Ande's Swimming Blog

**ande** · June 17th, 2005, 10:12 AM

allegra coached
diving well SCY

swam several hundred warm up

12 x 25

3 rounds of
3 x 50 on :40 make it
100 back easy on 1:45
100 free fast for time then go right into a
200 kick easy
my 100 free times were 57, 56, 54

12 x 100
odds easy free on 1:30
evens 25 underwater 25 easy 25 no breath 25 easy on 1:45

weighed 213

**ande** · June 20th, 2005, 09:58 AM

Skipped training on Saturday and Sunday
I got exposed to poison IVY and have several outbreaks.

Last night I watched a movie and
went to bed around 12:45
woke up this morning at 5:45 am

whitney coached
diving well

missed warm up

4 x 100 on 1:10 went fourth in the lane and swam them easy

50 easy

4 x 200 on 2:20 lead the lane

100 easy

4 x 400 on 4:40
went 2nd on #1 then I lead 2 - 4
went 4:20 on #4

150 easy

(I didn't read the board so I had no clue what was coming next)

whitney walked up and said the next thing you're doing is a

500 free FAST for TIME

I told my lane mates I'd go around 5:15
I pushed off and held back on the first 100, concentrating on staying strong and smooth
I wound up swinning the 500 in 5:08!
which is my fastest work out 500
since I've been in masters swimming

100 easy

600 done 100 kick 100 DPS swim

**ande** · June 21st, 2005, 09:50 AM

whitney coached,
we swam LCM in the main pool

I arrived late and missed the 800 warm up and the first 50 of the main set, so I swam a 50 easy then got up and did a fast 100, but I didn't totally go for it, just kept it strong, 2 beat kicked for 75 then picked up my kick on that last 25 meters. This main set doesn't look like much on paper but it is very exhausting. I concentrated on staying long smooth relaxed and attemped to correctly split each swim

Main set
2 rounds of the following

050 fast from a dive for time
050 easy
100 fast from a dive for time
100 easy
200 fast from a dive for time
200 easy
the swims were choice, my choice was free

round 1
50 DNS
100 1:03.5
200 2:19

round 2
50 27.1
100 1:01.1
200 2:16

next set was 3 x 300
100 kick 100 IM 100 kick
this set was easy, most folks wore fins,
I don't use fins so I swam free part of the kicks,
though i did kick a little.

**ande** · June 22nd, 2005, 09:25 AM

whitney coached us in the diving well SCY

today I arrived less late than usual so I caught part of warm up
can't remember what it was

main set

16 x 50 free 3 on :35; 1 easy on 1:00

100 easy

12 x 75 3 on :50; 1 easy on 1:30

100 easy

8 x 100 3 on 1:05; 1 easy on 2:00

100 easy

50 easy

(I made all the fast ones, I had a meeting at work so skipped the next set, which was

900 done 50 fr 50 k 50 non free
all with fins

**ande** · June 23rd, 2005, 10:20 AM

whitney LCM main pool

300 sw
100 fly no board kick on belly
300 pull
100 fly no board kick on back

2 rounds of the following
4 x 25 fl desc on 30
100 im k
4 x 50 bk desc on 1:00
100 im dr
4 x 75 br desc on 1:30
100 im sw
4 x 100 fr desc on 1:30
100 easy

i swam the last 100 in the second round in 1:09

4 x 200 swim done 25 one breath, 150 fr dps, 25 back
on 3:00
went 2:34, 2:31, 2:30, 2:29

100 easy

i weighed 214 before practice
still have poison IVY
i'm going to the beach this weekend
I have 6 more practices till I go to Philmont
once I'm there I'll miss 2 weeks of training
my plan once I get back is to build back up and get in great shape for fall short course meters

**hrietz** · June 23rd, 2005, 12:57 PM

Originally posted by ande
whitney LCM main pool

300 sw
100 fly kick on belly
300 pull
100 fly kick on back

2 rounds of the following
4 x 25 fl desc
100 im k
4 x 50 bk desc
100 im dr
4 x 75 br desc
100 im sw
4 x 100 fr desc
100 easy

i swam the last 100 in the second round in 1:09

4 x 200 swim done 25 one breath, 150 fr dps, 25 back
on 3:00
went 2:34, 2:31, 2:30, 2:29

100 easy

i weighed 214 before practice
still have poison IVY
i'm going to the beach this weekend
I have 6 more practices till I go to Philmont
once I'm there I'll miss 2 weeks of training
my plan once I get back is to build back up and get in great shape for fall short course meters

Looks like a good workout. What were your intervals for the IM/stroke part of it???

**Sparky** · June 23rd, 2005, 01:43 PM

Ande,

You seem to miss a lot of warmups. Is that intentional?

Adam

**ande** · June 23rd, 2005, 02:23 PM

hrietz, i edited the post and added in intervals

sparky, i often miss all or part of warm ups, i don't recommend it
I don't use an alarm clock I just wake up when I do
my house is 40 miles from the pool
work out begins at 6:30 so I need to walk out the door 5:45
today I rolled out of bed at 5:50. Last night I took some benedryl for my poison ivy and it makes me sleepy.

I'm never sure how the traffic will be, if there's a wreck or construction, it slows me down. Also the later I leave the thicker the traffic will be

I'd rather do some training than none
I don't miss many days and I try to catch most of the main set.
the main set is where progress is made.
Warm up is to get ready for it.

today I arrived when they were pulling the 300
so I swam a 100 then kicked a 100 then we began the main set.

in the first batch of 4 x 100's i felt pretty tight and it was hard to swim a 1:20, when the 4 x 200's arrived I held faster than 1:15
per hundred on the free part. for me there's like a 10 second or mor difference per 100 when I compare my LCM training times with SCY.

ande

Originally posted by Sparky
Ande,

You seem to miss a lot of warmups. Is that intentional?

Adam

**ande** · June 24th, 2005, 10:49 AM

alegra coached us in the diving well, swam SCY

3 rounds of

200 fr cruise on
6 x 50 kick desc 1 - 3

on the kicks I'd push off streamline dolphin kick with no board on my back, when I went up for air i kicked on my side with my arms by my side, took 2 one arm strokes to set up my turn.
I picked it up on the 6th kick in each set,

my times on the 6th kick were:
round 1 34;
round 2 31;
round 3 28

6 x 150 build each 50
i averaged 1:40

I had a meeting and left practice early

I'm going to aransass pass today for the week end.

**Blue Horn** · June 24th, 2005, 10:57 AM

Don't plan on surfing this weekend. It is FLAT. There should be good fishing though. Especially for baby sharks. I have seen them pulling a ton of them out of the surf lately.

Have a good weekend.

**ande** · June 27th, 2005, 10:19 AM

this past saturday and sunday
I did a few very easy laps at the aransas pass community pool as well as a few flips off the board.

this morning
whitney coached
we swam in the diving well SCY
I arrived late again and missed warm up

3 x 400 on 5:20
desc 1 - 3 went 4:22 on #3

300 easy

4 x 300 on 4:00
desc 1 - 4 went 3:09 on #4

300 easy

5 x 200
desc 1- 3 on 2:40, went 2:15, 2:12, 2:09
#4 easy on 5:00
#5 fast for time from a push

Whitney watched and timed #5
I did it in 1:54, out in 56 back in 58
This is my fastest in practice 200 scy free in years

Easy 100

6 days till I leave for philmont
Friday will be my last work out till I get back on the 18th

**ande** · June 28th, 2005, 10:50 AM

whitney coached LCM main pool

missed warm up

16 x 25 fl on 30, did dolphin kicks then swam one arm fly or easy free

500 done 100 fr 100 scull 100 free 100 scull 100 free

8 x 50 back on :50

500

16 x 25 br on :30

500 kick held 100's under 1:45

8 x 50 fr on :40

100 easy

remember my "I wanna get my 6 pack back" lyric?

this morning bob cole read it on the radio on 98.1 FM in austin.

**Old Flyer** · June 28th, 2005, 02:28 PM

Ande,
You have a lot of repeats of 25 or 75 length in LCM workouts. Do you stop mid-Pool? Can you stand there? When you start again do you push from the bottom, or use a water polo start?

**ande** · June 28th, 2005, 03:31 PM

there's a mark in the middle of the pool
the pool is 9 feet deep
so we tread water or gently hold the lane rope.

so it's water polo start
ande

Originally posted by Old Flyer
Ande,
You have a lot of repeats of 25 or 75 length in LCM workouts. Do you stop mid-Pool? Can you stand there? When you start again do you push from the bottom, or use a water polo start?

**Jeff Commings** · June 28th, 2005, 04:07 PM

Ande, I remember when Eddie had us doing 25s, we would essentially do 50s. We'd stop in the middle of the pool, but two or three seconds before the sendoff, a lot of us would start swimming. Usually the rest was 10 seconds, so the rest was minimal anyway.

It sucks to be in a deep pool and only have a lane rope to grab. It doesn't help. Plus, I swam in the lane next to the girls' distance swimmers, so you couldn't hold on the rope for fear of getting whacked by a freestyle arm going the opposite direction.

**SwiminONandON** · June 28th, 2005, 04:19 PM

I love doing 25s from the middle of the pool (as long as it's a shallow pool) ... and I agree swimming in deep pools only having the lane line is rough ... I think my underarms are callused from it ...

**ande** · June 29th, 2005, 11:08 AM

scy, whitney, diving well

8 x 150 on 2:00 desc 1 - 4
went 1:31 on #4 and 1:30 on #8

400 75 fr 25 bk

8 x 150 on 2:15 desc 1 - 4
100 kick 50 stroke IM order
went 1:45 on #8

400 easy

14 x 50 on 1:00
odds declining breaths per 50; 7 breaths on # 1, 6 on #3, ... down to 1 on #13; did #13 no breath
evens 25 fast 25 easy

100 easy

2 more work outs till I leave, I'm on the fence

**ande** · June 30th, 2005, 09:41 AM

lcm, whitney main pool

2 x (200 fr, 150 br, 100 bk, 50 fl)

6 x 50 done 25 fr 25 br

200 im 70% went 2:58

6 x 100 done 50 fr 50 IM

200 IM 80% went 2:48

6 x 150 done 50 fr 50 im 50 fr

200 IM 90% coach timing
I did it in 2:32

100 easy

one more practice till I leave for new mexico
weighed 218