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  1. Wednesday Dec 2nd, 2009

    by , December 2nd, 2009 at 03:41 PM (Ande's Swimming Blog)
    Wednesday Dec 2nd, 2009

    Skipped AM practice to sleep in woke up at 7:30 instead of 4:30

    Leave tomorrow for the 2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009
    Long Beach, CA

    Events / Time Line

    03. 03:20 PM Men’s 200 m Individual Medley
    08. 05:50 PM 800 m Freestyle Relay

    12. 11:51 AM Men’s 50 m Butterfly
    13. 12:45 PM 400m Freestyle Relay
    15. 01:23 PM Men’s 100 m Backstroke
    20. 03:18 PM 200 m Medley Relay
    22. 04:11 PM Men’s 50 m Freestyle

    26. 12:12 PM Men’s 100 m Butterfly
    29. 01:30 PM 400m Medley Relay
    37. 04:56 PM Men’s 100 m Individual Medley
    38. 05:45 PM 200 m Freestyle Relay


    noon - 1:15
    Mary coached
    SCY UT Swim Center
    Main pool CENTER COURSE
    swam with Tyler, max, jon, larry, marcio, & David

    12 x 50 on :50 to 1:10
    4 or more SDKs off each wall

    8 x 50's on 1:30 to 2:00
    4 or more SDKs off each wall
    held 29's - 31's

    100 easy

    25 fl easy speed

    25 easy
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 Workout -12/04/09 -SCY

    by , December 2nd, 2009 at 02:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    1 X 200 3:30
    4 X 150 2:30
    1 X 200 3:00
    4 X 100 1:30

    1 X 200 kick 4:30
    2 X 100 kick 2:15
    6 X 50 kick 1:05

    1 X 400 Free *loosen*

    4 X 100 *descend 1-4* free
    1 X 100 easy free 2:00
    Three times through.
    Intervals: Round 1 1:30
    Round 2 1:25
    Round 3 1:20

    1 X 400 IM *transition*

    4 X 25 fast :30
    1 X 25 easy free 1:00
    Four rounds. Round 1:fly Round 2: back Round 3: breast Round 4: 1 of each.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 Workout -12/03/09 -SCY

    by , December 2nd, 2009 at 02:25 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    4 X 50 descend 1-4 :50 :45
    Swim it three times. Round 1 intervals left, rounds 2&3 right.

    3 X 100 kick 2:15
    6 X 50 kick 1:05
    Descend 50's 1-3/4-6

    1 X 100 easy 2:00
    3 X 50 fast 1:15
    Choice. Swim it 4 times through.

    1 X 150 free
    1 X 200 free
    The interval is 2:30 for both swims.
    Swim it 4 times through, focusing on a fast 200 in each round.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  4. Easy LC swim

    I got up early enough for the 6:30-8:25 open LCM swim at Riverbank State Park, and was rewarded with a beautiful view of the moon setting over the Hudson (well, at least over New Jersey, on the other side of the Hudson) as I walked from the train to the pool.

    I swam on my own, and here's what I did:

    1000 warmup

    4 x 50 build, keeping it easy and light, on rest as long as I wanted to make it

    4 x (20 fast, 30 easy), also on long rest

    a few turns and breakouts

    400 dreamy warmdown (200 easy FR/underwater + 200 upside-down IM)

    I don't have tons of experience with tapering--in fact, I probably know less about what I'm supposed to be doing than anyone reading this--but one thing I try to do as I'm approaching the meet is to create a real hunger in my body for going fast. This means I never quite swim any of my complete races--even 50s--at race pace. I'll practice pieces of them at full speed, so that I'm confident that I can do them in competition, but I like postponing the excitement of putting everything together until the actual meet day.

    This is especially true of getting times for race-length swims in the week or two before meets. If I have numbers, I just worry about them. Does a fast time mean that I'll go fast at the meet, or that I'm peaking too soon? Does a slow time mean I need to change things up in the way I'm approaching things, or that I'm at an awkward time in my taper? I guess if I had a long history of taper times to compare things too this might be useful, but I don't, and even if I did if would probably find even more ways to obsess over the numbers. As it is, if I'm swimming a specific distance for time during my taper I'll often ease up on the last stroke or two (I do practice hard finishes--just not on the same swim). Doing that provides an openness for imagining potential swims at the meet--"And if I just add in a fast finish, I might really swim a hot time"--rather than somehow delimiting the possibilities with hard numbers.

    So that is one game I play with myself during taper. Somehow I don't think this is how the pros approach it, though.

    In any case, I'll get to see how this whole adventure turns out this weekend at Colonies Zones. Heat sheets are up!
  5. Learning to use the snorkle

    by , December 2nd, 2009 at 07:40 AM (Mixing it up this year)
    An easy day today. What fun trying to learn how to use the snorkle. Especially how to do a flip turn and not SUCK H2O! Took a few attempts before I got the hang of it but I did use the nose plug that came with it and it helped.

    10x100@1:45 Free
    500 Free/Fly kick w/fins
    5x100 Free no interval here just long enough to recover from any gagging that might have occured from using the snorkle
    5x100@:10 Rest Free with snorkle felt better by now
    4x50@1:00 Fly w/fins held 42's
    50 Butterfrog just to see how I could do on this, went 45 this was incase on the 200 Fly someone decides to use butterfrog on the last 50 and blow past me I can fight them off
    250 Free Easy

    Total 3000 yards

    alright, the psyche sheets are up for SCM zones. i've entered only one event... the 1500 which goes off saturday afternoon. it looks like i will be joined by muppet, tjrpatt, and my good friend steve in my heat! a bunch of folks i know have pretty slow times entered (for what i think they are capable of)... personally, since i've only swum the 1500 once about 5 years ago, i used my 1650 split for my 3000yd postal. i don't know how that will play out. i've got a brand spankin new fast skin (i think its a first generation) that has about 200 yds on it...... i just might.......

    i'm wishing i wasn't carrying that extra 10lbs that i labored so hard to gain into this weekend, but since i'm going down state, i'll go for the sunday swim with cbbows (water in the high 40's) so my extra baggage won't be carried in vain.

    what is a good 1650 - 1500 conversion?
  7. Fly workout

    by , December 1st, 2009 at 08:22 PM (Elise's Fitness Fun)
    Am one day late posting this, but had a busy day yesterday and today. Did not work out today because I stayed up pretty late last night. Anyway, here is the workout:

    100 warm-up (late)

    8 x 75 free DPS on 1:15

    2 rounds of the following:

    4 x 75 progressive fly on 1:05
    4 x 75 fly kick with fins on 1:05
    5 x 100 progressive fly on 1:30
    5 x 100 free on 1:30

    200 easy free after each round

    10 x 50 free kick on side on 1:15

    6 x 25 AFAP - odds all-out from a dive, evens are easy - did free, fly, back

    100 easy

    4900 yards

    Notes on workout:

    1. On 100s fly, on #s 3, 4, 5, - did 3 rt/3 lt/3 full
    2. On second round, used fins on the 100s.
  8. Tuesday, 12/1/09

    by , December 1st, 2009 at 07:09 PM (A comfort swimmer's guide to easy swimming)
    My pool will close for a month after this coming Saturday.

    I'll have to try to stay in shape by spinning and running.

    SCY, Solo

    My stroke has become very sloppy lately so I am focusing on stroke length. My DPS and SPL have really suffered since I quit focusing on it.

    400 swim free
    (with the exception on 1 or 2 lengths, kept this at 15-16 SPL)
    200 kick choice
    (rev IM order, used board for free and breast)
    4 x 100 w/10 sec. rest alt. drill/swim choice
    (did odds free, evens back. swam as 50 w/fist, 50 regular swim. Again focus was on stroke count.)
    200 kick choice (no board)
    (on back, alternate flutter/dolphin by 50)

    pull 4 x 250 free w/15 sec. rest, breathe on 3. Do with paddles and buoy.
    (times were around 3:30-40. Held 14 SPL through the set)

    swim 4 x 100 back on 2:00: 8-10 SDK off each wall, and keep the stroke as long as possible.
    (Did these at 1:30, with SDK at 10 on starting length, 8 on the rest. Stroke count 12-13 to the flags)

    swim 4 x 50 back on 1:15, descend 1-4 to FAST; work on deep catch and finishing the stroke while rotating shoulders and hips.
    (Kept losing track of my count here, but I think it was 14-15 to the flags, Times were 40->36.)

    swim down 200
  9. Tuesday Dryland

    by , December 1st, 2009 at 06:10 PM (My Passion)
    Today I got to the gym at 5:10 and got on a treadmill for a 35 minute run flat/hill walk. I covered almost 3 miles. Then to the weight machines where I did most of the arm and leg machines – alternating them so as not to overwork anything. I lifted heavy and only did 10 – 12 reps (stopped when I could not do another lift). With 20 minutes left, I stretched with Yoga poses and headed for the shower. Tomorrow is swimming – I really am a fish out of water when I do not swim. Happy Swimming -
  10. Tuesday, Dec. 1

    by , December 1st, 2009 at 04:50 PM (The FAF AFAP Digest)

    Got a start on my .com shopping today, so didn't make it to OakMarr. Had to swim in the hot gym pool, but at least it's SCM. Did another workout from my pre-Auburn taper.

    Warm up:

    700 variety

    Main sets:

    4 x 100 single arm fly drill @ 2:00

    8 x 50 hypoxic backstroke kick, no SSLSs @ 1:15
    1st 25 = 16 SDK
    2nd 25 = 15 SDK

    25 EZ

    10 x 50 @ 1:10 w/SSLSs
    1st 25 = easy speed fly
    2nd 25 = easy

    25 EZ

    1 x 50 fly AFAP w/SSLSs
    Went 27, 2 breaths

    100 EZ

    5 x 50
    1st 25 = fast evil
    2nd 25 = easy

    100 dolphin dive

    Total: 2550 meters

    5 minutes in hottub



    Felt vaguely better in the water today. No way was the pool the advertised 84 degrees. It felt more like 86.

    Checked out the CZ psych sheets. There are some very fast chicks there, including some fast backstrokers. I'm still glad I signed up for NE Champs though. I'd rather not swim "mixed" in a champ meet. Plus, BU runs 10 lanes and it looks like I have avoided the dread end lane where I almost whacked my arm on the ladder 2 years ago.

    It looks like KPN is seeded faster than the WR in the 50 fly. The WR holder Lauri DiTommassi is swimming at CZ. Good racing everywhere. But the right side of the country rocks!
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 Workout -12/02/09 -SCY

    by , December 1st, 2009 at 04:47 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    4 X 100 1:40
    1 X 400 6:30
    3 X 100 1:30
    1 X 300 -

    2 X 200 kick 4:30
    8 X 50 kick 1:10
    Descend the 50's 1-4/5-8

    1 X 200 IM 4:00
    2 X 50 stroke 1:15
    4 X 25 stroke :45
    Swim three rounds, short break between.
    IM'ers: 1 round each fly, back, breast.

    10 X 50 1:05
    odd: easy
    even: fast

    12 X 25 :40
    Sprint 20 yards, no breath

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  12. Goldilocks and the pool

    A while back my home state of Alabama decided to use the slogan “State of Surprises!” to lure more tourists to the state. It was a poorly conceived campaign, which they eventually dropped in favor of something less prone to be parodied.

    Since moving to the city, I have come to think of the John Jay College Pool where my team holds practices as the “Pool of Surprises!” This pool definitely brings out my best innovative spirit—I’ve constructed makeshift backstroke flags out of Aquajogger vests, fashioned DIY laneline-to-wall attachments, and resorted to rolling over and doing backstroke turns on freestyle swims when the water was too cloudy to see the walls. This fall, the entire building that houses the pool was closed for a bedbug infestation (now resolved, we’re told). This morning, when we showed up for practice, the water temperature was 88 degrees.

    So, what sort of useful stuff can you do in water that hot? Here’s what our coach came up with—it ended up working out pretty well, especially for those of us going to the meet this weekend.

    700 warmup

    3 x (1 x 75 K/S/K @ 1:40; 1 x 75 S/K/S @ 1:30, 2 x 75 Swim @ 1:20), 1st round=FL; 2nd round=BK; 3rd round=BR; 1:00 rest between rounds

    8 x 25 mid-pool 25s @ 1:00 [I worked on my IM transition and BR turns]

    6 x (25 sprint from blocks + 25 easy swim back)

    2 x (50 fast from blocks with relay starts)

    4 x 125 (desc 1-3, 4 easy) [I did this as a 400 warmdown]

    200 upside-down IM warmdown

    I felt good on my starts and was glad to get to practice them. I seemed to be deeper than I thought on my FL breakouts this morning. I would like to attribute that to the warm water—surely it has a lower density or something that was throwing off my finely attuned sense of how deep I am below the water’s surface?—but I fear instead it’s just a lack of practice that’s to blame. I’ll make sure to practice a few more FL starts before the meet.

    To complete the Goldilocks narrative, the showers this morning were far too cold—perhaps they had shunted all the hot water supply to the pool? I’m hoping that this portends a just-right pool this weekend for Zones!
  13. Monday night

    by , December 1st, 2009 at 12:05 PM (A comfort swimmer's guide to easy swimming)

    SCY, Solo

    100 swim free
    300 reverse IM alt. kick/swim by 25
    100 kick free w/board
    300 IM drill
    100 pull free w/paddles and buoy
    300 pull alt. 75 back/75 free w/buoy only

    swim 2 x 50 free on 1:00 perfect stroke. (went 37 on these)
    swim 200 free smooth on 4:00

    swim 2 x 50 at 85-90% on 1:00
    (went 33, 34)
    swim 200 free smooth on 4:00

    swim 2 x 50 back on 1:00 perfect stroke
    (went 41-42 on these)
    swim 200 back smooth on 4:00

    swim 2 x 50 back at 85-90% on 1:00
    (went 36-37 on these)
    swim 200 back smooth on 4:00

    swim 4 x 25 off blocks do one of each stroke
    (did back-17, breast-18, fly-16, free-15)

    swim down 200 choice
    Total: 2700 yards
  14. Tuesday Dec 1st, 2009, best 25 SDK off side

    by , December 1st, 2009 at 10:53 AM (Ande's Swimming Blog)
    Tuesday Dec 1st, 2009

    Psych Sheets & Time Line are up

    Events with Time Line

    03. 03:20 PM Men’s 200 m Individual Medley
    08. 05:50 PM 800 m Freestyle Relay

    12. 11:51 AM Men’s 50 m Butterfly
    13. 12:45 PM 400m Freestyle Relay
    15. 01:23 PM Men’s 100 m Backstroke
    20. 03:18 PM 200 m Medley Relay
    22. 04:11 PM Men’s 50 m Freestyle

    26. 12:12 PM Men’s 100 m Butterfly
    29. 01:30 PM 400m Medley Relay
    37. 04:56 PM Men’s 100 m Individual Medley
    38. 05:45 PM 200 m Freestyle Relay

    right lower back feels a bit better

    lat press 6 x 40 6 x 45 6 x 50 4 x 55
    lat pull 6 x 160 5 x 200 3 x 220
    bench 6 x 135 5 x 185 2 x 210


    SCY UT Swim Center
    6:30 - 8:00
    Whitney coached
    swam with Tyler, Todd, & Mike
    beside max chris, paul, ned, amy, & brandon
    dove in at 6:33

    whitney said to swim around 1,500 & do a couple fast swims

    did 50's with 4 or more SDKs off each wall
    went around 750

    changed into B70 full

    100 easy

    50 bk
    roll start
    whitney timed
    went 23.4

    25 SDK fast
    roll start
    todd timed
    went 9.93
    which is my best 25 SDk off the side ever

    100 easy


    Long Beach is this Friday, we leave Thursday afternoon

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

    2 Days till Long Beach

    Updated December 1st, 2009 at 04:12 PM by ande

    Swim Workouts , Strength Training and Dryland Workouts
  15. Last killer workout before the weekend meet

    by , December 1st, 2009 at 07:34 AM (Mixing it up this year)
    So I pushed again today since Friday our pool is closed. Tomorrow and Thursday will be on the easier side.

    1000 free as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins every 3rd 25 sprint
    5x100@1:45 Fly kick w/fins streamline held 1:30's
    15x100 Free w/paddles & bouy 1-5@1:35, 6-9@1:30, 10-12@1:25, 13-14@1:20, 15@1:15 I didn't make the 1:15 but everything else I made
    300 Free Easy

    Total 3800 yards
  16. Monday Practice

    by , November 30th, 2009 at 06:37 PM (My Passion)
    Today we did a quick stretch then donned our fins and did the following:

    1X500 free up, 3-3-3 fly back
    20 chin ups on backstroke bar
    1X500 free up, back back
    20 chin ups on backstroke bar
    1X500 free up breast with dolphin kick back
    20 chin ups on backstroke bar
    1X500 free

    We then took off fins and worked on flip turns with SDK's. These sound more fun than they were. We all started in lane 1 by the lane line. Then, with no momentum, we flipped and dolphin kicked underwater as far as we could go. I made it to lane 6 once, but it was usually lane 5 or 4. I think if I could have had a swimming start, that I could have gone further.

    Cold, wet, weather (40 & 50 degrees) has moved into South Texas. Here, below 60 is cold. I know, I know, we are wimps. I have lived in other parts of the country and have shoveled my share of snow and scraped my share of ice, but I have lived here 26 years now and even I am now a cold weather wimp now

    Happy Swimming
    Swim Workouts
  17. More Catching up

    by , November 30th, 2009 at 05:10 PM (A comfort swimmer's guide to easy swimming)
    I did manage to get one workout in during the Thanksgiving weekend.

    Friday, 11/27/09
    In Boise Idaho at the West YMCA.

    SCY, Solo

    200 free swim
    200 free kick
    200 free pull (no paddles) breathe 3/5 by 25
    Rest 30 sec.

    200 back swim
    200 back kick, 8-10 SDK off each wall
    200 back pull, w/buoy only
    Rest 30 sec

    2x around
    kick 4 x 50 fly on back w/streamline w/15 sec. rest after each
    Rest 30 sec.
    swim 4 x 25 fly on :45
    Rest 30 sec.

    swim 6 x 100 on RI :20, alternating back and free. Focus on spl.

    swim down 200 choice.

    Total: 2600 yards
  18. Two More Squats Visually Demonstrated by L & J

    by , November 30th, 2009 at 05:05 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Many people who know me well think I don't work.

    This isn't entirely true.

    The truth is that I rarely work.

    However, when I do engage in these rare episodes of work, or perhaps work-like endeavor is more accurate, it is like doing an unbelievably difficult distance and sprint set for the mind that goes on, week after week, until the entirety of my soul is as empty and dessicated as the ears that feed the Children of the Corn.

    Like all such exacting demands upon human performance, what I am expected to achieve, and what I can achieve, are often wildly disparate propositions.

    But since my livelihood depends upon delivering what I am incapable of producing on my own, I have, in recent years, been forced to increasingly rely on PEDs to get the job done.

    I am, for instance, now drinking my 14th cup of coffee of the day, and I must say, I am feeling a bit like an insect that has made the mistake of biting into a coffee bean 10,000 times his size. That is to say, I am feeling poisoned.

    On top of this, I have the degrogification effects of one 100 mg tablet of Provigil, a drug FDA approved only for narcoleptics, shift workers, and those of us able to mimic the symptoms of these first two conditions well enough to convince our physicians to write us a prescription.

    On top of my 14 cups of coffee, this Provigil tablet is working extremely well.

    I have no doubt that tonight's swim practice, wherein the main set is 5 x 500 on 6:45 followed by 5 x 100 on 1:15, will barely dent my degree of alertness, unless, of course, my heart happens to explode, dispatching me forthwith to the Great Resting Reward, a dispatch which just might be the best unintended medicinal side effect of all time.

    I kid. I am nothing but a raw ganglion these days, hoping for immortality!

    Tonight, the raw ganglion shall return to its office/sleep chamber, which sleep hygienists have long suggested should not be combined, but sometimes one has no other option; watch the second half or final quarter of House depending on when I get back from practice; maybe have another training dinner exactly like last night's--i.e., three pork chops and a bowl of ice cream; then prepare for bed. I have Sonata, which has been deemed almost entirely ineffective; and two bottles of NyQuil, which personal experience has shown to be highly effective. I may find a little more of this and that to add to the soporific brew.

    With these drowsy syrups of my own concoction, I shall -- with luck! -- slip into the sweet embrace of sister Morphine, perchance to dream of the squats Leslie has shown me and I have appendaged below, perchance to wake up again tomorrow morning, and brew some more coffee, and pop another Provigil, and begin once more the form of livelihood which will surely one day prove the death of me.

    On this note, here are the right and wrong ways to do two more forms of squats:

    [ame=""]YouTube- Overhead squatting and swing squatting with Leslie[/ame]
  19. Monday, Nov. 30

    by , November 30th, 2009 at 04:42 PM (The FAF AFAP Digest)

    Warm up:

    700 variety

    Main sets:

    6 x 100 @ 2:00
    odds = backstroke kick
    evens = backstroke

    6 x 75 @ 1:30
    done as 25 twirling 4 point shooter + 25 EZ DAB + 25 easy speed fly

    50 EZ

    3 x (50 back w/fins AFAP + 100 EZ)
    Went: 23.5, 23.5, 24
    I think 23.5 is my fastest ever in practice. I had really tight skinny streamlines on these. It was the only thing that felt good whole practice. I did arch my back on the turn on the third one -- I blame Q.

    50 EZ

    6 x (25 AFAP + 50 EZ)
    AFAPs = 2 evil, 2 free, 2 SDK shooter

    200 EZ

    Total: 2950



    Still feel crappy in the water -- tired, sore, no feel and "heavy," like my body position is lower. I'm sure the weekend of pie, pizza, chard and driving didn't help. I'm glad I'm not swimming at Zones this weekend. Note to self: Never go on long driving trips before a taper meet.

    I got this workout from ones I did in the 2 weeks before the Auburn SCY meet earlier in the year that I tapered for. Then, my 3 x 50 backs AFAP were 26, 26, 25.5, so I'm faster now. I likely will keep using those workouts for reference, though I may rest even more than I did then.

    I made an appt with my ART doc for Wed. I haven't been in ages. I really should have gone in when my shoulder first started expressing its disapproval of my activities.

    I read today that flax seed oil is not as beneficial for cholesterol as ground flax seeds. I usually put a squirt of the oil in my recovery smoothies, but I have seeds as well. I'm still using the hemp protein instead of whey protein. The taste is most easily disguised with intense berry flavor. Today's smoothie, which I also inflicted on my little kid, contained: hemp protein, flax seeds, glutamine, walnuts, banana, frozen blackberries & strawberries, yogurt, pomegranate juice and coconut water. Nummy! Jazz says juice is like candy, but a little can't hurt that much. Jazz also has friends that think hot yoga is for "dirty hippies" ...

    I am supposed to be in three different places at the same time tonight. I think my littlest will be missing swim practice b/c my son has his National Honor Society induction tonight. I don't think parents are supposed to miss that. lol If only it was as easy to get into college as it was to get into NHS!
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 Workout -12/01/09 -SCY

    by , November 30th, 2009 at 02:07 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    2 X 200 3:20
    4 X 50 :50
    4 X 100 1:30
    4 X 50 :45

    16 X 25 :30

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

    10 X 100
    odd: free on 1:45
    even: stroke(no IM) on 2:00

    2 X 400 6:00
    2 X 300 4:15
    2 X 200 2:40
    2 X 100 1:15

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts