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  1. Wednesday Sept 30 2009

    by , September 30th, 2009 at 12:04 PM (Ande's Swimming Blog)
    Wednesday Sept 30 2009

    Next meet is 2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach

    64 Days till Long Beach


    SCY no blocks
    6:30 - 8:00
    Chris coached
    UT Swim Center main pool
    dove in 10 minutes late
    Swam with Paul, Tyler & Max, beside nate, Todd & Brad

    WORE Briefs

    300 ish

    Main Set

    4 x 250 desc done 200 fr 50 fl

    4 x 200 desc done 150 fr 50 bk

    4 x 150 desc done 100 fr 50 br

    4 x 100 fr desc on 1:30

    4 x 50

    assigned 3 x 300
    did 3 x (3 x 50)

    50 flutter kick with a board
    went 31

    UT men trained this morning,
    Eddie on deck, saw USA Swimming biomechanics coordinator Russell Mark

    Updated September 30th, 2009 at 03:01 PM by ande

    Swim Workouts
  2. I've got LEGSSSS

    by , September 30th, 2009 at 07:40 AM (Mixing it up this year)
    The legs aren't sore now but they will as the day progresses.

    12x100@1:45 Free #4,8&12 IM
    5x100@1:30 Free kick w/fins went 1:22, 1:20, 1:20, 1:19, 1:17
    3x500@8:00 Free w/paddles&bouy went 7:05, 6:56, 6:37
    300 Free kick w/fins
    400 IM w/fins as drill work
    100 free ez

    Total 4000 yards
  3. Tues Sep 29: AM Swim & PM Gym

    by , September 30th, 2009 at 12:33 AM (aztimm's training blog)
    Made it to swim this morning with the team, ASU Rec Center (short course), 6am
    --did 50 'perfect' pushups, and held the plank for 1-1/2 min before leaving home
    --started out in the lane 1 slower than my old one, but there were 6 people there, just 3 in my usual so I slid over. very disorganized...1 in the fastest lane, 2 in the next, 4 in mine, then 5 in the next one

    around 500 warm-up choice
    100 easy kick
    6 x 75 @ 1:40, supposed to be kick, I did it dolphin kick off wall, into an easy swim
    5 x 50 @ 1:10, again kick, and I did the same
    4 x 25 @ :35, again kick, more same for me
    3 x (3 x 100 @ 1:40, 1 x 50 @ :50)
    done as easy-med-fast....came in on 1:15 on my fast one. tried to take off my drag suit but it got knotted...loosened up with strings all out, so it gave even more drag
    100 easy warm-down

    Had to constantly tell the others to just let me go last. I really didn't want to interfere with others doing the real set. During all the kicking they all asked me if I wanted to lead. Then before the 100s, a gal in the lane tried sneaking in the back...I think the look I gave her was enough.

    Plan was to go to the gym for a shortish treadmill run and weights tonight. But I worked late, traffic was horrible.... got to the gym and decided to do a longer treadmill walk/jog and abs (following is what I typed on my iPhone)...
    Treadmill: 22:41, 2 miles, 217.2 cal. Did 2 min warmup/walk, then intervals of 3 min jog/1 min walk. On the last tried for 5 min; ankle held out fine, but my aerobic capacity struggled. Walks were around 4.5 to 4.8 mph; jogs 5.5 to 6.2 mph (did 30 sec at 6.4 to see what it would feel like), finished with 2-3 min to get in 2 miles
    Nautilus nitro abdominal: 1 x 25 x 125, 2 x 20 x 140, 2 x 15 x 155
    Leg raises: 3 x 15, + 5 up and hold, down as slow as possible
    Planks: 2 x 1 min

    just finished icing my foot. it isn't swollen, but does feel weird. I'll definitely take an Alleve before bed. had a horrible time sleeping last night, hopefully I'll sleep better tonight; I should be tired enough to.

    now planning to swim in the morning, and will go in the office, at least a bit. gym for mostly weights after work (probably a 10-min bike or elliptical for warm-up)

    now having done a longer jog, I definitely know I'm not capable of that marathon in Scranton. I may shoot for a Turkey Trot...there's a few 5/10k races in the area. I'd like to do a Splash & Dash, but don't think I'd be up for the combat swimming quite yet.
    Swim Workouts
  4. 1st indoor practice

    by , September 29th, 2009 at 11:43 PM (Swimming, Life, and Other Stuff!)
    The Nasti's were named the "Club of the Year" during the USMS Convention in Chicago this year!
    I'm not sure what this honor was based on but I agree we are a GREAT club! The banner will be suspended from atop the Noblesville High School Aquatic Center. If you're a backstroker you can gaze at it each lap as you swim by. Tonight we hooted and hollared a bit before our workout!
    Tonight's workout:

    *500 Free warm-up swim
    *4 X (125 free on 2:00 followed by 75 IM on 1:30)
    *200 Dolfin Kick on Back w/fins
    *8 X 75 on 1:30 (odds IM / evens Freestyle)
    *8 X 25 free w/controlled breathing 3/3/2/1/0/1/1/3(i didn't make the zero one)
    *200 Backstroke swim focusing on good turns.
    2,500 yds.

    I signed up for the Fall Classic at IUPUI Natatorium. This meet is the 1st leg of the TYR Master's Grand Prix. I did this series last year. It was lots of fun. Several forumites swim this series. I thought all 3 pools were great. (IUPUI Nat, Univ. of Louisville, and Univ. of Illinois Chicago) The meets are SCM.
  5. Can't decide....

    by , September 29th, 2009 at 08:48 PM (Elise's Fitness Fun)
    Can't decide if I want to focus on 50s or 200s for the upcoming season. Best event in high school was 200 free and I swam 200 fly and 200 back in college. I don't think I can train well for both 50s and 200s. The training regimens for the two are quite different. Really, in many ways, I'm better suited for the middle-distance. The main problem is logistics - I have to train most of the time on my own. I think it will hard to train the yardage and push hard enough on my own to be solid for 200s.

    I found myself wondering today about the sprint - middle distance thing when I did the first hour of the age-group practice. Had to take son to piano practice, so only able to do one hour. Anyway, she divides the group into middle distance and sprint lanes. I went to the sprint lane. Have to admit, I kind of miss doing really challenging sets of 200s or 300s on a tough interval. I don't always feel like I'm accomplishing much when I do 50s or 100s with lots of recovery. Maybe the running I've been doing lately is starting to make me concious of yardage and aerobic type efforts. Here is the workout for today:

    600 warm-up

    12 x 100 free pull with paddles and pull buoy on 2:00

    10 x 50 kick on :55 - did first 5 free kick and did second 5 back kick

    10 x 50 free with 10 seconds rest between each 50 - Since only able to get in 4 before getting out to take son to piano practice, did these easy.

    2500 yards
  6. Thanks Q & Fort ...

    by , September 29th, 2009 at 07:34 PM (Of Swimming Bondage)
    ... for reminding me that recovery is recovery. My Sunday definitely took more out of me than I had thought as I've actively turned my alarm off at 4:30am both yesterday and today to sleep longer. On the advice of the sages in this blog post title, I went the following workout at Lifetime in SCM, just trying to stretch out my strokes and relax for all but 4 x 25 at the end:

    • 1 x 1000: 300 free - 400 IM k/d - 300 free
    • 1 x 500: pull with buoy & paddles, breathing every 3
    • 1 x 400: IM drill/swim on all except the fly where I did kick/drill
    • 1 x 300: pull with buoy breathing every 3
    • 1 x 200: IM swim on all except the fly where I did kick/drill
    • 1 x 100: easy swim
    • 8 x 25: on 0:45, with fulcrum paddles, single arm, 4 each back & free, 4 each arm
    • 8 x 25: on whenever I damn well felt like it, 1 easy, 1 fast with the fasts in IM order
    • 1 x 100: easy

    TOTAL: 3,000 SCM


    • I have to, have to, have to remember that I just need to do things like this on the day or two after competitions. One of the things I think I do better as a Masters' competitor than I did in my prime is to really get up for a competition; the flip side of that, though, is that I'm far more wasted after a competition.
    • I had forgotten how good the fulcrum paddles are for my catch, particularly on free, but also on my backstroke. I'll be doing some work with them on all my solo workouts going forward.
    • Earlier in the morning, I had done the 6-routine stretch cord work that I've been doing, going through it twice.
    • Maybe not the wisest thing to consider, but I am going to attempt some quality work tomorrow.
    • My tri-friends have told me that the swim course this past weekend ended up being closer to 1800 to 2000 meters. Apparently, the turn buoys deflated and after they were re-inflated, they were dropped in the wrong spots. So it goes. Makes my 23+ minute time seem more realistic.
  7. Making like CVDB, Tuesday, Sept. 29

    by , September 29th, 2009 at 04:49 PM (The FAF AFAP Digest)
    I've decided to take Ande's advice and make like Cameron Van der Burgh until taper time for SCM Zones. So I plan to hit the gym 4-5x week and hit the pool 4-5x week. Pool work will consist of: (1) warm up/recovery swims; (2) hypoxic/SDK work; and (3) speed work. I don't plan on doing any aerobic work whatsoever unless I'm swimming with my team at my usual Sunday am practice. Of course, you get some aerobic work just doing what I have planned ... Bottom line: more gym, less pool yardage. Since I only plan on 50s and a couple 100s for the rest of the year and am done with my forays into 200s and the OW, I think this experiment is worthwhile. Or at least it will be a nice test to see if it works for masters ... Since I have lost some strength from almost 2 weeks off from the gym, I wish I had a bit more than 7 weeks for the experiment, but such is life. The only aerobic work I think I'll really miss is some of my kicks sets, especially with the MF. Perhaps I'll do one on occasion, if I feel the need to relieve boredom, although this might undercut the efficacy of the experiment perhaps.

    Not sure about any other cross training in the form of running or spinning ... I might do some. Any thoughts on this? I'm also unsure how much to ease off before the Sprint Classic ... I'd like to swim some fairly fast 50s there, since it's probably my last yards meet of 2009 without a full taper.


    leg extension, 90 x 3 x 10, 60 x 2 x 10 (fast)
    HS hi row, 150 x 3 x 10, 100 x 2 x 10 (fast)
    single arm standing "push" on double cable machine, 25 x 2 x 15, each arm, 30 x 1 x 15 each arm
    goblet squats, 55 x 3 x 15
    reat delt fly, 70 x 3 x 15
    leg press, 330 x 23 x 10, 250 x 2 x 10 (fast)
    rack chins (dropping ass), 3 x 15

    long arm crunches, 2 x 50
    crunches w/med ball, 2 x 25
    dead bugs, 3 x 25
    windshield wipers holding 12.5 DBs, 3 x 25
    lunge-lunge-standing broad jump, 1 x 15
    lateral box jumps for 1:00 (these are hard one the outside calf muscle -- I must never use this muscle)

    scapular wall slides, 2 x 25
    prone scapular scrunches, 2 x 25
    internal and external rotators, 10 x 3 x 15, each arm
    seated straight arm dips for RC, 60 x 2 x 25

    stretching, 15 minutes, drive to pool


    Warm up:

    400 swim
    200 kick
    200 fly drills

    Main sets:

    20 x 25, done as

    odds = UW SDK shooter (no fins, Ande )
    (3 back, 2 belly, 2 flutter)
    evens = 25 EZ

    100 EZ

    5 x (50 AFAP w/fins + 100 EZ)


    50 SDK on back, :23
    50 back, high :24
    50 free, :25 (missed turn)
    50 SDK, :23
    50 back, :25 (tired)

    100 EZ


    Total: 2250


    Could definitely feel the weights on the swim! I usually feel it the next day, but not this time.

    I realized today that I almost never do 50 frees in practice. Wonder why? I guess I'm always defaulting to backstroke. I usually just do AFAP 25s freestyle ...

    Had a random thought whilst swimming today. Why can I take out my 100 IMs like a bat out of hell, but tend to hold back on my 100 backs and 100 frees on the first 50? Why so willing to die on one, but not the other? I guess the order of strokes in the IM dictate that ... Or maybe the pain/dying in my 100 IMs have changed my race strategy for other 100s.

    Updated September 29th, 2009 at 07:43 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  8. Sarasota Y Sharks Masters 5:30 Workout -9/30/09 -SCY

    by , September 29th, 2009 at 02:49 PM (Sarasota Y Sharks Masters GOLD Workout)

    WARM UP:
    5 X 100 free 1:40
    4 X 100 kick 2:10
    4 X 100 free 1:30
    3 X 100 kick 2:10

    300 IM 5:15
    4 X 50*1 of each* 1:00
    200 IM 3:30
    4 X 50*1 of each* 1:00
    100 IM 1:45
    4 X 50*1 of each* 1:00

    4 X 300 free 4:30
    #1 moderate
    #2 each 100 faster
    #3 negative split
    #4 fast

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  9. Tuesday Sept 29 2009

    by , September 29th, 2009 at 11:22 AM (Ande's Swimming Blog)
    Tuesday Sept 29 2009

    Training for 2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach

    Entered, bot air tix, & reserved hotels

    Days till Long Beach

    Both UT men trained this morning,
    Kris on deck, saw USA Swimming biomechanics coordinator Russell Mark


    SCY no blocks
    6:30 - 8:00
    Whitney coached
    UT Swim Center diving well, decent temp
    dove in on time
    Swam with mike & beside Todd, Nate, & Jon
    WORE Briefs

    2 rounds of
    100 fr 50 fl dr 100 fr 50 bk 100 fr 50 br
    kick 50's on 2nd round

    Main Set

    [B]3 rounds: 1) fl, 2) bk, 3) br
    4 x 50 stroke desc on 50
    fl & bk on 50 br on 1:00
    8 x 25 stroke on 30 odds: easy evens: fast
    400 neg split swam it easier

    had 8:00 meeting so got out around 7:25 & missed round 4

    Updated September 29th, 2009 at 11:46 AM by ande

    Swim Workouts
  10. Tuesday September 29, 2009

    I did not get to run last night. I got home at 10, showered and got into bed. I did pack up my swim bag and had my leftovers from dinner waiting for me in a bag in the fridge.

    I then hit snooze about 4 times this morning and was 20 minutes late getting in ... I swear I'll get this down eventually.

    I just did a 200 warm-up and went right into the main set using the first part as warm-up:

    5 x 100 swim (free on 1:40 to warm-up)
    5 x 50 kick (with fins on :50)
    4 x 100 drill/swim (fr, fr, fl, bk)
    4 x 50 kick no fins on 1:10
    3 x 100 descend (1:23, 1:19, 1:15)
    3 x 50 EZ

    There was a 2 x 100 something and a 2 x 50 something but I didn't get those in.

    Goal for tomorrow dive in by 5:35 ...
  11. A sprint day for me

    by , September 29th, 2009 at 07:31 AM (Mixing it up this year)
    I did not feel terribly fast but I did attempt a sprint day today. I just expect to go so much faster than I did.

    8x100@1:45 Free #3&6@2:00 1/2 pull 1/2 kick
    5x50@1:30 Free SPRINT went 37, 36, 36, 35, 35 not fast in my book but for practice that is a typical sprint for me
    8x50@1:00 Free #3&6 1/2 pull 1/2 kick
    5x50 Free from dive as 25 sprint 25 easy
    8x25@:45 Free over kick these arms easy

    5x50@1:00 Free Right arm only w/paddle
    3x100@1:45 Free w/paddles & bouy
    5x50@1:00 Free Left arem only w/paddle
    300 Free Kick w/fins Easy

    Total 3000 yards
  12. I thought it'd be different this time

    by , September 29th, 2009 at 01:00 AM (Of Swimming Bondage)
    How much of a post-race letdown could I possibly I have, I thought, after just cruising that OW mile and sprinting a total of 400 yards yesterday? I went to Lifetime over lunch today and had the following aerobic workout planned in SCM:

    • 1 x 600: 100 fr - 400 IM k/d - 100 fr
    • 8 x 50: on 1:00, 2 each stroke, 1 drill, 1 build
    • Main set: all on 1:30/100 base
      • 1 x 500: aim for 1:12 pace
      • 2 x 400: aim for 1:11 pace
      • 3 x 300: aim for 1:10 pace
      • 4 x 200: aim for 1:09 pace
      • 5 x 100: aim for 1:08 pace

    • 6 x 50: active recovery starting on 0:40 and adding 0:05 each on

    Reality hit me quickly and I cut the above short after the 2 x 400. I was struggling to hold 1:20s on the 500 and both of the 400s. I added 8 x 50 kick on 1:00, 2 each stroke, and a 50 cool down for a total of 2,750 SCM. I then made generous use of my "found time" in the hot tub and steam room.

    I was amazed at how crushed my body felt today and it certainly wasn't due to the OW swim. Like any self-respecting slow-twitch oriented swimmer, I've made my fair share of mocking fun of sprinters over the years, but that sprint meet clearly took a lot out of me. It made me realize that I definitely need to ramp up the speed work over the few weeks as I try to swim fast at the Rowdy Gaines meet.
    Swim Workouts
  13. 2 in a row!

    by , September 28th, 2009 at 11:17 PM (Swimming, Life, and Other Stuff!)
    I made it to the pool again tonight! I swam at LA Fitness solo. I stayed true to my word and did a short workout consisting of mostly fly and back. I had to hurry and finish by 6:00 pm, a huge aqua-noodler class takes the pool over for their workout.
    I've been doing a 12 hole putt-putt course I made up this past week in PE! It's fun for the kids and since our school is so flu-ridden I was attempting to find something that wouldn't get them all coughing all over the place. It worked! I had all the 3rd-5th graders score their round and I've created par for all holes. I did a flip video tour of the course. I may try to post it tomorrow if I get started a little earlier.
    Here is my workoout for tonight:

    *12 X 50 free on 1:00 (bi-lateral 3 or 5 stroke breaths, glide before catch)
    *12 X 25 on :30 (focus as above)
    *4 X 50 flutter kick on 1;20 no fins
    *200 IM rest :30
    *4 X 25 Fly on :30 (1 down/2 up breathing)
    *4 X 50 dolphin kick on back w/zommers 1;00
    *4 X 25 Fly on :40 (2 down/2 up breathing)
    *200 IM rest :30
    *6 X 50 Backstroke on 1;00 (turns were tough, no flags)
    *8 X 25 Backstroke on :40 (attempting to dolphin off the wall) maybe I need a nose plug?

    *200 IM :30 rest
    *2 X 100 IM first one hard, rest :30, second one ez cool-down.
    2,800 yards

    Tomorrow Team Nasti starts indoor SCY practice. I am ready to move indoors!
  14. Recovery + Meet Planning, Sept. 28

    by , September 28th, 2009 at 10:28 PM (The FAF AFAP Digest)
    Did a fairly brief recovery type workout. Not quite up to cranking it all the way up today. I'd like to have a boring October; I feel like June-Sept were just crazed.


    Warm up:

    750 variety swim, kick, drill

    Main set:

    40 x 50s, done as

    1-10 = breaststroke kick @ 1:05
    11-20 = breaststroke pull @ 1:00
    21-30 = 25 easy speed fly + 25 easy @ 1:00
    31-40 = 25 UW shooter on back (no fins) + 25 easy @ 1:10

    150 EZ

    Total: 2900


    Meet Plans for 2009-10:


    I need to sort out my meet schedules for the rest of the year. Right now, I am planning on the Sprint Classic on Oct. 25 (which I wish was a week later), the Thanksgiving SCM meet at the Freedom Center (though it's not on the PV masters schedule yet ...) and a day or two at CZ SCM Zones in Flushing Meadow NY. The last two are back-to-back meets, which gives me pause. I'd like to see the order of events for these meets, so I can figure out what is doable.

    I've already swum the 100 back and 100 fly in SCM this year, so I would prefer to focus on/be able to enter without huge timing issues the 4 50s and the 100 IM in SCM. And possibly do the 100 back again. I wish there was another yards meet in 2009 where I could swim the 100 IM before the likely suit ban is imposed, but I may not get around to that as I'm swimming the 4 50s at the Sprint Classic. The Sprint Classic will be my official 5th anniversary as a competitive masters swimmer. My very first swim as a masters swimmer was the 100 IM at that meet back in 2005 in a speedo endurance tank.

    Ande has suggested that I train like Cameron VDB:

    I actually haven't watched the video yet. But I understand he has little pool time (4x a week) and mega gym today. Edit: Watched it. He seemed a little vague about the water time, referring to 3-400 recovery swims and then "high speed drills."

    This might be a good course of action for the next 6 weeks until taper time. I'm kind of done with aerobic work for a bit, though I'll get some at my usual Sunday am team practice. I'm thinking that's plenty right now ...


    My coach told me on Sunday that GMU was awarded the CZ meet again in April. Great news! This might be my taper meet for SCY, though the relays really complicate that effort. (I'm not planning a Feb. taper this year.) I'm just leery of mentioning the words "travel meet" (i.e., Atlanta) yet. It's too soon after a long Nats vaca at Indy. But I'm not planning on Puerto Rico, so it's a possibility.

    In terms of LC meets, and looking way ahead, if we don't have a LC meet in PV (or even if we do), I might opt to go to New England LC Champs in June. I guess it depends where they are ... last summer, they were at an excellent pool at Middlebury. This has the advantage of leaving July and August, which are cluttered with swim meets and vacations, free of training and taper worry. I'd probably only go to this meet if I skipped Atlanta. Have to mull the options over, and what makes the most sense for the fam.


    Jimby has now been in the woods since Friday. Poolraat skart me with talk of bears. I just hope he makes it out of the woods intact on Wed or Thurs as planned.


    Ordered a new suit today:

    There were no Pros in my size and only 3 TYR suits left in my size (at least at swimoutlet). I expect companies have been flooded by USA-S orders.

    Updated September 29th, 2009 at 10:54 AM by The Fortress

    Swim Workouts
  15. Mon Sep 28: Survived ultra distance swim

    by , September 28th, 2009 at 10:05 PM (aztimm's training blog)
    Made it to swim with the team this morning, 6am @ ASU's Rec Center (short course)
    --got in 50 pushups (normal ones!) and 2 x 1-min plank before I left home
    --got in a lane 1-slower than my 'usual', for warmup, but moved immediately after. It was one of our light turnout days (there was a triathlon yesterday, and I think a mini swim meet in town), so I was able to split a lane for the distance set...always a treat to not have to circle, especially someone that much different in speed

    around 500 warm-up, just easy/smooth free
    then the coach gave the 'ultra distance' free set or IM. I told him I didn't like either, and he told me to move over to do the distance
    3 x 800
    the first was more of an extended warm-up, I didn't really keep track of my time, I really just wanted to see if I could do an 800 straight
    the second was a little faster, especially toward the end. again, I didn't get a time
    the 3rd I kicked things up a little...I did get a time (11:10), but I think I may have done an extra 50. even if not, that isn't a bad time. my ankle was getting sore on this. was tempted to pull it, but thought I'd try it out.
    then we did a short set, 5 x 50 @ 1:10, supposed to be kick, but I did a dolphin kick breakout from walls to about 1/2 way, then easy free
    200 easy warm-down

    this was definitely the longest I've swam since my injury. when I got out of the pool, the coach asked what I thought...then I asked him if my ankle was swollen. he asked, "which ankle?" so it really wasn't.

    had a PT session later in the day, along with the balance/ball toss thing they threw in on Friday, I have a couple new exercises--
    step jumps (jump from floor up a step, quietly)
    the infamous ladder drills. it is a flat ladder, and all kinds of feet movements forward, sideways, etc.

    hoping to get to swim workout with the team in the morning, then a gym workout after work. Wed I'm hoping to work from home (want to sneak in some time to work on my garden during the morning). heading to Disneyland on Sunday...putting their free birthday thing to the test, including a character breakfast. I'm back in PHX 1 day, then fly to PA for what would have been my marathon trip, to visit family (although I'm still toying with the thought of the marathon...if only it were 2-3 weeks later)
    Swim Workouts
  16. Brick + Swim

    by , September 28th, 2009 at 09:04 PM (Elise's Fitness Fun)
    Early this morning, did 50 minute spin class and followed it up with a 3 mile run on the treadmill. Since I don't regularly do bricks, kept the run very easy with 10 minute miles. Average HR for entire brick workout was 146.

    Late this afternoon, hit the pool for a very short workout.

    Warm-up: Reverse 200 I.M. drill: free - exag. roll, breast - kick on back, back - double-arm, fly- one-arm

    6 x 50 free pull with paddles and buoy on :45

    8 x 50 kick - IMO - 2 of each - on 1:00

    4 x 25 fly - 3/4 underwater - on :45

    4 x 25 back - one-arm drill on :45

    4 x 25 breast pull - on :45

    1 x 300 free drill with fins - 75: 12 kick/3 strokes, 75: 6 kick/3 strokes, 75: 3 kick/3 strokes, 75: regular free

    1500 yards
  17. Monday Sept 28 2009

    by , September 28th, 2009 at 04:06 PM (Ande's Swimming Blog)
    Monday Sept 28 2009

    a little over a year ago the orginal Ande's Swimming Blog got shut down
    it used to rank #1 on when you google search
    swimming blog
    just googled it and it ranked 7th

    next meet is:
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach

    Entered, bot air tix, & reserved hotels

    Days till Long Beach

    Did not swim or lift on Sunday

    Got a FLU shot on Saturday

    Lifted at world gym this morning

    Both UT men & women trained this morning,
    Eddie & Kris Kim & Jim were on deck along with

    USA Swimming biomechanics coordinator Russell Mark had his underwater video equipment set up & filmed breastrokers when I walked by, they were analyzing their kick


    SCY no blocks
    6:30 - 8:00
    Whitney coached
    UT Swim Center diving well, decent temp
    dove in on time
    Swam with Paul, Mike, Brandon, & Nate beside Todd, Tyler, Amy, Larry, & Ned

    WORE Nike Briefs

    400 done 75 fr 25 fl
    300 done 75 fr 25 bk
    200 done 75 fr 25 br
    100 IM

    Main Set

    [B]3 rounds of:

    5 x 200 fr 4 on 2:40, 5th on 4:00
    1) 050 strong 150 med
    2) 100 strong 100 med
    3) 150 strong 050 med
    4) 200 strong
    5) 200 easy kick

    went 2:05 & 2:06 on 200 strong

    assigned: 4 x 250 fr
    did 3 x 50 fr 5 SDKs off each wall

    Updated September 28th, 2009 at 04:15 PM by ande

    Swim Workouts , Strength Training and Dryland Workouts
  18. Day 36


    10x50 Kick@1:30 1-5 BR/FR, 6-10 BR
    5x100 Kick FR w/fins@2:00

    6x100 FR@2:00 1-2 Swim, 3-4 Pull, 5-6 Fins and Paddles

    200 Easy

    2300 SCY Indoors
  19. Sarasota Y Sharks Masters 5:30 Workout -9/29/09 -SCY

    by , September 28th, 2009 at 01:02 PM (Sarasota Y Sharks Masters GOLD Workout)

    WARM UP:

    2 X 200 3:30
    2 X 100 1:30
    4 X 50 :45
    Swim it twice.

    1 X 200 kick 4:20
    4 X 50 kick 1:10
    1 X 100 kick 2:10
    4 X 50 kick 1:10

    4 X 200 free 3:00
    4 X 100 free 1:30
    3 X 200 IM 3:30
    3 X 100 IM 1:45

    12 X 25 :40
    Sprint 20 yards, no breath

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  20. Monday September 28, 2009

    Got out of bed! and left the house pretty much on time. If I had actually put all of my swim stuff into my bag rather than near my bag and packed my lunch rather than mentally thought about a lunch I would have been on time. I dove in a few minutes late.

    Warm-up was:
    800 mix-up strokes
    400 IM drill

    I did 600 then the 400 IM

    I joined in on the last one of:
    3 x 500 free on 7:30 (I was actually told to only do one - gotta love when your coach realizes you are a sprinter and doesn't try to kill you)

    I went a 6:49

    12 x 50 pull - I was told to them kick on :55
    Descend 1-4, 5-8 and 9-12

    100 EZ


    Not too bad for not swimming much in 3 weeks. I am really trying to work on getting into the pool on time so I can get all of the sets in.

    My plans for working out in the evening this week are up for grabs. I've got dinner plans tonight, coaching tomorrow, dinner plans Wednesday night, parent night Thursday night and dinner plans Friday night - I'm a busy girl this week.

    Dinner tonight should be late enough that I can get a run in - but the work is piling up so I might not get out of here in time. We shall see.