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Thread: Ande's Swimming Blog

  1. #201
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    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

  2. #202
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    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
    Last edited by ande; June 20th, 2005 at 05:04 PM.

  3. #203
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    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.

  4. #204
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    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

  5. #205
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    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
    Last edited by ande; June 23rd, 2005 at 03:05 PM.

  6. #206
    Very Active Member hrietz's Avatar
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    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???

  7. #207
    Active Member Sparky's Avatar
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    Ande,

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

    Adam
    Adam Richter
    "It is better to ask some of the questions than know all of the answers." óJames Thurber

  8. #208
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    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

  9. #209
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    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.

  10. #210
    Very Active Member Blue Horn's Avatar
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    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.

  11. #211
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    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

  12. #212
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    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.

  13. #213
    Active Member Old Flyer's Avatar
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    mid-pool rest

    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?

  14. #214
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    Re: mid-pool rest

    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?

  15. #215
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    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.

  16. #216
    Very Active Member SwiminONandON's Avatar
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    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 ...

  17. #217
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    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

  18. #218
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    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

  19. #219
    Very Active Member SwiminONandON's Avatar
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    Ok, first of all when you refer to a 25 IM is that IM order on the 25s? How would a 25 IM work?

    Secondly, have a fantastic trip! We'll miss you!

  20. #220
    Very Active Member valhallan's Avatar
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    Originally posted by ande
    one more practice till I leave for new mexico weighed 218
    This is how Marlon Brando started out
    Have a great trip, and thanks for sharing your workouts.

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