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  1. DOUBLE Wednesday Jun 23rd 2010

    by , June 23rd, 2010 at 11:18 PM (Ande's Swimming Blog)
    Wednesday Jun 23rd 2010

    weighed 215

    Subscribe to Ande's Swimming Blog

    Bess Coached
    noon to 1:15
    Austin UT Swim Center
    swam with Larry Jon, James & Brent
    dove in around 12:10
    wore b 70 jammer



    4 rounds of
    5 x 100 fr bk on 1:15
    rest 30
    5 x 50 on 1:00 done 25 stroke (IM order) FAST 25 easy
    rest 30

    1st Round made it but was kinda hurting so

    2nd I missed the first 100 from 2nd round while I put on my jammers, felt kinda queasy and light headed like I had low blood sugar so I got out down and sucked down a tangerine power gel which helped me feel better
    sprinted bk

    3rd swam easy
    sprinted br

    4th did 5 x 100 on 1:10 going 2nd behind larry
    did the 25's BR

    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX

    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
    Swim Workouts
  2. 6/23/10 workout

    Missed the morning practice with age groupers because I was up in Cleveland for work. Swam this evening on my own.

    25yard pool

    500 whatever
    10x50's @ 50 drill/swim

    Main Sets:

    3x600's IM @ 8:30 100 cruise/50 fast for each stroke

    8x75's @ 1:20 25fly kick on back/25 underwater/25 fast fly

    500 pull @ 5:50
    5x100 free @ 1:10
    10x50's free @ 35

    200 warmdown with snorkle

    probably got one more practice for this week then schedule gets crazy with my son. His 5th grade select baseball team is playing in the Ohio State Championship tournement in Columbus on Fri/Sat/Sun. So those 3 days will be crammed with baseball and probably wont be able to get a swim in, but will try if opportunity is there.
  3. Wed 06/23/2010: AM Swim & PM Gym

    by , June 23rd, 2010 at 09:15 PM (aztimm's training blog)
    today just hasn't been my day. the am swim started off wrong, car problems, etc. thankfully work was OK, the one bright spot for me.

    after Q's comments about my comments on my calf/shin issues, I did make an appt with the AZ Foot, Leg, & Ankle clinic. Turns out there's an office very close to me. I have a laundry list of things I want them to look at. I figure if I go now, if they tell me no marathon, I won't waste my time training for it. although I certainly hope they don't tell me that. but a little prevention now could prevent major problems later on.

    anyway, made it to swim workout this morning at Mesa Kino Aquatic Center (LCM)
    Coach Roth & Jon on deck

    got in around 600 warm-up choice (lots of sidestroke...details below)

    100-200-300-400 @ 1:30/100 pace
    100/300 free, 200/400 IM but fr/bk/br/fr

    8 x 50 kick @ 1:10, 2 each stroke, board NO FINS

    100 skate drill (no interval)
    100 flutter kick w/board (NO FINS) for time
    100 skate drill (I treated it like recovery)
    100 easy

    8 x 50 @ :50
    4 x 100 @ 1:40
    2 x 200 @ 3:20

    100 easy warm-down

    total: 3700m

    * what a mess! this may turn into a rant, if you don't want to see that, stop reading now.
    * I got there just a hair late. the diving well was all setup SCY for the masters (Laura does a great job), but the LCM part was empty. Lane lines were on the rolls, kids just sitting on bleachers. Are they not allowed to put them in? (this is an honest question, I don't know...). so Dan, Lindsay, Amy, and I, together with Jon and coach Roth put in the lane lines. the aerator was running and made it especially challenging for the middle lines...that got shut off, then the kids didn't want it back on.
    * I guess since I know Paul and Jon I don't mind the way they talk to the kids. But coach Roth seemed to be different...I was getting very impatient with all his explanations, I'm more just cut to the chase, tell me what to do, and I'll do it. for the first time, I nearly jumped over the bulkhead to swim with Laura and the normal masters group since I've moved over with the kids.
    * I started in a lane with at least 10 people, none of whom wanted to lead the lane. after we eventually started (I didn't lead), and they all stopped every 50, even on that first 100...
    * so then I moved over a lane, then Jon said, "there's only 3 people in lane 2, Dan, Lindsay, and Laurel." so I moved over there. only to have Dan clobber me with his paddles when I began my 200. odd, I was around the 25m mark when he came almost right at me, when I was nearly hugging the lane line. of course he apologized later. it was nice swimming with them, I've known Dan and Lindsay for years, we're all transplants from ASU.
    * for the last bit (the 8 x 50s, etc), Dan, Lindsay, and Laurel wanted to do a 1:30 base, so I moved over a lane. there was much lane changing for those 50s. it just made me realize I should have pushed myself do to a 1:30 base. things would have been much easier. I ended up with a guy and 2 gals, and the 100s on 1:40 seemed painfully slow, but the 50s on :50 worked nicely (just more evidence that I'm not a sprinter)
    * on the 100 kick for time they were calling out times, and I think I did either a 1:35 or 1:45, not sure. I tried to keep up with the guys on either side of me, and was successful!
    * thanks to everyone for their feedback in my forum thread on [ame=""]Strategy for the 1500m free[/ame]. I'm hoping Q is right that I can go under a 1:30 pace, neg split, etc. I was thinking of this while driving my rental home from the shop...if I can descend an hour+ run, I should be able to do it with a 25 min swim. Back when the tri guys swim with us at Mesa, I was doing more mega-distance sets...800s, 1500s, etc, so I have the base. And the running should count for at least some aerobic conditioning.

    * nearly forgot one thing I actually wrote on my workout sheet this morning. there were 2 rounds of that last bit, the 8 x 50s, etc, but I got out after one so I could head to work. Jon and Coach Roth were in the middle of a discussion on the Masters 1-hour swim. Jon insisted that we didn't do it, but I told him we did, and I actually blogged about it here. Coach Roth was commenting how he's coached masters before, their workouts were an hour, and they'd be ok up to 40 min of the swim, then bonk. He asked my distance (I told him, 4525), and then he told me he'd get me to at least 5000. If he can do that, I'll be shocked. Not just that, but it made me realize that he was actually speaking to me like a real person, and not like the kids.... I got a new faith in him. And it goes back to how I've known the other coaches as Masters coaches first, but him I'm meeting just like the kids would. He told me if I stick with the kids, I'll get there, and somehow I believe him.

    I'm heading to the gym in about an hour for weights and I'll update this entry later tonight.

    edited to add--
    I did make it to the gym. It is always tougher to get there when I'm at home first...can think of a zillion reasons to skip -v- on the drive home from work. here's what I did--

    Elliptical: 15:00, 191 cal, 1.63 miles, crossramp 8, resistance--8 for 2 min, 9 for 5 min, 10 for 5 min, 11 for 2 min, then at 8 for a min cooldown

    Dumbbell chest press: 1 x 15 x 45, 2 x 12 x 60, 2 x 8 x 65
    Triceps skull crushers: 4 x 10 x 65 + 6
    Precor pec fly: 1 x 15 x 110, 2 x 12 x 190, 2 x 8 x 210
    Precor rear delt: 1 x 15 x 50, 2 x 12 x 70, 1 x 10 x 80
    Hammer strength seated row: 1 x 15 x 90, 3 x 10 x 180
    Biceps standing alternating hammer curls: 1 x 12 x 35, 2 x 10 x 40, 1 x 8 x 45
    Leg raises: 3 x 15
    Situps on decline bench: 2 x 30
    Plank: 4 min done as a min normal, a min right, a min left, a min normal. Did 2 x opposite arm/leg for 10 sec in the last min

    * gym was surprisingly dead. I got the elliptical I like and started the Travel with Rick Steves podcasts. I missed last week's about Portugal, which was very good. And this week's about Costa Rica was also great. I've been to Portugal just very briefly last month (a full report of the adventure can be found here), and would love to go back there, as well as to Costa Rica for proper vacations.
    * ran into a couple of people who I know there. odd, I see the same people quite often, don't talk to too many, but today I saw 3 people who I've chatted with before (I think people I've asked to spot me).
    * hadn't done the HS Seated Row for quite some time now, since I had my back issues. took it mostly easy at first, it felt ok, so I proceeded. odd thing is, the seat fell a little on that first set, and I tested it before I sat down.
    * since Jimby said one could hurt themselves doing crunches, I did some situps. nothing major, I may be a little sore tomorrow, but I don't think I'll hurt myself from those.

    planning a little different strategy for my run tomorrow morning. I'll do about a 2 mile warm-up, if I need it a restroom break, then do 4 x 1/2 mile fast, with about 1/2 mile easy in between each, then a 2 mile(ish) recovery back home. I always say I'll do stuff like this but I chicken out. I suck at sprint running, so it is something I can work at.
    then later tomorrow I'll probably head to a city pool for a solo swim. nothing crazy, maybe 2000 yards. I'll be perusing the blogs for inspiration on what do to (definitely some breast, and probably at least a 500 somewhat sprinty). no 6pm workout at Kino due to a kids meet.

    Updated June 24th, 2010 at 01:38 AM by aztimm

    Swim Workouts , Strength Training and Dryland Workouts
  4. Swim, dreadmill, and a few push-ups

    by , June 23rd, 2010 at 07:42 PM (Elise's Fitness Fun)
    Swam this morning at 7 a.m. This may be manageable. Swimming at 5 feels like I'm swimming in my sleep. Anyway, here is the workout I did:

    Warm-up: 100 swim, 100 kick, 100 pull, 100 swim

    6 x 100 pull with paddles and pull buoy on 1:25

    2 x 200 free on 2:50

    4 x 100 free descend on 1:45

    4 x 25 fly with fins on :45

    100 easy

    2000 SCY

    Hit the treadmill around 3 this afternoon and did an easy run as follows:

    Mile 1 - 5.5 mph
    Mile 2 - 6.0 mph
    Miles 3 and 4 - 6.5 mph

    Followed run with 2 sets of 10 push-ups with Bosu ball. Also did 2 sets of hammer curls: 10 x 15.
  5. Sarasota Y Sharks Masters 5:30 AM Workout -06/24/10

    by , June 23rd, 2010 at 03:50 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 100 1:45
    2 X 200 3:30
    2 X 100 kick 2:30
    Twice through


    1 X 200 free 3:00
    4 X 50 1:00
    Four times through.
    50's: 1 of each stroke
    200's: Descend 1-4

    1 X 50 easy swim 1:00
    4 X 25 sprint kick :40
    1 X 50 sprint(swim) 1:20
    Three times through

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  6. Wednesday, 6/23/10

    by , June 23rd, 2010 at 02:29 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo
    More recovery

    300 choice
    (swam 75 free/75back x 2)
    6 x 50 drill
    4 x 50/1:00 Back, Build
    8 x 25/30 free, #3 & #7 FAST

    Main Set
    Recovery Set about 15 sec rest between each swim and 20-30 rest between each round
    400-300-200-100 (Free @ about 1:37/100 pace)
    300-200-100 (back @ about 1:45/100 pace)
    200-100 free @ about 1:32/100 pace)
    100 (back @ about 1:40)

    Cool Down
    100 ez free

    Total: 3100 meters
  7. It's a Long Way to the Top

    by , June 23rd, 2010 at 02:11 PM (Too Neurotic to be Suitably Aquatic)
    So tired today, like can't keep myself sitting upright tired. This is day three of no coffee, for no particular reason other than that I ran out of filters. Conclusion: = necessary.

    I don't think I'm as rested as I need to be for this weekend. And holy hell my calves are tight. I think the only thing I that will work on them is some kind of magical pixie dust.

    I've been playing repeats at the pool this week. Monday was techno, tuesday was John Williams to make up to Coach for the techno, Wednesday was a repeat of the pre-Nationals mix, with some more AC/DC thrown in, and tomorrow is I have no idea what, but rock and roll is part of it.

    I did a 2000 for my last team workout before the meet:
    500 free, every 5th length 1-arm
    2x100 50 br / 50 free
    4x75 25 fly, 25 skull, 25 free
    2x100 50 bk / 50 free <---did these to use as practice for the evil back to breast IM turn, and it took everything I had not to quit on the second go-round
    1x50 25 under, R-15, 25 under <---- MADE IT!
    2x150 IM no free
    1x300 pull FAST

    After that, I did some starts. Coach and Jonathan were cheering me on to be more aggressive with my arms, but mostly they just stood on the deck and made fun of me. When I got out, Coach pointed to the 7-yard mark and told me that's as far as I got. I need to at least get past the tiled "T" Tomorrow, I'll probably head over to the pool to warm up and then just do a bunch of starts. Having no competition background, I don't know how to teach myself to do them better, I'm mostly working on not simply falling in. Like I am currently doing on my keyboard......................
  8. Wednesday Jun 23rd 2010

    by , June 23rd, 2010 at 12:44 PM (Ande's Swimming Blog)
    Wednesday Jun 23rd 2010

    weighed 215

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    6:30 to 8:00
    Austin UT Swim Center
    swam with todd, tyler, mike, nate, doug, sharon, & chris
    dove in on time
    wore b 70 jammer

    300 sw done 200 fr 100 IM
    300 sw done 200 fr 100 im
    300 k done 200 flutter on back 100 im
    went 2:47 for streamlined flutter on back


    4 rounds of
    5 x 100 fr bk on 1:10
    rest 30
    5 x 50 on 1:00 done 25 stroke (IM order) FAST 25 easy
    rest 30
    fl 12's
    bk 13's
    br 15's
    fr 11's & 12's
    worked it pretty hard. really tiring

    assigned 800 k with fins
    did 3 x 100 k
    1) fl went 1:08
    2) bk went 1:12
    3) br went 1:20

    50 easy

    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX
    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

    Updated June 23rd, 2010 at 01:02 PM by ande

  9. Bit o'LCM

    by , June 23rd, 2010 at 11:38 AM (Of Swimming Bondage)
    I managed to get myself to workout earlier than I did on Monday, but was still late and missed about 400 of the general warmup. Given that I had to get out at 6:00 (on a 5:15 target start), I didn't get much in, but still enjoyed this morning swim in LCM, even if I felt a little creaky:

    • 1 x 100: free
    • 4 x 25: build on 0:35
      • I'm not a fan of doing 25s when we're set up for long course

    • 4 x 100: on 1:40, descend, went 1:20, 1:19, 1:13, 1:10
    • 2 x 6 x 50: done 1 on 0:40, 2 on 0:50, 2 on 0:40, 1 on 0:50
    • Main set:
      • 1 x 200: on 2:45, fast
        • was 2:22 ... not horrible, but not fast

      • 2 x 100: on 1:45, active recovery
      • 4 x 50: on 0:40

    • 1 x 200: cool-down

    TOTAL: 2,000 LCM


    • For everyone else, that main set was repeated 2 more times and I suspect Laura rotated the active recovery, keeping 2 components harder and 1 component easier each round.
    • I was feeling the core class from Monday today, but in my legs and inner thighs and not my core. We had done a fair amount of squats and some exercise where we were squeezing the stability ball between our calves. It's not a bad pain, but just sore.
    • I should make it to core at noon today.
  10. Meet Prep!

    So I'm not going to lie, I'm VERY excited for this weekend. Even if I'm a little sick I'm going to go in there and kick some serious rear! I'm not slowing my training for this either. The summer is all about doing everything I physically can. (As you can tell from all of my other posts, I don't leave much time to slow down.

    However - that doesn't mean I won't be taking these meets seriously! I've already established my goals (and have since learned they may be unrealistic in an LCM...) and I've already figured out what I'm going to eat and when to help make sure my body is ready to roll.

    The only problem I may have now is actually sleeping. Its by no means an issue of not being tired, or not even being in my bed. Its a matter of containing the excitement before these meets!

    Normally - I'm usually really chill. I don't usually allow myself to get excited until the precipice of the event. It keeps me from having this exact same problem! The whole night I had visions of swimming and flip turns. I spent a lot of time laying in bed with my eyes closed just trying to let go and I couldn't. I remember when my email click went off on my phone around 1 AM, then a few facebook posts around 2 or 3 AM..... I had already decided around midnight to just shut off my alarm, since I wasn't getting to sleep and just wake up whenever (my job offers me a lot of flexibility).

    I couldn't lay there anymore around 4:30-5:00 AM and ended up just making breakfast and going into work early. So here I sit now, not TERRIBLY exhausted (much less exhausted than I thought I would be) but still tired.

    The only part about this that really drives me wild is that I still have 2 nights of trying to sleep before I even get to the Park Ridge 1500, let alone the Badger State Games! I remember I was like this before the Illinois state meet back in April, but I just had problems sleeping the night before the meet, not the week of the meet!

    I think what triggered it was my performance during practice last night. We did 20x100 and I was supposed to be on 2:15. Well - due to some ankle issues I've had to swap in and out of using the pull buoy. I'm MUCH faster on pull than I am on my standard swim. So I was doing my pulls on 1:30 and my swims on 1:55. I ended up finishing way ahead of time - which was such a COOL experience for me. I was driven enough by it that I managed to pre-make my meals for today, do the dishes, and take out the trash after practice all before 11 PM after practice last night. (I get home around 10:15).

    What gets you excited? What gets you pumped for a meet?
  11. Something got in to me today

    by , June 23rd, 2010 at 08:25 AM (Mixing it up this year)
    I just came up with this today for the fun of it. Made it up as I went along and based on how I felt.

    5x200@3:30 Free
    5x100@1:45 Free kick w/fins
    5x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 streamline kick on back/50 swim FAST
    3x400@7:00 Free #1 w/snorkle, paddles & bouy, #2 w/paddles and good kick, #3 as 50 swim/50drill
    100 Free EASY
    200 Free kick w/fins

    Total 4000 meters
  12. The Transition

    by , June 23rd, 2010 at 12:06 AM (Elise's Fitness Fun)
    I'm convinced that the transition from a sprinter (and a lazy one at that) to an endurance-oriented individual is more mental than physical. In contemplating the triathlon, I'm having to orient myself to be constantly moving for 45 minutes to an hour without a break. Quite a change from my swim workouts with sets of 300 yards.

    I've decided I'm not going to let the heat deter me or give me an excuse to be lazy. I refuse to get up at 5 to do my workouts though. I would rather do a workout at 10 a.m. or 11 a.m. in 90 degrees than work out in the morning with that "I've been hit by a truck" feeling I always have when I work out before 9 a.m.

    So, at 11 a.m. this morning, I set out solo on my ride of 16.2 miles. The course is a mix of flats, rolling hills, and a decent climb. As I'm trying to adjust to the triathlon training routine, I took it easy and did the ride in about 55 minutes (17.67 mph). Despite almost getting run off the road by a wide-backed pick-up truck who gave me about a foot when he passed me, the ride was very enjoyable.

    I was somewhat surprised I went this fast as the whole ride felt like a leisurely bike ride. Felt totally different from when I run. There is no such thing as a nice easy, leisurely-feeling run for me, no matter what speed I go. I suspect if I were skinny, I'd feel better on the run. Being skinny is not likely to happen anytime soon, so I've resigned myself to the fact that anything faster than a walk is not going to feel great.

    If I do any triathlons this summer, I'm sure I'll use the same strategy I've always used and put my eggs in the swim and bike baskets. I'll just try to hold on for the run. Kind of reminds me of the I.M. Pacing myself on the swim and the bike so I'll have something left for the run would be like me holding back on my fly and my back to have a decent breaststroke on the I.M. I'll never be good at running or breaststroke no matter how much time I put in on either.

    If I do a tri this summer, it will have been over 5 years since I "raced" one. The last one I actually completed was four years ago. I had not been able to run due to my POTS, but wanted to do a particular tri because it looked like fun, so as planned, I went hard on the swim and bike, and walked the run.

    This time, I don't want to do the triathlon unless I feel like I can run the run. If I don't feel ready, I won't do the triathlon. In the meantime, I will have enjoyed doing some different training than what I was doing six months ago.

    Updated June 23rd, 2010 at 12:23 AM by elise526

  13. First LC Workout, Wed., June 22

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

    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

    100 EZ

    Total: 3700 meters


    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

  14. 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

    * 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 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)

    * 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.
    Swim Workouts , Running
  15. 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


    • 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).
    Swim Workouts
  16. 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)

    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

    Swim Workouts
  17. Tuesday, 6/22/10

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

    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!
    (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
  18. 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

    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

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


    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
    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
    Swim Workouts
  19. From Chloe.... MIMS recap

  20. 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 went well.

    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 shoulders were aching...

    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.