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  1. Not a good day

    by , February 10th, 2011 at 01:25 PM (A comfort swimmer's guide to easy swimming)
    Thursday, 2/10/11

    Didn't feel very good in the water today and the workout didn't go as planned.

    Warm up (800)
    8 x 100/2:00 build

    Swim Set #1 (500)
    10 x 50/1:00 - 2 back build, 1 very strong free, 2/ back build, 1 faster free, 2 back build, 1 fastest free, 50 easy

    Swim Set #2 (600)
    4 x 150/15sr 50 kick - 50 drill - 50 Swim of each stroke

    Swim Set #3: SP 1 (100)
    8 x 12.5/30 4 back, 4 fly, - AFAP!!!

    There was more but I ran out of time.
    Did 100 easy kick for cool down and got out.

    Total: 2100 yards
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  2. Thu Feb 10th, 2011

    by , February 10th, 2011 at 01:16 PM (Ande's Swimming Blog)
    Thu Feb 10th, 2011

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    Whitney Coached
    UT Swim Center, main pool, north end
    6:30 to 8:00 dove in on time
    trained with Marcio Amy Richie, & Brandon
    beside Larry & Jim
    Wore FS PRO jammer

    WARM UP
    4 rounds of
    100 fr 25 underwater with 1 breath, 25 fl, 100 fr

    Main SET:

    10 x 50 on 1:00
    odds: fast, held 27's from a push
    evens easy

    400 easy

    10 x 100 on 2:00
    odds: fast, held 56's & 7's from a push
    evens easy

    400 easy

    supposed to do a 500 in 2 heats
    i went to the locker room to change into a legskin, when I walked out, whitney spread swimmers all over the pool and started the 1 heat of 500's
    so I just waited about 10 minutes then did

    500 fr fast
    in an empty lane,
    dove in at 7:55
    went 5:05
    tried to keep it smooth and steady, 2 beat kick
    6 beat kicked the last 100

    50 easy

    missed the 6 x 100 the group did


    Next meets are:

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


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till


    also considering this meet

    02/26/2011 DAM Spring Short Course Yards Swim Meet
    02/27/2011 Republic of Texas World SCY Championships (can wear full B70's)

    SMU Perkins Natatorium
    Dallas, TX
    Categories
    Swim Workouts
  3. Thursday, Feb. 10, 2011 5:00am

    by , February 10th, 2011 at 09:59 AM (Fast Food Makes for Fast Swimming!)
    Warmup:
    200 Free
    100 Kick
    150 Free
    100 Kick
    100 Free
    100 Kick
    50 Free

    200 Free Pull

    400 Free
    4 x 25 Fly @ :45
    300 Free
    4 x 50 Back/Breast @ 1:15
    200 Free
    4 x 75 Back/Back/Breast @ 1:45
    100 Free
    4 x 100 IM @ 2:15

    8 x 50 Kick @ 1:00

    200 EZ
    -----------------
    3600 Yards

    I just felt sluggish today...tomorrow is another day

    Updated February 10th, 2011 at 07:04 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  4. MATT Thursday Workout

    by , February 10th, 2011 at 09:26 AM (Pete's swim blog)
    Woke up to 1" of snow/ice this morning. Roads are all closed so no swimming. Temperature is only going to get up to 32 today so it is not likely to melt much (do I really live in the south?). Roger is trying to get them to open the pool for MSA this afternoon if the roads improve. If he is successful, we might get in a workout with the kids.
    Categories
    Swim Workouts
  5. Up most of the night

    by , February 10th, 2011 at 07:55 AM (Mixing it up this year)
    Had to work last night from 12:45am-1:15 then again from 2:30-3:45 then leave for practice at 4:30. Need I say more.

    500 Free broken 1,2,3,4,1,2,3,1,2,1
    500 Free broken 1,2,3,4,1,2,3,1,2,1 1-catch up, 2-1arm, 3-fist, 4-fingertip drag
    500 Free kick w/fins every 3rd moderate
    5x100@2:00 Fly as 25 rt arm/25 lt arm/25 kick/25 swim w/fins
    500 Free w/paddles & bouy every 3rd 25 fast
    6x50 from dive
    200 Free easy

    total 3000 yards
    Categories
    Uncategorized
  6. 2/9/11

    by , February 9th, 2011 at 07:07 PM (The Labours of SwimStud)
    Wed Am Swim--till recovering from a bit of a stomach bug...o felt a little tired after a restless night.

    Warm Up
    600 FR
    10 x 50 K 1:30
    4 x 50 FLY 1:30
    100 FR EZ


    Main
    4 x thru
    200 FR,100 Stroke
    Odds Strong , Evens Weak
    100 FR EZ
    5 x 100 2:30 25 Sprint 75 EZ
    Odds BR. Evens FR
    Not much sprint gas today


    Kick
    5 x 100 Fin Kick 25 FR/25 FL

    Cool
    300
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  7. Wed., Feb. 9

    by , February 9th, 2011 at 06:39 PM (The FAF AFAP Digest)
    Bike, 45 desultory minutes


    Stretching & RC Work, 45 minutes


    Commentary:

    I'm still feeling kinda sick and now my Lil Fort is sick and feverish. Had to pick her up at school today, and that put the kabosh on any workouts for me. Can't even sneak out tonight to swim b/c Mr. Fort is out of town on a trial and the two teens have other commitments. I'll go stir crazy if I can't get out of the house tomorrow ... I was hoping to meet Speedo at OakMarr.

    And I'm rather peeved. Aside from endorphin and workout preclusion, I just found out that Mini Fort put my kneeskin through the washing machine. Suspect that ruins any coating that was on it.

    I was also annoyed when my Jimslie-Jamesparticus was abruptly banned from the forums. I'm glad the Forum Moderator(s) saw the light and reinstated him. If humor and satire are banned, I'd probably check out from the forums.

    Trying to get myself in the mood to stretch tonight. I suspect Lil Fort will attempt to force me to watch American Idol, so I will need a distraction. (Did it!) I have also been assiduously honing my scrabble skills the last few days. JimRude just went down!

    Updated February 9th, 2011 at 11:49 PM by The Fortress

    Categories
    Spinning
  8. Double Wed Feb 9th, 2011

    by , February 9th, 2011 at 03:14 PM (Ande's Swimming Blog)
    Double Wed Feb 9th, 2011

    had a nice visit with Eddie Reese today from 7:00 - 8:00 as he coached

    was out running a chore near UT so I skipped lunch and dropped by for noon practice. Unfortunately we worked out in the diving well. Pool temp was way warmer than the main pool, it's set to keep divers comfortable. Too toasty for me.


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    Bess Coached
    UT Swim Center, main pool
    noon to 1:15 dove in on 12:10
    trained with Richie Cunningham and Pat Evoe
    beside James Fike, Mary & Desiree Ficker

    Wore FS PRO jammer

    WARM UP
    swam easy free probably 400

    Main SET:

    9 x 50 on :40
    1 25 fl 25 bk
    2 25 bk 25 br
    3 25 br 25 fr

    50 easy

    9 x 100 on 1:15
    1 75 fr 25 fl
    2 75 fr 25 bk
    3 75 fr 25 br
    made it no problem

    100 easy

    assigned: 9 x 200 on 2:25
    1 150 fr 50 fl
    2 150 fr 50 bk
    3 150 fr 50 br
    did:
    missed the first 100 on #1
    felt warm & uncomfortable, just did freestyle & instead of the strokes, did 3 on 2:25
    my lane mates were dropping back so I stayed on the wall to ask them what interval they were on, Richie said 2:30, so I did a few on 2:30, felt bad, so I let Richie & Pat take go ahead & just swam easy behind Pat, did the rest, skipped a 50 on one of them,
    didn't feel good which is becasue of the warm tempt and maybe fatigue from morning practice

    200 easy

    300 easy


    Next meets are:

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


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till


    also considering this meet

    02/26/2011 DAM Spring Short Course Yards Swim Meet
    02/27/2011 Republic of Texas World SCY Championships (can wear full B70's)

    SMU Perkins Natatorium
    Dallas, TX

    Updated February 9th, 2011 at 03:44 PM by ande

    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout -02/10/11

    by , February 9th, 2011 at 02:35 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:10 3:45 3:30
    3 X 100 1:40 1:30 1:25
    Three times through, read intervals by round left to right.

    16 X 25 :40
    Sprint 20 yards, no breath.

    1 X 200 kick 4:15
    4 X 75 kick 1:30
    8 X 25 :45
    25's: Blast free kick 12.5 yards, swim in easy.

    1 X 200 50 stroke/50 free 3:30
    1 X 100 stroke 2:10
    4 X 25 stroke-fast- :40
    Three times through.

    1 X 150 free 1:50
    1 X 100 free 1:50
    Four times through. Recover on the 100.

    WARM DOWN: 4 X 50 easy 1:00

    5150Y
    Categories
    Swim Workouts
  10. Wednesday, 2/9/11

    by , February 9th, 2011 at 12:21 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (800)
    200 Swim
    200 Kick
    200 IM drill
    4 x 50/55 build each IM Order

    Swim Set #1 (600)
    4 x 150/2:30 Odds free; evens Back
    - Free was around 2:00, back was under 2:15

    Swim Set #2 (400)
    8 x 50/1:00
    #1, 4 , 7 free ds to 85%
    - 40± on these
    #2, 5, 8 back FAST
    - 40± on these
    #3 and 6 Fly - long underwater dolphin kick off walls
    - 42± on these, I took an extra 30 sec rest before #6.

    Swim Set #3 (600)
    8 x 75 /1:30 - count strokes 1st 25, add 1 stroke on 2nd 25, add 2 strokes on 3rd 25
    - 1-4 free, SPL =16-17-18, times 58-60;
    - 5-8 back, SPL=17-18-19, times 1:05-1:07

    Kick Set (400)
    1 x 400 continuous dolphin kick - no board
    - with fins on back, was around 6:15


    Warm down
    100 easy free

    Total: 2900 yards
    Categories
    Uncategorized
  11. Breakthrough of sorts....

    by , February 9th, 2011 at 11:59 AM (Year Three: The Road Back)
    So, I had planned on doing a mini-taper for the rest of the week in preparation for the IU meet on Saturday. I'm dragging through the day and falling asleep while watching Jeopardy! with my kids... Of course, things don't always go as planned. When Coach showed up this morning, the workout as written was only 2550 yards - with a lot of sprinting. So, I figured I'd just do the workout (with a few adaptations here and there). Here's what I did:

    400 Warm-Up
    1 x 200 Kick on side on 4:00
    4 x 50 Kick on 1:00, 1>4
    1 x 100 Kick w/o fins for time - got 1:45 (It might not seem like it to most people, but this is fast for me!)
    4 sets:
    1 x 100 Drill Cycle on 2:15 (did 2 fly, 2 free)
    1 x 25 Power Stroke on 1:00 (did 2 fly, 2 free)
    3 sets:
    4 x 25 ALL OUT on 1:00 (odd: fly, even: free)
    1 x 50 Easy Free on 2:00
    1 set:
    4 x 50 Easy Free on 1:00
    1 x 100 Easy Free on 2:00
    1 set:
    5 x 50 Easy Free on 1:00
    400 Cool-Down
    Total Yards - 2800

    Here is my breakthrough - what I noticed when I was doing the Free Drill Cycle was that on the 25 where I did catch-up drill, I really outdistanced my training partner. So, I tried to mimic that glide during the 25 ALL OUT's and realized that a slower stroke rate with a longer glide actually makes me faster.... it finally got me out of the "spinning my wheels" feeling that I typically have when going all out for a 50 (or when racing). I'm hoping that I can remember to race this way on Saturday. I am only .69 away from breaking :30 on the 50 Free for the first time ever and I'm wondering if this change - more power/distance per stroke; less flailing - will be enough to break the :30 barrier. I guess time will tell.

    All in all, I left the pool today feeling pretty good - and pretty hopeful for this weekend's meet. Now, if only I can get the "dead" feeling out of my legs over the next few days....
    Categories
    Uncategorized
  12. Wed Feb 9th, 2011

    by , February 9th, 2011 at 11:07 AM (Ande's Swimming Blog)
    Wed Feb 9th, 2011


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    Whitney Coached
    UT Swim Center, main pool
    5:30 to 7:00 dove in on 5:35
    trained with Marcio Amy Tyler, Ned, & Brandon
    beside Kelly, Max, & Nate
    Wore FS PRO jammer

    WARM UP
    2 rounds of
    250 done 200 fr 50 IM
    150 done 100 IM 50 K
    050 IM

    Main SET:

    9 x 50 on :40
    1 25 fl 25 bk
    2 25 bk 25 br
    3 25 br 25 fr

    50 easy

    9 x 100 on 1:15
    1 75 fr 25 fl
    2 75 fr 25 bk
    3 75 fr 25 br

    100 easy

    9 x 200 on 2:25
    1 150 fr 50 fl
    2 150 fr 50 bk
    3 150 fr 50 br

    100 easy

    assigned: 1000 fr done 75 aerobic 25 strong
    did: some of it


    Next meets are:

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


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till


    also considering this meet

    02/26/2011 DAM Spring Short Course Yards Swim Meet
    02/27/2011 Republic of Texas World SCY Championships (can wear full B70's)

    SMU Perkins Natatorium
    Dallas, TX
    Categories
    Swim Workouts
  13. Wednesday, Feb. 9, 2011 5:00am

    by , February 9th, 2011 at 10:30 AM (Fast Food Makes for Fast Swimming!)
    Arms are a little sore from my pushup set I did yesterday - totaling 150 of them in sets of 10.

    Warmup:
    200 Free
    200 Back
    100 Kick
    300 Pull
    200 IM

    Mini-Hill: I took about 15-20 sec. rest after each, hold 80-90% effort
    50 Free
    100 Free
    150 Free (1:41)
    200 Free (2:13)
    150 Free (1:40)
    100 Free
    50 Free

    300 Free Pull

    With group of 5 people:
    16 x 100
    #1-4 Kick w/ fins @ 2:00 (did SDK 50 on front/50 on back)
    #5-8 Free Pull @ 1:40
    #9-12 IM @ 1:45 (this was just like a wave pool)
    #13-16 Free @ 1:30 (1:07, 1:05, 1:05, 1:02)
    --------------------
    3700 Yards
  14. MATT Wednesday Workout

    by , February 9th, 2011 at 08:54 AM (Pete's swim blog)
    SCY

    500 Warm up
    8 x 25 IM Order Easy/Hard - :40
    8 x 25 IM Order Easy/Hard - :40

    100 Easy

    200 Breast timed (2:44)

    100 Cool down

    (1300 Total)

    Feeling stronger today. Timed breast stroke was good. That's about what I did last year. Too fast through 100 yards. I went :37, :41, :43, :43. Stroke got shorter at the end and I did some sloppy turns. I'll have to sort through the video and see what can be improved for Sunday.
    Categories
    Swim Workouts
  15. Tightening up again

    by , February 9th, 2011 at 07:25 AM (Mixing it up this year)
    As the week progresses the muscles are getting tighter again. My meet might not be great but it will be fun this weekend.

    I'll do the best I can on the day I am given with the condition I am in and enjoy it.

    1000 Free as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins 25 easy/25 mod/25 fast
    10x100@1:30 Free w/paddles & bouy started out slow with 1:26's for the first 3 then got faster and held 1:20's
    6x50 from dive fast breakout then easy free
    200 Free EASY

    Total 3000 yards
    Categories
    Uncategorized
  16. Tuesday Feb 8

    by , February 8th, 2011 at 10:33 PM (Keepin Track 2010)
    It's recovery week (and no that doesn't mean sit on the couch and eat more snacks bummer hey? hee hee

    Tonight's workout below:

    800 WU
    200 Kick
    6x25 BA drills
    2x50 BA
    2x50 FR drills
    4x50 with flips under water to half way on 1'

    3x5x100 descend on training interval plus 10
    1st set pull, rest :30 worked on up tempo-ing pull
    2nd set swim, rest :30 more up tempo on recovery
    3rd set swim with fins, rest :30 (I pulled this instead)

    easy 50

    300 IM Kick broken at 50's on 1'

    SPEC
    4x50 on 1' rest :30
    3x50 on 1' rest :30
    2x50 on 1' rest :30 finally felt right in this set
    1x50 on 1' rest :30

    WD
    Categories
    Uncategorized
  17. Meet prep work

    Tonight I practiced with the Panama City Masters team. Coach Chuck was juggling different workouts for each of us, based on what we were doing at the upcoming meet in Auburn. Here’s what I did:

    800 warmup

    4 x (3 x 25 @ :30 drill, swim, build), rev. IM order

    8 x 75 @ 1:15, done as 2 x (50 fly/25 back, 50 back/25 breast, 50 breast/25 free, 75 free), working the transitions and 25s

    8 x 100 w/ fins @ 1:40, IM order twice through, negative split 100s [This and the last set were prep for my 400 IM Saturday.]

    100 easy

    200 BR set
    8 x 25 BR @ :30, desc. 1-4 and 5-8
    1:00 rest
    4 x 50 BR @ :50, desc. [45.2, 45.2, 42.9, 42.2]
    1:00 rest
    2 x 100 BR @ :10 rest, 2nd faster than first [1:35?, 1:24]
    [After this I declined to do a 200 breast for time—I don’t like swimming my actual races in practice right before a meet.]

    100 easy

    Sprint set—4x thru
    25 fast kick
    :10 rest
    25 fast kick
    :05 rest
    50 fast swim
    50 easy + rest @ 2:00ish
    [I did the rounds IM order on these—we were all back together for this last set, and it was fun swimming it w/ pals.]

    4 x 100 easy warmdown

    The pool is closed in the morning the rest of this week, so we’re having practice at night for the next couple of days. With no morning lcm hours, I guess I’ll have to get out in the gulf if I don’t want to deal with walls every 25 yards! I saw a pufferfish washed up on the beach a couple of days ago, so now I have something new to be skittish about when I’m out there.
    Categories
    Uncategorized
  18. Tuesday Ladder

    by , February 8th, 2011 at 07:57 PM (Year Three: The Road Back)
    Well, without an official workout from the coach today, my training partner and I decided to modify Saturday's workout. Here's what we did:

    400 Warm-Up
    4 sets:
    1 x 25 Free on :30
    1 x 50 Free on 1:00
    1 x 75 Free on 1:20
    1 x 100 Free on 1:40
    1 x 200 on 4:00 (1 & 3 kick, 2 pull, 4 fly/back)
    1 x 100 Free on 1:40
    1 x 75 Free on 1:20
    1 x 50 Free on 1:00
    1 x 25 Free on :30
    8 x 50 Drill/Swim on 1:00 (odd: fly, even: free)
    Total Yards - 3600

    This workout went pretty well. I do really like this ladder. It challenges me, but is still do-able. Knowing that, I am able to push myself to get through the last set especially. I am feeling stronger and smoother on the free typically - and not rushing my stroke because I'm worried about making the interval. I think I finally got it through my head that relaxed, strong, and smooth, I can make 100 Free on 1:20-1:25ish (depending on how tired I'm getting). So... that is a big plus and a big breakthrough mentally for me.

    We'll see if there's an "official" team workout for tomorrow or not. If not, I have a number of old workouts all about 3600 yards that we can choose from.

    Now, to put the kids to bed (relatively soon) and head off to bed myself. Still feeling really, really tired - and wanting to get as much sleep as possible to aid in recovery before Saturday's meet.

    Glad the ice is over, but the bitter cold has taken it's place. Just looking forward to this weekend, when temperatures are supposed to climb into the upper 40's. It will feel SOOOOOO warm (and maybe help melt the ice on my driveway that's still too thick for me to get up). Enjoy your day!
    Categories
    Uncategorized
  19. Tuesday, Feb. 8

    by , February 8th, 2011 at 04:37 PM (The FAF AFAP Digest)
    Drylands:

    bicycles, 50
    long arm crunches, 2 x 25
    back extensions, 25 x 2 x 15
    standing single arm press on double cable machine, 35 x 2 x 10 each arm
    lower back machine, 120 x 2 x 15
    seated lat pulldown, 100 x 2 x 10
    explosive leg press, 230 x 2 x 10
    box jumps, 10
    reverse scoops, 15

    RC work, 15 minutes


    Swim/SCM/Solo:

    30 minute easy swim
    around 1500 meters

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

    Commentary:

    This is my 5th day struggling with a cold and nausea. What I thought was food contamination last week seems like a bug. Took yesterday off (a rest day was due anyway), and had to drag myself to the gym today.

    Canadian Nationals:

    Information for Canadian Nationals is out:

    http://www.cmsc2011.ca/cmsc2011.pdf

    I don't think I'd stay for Monday. I'd probably opt for:

    Friday: 50 back, 100 fly
    Saturday: 50 fly, 100 free for 50 split (maybe the 200 back or 100 breast to keep my options open)
    Sunday: 50 breast, 100 back, and 100 IM

    Quite remarkable that the 50 back is first rather than last! It doesn't say on the meet info whether they will measure the pool and whether times will be submitted to USMS. I will email the meet director, though I know the PV TT guru, Mr. Roddin, can submit my times if the pool is measured.

    Recovery & Regneration:

    http://www.facebook.com/mastertheshi...22134447813895

    This reminds me I need to do more with the foam roller and stick.

    Foil MF:

    Got my foil MF. Even though I am definitely a size small according to the sizing chart, the medium I ordered doesn't seem that big. I have a wide foot, and I'm worried that a small might be too tight. I might just be between sizes on this product. Or I may try some fin socks with it. It does seem fairly floppy, so I'm not yet convinced it is much better than two fins.

    Updated February 8th, 2011 at 09:29 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout -02/09/11

    by , February 8th, 2011 at 01:27 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:20 3:00
    4 X 75 1:20 1:05
    4 X 50 :50 :50
    Twice through. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    10 X 50 kick 1:00

    2 X 100 moderate 1:45
    3 X 50 fast 1:15
    2 X 100 moderate 1:45
    2 X 50 fast 1:15
    2 X 100 moderate 1:45
    1 X 50 fast -
    1 X 100 easy

    1 X 200 IM 3:30
    4 X 50-1 of each stroke- 1:00
    8 X 25 -2 of each stroke- :30
    Twice through

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts