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  1. Sarasota Y Sharks Masters 5:30 Workout -04/19/10

    by , April 13th, 2010 at 02:18 PM (Sarasota Y Sharks Masters GOLD Workout)

    WARM UP:
    3 X 150 2:30
    5 X 100 1:30

    6 X 50 kick 1:15

    8 X 100 2:00
    50 stroke/50 free

    1 X 400 free 6:00
    1 X 300 IM 5:30
    1 X 200 kick 4:30
    Twice through.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 Workout -04/16/10

    by , April 13th, 2010 at 02:15 PM (Sarasota Y Sharks Masters GOLD Workout)

    WARM UP:
    2 X 150 2:30
    2 X 200 3:00

    1 X 800 pull
    Descend by 200's

    1 X 400 free 6:00
    4 X 100 free 1:30 1:25
    Twice through round 1 left, round 2 right on 100's

    1 X 400 IM 7:15
    1 X 300 IM 5:30
    1 X 200 IM -

    1 X 300 kick
    50 moderate/50 fast

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 Workout -04/15/10

    by , April 13th, 2010 at 02:10 PM (Sarasota Y Sharks Masters GOLD Workout)
    Any meet swimmers who are working out this morning should swim easy until you feel loose. Do a couple of sprints and starts if you wish and warm down.


    WARM UP:
    3 X 150 2:30
    2 X 250 3:45

    10 X 100 2:15
    50 kick/50 swim

    2 X 400 6:00
    2 X 300 4:30
    2 X 200 3:00
    Second swim faster on each distance.

    2 X [6 X 50 1:15
    Two each fly, back, breast
    Break between rounds.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 Workout -04/14/10

    by , April 13th, 2010 at 02:05 PM (Sarasota Y Sharks Masters GOLD Workout)
    Off to Y Nationals tomorrow, I am going to go ahead and post the workouts through Monday April 19.


    WARM UP:
    3 X 200 3:20
    2 X 100 1:40

    1 X 250
    Fins optional

    2 X [3 X 100 2:00
    #1 moderate
    #2 build
    #3 50 moderate/50 fast

    1 X 75 easy

    4 X Dive-Turn-Finish

    50 easy
    50 blocks
    75 easy

    WARM DOWN: 4 X 50 easy 1:00

    2000 approx Y
    Swim Workouts
  5. Tue Apr 13th 2010

    by , April 13th, 2010 at 11:38 AM (Ande's Swimming Blog)
    Tue Apr 13th 2010

    SUBSCRIBE to Ande's Blog

    Nats in 5 weeks & 3 Days or
    37 DAYS away


    Swim Center
    scy main pool
    whitney coached
    6:30 to 8:00
    dove in on time
    swam with Mary, Desiree, & Jon
    beside Nate, Tyler, Todd, Marcio, Mike, Michael Lovato, Tenielle, Amanda,

    wore B70 legs

    Warm Up:
    did around 1,000 easy

    assigned: 2 rounds of 15 x 150's on around 2:00, with a break between sets, do
    5 100 fr 50 fl,
    4 100 fr 50 bk
    3 100 fr 50 br
    2 100 fr 50 fr
    1 150 fr with the fewest breaths
    Round 1
    15 x (50 fr easy 50 skip, 50 stroke)
    Round 2:
    12 x 100 k on 2:00
    went 1:10 - 1:12 on fl, did some breast
    then got out, thought about doing one fast for time but relaxed instead

    2010 MEETS:

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

    Updated April 13th, 2010 at 03:51 PM by ande

    Swim Workouts
  6. Monday 04/12/2010: AM Swim & PM Gym

    by , April 12th, 2010 at 11:56 PM (aztimm's training blog)
    made it to swim this morning with the team, Mesa Kino Aquatic Center (LCM)
    both Paul and Laura Smith on deck coaching

    got in 400 warm-up choice/various

    4 x 300 @ :30 rest--
    1st: swim
    2nd: 50 swim/50 kick x 3
    3rd: 50 swim/50 stroke x 3
    4th: pull
    50 easy

    12 x 100 @ 1:40

    12 x 50 @ :50

    200 warm-down

    total: 3650m

    * had a smaller group than normal, for both a Monday and LCM. I ended up with just 1 other guy in the lane with me, and we split it.
    * I was really surprised at that distance. It really didn't feel like that much at all while we were doing it.
    * there were other options for both the 100s and 50s. I was going to do the drill/easy option for the 100s (30 sec rest), but no one else was doing it.
    * had a tough time with those 100s. I started out just getting 2-3 sec rest, but eventually got into it and came in around 1:25/1:22/1:20 on the last 3.
    * kind of same thing happened on the 50s. took a couple to get into it, but went in the upper 30s on the last few.
    * Paul and Laura said those who went to the meet did very well. Laura was a bit pissed that Paul swims so fast when he hardly works out.

    then I made it to the gym tonight--
    Elliptical: 16:00, 205 cal, 1.75 mile
    Crossramp 8, resistance 8 for 12 min, then 9

    Step up forward: 3 x 10 x 20s
    Step up lateral: 3 x 10 x 15s
    Step down: 3 x 10
    Box jump forward: 3 x 10

    Bench: 1 x 15 x 45, 2 x 12 x 135, 1 x 7 x 155, 1 x 6 x 155 (fail)
    Hammer strength front lat pulldown: 1 x 15 x 90, 1 x 12 x 140, 2 x 8 x 190
    Precor pec fly: 1 x 15 x 100, 1 x 12 x 170, 2 x 10 x 190, 1 x 8 x 210
    Precor rear delt: 1 x 15 x 50, 3 x 10 x 80
    Flexfitness dip machine: 1 x 15 x 180, 3 x 12 x 240
    Multi machine standing biceps curls: 1 x 15 x 80, 3 x 10 x 120
    Lifefitness triceps extension: 1 x 15 x 65, 2 x 10 x 110
    Leg raise: 3 x 15
    Plank: 3 min done as a min normal, 30 sec right, 30 sec normal, 30 sec left, 30 sec normal

    * nearly every elliptical was filled when I got there. very odd. then most of the people seemed to leave all at the same time, maybe there was a class. anyway, this was my first time starting at resistance 8, and it wasn't bad, then I upped it toward the end.
    * thought I was feeling good on the bench, but it didn't last. I think my flaw was doing 12 reps @ 135, when I usually just do 10. I can usually crank out 8 x 155 without too much effort, but 7 was a struggle, then 6 very tough.
    * hadn't done that step stuff for a while, and had time today, so did a bunch. I really need to do that more often, at least once a week.
    * weights area really wasn't too busy and I didn't have to wait for anything. I got in a little more than usual since I had the time, and who knows what the week will bring.

    my Mom got off just fine, and she arrived back about an hour ago. it is always nice to have family visit, but nice to get back to somewhat normal. I was glad I took off today, got back home and got the house back to somewhat normal, and did some laundry, went to Super Target and Sprouts. thought of running during the day, but I like to give my legs a day of rest after a long run.

    planning to swim in the morning. have a work dinner thing tomorrow night, but I'm bringing my running stuff just in case.
  7. Changing Course, April 12

    by , April 12th, 2010 at 10:17 PM (The FAF AFAP Digest)

    Just did an easy recovery workout today, as planned after the weekend's hard workouts.

    Warm up:

    700 various

    Main Set:

    8 x (3 x 50) @ 1:15

    #1 = 25 (brain fart -- can't remember what I did here) + 25 front scull

    #2 =
    odds = chest press fly
    evens = russian breast drill

    #3 =
    odds = 25 shooter on right side + 25 scull on back
    evens = 25 shooter on left side + 25 caterpillar fly drill

    100 EZ

    Total: 2000



    Tapering Now:

    I am changing course. I have been mulling over my plans for tapering for Zones/Nats. Previously, I had very grudgingly thought that I would just rest 3-5 days for Zones and "train through" the meet. This conventional approach has not sat well with me -- I usually rest to some degree for every meet and I have never trained through a major meet. The very concept of "training through" is foreign. And I am neither a middle distance swimmer nor an age grouper, the type that could easily train through a meet. I am an idiosyncratic drop dead sprinter who trains pretty intensely (especially drylands), more intensely than most of my ilk I would hazard to guess. And, at the moment, I'm pretty tired and sore from training.

    With this miasma floating through my extra hyper brain, I consulted a coach I trust. The paraphrased advice: "Rest all I want for Zones! And keep resting for Nats. Don't do weights right before Zones. Train and rest like a sprinter. You won't get out of shape. Why race with tired arms and legs?!" I am going to take this advice and embark on my 5 and 1/2 week "taper." I will focus on speed, racing, stretching and resting. I've done quite a bit of strength and hard speed work lately now it's time to put it to fruition.

    Week by week plan:

    First 3 week segment:

    4/12: continue speed work (2 workouts w/Speedo this week on Tues & Thurs), drop drylands, do hot yoga on Sunday

    4/19: do a little speed work and rest, no drylands, sleep a lot (Zones on 4/24-4/25)

    Note: I only consider this a semi-rest for Zones, not a taper. For me, a real taper involves at least 3 weeks b/c resting the ravaged legs is such a time consuming endeavor. As such, I don't expect to do any PBs at Zones. Except maybe in the 100 evil. I can't let Stud get to cocky.

    4/26: 1/2 week of easier aerobic work, upping the yardage, but keeping heart rate low (done with all hard aerobic work after all), 1/2 week of speed, dryland + weights

    Next 3 week segment to prep for Nats:

    I am basically going to follow the taper I did for NE Champs, which seemed to work well. I need to print it out.

    5/3: easy aerobic/recovery work, speed work, upper body weights, yoga, core, no leg work

    5/10: reduce speed work somewhat (lots of fat 25s) and reduce yardage, lots of easy swimming and drilling. sleep a lot, no drylands except very light yoga and strtetching

    5/17: meet warm up every day.* sleep a lot

    This is a Wally Dick's tip. I sometimes do more than a meet warm up. I'm going to try not to. Wally does very long 4-5 week tapers as well.

    Mike Bottom on Sprinters:

    This plan seems to jive pretty well with Mike Bottoms thoughts on tapering sprinters.

    I think I hit most traits of swimmers who need more rest -- except I'm not a hairy beast like Wookie and Stud.

    Those are:

    personality: hyper, high strung, energetic
    old & train hard
    good base of intense training
    muscle mass
    low body fat
    stress in life

    In reality, I've done this sort of taper before. I must have done it with Zones & Austin in 2008 b/c I recall resting for Zones. And I did a version of this this summer when I rested 10 days for the aborted LZR blow out meet in late June and then rested 3 weeks for Nats. It seems the more intensely I train, the more rest my darn legs need. And, sheesh, I'm only doing a few more yards than Jazz Hands at Nats!

    Because I dislike tapering and enjoy training, I am consoling myself with the fact that I am going to take most of the summer to play and train however I want and not worry about meets unduly. I might do only one LC meet, if I'm in town for it.

    In that regard, I am also going to wait on starting TRX training until after Nats. And I won't be sprinting with paddles. Basic Ande 101: don't do new or stupid stuff before your big meet.

    Whew, glad I got all that off my chest ... And now I can stress about the really important stuff -- like what to concoct for my daughter to wear as Artemis for Ancient Civilization Day and how I can be in two places at once several times this week and keeping my red tresses red to match my suit.

    Updated April 12th, 2010 at 10:39 PM by The Fortress

    Swim Workouts , Planning
  8. Short Swim Bonanza! 4/12/10

    by , April 12th, 2010 at 06:32 PM (The Labours of SwimStud)
    Well I jumped into the pool today it had to be 84 or 85.. Oh...My..God! Too hot...
    Anyway I had written out 4000 yards or short swims with some emphasis on fast bursts of went...wait for it...thusly!

    Warm up
    200 Kick
    200 Pull
    200 Swim

    Set 1
    10 x 100 FR 2:00 1,3,6,8 1st 25 HD. 2,4,7,9 4th 25HD, 5 & 10 1st and 4th 25 HD. Held these all 1:20-1:25
    4 x 50 EZ

    Set 2 Fins
    10 x 75 as:
    25 pull Moderate
    25 Kick moderate
    :10 RI
    25 AFAP
    I had put these down at 1:20 interval but without my glasses I guessed and did them all on 1:15.
    4 x 50 EZ

    Set 3

    20 x 50 1:00 1-4 DESC 5 EZ 4 times through...this was tough after the swimming,and my arms and shoulders were tired. Managed to get some sub :35s on the last descend though.

    Cool Down

    250 EZ

    I would love to do this workout again with a training partner to push the descend...

    As usual I finished with a 45 minute weight session and a muscle milk...

    Updated April 12th, 2010 at 07:23 PM by SwimStud

  9. It's all about speed now

    by , April 12th, 2010 at 06:01 PM (Elise's Fitness Fun)
    A friend pointed out that there is just 37 days left until Nationals and that it is time to get very event-specific. She's got that right! In looking over my training, I can see that I have not worked on speed enough lately. Time to get to it!

    Today, I did a workout of 2700 yards using the fins most of the time. I'm a little pressed for time, so I'm not going to put the whole workout down. One of the sets was 4 rounds of 3 x 75 on 1:15 with fins. With each round, I mixed up the order of the 75s, doing a 75 fly, 75 free, and 75 dolphin kick on back each time. Really tried to work the walls. SCY is about the walls and LC is about the swimming. I stink with the walls, so this is my chance to work them.

    I like swimming solo on this type of stuff because I can really focus and I don't have to worry about hitting somebody coming off the wall. I think swimming solo will really allow me to work on some quality stuff.

    Updated April 12th, 2010 at 07:39 PM by elise526

  10. Sarasota Y Sharks Masters 5:30 Workout -04/13/10

    by , April 12th, 2010 at 03:28 PM (Sarasota Y Sharks Masters GOLD Workout)

    WARM UP:
    3 X 250 4:00

    1 X 300
    Fins optional

    9 X 50 1:20
    #3-6-9 are fast.
    All others perfect stroke.

    4 X dive-turn-finish

    1 X 50 easy
    1 X 50 blocks @ 100%
    1 X 75 easy

    16 X 50 1:00
    odd: perfect stroke
    even: race pace 100/1650

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  11. I spent the morning trying to bounce off walls

    This morning I swam the 5:45 workout with AG masters. I was sore in my shoulders and neck, and very tight in my hip flexors after yesterdayís meet, but everything loosened up eventually. Hereís what I did:

    500 scy warmup

    6 x 200 @ 3:00 [I alternated FR/BK by 25s, then by 50s, then by 100s, twice through]

    8 x 50, 1st 25 = stroke chimera (arms/kick = FL/FR, BK/FL, BR/FL, FR/FR, twice through), 2nd 25 = FR, all flutter kicking = fast

    4 x 100 Kick @ 2:00, alternating kicking on belly, side, back, side by 25

    8 x 100 FR @ 1:35, gliding in streamline position off walls as far as possible [I really loved this set. I was all superglidy bliss during itóI spent about half of each length with no stroking or kicking, just enjoying feeling the water around me and listening to all the various underwater noises before surfacing. It was like that wonderful moment of underwater stillness in BR pullouts, only times ten! Plus I finally felt all stretched out by the setís end. I need to remember to do this on my own if Iím feeling tight or stressed.]

    4 x 100 FR @ 1:30 with great underwaters [The idea was to keep the great streamlines off walls, and add underwaters and breakouts. The rest of the swimming was easy, which was good because working underwaters and breakouts really tires me out.]

    200 warmdown

    I entered nationals this morningóIím swimming 400 IM, 50 BR, 200 BK on Friday, and 200 IM, 100 FR, 50 BK on Saturday. Also, I was looking over the meet information printed in the magazine, and noticed that the description of Zoo Atlanta is pretty hilarious.
    Tags: atlanta, turns
  12. Mon Apr 12th 2010

    by , April 12th, 2010 at 01:24 PM (Ande's Swimming Blog)
    Mon Apr 12th 2010

    SUBSCRIBE to Ande's Blog

    Had a great time at the 2010 South Central SCY Zone Championships

    LIFTED Weights today

    Nats are 5 weeks & 4 Days away or 39 DAYS


    Swim Center
    scy diving well
    whitney coached
    6:30 to 8:00
    dove in at 6:50
    swam with Pat Evoe & Mary
    beside Tyler, Todd, Marcio, Doug, Tenielle, Amy & Nate

    wore B70 legs

    Warm Up:
    Missed it

    I dove in & stayed in the lane next to where I normally swim.
    we went on a :40 second per 50 base instead of 35. I've entered a new phase of my training
    focused on Racing, Speed, & Strength
    No to low aerobic or distance training

    2 rounds of
    4 x 50 fr on :40 right into
    4 x 100 fr on 1:20 right into
    4 x 150 fr on 2:00 right into
    4 x 200 fr on 2:40 right into
    but in round 2 drop 100, 150 & 200 by 5 sec
    swam long and smooth on all of them but sprinted the last 50 of the last 200

    100 easy

    4 x 25
    odds easy swim on 1:00
    evens SDK fast on :15

    2010 MEETS:

    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events
  13. I do like Mondays, just am not always as fast as I want 2B

    by , April 12th, 2010 at 12:32 PM (Of Swimming Bondage)
    Got some great ideas on creating sports drinks that are hopefully kinder on my body from yesterday's post ( I'll be traveling this week, so will check out the purchased product recommendations and then see about making my own next weekend. I made it to Cactus today. Laura was back on deck, but with a splint on her middle finger; she swam too hard into the wall @ the AZ State meet this weekend. Big bummer. We did this:

    • 1 x 350: various warmup
    • 6 x 25: on 0:35, fly, breath 2-1-0 twice thru
    • 6 x 25: on 0:30, "cycle 3" = DPS, Spin, Fast, went backstroke
    • Set #1:
      • 1 x 500: negative split @ 85%, went 2:48/2:42 for 5:30
      • 5 x 100: on 1:25, hold avg pace from 500
        • went 1:05, 1:02+, 1:03s on rest

    • Set #2:
      • 2 x 200: on 2:50, pull, work turns hard, easy otherwise
      • 4 x 100: on 1:40, IM from blocks, best average
        • went 1:05, 1:06+, 1:07+, 1:07

    • Set #3:
      • Something moderate totaling 300 that I can't recall
      • 3 x 100: kick fast on 2:10
        • did dolphin/flutter on back by 25s and held 1:25s

    • Set #4:
      • 4 x 50: on 0:45, active recovery
      • 2 x 100: on 1:45, free from blocks, fast
        • went 0:59, 0:58+

    • 1 x 200: cool down

    TOTAL: 3,650 SCY


    • Not too impressed with my swimming today. After doing lots of 100 IMs on Saturday pushing 1:09s/1:10s on a short interval, I expected all of those to be closer to 1:03 with a dive. I felt all right, just not moving fast.
    • Will be able to grab a core class at noon today.
    • My eldest daughter arrived home last night from Far Westerns. While her 400 IM was slower yesterday, she had a GREAT meet and a great experience. Beyond the fast swims, the meet, as her first "big" meet, did everything you'd want it to do: was FUN, got her even more excited about swimming, and proved to her that she hang with and beat girls she used to think of as being "too fast" or "out of her league."
    • The 8 & under meet was a blast. Arizona Swimming and Matt Rankin's Westside Silver Fins ( put on a very fun meet, complete with "swim the rubber ducky" fun relays at the end of each session.
    • Tomorrow starts up the biz travel again, with 4 consecutive weeks of east coast trips. I think I'm set for pools, but it's going to be critical to my Nationals performance that I stick with my plan (
  14. Monday, 4/12/10

    by , April 12th, 2010 at 11:47 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    200 swim free
    200 swim backstroke
    200 kick w/board
    200 pull alt. 50 free/50 no free
    swim 4 x 75 on 1:30 build to about 80%
    (did 2 free and 2 back, free around 58, back around 1:03)
    100 easy

    swim 4 x 50 free on 1:20: start at about 90% effort, target time :32
    (went 33-33-33-31)
    100 easy choice on 2:30

    swim 4 x 50 back on 1:20, same as above, target time :38
    (went 38-37-37-36)
    100 easy choice on 2:30

    swim 8 x 25 on :45: odds kick choice (no board); evens fly FAST
    (went Ī16 on fly)
    100 easy choice on 2:30

    kick 4 x 100 on 2:30: build by 25 so the last 25 of each about 95%
    (did 1-2 with board, went 1:45, 1:41; did 3-4 on back went 1:54, 1:50)

    kick 2 x 25 on 1:00 all out
    (went 19Ī on both)

    200 swim down choice

    Total: 2750 yards

    Went to the pool after work and swam a long aerobic workout with Carrie.

    One from her high school days called the Baskin-Robbins.

    500 yards swim/drill/kick warmup

    31 x 100 on 1:30

    200 yards easy swim & kick to cool

    3800 yards

    Total for day: 6550 yards

    Updated April 13th, 2010 at 02:17 PM by poolraat

  15. Sunday's recovery workout

    Killed myself on Thursday with a tough training appointment and then an hour on the reformer. Decided to take Friday off and did not have time to workout on Saturday. Still did a recovery workout yesterday as the next few days promise to kick my butt...

    1000 warm-up (2 x 200 free, 200 pull, 4 x 50 kick, 4 x 25 build, 100 ez)

    4 x 100 fr @ 1:30
    4 x 75 1&2 back with paddles 3&4 breast kick
    4 x 50 (1-3 fly drill on 1:00, #4 fl swim)
    4 x 25 fast IM order 1:00

    C/D was 4 x (4 x 25) ALL EZ round 1 - bk; round 2 - breast; round 3 - fly; round 4 (straight 100 free)
  16. The sunburn still hurts but....Distance...

    by , April 12th, 2010 at 07:32 AM (Mixing it up this year)
    Life goes on and we work out hard. Kicking it up a notch. Sunday I did some bicep and tricep work and today was a Distance was the name of the game. After my lame attempt at a 1650 this weekend in bathwater were I was off by over a minute and a half I figured I would try again this morning of sorts.

    This was a workout from last week that Kris Houchens had, I just modified it a bit.

    400@8:00 Free
    3x100@2:00 Free Drill
    6x[50@:50 Free
    ....[50@1:00 Back
    4x100@1:45 kick w/fins middle 50 with no board
    50 Free EASY
    broken 1650 w/paddles & bouy holding pace of 1:18 as
    1x100@1:15 went 1:17 here
    1x50 sprint
    400 Free easy
    200 Free Drill easy

    Total 4000 yards
  17. First Pull Set Ever! April 11

    by , April 11th, 2010 at 10:17 PM (The FAF AFAP Digest)
    I have now found through repeat experience that going to dinner & drinks with friends on Saturday night is not conducive to me making it to my Sunday am team practice. I'm up too late and the desire to sleep in is too great. So I ventured out on my own after lunch. I stole and modified two Geek sets that I've done before and like (#1 & #3 below).


    Warm up:

    700 various

    10 x 25 shooters on back

    50 EZ

    Speed Set #1:

    5 rounds of:

    4 x 25 fast @ :45
    50 EZ

    odds = flutter kick w/board
    (fast was purely perceived effort not time on these so much)

    evens = evil pull w/buoy

    50 EZ

    Aerobic Pull Set:

    In my 5 years as a masters swimmer, I have never once done a pull set with paddles. (I've never even touched a pull buoy until I started doing power breast pulls). But my legs have been sore from drylands, so I decided to give it a whirl. Didn't seem to bother the shoulders too much, which seem stronger lately from drylands. Couldn't use a pull buoy on these though. Tried a 50 and felt like I was going backward. This interval was super easy w/paddles and I was just cruising it. Now I know why so many like them!

    10 x 100 @ 1:30 w/paddles

    odds = free
    evens = back

    50 EZ

    Speed Set #2:

    1 round of:

    1 x 50 fast @ 1:00
    1 x 100 EZ
    2 x 50 fast @ 1:00
    1 x 100 EZ
    4 x 50 fast @ 1:15
    1 x 100 EZ

    I did the fast ones evil with a monofin. Went 30, 29, 30, 30, 30, 29, 29.

    Total: 3500

    Hot Yoga, 90 minutes:

    Ate a recovery bar and hopped right in the car to drive to bikram yoga. I have this perception that yoga post swimming prevents some tightening. And I had my best standing/balancing session yet. We had my fav teacher (so far), Insel. He's very good at encouraging people and helping rather than giving carping critical instructions.



    Feeling pretty beat and tired tonight. Will definitely plan just a slow recovery swim for tomorrow. I feel in good shape now, but my biggest issue at the moment is being so dinged up. I've had 3 nasty falls in 2 weeks, proving I should just avoid land. First, I feel face forward landing on my kneecaps and forearms (which are still sore). Last week, which I didn't blog feeling rather idiot-like, I slipped on a flight of stairs in my compression socks (doh!) and landed on my ass and the right side of my back. Huge bruises. Tonight, while hopping into the shower after yoga, I slipped and landed with my forearm at a 90 degree angle to a stainless steel soap dish, slicing and bruising my forearm. I contemplated whether to get a stitch, but decided not too. But it scared the living sh*t out of me. Hopefully, this will all heal in a couple weeks and I can avoid other slip and falls. Sheesh!

    Does this happen to anyone pre-race?

    Weekly Totals:

    4x swim (with a lot of speed work), 12,000
    4x dryland (hammered this)
    bikram yoga, 2x
    rest day, 1x

    Under Elise's training methodology, I'm scheduled for a "de-loading" week the week before Zones. So I think I will rest 3-5 days. Or perhaps just rest the legs 5 days.

    Updated April 11th, 2010 at 11:06 PM by The Fortress

    Swim Workouts , Yoga
  18. 2010 south central SCY zones at the Woodlands TX

    by , April 11th, 2010 at 09:45 PM (Ande's Swimming Blog)
    2010 south central SCY zones at the Woodlands TX
    It was great to see friends and had a great time at the meet, thanks to Suzanne Devore for being such a wonderful host at the dinner at her place on Sat Night

    had a good meet broke zone records in each individual event I swam but the 1650, our medley relay broke the 45 + mens record, our 400 fr relay can close to the NR but it ws the last event of the meet and we were tired


    1650 fr
    got 2nd to bobby patten who went 16:54
    he started out really fast
    i just tried to stay steady
    I'll post full results when I can copy and paste them from online results


    400 IM 4:22.70
    59.93 27.4 32.46
    68.04 33.99 34.05 2:07.97
    75.06 37.20 38.06 3:23.03
    59.67 31.5 28.0
    this is my best ever 200 IM as a masters swimmer, last year I played around & went 4:31. Still was too conservative on bk & the first 50 of fr

    50 fl 23.88
    this came up right after the IM, so pretty good
    I was considering scratching it & glad I swam it

    200 fr 1:50.1
    54.8 55.3
    wanted to break Larry's 1:51.3 zone record
    this event came right after the 50 fl but the meet was large so I had plenty of heats to rest

    100 bk 54.4
    26.7 27.7
    OK swim, broke the zone record
    good for my 4th swim of the day

    400 medley relay
    3:38.41 broke NR
    bk 55.65 nathan breazeale
    br 59.97 david guthrie
    fl 52.60 me 24.05 28.55 not real snappy 5th swim of the day
    fr 49.26 max stinchcomb


    100 IM 54.4
    24.65 29.76
    pretty good race, need to finish stronger

    200 bk skipped to rest for 200 IM

    100 fl skipped to rest for 200 IM

    200 IM 2:00.57
    32.06 59.10
    27.36 61.47
    this is the least amount of diff I've ever had between 1st & 2nd 100's in an IM, it's a fun way to swim it
    went 2:02 in orlando

    4 x 100 fr relay
    3:19.30 jon max nate & me
    split 48.6 22.8 25.8
    didn't have much rest after IM, 50 bk & 3 heats of 400 relays

    Results will be on the
    Meet page
    but they aren't up yet

    Updated April 12th, 2010 at 11:29 AM by ande

    Swim Workouts
  19. Sunday 04/11/2010: AM Run

    by , April 11th, 2010 at 06:22 PM (aztimm's training blog)
    Made it out for my weekly longish run this morning. Was a bit tired and had a hard time getting started. Didn't sleep well last night, nor Friday night, with tons of driving both Friday and yesterday. Considering how I felt, I didn't do horrible with this run.

    The stats--
    Time: 01:48:13
    Distance: 12.16 mi
    Elevation Gain: 14 ft
    Calories: 1,625 C
    Avg Pace: 08:54 min/mi
    Avg Moving Pace: 08:50 min/mi
    Best Pace: 06:41 min/mi
    Link to Garmin Connect

    * my overall goal today was 12 miles, with a secondary goal to have an average of 9:00 min/mile or better. thankfully, even given how I felt I made both!
    * started around 7:45, temp was in low 60s when I started, close to 70 when I finished. there was a fairly steady breeze much of the time, although I couldn't seem to track if it really impacted me.
    * for the first time I can remember, I made both lights while crossing the Warner/Gilbert intersection going north. barely crossed Gilbert (light turned red just as I was across), then timing perfect for crossing Warner. unfortunately my luck didn't hold on the southbound leg, and I got stuck at both lights.
    * saw many many others out. must be fair weather runners. seemed especially bad between Chandler and Ray on the northbound leg.
    * did see some regular runners. I make up names for them. there's 3-5 who I see nearly every Sunday. one guy wears a small towel in his shorts, kind of like a football player.
    * I felt pretty much blah for much of the northbound leg, once I got past my initial mile. on the southbound leg, I always get a little boost when I first head south, then again once I get into the more familiar areas south of Warner.
    * looking at the splits confirms how I felt during the run. I like the new 'moving pace' that is now available with the latest Garmin update. I sometimes have to slow and/or stop to cross streets, so it takes that into account.
    * I decided to keep the elevation with the new correction enabled. I had a whopping 14 feet of elevation. According to what I read, it uses both the pressure changes from my watch (this used to be everything), together with recorded elevations from online. The canal is essentially flat. There's a couple areas where I run up a little, most notably to cross the train tracks just south of Elliot.

    We had a good trip down to Southern AZ. Kartchner Caverns does not disappoint, and the Big Room tour is so different from the other tour we did 10 years ago. It was a long drive, around 3 hours there, with a quick break for lunch in Tucson enroute (just at Scholtsky's, close to where I worked there back in 1998). Had an incredible dinner at Guadalauara Grill in Tucson Friday night. Funny, I lived there for a year, and still get there for work a couple times a year, must have driven by this place many times, but this was my first time there.
    Funny, the AZ State Swim meet was going on in Tucson while I was there, but with doing all this tourist stuff with family, I gave up any thought of going. We passed right by the Hillenbrand pool on Campbell, I remember noting that it looks like they finished the 25m warm-up pool.
    Anyway, the Biosphere 2 was also a great trip. We took a tour, about an hour, plus toured around the grounds quite a bit on our own. And that was the first trip I've driven between the two cities without using a freeway. We took Oracle Rd up to the Biosphere, then a back road from there to Florence (home to a major state prison), where we then took regular roads back to Chandler. The road was very nice, nice views of mountains the whole time, wildflowers in full bloom on the sides. I'd actually do the trip by that route again if I'm not in a hurry (it is maybe 30 min longer than using the I-10).

    I'm debating if I'll swim tomorrow morning. I'm off from work. My Mom leaves around noon. Regardless of that, I'll probably hit the gym tomorrow night.
    I just realized I have a work dinner thing Tues night, and am a bit pissed I'll miss my run near Town Lake, through Papago, etc. It is tempting to give up a weights or swim session to make up the run, not sure though. It's bad enough I'll be stuck in meetings most of the day, but dinner too...
  20. Meet Report and New Graph

    Today I swam a scy meet sponsored by the NYC Parks Department at the beautiful swimming pool/ice rink in Queens. This is a newish pool, built when NYC was pursuing the 2012 Olympic bid (it would have been the water polo facility had we won). It is a cheerful place to swim, with lots of glass windows looking out on the surrounding park. Todayís meet was a lot of fun, and was probably the best attended local meet of the season.

    One of the cool things about the Parks Department sponsoring this meet is that there are no entry fees. Another is that it always kicks off with the ďCommissionerís Trophy Relay,Ē which is a 200 FR relay open to any teams of 2 men and 2 women whose combined ages equal at least 160. Itís not an official masters event, times from it are not submitted for top 10, and you are allowed to mix and match teams without regard for USMS affiliation, which often makes for some spirited last-minute scrambling. Today was the 26th annual running of the relay. I swam the event with some TNYA teammates, and we ended up winning in 1:43-high. It would have been a great race with the 2nd-place team (1:44-low), had we not been in different heats.

    The second part of the whole relay deal is the trophy presentation. Every year, they stop the entire meet partway through for a grand ceremony. Last yearís featured the familiar NBC Olymipic theme song on tape and podiums that required steps to climb. This year there was no music or podiums, but all the familiar loot was there. The top six teams all get commemorative t-shirts, along with huge trophies much too big for any event not involving children. (A kind teammate who had driven to the meet ferried most of our teamís haul back to the city, so I didnít have spend my subway ride back to the city holding the ginormous swimming award.) All the teams are also required to pose for official photographs. All that for swimming a 50 free!

    Anyway, that was the relay. (I swam a 26.8 split according to the guy hand-timing our heat. I'm not sure if I'll get an official split as the timing system was being balky). Here are the results from the rest of my swims in the meet proper:

    200 IM: 2:32.56 (33.27, 38.31, 45.19, 35.79)
    This is definitely an improvement over my previous season best of 3:37.5. I didnít feel it was a terribly well swum race. I wanted to approach this more aggressively, but probably went overboard. I took out my fly too hard, didnít breathe enough, and was definitely feeling it on the BR and FR legs. All told, Iím surprised my time wasnít worse considering how bad I felt on the last half of this race. This time is a bit off last yearís best of 2:31.16, but Iíll have another crack at swimming it at nats.

    100 BK: 1:08.74 (33.56, 35.18)
    I was pleased with this time. Last week I swam a 1:11.2 at the time trials, and felt like I took out that race too timidly (35.35, 35.86). My goal going into this race was to swim the first half more aggressively, and I did. I went out 1.8 seconds faster, and was able to bring it home quicker as well. I did mess up 2 of my turns. They announced after warmup that the backstroke flags were a few inches off, but I hadnít noticed any difference in the IM. On this race, though, I was way far from the wall on the 1st turn, so then decided that I would take an extra stroke going into the 3rd turn. That was a mistake, as I really scary close to the wall. This time is about half a second off last seasonís best.

    100 IM: 1:09.43 (32.46, 36.97)
    This was a season best time by a tenth. It was an ok raceó100 IMs are always fun. (So today BK beat IM. BK is on a roll--last week it beat FL.)

    50 BR: 36.01
    The last time I swam this, my turnover felt sluggish; today it felt rushed. I definitely want to work on my sprint breaststroke rhythm some more before nationals, in hopes of making it just right.

    That was it for my swimming. It was great seeing all the usual Masters swimming suspects all together today, and there were some sparkling swims. John Craig broke a national record in the 200 FL (2:04-high), so I was really happy for him. I felt really relaxed at this meet and spent a lot of time visiting with swim buddies past and present.

    Hereís my revised list of season best times and the graph of this seasonís swim ratings:

    FR: 27.25 / 59.56 / 2:17.58 / 6:11.42
    BK: 31.62 / 1:08.74
    BR: 35.52 / 1:19.74
    FL: 30.08 / 1:11.51
    IM: 1:09.43 / 2:32.56 / 5:33.43