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  1. Monday 12/15 - tired

    by , December 15th, 2008 at 08:29 AM (Mixing it up this year)
    After a rough day of work Sunday (not usual we were moving some computer systems) got home at 12:30am and was up by 5:45am to head to the pool. Felt strong but still am hacking up a lung between sets.

    10x200 alternate @3:30 Free @ 4:00 Free 1/2 pull 1/2 kick
    decended the free's 3:05, 2:58, 2:52, 2:45, 2:42 but the shocker was actually splitting under 2:00 on the 100 kicks for the 1/2 pull 1/2 kick. Unheard of for me.

    5x100 @ 2:15 Back w/paddles 25 right arm 25 left arm 50 whole stroke felt strong here

    Stopped to hack up a lung for 5 minutes.

    500 kick with fins fast pace not my usual easy kick

    Total 3000 yards

    Good effort for little sleep and still being sick.
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  2. Sunday, Dec. 14

    by , December 14th, 2008 at 05:25 PM (The FAF AFAP Digest)
    Went to my team holiday brunch today. Great fun and everyone looks so different dry and in street clothes. lol Among other things, we chatted about the B140 or even B210 issue. Apparently, the college teams double suiting (before the ban) were using the B70 underneath and the LZR on top. Other schools are sharing B70s among their swimmers. Mason is getting LZRs for only those men and women going to Conference Champs. We also chatted briefly about Indy Nats, and I'm hopeful some of my teammates will go so that we can participate on relay day.

    Got home, made Christmas cookies for hours and hours and then went on a 5 mile trail run at the W&OD.
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  3. Long Beach Photos

    by , December 14th, 2008 at 01:53 PM (My non-workout blog and random thoughts)
    http://forums.usms.org/album.php?u=3376

    I got a chance to take some photos of Long Beach and some of my friends at the meet. There are two albums - one of the scenic sunsets we enjoyed and the other of some swimmers: Jordan, Frank, Kari, Ande, Mark (w/toe ring), Fred and Jim are in the photos.

    If you have ever wondered what the most famous guy on the USMS discussion forums looks like - check out Ande (just after his new world record in the 100 Back).
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  4. Saturday, Dec. 13

    by , December 13th, 2008 at 05:31 PM (The FAF AFAP Digest)
    SCY, solo, even got my own lane on a Saturday. A miracle! The ever-present MF helped with that. I ripped off a couple of Chris's sets before strolling out the door and had a nice workout.

    Warm up:

    750 variety warm up of swim, kick, drills, builds

    Speed Set:

    8 x 25 AFAP,
    2 of each stroke, 25 easy after each

    I decided to do this at the beginning of my workout as ehoch had suggested on his Speed Zone thread. Not sure I was warmed up enough. Didn't feel zippy. Next time, I might try doing it after I get a short aerobic set in.

    50 EZ

    Endurance Kick Set: Kick Mountain
    I did Chris's set on Chris's intervals, but with a board AND monofin.

    50 kick on :35
    100 kick on 1:30
    150 kick on 2:15
    200 kick on 2:45
    150 kick on 2:15
    100 kick on 1:30
    50 kick on :45

    100 EZ

    Speed Set #2:
    (another one adapted from Chris's workout)

    5 x (3 x 50) on 1:00
    #1 easy
    #2 drill
    #3 fast, about 90-95% (did them all backstroke and was around 27s)

    100 EZ

    500 dolphin kick on back with MF holding about a 1:10 per 100 tempo

    100 EZ

    Total: 3550

    Updated December 14th, 2008 at 03:56 PM by The Fortress

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  5. Friday 12/12 - Too much excitement

    by , December 12th, 2008 at 05:06 PM (Mixing it up this year)
    This morning started screwed up and just got screwier. Went to work for an hour only to do my daily checks and reports then left. I have to work Sunday so they wanted us to take today off if we could so. Went to the pool to work out and about 400 meters into my workout one of the guards started to slup over and move down onto the deck. I got out as well as the ER Doc that was in the lane next to me. I helped the guards with the other swimmers while he helped the guard who we believed was having a severe asthma attack. Thankfully she should be ok.

    Here was the workout for today

    1000 as 200swim/200pull/200swim/200kick/200swim break after 200 pull to help out
    5x200 @ 3:30 free pull went 3:04, 3:08, 3:04, 3:04, 3:01
    4x200 @ :05 rest kick with fins #1 & 3 fly 2 & 4 free
    200 IM with fins use fly kick on breast

    Total 3000 meters

    Needed to get on to my next stop buying a new car.

    No workout this weekend since the kids have a meet so will do coaching duties instead.
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  6. Friday, December 12

    by , December 12th, 2008 at 04:18 PM (The FAF AFAP Digest)
    Went on a 5 mile LSD trail run this morning. Forgot my running gloves like a total idiot. Ran some of the time with my hands in my jacket pockets. Almost got hit by a deer jumping out of hedge. My first thought, of course, was "just not my shoulder." lol

    1 hour at the gym doing weights and core.
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  7. Bought a Neti Pot today

    by , December 12th, 2008 at 02:01 PM (A comfort swimmer's guide to easy swimming)
    Today I feel a bit better. Not quite as congested as the past few days. Since it has been recommended by several of my friends to help with nasal congestion, I went and got one today. I hope it helps.

    Today all I did was a 1 hour spinning class early this morning. It was actually about 45 minutes of spin and then some abs work and stretching for 15 minutes.

    Will swim and do weights tomorrow.
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  8. Friday Dec 12th 2008

    by , December 12th, 2008 at 12:03 PM (Ande's Swimming Blog)
    Friday Dec 12th 2008

    today was a special treat,
    I trained with the UT team
    Eddie Reese coached

    Roque Santos with Blue Seventy is in town for Jrs we're having lunch at the UT club

    Made my 2009 SCY events, meets and training plans (below)

    hope to blog this practice later today at:
    http://andesswimmingblog.blogspot.com


    Today's Practice

    6:30 pm - 8:00
    eddie coached
    swim center SCY diving well
    swam with Garrett Weber Gale and Dale Rogers
    beside Hill Taylor and a couple other UT swimmers
    right now they are in finals so the whole team wasn't there
    dove in around 6:32

    warm up

    didn't hear the warm up but it was on a fairly fast pace, pretty long
    we did several rounds of
    4 x 25
    50's
    75's
    100 IM drill
    (i didn't ask what we were doing I just dove in and did what Garrett did, but we weren't getting much rest, didn't have much time to chat)

    kick set

    2 x 100 k on 1:30
    2 x 50 k on :50
    2 x 50 easy on 1:00

    2 x 100 k on 1:25
    2 x 50 k on :50
    2 x 50 easy on 1:00

    2 x 100 k on 1:20
    2 x 50 k on :50
    2 x 50 easy on 1:00

    2 x 100 k on 1:25
    2 x 50 k on :50
    2 x 50 easy on 1:00

    2 x 100 k on 1:30
    2 x 50 k on :50
    2 x 50 easy on 1:00


    8 x 25 k on :20
    made it


    6 x 25 SDK
    no breath on :30
    made it


    swim 10 minutes with a tube

    ~ ~ ~ ~ ~

    My spring 2009 training plans are taking shape:

    now till mid February
    regular training
    focus on 200 fr, 200 bk & 200 IM and sprints

    Rest 2 weeks for the

    USS Texas Grand Prix Th/Fri/Sat
    Mar 5 - 7 in
    Austin, TX

    Switch to strength and speed training
    focus on 50 fr, 50 bk, & 100 IM

    Rest 1 week for

    3/27/ - 3/29/09
    USMS South Central Zone Championships -
    Southlake, North Dallas

    resume strength and speed training
    rest 2 weeks for

    5/7 - 5/10/09
    USMS 2009 Short Course National Championships
    Fresno, CA

    Updated December 12th, 2008 at 12:18 PM by ande

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  9. Feelin' Like Crap

    by , December 11th, 2008 at 04:52 PM (A comfort swimmer's guide to easy swimming)
    Thursday, 12/11/08
    I have a head cold and my sinuses are completely stopped up. I was able to breathe while in the pool but as soon as I finished it, I plugged up again.


    Hotel pool, Solo

    8 x 50 free on 1:15 started easy and descend each

    8 x 50 kick on 1:30, alternated flutter and dolphin

    8 x 50 swim on 1:15 alternating free and back

    12 x 25 drill on RI :10

    1500 meters

    Did weight class at noon
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  10. Thursday, Dec. 11

    by , December 11th, 2008 at 03:34 PM (The FAF AFAP Digest)
    700 variety warm up

    Aerobic set:

    5 x 200 on 3:00
    (free, back, free, back, free)

    Kick set:

    10 x 100 kick with monofin, alternate medium speed and a little bit faster speed (around 1:05s)

    50 EZ

    Speed/technique work:

    5 x (4 x 25) on :40 or so
    #1 easy speed fly with MF
    #2 easy
    #3 AFAP shooter with MF
    #4 easy

    100 EZ

    I rarely do any full stroke fly with a MF. Decided to try some 25s that way. It may help keep my feet down some so that I'm not kicking as much air. So then I tried:

    3 x 50 easy speed fly with MF, followed by 50 EZ after each (went 25s). Definitely can't get the feet out as much and feel flatter in the water. I may get a bigger MF meant for swimming. Mine is the finis shooter MF meant for kicking.

    50 AFAP with MF on back (:23 with a bad turn)

    200 easy

    Total: 3900

    Still feel pretty speedy in the water despite running and spinning.

    Walked out of the pool into the locker room and absolutely smashed my left shoulder into a thermostat. Damn, it hurt. Then I went home and smashed it again while putting up tree light.

    Updated December 11th, 2008 at 04:36 PM by The Fortress

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  11. Thursday 12/11 - yuck

    by , December 11th, 2008 at 08:56 AM (Mixing it up this year)
    I swam even though I didn't want to and I am glad I did. Something about chlorine just opens up my sinuses. Of course after I was done I went back to the I can't breath status.

    Nothing particularly hard today.

    500 as 100swim/100pull/100swim/100kick/100swim
    5x50 @ 1:10 Free right arm only with paddle left arm at side
    200 kick
    5x50 @ 1:10 Free left arm only with paddle right arm at side
    500 kick with fins alt 100fr/100fl
    5x50 @ 1:00 Free right paddle only 4 kicks on the paddle hand
    200 kick
    5x50 @ 1:00 Free left paddle only 4 kicks on the paddle hand
    100 EZ
    5x100 @ 1:40 Free with 6 beat kick

    Total 3000 yards
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  12. Wednesday, Dec. 10

    by , December 10th, 2008 at 10:53 PM (The FAF AFAP Digest)
    Just went for a quicky 3 mile run today. Then spent the rest of the day xmas shopping -- and I hate shopping in malls -- and being rather agitated over a swimming issue. Hope it goes away. Going to swim tomorrow for sure.

    Updated December 11th, 2008 at 08:24 AM by The Fortress

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  13. Wednesday 12/10/08

    by , December 10th, 2008 at 12:50 PM (A comfort swimmer's guide to easy swimming)
    Back at the hotel pool
    Solo (for those who have been asking this pool is about 41' long so I've been calling 2 laps 25 meters)

    Warmup
    50 kick w/board. this was mainly to establish my territory so the "floaters" would hopefully notice and stay out of my way.

    200 free
    200 back

    8 x 50 flutter kick on back on 1:15

    8 x 50 free on 1:00

    10 x 25 fast kick on back on 1:00 1-5 flutter, 6-10 dolphin

    8 x 50 as odds back fast and evens 50 free easy, on 3:00 for each 2

    100 easy swim

    2000 meters

    Updated January 1st, 2009 at 11:25 PM by poolraat

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  14. Wednesday -12/10 (head cold maniac)

    by , December 10th, 2008 at 07:58 AM (Mixing it up this year)
    My head was completely stopped up and swimming was going to be difficult but I eeked out another freestyle workout.

    warmup
    5x200 @ :10 rest #1 Swim #2 Pull #3 Swim #4 Kick #5 Swim

    Pace sets
    10x50 @ 1:15 Free hold 40's went :44, :42, :41, :41, :40, :39, :39, :38, :38, :39
    5x200 @ 3:30 Free pull w/paddles & bouy held 2:49, 2:49, 2:49, 2:45, 2:42
    500 kick with fins on back alternate fly/free
    10x50 @ 1:05 Free hold 40's went :39, :39, :38, :38, :38, :37, :38, :38, :38, :36
    Warm down
    200 EZ

    Considering my head felt like I would explode at times this was not a bad workout at all. But it is slightly modified from what was originally written. I call that coaches perogative.
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  15. Tuesday, Dec. 9

    by , December 9th, 2008 at 05:26 PM (The FAF AFAP Digest)
    60 minute spin class.
    (Definitely didn't work too hard. Just got some cardio in.)

    20-25 minutes of RC and core work

    Recovery swim in the hot 25 meter gym pool:

    700 warm up
    10 x 100 on 1:50, alternate back and backstroke kick, pretty slo mo
    400 IM drill
    hottub

    Total: 2100 meters

    Still tired and sore. It seems, just in the last couple years, that it take me longer to recover from meets. I've been very tired after both the Sprint Classic and this meet even though I only swam one day. If the last meet is any indication, I'll probably feel better by Thursday or so. Sheesh!

    Updated December 9th, 2008 at 10:02 PM by The Fortress

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  16. Speed suit withdrawal

    by , December 9th, 2008 at 11:21 AM (My non-workout blog and random thoughts)
    Swam in the Holiday Invite at Long Beach this weekend. The meet is very well organized and well run. I highly recommend it to anyone that want to swim in a short course meter meet. It was very exciting to try some new technology (B70 and Xterra).
    These suits (B70 and Xterra) really have some Zing! My stroke count was lower and the pushoff distance was longer - plus, when you surface, you literally pop up out of the water. They increase bouyancy!

    Back in the pool this morning with no speed suit! Major drag - pun intended.

    I'm back to wearing the old green baggie drag suit - much more comfortable and much more slower. It takes more strokes to swim a length and push off distances are much shorter.

    So it's a kind of withdrawal to swim in the old green monster - but it is good to be back home.
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  17. B70 versus XTerra - My experience

    by , December 9th, 2008 at 11:00 AM (My non-workout blog and random thoughts)
    Swam at the Long Beach meet this weekend and had some decent swims. I used both the Xterra and B70 for different races.

    Had a life time personal best (50 back) in the B70 (age group record at the top end of the age group). But, the suit has unraveled after a few swims (26, 5'8", 175). The elastic around the neck is exposed! I'll post a picture on my blog.

    If there is a B70 rep reading this, do you have an exchange policy? You might learn something about quality control by doing a failure analysis; e.g., where to reinforce seams, etc.

    My M-size Xterra, apparently made of the same material, did not fit correctly. I purchased a knee or farmer john suit. I expected that the band around the knee would be reinforced by elastic. Instead, it was loose and not snug. I don't think it would provide the desired effect of minimizing laminar turbulence. I noticed that other male swimmers also had the same issue with their suit.

    I also found that the Xterra felt like it let water into the suit during the maximum velocity portions of the race - at the start and after the turns. I felt water rushing into the suit and it felt like it "gushed" all the way down from neck to knee - a cool wave of water. This may or may not have had a physical effect, but it clearly broke my concentration. I did not have the same issue with the B70.

    Question: why do these suits have to be so tight?
    I hypothesize that the suits have two effects: 1) minimizing laminar flow resistance and 2) increasing buoyancy (my subjective opinion and mentioned in other forum posts).

    If the hypothesis is true, I believe that the optimum suit would be snug or tight enough to minimize laminar flow (and prevent water intake) while not leaving welts and constricting inhalation. Also, maximizing the amount of material should increase subjective buoyancy.

    I also hypothesize that the recommended suit size (extra-tight) places undue stress on the seams of the suits and reduces the expected life of the suit. After examining the rubber coating of both the Xterra and B70, I believe that the material may be more resilient than lycra, but unfortunately, we as consumers, have no independent testing capability and have to rely on ancedotal forum reports.

    Personally, I like these suits. I would like them to last longer and I believe that if they could be better designed that they would capture a greater share of the market.

    How many suits can be worn in competition? There were unsubstantiated rumours of record setting performances attained through the use of multiple suits. I suppose that anyone that could physically wear more than one of these extra tight suits deserves some kind of award, but if the buoyancy hypothesis is correct, the use of multiple suits poses ethical if not legal questions.
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  18. Tuesday 12/9 (last minute workout change)

    by , December 9th, 2008 at 07:53 AM (Mixing it up this year)
    I guess that is the advantage of being your own coach you can change the workout when you feel like it. Since yesterday my shoulder started acting up I decided to scrap the fly workout I had planned in favor of a distance freestyle workout.

    Warmup
    10x100 @ 1:40 free started at 1:35 and dropped to 1:25 I always start out slow and get faster

    1650 as 1,2,3,4,5,6,7,8,9,10,11 laps with 10 seconds rest with paddles and bouy when you subtract the :10 rest intervals final time was 23:05

    10x50 @ 1:15 kick free #3,6,9 FAST 1:03, :58 and :56 which for a non kicker is good

    warm down
    350 choice EZ

    Total 3500 yards

    Felt great on this workout today hit pace and was able to hold pretty well. I guess I will try again tomorrow to do the fly workout if my left shoulder is feeling up to it.
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  19. Monday, December 8

    by , December 8th, 2008 at 10:48 PM (The FAF AFAP Digest)
    Out of taper hell!

    Although I feel like a mac truck ran over me ... Always do after meets. I have no idea how some people swim multiple meets in a month or even two weekends in a row. I need recovery time! Plus, I seem to be following Patrick Brundage's "remixed" regimen of wine and more junk food. lol

    Went on a 5 mile trail run even though it is freezing cold here. Since I hadn't run in 2 weeks, it felt great and I was really happy to be outside!

    With respect to Zones, my coach emailed me and told me to grow out my fingernails for the Albatross meet. Had a laugh and thought of Ande. Last time I had fingernails, I put a huge rip in a new Pro at the NE Champs and was stuck wearing a very old Pro and FS I. So not too inclined to do that again! I know the B70s are more durable. But, still, I know a fast chick who shredded her B70 at LC Zones with fingernails.

    SwimStud youtubed my 50 fly time trial from on deck. Here it is, horrific start and all. http://www.youtube.com/watch?v=O_Wb_-kSFPs

    Updated December 9th, 2008 at 08:26 AM by The Fortress

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  20. Still Trying

    by , December 8th, 2008 at 02:51 PM (A comfort swimmer's guide to easy swimming)
    Hotel Pool with Carrie

    300 warmup swim (Carrie went 400)
    200 kick with board
    200 drills

    10 x 50 fast with about 1:00 rest after each
    Alternated free and back.

    200 easy kick and swim to cool

    Total: 1400 meters

    Spin class at noon today
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