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  1. Monday, Jan. 3

    by , January 3rd, 2011 at 06:08 PM (The FAF AFAP Digest)
    Drylands:

    HS single leg extension, 30 x 2 x 8, each leg
    total ab machine, 130 x 2 x 15
    lower back machine, 140 x 2 x 15
    squat swing w/plate, 25 x 1 x 15
    reverse scoop, 25 x 2 x 15
    flutter kicks on bosu, 50
    long arm crunches, 2 x 50
    russian twists w/plate on incline bench, 25 x 2 x 25
    bicep curls, 40 x 2 x 8
    extreme angle isometric squat, 3:00
    (this bothered my shins, which are feeling kind of shin splinty after all that kicking with fins yesterday)

    RC work, 15 minutes

    Stretching, 20 minutes


    Swim/SCY/Solo:

    Only had an hour to swim. Did the exact opposite of yesterday.

    Warm up:

    700 various

    Hypoxic Kick with long MF:

    16 x 25 shooters
    4 belly, 4 back, 4 right side, 4 left side

    50 EZ

    4 x broken 100 shooter
    5 seconds rest at each 25, all UW

    50 EZ

    Speed Work:

    ATP-CP Set:
    10 x 25 free w/15 meter burst @ :45

    -- Forgot what the RA recommended interval was for this set. They were supposed to be on 1:00, not :45. I was wondering, as it seemed too little rest given the effort level. Felt sort of out of sync on these.

    100 EZ

    1 x 50 back w/fins AFAP (went 25)

    -- This time reflects the fact that I haven't done any speed work for 3 weeks.

    200 EZ

    Total: 2200/1000 kick

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

    Commentary:

    My left shoulder was a bit twinge-y, most likely from paddle use yesterday. I used the red strokemakers instead of the green ones. Probably better advised to stick with the smaller green ones. (Though I think they've disappeared in Mini Fort's equipment bag.) So I didn't do any push/pulls at the gym today and stuck with mostly core & leg work.

    New Year's Resolutions:

    I don't usually make these, as I'm pretty self motivated. But I think I can improve in 2 areas: go to sleep earlier and less SB/chard/pinot. I kicked this off by falling asleep at 11:30 pm last night, fairly early for me. I'm usually asleep at 12:30-1:00. I'll attempt a complete alcohol ban for awhile. I believe Speedo is doing this too until Zones? I see the benefits as improved sleep, minor weight loss, less dehydration (and hence possibly less cramping) and better absorption of vitamins.

    Tentative 2011 Meets:

    Very tentative revised plan, which has me at 9 meets, but 3-4 are multi-day. This is pushing it on the family front somewhat, and I doubt I'll make them all. I've never done this many travel meets before. But this gives me plenty to mull over, and I can adjust and subtract as needed. So far, there are no conflicts with Mr. Fort's running events through the marathon.

    March 6, Warrenton Meet SCY
    -- cruise in late to swim a couple events.

    March 19, Albatross Open SCM
    -- Probably rest 10 days or depending on how I feel. I suspect I'll need a major rest from training at this point.

    April 16, Colonies Zones SCY
    -- I'll only compete on Saturday b/c I have to leave that afternoon for Boston for the marathon.

    May 20-23, Canadian Nationals SCM (Montreal)
    -- Very tentative. Have to run this by Mr. Fort. This meet appeals to me b/c of location and b/c it's SCM. Need to get a link to the order of events. If I go, I'd do a full taper.

    June 18-June 31, Cruise in Europe
    -- This throws a real wrench in LCM Nats in early August. I can see being forced to do something in the small ship pool, while hammering the drylands and cycle.

    August 4-6, LCM Nats at Auburn
    -- I won't be in ideal shape for 100s with the timing of my vacation, but hopefully my speed won't disappear.

    Late August, Colonies Zones, LCM, U of Md
    -- Assuming we have CZ at U of Md again this year, this would be better timing for a taper meet than Auburn. The only downside is that this meet is smaller and hence less rest. Other possible complications are a week at the beach and taking Fort Son to college.

    September, Savageman Triathlon
    -- This year, I won't train for this event at all beyond doing 4 x 500 free one day or so. I will just hop in and go, hopefully without asthma problems this time. I have informed the two relay zealots of this fact.

    October 15-16, Rowdy Gaines Classic SCM
    -- Probably won't go to this if I go to Canadian Nats. But I have already run this meet by Mr. Fort. Or I could do this meet in lieu of a December meet.

    October 30, Sprint Classic, GMU, SCY

    Mid-December, NE Champs or CZ Champs or local Last Minute Meet, SCM

    Updated January 10th, 2011 at 11:34 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Planning
  2. Double Mon Jan 3, 2010 went 5:08 for a fast 500 fr

    by , January 3rd, 2011 at 04:47 PM (Ande's Swimming Blog)
    Mon Jan 3, 2010

    Subscribe to Ande's Swimming Blog

    renewed my USMS membership for 2011
    Don't have a masters team?
    Register with Longhorn Masters


    scy
    Whitney Coached
    UT Swim Center, main pool
    noon to 1;15 dove in on time
    trained in my own lane
    beside larry, jim, jon & james
    WORE yingfa jammer


    WARM UP
    400 done 75 fr 25 bk

    Main SET:

    16 x 25 done
    4 rounds of 3 on 16 1 on 45

    8 x 50 done
    2 rounds of 3 on :31, 1 on 1:00

    4 x 100
    3 on 1:05, 1 on 2:00

    4 x (75 fr, 25 underwater)

    400 fr 4 breaths per 25

    400 fr 70%
    went 4:44

    rest 1:00

    400 fr 80% went 4:32ish
    rest 1:00

    assigned: 400 fr 90%
    did: skipped it & changed into FS PRO LEGSKIN
    rest 1:00

    500 fr fast for time
    dove
    went 5:08


    rest 1:00

    400 easy choice

    25 easy

    25 SDK fast from a dive
    whitney timed
    went 10.4


    50 easy

    went over 9,500 today

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    not real thrilled with Sunday's order of events
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -01/04/10

    by , January 3rd, 2011 at 01:47 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM

    WARM UP:
    1 X 200 3:40
    2 X 150 2:40
    1 X 200 3:20
    4 X 150 2:30

    1 X 50 moderate 1:15
    1 X 50 build 1:15
    1 X 100 fasat 2:15
    Four times through, all choicve.

    SCY

    1 X 200 kick 4:15
    3 X 100 kick 2:15
    8 X 25 sprint kick :45

    1 X 300 4:30 4:00
    1 X 200 3:00 2:40
    1 X 100 1:30 -
    Twice through, round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  4. Mon Jan 3, 2010

    by , January 3rd, 2011 at 01:42 PM (Ande's Swimming Blog)
    Mon Jan 3, 2010

    my right hip/thigh hurts a bit

    Brendan Hansen was back in the pool training with Eddie

    swam yesterday
    didn't blog it
    went around 3,000

    Subscribe to Ande's Swimming Blog

    renewed my USMS membership for 2011
    Don't have a masters team?
    Register with Longhorn Masters


    scy
    Whitney Coached
    UT Swim Center, main pool
    6:30 to 8:00 dove in on time
    trained with Brandon & doug
    beside todd, Tyler, Amy, marcio, richie, nate, Mike & Teneille
    WORE yingfa jammer

    WARM UP
    500 done 100 fr 25 bk

    Main SET:

    20 x 25 done
    5 rounds of 3 on 16 1 on 45

    10 x 50 done
    4 rounds of 4 on :33 1 on 1:00

    5 x 100
    4 on 1:05 1 on 2:00

    4 x (100 fr, 25 underwater)

    500 fr 4 breaths per 25

    500 fr 70% went 5:52
    rest 1:00
    500 fr 80% went 5:38
    rest 1:00
    500 fr 90% went 5:32
    rest 1:00
    500 fr fast for time went 5:16
    rest 1:00

    500 easy choice

    did it all didn't skip





    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    not real thrilled with Sunday's order of events
    Categories
    Swim Workouts
  5. New Year

    by , January 3rd, 2011 at 11:56 AM (The Labours of SwimStud)
    Well I didn't have a swim on NYD but went Sunday instead and did 3700 with half the group.
    Sunday

    Warm Up

    600
    10 x 50 K fins 25 FR, 25 FL
    Main
    6 x 200 FR EZ/HD as:
    200 EZ
    150/50
    100/100
    50/150
    200HD
    200 EZ
    4 x 100 50 P/50 SW
    5 x 100 IM 2:00
    Cool
    300
    Monday
    Warm Up
    600 FR/BK by 50
    10 x 50 Kick 1:20
    Main
    12 x 100 odds Pull, even Swim 4 FR, 4 BR, 4 BK.
    10 x 100 FR 1:40 Desc 1-4, 5 EZ x 2
    Kick
    500 Fin Kick FR/FL by 25
    400 EZ
    Categories
    Uncategorized
  6. Still swam despite queazy feeling

    by , January 3rd, 2011 at 08:44 AM (Mixing it up this year)
    I think I drank too much coffee yesterday. Couldn't sleep and had a queazy feeling this morning. Just praying I didn't throw up.

    1000 Free as 200 swim/pull/swim/kick/swim (no clock at this time)
    500 Free kick w/fins every 3rd 25 fast
    10x50@1:00 Breast pull w/fins & paddles legs just trailing
    300 Breast kick w/brfins
    4x50@1:00 Breast
    3x200@4:00 Free w/snorkle over kick arms easy
    200 Free pull w/bouy
    200 Free easy

    Total 3500 yards
    Categories
    Uncategorized
  7. Tomorrow I'm using the ladder

    Today I swam this scy:

    1000 warmup

    2 x 500 pull w/ paddles [I tried out some new paddles—Strokemaker red (0.5 size). These are very small, and I liked them better than the green ones that I sometimes use.]

    10 x 50 kick w/ fins (25 very fast / 25 easy) @ 1:10

    500 kick w/o fins

    10 x 100, 5 @ 1:45, 5 @ 1:40 [I did this set w/swim buddy Mark, and worked at maintaining a strong kick on even ones.]

    During my 500 kick a college team came and got in the water. I was wondering who they might be; their caps said “UALR.” University of Arizona Little Rock was my first guess, since that would be within driving distance of here. After the 100s set, I decided to go ask their coach, who looked friendly. I was climbing out of the water when my foot slipped on the side of the pool. It didn’t seem like a big deal, but when I looked down there was blood running all down my leg. Yuck. I limped in to the guard room and got patched up, plus got a big dose of sympathy from the guard that calls everyone “darlin” even when they’re not hurt. Despite all the blood, it was just a little cut on my shin, about a centimeter long. Who knew such a little wound would bleed so? Even though I had more workout planned, I decided to call it a day—I was afraid getting back in the water might restart the bleeding.

    I was right about the college team though—they were from Little Rock I finally did chat with the coach. They’re here to enjoy some relative warmth and sunshine through Friday, and will be joined tomorrow by Centenary College from Louisiana, who trained here last year. They’ve rented a big beach house for all the swimmers—sounds like a fun time. And it means the pool will be hopping in the mornings, with 2 college teams and the kids team plus whatever masters and other lap swimmers show up, all stuffed into 8 lanes. It will probably mean circle swimming with folks unaccustomed to the practice, but I’m sure it will all work out. And it will mean lots of good energy at the pool, which is much preferable to being the only one working out in the big tank.

    On a happier note, I tried out another new pair of goggles today—some speedo hologram goggles with spooky-looking eyes on the lenses.



    They’re intended for kids, but I was able to adjust the straps so that they were very comfortable. I wore them all during my workout today, and they worked great, and kept my workout buddy amused. You can’t see the hologram from the inside—they just seem like ordinary tinted goggles when they’re on. The only downside is that I could see the green casing of the goggle around the lens while I was swimming. I highly recommend them—in fact I think it would be fun if everyone I swam with wore them!

    And finally, I did go for the traditional New Year’s Day dip in the gulf. The water has warmed up considerably since last week—it was 60 degrees, with air temps in the low 60s in the morning when I went in. All I did was dip though, because it was crazy wavy. And about 30 minutes after I got out, a huge storm rolled through, with lots of rain and huge lightning and thunder claps. We were under a tornado watch for the rest of the day—it’s a good thing I got in early!
    Categories
    Uncategorized
  8. We Got a new COACH!!!!

    by , January 2nd, 2011 at 06:22 PM (Adventures in Swimming)
    Coach Chris returns after being gone for
    a couple of years.
    I can actually swim with the team now.
    I've been swimming on my own and it's just no fun.
    Plus it takes up an extra 2 hours of my day.

    I'll still be putting workouts up but I'm going
    to make it easier on me.
    Here is a link to a web page I made that has 108
    workouts I've done over the past year or so.
    Some may be repeats but oh well that happens.

    Bo's Favorite Workouts
    If something doesn't work let me know. I didn't test everyone.

    I swam 3500 SCY on New Years Day.
    What a great way to start the year.

    Now I'll have more time to post and keep track
    of things.

    My goal for this year is to:
    Swim at least 3 days a week
    Loose the extra 15 or 20lbs I've acquired over the past couple of years.
    Do a couple of meets
    Go to either Short Course or Long Course Nationals

    HAPPY NEW YEAR
    Categories
    Uncategorized
  9. Sarasota Y Sharks Masters 5:30 AM Workout: 01/03/11

    by , January 2nd, 2011 at 05:20 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:20 3;00
    4 X 100 1:40 1:30
    Twice through. Round 1 intervals left, 2 right.

    4 X 100 2:00
    4 X 50 1:15
    8 X 25 sprint :45
    1 X 50 easy
    On the 100's/50's descend 1-4 swimming # 4 at 100%.
    All choice, short break before the 25's.

    1 X 200 kick 4:15
    3 X 100 kick 2:15

    1 X 200 4:00 3:30 3:00
    1 X 100 2:00 1:45 1:30
    1 x 75 fast 1:30 1:30 -
    Three rounds.
    Round 1 stroke, round 2 IM, round 3 free. Intervals read left to right. Swim an easy 25 then...

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  10. New Years Practice, Sun., Jan. 2

    by , January 2nd, 2011 at 02:03 PM (The FAF AFAP Digest)
    Swim/SCY @ GMU:

    Got out of bed on time (after a night in DC no less!) and headed to GMU for the annual Swim in the New Year Practice:

    111 x 50, done as:

    20 x 50 warm up @ 1:00

    -- Did 5 free, 5 back, 5 backstroke kick, 5 free
    -- Went much faster than my typical warm up on these

    1:00 rest

    20 x 50 stroke:
    5 x 50 kick @ 1:00
    5 x 50 swim @ :55
    5 x 50 kick @ 1:00
    5 x 50 swim @ :55

    -- I did the third set evil kick. I think one New Year Resolution may be to give this up completely. I am abysmally slow.

    1:00 rest

    20 x 50 pull
    5 x 50 @ :45
    5 x 50 @ :40
    5 x 50 @ :45
    5 x 50 @ :40

    -- Missed 2 50s on the second set b/c of a cap malfunction. Made them up at the end though.

    2 x 50 EZ

    1:00 rest

    20 x 50 w/fins @ :45

    -- Barb and I switched the interval from :40 to :45, as we already knew what the next set was.
    -- I alternated 2 x 50 free or back with 2 x 50 backstroke kick throughout the set. I figured this was a good way not to lose count. There is an extremely small likelihood that I could actually count to 20 while simultaneously keeping track of when to go. I think this requires actual experience. Had some calf cramp issues during this set.

    1:00 rest

    20 x 50 short rest free @ :40, can use equipment

    -- I have to admit that I thought about doing a slower interval on this set. I was pretty tired, but I gave myself a mental pep talk and it actually went far better than expected.
    -- I went 5 x 50 free w/paddles & fins and then switched to 15 x 50 backstroke kick w/fins. I held the 50s kick at 31-32, really emphasizing dolphin kicking from the hips to spare the calves a bit. I clearly have more lower body endurance than upper body endurance.

    6 x 50 @ 1:00
    odds = easy
    evens = fast fly w/fins (went 28, 27, 26)

    3 x 50 EZ (I did 5 x 50 EZ)

    Total: 5550/2000 kick

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

    Commentary:

    Survived! This may be the most yardage I've done as a master. This seems fairly wimpy after reading Patrick's blog, but it's along way for a drop dead sprinter. It's also hard to crank up the yardage when you're only doing 50s. But, for me, this was a great way to get in a solid aerobic effort. Really enjoyed the practice.

    I took yesterday off completely and hadn't been in the water for 3 days as a result. I probably overdid it during the last week with all the free time to train, and the bikram yoga on New Years Eve really flattened me. I think I need to limit bikram to 1x week -- it takes too much out of me and interferes with swim training.

    I'm not really ready to get back to the grind yet ...

    Flogs:

    Think I will flog this year. Do the flogs keep track of how many workouts you do (swim, weights, cycle, etc.) in addition to how much yardage you do? I'd be interested in that. I wish there was also a way to automatically tote up race pace efforts or kick yardage though. I may just manually keep track of that in the daily entries. Though I don't have a GTD goal, I arbitrarily set it at 300 miles, which for me would reflect consistency in training.

    Updated January 2nd, 2011 at 09:51 PM by The Fortress

    Categories
    Swim Workouts
  11. New Years Day Swim

    by , January 2nd, 2011 at 10:59 AM (A comfort swimmer's guide to easy swimming)
    In Boise with Coach Kelsey and the Sawtooth masters

    Warmup
    800 mixer

    Main Set
    11 x 25 as 12.5 all out sprint 12.5 easy. Mix of strokes
    25 easy

    11 x 75 free on 1:11 with fins
    25 easy

    11 x 50 kick on 1:11, did a mix of flutter w/board and on back. no fins

    1100 pull, did 400 free & 300 back w/p&b, then 200 free, 200 back with buoy only

    Cool down
    300 easy

    Total: 3900 yards
    Categories
    Uncategorized
  12. Saturday Jan 1st, 2011

    by , January 1st, 2011 at 10:13 PM (Ande's Swimming Blog)
    Saturday Jan 1st 2011

    my right hip still hurts a bit & I reinjured it today playing 6 square with the UT Mens team

    Happy New Year
    Thanks for following my blog &
    I hope 2011 is AWESOME for you

    Subscribe to Ande's Swimming Blog

    renewed my USMS membership for 2011
    Don't have a masters team?
    Register with Longhorn Masters


    scy
    Whitney Coached
    UT Swim Center, main pool
    9:00 to 10:30 dove in at 9:05
    trained with Jim
    beside Jon & Tyler
    WORE yingfa jammer skin

    WARM UP
    swam easy 50's till 9:10

    Main SET:

    assigned: 5 rounds of
    swim 6:30 as far as you can go
    4 x 25 k fast on 40
    50 fast
    100 easy

    round 1 did 11 x 50 on :35ish, was 5:38 at 500, went 25 on 50 fr

    round 2 did 11 x 50 on 35, went 24 on 50 fr

    round 3 skipped and played 6 square with UT men, reinjured my hip, no more 6 square

    round 4 did 11 x 50 on :35, a bit sore & not warmed up, went 26 on fast 50 fr

    round 5
    600 fr hard steady & smooth
    went 6:18
    50 fr fast in heats
    went 22 high



    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    not real thrilled with Sunday's order of events
    Categories
    Uncategorized
  13. Product Testing (January-February 2011)

    by , January 1st, 2011 at 01:00 AM (SWIMMER Editorials)
    Many of you have written to tell us how much you have appreciated the metamorphosis of the Swim Bag department in 2010. Taking what used to be advertising space and turning it into reviews about the products has been a learning experience for us all. We have also received great feedback about the product testing videos we post on our YouTube channel.

    Some of you have criticized—saying we have been too harsh or too easy on one product or another, or that our reviews are not technical enough. We sincerely thank you for all your feedback. We read all comments and use them to help shape our approach as we move into our second year of product testing.

    We have made a commitment to you to publish useful information about products currently marketed to swimmers. We have also made a commitment to the manufacturers and retailers—not to always say positive things—but to give each product they send us a fair and thorough testing and review.

    Products on the market today are as varied and individual as the swimmers who use them. What is effective for one swimmer may be unusable for another. Some swimmers have no problem spending a lot for what they want; others simply cannot afford to. Our goal is to sort through the differences in the brands and provide information that will be helpful to you when it comes time to replace your goggles, suit, fins, etc.

    Because of the differences among swimmers, we have gathered a motley crew of testers. Some are highly competitive; others swim for exercise and camaraderie. All possess a passion for getting the most from their gear and a healthy sense of curiosity. These are the folks that were taking apart household appliances when they were kids to see what made them work.

    We have testers in different parts of the country, which was essential for this issue’s review of cold-water swim caps, as you will read on page 46. Temperatures had not dropped sufficiently in the Gulf of Mexico in October to give cold-water caps a good test.

    Several members of the staff and local Masters swimmers here in Sarasota have become some of the most committed product testers—evident as we head into our third week of wetsuit testing for the March-April issue. Air and water temperatures in the Gulf are now in the high 50s, which, for those of us who are used to the mid 80s, is pretty shocking.

    Our testers spend a lot of their personal time on these reviews, interrupting their training regimens to try the products, comparing the different brands, filling out surveys and more, and I am truly grateful for their efforts. I also want to thank the manufacturers and retailers who have provided us with the products and trusted us to review them fairly.

    We will be shooting a wetsuit testing video in January that will drop when the March-April issue is published. We hope you will enjoy another year with us and, as always, feel free to contact me directly at editor@usms.org with your comments and product review suggestions.

    Updated July 1st, 2014 at 11:53 AM by Editor

    Categories
    Staff Blogs
  14. Friday, Dec. 31

    by , December 31st, 2010 at 05:35 PM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes:

    I really wanted to swim today, but I had made prior plans to take a friend to class at noon. There were a record number of people there -- must have been 60+ people in the class. My friend survived and professed to not hate it. Sometimes the first class is so difficult, some don't come back for more. It was exceedingly hot in there today, definitely at 110 with high humidity. I am dead now as a result. Plan to hit the gym for an easy swim tomorrow and go to my team "Swim in The New Year" practice on Sunday.

    Happy New Year everyone!!!

    Updated January 1st, 2011 at 11:48 AM by The Fortress

    Categories
    Yoga
  15. Double Fast Friday Dec 31st 2010

    by , December 31st, 2010 at 03:59 PM (Ande's Swimming Blog)
    Double Fast Friday Dec 31st 2010

    Subscribe to Ande's Swimming Blog


    renewed my USMS membership for 2011
    Don't have a masters team?
    Register with Longhorn Masters


    scy
    Tyler Coached
    UT Swim Center, main pool noon to 1;15
    trained with Linda in the lane with a Block
    beside James Fike, Larry & Jim
    WORE speedo pro leg skin

    WARM UP
    swam easy 50's till 12:12

    Main SET:

    18 x 50 on 1:30 Best Average
    dove them all
    went 25 on first one then held 24's on the rest

    100 easy

    assigned: 18 x 50 on 1:30 Best Average
    odds: FAST; Evens 500 pace
    DID:
    odds: fast from a dive
    evens: easy
    held 23's on all went 22.8 on last one


    100 easy

    my right hip hurts a bit not sure if it's from climbing up on the blocks so much today or playing 6 square with the kids

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    not real thrilled with Sunday's order of events
    Categories
    Swim Workouts
  16. Fast Friday Dec 31st, 2010

    by , December 31st, 2010 at 12:51 PM (Ande's Swimming Blog)
    fast Friday Dec 31st 2010

    Lifted weights today
    1 warm up set, 1 lift set
    bench
    lat press
    lat pull

    Subscribe to Ande's Swimming Blog


    renewed my USMS membership for 2011
    Don't have a masters team?
    Register with Longhorn Masters


    scy
    whitney Coached
    UT Swim Center, main pool 6:30 - 8:00
    trained with James in the lane with a Block
    beside Doug, Brandon, Jon, James Fike, Marcio, & David kahn
    WORE Yingfa jammer

    WARM UP
    assigned 5 x 200 stop at 6:45

    Main SET:

    20 x 50 on 1:30 Best Average
    dove them all
    held 25's & 6's,
    think I went 24 on the last one

    assigned: 500
    did: 6 x 50 easy

    assigned: 20 x 50 on 1:30 Best Average
    odds: FAST; Evens 500 pace
    DID:
    odds: easy
    evens: fast from a dive
    held 23's & 24's

    100 easy

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    not real thrilled with Sunday's order of events
    Categories
    Swim Workouts
  17. First Mac Book Pro Blog!!

    by , December 31st, 2010 at 12:49 AM (Swimming, Life, and Other Stuff!)
    After waiting 4 days (including 4 purposeless trips to the Apple store) for a data transfer from my former Mac Book I am now blogging on my new fangled mac Book Pro machine! The store is so crazy-busy I have not been able to receive my purchased "One-on-one training so I am currently learning by the hunt and peck method. The most difficult thing is the pad that controls the cursor. You apparently use 1, 2, or 3 fingers to control various functions. The right and left sides of the pad do different things as well. If I play around long enough I will have some good questions to ask when I finally get my "training."

    Yesterday's and tonight's workout was with Nasti's. I have really been feeling good lately! These short workouts fire me up and cause me to look forward to the next one.

    YESTERDAY:
    **250 Free swim
    **250 Free Pull
    **250 Kick
    **6 X 200 Free @ 3:30 interval
    **4 X 50 Kick @ 1:15
    **10 X 50 @ :55 (1st 25 IMO/25 free)
    **4 X 75 Backstroke @ 1:20 interval
    **easy 100 cd
    3,000 scy

    TONIGHT:
    **250 freestyle wu
    **8 X 50 Free @ :50 interval
    **4 X 150 @ 2:30 (free)
    **4 X 75 IMO KIck @ 1:30 interval
    **4 X 75 IMO Drill @ 1:30 interval
    **4 X 50 IMO Swim @ 1:00
    **7 X 100 Freestyle (Start @ 2:00 and descend interval :10 each swim/ revert to 75's if needed)
    2,700 scy

    Tonight was Thirsty Thursday! I normally do not attend these get-togethers due to my daytime job but since I'm on break I decided to go for it tonight!
    I had a great Pale Ale and an entire order of loaded fries at the Barley Island Brewery! Yummm! The best thing is: I do not regret a single bite!!

    We had an earthquake today in Central Indiana! I heard it registered 4.4 on the Richter Scale. I did not feel the tremors; I think I was still sleeping. I did find some random items on the floor throughout my house; I suspect the quake caused their downward plunge!

    In hope all forumites have a safe and wonderful New Year's Eve! May your best of 2010 be your worst in 2011!

    Updated December 31st, 2010 at 01:46 AM by Bobinator

    Categories
    Uncategorized
  18. Happy New Year from Costa Rica

    New Years Eve is upon us and it is 85 and sunny here in Costa Rica – quite a different Holiday Season then I was use to living and training in Vegas. Yesterday we spent 8 hours on a 33 ft Sport Fisher basking on those amazing beaches I briefly mentioned in my last blog. Costa Rica is just some 11 degrees above the Equator and I would call it Tropical year round. There is such a huge variety of beach choices here – from your traditional sun soaked beaches, to your snorkel/reef beaches, to the terrific surf beaches and sea shells to die for.

    As soon as I figure out how to post pictures to my blog, I will share with you all the beauty!!

    On to my list of “bringing in the new” for 2011, as I am extremely excited about many things. My first is the launch of my new swim team. They are a ton of great kids here in Costa Rica that have never been a part of a structured swim program. Well, get ready, cause workouts start in 10 days!!

    Second is the launching of Costa Rica Dream Swim Camps and my first series of Camps/Clinics. Featuring Rowdy Gaines, 84’ Triple Gold Medalist and NBC Olympic announcer the end of January 2011, Mel Stewart, fellow flyer and 92’ Olympic Gold Medalist on February 7th 2011 and Karlyn Pipes-Neilsen, 204 time Master’s World record holder here on February 20th 2011.

    http://www.CostaRicaDreamSwimCamps.com

    Lastly, Spring Nationals in Mesa!!! As a graduate of Dobson High School in Mesa, an ASU Sun Devil swimming alum and having swim at Kino hundreds of time, it will be a home coming of sorts for me. Just having the knowledge that they have redone the pool from my competitions days in the late 80’s has really sparked my excitement for April!! Also, this will be my first SCY National’s in my new age group – 40-44

    Welcome 2011!!! Pura Vida!
    Categories
    Uncategorized
  19. More Drylands, Thursday, Dec. 30

    by , December 30th, 2010 at 04:56 PM (The FAF AFAP Digest)
    Drylands:

    flutter kicks on bosu, 50
    long arm crunches, 50
    superman streamlines on back on bosu, 2 x 1:00
    lower back, 100 x 1 x 10, 110 x 1 x 10, 120 x 1 x 10
    HS power squat, 140 x 2 x 10
    HS iso lateral hi row, 150 x 1 x 8, 160 x 1 x 8
    (surprised to start this high after a month off)
    box jumps, 2 x 10
    push ups, 2 x 15
    power wheel roll outs, 2 x 15
    RC work, 15 minutes


    Bike, 20 minutes

    Stretching, 20 minutes

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

    Commentary:

    Felt pretty good at the gym despite some residual soreness from 2 days ago.

    SCM Rankings:

    Unless something is added manually, in my 6 events I fared as follows in the 45-49 age group:

    #1 50 back (31.1)
    #2 50 fly (30.3)
    #2 100 back (1:10.2)
    #4 100 fly (1:10.2)
    #4 50 evil (38.9)
    #6 50 free (28.7)

    Happy with the times/rankings as, at times, 2010 did not seem to be my year (at least compared to 2009). It's a bit sad when freestyle is one's worst stroke though ...

    Looking Ahead:

    At Ande's suggestion, I checked out the NRs in my soon to be new age group. Food for thought. Some seem reachable, although they are tech suit times. But I did swim under four of these times this year without the tech suit. Of course, I will be a year older and creakier ... Gotta stay healthy and injury free.

    NRs 50-54:

    50 back SCY, 28.7
    100 back SCY, 1:02.6
    50 back SCM, 32.1
    100 back SCM, 1:10.3
    50 fly SCM, 30.6
    50 back LCM, 32.87
    100 back LCM, 1:13.5
    50 fly LCM, 30.7

    I need to formulate a better training and meet plan. Does anyone know when the Rowdy Gaines meet will be next year? I seem to recall it was a week before the Sprint Classic this year. If so, I might try to do both meets this year.

    Updated December 30th, 2010 at 05:49 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout -12/31/10

    by , December 30th, 2010 at 02:35 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 400 6:45
    4 X 100 1:45
    1 X 200 3:20
    2 X 100 1:40
    6 X 50 :50

    10 X 100 2:00
    odd: moderate
    even: fast
    Choice

    SCY
    1 X 200 kick 4:30
    10 X 25 sprint kick :45

    3 X 400 free 6:00
    Descend 1-3

    OR

    3 X 300 IM 5:15

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts