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  1. FAST FRI on Wed Feb 23th, 2011

    by , February 23rd, 2011 at 12:18 PM (Ande's Swimming Blog)
    FAST FRI on Wed Feb 23th, 2011


    The 2011 Big 12 Men's & Womens Swimming and Diving Championships begin today and end on Sat Feb 26 at the
    UT Swim Center where I train
    RESULTS


    trying to figure out where to train Th & Fr


    info arrived for the
    2011 South Central Zone SCY Championships
    Fri April 1 - 3, 2011 at the
    Josh Davis Natatorium in
    San Antonio, TX


    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, SCY diving well & Center course
    5:30 to 7:00 dove in around 5:35is
    trained with Mike, Kelly, & James Fike,
    beside marcio, Tyler, todd, Max, Brandon & Amy
    wore FS PRO legs

    we started in the diving well with NO Blocks

    WARM UP
    swam easy free, board said swim till 6:45

    Main SET:

    fast in heats, from a dive
    (there were 4 heats)

    25 fly went 10

    50 fr went 23

    75 fr went 37

    100 fr went 51.9 (50 2 b k, 50 6 b k)


    1000 free easy


    fast in heats (there were 4 heats)

    25 fly went 10

    50 fr went 24

    75 fr went 39

    100 fr went 51.9

    assigned 1000 free
    did around 400??

    Moved to Main Pool with blocks

    skipped the 25

    skipped the 50

    skipped the 75

    to rest up for the:

    100 fr fast
    Tyler raced beside me
    whitney said I was out in 23
    went 49.8


    100 easy

    25 fl
    whitney timed
    went 10.2


    25 easy


    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    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
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout -02/24/11

    by , February 23rd, 2011 at 12:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:20 3:00
    5 X 100 1:40 1:30
    Twice through. Round 1 intervals left, 2 right.

    6 X 25 fast :30
    1 X 50 easy 1:00
    Three times through

    1 X 100 easy 2:00
    1 X 50 build to fast 1:15
    1 X 50 @ 100% 1:45
    Four rounds.
    50 @ 100% off the blocks on rounds 1 &2.

    7 x 200 free
    1-4 on 3:00
    5-7 on 2:40

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
    Categories
    Swim Workouts
  3. Wednesday, Feb. 23, 2011 5:00am

    by , February 23rd, 2011 at 11:27 AM (Fast Food Makes for Fast Swimming!)
    I figure on Monday I did 50s, Tuesday I did 75s, so that means this is a day for 100s. I hope this trend doesn't continue too much further, if you know what I mean!!!

    Warmup was the first few 100s

    5 x 100 Free @ 1:30
    5 x 100 Free @ 1:25
    5 x 100 Free Pull @ 1:20
    5 x 100 Free Pull @ 1:15
    5 x 1........ wait a minute... I didn't continue the set...just wanted to stay aerobic.

    5 x 100 Build 100 Fly @ 1:40
    --1) 100 Free
    --2) 25 Fly, 75 Free
    --3) 50 Fly, 50 Free
    --4) 75 Fly, 25 Free
    --5) 100 Fly (did 1:11 and it was tough)

    hopped in a lane next to me to swim with 2 others (they did 100IMs, I did 150s) I was almost catching the one girl during my last 50 of breast on each one, but couldn't quite get her.
    4 x 150 IM w/ no free @ 2:30
    ------------------
    3100 Yards
  4. MATT Wednesday Workout - Fly Day

    by , February 23rd, 2011 at 09:23 AM (Pete's swim blog)
    SCY

    400 Warm-up

    2 x through
    * 25 Fly - :30
    * 25 Free - :30
    * 50 Fly - 1:00
    * 50 Free - 1:00
    * 400 IM - 7:00

    100 Easy

    200 IM (125 Fly/25 bk/25 br/25 fr) - 3:30
    300 IM (150 Fly/50 bk/50 br/50 fr) - 5:30
    175 Fly - 3:00
    175 Free - 2:30

    50 Easy

    10 x 50 Free - :45

    200 IM Timed (2:43)

    200 Easy Fly cool down

    (3400 Total)

    We have about 65 workouts we rotate through each day. Since we don't have a coach on deck, this works really well. We don't spend 15 minutes debating what we are going to do... we just do the next workout. Some workouts are more memorable that others for different reasons. This one sticks out because of all the fly and the pain that goes along with that. That's a good thing because these workouts tend to be milestones for me. I remember what I did the prevoius time a lot easier and I can guage my progress. Two years ago when I first started I thought the team was nuts for just trying something like this. I mostly did freestyle and mixed in fly where I could. For a while, whenever I saw this workout, I'd sigh, get out of the pool and go retrieve my fins. A few months ago, I started making the splits by removing my drag suit. Today, I was determined to make the splits with my drag suit on... and I did. The 175 fly was the only split I was in any danger of missing but I managed with a few seconds to spare. Its amazing the progress that can be made with persistence and a supportive team behind you.
    Categories
    Swim Workouts
  5. Tired arms today

    by , February 23rd, 2011 at 08:35 AM (Trying to Train Smarter, Not Just Harder)
    Boy are my arms tired. I'm not used to putting in all this yardage - and three days in a row. I think it's the transition to LCM that's really making it hard on the shoulders. Had to use fins on the last bit of the workout & almost wimped out & didn't finish it!!

    400 free
    2 x 200 kick
    100 EZ
    4 x 150 IM no free
    100 EZ pull no paddles
    10 x 200, first 4 w/ pullbouy, no paddles, next 4 swim, last two with zoomers.
    400 EZ alternating breast, back & free

    Total: 4000

    Found out yesterday at work that we aren't going to Nigeria until probably May, due to the political climate - so I'm going to get online & enter the Atlanta meet before I lose my nerve!! Maybe I'll even meet some of the people I visit with on the Forum! If I have the courage to actually talk to people.
    Categories
    Uncategorized
  6. What evil was I thinking

    by , February 23rd, 2011 at 07:23 AM (Mixing it up this year)
    If I use the word evil you know I mean breaststroke. Boy did I work on it today. Felt good for all of it.

    10x100@1:45 Free
    500 Breast kick w/brfins worked this
    10x50@1:00 Breast pull w/fins use dolphin motion but not a deliberate kick worked these
    10x100@1:30 Free w/paddles & bouy held 1:25's relaxed
    500 Free easy every 3rd lap strong Breast

    Total 3500 yards
    Categories
    Uncategorized
  7. Lucky to get in extra distance at lunch today

    by , February 22nd, 2011 at 10:34 PM (Trying to Train Smarter, Not Just Harder)
    I was lucky! Jeni had her baby ~ 9am & they sent grandma (that's me) home at 10:45 - so I went to the pool instead! I don't usually get to the pool until about 11:30 on a good day because of work, so this was a treat. Sat in the sun for 10 minutes & then did workout.


    8 x 75 on 1:15, 50 free, 25 other
    6 x 100 on 1:30, last 25 off stroke
    4 x 150 IM twitch on 2:15
    2 x 200 free on 2:30 (ha ha, Grandma was tired & needed a nap by then!)
    400, descend by 100's


    150 EZ


    200 free on 2:45
    2 x 150, 50 kick, 50 free, 50 kick
    3 x 100 IM's on the 1:35 (someone was playing Drill Sargeant!!)
    4 x 50 kick on the :55


    150 Breast/free thingy


    Total: 3900
    Categories
    Uncategorized
  8. Tuesday, Feb. 22

    by , February 22nd, 2011 at 07:01 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various

    5 x 100 free @ 1:45, just cruisin'

    8 x 50 various drills, including "human" drill

    50 EZ

    Speed Work:

    ATP-CP 25s:
    10 x 25 burst @ 1:00
    -- I can't do these as a true burst because I'm not pushing off with full ferocity yet.

    50 EZ

    4 x (50 AFAP w/fins + 150 EZ) @ 5:00

    Went:
    back shooter, high 22
    fly, 25
    back shooter, 23
    breast, 31

    -- These were awful. I was battling cramps the whole way. One of the slowest 50 sets I've done.

    Total: 2650

    Hottub, 20 minutes

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

    Commentary:

    I must have a trap door shut on part of my brain because I don't seem to be thinking clearly about the order of my workouts. In retrospect, I should have done a recovery workout today and a speed workout tomorrow. My legs were heavy and very tired from the long dryland-bike + 3,000 kicking the last 2 days. But I guess there is some merit in sprinting when you're tired? I don't usually prefer this method, but I'm going to pretend there is for peace of mind.

    And, having consulted my handy dandy month view FLOG, I see that I've done 4 weeks of weights without a recovery week and I'm into week 5. That recovery week I took in January after 3 hard weeks was great, and I swam faster than ever during it and after. I feel like I'm starting to build up some training fatigue now. Looking ahead, I think I will just muddle through this week with one more dryland session and yoga and then shut it all down for 3 weeks while I taper for the Albatross meet. I hate tapering because of my cardio addiction, but I can't say I miss the gym (+ attendant soreness and lactic acid) too much until utter taper boredom sets in.

    I really need to stretch tonight. We'll see if I can summon up the requisite energy.

    I have decided to swim the following events at my next few meets. Or, I should say, I'm going to sign up for these events, with the possibility of scratching one each meet. Will sign up for Warrenton tonight.

    Warrenton, 3/6:

    100 fly
    50 fly
    100 IM

    Albatross, 3/19:

    50 back
    100 back
    200 back
    50 fly

    Zones, 4/16

    100 free (50 split)
    50 breast
    100 back
    50 fly
    400 medley relay
    200 free relay

    -- I think I've only swum 6 events in a single day once in my life, at a Zones meet a couple years ago.

    Updated February 22nd, 2011 at 09:45 PM by The Fortress

    Categories
    Swim Workouts
  9. Tuesday, 2/22/11

    by , February 22nd, 2011 at 04:35 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Recovery Workout: I felt pretty good. The tiredness and soreness I had yesterday was gone today.

    Warm up
    300 Swim
    - the usual free and back
    3 x 100/1:45 smooth build
    - All free

    Kick w/Fins
    1 x 200/3:30 smooth
    - on side, face down w/snorkel - 3:15
    2 x 150/2:30 build
    - on back - 2:10± for both, 1 flutter, 1 dolphin
    3 x 100/2:00 desc
    - took off the fins, flutter on back - 1:50-1:52-1:50
    4 x 50/1:10 strong
    - no fins, flutter w/board ±55

    Active Recovery
    300 swim – 200 pull – 100 drill – 50 scull
    - free: only rested enough to change toys, no times
    50 scull – 100 swim – 200 pull – 300 swim
    - back: only rested enough to change toys, no times

    Cool down
    4 x 100/10sec rest, smooth
    alt free and back
    Total: 3300 yards
    Categories
    Uncategorized
  10. Sarasota Y Sharks Masters 5:30 AM Workout -02/23/11

    by , February 22nd, 2011 at 03:22 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:40
    1 X 200 3:20
    4 X 100 1:30
    1 X 300 4:30
    4 X 100 1:30

    2 X 200 kick 4:15
    #2-50 easy/50 fast

    10 X 50 1:05
    odd: easy even: fast

    1 X 50 easy
    2 X 50 @ 100%
    1 X 50 easy

    1 X 300 4:30
    3 X 100 1:30
    1 X 300 4:15
    4 X 75 1:05
    1 x 300 4:00
    6 X 50 :40

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
    Categories
    Swim Workouts
  11. Holy Canoli I'm Tired!

    by , February 22nd, 2011 at 12:43 PM (Year Three: The Road Back)
    It's been a little while since I've posted anything. I spent all last week (M-F) doing doubles. I did the team practice in the am and then after work headed back to the pool for another 2200-2800 yards - depending on how far we went in the am. All told, I upped my daily average from about 3500scy to 6000scy. Yikes! No wonder I didn't post anything... I went home after the second swim, grabbed a snack, then grabbed a nap!

    My initial goal for the February Fitness Challenge (http://www.barracudas.org/pool/febfitness/ffc.htm) was to swim 107,000 yards (which is up from the 106,250 I did last year). The ice storm the first few days put me way behind. Since my girls were visiting their father last week, I decided to do doubles to get back on track and be able to meet my goal. Of course, once caught up, I decided to keep it up... and am now on pace to get over 110,000 yards - barring snow days, injuries, or just plain exhaustion. I still have to swim every day this month (Saturday and Sunday included), but if I average about 3000 yards per swim. I'm good.

    With my girls coming back from their father's house and my February Fitness Challenge goal in sight, it's time to refocus on preparing for the Indiana state meet (end of March) and YMCA National meet (mid-April). Here's what we did today:

    400 Warm-Up
    3 sets:
    1 x 500 (1st & 3rd set free; 2nd set pull)
    3 x 250 (1st & 2nd free; 3rd kick)
    100 Cool-Down
    4250 Total Yards

    I would tell you what intervals we were on, but I honestly don't know. The two guys in front of me seemed lightning fast and, while I made all the intervals with at least :10 to spare, I also got lapped on the 1st and 2nd 500. My entire goal for the last 500 was to not get lapped. Either I sped up or the leader slowed down. Either way, I was exhausted at the end of the final 500, but did NOT get lapped! Truth be told, however, he probably would have gotten me on the next 25; for sure on the next 50. But... that's neither here nor there.... I didn't get lapped!

    Anyhoo... enjoy your swims and I'll check in tomorrow.
    Categories
    Uncategorized
  12. Tuesday, Feb. 22, 2011 5:00am

    by , February 22nd, 2011 at 10:37 AM (Fast Food Makes for Fast Swimming!)
    Well...we finally had to break down and put in lanelines this morning... And whoever it was that pulled the lanelines out needs to be shot also! How complicated can it be to put them on the reel folks...take the wrench and tighten all the slack on the lanelines before putting them away, that way they don't fall apart and have 2 or 3 lanelines trying to come off the reel at the same time!!!

    Warmup: (by this point I was just plain P.O.'d)

    200 Free, 300 Pull

    20 x 75 Free @ 1:00, (held :53-:55)
    10 x 75 Free Pull @ :55 (held :52-:54.5)
    10 x 75 w/ fins @ 1:05
    --25 SDK on front 2 breaths or less
    --25 SDK on back
    --25 Fly
    ---------------
    3500 Yards in about 48 minutes!
  13. Tue Feb 22, 2011 IM Day

    by , February 22nd, 2011 at 09:36 AM (Ande's Swimming Blog)
    Tue Feb 22, 2011 IM Day

    The 2011 Big 12 Men's & Womens Swimming and Diving Championships are
    Wed Feb 23 - Sat Feb 26 at the
    UT Swim Center where I train
    RESULTS


    got this email from Whitney on the 18th
    Subject: [txla-masters] master's schedule due to Big 12 Meet at UT

    Here are your practices next week (don’t shoot the messenger)!

    Mon (2/21)- 5:15 - 6:30am; 12 - 1:15pm

    Tue (2/22) 6:30 - 8am; 12-1:15 pm; NO PM

    Wed (2/23) 5:30-7am; NO NOON

    Thu Fri NONE

    Sat (2/26) at Dick Nichols 7:00-8:30am

    Sun 12 -1 :15 pm
    (the women’s last chance meet may be going on)


    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, SCY diving well & Center course
    6:30 to 8:00 dove in around 6:35
    trained with Tyler, Mike, Chris, & marcio
    beside Larry, Neal, Max & Larry
    wore worn out FS PRO jammers

    WARM UP

    assigned 1000
    did around 600

    Main SET:

    600 IM done 50 k, 25 r 25 l, 50 sw

    4 x 25 k fast

    600 breathe every 5

    4 x 50 fast

    600 IM swim with fins, didn't wear fins

    4 x 75 fast done fl, bk, br

    600 fr neg split

    4 x 100 IM on 2:00 desc

    skipped the last set, thought I had a meeting


    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

    Updated February 22nd, 2011 at 09:44 AM by ande

    Categories
    Swim Workouts
  14. MATT Tuesday Workout

    by , February 22nd, 2011 at 08:29 AM (Pete's swim blog)
    scy

    400 Warm-up

    4 times through
    * 25 Kick - :30
    * 50 Free/Fly - :45
    * 75 Kick/Free - 1:15
    * 25 Back/75 Free - 1:30
    100 Free - 1:25
    100 Free - 1:20
    100 Free - 1:15

    100 Easy

    5 x 200 IM - 3:30
    1 x 100 Stroke - 2:00
    1 x 200 IM - 3:00
    1 x 300 Free - 4:00

    150 Cool Down

    (3550 Total)
    Categories
    Swim Workouts
  15. Fast pool and fast practice

    by , February 22nd, 2011 at 07:37 AM (Mixing it up this year)
    Good workout today. Glad to be back in the water. I hate the fact my normal pool closes on government holidays. That is the time most people want to actually use the pool.

    10x100@1:45 Free
    500 Free kick w/fins every 3rd lap moderate
    10x100@1:45 Fly w/fins as 25 rt arm/25 lt arm/25 kick/25 fast
    10x100 Free w/paddles & bouy #1-4@1:30, #5-7@1:25, #8-9@1:20, #10@1:15 made all but the last went 1:25, 1:25, 1:25, 1:24, 1:19, 1:20, 1:18, 1:17, 1:18, 1:16
    500 Free easy every 3rd lap 1 arm fly

    Total 4000 yards
    Categories
    Uncategorized
  16. Another Good Morning!!

    by , February 21st, 2011 at 08:51 PM (Trying to Train Smarter, Not Just Harder)
    4 x 300, 200 free, 50 back/50 breast
    4 x 200, 50 kick/50 swim
    4 x 150 IM (first two were IM twitch)
    4 x 100
    4 x 50
    4 x 50
    100 breast


    Total: 3600


    This was rather grueling - despite the fact that I didn't really use intervals - I'm just not prepared to do long course yet. I am committed to going MWF for the next several weeks to get used to it though, and then in about 2-3 weeks, I will start working on going on what I think would be an acceptable interval & charting it.


    I am very happy to say that I woke again with no spasms in my elbow, second day in a row. I'm almost too excited to know whether or not to trust it - having been in such pain for so long, and now to have it dissipate is almost surreal. But I'm not complaining! Rather I'm rejoicing! I'm still going to be very cautious about adding in the paddles tho - but I am excited to see that I might be able to get the evil FLOG monster off my back in a couple of weeks! I know that I need to average about 4200 yards four times a week to get in 500 yards - and I am waaay behind - but I refuse to alter my goal. I'm planning on doing that 10 mile swim in Chatanooga in September anyways, so I'll need to pick up the distance to get in shape for that, PLUS I think there are a couple of three & five K ocean swims coming up in the Spring & Summer that I might be able to fit into my schedule. Gotta make time for Nigeria & my nephew Nathan's wedding, but hopefully I'll be able to get back on the GTD pace soon now.
    Categories
    Uncategorized
  17. Presidential buddies swim

    I had a lovely outdoor lc swim this morning. It was warm and clear—even before sunrise, the lifeguard was just hanging out in shorts and sandals. The nearly full moon was setting as I started, and the sun started rising during the kick part of warmup. First I did the Panama City Masters workout. Here’s how it went:

    Warmup
    6 x 100 drill/swim @ 2:00
    4 x 100 K @ :20 rest

    4 x 50 FR desc. @ 1:00

    3 x (4 x 100 FR @ 1:40 holding best average, :20 rest)
    [held 1:29s on 1st 4, 1:27 on 2nd 4, 1:25 on last 4]

    4 x 50 drill (odds BR, evens BK) @ 1:15

    3 x 200 kick as fast as possible @ 5:00 [I had no oomph on these, but did my slow best—first 2 with fins, last one without]

    That was it for team practice, but I still needed 1800m to be part of the virtual 5K Presidents Day swim with Bobinator, Gigi, Fort, and Celestial. So I did part of Bob’s workout to round it out, as follows:

    2 x 250 (100fr/50bk/100fr)

    500 pull

    4 x 125 IM w/ rotating 50 [this was kind of fun to do long course, with midpool starts and stops and turns]

    500 warmdown + play

    I was glad to have the extra motivation to stay in the pool and reach 5000! Thanks all!

    My body felt tight and heavy throughout the workout this morning, and decided I needed a massage plus maybe a rest day soon. (When I checked my flog I realized I hadn’t had an off day since before the Auburn meet—it’s hard to not want to swim now that the weather is finally pretty here, since I know my days of outdoor swimming are dwindling.) I was able to book a massage for the late afternoon, and was very grateful for that. Now I feel much better.


    Before my massage, I couldn’t resist going for a little dip in the gulf. It was a little windier and a lot wavier today, so I just navigated out past the sandbar and floated on the waves a bit, then practiced getting in and out past the surfline a couple of times. That’s a skill I’d like to be better at, and braver about.
    Categories
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  18. Virtual Holiday 5K Club, Mon., Feb. 21

    by , February 21st, 2011 at 06:28 PM (The FAF AFAP Digest)
    Since I had a relatively free afternoon, I decided to join the bloggers' Virtual Holiday 5K club along with Bobinator, Gigi, Swimsuit Addict and Celestial. My goal was to complete an aerobic workout with some quality that was not junk yardage. Think I accomplished that! I didn't really follow their skeleton workout, but did do the requisite 4 x "500s" in my own sprinterly way.

    Swim/SCY/Virtual Club:

    Warm up:

    600
    alternate 100 swim/100 kick

    200 fly drills

    24 x 25 shooters
    8 back
    8 twirling
    8 belly

    50 EZ

    Main Sets:

    5 x 200 backstroke kick @ 3:00

    -- At least 5 SDKs off walls, more on first wall.

    50 EZ

    4 x ("500s" + 50 EZ) done as:

    1. 20 x "25s" no fins -- in 12 foot depth, dolphin kick to bottom of pool, squat jump off bottom and dolphin kick to top fast and as high as possible

    2. 20 x 25 no fins
    odds = backstroke start and power kick to the 15 (15 kicks) + easy backstroke kick

    -- My first few backstroke starts sucked, and my goggles flew up. Then I realized I was getting a poor entry b/c I was bending my knees too
    much.

    3. 10 x (25 easy speed fly @ 100 pace + 25 EZ) @ 1:00

    4. 10 x 50 @ 1:00
    odds = russian breast drill
    evens = easy flutter kick w/board

    5 x (25 "human" drill + 25 EZ) @ 1:30

    150 EZ

    Total: 5100/2900 kick

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

    Commentary:

    Wow, 5K is not so horrible when you're not crunched for time and can work on things of your choice. Much better, for me, than just cranking out short rest stuff. Also, as I've been feeling somewhat out of sync in the water for awhile, it was nice to stay in longer and work on feel and technique. For the most part, my foot was still encased in fins, though it is feeling better and less swollen. Tomorrow I will be back to swimming half this amount and, hopefully, if the legs aren't completely shot, can do some speed work. I really need to stop avoiding freestyle; it feels awful right now from disuse.

    Thanks ladies for the virtual inspiration and company! Having met you all before made it very cool. For Swimsuit Addict's sake, I did not wear my usual black suit, but opted for my light blue Nike suit. No patterns in my swim wardrobe, I'm afraid.

    I forgot to do my flog for a few days, so had to catch up. I am kicking *ss on my very conservative GTD goal of 325 miles. However, I am sure I will drop way back at taper time. I have been keeping track of my kicking and race pace work on my FLOG. I just went over the 30,000 mark in kicking with 32,875 after today. Race pace work (90-100%) is at 8,225.

    I caught last the 45 minutes of Lil Fort's swim practice tonight. I almost never watch as I do the drop off portion of the drive in our carpool. They were doing a lot of dolphin kicking underwater and a lot of one arm fly into 6 kicks underwater, then up and go with the other arm. They also did underwater free recovery (aka doggy paddle drill) completely submerged. In contrast to their "dolphin" drills, they call this one "human," which made me chuckle.

    I felt sorry for Mini Fort. Her first day of crew out on the water was miserable -- low 40s, windy and raining.

    Updated February 21st, 2011 at 10:12 PM by The Fortress

    Categories
    Swim Workouts
  19. DOUBLE Mon Feb 21th, 2011

    by , February 21st, 2011 at 05:04 PM (Ande's Swimming Blog)
    DOUBLE Mon Feb 21th, 2011

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT SCY warm diving well
    NOON to 1:15
    trained with tyler, amy & brandon
    beside chris archer, larry, max and bob
    wore FS PRO jammers, getting kinda worn out

    WARM UP
    4 x 250 missed the 1st one

    Main SET:

    went 2nd behind tyler
    2 x 025 on 0:20 right into
    2 x 050 on 0:35 right into
    2 x 075 on 0:50 right into
    2 x 100 on 1:10 right into
    2 x 125 on 1:25 right into
    2 x 150 on 1:45 right into
    2 x 175 on 2:00 right into
    2 x 200 on 2:20
    made em

    2 minute break

    went 2nd behind brandon
    2 x 200 on 2:20 right into
    2 x 175 on 2:00 right into
    2 x 150 on 1:45 right into
    2 x 125 on 1:25 right into
    2 x 100 on 1:10 right into
    2 x 075 on 0:50 right into
    2 x 050 on 0:35 right into
    2 x 025 on 0:20
    made 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
    Categories
    Swim Workouts
  20. Monday, 2/21/11

    by , February 21st, 2011 at 04:45 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    I was tired and sore today. It hurt to sprint.

    Warm up (600)
    300 Swim free and back
    200 Kick reverse IM order
    100 Pull w/buoy and catch paddles


    I just swam through the next 2 sets without looking at the clock. rested as needed after each swim
    Kicks and Stuff (600)
    12 x 50/1:00
    3 x ( 1 x 50 - 15 yards fast kick underwater into fast swim to 25 - 25 drill
    3 x 50 - kick to 35 yds - 15 full speed swim)

    Swim IM/Drill (1300)
    200 IM drill/swim, build swim/20sr
    4 x 150, odds: back, evens: free/15sr
    4 x 50 - fly and back on 1:00, breast on :1:05, free on :55
    3 x 100 free/1:40 moderate build

    Cool down
    25 easy - 50 scull (front, - mid) - 25 easy
    25 head up - 25 build - 15 yrds fast - 35 drill
    100 kick - drill - drill - swim by 25


    Total: 2800 yards
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