Couldn't get to the pool...went biking instead
15 minute warmup ride
5 X uphill sprints of 25 seconds
2 minutes rest between
15 minute cool down ride
I think this was a good alternative to swimming today because I was not able to lift with my legs yesterday as planned. I selected 25 second sprints because I'm swimming mostly 50s at the meet on Oct 11th. Felt like tossing my lunch after 3,4, & 5.
Updated November 16th, 2008 at 10:37 AM by alphadog
Yesterday was my first coached workout since before LCM nationals. I'm too sore today to follow my usual routine of lifting weights alternate days from swimming.
So I got to the Loyola gym tonight around 530pm...and there was a lot of commotion around the windows that look into the swimming pool where the varsity team was practicing. I figured they were doing the barf set and people were just gawking at that mess.
Went and did my weight routine which I will actually explain better tomorrow or Thursday, because I have a lot of work I need to get done tonight still.
As I was doing my weights some kid came over and asked if we could split reps on a machine and while he was waiting for me to finish my rep he was talking to his buddy and they were kinda whispering. Bottomline, they wanted to know if each other had seen Michael Phelps in the pool. So in other words, Michael Phelps being back in town and making his appearances= Loyola Athletic center= place to be. Everyone was an athlete today...let me tell you.
I think it's kinda of annoying...he swam with the varsity team--which I have been told is an insurance issue--I can't swim with the varsity team--because I'm not on the team and therefore the schools insurance doesn't cover me. I understand he's Michael Phelps...but still. That isn't really what annoys me...he must really like the attention though haha...to come from his pool to ours and be gawked and gaped at by hundreds of college girls and boys.
But anyways, after my weights I ran 1mile and walked .65miles. I went for a fast run this time rather than the 2miles I have been running at a little slower pace.
Then it was time for swim practice:
4x75: drill, kick, swim choice stroke @1:40
4=4second hesitation backstroke
4=3-2-1 backstroke drill
5x[75, 50, 25, 25, 50, 75] @25sec base
1. every shallow-deep lap =free, every deep-shallow lap=breast
2.75s moderate, 50build, 25 sprint freestyle
3. every shallow-deep lap =free, every deep-shallow lap=back
4. choice (freestyle)
20x25 kick (2 free, 2back, 2 breast and repeat) @30
4x50 sprint kick @1:45
200 warm down
Blast - I just hit a wrong key and now have to rewrite the entry. The undo command just didn't work.
In Midland Tx at my old AAU Club in our old pool (the facility now has 4 and lap swim is not in the new competition pool).
10 x 50 SKD down, build free back
300 kick breast
5 x 100 IM
6 x 50 build
4 x 25 SDK underwater
2500 yds. Forgot to bring my ice pack. Will see how the drugs work now that I am on the correct dose.
Tomorrow PT with shock cords then drive to Hobbs. Field work to get done and then a scouting conference call. Planning a section event at a camp for 1000 participants.
If the call gets through I will get the to the Highschool Pool. Wed is back to Midland and I will try to swim in the lunch crowd because I have a site inspection then another conference call at 6 to discuss how we are going to reschedule & combine two events that the hurricane cancelled.
Since I am not getting comments, I am going to ramble. I noticed that the travel bag is getting beat up. A week's worth of clothes, hard hat, steel toes, plus workout gear including fins, shock cord and small weight. I am usually out for a week a month. Price of having a travel requirement with the job.
greg and willie met me at 4:45. we put our wheels on our bikes and arrived at the lake by 5:10.
water temp 67 degrees.
we swam out close to the shore line on our right... there seems to be a new tree down about halfway to the end cliff wall (beavers no doubt)
we held a steady pace on the way out, the three of us shoulder to shoulder and we arrived at the cliff wall (+/- 1.25 miles) in 24:50. we rested briefly, enjoying the last bit of sun on the lake, did an obligatory flipturn off the cliff wall and headed back. greg was on my left for the first 1/3. i was mixing it up...alternating 16 strokes long with as strong a 2 beat as i could produce / 16 strokes as fast as i could still keep a 2 beat. i repeated this pattern until greg dropped back, and then i just tried to build steadily to where we started.
back in 23:30.
i think we might have another 2-3 weeks of this.
Had to squeeze this one in.
500 Pull Free
10 X 75s Build
250 Warm Down
60 X 50 @ 1:00
1-10 Pull FR (stroke count avg 13)
11-20 FR (stroke count avg 10)
21-25 FR SDK/Breakout emphasis
26-30 Breathe 3/5/7/9/11
31-35 BR Down (build)/Easy free back
36-55 (4 X 5 IM order (1-4 drill) 5 for time)
Extra minute rest before #5 each time
Felt pretty good since these times were:
From a push
in a warm pool
wearing a jammer
after heavy weight workout
Lifting: 10/8/6 for all exercises
Flat dumbell press 150/155/160
Lateral raises: 50/60/70
Pull downs: 140/150/160
Standing pull downs: ?/?/?
Front shoulder raises: 80/85/90
Seated rows: 110/120/130
Cable chest flys: 80/90/100
Updated November 16th, 2008 at 10:38 AM by alphadog
h2o temp 70 degrees....seems to have scared away lots of folks. 6 swimmers / 2 coahes
2x 100 kick (did i.m. no-board)
300 pull (no buoy for me) bp 3,5,5 x100
150 swim ri :20 50 fast
100 swim ri :20 100 fast
50 swim ri :20 150 fast
200 fast (went 2:17)
8x 100 on 1:30 (held 1:12's, 13 spl, 3 bp)
8x 50 on :45
8x 50 on :40 (held :33's on 15 spl)
1-8 alt fly/fr on :30
12-20 fr on :20
100 im from blocks (went 1:11...yuck!)
100 fr from blocks (went :59)
Found that I was only taking half the dose of the anti-inflammatory. Got that corrected and am feeling better.
We are still scrambling down here for post Ike pool space. Masters practice was set for 10:30 in a community pool. I got an email last night from the Church about doing some hurricane relief, so I joined our group and went across Houston to work on a house 1 block from the bay. We cleared trees, hauled furniture, and mucked out this house that had had 4 feet of water in it from 9 to 3.
I will try to get in the pool tomorrow. Next week is a West Texas travel week coupled with a couple of evening conference calls. I will try to get a couple of work outs in.
I went to the gym on Thursday before practice and ran 2 miles and walked 1 mile. I also did my weight machine routines.
Swim practice was pretty crowded...i think there were 4 other people in the lane with me. I led the lane:
3x 150swim 50kick (600)
get out and stretch
100 long and loose
4x 200im drill/swim by 25 (30second rest) 100IM 85% (20 second rest) (1,200)
12x75 O:fly, back, breast E: back, breast, free
build @ 1:20
20x25 O=catch-up drill E= any free drill @45secs (treadwater during break in between 25s)
Starts and turns: 250
Total: 3,650 scyards
Today I went to the gym and ellipticalled for 35minutes and biked for 50 minutes (30min strength ride, 20minute fat burning ride) Then I did my weight routine.
==the loyola boys swim team is always in the weight room when I am there, its awesome to see how good of shape they are in and how serious they take their swimming careers...they each were teaching each other new exercises for Abs, and back/shoulders today. Never saw that at my undergraduate school==
friday night masters was lightly attended..71 degrees...the new heat pump is supposed to arrive monday.
5x 100 on 1:45
went :07, :07, :06, :08, :07 (i need to get my spl back down...i was at 15's for most of these)
5x 100 on 1:20
coach said just make these, i held 1:13's
500 build by 100
did 6:02...i think i held around 1:12's...i changed my breathing pattern each 100
B3, 2R-2L, 3R-3L, 4R-4L, etc
500 neg split
went 3:07, 3:00 (too much difference)
7:30 am. met willie at j.lane for a 5.5 mile uphill ride to the lake that will remain nameless. air temp was about 40 degrees when we started to ride. my legs felt tight and i thought i might have to walk up cardiac hill for the first time in 20 years...i didn't. when we arrived at the lake, the sun was upon it and except for my hands and feet, i was warm from the ride. the 64 degree water felt warming to my feet as i entered, but the dive in was a bit bracing...no bother. willie and i soon fell into pace chasing our shadows as the sun was behind us. the water was a few degrees cooler at the far end where the lake turns shallow, and the usual warmth reflecting from the rocks was absent. we paused only briefly before heading back. 2.5 miles of h2o and now its all downhill to the cars...brrrrr.
Swam at the New Territory Pool last night. It could use pump servicing and better lane lines. We had choppy, murky swim.
400 Swim, 200 Kick warm up
8 x 50 fly kick on back
16 x 100 25 fly, 75 free build
8 x 75 25 drill, 25 fly, 25 free
2 x 50 SDK fast down, free back
That one hurt, it was the most yards in one work out since I started back in July. I iced both shoulders and glad to have the anti-inflamatory Rx.
PT & deep massage on the left shouder this am. Therapist pleased with improvement in the left shoulder. I need to keep up with the PT exercises on both shoulders. Have to convince the wife that it is ok to put an eye bolt into the wall near the bathroom door. The shock cords have pulled the door hinges.
Saturday practice will be put off - the Church is going to do some storm cleanup for a couple of people so it will be tree limb trimming, and shovelling mud.
Sept 16 ~
4 X (12 X 25) IM Order
SDK Breakout/Fast on :45
Lift:All exercises reps 10/8/6
Dumbell presses: 120, 130, 140
Lateral raises: 50, 55, 60
Lat pull downs: 145, 150, 150
Cable chest fly: 115, 120, 130
Standing shoulder raises: 75, 80, 85
Standing Pull downs?: 70, 70, 75
Abs: 1500 crunches
Sept 17 ~
4 X (5 X 75) IM Order + Free Pull
25 SDK/25 Drill/25 Build on 1:45
Notes: Did fly drill on about half of swims.
Had trouble building fly and subsequent back swims because I was still recovering.
Lift:All exercises reps 10/8/6
Curls: 120, 130, 140
Dips: 3 X 10 Slow
Leg Press: 225, 315, 365
Next workout will be 9/20
water temp at suny 71 degrees last night. it took a little while to get warmed up and moving, but it was not uncomfortable...
5x 200 fr on 3:20
(descended 2:29 - 2:19)
8x 50 on :50 easy,easy, fast, fast x 2
4x 200 on 3:00
(descended 2:23 - 2:17)
8x 50 on :40
coached the kids after, only three of my group stuck it out.....oh well.
Getting caught up with the recent changes. I'll post my last couple of workouts over the weekend...
my first gunks am practice yesterday.
johnny the new coach on deck
5x 100 fr on 1:40
5x 100 fr on 1:35
5x 100 fr on 1:25
5x 100 fr on 1:15
every day shorter, so these last few trips to the lake are that more precious.
last year we got in on oct 8 and the water was about 70 degrees.
last night it was about 72....same as the new paltz pool! and terry and i did the 2.5 mile round trip. feels good to get in a double!
Ande's Swimming Blog
I swim for Longhorn Masters coached by Whitney Hedgepeth at the Texas Swim Center in Austin Texas.
Swim: fly, back, free, and IM.
50's & 100's,
200's, 400's & 500's Sometimes,
Events and Times
Swim Faster Faster
1980 & 81
Coached by Paul Bergen in Austin, TX, high school JR & SR year
1981 - 86
Coached by Eddie Reese at the University of Texas at Austin
swam 50 & 100 free, 100 fly, 100 back & 200 IM
On March 23rd, 2005,
I started posting details about my workouts and meets at
my last post was September 19th, 2008
Then it was closed
Updated December 9th, 2008 at 11:58 AM by matysekj
Well I pulled an Ande today arriving at the pool late. We have switched pools for the short course season and locations are somewhat flexible.
I have not been with this current group long, and went to the wrong pool. Got there 5 minutes early, waited, called, and finally decided to drive through the subdivision and found the correct pool.
Noticed a Scout meeting going on in the community center and stepped in to let the leaders know about the cancellation of an event next weekend. The camp was damaged during the storm and I have somewhere between 150 to 200 participants and staff to notify. Thank goodness that the leaders have been willing to make calls to the youth in their areas.
Got in at the end of a drill set.
12 x 50 drill/free
4 x 4x 25 (1-3 drill, 4 fly)
8 x 50 SKD down, free back
4 x 100 (25 rotating fly 75 free)
2 x 25 SKD Sprint
100 warm down
Now icing & waiting for the anti-inflamatory to kick in.
swim club looks like its gonna be pretty fun. We actually had a very good turnout and they were like disappointed! I was like WTF this is a bigger "team" than my college team!
We only swam for about an hour:
3x3x100: @1:25 with 2:00 inbetween each set of 3
6x25 breast pull-outs
4x25 long and ez
I'm gonna be sore tomorrow after all that...sheesh
It has been a little over a week since I have been in the water. Last Saturday (9/6) then it was off to West Virginia and no pools. Spent my free time communicating the cancellation of a Scouting event. Got back to Houston in time to batten down the hatches. Fortunately for us we were on the clean side of the eye. We lost power for <24 hours, and only had minimal damage. Other friends had tornadoes to deal with and are still without power.
Today was the first day back in the office and tonight will be the first workout.