attempt any heavy duty aerobic work. I kinda doubt I'll be able to swim this weekend with the predicted weather.


    Warm up:

    600 various

    Drill Set #1:

    2 x 150 fly drills
    (50 caterpillar, 50 chest press, 50 single arm)

    4 x 100 single arm fly @ 1:45

    10 x 50 @ 1:00
    odds = Geek's human paddle drill using an underwater freestyle recovery -- I liked this drill, good for correcting my tendency to overreach with my left arm among other things.
    evens = PLD breast

    50 EZ

    Speed Set:

    8 x (25 AFAP free w/fins + 50 EZ)

    Definitely felt a bit slower than usual on these, but glad I did them.

    100 EZ

    Drill Set #2:

    10 x 50 @ 1:10
    odds = evil pull w/pull buoy
    odds = evil kick

    5 x 1:00 minute vertical kicking, continuous

    100 EZ

    Pool Closed!

    Total: 3250 + VK

    P90X Yoga:

    My kids are all playing in the snow or otherwise busy, so I'm going to plug in my P90X 90 minute yoga DVD. This video is power-ashtanga type yoga. I think I've been feeling more supple and less sore since I increased the yoga. Or, I guess it could be the lack of heavy weights. I don't think I recall Tony Horton being lycra clad in this DVD, so it probably wouldn't offend Stud. I can foresee the possibility that I may become somewhat addicted to yoga. It'll be interesting to compare my SCY times with heavy lifting (last season) with my SCY times with yoga/plyos/light weights (this season). I don't seem to be swimming any slower in practice. But I suppose it could make a difference in my 50 speed.



    Glad I got in a recovery workout before the big dump. It was just what I needed.

    Ran across an interesting article in the NYT on ideal weight for athletes:

    On the gluten front, it seems to have made a huge difference to cut out gluten. My symptoms have abated substantially and I don't have that horrible bloated feeling anymore. It feels and looks like I've lost 5 pounds. Probably not, but it's still nice. I just made myself a very tasty brown rice quesadilla with lactose free cheese, mushrooms, and tomatoes. Nummy!

    Updated February 5th, 2010 at 10:48 PM by The Fortress

    Swim Workouts , Yoga
  6. Friday, 2/5/10

    by , February 5th, 2010 at 12:47 PM (A comfort swimmer's guide to easy swimming)
    SCY, solo

    700 swim free
    600 swim back

    5 x 100 IM on 2:00: build to a fast finish on the freestyle

    200 easy choice

    swim 4 x 25 choice FAST off blocks on 2:00-3:00
    [went back (17?), free (13±), fly (15±), free (13±)]

    pull 6 x 50 back on 1:00 nice and smooth
    (buoy only, averaged 45 on these)

    kick 8 x 25 on 40 w/MF, evens fast
    (was going around 13 on the fast ones 15-16 on the others)

    100 easy swim down
    Total: 2800 yards
  7. FAST Fri Feb 5th 2010

    by , February 5th, 2010 at 11:50 AM (Ande's Swimming Blog)
    Fri Feb 5th 2010

    Subscribe to this Blog


    scy, main pool
    Whitney coached
    5:30 - 6:30
    swam with Tyler, Todd, Marcio, & Doug
    beside Max, Mark, Nate, & a triathlete
    dove in at 5:35
    wore B70 full


    100 FR FAST
    went 54

    10 x 100 FR FAST on 2:00
    hold 7 sec, from a dive
    went 56's & 7's

    100 FR FAST
    went 51

    50 easy

    2010 MEETS:

    March 4 - 6, 2010 Austin, TX UT Swim Center
    Austin Grand Prix
    Count Down

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

    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center
    2010 USMS Short Course National Championships
    Order of Events
    Swim Workouts
  8. Hope I get to race!

    by , February 5th, 2010 at 11:47 AM (Elise's Fitness Fun)
    Well, the meet is just a week away and I'm looking forward to it. Don't think I'll be swimming any spectactular times as I'll probably do a ton of events to support the team. In any case, it will be fun and good practice for swimming in my B-70.

    I'm all set to go, but now I hear that there is a strong possibility that there may be a winter storm in the Deep South at the end of next week. I hope the meet won't be called off. Even as far South as Auburn, things can get bad and it would put a damper on those traveling to the meet. I'll keep my fingers crossed! It has been over 8 months since I have done a meet. I sure don't want it to be nearly a year when I get to Nationals this year.

    Had a decent swim yesterday. Workout is as follows:

    Warm-up: Reverse 400 I.M. (one-arm on fly)

    4 x 100 free on 1:45

    200 I.M drill

    100 free drill

    50 AFAP fly

    200 easy

    50 AFAP back

    200 easy

    200 free (50 easy/50 hard/50 easy/50 hard)

    200 warm-down

    2000 SCY
  9. Sarasota Y Sharks Masters 5:30 Workout -02/08/10

    by , February 5th, 2010 at 11:31 AM (Sarasota Y Sharks Masters GOLD Workout)

    WARM UP:
    4 X 100 1:40
    1 X 400 6:00
    3 X 100 1:40
    1 X 300 -

    1 X 200 kick 4:30
    2 X 100 kick 2:15
    4 X 50 kick 1:10

    8 X 25 kick*fast, no board* :40

    8 X 50*2 of each stroke* 1:05
    4 X 100 IM 1:45
    1 X 200 IM -

    4 X 100 1:30
    8 X 50 :45
    3 X 100 1:20
    6 X 50 :40 or :35

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 Workout -02/06/10

    by , February 5th, 2010 at 11:27 AM (Sarasota Y Sharks Masters GOLD Workout)

    WARM UP:
    2 X 200 3:20
    4 X 100 1:40
    8 X 50 :50
    16 X 25 :30

    1 X 200 kick 4:30
    8 X 50 kick*25 fast/25 easy* 1:15

    1 X 125 moderate 2:05
    1 X 75 fast 1:15
    1 X 50 easy 1:45
    Four times through.

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

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  11. Fun with Tennis Balls

    Another good class last night. Despite late-week fatigue, I managed to hit 2200, a fun mix of strokes, drills, and kicking. Worked more on freestyle open turns and have managed to eliminate (more or less) the pesky grab/ yank/ pop up habit. The turns already feel more smooth and powerful. Bless those Go Swim videos for the nifty pointers!

    Was very surprised to see the yardage total, because I felt like a slow-moving boxcar last night. I've been having some problems with sore leg muscles lately--it might be my winter shoes, which are getting very worn out. I've been doing a lot of stretching, but I can still barely kick. This, coupled with general exhaustion (I might be fighting off a virus), is really taking its toll on my swimming. At these times, just getting in the water is a triumph.

    We also did a fun breaststroke drill with a tennis ball tucked beneath the chin to keep the head position steady and the eyes focused down. I could only manage a couple of strokes before the ball went flying, but it was still a very instructive drill. Of course, I like to joke it's because of my tiny chin, not my bad form, that I couldn't keep the tennis ball in place.

    Coach is running a butterfly clinic in a couple of weeks. Woo-hoo--I'm always on the lookout for another stroke to do badly.

    Happy weekend!
    Swim Workouts
  12. Who'll stop the rain?

    At least the rain didn’t stop me. It was pouring when I headed out this morning, but the pool was open and was even set up long course. When I first got in it was just me and the pool vacuum in the water. (The pool vacuum is an amazing contraption. It creeps along the bottom making Darth Vader noises until it encounters a wall, then whines and rasps until a lifeguard rescues it by pulling it slowly backwards by its cord. It has a transparent bag attached to it to collect debris, so in the water it looks like some strange robot/jellyfish hybrid creature. It must do its job pretty well, because the pool here still looks sparkly after being open for 4 years.)

    After a few laps some more swimmers came, and I got to do the main set with my swim buddy Mark who’s training for the Auburn meet. Here’s the workout I swam

    1000 warmup

    6 x 50 (25 drill/25 fast)

    10 x 200 stroke sandwiches (50 FR / 100 ST / 50 FR) @ 4:00 [On the odds, I did BK for the ST 100; on the evens, I alternated 50 FL/50 BK and 50 BK / 50 BR. Since the interval was generous, I concentrated on keeping a steady kick on my FR rather than letting my feet bob behind me.]

    200 warmdown
  13. Just an easy swim before the meet

    by , February 5th, 2010 at 08:05 AM (Mixing it up this year)
    400, 300, 200, 100 @:15R Free
    500 Free kick w/fins
    500 Free alt by 50 drill/kick w/fins & snorkle
    2x200@:15R alt by 50 free/back w/bouy
    100 free easy
    200 breast kick
    200 alt by 50 breast/free
    100 free easy

    Total 300 meters
  14. 02-04-10 Workout Aquasol

    by , February 4th, 2010 at 11:28 PM (Swim like an Orca, but faster !)
    300 Warm

    6x75 FR 3strokes n/b into then out of the turns

    6x50 BK kick w/ fins, 10 dolphins (orca's) off each wall :60

    10x25 Fly 4 kicks UW, first 2 strokes n/b on :40

    400 FR/BR 25FR, flip BR pulldown 25 BR, etc...

    500 Hypoxic Pull by 25's 3/5/7 ( did 3/5/7/3/5/3/5 etc...)

    100 cool
    2300 scy

    Tomorrow I start P/T for my cervical reticulitis, this has been a sore spot for several weeks now, made my month at Folsom miserable, but I just did the best I could despite the pain.
    I prefer the set by set coaching at Aquasol with the instant feedback and accountability when pressed with a repetitive interval to just reading off a board or notepaper in plastic. We are really fortunate to have our coach, I always feel like I'm training for something important. We are a small group and although we don't have the super Patterson's or Stevenson type swimmer's, (in other word's it would be cool to have some fast swimmer's in our team)... we still have fun.

    Updated February 5th, 2010 at 07:36 AM by EricOrca

  15. A Regular Day

    by , February 4th, 2010 at 10:55 PM (Swimming, Life, and Other Stuff!)
    Today was a regular basic day.
    Tonight's swim was with Nasti's. I'm glad it was an easy workout; it was just what I needed.

    **500 Freestyle Building Swim
    **4 X (25 IM Roll// 50 Freestyle// 75 Fly-back-breast// 2 x 100 free// 75 stroke// 50 Free//25 IM roll)
    **200 easy free cool-down

    2,700 scy

    We are supposed to get alot of snow tomorrow. I hope it starts early. I'd love a 2 hour delay or better yet a snow day!

    I'm getting excited about the Superbowl! Go Colts!!!!
  16. The pool was so nice, I swam there twice

    (Well, actually it had more to do with the dismal weather predictions, but that wouldn't rhyme.)

    This morning I went to the pool to swim on my own. There was a coached workout scheduled for tonight, but heavy rain and possible thunderstorms were forecast and I wasn’t sure that the pool would be open later. So I hedged my bets by driving in for a short morning swim. I was glad I did, if just for the glorious sunrise on the way to the pool. Here’s what I did:

    1100 warmup

    Twice through:
    12 x 50 @ 1:00, done as
    1 x 50 FR Kick
    1 x 50 BR Kick
    2 x 50 (25 BR / 25 FR)
    1 x 50 BR Kick
    1 x 50 BK Kick
    2 x 50 (25 BK / 25 BR)
    1 x 50 BK Kick
    1 x 50 FL Kick
    2 x 50 (25 FL / 25 BK)

    300 SKPS warmdown

    Then this afternoon the rain held off and we got to have practice anyway. I was offered an option of sprinting or a longer IM-focused session, and I chose the sprinting:

    800 SKPS warmup

    4 x 50 (25 build/25 fast) @ :50 [I did reverse IM order]

    200 EZ

    4 x broken 100s @ 5:00 (25 /:10 rest/25/ :10 rest/ 50) [I went 1:01-low, 1:00-mid, 59-high, 59-low, and swam 100 easy between each]

    200 easy

    4 x 50 with fins and paddles (25 heads-up kick, 25 sprint swim) @ 3:00 or so

    100 easy

    4 x (12½ sprint, 12 ½ easy) @ 1:00

    200 warmdown

    Emphasis on all the sprinting was maintaining a great kick.

    So I did a double today, for the first time in ages, but without doing any more yardage than I would do in a long single session. And tomorrow morning I’ll be back for more! (or at least that’s the plan).
  17. Run Forrest, Run.... 2/4/10

    by , February 4th, 2010 at 07:01 PM (The Labours of SwimStud)
    Yup I ran again today...not quite the pain of last week but another good 40 minuter which took me about 4.5 miles. I think I was over that but the damn emergency cut off cord got caught on my hand as I went to forward my ipod and the treadmill stopped. Grrrrr...

    You know it's been 10 years since I've been able to enjoy running like this. Swimming has revolutionsed my life thusly:

    • Lost 20lbs in 2 months.
    • Gained a sense of calm in my spirit.
    • Helped gain control of soul.
    • Impressed Fortress with my Adonis calves.
    • Fit into a size 30 Speedo.
    • Renewed sense of modesty, and humility.
    • Better back health.
    • Ability to get more workouts done.
    • Back health allowing core work to be done.
    • Flattening of the stomach.
    • Reconnecting with my love of swimming.

    The list goes on...

    So after the run I got in a 20 minute core session and finished with my RC health & shoulder routine.


    Updated February 4th, 2010 at 10:09 PM by SwimStud

  18. Thursday, 2/4/10

    by , February 4th, 2010 at 05:14 PM (A comfort swimmer's guide to easy swimming)
    SCY Solo

    300 swim free
    3 x 100 w/10 sec. rest. alt. 50 drill/50 distance per stroke
    (On the drill, did fist drill and focused on tricep extension to get the full range of the stroke. SPL on 2nd 50 was 16-17)

    4 x 75 kick on back with zoomers, build
    (did these on 1:30, times were 1:10->1:02

    swim 50 free easy

    swim 4 x 50 free on 1:00 descend to all out: really work on the stroke range, especially at the triceps.
    (went 37-36-35-34)
    swam 50 free easy

    swim 4 x 25 free FAST on 45: try to get the turnover going with the full stroke range you were getting on the 50s
    (was hitting 15-16 on these, the last 2 were really hard)

    100 easy

    swim 4 x 50 back on 1:10 descend to all out: work on stroke range as above, but also work on keeping your hips up as you descend.
    (went 42-39-38-37 held sdk at 6-8 on all)

    swim easy 50

    swim 4 x 25 back FAST on :45
    (these got gradually slower, went from around 17 to 19 on the last. kept sdk at 6-8)

    swim 100 easy

    swim 50 fly fast from a push
    (not very fast, :37)

    swim down 200 easy

    Total: 2100 yards

    Strength training tonight
  19. Feel the Burn!

    by , February 4th, 2010 at 04:25 PM (The FAF AFAP Digest)
    Blogging from my iPhone as I stand in line for an hour waiting to get into the HS Regional meet ...

    This morning, I met Speedo at OakMarr for our Thursday swim. Fortunately, he checked the website and saw the pool closed at noon, so we met at 10:30. We did the same kick set we did last Thursday. I was worried my legs would still be gassed from my marathon kick session yesterday, but I actually went faster than last week. Pete was somewhat surprised at my kick endurance (and honestly I was too), but I think all those shooters and kick mountains have paid off. It went thusly:

    SCY @ OakMarr w/Speedo:

    Warm up:

    800 various

    Kick Set 1:

    6 x 200 @ 3:30

    1-2 cruise flutter kick w/board to get legs warmed up; I did 150s.)
    3-6 = backstroke kick, no fins

    Went 2:56, 2:53, 2:56 (nose clip problems), 2:51
    I had a good last 25 on the last 200. These were hard!

    To compare, last week, I went 2:59, 2:56, 2:56, 2:53.

    I'm hoping these have been some practice for next weekend's 200 back.

    100 EZ

    Kick Set 2:

    6 x 100 kick w/fins @ 1:20
    odds = flutter kick w/board
    evens = backstroke kick

    Went: 1:00, 1:03, 1:03, 1:02, 1:03, 1:01. Really got out after it on the first one. . Maybe a little too much ... Got a cramp on the second one and then just went as fast as I could. Legs were really burning. As I recall, last time I went 1:03-1:05. I'll have to check later. (Edit: Yes, my recollection was accurate.)

    100 EZ

    Kick Set 3:

    10 x 1:00 vertical kick
    odds = dolphin
    evens = breast

    100 EZ

    10 minutes hot tub

    Total: 2800 + VK


    My wrist felt better today. That's a good thing after days of intense kicking and leg work! I' done over 10,000 yards in 8 days.

    No other time for working out today. We'll see what tomorrow holds. I've heard that school for tomorrow is already cancelled. My investment in DVDs is really paying off this snowy winter.

    Updated February 4th, 2010 at 08:49 PM by The Fortress

    Swim Workouts , Test Sets
  20. Sarasota Y Sharks Masters 5:30 Workout -02/05/10

    by , February 4th, 2010 at 01:08 PM (Sarasota Y Sharks Masters GOLD Workout)

    WARM UP:
    1 X 400 6:00
    8 X 50 :50
    1 X 200 3:00
    4 X 50 :50
    1 X 100 1:30
    2 X 50 :50

    4 X 100 kick 2:15
    4 X 50 kick 1:15
    25 fast/25 easy

    8 X 25 kick*fast, no board* :40

    8 X 25 :30
    1 X 100 easy 2:00
    Three times through.
    Round 1: 25's are fly, round 2 back, round 3 breast.

    4 X 400 pull 6:00
    Negative split each swim.
    Descend 1-4.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts