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  1. Tuesday, Sept 11 - Building Endurance

    Got there when the main group finished their warmup. There was an open lane, so I grabbed it and did my own thing. Added some yardage today and tried to maintain pace longer. Also did some fly - not much but some.

    10x200 Free on 3:00
    100 Kick
    5x100 Free on 1:30
    100 Kick
    5x100 Back on 1:45 (need to do some back with no paddles)
    100 Kick
    5x200 Back w/paddles on 3:10
    100 Kick
    8x25 Fly
    5x100 Free w/paddles on 1:30
    10x50 Back w/paddles on :55
    10x50 Free on :55

    6100 yards
    113 minutes
  2. Tuesday, Sept. 11

    by , September 11th, 2012 at 06:10 PM (The FAF AFAP Digest)
    Drylands, 75 min

    rehab exercises, 20 min
    good mornings, 65 x 1 x 8, 70 x 3 x 8
    adductors, 100 x 4 x 8
    leg abductors, 120 x 4 x 8
    explosive leg press, 190 x 4-5 x 10
    hammer curls, 10 lb DBs x 3 x 12 (maybe should have even gone lighter)
    wide grip lat pulldowns, 50 x 2 x 25
    rear delt fly, 55 x 2 x 15
    knee tuck mumps, 10
    squat jumps w/45 lb bar, 2 x 8
    altitude drops, 2 x 5
    extreme angle isometric squat, 4:00 with 5 seconds breaks at the minute

    Swim/SCM/Solo @ Gym Pool:

    1500 easy

    Acupuncture & Cupping, 50 min


    NYT video on exercise for tennis elbow tendinosis:

    Exercises for the biceps and triceps with tennis elbow, including hammer curls,

    Reaction time in sprinting: (article concludes it's more important in running than swimming)

    Aqua Note from Race Club on using a nose clip for backstroke:

    Yoga & swimming:
  3. Tue Sep 11th, 2012

    by , September 11th, 2012 at 04:55 PM (Ande's Swimming Blog)
    Tue Sep 11th, 2012

    Went to bed late, slept late, didn't hear or get up with my alarm,
    going to bed earlier tonight &
    plan to get up at 5:30 tomorrow
    Planned to lift yesterday but needed to go straight home
    plan to lift today

    Exchanged a few emails with Susan Ingraham about a SCM meet she's hosting Sat Dec 1 & Sun Dec 2 at Palo Alto in San Antonio
    That's the one I'm training for now, though I might slip in another meet the week before Thanksgiving.

    since I arrived late yesterday, I came back for noon practice, my 1st fall double, on the 5 x 200 frees on 2:20 Keith said let's hold 2:10's
    I thought "yeah right."
    but I went 2:10, 2:12, 2:11, 2:10, 2:08
    which was a bit of a surprise

    Our schedule is weird, we're at UT this week then back to Mabel Davis, next week

    Whitney coached
    UT Diving Well, was bit warm
    6:30 - 8:00 dove in 7:15 ish
    swam with Mike V, Keith, & Paul
    beside Ned, Sloan,

    Warm up
    missed it

    Main Set

    dove in the 50 after my lane started
    4 x 100 fr on 1:30 desc

    500 FR 90% effort
    went 5:26 kept it smooth didn't really kill it

    100 easy

    5 x 200 on 3:30 done 100k 100 rev IM desc

    250 easy

    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    Not sure of the Name yet but it's
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout -09/12/20122

    by , September 11th, 2012 at 01:40 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 1:40 1:30
    4 X 75 1:15 1:05
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    2 X 100 kick 2:15
    6 X 50 kick 1:00
    1 x 100 swim

    1 X 100 2:00
    1 X 75 1:30
    2 X 50 fast 1:00
    Four rounds choice.
    IM'ers should swim 1 round of each.

    1 X 200 3:00 3:00 3:00
    3 x 100 1:25 1:20 1:15
    Three rounds. Round 1 left, 2 middle, 3 right

    WARM DOWN: 4 X 50 easy 1:00


    Updated September 12th, 2012 at 05:33 PM by SharksMasters

    Swim Workouts
  5. 09.11.12 - Tuesday workout

    by , September 11th, 2012 at 10:42 AM (Pete's swim blog)
    Swam with Dave, Dave, Keith, Ray and John. Scrimmaged with my U16 soccer team last night. One of my bigger players collided with me. Both of us were going for the ball and neither saw the other one. His shoulder hit square into my chest and I narrowly avoided splitting my lip on his head. My biggest concern was whether or not I had hurt him. Once I realized he was ok, I started thinking I might not be doing so well. Fortunately, I just had the breath knocked out of me and after a couple minutes I shook it off. So, I showed up at practice a little sore this morning and didn't expect to do a whole lot. Turned out to be a pretty good day.


    600 Warm up

    4 x 125 - 1:45 (Made 1:30s)
    100 Easy

    500 Free - 7:30 Dave pushed me pretty hard on this one. Made 6:05 which was a good bit faster than I though I was going.
    2 x 300 Free - 4:30 (3:35, 3:31) Again, Dave was pushing me pretty hard and I was surprised to be closing on the 1:10 pace with a drag suit on.
    100 Easy

    3 x 100 Stroke - 1:45 IM Order, backed off the pace and recovered.
    100 Easy

    Did another round of the above but I pulled out the paddles...
    500 Pull - 7:30 (5:35) Apparently, I was good and warmed up at this point and ready to knock out 100s on a 1:07 pace. First time I've been under 6:00 on a 500 in a while.
    2 x 300 Pull - 4:30 (3:25, 3:17)
    100 Easy

    3 x 100 Stroke - 1:45 IM Order

    250 Kick

    16 x 25 - :40 Down Fast IM Order, back free or fly no breath

    400 IM Easy - Cool down

    (5350 Total)
    Swim Workouts
  6. distance day again

    by , September 11th, 2012 at 08:35 AM (Mixing it up this year)
    Still have to maintain my ability to do the 1500 in October. Not as fast as I was but still have some speed.

    500 free broken as 1,2,3,4,1,2,3,1,2,1
    500 free kick w/zoomers
    8x25@:45 shooters w/zoomers

    5x100@1:30 free w/strapless paddles & bouy went 1:28,1:27,1:26,1:23,1:21
    200 EZ
    5x100@1:30 free w/strapless paddles & bouy went 1:27,1:24,1:21,1:20,1:19
    200 EZ
    5x100@1:30 free w/strapless paddles & bouy went 1:24,1:21,1:20,1:19,1:17
    200 EZ

    Total 3300 yards

    Updated September 11th, 2012 at 09:39 PM by Donna

  7. Monday, Sept. 10, 2012 7:00-9:00pm

    by , September 11th, 2012 at 02:04 AM (Fast Food Makes for Fast Swimming!)
    Well, the head coach came back from the ASCA clinic with lots to tell the team, and his EXPECTATIONS of the group as well. I know he really wants to see improvement out of the kids compared with the year before, and stressed quite a few things:
    • Attention - respect for others, especially the coach, sets will be explained once, you miss it, you'd better figure out what you're doing. Rest between sets will be down to :30 to a minute MAX. More intensity, more effort expected, etc. I like this. I'm sure the kids are slightly scared, but I'm ready to go.
    • Hydration - all swimmers are dehydrated, even if they don't think so. Everyone needs more water throughout the day. Mandatory to bring a water bottle to workout. Next week --> No swim for you!
    • Kicking - we will be doing kicking up the wazoo!! Fins, no fins, kicking with shoes on, kicking in all different sorts of ways. Be ready! Oh $#!+8@LL$ !!! is my thought to that, but I will do it.
    • ...and something else, but I can't remember it now since I'm still working on the first one
    Prior to this meeting the coach told me I didn't have to listen to this, and that I could get in and swim, but I told him that I'm part of the team, and want him to treat me as an equal as the other kids on the team, whether that is good or bad news for me. I told him to get after me if I'm screwing around just like he would with any others. He said, OK, Great!
    Well, that took up about the first half hour of the practice, and after that we got started. Kind of a different workout today, but it was still very tough.


    400 (25 Breast/25 Fly) take 8 fast strokes of each, then free to the wall if needed. Some sort of Coach Salo thing that he got from the clinic.

    8 x 100 Sculling @ 2:15 Alt. 25 sculling out front/25 sculling down past hips...head down the whole time on both

    10 x 100 Kick w/ fins & board @ 1:30
    flutter or dolphin - (did flutter and was 1:08-1:12s)
    Funny here...I was going 5th in the lane (:20 after the leader), and the 4th person was gone by :08 seconds after the leader. The coach caught on to this and hammered the kids about watching the clock and maintaining the :05 sendoffs.

    8 x 25 Sculling Jackknife Drill @ 1:00
    I was one of the only ones who could do this. I think P90X came in handy.
    Sculling hands at waist, going backwards, but with body in pike position like divers - legs straight with feet out of the water. This is hell on your forearms, but I did it better than most.

    8 x 100 Free @ 2:00
    25 8/3/8 Drill (8 Kicks/3 Strokes/8 Kicks)
    25 Breathe every 3
    25 8/3/8
    25 Breathe every 5
    was doing these with added dolphining off walls as well.

    8 x 25 @ 1:30 done in pairs of same stroke, 1 EZEZ, 1 Sprint
    Did Fly/Fly, Back/Back, Breast/Breast, Free/Free
    Focused on maximum distance (15M) + speed off walls

    200 IM
    into another
    200 IM
    400 Free cooldown


    Only 4200 Yards tonight, but pretty intense stuff. I'm beat, but ready for more. I'm excited to work with my new coach, John Pringle. He used to coach on the west side of the mountains in the mid-late 90s/early 2000s, then after a pool closure went back east to somewhere in Boston coaching for a while, and has now returned to the northwest and is really turning around the team in a very positive direction.

    Updated September 11th, 2012 at 02:11 AM by jaadams1

    Swim Workouts , Daily Practices
  8. Monday 9/10/12

    Monday 9/10

    AM LCM and PM SCY

    AM swim:

    500 swim (200 FR, 100 BK, 200FR)
    300 pull w/ buoy + paddles

    5x100 @ :10 rest 25 FL kick on back hands at side/25 FR kick/50 BK swim
    200 BR

    3x100 @ 1:30 aerobic swim (1:15, 1:14, 1:12)
    8x50 @ 1:00 **
    2x100 @ 1:30 aerobic swim (1:13, 1:11)
    6x50 @ 1:00 **

    100 EZ

    Total: 2800

    ** The 50s were supposed to be BR, but my foot was hurting from 2 soccer games on Sunday, so all 50s were a combination of BR swim, BR pull w/ buoy + strapless paddles, and FR swim w/ strapless paddles.

    PM swim:

    500 swim
    600 pull w/ buoy only 100 BK/100 FR

    10x100 @ 2:00 kick w/ board FR

    900 swim (100 fingertip-drag/zipper drill/200 DPS w/ over-kick)

    12x100 @ 1:15 D1-3

    100 EZ

    Total: 4300
    Swim Workouts