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  1. Any day I get up and swim with my team is a good start.

    And if I don't do weights and abs I get reminded by this forum when I journal. Ugh...okay into the weightroom I must go Friday after practice.
    We did some vertical jumps. That was fun.
    We did kick,drill, swims
    100's, 50's and 25's over and over.

    2 x 100's eight times + 05 0n 145's.
    and other stuff.

    Gotta do taxes
    Keep putting it off.

    Gotta send in sheet for Raleigh Apr 18th 19th.

    Oh, open water
    Scuba dive in Fla!
    Fri drive,
    Sat and Sun dive.
    Hope I make it to practice. Should be able to.
    I'm beat...

    Updated April 1st, 2009 at 01:30 PM by flippergirl

  2. Wednesday 4/1 - Still hurting but on the mend

    by , April 1st, 2009 at 07:49 AM (Mixing it up this year)
    Slept in 15 minutes this morning so only got 80 minutes in.

    The massage yesterday greatly helped but it will take a few days for the muscles on the left side of my back to release completely.

    Swimming was ok today when I breathed to the right, but when I breathed to the left it hurt some. I am going to use ice, tennis balls and the tens unit today to see how quickly I can get back to normal.

    1000 Free as 200 swim/pull/swim/kick/swim
    500 Kick with fins as 100 fr/fl/fr/fl/fr streamline
    10x50 @ 1:15 one arm fly alternate 25 rt/25 lt
    500 kick with board only
    5x100 @ 2:00 as 50 free/50 back went 1:38, 1:37, 1:37, 1:36, 1:32
    200 Free EZ

    Total 3200 yards
  3. Cardio

    by , March 31st, 2009 at 08:25 PM (The Labours of SwimStud)
    Well first go at cardio since the back went out and I did 40 mins at HR 150..pretty happy that I didn't lose all the fitness.

    Finished off with Jazz Hands' favourite "Yoga Ball Squat Thrusts" and then did yoga ball leg lifts and hyper extensions to finish.
  4. Getting Through

    by , March 31st, 2009 at 06:52 PM (Elise's Fitness Fun)
    Today I didn't feel great. I had no energy and my legs were still sore. I didn't feel bad enough to take the day completely off, so just got through my workouts.

    Weight room:

    1 mile warm-up run

    Lat pulldowns: 110 x 10, 130 x 8, 150 x 6
    Military press: 40 x 10, 55 x 8, 70 x 6
    Bench press: 45 x 8, 65 x 6, 85 x 4, 100 x 1, 105 x 1
    Tricep pulldowns: 30 x 10, 40 x 8, 50 x 6
    Hammer curls: 2 sets of 10 lbs each arm x 10

    Core work:

    1 x 50 with legs on Swiss ball
    1 x 50 Bicycle crunches
    1 x 50 scissors (good morning darlings)
    2 x 25 side crunches (1 set on each side)
    2 x 25 crunches with 10 lb. medicine ball

    Ankle work: 3 sets of each of the following toe raises - 10 with feet pointed forward, 10 with feet turned out, 10 with feet turned in

    Run on treadmill: 2 minutes hard/1 min easy for 2 miles.

    Hoping to get a swim in tomorrow. Was hoping to do a long run also, but I may have to give my legs a break.
  5. Ambulatory but no AFAP, Tuesday, March 31

    by , March 31st, 2009 at 04:06 PM (The FAF AFAP Digest)
    Well, it's been a rough 3 days with this cold/flu bug. Was supine most of the time. This is the first time I've gone 3 days without exercise in a loooong time. I usually rush back too quickly and possibly end up extending the illness. This time, I decided to try more rest. Feel better today, but still have a cough, some wheezing and no energy. Certainly throws a wrench in my "train like crazy for 3 weeks" plan. I think it'll take me a couple more days to fully recover. I despise being sick -- very common reaction, I'm sure. Upper back soreness is gone, but my shoulder feels twingey -- too much laying around!

    Went to the pool for a short workout today. Oddly, when I'm under the weather, it's easier for me to kick than swim, so I did a lot of kicking.


    Warm up:

    700 variety warm up

    Kick sets:

    20 x 25 UW back shooters w/nose clip + MF,
    alternate pretty fast & easy speed

    50 EZ

    10 x 50 dolphin kick w/board
    alternate pretty fast (:28ish) & easy

    50 EZ

    Modified Geek set:

    3 x (3 x 50 @ 200 pace + 10 pullouts @ 1:10 + 2 x 50 EZ @ 1:10)

    1-3, backstroke
    4-6, IM order by 25s
    7-9, backstroke kick
    90 pull outs

    Couldn't really do these at 200 pace. Not enough zip.

    300 fartlek dolphin kick w/MF with 10-15 meter bursts (wanted to do more, but packed it in)

    150 EZ

    Total: 3000


    More Cross Fit:

    Heard reports of other swimmers trying Cross Fit workouts and feeling "dead" after. Here's a couple:

    1:00 intervals, 3x thru 6 stations:

    #1 rowing machine
    #2 heavy bag*
    #3 sit up station #1 with crunches & bicycles
    #4 burpees
    #5 bungee cord alternating fly/free pulls
    #6 sit up station #2 with double leg lifts, single leg lifts and scissors

    * Quick posted a Race Club thread last week, which noted that TRC does many boxing drills to help increase turnover in freestyle.

    I wonder what the bungee cord is that is being used for station #5? Same as Ande's resistance bands or something else?

    3 x thru

    400 meter run
    5 push ups, 10 sit ups, 15 squats

    5 x for time of:

    30 Glute-ham sit-ups
    25 Back extensions

    Not sure what a glute-ham sit up is ... Edit: Here it is: [ame=""]YouTube - Glute ham sit ups[/ame].

    I think Hulk called these roman sit ups.


    I notice a lot of people doing "chops" as part of their dryland/weight routine. Are these worth adding?

    Updated March 31st, 2009 at 09:59 PM by The Fortress

    Swim Workouts
  6. Glad this one is behind me....

    by , March 31st, 2009 at 11:57 AM (A comfort swimmer's guide to easy swimming) kicked my a$$!!!

    SCY, solo

    300 swim (did all free)
    200 IM drill
    200 kick choice (kicked rev IM fr & br w/board, ba & fl on back no board)
    200 pull (back w/ buoy only)

    4x50 choice on 55 alt. drill/build, build to about 80% (did all back)

    swim 7x50 free on 50, (ave :40)
    make the interval, then go right into
    swim 3x200 IM on 3:30
    (went 3:20, 3:28 - changed interval to 3:40, 3:28, rest til clock got to the top - 20 sec)
    swim 7x50 on 55, odds free, evens no free
    (evens ave :40, did back on the odds ave :42)
    swim 3x200 free on 3:15 desc. 1-3
    (went 2:50-2:48-2:44)
    50 easy

    swim 4x25 on 30 choice, #3 fast off the blocks
    (was going to do back on #3, calves cramped on the push, so basically pulled the 25 at about :22 s.)

    100 easy swim down
    Total: 3250 yards
  7. Tue Mar 31st, 2009, 5 weeks & 3 days till Nats

    by , March 31st, 2009 at 10:58 AM (Ande's Swimming Blog)
    Tue Mar 31st, 2009

    2009 USMS South Central SCY Zone Championships Results held
    Fri Mar 27th - Sun Mar 29th in
    Southlake, Texas

    May 8 - 10
    5 weeks 3 days away or 38 days
    50 Butterfly
    100 Backstroke
    50 Freestyle
    100 Butterfly
    100 Individual Medley
    50 Backstroke

    bands 20 reps 1 blue, 10 reps 2 blue, 8 reps 2 blue 1 green
    lat press 8 x 40 8 x 45 9 x 50
    lat pull 8 x 167 6 x 197
    bench press 8 x 135 6 x 185
    leg press 8 x 180 8 x 270

    6:30 - 8:00
    Whitney Coached
    scy TSC main pool
    swam with nate, meg, & larry
    beside tyler, todd, brad, amy, max, chris, & brandon
    Dove in around 6:40

    150 fr
    50 R
    50 L
    100 k

    assigned 3 x 300 desc on 3:45
    did 3 x (150 fr, 50 rest 100 fr)

    50 easy
    200 IM k

    assigned 3 x 300 desc on 3:45
    did 3 x (3 x 50 fr 6 SDK, 50 rest)

    50 easy
    200 IM k

    assigned 3 x 200 desc on 2:45
    did 3 x (2 x 50 fr 6 SDK, 50 rest)

    50 easy
    300 IM k

    assigned 3 x 200 desc on 2:45
    did 3 x (50 fr 6 SDK, 100 rest 50 free)

    50 easy
    300 IM k

    stretched feet

    put on FS PRO jammers

    50 fly easy speed 8 SDKs
    went 24.6

    rest 5 minutes
    put on old FS PRO legskins

    50 fly FAST 8 SDKs
    went 24.1

    50 easy
  8. Overcoming my choke on the 500

    I decided to get in the pool this morning and just do it. However the LC course was set up so...

    200meter warm up

    500 meter free 7:51
    race time Sat 500 yds 7.49:57!

    4x 50 meters
    1-50sec on 1:00 interval
    2-110sec on 1:20 interval
    3-51sec on 1:15
    4 53sec on 1:15
    Learned I need more recovery time in intervals.

    400 free plus kick with flippers and w/out

    50 meter breast on a 1:50
    200 breast

    I need someone to show me the new style breast, teach me correct fly and check all my strokes. I am thinking of getting a private coach for a while. Someone who will correct my stroke very specifically.

    300 cool down
    Will swim with the team tomorrow morn.
  9. Tuesday 3/31 - Still not recovered

    by , March 31st, 2009 at 07:52 AM (Mixing it up this year)
    I am seriously thinking a massage is in order. Today I tried not to really push too much but that is hard for an old yardage monster. I am also missing my paddles. I have to force myself to put them away during taper time.

    500 Free every 3rd lap kick
    5x100 @ 2:30 Breast kick with fins
    10x50 @ 1:00 Free Drill alternate 25 fists/25 fingertip drag
    5x200 @ 3:30 Free pull with bouy only went 3:08, 3:04, 3:02, 2:58, 2:51 just kept it Long
    5x100 @ 1:45 Free kick with fins
    3x100 @ 3:00 Breast get the motion and don't worry about speed went 1:51, 1:46, 1:41
    200 Free EZ

    Total 3500 yards this just seemed too short a workout.
  10. Is that your Gu or are you just pleased to see me?

    by , March 30th, 2009 at 11:48 PM (Chicken's Nuggets)
    It's done!! It's done!!
    The monkey's off my back.
    The 4 hour in 61 degrees or less qualifying swim for the Manhattan race is finally done!!

    I arrived at Windy Point (Lake Travis, Austin) at 8am Sunday March 22nd. Air temp 64, water temp 60. Windy and choppy (it doesn't look so in this photo). Terrified. The longest I'd been was 1 hour at 60 degrees.

    After an extended period of procrastination, personal lubrication (vaseline), and psychosomatic illness, I took the plunge. By this time it was 8.18am.

    I swam a couple of sad, self pitying laps of Windy point for about 40 minutes.

    Feeling miserable and cold, I asked my friend and observer LeighAnn for some hot soup. Out came Stanley, my thermos and second-best friend.

    Life suddenly got a whole lot better.

    Buoyed by my newfound warmth, I headed round to Hippie Hollow to swim with some guys I'd only met via email, but who were nice enough to include me in their morning OW swim. LeighAnn drove the car and paid the hefty $10 parking fee. I swam there in about 25 minutes at an EZ pace to find my new friends already in the water.

    Having checked out Hippie Hollow as a potential swimmin' hole the day before, I knew what to expect.

    Not a problem. I had a very liberal upbringing down-under.

    We swam laps of Hippie Hollow for about an hour and a half, blessed with a constant stream of entertainment provided by nudists engaged in a myriad of activities on the rocky shore. Stanley came to my rescue about every half hour, and although I felt a little uncomfortable, I never got to the point of shivering.

    My new swim buddies, Robert Alford and Tom Fornoff finished their swim, and I realised to my delight that by the time I swam back to Windy Point I'd be more than 3/4 of the way through my swim!! Yippee!!

    By this time the wind had picked up to gusts of 30mph and there were white horses everywhere. Tough conditions, but I think they distracted me from the cold and boredom of swimming alone.

    I took my time returning to Windy Point and there was only about 30-40 minutes remaining when I arrived. One more shot of Stanley and a couple more laps and I was there!!

    My last 10 minutes were occupied by swimming a bit of breaststroke, stretching and watching a catamaran capsize.

    12.18 precisely (not that I was watching the clock..) and I was outa there!!!

    Very happy, very relieved, very grateful to all that helped, and feeling a lot better than expected, I went back to my friend's house, showered, dressed, had some food and a Stella. Bliss.

    During the swim I think I had 2 quart sized Stanleys of chicken broth, some gatorade (can't remember how much), 6 Gu's and an Ensure with a chaser of lake water.

    My only complaints during the swim were a sore lower back (probably from sighting over the waves) and squashed ears because I wore 2 caps (legal!!). I also saw several Texan sized Bass and unfortunately, from below, a middle aged man hiking in nothing but a pair of shoes and a daypack. Quite a point of interest.

    THANK YOU to all my friends in Austin, Texas, for helping me do something I didn't think was possible. My friend LeighAnn Doherty and family, Lynne Smith, David Blanke and my new Hippie Hollows Robert and Tom.

    Can't wait to go back
  11. Monday, March 30

    by , March 30th, 2009 at 10:23 PM (Elise's Fitness Fun)
    Did a VERY LIGHT bike workout. The main set in the bike workout was 4 x .75 mile hard/.25 mile easy.

    Swam a couple hours later. My quads were sore I think mainly from the running I did over the weekend. Another short workout, but at least I got in the pool.

    Warm-up: 500 easy

    4 x 100 back with paddles on 2:00
    4 x 75 kick with fins on 1:30
    4 x 100 free on 2:00 -worked on stroke
    4 x 50 alt. 50 fly with 50 free - on 1:00

    200 easy

    Total yards: 2000
  12. Back to weights...

    by , March 30th, 2009 at 08:45 PM (The Labours of SwimStud)
    Well I got in a good 3500 today:

    1 x 200 FR 3:20
    2 x 100 FR 1:40
    4 x 50 FR :50
    8 x 25 FR:25

    1 x 200 IM 4:00
    2 x 100 IM 2:00
    4 x 50 IM 1:00
    8 x 25 IM :30
    needed a little extra rest after the back portions of the 50's and 25's.

    1 x 200 FR 3:15
    2 x 100 FR 1:35
    4 x 50 FR :45 got 2, last 2 went to :50
    8 x 25 FR did these on :30 I was pooped.

    3 x 100 Snorkel
    4 x 50 Paddles

    Hit the weights for 1st time in a month.
    Included leg extn, leg curl, chin ups, pull ups, chest press, a little ab work and a stretch off for my back.

    Not fully back yet but on the way.

    Updated March 31st, 2009 at 08:33 AM by SwimStud

  13. 3-30-2009 Aerobic Free and Kick

    by , March 30th, 2009 at 01:13 PM (TJ's Blog of Slow Swimming!)
    So, today is my birthday! In honor of my special day, our coach (who also happens to be my wife) gave us an extra special kick set since she knows how much I love to kick! Here it is!
    11:00 AM to Noon at the Jamerson YMCA (SCY)

    350 Free
    50 back kick

    Kick Set:
    All 50s were on 1:00 with an extra :20 between mini-sets. I am horrible at flutter kicking and I know that I need to do something about it if I hope to improve my swimming much!

    Main Set:
    4x75 free DPS on 1:20 - ~1:05s
    4x75 free on 1:15 - ~1:09s
    4x50 free on 1:10 - I cruised these while trying to keep a long stroke - ~:48-:49s
    1x100 free on 1:30 fast - 1:17 low
    4x50 free DPS on :55 - ~:50s
    4x50 free on :50 - ~:43-:44s
    4x25 free on :45 - Didn't look at the time, I just relaxed in preparation for the final 100
    1x100 free fast - 1:16 low

    Warm Down:
    200 mixture of fingertip drag, free, and backstroke.

    Kick sets hurt!!! But hey, Happy Birthday to me!

    Updated April 7th, 2009 at 09:55 PM by Iwannafly (Vanity and making things bold!)

    Swim Workouts
  14. Recovery Monday

    by , March 30th, 2009 at 12:53 PM (A comfort swimmer's guide to easy swimming)
    Not a real intense workout today. Some drills to start working on corrections to my backstroke.

    SCY with Carrie

    200 swim free
    200 back alt. drill/swim by 25
    1st 100: head up (look at toes: hips should drop), reach back and down but don't dislocate on the recovery
    2nd 100: 3 right/3 left single arm: drive into the catch to get the hand about 12" lower than the head; then bend the elbow for the pull (don't pull with a straight arm)
    200 swim free
    200 kick choice (no board)
    200 pull back no paddles (work on deep catch with head in normal position)

    Main Set
    swim 3 x 50 free on :50 smooth
    (about :37)
    kick 3x100 free w/10 sec. rest desc. 1-3
    (with board each one was slower by a few sec. :59 -> 1:05. I hate kicking with a board!!)
    swim 2 x 150 free on 2:20 make interval
    (around 2:05)
    pull 200 free on 3:10 smooth
    swim 2 x 150 free on 2:30 faster than the 2 on 2:20
    (around 1:57)
    kick 3x100 back w/10 sec. desc. 1-3
    swim 3 x 50 back on 1:00 smooth
    (around :41)

    200 easy swim down

    Total: 2900 yards

    Classes at the gym are cancelled because of spring break so no spinning today so I might go run a few miles after work.
  15. Aaaaagggghhhhh!!!!!!!!!!

    Brought my stuff thinking maybe I would feel better by lunchtime....Nope! Maybe tomorrow!!!
  16. Mon Mar 30th, 2009

    by , March 30th, 2009 at 10:52 AM (Ande's Swimming Blog)
    Mon Mar 30th, 2009

    6:30 - 8:00
    Whitney Coached
    scy & LCM TSC diving well & main pool
    swam with tyler, mike varrozza, michael Lovato, todd, ned & Nate
    Dove in around 6:50

    missed warm up

    4 x 50 IM on 50 desc

    assigned 800 fr with fins 3 SDK
    did 4 x 150 no fins 4 or more SDK

    4 x 100 IM on 1:40 desc

    assigned 800 fr
    did around 400 easy then
    200 fr strong from a dive
    went 2:23

    4 x 150 IM desc on 2:30

    assigned 400
    did 4 x 50

    assigned 4 x 200 IM desc on 3:00
    did 4 x (50 fly easy speed with 8 SDKs, 50 easy)

    easy 100

    rest 5 minutes
    put on leg skin

    50 fly FAST 8 SDKs
    someone got in my way on 1st 25
    bad touch on finish
    went 24.2

    50 easy

    Entry Deadline April 9th, 2009
    May 8 - 10
    5 weeks 4 days away or 39 days

    50 Butterfly
    100 Backstroke

    50 Freestyle
    100 Butterfly

    100 Individual Medley
    50 Backstroke
    Swim Workouts
  17. Monday 3/30 - Knots in my back

    by , March 30th, 2009 at 07:30 AM (Mixing it up this year)
    Last night I had to use the tennis balls to releave some of the knots I had in my back. Today I figured was more of a warm down from yesterday at least for the upper half of my body. Poor legs....

    10x100 @ 1:45 Free easy just make them
    500 Free kick with fins every 3rd FAST
    500 Free with board every 3rd back
    10x50 @ :55 Free alternate 25 catchup/25 swim with 6 beat kick
    5x100 @ 1:30 Free kick with fins went 1:23, 1:23, 1:21, 1:21, 1:20 OUCH! I think I left my legs at the pool.
    8x100 @ 1:45 Free easy just make them
    200 Back as alternate 50 swim /50 drill EZ

    Total 4000 yards only the kick sets were hard
    but I can't believe I actually got this much in.
  18. 2009 zones results

    by , March 29th, 2009 at 08:52 PM (Ande's Swimming Blog)
    friday's practice below

    2009 South Central Zone USMS Championships

    Friday March 27

    400 IM
    WENT 4:31.28
    27.52 31.64
    34.78 33.93
    39.37 39.87
    32.65 31.52

    Saturday, March 28th

    100 im
    went 55.05
    24.74 30.31
    broke zone record 56.55

    50 br
    went 28.63
    improved from 28.9 last year

    50 bk
    went 25.45
    weak start
    disappointing swim
    went 24.6 in jan

    skipped 100 fr

    100 fl
    went 53.62
    24.87 28.75

    swam on 45 & over mixed relay
    with max mary & beth
    split 21.94

    Sun March 29, 2009

    50 fr
    went 21.95
    best time this year but went 21.4 at nats 08

    100 bk
    plan was to cruise it enough to break zone rec then I slipped on the start
    legs went down instead of off the block
    went 57.32
    split it 29.46 27.86

    200 IM
    goal was to cruise it enough to break
    the 2:06 zone record
    went 2:03.42
    26.53 32.60 35.64 28.65
    there were moments in the free when I let up on my kick

    50 fly
    went 23.96
    broke 24.05 zone record

    200 fr
    went 1:52.86
    split it 26.19 28.89 30.02 27.76

    had some decent swims but swam a lot of events and I've been sick, so I feel like some times were slow and know I can swim way faster

    pondering how to train next 40 days to prepare for nationals


    Fri Mar 27th, 2009

    6:30 - 8:00
    Whitney Coached
    LCM TSC main pool
    swam with tyler
    saw todd, larry, dede, doug, max
    Dove in around 7:00

    200 easy
    100 k easy
    50 FAST
    50 easy
    100 fr fast went 67
    100 easy

    200 easy
    100 k easy
    50 FAST
    50 easy
    100 fr fast went 65
    100 easy

    200 easy
    skipped 100 k easy
    skipped 50 FAST & 50 easy
    put on pro jammers
    100 fr fast went 60
    100 easy



    tyler & I planned to drive to A&M to watch day 3 finals but were too tired & bailed

    May 8 - 10
    40 days away
    5 weeks 5 days
  19. Sunday, March 29

    by , March 29th, 2009 at 08:44 PM (Elise's Fitness Fun)
    A little tired from all the working out I did yesterday. Still, I'm glad I went out for an easy 4 mile run today (40:36).

    Last week was a pretty good one, but still need to get more swimming in. It is hard to balance running and swimming. I'm hoping that once I get acclimated to 20 miles of running a week that I can start adding more swimming back in.

    Here is what I did last week:

    Swimming: 2 workouts - 4,000 yards
    Running: 4 workouts - 19.2 miles
    Biking - 1 workout - 1.5 hours
    Weights - 2 workouts
  20. Sat/Sun 3/28-29 - St. Pat's Meet

    by , March 29th, 2009 at 08:22 PM (Mixing it up this year)
    Well I would not say this was one of my better meets. The 1000 (13:05.07 out in 6:25.64) & 500 Free(6:25.90 oh well), 100 (1:29.38) & 200 Breast(3:14.33), and 200 Back(2:48.76) were about normal for my seasonal times this year but not best times (due to not being tapered). The 50's Breast and Fly STUNK!

    As far as my 200 IM I was surprise as was Kristen. We both swam the 500 Free and only got to rest for 2 fast heats of 500, 3 heats of 200 Relays and 1 heat of 200 IM before we were both on the blocks again. We both were just hoping to have enough to break 3 minutes and we were both successful. 2:51.90.

    I hope I can figure out my taper for Y Nat's. I really want to do well in the 100, 500, & 1650 Free and the 100 & 200 Back, everything else is just for fun.

    Any suggestions are welcome. I am going to review my taper from last year and hopefully I will hit it just right again.

    Yardage totals between warmups and swims for this meet were 3500 yards on Saturday and 3000 yards on Sunday.