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  1. First LC Workout, Wed., June 22

    by , June 22nd, 2010 at 11:29 PM (The FAF AFAP Digest)
    Swim/LCM/Team:

    2 x 25 abs
    1:00 plank
    50 flutter kicks on back
    30 med ball tosses

    Warm up:

    600 swim, middle 200 stroke

    600 kick, middle 200 w/o board
    (I didn't use a board.)

    200 IM, 25 drill/25 swim

    Main Sets:

    4 x 50 kick w/fins @ 1:00
    (I worked them pretty hard -- went 32-33.)

    300 w/fins
    (Went out too fast, felt dreadful.)

    4 x 50 kick, no fins, use paddles as a "kickboard"

    300 pull

    12 x 100 @ 2:00

    3 x through:
    75 free/25 stroke
    50 free/50 stroke
    25 free/75 stroke
    100 fast

    We were supposed to descend 1-4. I didn't do that. I went a mod cruise pace on 1-3 and went fast on the last one. I did numbers 4 and 8 backstroke with fins and went 1:11 and 1:08. On the last four, my arms were tired and i kicked them. On 12, I kicked backstroke and went a 1:05. I was really gasping for breath after the fast ones. And I was exceedingly surprised by my times -- much faster than I thought I'd go. My lanemate did all the stroke portions
    fly.

    100 EZ

    Total: 3700 meters

    -------------------------------------------------------
    Commentary:

    The pool was so long. So long. It almost made me glad I'm not focusing on LC this summer.

    I may try to sneak in one more swim tomorrow morning. But it might feel pretty dismal coming so close on the heels of this workout.

    I'm blogging from my iPhone. My Internet service was down today, broken router. It's damn inconvenient timing. Mr. Fort had to go to a friend's house to print out our boarding passes. We also got an ipad for the trip, but our computer won't recognize it. Bummer cuz I can't download anything.

    Back to packing!

    Updated June 22nd, 2010 at 11:39 PM by The Fortress

    Categories
    Uncategorized
  2. Tues 06/22/2010: AM Run & Lunchtime swim

    by , June 22nd, 2010 at 06:25 PM (aztimm's training blog)
    got out for my planned run this morning. my goal distance was at least 7.6 miles, which I easily blew away. temp was an almost refreshing 75F when I started, approaching 80 when I finished.
    Garmin stats--
    Time: 01:12:09
    Distance: 8.47 mi
    Elevation Gain: 61 ft
    Calories: 1,137 C
    Avg Pace: 08:31 min/mi
    Avg Moving Pace: 08:26 min/mi
    Link to Garmin Connect

    notes--
    * my right shin/calf were really bothering me as I started. so much so that I nearly didn't run. but I thought that I'd at least give it a shot. once I got going, I was fine.
    * took a different route today. I did take Camelback Rd east, was going to do my usual boomerang turn onto the canal there, but saw someone crossing Camelback going the other way along the canal....so I followed.
    * took the canal just past the Arizona Falls, an SRP and City of Phoenix joint project. After a quick restroom stop, I ran across the canal via a very nice bridge located there. this is quite amazing to have waterfalls like this right in the city.
    * my pace wasn't too hot for the first half. after my pit stop, my pace dropped to about 10-15 sec/mile faster than before, with a nice 8:09 last full mile, and a 7:02 pace for my almost 1/2 mile end.
    * there were tons of people out along this segment of the canal. and most were really running; it is great to see so many other runners out. even if we're different speeds, it helps motivate me, much more than the typical bikers and dog walkers (there were some of those groups too).

    for the first time in a while, when I got back to the gym (24 Hour Fitness, 32nd St & Camelback), I jumped in their pool (SCM), did an easy 200 to mostly stretch out my legs. water temp felt cool at first. the water was very cloudy, so I almost didn't go in, but I saw a couple of others in so thought it should be ok....




    then made it to the lunchtime swim workout with the team, Mesa Kino Aquatic Center (SCY)
    coach Laurel on deck

    got in 300 warm-up choice

    10 x 100...
    4 @ 1:40 (did them IM)
    3 @ 1:35 (did 1 IM, 2 50 fr/25 br/25 fr)
    2 @ 1:30 (did 50 fr/25 br/25 fr)
    1 @ 1:25, did 50 fr/25 br/25 fr

    5 rounds of--
    3 x 50 easy kick w/fins @ :55 (I did long dolphin kicks off walls into flutter)
    1 x 150 FAST swim w/fins + paddles @ 2:00

    100 easy

    100 FAST, staying within 5% of the 150s above (Laurel told me 1:13, I came in on 1:11)

    200 easy warm-down

    total: 3200 yards (plus 200m earlier)

    notes--
    * we had an extremely light turnout, I'd guess 10 people. There were 3 fast guys, me, and the others seemed to do something completely different. I attempted to hold with the fast guys...
    * before we began the first set, Laurel asked if I'd do IM, and I said it would depend on the intervals. I probably could have done a couple more full IM's on 1:35, but I was afraid my legs would cramp up. But I didn't want to miss out on some breast.
    * those 150s with fins + paddles were quite a challenge, especially trying (unsuccessfully) to keep up with the fast guys. evidently I held around 1:30, but it sure didn't seem it at the time. I don't know...I can run and feel mostly ok, but that almost made me want to vomit.
    * the fast 100 was a good finale. I was surprised we didn't do blocks, at least our small core group, since we all had one available. I told Laurel I should be able to go under 1:10, but my legs were shot.
    * so in the last day, I've swum LCM, SCM, and SCY. I figured the gym pool was SCM since my stroke count was a bit off, but I asked anyway just to make sure. other than the cloudiness, it seemed pretty nice, and I'll have to remember that one if I need a backup.


    planning to swim with the team tomorrow morning then weights after work.
    Categories
    Swim Workouts , Running
  3. DPS Switch?

    by , June 22nd, 2010 at 05:47 PM (Of Swimming Bondage)
    I was out late last night for a USAS team board meeting, late enough that I wasn't willing to sacrifice my sleep to get to Cactus. I'm aiming now to try to make 3 of the 4 "harder" workouts that Laura offers each week (e.g., Tu/Thu tend to be easier), so it wasn't a big deal to miss it. The extra sleep was good and I knew I'd be able to grab a little time at Lifetime to do the following:

    • 1 x 600: 200 fr, 200 IM k/d, 200 fr
    • 4 x 300: on 4:30, pull w/buoy working on:
      • DPS -- aiming for 13 strokes each lap
      • Breath control -- not breathing 2 strokes in and 2 strokes out of the turn, then every 3. For me, this means 4 breaths per lap.
      • Fast turns

    • 4 x (4 x 50): on 1:00, each 4 as follows
      • #1 : backstroke single arm w/fulcrum paddle
      • #2: free, zipper/fist going down, swim back
      • #3: fly, SDK on back, SDK on stomach
      • #4: breast, w/dolphin kick down, w/flutter kick back

    • 8 x 25: on 1:00, odds easy, evens AFAP
    • 1 x 200: cool down

    TOTAL: 3,000 SCM

    Commentary:

    • My DPS Switch title refers to my impending sprinter wannabe season. I tried alternating the fast 25s between my "normal" fast stroke and a stroke where I primarily focused on stroke rate, but threw DPS out. On the "normal" fasts, I was going ~0:14 with 15 strokes. On the "spin" fasts, I was going ~0:13low with 17 and 18 strokes.
    • This leads me to wonder if, as I think about doing the 50 (and maybe the 100), I need to be concerned more with Stroke Rate (SR) and less with Stroke Length (SL). As SL is, I believe, one of my strengths for my mid-d to distance races, I'm well conditioned and oriented towards that. However, as anyone knows who's seen me swim, my SR is slow. I have lots of time to think about this, but this small little set today certainly leads me to think I need to focus more on SR as I try to sprint.
    • Here's another question for Fort and anyone else who does sprint sets with long rest solo: what the hell do you do with yourself while resting? I was only doing 25s on 1:00 here, essentially 50s on 2:00 and I got bored just sitting around waiting for the next one. I always heard sprinters wonder how distance swimmers didn't get bored just cranking out lap after lap, but this was way more boring.
    • Maybe there's a waterproof iPad coming out so I could read while resting?
    • Oh, I also "ran" a whopping 1.25 miles on the treadmill before the workout (5 min walk, 4 min run, 1 min walk, 3 min run, 2 min walk).
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout -06/23/10

    by , June 22nd, 2010 at 05:04 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    5 X 100 free 1:45
    5 X 100 kick 2:30
    5 X 100 50 stroke/50 free 2:00

    1 X 400 free 6:40
    4 X 100 free 1:40
    1 X 300 free 4:40
    6 X 50 free :50

    1 X 100 stroke 2:15
    2 X 50 stroke/fast 1:30
    Four times through. IM'ers: 1 round of each.

    WARM DOWN: 4 X 50 easy 1:00

    3900M
    Categories
    Swim Workouts
  5. Tuesday, 6/22/10

    by , June 22nd, 2010 at 01:17 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo
    Recovery day

    Warm-up
    300 choice
    (did free and back)
    300 scull (position 1, 2 and 3)
    4 x 50/50 Build
    (swim time around 43)
    8 x 25/30 (#3 & #7 FAST)
    (1-4 free, 5-8 back)

    Main Set:
    Speed Play Set:
    Repeat following 3 times this is continuous!
    125ez-25fast-100ez-25fast-75ez-25fast-50ez-25fast-25ez-25fast
    (rounds #1 & #3 were free, #2 was back)

    Sculling with Fins
    2 x 50/5sr Forearm Scull(#1)
    1 x 50/5sr Major Stroke Build
    2 x 50/5sr Mid-Scull(#2)
    1 x 50/5sr Major Stroke Build

    Cool down
    100 easy swim

    Total: 2900 meters
    Categories
    Uncategorized
  6. Tuesday Jun 22th 2010

    by , June 22nd, 2010 at 11:28 AM (Ande's Swimming Blog)
    Tuesday Jun 22th 2010

    weighed 217

    Subscribe to Ande's Swimming Blog


    LCM
    Whitney Coached
    6:30 to 8:00
    Austin UT Swim Center
    swam with todd, tyler, john, paul, ned, sharon, & Kelly
    dove in at noon
    wore b 70 jammer

    WARM UP
    400 done 75 fr 25 fl
    400 done 75 k 25 bk
    400 done 75 fr 25 br

    MAIN SET

    3 rounds of
    25 str 25 fr
    50 str 50 fr
    75 str 75 fr
    100 str 100 fr
    rest to regroup
    400 fr dps
    rest about 1:00
    1) fl
    2) bk
    3) br

    10 x 50 on 1:20
    odds 25 bk spin dril 25 easy
    evens 25 fast 25 easy

    200 easy

    then I though I was done
    I was walking to go to the locker room & UT coach kim said, We're doing the kick set wanna join us
    so I said sure

    8 x 100 k FAST on 3:00
    1) 1:15.4
    2) 1:18.4
    3) 1:18.4
    4) 1:19.4
    5) 1:20.3
    6) 1:21.8 kim asked me to stay streamlined the whole way, which hurt really bad, & I had a foot cramp
    7) 1:22.3
    8) 1:19.3
    ave 79.41
    dove #1 pushed 2 - 8


    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX
    entered:
    Fri
    8 50 Freestyle,

    Sat
    20 100 Butterfly,
    22 50 backstroke,

    Sun
    28 200 Individual Medley
    50 breastroke, &
    50 butterfly


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
    Entered Zones yesterday & got my hotel
    Categories
    Swim Workouts
  7. From Chloe.... MIMS recap

  8. 6/21-6/22

    by , June 22nd, 2010 at 09:00 AM (The Labours of SwimStud)
    Did some swimming the last 2 days...i'll get to that.
    I lifted yesterday in the morning for about 45 minutes...it went well.

    6/21
    Swimathon
    Swam 5000 yards--I broke mine into 500 yard blocks..which was hard enough because of the number of kids leaping about in the way hehe...my shoulders were aching...

    6/22
    Morning Workout.
    500 Swim was written as an 800 but I arrived a few minutes late and I needed a few mis warm up stretches.

    4 x through
    4 x 100 1:30 desc.
    4 x 50 :50

    1 x 250 1:30 Pace Was meant to be 500 but my shoulders weren't complying after the 5k and swimming at threshold.
    1 x 100 2:00 fast
    1 x 250 1:30 was meant to be 300 I did what I could.
    1 x 100 2:00 fast.
    1 x 100 1:30
    1 x 100 2:00 fast.

    600 EZ

    The faster swimmers got the full 4500 done but I did what I could. 1:30 pace is right on threshold for me. if I hadn't done the 5k yesterday I'd probably have been ok. the distance stuff is tricky for me...I still can't keep a solid pace going once my shoulders have heated up. Still a good workout. I didn't dog it...a few more group workouts and I should feeel the difference.
    Categories
    Uncategorized
  9. Strong back day today

    by , June 22nd, 2010 at 08:31 AM (Mixing it up this year)
    Took a little while to get moving but once I was into it wow. I realy need those warmups and warm downs as I realized this past weekend. The older I get the more I have to loosen up.

    400 Free
    300 Free kick w/fins
    200 Free pull w/paddles & bouy
    100 Free
    600 Back kick drills w/fins alt. streamline, fashion model and partial recovery
    10x100@2:00 as 50 free/50 back pull w/paddles went 1:43, 1:41, 1:40, 1:40, 1:38, 1:38, 1:38, 1:38, 1:38, 1:38
    200 free kick w/fins easy
    200 free w/fins 10 kicks then stroke strong
    300 free relaxed swim
    100 1 arm fly
    100 Free easy

    Total 3500 meters
    Categories
    Uncategorized
  10. Monday 06/21/2010: Monday workouts

    by , June 22nd, 2010 at 02:35 AM (aztimm's training blog)
    made it to swim this morning, Kino Aquatic Center (LCM)
    swam with the Senior 1-2's, coach Roth & Paul on deck

    300 warm-up choice

    3 rounds of--
    50 fly @ 1:00
    100 back/breast @ 2:00
    3 x 50 @ 1:00, breathing drills

    10 x 100 kick (I did breast), intervals...
    4 @ 2:30, 3 @ 2:20, 2 @ 2:10, 1 @ 2:00

    8 x 50 drill @ 1:10, catchup/skate

    100 easy cool-down

    total: 2700m

    notes--
    * just 3 masters swam with the kids today...Lindsay, Amy, and I. we were all in adjacent lanes. oddly, I ended up in a lane with 3 gals, and Amy in a lane with 4 guys.
    * when we started the 3 round set, the gals just hung on the wall, expecting me to lead. I told them I was going last... I did 1-arm fly drills. but on the back/breast leg I was catching one of the gals. she had an odd kick, seemed off-center. after we finished, I told her she should ask Paul to look at it.
    * the kick set was a killer. I don't recall a single time that I've kicked so much in one workout...let alone breaststroke. Coach Roth said we had a choice of breast or free w/board, and about 1 or 2 in every lane did breast. After I finished, Paul asked me how it was...I told him it might not have been so bad if I hadn't run 14 miles yesterday. After the kids in the next lane heard that, they were in awe...had a bunch asking me about running then.
    * Coach Roth was all into those drills, to the point of explaining for 5+ min why we should be doing them. he lost me after 30 sec, I can only imagine a kid's attention.
    * after I got out, I chatted with Laura a bit. she asked how it was, I told her about the kick set, and she said that I should be ready for a 200 LCM breast. I also told her that I prefer Paul in charge, but I think it is just getting used to someone new; I've known Paul and Laura since 1999ish.


    then I stopped by the gym on my way home from work. didn't have as much time as I would like, but got in the following...

    Elliptical: 14:00, 1.54 miles, 183 cal, crossramp 8, resistance: 8
    for 5 min, 9 for 5 min, 10 for 2 min, 11 for 1 min, then a min at 8 to
    cooldown

    Bench: 1 x 15 x 45, 3 x 10 x 135, 2 x 7 x 155, 1 x 6 x 175
    Multi machine front lat pulldowns: 1 x 15 x 90, 2 x 12 x 135, 2 x 8 x
    150
    Multi machine seated row: 1 x 15 x 90, 3 x 10 x 135
    Multi machine triceps rope pulldowns: 1 x 15 x 50, 2 x 10 x 70, 2 x 7
    x 80
    Biceps preacher curls: 1 x 15 x 65, 3 x 10 x 80
    Leg raise: 3 x 15
    Plank: 4 min done as a min normal, a min right, a min left, and a min
    normal. The last min had 2 x 10 sec of opposite arm/leg combos

    notes--
    * since i had less time, I decided I could do a bit of everything poorly, or do a little less than normal and do a good set of each. I went with the 2nd.
    * I don't try my max bench too much, but felt pretty good today so gave it a shot (with a spotter). 6 reps of 175 is pretty good for me. If I'm daring the next time I lift, I may try 180; actually easier since I can put a 25 on each side.
    * I kind of wanted to do the double cable pull machine flys. when I first went over there, someone was using both, so I did the lat pulldowns. as I was doing that, one of them opened up...only to get another group. then when I moved to seated row, another guy jumped on one machine. usually those machines have no one at them, don't know what it was tonight.
    * my leg raises felt surprisingly strong tonight. there's 2 of the throne-type things I use, one has a beam behind one side, but this one did not. maybe by not doing 1-2 exercises, my stomach had more strength for those.


    heading to bed very soon, then up early for a run before work. then planning to get to the noon swim workout at Kino. I need to pick up some zinc oxide or something, my nose has been peeling horribly (I think that's what I used when I lifeguarded; but I keep getting comments from everyone about being very tan). I have a dentist appt around 5pm tomorrow.
  11. Back from the beach

    by , June 22nd, 2010 at 01:18 AM (Elise's Fitness Fun)
    Was at the beach from Wednesday, June 16 until today. I blogged Wednesday and Thursdays runs at the beach. Wednesay's run was actually done on the beach without shoes. Thursday's run was done on the bike/run path along the road and definitely with shoes. Took Friday and Saturday off.

    Sunday, went to the Destin Y and did the following:

    Warm-up: 400 Reverse I.M.
    8 x 50 Free on 1:00

    10 x 100 Free on 20 seconds rest - held 1:10

    200 easy

    2000 SCY

    In the early evening, went for a 40 minute run on the beach without shoes.


    A month after Nationals, and I seem to have only put on a pound. Interestingly enough, I see that my upper arms have shrunk while my hips seems to have grown. I had thought about starting on a triathlon program this week to do a sprint tri in August. Was kind of looking forward to doing some tough workouts and hoping to drop a few pounds. With the heat, I can't seem to get very excited about getting in shape to do triathlons. Plus, I seem to have kept my various medical ailments under control with what I've been doing up until this point. Not really sure I want to risk "medical stability" by taking on a triathlon trainng program.

    I need some kind of goal to shoot for to get me motivated to work out. Guess I'll sleep on it and figure things out tomorrow.
    Categories
    Uncategorized
  12. Monday, June 21

    by , June 21st, 2010 at 11:36 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    16 x 25 shooters w/MF
    belly, left side, right side, back

    Main Sets:

    10 x 100 kick-pull @ 1:30
    50 free kick on side (left, right) + 50 free w/paddles & fins

    1 x 50 scull
    1 x 50 AFAP back w/fins (went 23.5-24)
    1 X 50 EZ
    1:00 vertical breast kick

    6 x 100 @ 1:50
    odds = breast pull
    evens = russian breast drill
    (focused on not undulating on pull down)

    1 x 50 scull
    1 x 50 AFAP back w/fins (23.5)
    1 x 50 EZ
    1:00 vertical breast kick

    10 x 100 kick-swim @ 1:30
    odds = 50 dolphin kick w/board + 50 single arm fly
    evens = 50 back kick + 50 back

    1 x 50 scull
    1 x 50 fast breast w/fins (cramped, went 31+)
    1 x 50 EZ
    1:00 vertical breast kick

    6 x 100 @ 1:30
    free pull w/paddles

    100 EZ

    Total: 4750

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


    Commentary:

    Posting this after the longest Monday night summer league meet ever ... The team had to get a special exemption to keep the pool open longer, the two teams were so big. I am dead from standing for so long in the heat. Lots of breaststroke DQs as usual. It's amazing the bizarre stuff you see on the evilstroke -- one kid took 4 breaststroke kicks while still fully submerged on the start. I had to DQ a fast USA kid because he was fully submerged before touching the wall on his backstroke finish. The kids think it's cool to have to that long dive to the finish, but it can be illegal.

    I felt much better in the pool today after eating more normally yesterday (and retoxing ). I was pretty surprised I still had good speed on my AFAP 50 backs. Actually, I felt like I had good leg speed, but not good arm speed.

    As my vaca approaches, I am somewhat bummed I have to be out of the water for another 2 weeks. I feel like I am just getting back in shape. And I know 2 weeks out of the pool, even with other exercise, will require a new start up period. And Jimby has warned me this is NOT a good thing. Oh well, at least my shoulders will be well rested.

    I am frighteningly busy the next 2 days, but hope to get in a quick gym session tomorrow and go to my first LC practice of the season tomorrow night. I'm sure that will be a kick in the pants.

    I need to pack ... I abhor packing.

    Updated June 21st, 2010 at 11:58 PM by The Fortress

    Categories
    Swim Workouts
  13. Monday, June 21

    by , June 21st, 2010 at 11:35 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    16 x 25 shooters w/MF
    belly, left side, right side, back

    Main Sets:

    10 x 100 kick-pull @ 1:30
    50 free kick on side (left, right) + 50 free w/paddles & fins

    1 x 50 scull
    1 x 50 AFAP back w/fins (went 23.5-24)
    1 X 50 EZ
    1:00 vertical breast kick

    6 x 100 @ 1:50
    odds = breast pull
    evens = russian breast drill
    (focused on not undulating on pull down)

    1 x 50 scull
    1 x 50 AFAP back w/fins (23.5)
    1 x 50 EZ
    1:00 vertical breast kick

    10 x 100 kick-swim @ 1:30
    odds = 50 dolphin kick w/board + 50 single arm fly
    evens = 50 back kick + 50 back

    1 x 50 scull
    1 x 50 fast breast w/fins (cramped, went 31+)
    1 x 50 EZ
    1:00 vertical breast kick

    6 x 100 @ 1:30
    free pull w/paddles

    100 EZ

    Total: 4750

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


    Commentary:

    Posting this after the longest Monday night meet ever ... The team had to get a special exemption to keep the pool open longer, the two teams were so big. I am dead from standing for so long in the heat. Lots of breaststroke DQs as usual. It's amazing the bizarre stuff you see on the evilstroke -- one kid took 4 breaststroke kicks while still fully submerged on the start. I had to DQ a fast USA kid because he was fully submerged before touching the wall on his backstroke finish. The kids think it's cool to have to that long dive to the finish, but it can be illegal.

    I felt much better in the pool today after eating more normally yesterday (and retoxing ). I was pretty surprised I still had good speed on my AFAP 50 backs. Actually, I felt like I had good leg speed, but not good arm speed.

    As my vaca approaches, I am somewhat bummed I have to be out of the water for another 2 weeks. I feel like I am just getting back in shape. And I know 2 weeks out of the pool, even with other exercise, will require a new start up period. Oh well, at least my shoulders will be well rested.

    I am frighteningly busy the next 2 days, but hope to get in a quick gym session tomorrow and go to my first LC practice of the season tomorrow night. I'm sure that will be a kick in the pants.

    I need to pack ... I abhor packing.
    Categories
    Swim Workouts
  14. 6/21/10 workout

    Swam this evening on my own. Felt the need to relieve some work stress and this is the best way I know how. Been thinking about things with this new project I have thrown at me. Im gonna try like hell to get at least 4 days in a week. Figure if I can do that I might still do a meet or two this summer.

    25 yard pool
    Warmup
    500 whatever
    10x50's @ 50 drill/swim

    Main Sets:
    5x100's free on 1:20 decend, 1:07, 1:04, 1:01, 59, 57

    10x50's @ 45 kick w/ fins, 1st 25 kick down only fast, 2nd 25 swim back fast, did odds fly, evens free

    4x300's pull free @ 4:00 these were decend and working them with plenty of rest, 3:20, 3:15, 3:10, 3:05

    300 kick no fins, butterfly kick on back

    5x100 IM's @ 1:20 held 1:12's just cruise

    200 warmdown

    Plan on swimming in the morning with age groupers.
    Categories
    Uncategorized
  15. Monday at St Charles

    by , June 21st, 2010 at 07:50 PM (Adventures in Swimming)
    Coached the Sharks SCY Inside

    Warm Up
    300 Swim, 200 Kick, 200 Pull

    Set 1
    4 x 25 Kick :05 r
    2 x 50 Drill/Swim by 25 :10 r
    3 x 75 Descend :15 r
    Repeat

    Set 2
    4 x 125 75 DPS, 50 Increase speed, Maintain Stroke count :15 r

    Set 3
    200 Swim Good Effort :10 r
    4 x 25 Kick Recover :10 r
    2 x 100 Swim use 6 beat kick on last 25 of each 100 :15 r
    100 EZ
    1 Min rest, Repeat

    Warm Down
    6x25 Drill/Swim/Whatever

    I swam this after work. There must have been 30 5-8 year olds having
    lessons while I was swimming. Those are some BRAVE Instructors!!!
    Categories
    Uncategorized
  16. Saturday's Madness

    by , June 21st, 2010 at 07:42 PM (Adventures in Swimming)
    Coached the Sharks SCY Outside

    This is a modified version of a couple of different workouts I found here. Thanks!!

    WARM UP
    600 Swim, Nice and easy, mix in a drill or kick Every 4th length
    Try These ~ CATCH UP, FTD, FTD CATCHUP (MY Favorites)
    Or Right Arm with Left arm in front and vice versa
    3 Strokes ~ balance face up w/6 kicks 600/600

    SET 1
    4 X 75 BUILD @ 1:05 (about 10 sec rest)
    3 X 100 NEGATIVE SPLIT @ 1 :25 (about 15 sec rest)
    2 X 125 PULL @ 1:45 (about 15 sec rest)
    3 X 100 DESCEND @ 1:30 (about 20 sec rest)
    Go for it on #3, Use the 1st 2 kicks to recover,
    Give # 4 a SOLID Effort
    4 X 75 KICK @ 1:30 (about 10 sec rest) 1450/2050

    SET 2
    6 X 100 Distance Pace @1:25 (about 10 sec rest)
    Masters Minute Rest
    600 1 EZ 1 HARD, 2 EZ 2 HARD, 3 EZ 3 HARD, 3 EZ 3 HARD
    2 EZ 2 HARD, 1 EZ 1 HARD
    Masters Minute Rest
    6 X 75 DP-2 @ 1 : 05 (about 10 sec rest) 1650/3700

    10 Minute Floaty Time (Special Request last week) or
    ?? x 50 SWAM AS
    2 X 50 ON :60
    2 X 50 ON :55 ETC
    TILL YOU CANT MAKE IT.
    DO 1 MORE EZ, YOULL DO 12 IF YOU MAKE :35 TWICE
    Warm Down or
    Bonus Set 25 UW Dolphin, 25 EZ, 25 No Breath ~ :10 or so rest Repeat ??

    We had 3 guest and a swimmer from a year or so ago rejoin.
    I didn't get to swim this, I went home and raked the grass I cut 2 days ago
    (about 1.5 Acres) and spread it on our garden yo help keep the weeds down.
    Then it was Kalhua, coffee, and chocolate Milk on ice time. YUM!!!
    Categories
    Uncategorized
  17. Double Monday Jun 21th 2010

    by , June 21st, 2010 at 05:27 PM (Ande's Swimming Blog)
    Double Monday Jun 21th 2010

    I plan to train doubles M W F this week & next


    Subscribe to Ande's Swimming Blog


    weighed 217 after practice

    scy
    Whitney Coached
    noon to 1:15
    Austin UT Swim Center
    swam with james fike, Beimir, & ned
    dove in at noon
    wore b 70 jammer

    WARM UP
    2 rounds of
    300
    200
    100 k went 1:09 & 1:04

    MAIN SET

    10 x 50 on 35
    made it

    6 x 150 on 2:15

    10 x 50 on 35
    made it


    assigned 6 x 150 on 2:30
    did 6 x (50 fr bk, 50 rest, 50 fr bk)

    10 x 50 on 34
    made it

    100 easy

    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX
    entered:
    8 50 Freestyle,
    20 100 Butterfly,
    22 50 backstroke,
    28 200 Individual Medley,
    50 breastroke, &
    50 butterfly


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
    Entered Zones yesterday & got my hotel
    Categories
    Uncategorized
  18. Sick Nutrition

    So I finally caught something. And it is TERRRIBLEEEE!!!
    Really - I'm whining, imagine me with a high pitched voice and the crabby moaning sound.

    If I am Superman, then sinus infections are my kryptonite. I get one of those and you can count me being pretty much down for the count for 1-2 days minimum. I'm usually tired because i don't sleep, dizzy because I don't breath (and sometimes eat) and unable to sleep because I can't breath and I'm dizzy.. Its really a vicious circle.
    Fortunately - someone out there invented the Neti Pot, and someone else out there invented Mucinex. If I ever meet either of those people I will offer to kiss their feet and father their children.... Not that that is awkward at all.

    ..... NUTRITION! Right.....

    So our metabolism can be kept akin to a fire. Hence why we burning calories right? So the problem with being sick is you don't want to eat. Your fire can't burn without fuel. Even if you have a lot of fat stored away (like I do), that's more like wet wood that doesn't burn until you have a hot enough fire going in the first place. So you REALLY have to eat when you're sick. Not A LOT by any means, but enough to sustain a healthy metabolism.

    So now the question begs - what nutrition defines PROPER nutrition while you're sick?

    Here's what I think I know:
    Proteins are designed to burn hot and build muscles.
    Veggies are designed to fill you up and give you essential nutrients without giving you a lot to burn.
    Fruits are there for quicker energy and for nutrients.
    Grains are there for longer burning energy (assuming they're complex) and fiber.

    So when you're sick in bed - you don't need fruits as badly, because you're not going to be doing anything rigorous that will require a quick boost.
    If you're not hungry, the veggies aren't going to give you too much to burn, and they'll fill you up, so they're slightly more necessary.
    Whole grains are going to give you some longer burning energy and some healthy nutrients.
    Protein .... well IMHO you ALWAYS need some good ol' protein in the diet. Something low in saturated fats... like turkey or chicken.

    So after this weekend of being sick and thinking through the whole shindig- my goal is to keep some whole wheat turkey noodle soup with veggies frozen around the house. It will provide a healthy amount of protein while giving me the complex carbs and nutrients that I need! Plus - if its home made - its something new for me to learn how to cook. I call that a win win situation.

    What is your "kryptonite" ?
    What do you eat when you're sick?

    What is your favorite activity (aside sleeping) to do when you have a sick day? (Anyone who says the Price is Right automatically wins +1 for the day)
  19. Sarasota Y Sharks Masters 5:30 AM Workout -06/22/10

    by , June 21st, 2010 at 03:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    5 X 100 1:45
    4 X 200 3:20

    9 X vertical kick on 1:00/ :40 on-:20 off

    SCY

    4 X 250 free 4:00
    #1 200 moderate/50 fast
    #2 150 mod/100 fast
    #3 100 mod/ 150 fast
    #4 250 fast

    1 X 200 IM 3:30
    4 X 50 1:00
    50's: Round 1 fly, round 2 back, round 3 breast.
    Break between rounds.

    10 X 50 choice 1:00
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy 1:00

    4200M/Y
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout -06/22/10

    by , June 21st, 2010 at 03:32 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    5 X 100 1:45
    4 X 200 3:20

    9 X vertical kick on 1:00/ :40 on-:20 off

    SCY

    4 X 250 free 4:00
    #1 200 moderate/50 fast
    #2 150 mod/100 fast
    #3 100 mod/ 150 fast
    #4 250 fast

    1 X 200 IM 3:30
    4 X 50 1:00
    50's: Round 1 fly, round 2 back, round 3 breast.
    Break between rounds.

    10 X 50 choice 1:00
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy 1:00

    4200M/Y
    Categories
    Swim Workouts