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  1. Back from vacation and back in the POOL

    by , December 21st, 2009 at 08:30 AM (My Passion)
    This morning - I got up at 4:30 on a day I am off of work and this was the workout:
    200 free
    3 X 100 free/fly/free/fly switching every other 1/2 length
    4 X 100 free/back/free/back switching every other 1/2 length
    3 X 100 free/breast/free/breast switching every other 1/2 length
    10 X 50 free pull on 1:00
    10 X 50 free/kick/free/kick switching every other 1/2 length
    4 X 24 free sprint
    500 free cool down with fins

    Yesterday we got back from a week-long cruise to the Carribean. On the drive down to Galveston, we had a tire blow-out in the fast lane. We got to the side put on the donut and after several tries, found a place open that had the tire we needed in stock (this on a Sunday morning). We got to the port 1 hour after we had planned, then entered from the wrong side of the port and waited in traffic another 1 hour. If we had gone the other way, there would have been no line. The ship was suppossed to leave at 5:30, but we did not board until 5:30 and there were 1 - 200 people behind us.

    By the time everyone was boarded, fog had setteled in. It stayed almost all day on Monday and the cruise line offered people to get off by 11 pm and get a full credit for this cruise and a voucher for a future cruise. We did not take it as we had a friend with us and we all decided to make lemons out of lemon-aid. Over 840 people did get off of the boat. We were able to leave on Tuesday morning, but could not make the Honduras stop. My family had been to Honduras before, so we were ok with that.

    I worked out on Monday, Ice Skated on Tuesday, (skipped working out on Wednesday, but always took the stairs the whole cruise, so I think that is ok). Thursday we biked and kayaked in Costa Maya. We were suppossed to snorkle on Friday in Cozumel, but the water was too rough, so we went to a beach instead. (walked around, not really a workout). Saturday I climbed halfway up the rock wall, roller-bladed, played miniture golf and ping-pong.

    Not my usual work-out week, but lots of fun and a great get away. Now I have to finish my Christmas shopping and get ready to host Christmas dinner.
  2. Holiday long course again

    by , December 21st, 2009 at 07:36 AM (Mixing it up this year)
    It's long course but I wanted to train sprints. Something about long course and sprints don't go together for me so this week I am going to work fly.

    500 Free
    500 Free kick w/fins
    500 Free w/paddles & bouy
    500 Fly w/fins went 8:58 did not really push this one until the last 50
    500 Free kick w/fins vary position on these
    5x100@2:00 Free 33.5 easy/33 sprint/33.5 easy was hard to get started on the sprint but after the turn came off with a vengance
    6x50@1:00 Free w/snorkle
    200 Free EASY
    dip in the hot pool

    Total 3500 meters
  3. Pool was VERY HOT today.

    by , December 21st, 2009 at 12:03 AM (A comfort swimmer's guide to easy swimming)

    Solo, in hotel pool
    It had to be mid 90's. I couldn't swim nore than a few minutes without getting out to cool off. The workout wasn't very productive.

    4 x 100 swim free
    4 x 75 kick as 75 w/ board, 75 w/o board
    200 pull

    4x around fly:
    50 drill, mix up drills
    4 x 12.5 fast on :30
    focus on timing of breakout kick and stroke
    50 easy free

    kick 2x through:
    75 free, build to fast;
    25 easy choice

    50 fly, build to fast as above
    50 easy choice
    30 sec.

    100 swim down

    Total: 2000 meters

    Went to gym and ran on treadmill
    walk 1/4 mile
    run 2-1/2 miles at 10 min/mi pace
    walk 1/4 mi to cool
  4. Elbow and swimming

    by , December 20th, 2009 at 09:11 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Can an inflamed elbow make swimming anything other than just unpleasant? Can it make it, for instance, slower and/or less indefatigable? Can it distract from ones mental processing in such a way as to induce tactical mistakes, or induce such a fear of inadvertent dinging on the taut lines that you give the line you fear unreasonable berth, which might only throw you into ensnarement with its parallel mate?

    What can be done with a smallish sharp one in the bottom crook, a pointy little arrowhead of bone, upon which surface area the thought that anything ligamentous might possibly adhere seems laughable, and yet something is adhering, and being subjected to forces that strip the filaments into a horsetail of red pain. Is there anything to be done here. anything at all?

    This is what it looks like.

    So little in life these days gives me any joy whatsoever. But to draw an anatomical depiction of my elbow, in a style that might be mistaken for Rafael's, were it conceivable that Rafael might have had access to Magic Markers, well, just, a mountain of suppositions and ifs and perhaps this or thats: but a break has been earned, don't you think? A small one?

    So, ecce elbow. It's been several months since the damage was done by my racquet during outdoors tennis season. But it lingers and loiters and lallygags and dawdles, impervious to ice; unblunted by naproxen; cajoled at best into some whispered temporary quiet by hypnotics and speedballs of my own concocting.

  5. Tee Time

    by , December 20th, 2009 at 07:18 PM (Meet Director's Path to Tranquility)
    "I don't design clothes, I design dreams"
    -Ralph Lauren

    Our meet tee shirt design was developed quickly and posted on time to the web site at the beginning of December. To date, I designed all past meet tee shirts, although not because I wanted to. We tried another team member one year, but it didn't work out, and I ended up doing the shirt in the end. I would be happy if someone else would do it - for free.

    We offered a tee shirt for sale at the first meet, in hopes of making a few extra dollars. We also realized that the shirts become an advertisement for our meet during the year as swimmers wear them around at other meets and workouts. My first tee shirt design was fairly cleaver if I do say so. However, it was a learning experience into the wonderful world of tee shirt graphics, and there were errors made.

    First, the design was tall and narrow. This is fine if it was the design intent (it wasn't.) I learned later that the maximum size is about 12 or 13-inches square for a simple graphic, which will fit on most adult shirts.

    Second, my design had a good concept, but was poorly executed. The colored areas were small, which produced a lot of white space. The text was placed under the graphic, which made the entire image rather tall. Once it was printed, this became apparent - lots of white tee shirt and not attractive. However, we did sell a number of shirts to make some money and the future meet tee shirts were better.

    All the shirt designs over the years followed a few rules. Shirts have long-sleeves since our meet is in the winter, and few meets offer long sleeve shirts. All shirts creatively combine 'tropical' and 'swimming' themes into the design. Our team name is kept to a minimum if included at all, and the MEET name is emphasized. Personally, I do not want to buy some other team's tee shirt that someone is pawning off as a meet tee shirt (team turtles or team crabs) - with the host team name plastered across it. I want a MEET tee shirt. (Past tee shirt designs can be viewed in an album on my personal profile page.)

    This year's tee shirt design process was a lot like past years - it was done at the last moment, and ended up nothing like it started out. Always on the lookout for some graphic or idea that jogs creativity in the brain, I saw a graphic online somewhere that had a mirror image below it. Cool. I thought the idea could be conveyed to a concept of a swimmer's head with arm raised (standard, ho-hum design of most masters swimmer tee shirts & our new 'logo'), but with a hibiscus in/on the swim cap, and the entire image reflected below as on smooth water.

    While searching the internet for hibiscus images, I came across some underwater tropical fish, and thought of including them in the design instead of the smooth water reflection. I played with it, but the fish were too small: the swimmer looked like he was opening his mouth, ready to suck up the fish to eat.

    Next, I searched for swimmers images in hopes of finding some way to shrink the swimmer's head without losing the recognition of a swimmer. Result: headhunters. I gave up and decided to try making the swimmer smaller. However, I saw an online image like that of a 'caveman petroglyph' swimmer - rough and freehand, I altered the fish to look like petroglyphs, too; repeating them rather than making them all unique kept the graphic simple.

    I selected a font that matched the petroglyph image, played with colors (decided on a dark shirt color this year - a first), and came up with the tee shirt design. I always run it by a few people and ask, "would you buy this shirt?" If the answer is no, the design is scrapped or modified until it is acceptable.

    The profits on the shirts are about $3-4 each, depending on the shirt costs. Long sleeves cost more. Colored shirts cost more. More colors (= more screens) on the shirt cost more. About 50 out of 150 swimmers buy our meet shirt. I found this high compared to a few local meets, (probably because we leave off the crabs and turtles.) In addition, a handful of our meet workers will buy one. We order a few extra, bringing the batch to 72; and the extras have sold themselves at the meet. The per-shirt cost goes down at 72.

    I received two comments during the year from swimmers who reported that our meet has the best tee shirts. In the past, one even ordered a shirt but did not sign up for the meet. I will report how many shirts are bought this year after the meet.

    6 entries received to date

    If shirts are sold for profit, make sure the design will sell - don't emphasize your team name

    Updated December 21st, 2009 at 12:09 PM by Rnovitske (punctuation/grammar)

  6. "Gorilla Strength" Workout

    by , December 20th, 2009 at 07:05 PM (Elise's Fitness Fun)
    Since I've only been to the pool once this week, my muscles felt good and rested. Went ahead and moved the weight up on some things.

    Warm-up: 1 mile on treadmill - 2:15 at 6.0 mph, 2:15 at 6.5 mph, 2:15 at 7.0 mph, and 2:15 at 7.5 mph.

    Bench press: bar x 5, 65 x 5, 3 sets of 85 x 5

    Lat hi row: 2 sets of 90 x 5, 3 sets of 130 x 5

    2 sets of 25 incline crunches with 10 lb. medicine ball

    2 sets of 15 back extensions with 7 lb. med ball

    1 set of 100 bicycles

    2 sets of 25 leg lifts

    2 sets of 16 lunges with 15 lb. weights in each hand

    Military press: 2 sets of 40 x 8

    Alt. hammer curls: 2 sets of 15 x 8

    Pool will be re-opened tomorrow, so plan to swim M, Tu, W. Will plan to do weights on Thursday. It will be interesting to see how I lift after swimming hard three days in a row. On Friday, I may squeeze in a run. I've slacked off of my running big time, so time to put a little more back in.
  7. Sunday Dec 20th 2009

    by , December 20th, 2009 at 05:13 PM (Ande's Swimming Blog)
    Sunday Dec 20th 2009

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    weights after swimming
    lat press 10 x 40 10 x 45 8 x 50 6 x 55
    lat pull 8 x 167 6 x 197 7 x 205
    bench press 10 x 135 6 x 185 4 x 200
    leg press 8 x 230 8 X 320 6 x 410 6 x 450


    Bridgette coached
    noon - 1:15
    main pool
    swam with jon, larry, dave van dam, Marcio & 2 longhorn aq kids
    dove in 12:15 ish

    warm up
    did around 400

    main set

    assigned 4 x 400
    did 4 x (4 x 50)

    assigned 3 x 300

    assigned 2 x 200

    took a hot shower
    put on B70 legs

    100 fast flutter kick for time
    went 1:02.1
    this is close be my liftetime best 100 flutter kick with a board from college

    100 easy

    2010 MEETS:

    January 15 – 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX

    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX

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

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

    Updated December 20th, 2009 at 11:24 PM by ande

    Swim Workouts , Strength Training and Dryland Workouts
  8. Sunday, Dec. 20

    by , December 20th, 2009 at 04:24 PM (The FAF AFAP Digest)

    Had a blizzard; completely snowed in. No working out. Instead, I had a marathon baking and wrapping session with a nice warm fire going all day. We watched The Hangover later -- pretty funny.


    After shoveling out, and having some main roads plowed, my son and I ventured to the gym. This was his first real time driving in snowy/slushy/icey conditions, but he did a good job for a rookie and I didn't freak out. lol. Having grown up in MN, I can't stand the way people drive here in the snow.


    broomstick twists, 1 x 25
    bicycles, 2 x 50
    iron monkeys w/yoga ball, 2 x 25
    dead bugs on bosu, 2 x 25
    russian twist on incline bench, w/25 lb plate, 3 x 25
    hanging reverse crunch, 2 x 15

    rack chins, 2 x 15
    body rows, 2 x 15
    bent over rear delt fly, 12.5 x 3 x 15
    box jumps on 18 inch box, 2 x 15
    P90X squat X press, 15 DBs x 2 x 25
    overhead squat w/bar, 2 x 10 (felt tired on these and had trouble getting low enough)
    deadlift, 115 x 1 x 3, 135, x 1 x 3, 145 x 2 x 3 (felt weak on these too)
    single arm standing lat pulldown, 50 x 2 x 15, each arm
    snatch and windmill, 20 x 2 x 10, each arm*

    lateral box jumps over bench with hands on bench -- tabata style, 5 rounds, 20 seconds fast, 10 seconds rest.**

    * = [ame=""]YouTube- 135Lb windmill for reps[/ame]
    (This is a difficult exercise, but one I think really helps with core, strength, balance and stability. I like this one and will keep it.)

    ** This was a b*tch. I'm going to approach the tabata training slowly, trying different exercises. I'm somewhat amazed that Crazyman can keep this up with different combos of exercises for 45 minutes. (Not sure exactly how much rest he was getting between exercises.)

    RC work:

    scapular wall slides, 2 x 25
    seated straight arm dips, 60 x 2 x 25
    prone scapular scruches, 2 x 25
    external and internal rotators, 10 x 2 x 15, each arm
    3 point arm extensions, 3 x 2 x 15


    Did a rather pokey 30 minutes on my bike while watching football.



    I have definitely lost some raw strength and strength endurance after my 3 week taper. I guess this will come back gradually. I need to get out my power wheel again as well.

    I'd like to get to the pool this week. My gym pool was closed today -- I'm sure the snow damaged the bubble. I wouldn't be surprised if school was cancelled the next couple days. Many side roads are a huge mess still. (edit: school is cancelled the entire week.)

    On the upside, I got to sleep in late, which is always fantastic. :bed

    SCY to SCM Conversions:

    Just of curiosity, I converted a few of my SCY times to SCM using the Great Bay Masters converter to see how I fared:

    27.9 SCY 50 back = 31.8 SCM
    (I went 31.1)

    27.0 SCY 50 fly = 29.95
    (I went 29.69)

    1:02.8 SCY 100 back = 1:11.7
    (I went 1:09.5)

    1:01.3 SCY 100 fly = 1:08.8
    (I was slower at 1:09.8, but I didn't swim it tapered unlike my SCY 100 fly)

    24.90 SCY 50 free = 28.17
    (I went 28.2 w/crap turn)

    100 IM SCY 1:04.11 = 1:12.2
    (I went 1:11.5)

    Given this, and assuming same suits, I should be due for some minor improvements in SCY. But without high tech suits, who knows?

    By way of comparison, I saw that KPN swam a 1:01 100 SCY fly (USA suit) a week after swimming a 1:03.9 WR (rubber suit) in SCM. Maybe she was just tired from back to back meets, but this is a lot of variation for a skinny chick.

    Updated December 20th, 2009 at 06:05 PM by The Fortress

    Strength Training and Dryland Workouts , Spinning
  9. 12/20: Aerobic distance

    by , December 20th, 2009 at 09:50 AM (Random Nonsense)
    Lifetime SCM
    Temp: 83 and I think it got cooler as I swam

    Warm up:
    - 600 done 250 free 100 back 250 free
    Aerobic Set:
    -- 1:30 base, no breaks
    - 5x100
    - 4x200
    - 3x300
    - 2x400
    - 1x500
    Kick Set:
    -- 1:30 base
    - 5x100 w/fins and board
    Warm Down
    - 500 done 25 free/25 back, 50 free/50 back, 100s, 50s, 25s continuous
    Hot Tub

    5,100 SCM in under 90 minutes (about 80 excluding hottub)

    Aerobic Set: Made them all, rest increased until the 400s then started decreasing. Stroke felt fine, energy level blah. I was pretty out of it. Worked on clean entry with the left hand, "crush the box" and a steady kick.

    Kick Set: Didn't expect to make the 1:30s. Very tired so the turns were actually harder than kicking.

    Warm down: I swim free during warm up and cool down too fast, so breaking it up or not swimming it helps me keep an appropriate pace.
  10. Quick Meet

    by , December 19th, 2009 at 07:30 PM (Mixing it up this year)
    Not a great meet today just about average. Swam a 100 Fly in 1:24.68 which is 2 seconds off my best.

    Total 800 yards
  11. 12-18-2009 Workout in the fog

    by , December 19th, 2009 at 06:02 PM (Swim like an Orca, but faster !)
    AQUA - UMHS (Saturday Dec. 19, 2009)

    Warm (1100)
    400 free, 200 kick, 100 drill, 200 IM kick, 200 IM swim

    Pull (2200/3300)
    4 x 400, breathe every 3
    4 x 100 on 1:20 descend (1:15, 1:19, 1:22)
    4 x 50s on :45

    Swim (1500/4800)
    3 x 150s on 2:15
    3 x 50s back on 1:00
    3 x 100s on 1:30
    3 x 50 back on 1:00
    3 x 50 choice,(did fly, br, bk) on 1:00
    3 x 100 on 1:45

    Sprint (350/5150)
    14 x 25s FR on :30
    200 warmdown


    If this workout looks familiar; its a Pattersonian (thanks Tom for the nicely formatted "Masters workout") workout I copied and did this morning. After doing this kind of yardage I can better appreciate such athletes. It wasn't easy and I had to cut the sprints short cause my calf cramped up. However this was the first time I exceeded 5000 yards in one continuous workout.
    The Union Mine pool was very warm this morning, it was great!!! I can tolerate cold, but its nice when the water temp is around 81-82 with the air temp at 36 degrees. The drive in was foggy as was the pool itself.
    I start my new job with the state this Monday morning, its great to work days again!
  12. 12/19: Back in the water

    by , December 19th, 2009 at 03:17 PM (Random Nonsense)
    I have been out of the water since the relay meet with a cold, 7 days total. I will be out of the gym 11 days before I am back.

    Between now and the next 200 meet, which is Jan 10th, I want to try a few changes. First, I will try blogging my workouts, so the next 3 weeks of posts should be pretty cut and dry. Second, I am going to make Tuesday test set day, and repeat the 5x200 on 7:00 for the next 3 weeks. Third, I am going to try to get down to 1:10 for my short rest 100s scy, and 1:15 scm. Finally, I am planning on adding a 5+k day on Saturday or Sunday at probably a notch above short rest, so 1:20s scy/1:30s scm.

    Water Temp was 88 today at Lifetime. The goal was just to get back in the water and not cough up a lung. Today was the hottest Lifetime's lap pool has ever been.

    - 1x500 free
    - 7x200 odds back, evens free work on six beat kick, last free was 2:32
    - 1x50 AFAP down, ez back kick with board
    - 1x100 back ez

    22 days until next 200 free.

    The pool schedules are in holiday mode, so the annual migration to Bard College is underway.
    I arrived at 8:30 and met up with Tom and Mark... two FISH swimmers from across the river who are also experiencing pool closures. Here is what we did:
    WU: 200 pull, 200 bk, 200 im, 200 kick
    4x50 kick on 1:00

    4x150 fr on 2:00
    4x100 bk on 1:40
    4x50 kick on :50

    3x150 fr on 2:00
    3x100 bk on 1:40
    3x50 kick on :50

    2x150 fr on 2:00
    2x100 bk on 1:40
    2x50 kick on :50

    1x150 fr on 2:00
    1x100 bk on 1:40
    1x50 kick on :50

    100 ez

    8x50 on :50 (4fl, 4 fr)

    200 easy

    Tom and Mark left and Bec who was warming up in another land came to join me. We did:

    5 rounds of:
    50 fr on :40 (fast)
    200 fr on 2:25 (pace)
    50 fr on :50 (easy)

    300 fr @ 12spl

    6x) 25fl/25bk/25br/100fr/25fl/25bk/25br on 3:50

    500 easy

    8500 total

    tomorrow... no local pool time. i hope we get some snow.
  14. Lazy Saturday

    by , December 19th, 2009 at 02:29 PM (A comfort swimmer's guide to easy swimming)
    I didn't get up early enough to get to the pool so instead I went to the gym and ran on the treadmill.

    Walk 1/4 mi to warm up
    Run 2-3/4 mi. at about 9.5-10 min\mi pace
    walk 1/4 mi to cool off
  15. Saturday Dec 19th 2009

    by , December 19th, 2009 at 01:52 PM (Ande's Swimming Blog)
    Saturday Dec 19th 2009

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    Whitney coached
    7:30 - 9:00
    diving well
    swam with nate, jon, & paul
    beside tyler, max, chris, ned, & marcio
    dove in on time

    saw we were doing a fast 100 for time after warm up so I put on my full b70

    warm up

    main set

    100 fr fast for time
    went :50

    100 easy

    5 x 100 fr on 2:00
    told us to go 4 seconds slower
    went 55's & 6's

    100 easy

    5 x 100 fr on 1:45
    told us to go 6 seconds slower
    went 58's & 9's

    100 easy

    5 x 100 flutter with a board on 1:30
    told us to go 8 seconds slower
    went 1:14 - 1:18

    100 easy

    5 x 100 fly kick no board on 1:15
    told us to go 10 seconds slower
    held 1:07 - 1:09's

    100 easy

    rested 6 minutes

    100 fast
    whitney timed
    went 49

    100 easy

    2010 MEETS:

    January 15 – 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX

    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX

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

    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
    Swim Workouts
  16. Morning swim that did NOT include 100 100s

    I swam mostly solo this morning—the pool was set up for SCY, and the local age group team was doing 100 x 100. I absolutely love this kids team—they’re just always so happy and full of energy, and their coach is so positive and good-natured and has good rapport with his swimmers. It’s a joy to swim in the same pool with them. Over Christmas break they’ll be working out LC in the mornings, so I’ll see a fair lot of them. I remember being totally charmed last year as I watched the coach play “Who’s smarter than a fifth grader” with the younger kids during the breaks between swims—imagine doing a set of 200s, and answering trivia questions after each one in the 15 seconds before your next send-off.

    This is the workout I swam (SCY):

    1000 warmup

    8 x 75 K/D/S @ 1:30, 2 of each stroke, IM order

    Fin set:
    3 x 50 kick with fins @ 1:00, desc. to sprint on last one
    3 x (2 x 25 Sprint/25 easy swim; 1 x 50 Sprint; 1 x 50 easy) [I did one round each of FR, BK, FL]

    400 moderate pull w/ paddles

    Then in honor of the kids set, my swim buddy Ray and I did the following set together:
    10 x 100 @ 1:40 [I did them as FR/BK halfsies, and focused on doing underwater fly kicks off each wall on both free and back.]

    300 warmdown

    That’s it. I’m off to the airport this afternoon to pick up Mr. Addict—fingers crossed that he doesn’t get into any storm-related travel nightmare. His plane has left New York; we’ll see how he fares in Atlanta with his connection.
  17. 12/18/09 Easy Fly

    by , December 18th, 2009 at 11:06 PM (The Labours of SwimStud)
    Bah! Humbug! Fly easy, and me a Breaststroker without a sub :30 50 Fly... I'll retire to bedlam!

    Sooo went to the dermatologist this morning...he shaved off 3 I told him it's OK it a "holey" time of year...bah-dump...thank you, thank you I'm here all week...try the chicken parmigiana! After that I relaxed at home.

    Also picked up a cold..I think I must have caught wearing that skimpy B70 last weekend! Later in the day I went for a swim...ouch the scrapes hurt in chlorine but I digress:

    twice thru:
    300 FR 4:50
    200 FR 3:10
    100 FR 1:30
    I made them all went about 4:25-30, 2:55-3 and I went 1:25 and DESCENDED to 1:20 for the 2nd 100 holding a nice slow stroke.
    Did an extra EZ 50 after the 2nd run trhough to ensure I went again on a 1:30 interval..I need to try a 10 x 100 on 1:300 soon. Looks like I should do it judging by that warm up set.
    In search of easy fly riddum
    4 x 50 3 BR-3 FLY drill
    4 x 50 FLY prob on 2:00
    OK the BR/FLY drill helping a lot...finding the timing but now need to work it into a neater stroke...
    4 x 50 BK drill stream kick, rotation, 3 and glide, single switch
    4 x 50 BK...finding my rotation a bit easier.. I think the work on BK will help my FR out too.

    3 time thru

    100 IM 2:00
    100 FR 2:00
    good quality swims no struggle on the intervals holding 1:35's and 1:30's

    Monofin time
    100 on front broken into 25's 1-2 breaths
    100 on back
    100 alternating sides by 25
    100 25 of each

    4 x 50 to cool down

    Oh yeah weights after, then coaching then teaching...then guarding until ten...
    I'm home, had a neti pot and a tea...nursing a nice port now!

    Glad I went today as I felt really crumby later and I might be sicker tomorrow so at least I got in some good work!

    Heroic Athlete Footnote: I barfed a little into my mouth after my workout and upon the final gulp of Endurox...I know I was working hard if that happened...that or New England Clam Chowder, Brie and crackers, swim, Accelerade, weights and Endurox don't mix!

    Those Europeans could use me on their team...might not win any more points but they'd look better!
  18. double fast Friday Dec 18th

    by , December 18th, 2009 at 09:34 PM (Ande's Swimming Blog)
    Friday Dec 18th 2009

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    Thinking about doing a double today


    Tyler coached
    noon to 1:15
    main pool
    swam with james fike, larry, ned, max
    dove in at 12:02
    wore B70 full

    warm up
    20 minutes choice
    did 50's on :45

    main set

    ASSIGNED 4 rounds of
    9 x 50 on 1:15
    1) 25 fast 25 easy
    2) 25 easy 25 fast
    3) 50 fast
    (THEN 50 easy after 3 rounds of 3)

    Round 1 flutter kicked with a board
    went 30
    went 28
    went 28

    round 2 fly
    went 25 25 24

    round 3 SDK
    went 29 27 24

    rested 15 min

    50 SDK fast
    tyler timed
    went 23.50

    50 easy

    2010 MEETS:

    January 15 – 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX

    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX

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

    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
    Swim Workouts
  19. Stole Ande's Workout, Friday, Dec. 18

    by , December 18th, 2009 at 03:54 PM (The FAF AFAP Digest)
    Stole and modified Ande's workout from the other day.


    Warm up:

    700 variety

    Main sets:

    32 x 25 fly @ :10-:15 RI
    odds = single arm fly
    evens = easy speed fly w/7 SDKs

    16 x 50 evil
    1-8 @ 1:05 w/pull buoy, focusing on fast recovery
    9-16 @ 1:00 w/MF, focusing on hunching and hinging

    8 x 100 back-dolphin kick w/MF Dolphina (can hardly call it backstroke kick these days), done as:

    1-3 hypoxic 100s @ 1:30, 9 SDKs per 25
    extra 30 seconds rest
    4 = fast @ 85-90%, went :50.
    5 = easy
    6-8 = hypoxic 100s @ 1:30, 9 SDKs per 25

    4 x 200 dolphin kick w/MF & board @ 2:45

    100 EZ

    Total: 4000
    1800 kicking



    I was, as anticipated, a bit sore from the gym, but not unduly so. Hammies were sore from all the squats.

    In terms of swimming, I plan to work on technique, hypoxic work, kicking, and general aerobic conditioning for the next couple weeks. I don't feel much like banging out a lot of AFAP or test sets at the moment. I'm alway like that after a big taper/travel meet. Think I'm still mentally and physically tired. I often wonder whether it would just be better to do nothing for the week after a big multi-day event. I suspect it would, though I'm always anxious to get back to training. And, as Patrick, has noted, you can lose strength and conditioning very quickly at my age.

    I watched the SCY Nats on the DVR last night. Dana Vollmer has great turns and SDKs in fly.

    I spent all afternoon at a class holiday party and have a high school meet tonight. Who's going to go get the milk and toilet paper before the big storm?

    I like swimming in the afternoon so much better than the morning ...

    Gluten/Lactose Update:

    After diligently avoiding these foods for awhile, the symptoms ebbed substantially. I didn't even feel 3 months pregnant for a change! lol However, I then ate some pizza and a couple chocolate macaroons as a "test." Ugh, immediate return of full panoply of symptoms. It's so hard to avoid both of these items all the time ... And tomorrow is another xmas cookie day ...

    Tech Suits:

    Read this on the forum re: timing of FINA ruling:

    "It is anticipated that the Bureau will approve this recommendations, but often these "rule changes" have 60-day implementation period (so it could be mid-March or later) or FINA could decide to implement as soom as practical or they could wait for the end of the FINA season (31-Dec-2010).

    [FINA could surprise everyone and not apply these new swimwear rules to Masters, then the current swimwear would be allowed ].

    Once FINA make a formal decision about Masters swimwear, then USMS will react. First, to comply with FINA rules for swimwear in meters (SCM and LCM) event. Second, they will decide when or if to apply these rules to SCY, as FINA does not recognize this format.

    At convention, the house of delegate was split on what makes sense for USMS with SCY (waiting for the end of a SCY season or implementing quickly)."

    Sounds like a lot of wiggle room in there. Seems like there could be a sort grace period of sorts before the tech suits are eliminated. Personally (no surprise here), I hope that USMS decides to keep them for the remainder of the SCY season.

    Updated December 18th, 2009 at 04:26 PM by The Fortress

    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 Workout -12/21/09 -SCY

    by , December 18th, 2009 at 02:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    We are lucky to have access to the LC pool for a few days. All you SYSM LC haters, hold the comments.


    WARM UP:
    4 X 100 2:00
    1 X 300 6:00
    4 X 100 1:45
    1 X 400 -

    10 X 50 kick 1:20
    Kicks 6-10: 25 fast/25 easy

    10 X 100 2:00
    50 stroke/50 free

    5 X 200 3:20
    5 X 100 1:40
    6 X 50 :40
    Pull Freestyle

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts