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
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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.
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
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.
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.
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
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.
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.
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!!!
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 CAN’T MAKE IT. DO 1 MORE EZ, YOU’LL 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!!!
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
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)
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
SCM, with Carrie Warm – up: 300- swim (did a mix of free & back) 200 kick (did IM kick, breast & free with board) 200 drills 3 x 100/1:45 Build (went 1:28-29 on these) 3 x 50/1:00 desc. (free - 42-41-39) 6 x 25/40 strong (fly/back/free x 2 on these) Main Set: Sprint free or stroke 2 x the following: 8 x 25/1:00, strong pace (did IM order x 2 on 1st round, fly-back-free on the 2nd round) 150/3:00 smooth on the 2nd round had to move to indoor pool partway through the set because of swim team. 6 x 25/1:00 fast (fly-back-free x 2 on these both rounds) 1 x 300 smooth Total: 2350 meters, 550 yards
Well, summer training is kinda over for me now. I suppose this is not a bad thing since last year I did not swim at all in summer, I was out of pool from June until end of August last year. I was given a big work project that will be comsuming my time. Will be configuring and loading a whole lotta servers with biometric algorythms and companies software. Also a chance I might be goint to Sweden for 3 weeks to do install of system and build their network for them. I do plan on at least trying to get in 3-4 days in the pool but cutting back on intensity and try to maintain what I have until fall.
SCM, w/Carrie Warm – up 300 Swim 4 x 50/50 Build 8 x 25/30 Strong Main Set: Distance Free 18 x 100 @ 2:00 as: 3 - Free 3 - back Cool down 300 easy swim Total: 2700 meters